The Benefits of Peppermint Tea
Lilly DeLano
| 3 min read
Key Takeaways
- Peppermint tea may ease mild nasal congestion thanks to menthol, but there’s limited evidence it directly boosts immune function.
- Research shows peppermint oil capsules may lessen IBS symptoms, yet the same benefit hasn’t been proven for the much weaker concentration found in tea; it’s not a substitute for medical treatment.
- Caffeine‑free peppermint tea can contribute to daily fluid needs, but occasional side effects such as heartburn or nausea may occur, so stop use and consult a doctor if they appear.
Peppermint tea has been making the rounds on social media as a go-to “wellness hack,” with lots of buzz about what it might do for your health.
Are there health benefits to drinking peppermint tea? Here are some things to know.
The potential health benefits of peppermint tea
The peppermint herb, which has many different varieties, originates from three different locations, including Europe, North America and the Mediterranean. Both the leaves and oils have been used for health supplements for centuries dating back to ancient Greece, Rome and Egypt for medicinal use.
Today, peppermint is used by consumers as it’s thought to help treat irritable bowel syndrome (IBS), immune support, muscle tension and more.
Immune system support
Peppermint contains menthol, which has the potential to help relax muscles and relieve nasal congestion, according to Cleveland Clinic. It may help soothe congestion and support comfort during upper respiratory illnesses. Peppermint tea may support overall wellness as part of a healthy lifestyle, but there is limited evidence that drinking peppermint tea directly strengthens the immune system.
Role in digestion
People have reported using peppermint tea to help with digestion, but research on whether the leaf helps is limited and inconclusive, according to the National Institutes of Health (NIH).
In 2022, researchers reviewed 10 studies that involved a total of 1,030 participants. The review found that the participants using peppermint oil in capsules experienced a reduction in IBS symptoms and abdominal pain compared to a placebo, but participants also noted side effects such as acid reflux and indigestion. It’s worth noting that oil in capsules is much more concentrated than peppermint oil in tea.
Peppermint tea, while generally safe, is not a treatment method for indigestion, IBS or other digestive conditions. Talk to your primary care provider (PCP) for treatment options.
Hydration
Peppermint tea is not caffeinated, which means it can be another way to stay hydrated. An average healthy adult should drink 2.7 to 3.7 total fluid liters a day to sustain normal function, according to the Mayo Clinic. Consuming too little fluid can lead to dehydration and other problems. If you struggle with the idea of just drinking water alone, tea could be a great alternative to getting your daily hydration.
Having a cup of hot tea before bed can be a soothing part of a nighttime routine, and a glass of iced tea can help you hydrate on hot days.
Side effects of peppermint tea
Peppermint tea is generally safe, but if using oil in the tea some may experience abdominal pain, nausea, heartburn or dry mouth, according to the NIH. Although this is rare, stop drinking the tea and speak to your PCP if you experience any of these symptoms.
Incorporating peppermint tea into your daily routine may have some benefits, including a way to relax, but it’s not medical treatment.
Photo credit: Getty Images
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