Disclaimer: The health benefits mentioned in this article are based on existing online research and are shared for informational purposes only. They are not a substitute for professional medical advice, diagnosis or treatment. Speak to a qualified healthcare professional before making changes to your health routine based on this content.
You probably already enjoy drinking peppermint tea and know how refreshing it can feel. That fresh, minty aroma hits you before you’ve even taken a sip. The steam from a freshly brewed cup can even make your breathing feel clearer.
People have enjoyed peppermint for centuries, long before it made its way into tea bags. Over time, they discovered that peppermint tea's benefits go beyond its lovely taste and aroma.
Research suggests that this caffeine-free brew may have a few benefits worth knowing about. So, if you already enjoy a cup, here’s a closer look at what peppermint tea may do for you.
What is peppermint tea?
Peppermint tea is an herbal drink made by steeping fresh or dried peppermint leaves in hot water. You can also make it with cold water, though it takes longer. The potential benefits remain the same.
Peppermint itself is a hybrid herb native to Europe and Asia. It’s a cross between watermint and spearmint, and it’s not related to the Camellia sinensis plant used to make traditional tea. That means peppermint tea is naturally caffeine-free, so you can enjoy it in the evening too.
There’s more to peppermint than its fresh, minty flavour. Its leaves contain essential oils, including menthol, which give the tea its distinctive aroma and taste. When steeped in water, these oils are released into the brew, creating a light yellow drink.
People have used peppermint for centuries for its medicinal properties, and it's commonly recommended for a range of concerns. More research is needed to confirm its benefits, but peppermint tea can still be a lovely addition to your daily routine.
The health benefits of peppermint tea
Let’s take a look at some of the potential benefits of peppermint tea.
1. May provide digestive relief
This is probably the peppermint tea benefit you’ve heard about most. The menthol in peppermint may help relax the smooth muscles in your gastrointestinal tract, which can ease bloating, gas and that heavy feeling after a meal.
Research involving people with IBS found that peppermint oil capsules improved symptoms in 40% of participants within four weeks. Another study found that peppermint oil reduced stomach aches in children.
If your stomach feels uncomfortable after a meal, a warm cup of peppermint tea may be worth trying.
2. May sharpen concentration and alertness
One of the more interesting areas of peppermint tea research is its possible effect on the brain. A 2024 randomised controlled trial found that one cup of peppermint tea significantly improved memory speed, long-term recall and alertness in healthy adults.
Researchers also measured increased cerebral blood flow using near-infrared spectroscopy. This suggests that more oxygen was reaching the brain.
Earlier studies linked menthol to reduced mental fatigue in stressed students. These findings are interesting, though more research is needed to understand how peppermint tea may affect concentration. It could be a refreshing option when the afternoon fog rolls in.
3. May support your immune system
Peppermint has antibacterial, antiviral and antioxidant properties. Research suggests that peppermint oil can inhibit certain harmful bacteria, including E. coli, Listeria, Salmonella and Staphylococcus aureus. It may also reduce oral bacteria linked to gum disease.
Peppermint leaves contain rosmarinic acid, a polyphenol with anti-allergenic properties. Some studies suggest it may help lower the body’s histamine response, which could ease seasonal allergy symptoms such as congestion and itchy eyes.
These findings are promising, but peppermint tea shouldn’t replace measures such as vaccination. If you enjoy it, a cup can be one small part of your everyday routine.
4. May ease headaches and migraines
Peppermint has a long history of being used for headaches. Menthol has pain-relieving and anti-inflammatory properties, which may help explain why people often use peppermint for this purpose.
In one double blind study involving 35 people with migraines, a menthol solution provided better pain relief than a placebo. Participants also reported less nausea and light sensitivity.
Menthol is thought to create a cooling sensation and may improve blood flow, which could help ease tension around the head. Most clinical evidence focuses on peppermint oil applied to the skin, rather than peppermint tea. The warm steam and aroma of a cup may still feel soothing, but more research is needed to understand its effects.
5. May freshen your breath
There’s a reason peppermint is a familiar flavour in toothpaste and mouthwash. Its antibacterial properties may help target the germs that break down proteins in your mouth and produce unpleasant-smelling compounds.
One study involving post-surgical patients found that a rinse containing peppermint, tea tree and lemon oils noticeably improved breath.
