Peppermint tea is a naturally sweet drink made from peppermint, an aromatic herb in the mint family that is a hybrid of watermint and spearmint. Native to Asia and Europe, it is free of caffeine and calories and has long been used as an ingredient in mint candies, breath mints, and other food products such as vegetable salads, pestos, sauces, marinades, and salsas.
Peppermint Tea Health Benefits
Peppermint tea health benefits are plentiful. This mint tea has been used for thousands of years for different health purposes in Chinese traditional medicine (TCM), and in recent years Western research has also highlighted the many potential health benefits of peppermint tea when used for medicinal purposes.
(1) Stress, Anxiety, and Mental Calm
In Chinese traditional medicine (TCM), peppermint is treated as yin, associated with the cooling, restful aspect of Qi energy. Peppermint tea is therefore considered cooling and, with its refreshing taste, helps calm the body and soul.
Western research also links peppermint to reduced anxiety and stress. Studies show it can lessen fatigue and frustration and improve sleep quality.
A 2023 randomised controlled trial found that inhaling peppermint aroma for 10 minutes significantly reduced self-reported anxiety in college students during exams. This suggests that both drinking peppermint tea and simply enjoying its aroma may provide a natural way to relax.
Peppermint tea health benefits extend powerfully to stress management:
- Natural Muscle Relaxant: The menthol in peppermint acts as a mild muscle relaxant, which may ease tension headaches and the “tight-chest” feeling linked to anxiety.
- Cortisol Regulation: Preliminary research indicates that peppermint essential oil may help lower cortisol, the stress hormone, supporting a calmer state of mind.
- Better Sleep Quality: Drinking a warm, caffeine-free herbal tea before bed can signal the body to wind down. Peppermint’s natural sedative effects make it an ideal nighttime beverage for people experiencing stress-related insomnia.
(2) Allergic Reactions, Colds, Flus, Headaches, and Fevers
In TCM, peppermint and its blends are recognised for their ability to expel wind and heat from the body and help blood circulation. Hence, it is valued for relieving flu and cold symptoms, headaches and migraines, chills, fever, and digestive issues.
In Western research, peppermint contains rosmarinic acid—also found in rosemary and other mint-family plants. Rosmarinic acid has been found to reduce the symptoms of allergic reactions such as itchy eyes, runny nose, sneezing, and asthma. However, clinical evidence on peppermint tea’s direct effectiveness remains limited.
(3) Sinuses and Respiratory Problems
In TCM, sinusitis is said to be caused by a “wind pathogen” that enters the head. Herbal medications that may help include peppermint (or peppermint tea) alongside herbs like angelica root and magnolia flower.
Scientific evidence from clinical trials shows that vapours from peppermint oil have antibacterial properties and may help alleviate some upper respiratory infections. Many people also find that vapours from fresh peppermint tea, which contains menthol, soothe respiratory problems including sinus congestion. Menthol loosens the airflow in nasal passages, helping you breathe easier.
(4) Digestive Problems
Fresh peppermint tea may relieve digestive symptoms and problems such as irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), bloating, and indigestion. In TCM, chronic bloating is attributed to an imbalance of Qi in the stomach, spleen, and liver, leading to deficiency. Peppermint tea, with its cooling effect, helps disperse Qi stagnation.
Clinical studies show peppermint tea’s pleasant aroma and menthol content can ease abdominal pain and functional dyspepsia—a type of chronic indigestion marked by fullness or bloating during and after meals.
Other additional peppermint tea health benefits include freshening breath, boosting energy levels, easing menstrual pain, and alleviating some allergic symptoms.
How Should You Consume Peppermint Tea?
Peppermint tea is most commonly available as loose-leaf tea or tea bags, although you can grow your own in the garden. Peppermint extracts are also available online. Here’s a simple recipe:
- Add one tea bag or a handful of fresh peppermint leaves to a cup or mug.
- Add boiling or hot water.
- Sweeten with a small spoonful of honey, or to taste.
- Add a squeeze of lemon if you prefer less minty flavor.
- Cover the cup and steep for 5–9 minutes.
- Enjoy after a meal or before bedtime.
How Much Peppermint Tea Should You Drink?
It is safe to drink a cup of peppermint tea every day, at any time, especially from fresh leaves. There is no fixed daily amount, but in general, 1–2 cups support general wellbeing, especially as a mid-day break. The efficacy of peppermint tea also depends on individual health conditions.
If you prefer not to drink tea, peppermint oil capsules are another option.
Are There Any Side Effects?
Although generally safe, some people may experience adverse reactions. Side effects include heartburn, acid reflux, diarrhoea, or other stomach issues; drinking it after meals may help.
Peppermint tea may interact with medications such as cyclosporine (prescribed for organ transplant patients). The tea may also lower blood sugar and blood pressure, so people with diabetes or blood-pressure concerns should consult a healthcare provider first.
If you have a health condition, are pregnant, or take medications, always speak to your doctor before adding peppermint tea to your diet.
Conclusion
Peppermint tea is more than a refreshing herbal drink—it’s a time-honoured remedy celebrated in both Traditional Chinese Medicine and modern scientific studies. From easing digestive discomfort and clearing sinuses to promoting relaxation and mental calm, the peppermint tea health benefits are wide-ranging. Whether you enjoy it hot before bedtime or sip it midday for a gentle pick-me-up, incorporating peppermint tea into your routine can be a simple, natural way to support overall well-being.