Menthol and related compounds released during steeping give peppermint tea its fresh aroma. A cup after lunch can be a pleasant addition to your routine, though it’s no replacement for brushing and regular dental care.
6. May relieve sinus congestion
When your nose feels blocked, a warm cup of peppermint tea can feel comforting. Menthol may make it feel as though air is moving more freely through your nasal passages. The steam from a freshly brewed cup can also be soothing.
Older studies on warm liquids found temporary relief from symptoms such as a runny nose, cough and sore throat.
Peppermint also has antimicrobial properties, though drinking peppermint tea hasn’t been shown to treat the infection behind a cold or sinus symptoms. During cold season or allergy flare-ups, the warmth and aroma may offer some temporary comfort.
7. May lift your energy levels naturally
A caffeine-free tea that helps you feel more alert might sound surprising. Research on menthol suggests it may reduce mental fatigue and improve performance on demanding cognitive tasks.
In one study, participants who inhaled peppermint oil felt less tired and performed better than those in the control group.
The possible benefits of peppermint tea here may come from its invigorating aroma and the experience of enjoying a warm drink. It isn’t a caffeine hit, but it may feel refreshing when you need a little lift without another coffee.
8. May help ease menstrual cramps
Peppermint’s antispasmodic properties may help relax muscles. This is one reason researchers have looked at peppermint for menstrual discomfort.
One study found that peppermint extract reduced the intensity and duration of menstrual cramps, with participants reporting lower pain levels.
Other research has explored peppermint’s anti-inflammatory and pain-relieving compounds, which may help relax tight muscles and improve blood flow. However, the evidence relates to peppermint extract, not necessarily peppermint tea. It may be a comforting drink during your period, but it isn’t a substitute for prescribed pain relief.
9. May promote better sleep
There’s limited direct evidence that peppermint tea improves sleep. Still, it’s naturally caffeine-free, which makes it a sensible choice if you want a warm drink before bed.
A study involving cancer patients found that inhaling peppermint and lavender oils led to measurable improvements in sleep quality scores.
The warmth and aroma of peppermint tea may also make it a comforting part of your evening routine. If digestive discomfort keeps you awake, a cup may feel soothing. Just keep in mind that more research is needed to understand its direct effect on sleep.
10. May support weight management
Peppermint tea won’t melt fat, and you shouldn’t treat it as a weight-loss drink. However, a small study found that peppermint oil capsules slowed stomach movement when the stomach was empty, which may have helped participants feel less hungry between meals.
Peppermint tea is also naturally calorie-free, making it a simple alternative to sugary drinks. Research into its direct effects on weight management is still limited, but swapping a soft drink for an unsweetened cup may help reduce added calories.
How to make peppermint tea at home
Making peppermint tea at home takes around five minutes. If you’re using teapigs peppermint leaves, it’s even easier. The tea temples do the work for you.
Ingredients
• 1 to 2 teapigs peppermint tea temples or 1 to 2 teaspoons of loose leaf
• 1 cup of freshly boiled water
• Sweetener, if you like
Instructions
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Boil fresh water in a kettle or pot.
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Add your tea temple or loose leaves to the water. Let it steep for 3 to 5 minutes. The longer you steep it, the stronger the flavour will be.
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Remove the tea temple or strain the leaves. Add a sweetener if you like, though peppermint tea is lovely on its own.
You can enjoy peppermint tea hot or iced. To make an iced version, brew it a little stronger and pour it over ice.
Who should avoid drinking peppermint tea?
Peppermint tea is generally safe for many people, but keep a few things in mind.
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People with acid reflux or gastroesophageal reflux disease (GERD): Peppermint may relax the lower oesophageal sphincter, the muscle that helps stop stomach acid from flowing back into the throat. This can make reflux symptoms worse.
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People with gallbladder problems: Peppermint may stimulate the gallbladder and could cause discomfort for people with existing gallbladder issues.
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People taking certain medications: Peppermint may interact with some medicines, including blood thinners. If you take medication, check with your healthcare professional before drinking peppermint tea regularly.
How much peppermint tea should you drink?
There aren’t any hard-and-fast rules about how much peppermint tea to drink. Many people enjoy two to three cups a day, while some may drink four or five without any problems.
Since peppermint tea is caffeine-free, you can enjoy it at different times of the day, including in the evening. Drinking too much may cause side effects such as loose stools or drowsiness for some people.
If you notice any unwanted effects, reduce how much you drink or stop drinking it. If you’re unsure what’s right for you, check with a healthcare professional.
When is the best time to drink peppermint tea?
Peppermint tea is caffeine-free, so you can enjoy it at any time of day.
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In the morning: A warm cup may feel soothing before breakfast.
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In the afternoon: Its fresh aroma can make it a refreshing alternative to another coffee.
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After a meal: It may help ease feelings of bloating or digestive discomfort.
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In the evening: A warm cup can be a comforting part of your wind-down routine.
There’s no need to find the perfect time. Choose a moment that fits naturally into your day and enjoy it in a way that works for you.
Possible risks and side effects of peppermint tea
For many people, peppermint tea is fine to enjoy regularly. However, people with GERD or a hiatal hernia may want to be cautious, as menthol can relax the lower oesophageal sphincter and make reflux worse.
If you have gallbladder problems or kidney stones, speak to your healthcare professional before drinking it regularly. It’s also worth checking with them if you’re pregnant, breastfeeding or taking medication for blood sugar or blood pressure.
Allergic reactions are rare, but some people may experience drowsiness or loose stools if they drink a lot. If you notice any unwanted effects, reduce your intake or stop drinking it.
Conclusion
Peppermint tea has a lot going for it. It’s refreshing, naturally caffeine-free, and easy to enjoy at any time of day. Research has explored its potential benefits for digestion, concentration, headaches and more.
There are still gaps in what we know, especially when it comes to peppermint tea itself rather than concentrated peppermint oil or extracts. So, it’s best to treat these benefits as possibilities rather than promises.
If you already enjoy peppermint tea, keep brewing it the way you like. And if you’re new to it, a cup is an easy way to discover its fresh, minty flavour.
FAQs on the benefits of peppermint tea
What are the health benefits of peppermint tea?
Peppermint tea may help with digestion, headaches, concentration, breath freshness and feelings of sinus congestion. It’s naturally caffeine-free, too. Research is still developing, and many studies have looked at peppermint oil or extracts rather than the tea itself.
Can I drink peppermint tea every day?
Many people enjoy two to three cups a day without problems. If you have GERD, gallbladder problems or take certain medications, check with your healthcare professional first. Reduce your intake if you notice digestive discomfort or drowsiness.
Why is peppermint tea good at night?
Peppermint tea is naturally caffeine-free, so it can be a comforting evening drink. The warmth and aroma may help you wind down, and it may feel soothing if digestive discomfort is keeping you awake. Direct evidence that peppermint tea improves sleep is limited.
Is peppermint tea anti-inflammatory?
Peppermint contains compounds such as menthol and rosmarinic acid that research has shown have anti-inflammatory effects. However, this does not mean peppermint tea treats inflammation-related conditions. It shouldn’t replace medical treatment.
Will peppermint tea flatten your stomach?
Peppermint tea doesn’t cause fat loss. It may help ease bloating and gas, which can make your stomach feel less uncomfortable. As an unsweetened drink, it can also be an alternative to sugary beverages.
Is green tea or peppermint tea better?
They offer different things. Green tea contains caffeine and catechins, while peppermint tea is naturally caffeine-free and is often enjoyed for its fresh flavour and possible digestive benefits. Neither is objectively better. You can enjoy them at different times of the day, depending on what you feel like.
Does peppermint tea have caffeine?
No. Peppermint tea is naturally caffeine-free. It’s made from peppermint leaves rather than the Camellia sinensis plant used to make traditional teas, so you can enjoy it at any time of day, including in the evening.
Does peppermint tea help with nausea?
Peppermint is traditionally used for digestive discomfort, and its menthol content may help relax the muscles in the digestive tract. However, the evidence is stronger for bloating and digestive discomfort than for nausea specifically.
Is peppermint tea good for bloating?
Peppermint tea may help ease bloating and gas. Menthol can relax the smooth muscles in the gastrointestinal tract, which may help with digestive discomfort, particularly after a meal.
Is peppermint tea good when you have a cold?
A warm cup of peppermint tea may provide temporary comfort when you have a cold. Its menthol aroma and steam can make your nasal passages feel clearer, while warm liquids may soothe symptoms such as a sore throat and cough. Peppermint tea does not treat the underlying cold.
