Peppermint, also known as Balm mint, Japanese peppermint, Lamb mint, Our Lady’s mint, or its scientific name, Mentha x piperita, is a part of the Lamiaceae or Labiatae (mint) family. This herb is a hybrid between Watermint (Mentha aquatica) and Spearmint (Mentha spicita) (1). Peppermint can grow up to three feet tall and two feet wide at maturity. Typically, peppermint has smooth, red stems with broad and oval tooth-like leaves that may be hairy (2). This aromatic perennial herb has a strong, sweet odor and a warm, pungent taste with a cooling aftertaste.

Peppermint can be propagated from seed in the spring and harvested in the summer just before it flowers. If you plan to forage for peppermint, always harvest ethically. Never collect anything from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. Due to the uncertainty of surrounding plants, be careful not to disturb them as they could be an endangered or threatened species. Always be kind to the earth, and only harvest what you need.

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, peppermint’s key constituents are volatile oil (menthol and menthone), flavonoids (luteolin and menthoside), phenolic acids, and triterpenes. Some of its herbal actions include the following:

• Analgesic: reduces pain.
• Antimicrobial: destroys or inhibits microorganisms.
• Antispasmodic: relieves muscle spasms.
• Carminative: relieves digestive gas and indigestion.
• Diaphoretic: induces sweating.

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Research-Backed Health Benefits of Peppermint

The peppermint plant’s fresh leaves are often used in culinary, while the flowers are dried and used to flavor foods. Peppermint and its oil is also widely known for its many medicinal properties, including:

Antibacterial Properties

An antibacterial property is when a substance, or in this case, an herb, can destroy or suppress the growth and reproduction of bacteria (3). Peppermint oil has been recorded to effectively kill bacteria, especially bacteria frequently found in the mouth (4,5). One study observed peppermint oil could kill and prevent the growth of common food-borne bacteria such as Escherichia coli, Listeria monocytogenes, and Salmonella Enteritidis in pineapple and mango juices (6). In another study, peppermint oil successfully killed several bacteria types that lead to human illnesses, including Staphylococcus and pneumonia-linked bacteria (7).

May Freshen Your Breath

In addition to peppermint’s antibacterial properties and its pleasant smell, peppermint can help kill germs that cause dental plaque, which may improve your breath (8). One study found that people who had undergone spine surgery and used a rinse made with peppermint, tea tree, and lemon oils experienced an improvement in bad breath symptoms compared to those who did not (9). Another study found that schoolgirls who were given a peppermint mouth rinse experienced an improvement in breath after one week compared to the control group (10).

May Ease Digestive Upsets

Digestive upsets are classified as digestive problems such as chronic constipation, food intolerances, gastroesophageal reflux disease (GERD), and inflammatory bowel disease (IBS), among many others (11). Peppermint may alleviate digestive symptoms such as gas bloating and indigestion while inhibiting muscles from contracting and easing gut spasms associated with digestive upsets (12). A review of 14 clinical trials of nearly 2,000 children found peppermint reduced the frequency, length, and severity of abdominal pain associated with digestive upsets (13). One study found that of 72 people with IBS, peppermint oil capsules lessened IBS symptoms by 40% after four weeks, compared to only 24.3% with a placebo (14).

May Provide Migraine & Headache Relief

Roughly 35 million Americans experience migraine headaches, making them the third most prevalent and sixth most disabling illness worldwide (15). Peppermint, in plant and essential oil form, has excellent benefits for headache and migraine sufferers. Peppermint’s ability to relieve headaches is likely due to the menthol in peppermint oil. Menthol increases blood flow and provides a cooling sensation (16). Peppermint’s cooling properties may also help relieve tension headaches and migraines due to its ability to relax muscles and pain (17).

In one clinical study of 35 people with migraines, when participants applied peppermint oil to the forehead and temples, the pain was significantly reduced after two hours compared to a placebo oil (18). In another study of 41 people, when participants applied peppermint oil topically to the forehead, they found it to be as effective for headaches as 1,000 mg of acetaminophen (19). If you read my post, The Truth About Acetaminophen, you know it’s linked to many health concerns, including damaging the liver and kidneys, depleting levels of glutathione, cardiometabolic risk, affecting emotional processing, an endocrine disruptor, neurodevelopment consequences during pregnancy, linked to cancer, Steven’s-Johnson Syndrome, and asthma.

May Improve Allergy Symptoms

Allergy symptoms occur when your body’s immune system responds to foreign objects by releasing histamines, causing inflammation and attracting white blood cells to isolate the culprit and fight it off (20). Studies have found warm beverages such as tea can help improve nasal airflow (21). Another study found inhaling L-menthol has pharmacological actions on nasal sensory nerve endings (22). In other words, drinking and inhaling peppermint tea may relieve clogged sinuses due to infections, seasonal allergies, or the common cold (23).

May Reduce Menstrual Pain

Menstrual pain, sometimes called dysmenorrhea, affects up to 95 percent of women (24). Peppermint’s muscle relaxant properties may help relieve menstrual cramps. One study found that 127 girls with painful periods were able to use peppermint extract capsules, and they were as effective as mefenamic acid, a non-steroidal anti-inflammatory drug (25). Another study divided 150 participants into three groups (control, ginger, and peppermint); the peppermint group experienced a small decrease in pain intensity compared to the control group, but the ginger group experienced the most relief (26).

May Promote Sleep & Relaxation

It’s said that 70 million adults in the United States experience sleep disorder symptoms; more than half of them experience insomnia, with another 10 to 15 percent being chronic (27). Thankfully, peppermint’s ability to relax muscles may promote relaxation before bed (28). In an animal study, peppermint oil prolonged the sleeping time of mice (29). Peppermint may also enhance energy levels and diminish daytime fatigue, improving your ability to sleep at night (30).

May Aid In Weight Loss

Weight management is a challenge for most people in the U.S., with more than 70% of American adults being overweight (1). Excess body weight is a common contributor to type 2 diabetes, the most common type of diabetes. Being overweight increases your risk for type 2 diabetes, heart disease, and stroke (2). One study found that healthy people who took a peppermint oil capsule experienced reduced appetite, which can lead to weight loss (33). Another study concluded:

“Overall, the few associated studies performed in human participants suggest that topical menthol might effectively promote increased basal energy expenditure and weight loss (34).”

Safety Information, Contraindications & Interactions

Surprisingly, mainstream sources aren’t anti-peppermint, but they do have some incorrect and unsafe safety information. They claim peppermint oil is likely safe when taken by mouth, while the leaf is possibly safe for up to 8 weeks. They state it’s unclear if peppermint leaf is safe for longer than 8 weeks and can cause heartburn, dry mouth, nausea, and vomiting. They also claim there isn’t enough reliable information to know if peppermint is safe to use in larger amounts while pregnant or breastfeeding. They also recommend staying safe and sticking to food amounts (35).

Trusted herbalist Richard Whelan states that peppermint may dry up milk secretions, so it is best to avoid it in quantity during breastfeeding. In a test of adult volunteers, peppermint reduced iron absorption by 84%, so it is best avoided when taken at the same time of day as iron supplements.

Richard Whelan also states high doses of peppermint oil should be avoided and urges caution for the very young. Aside from that, Peppermint is very safe for pregnant women and the young and old. One of its traditional uses has been to help with painful periods, and consequently, it has been linked to having an action on the womb that has seen some authors advise against its use in pregnancy. There is no evidence to support this, and as it has helped many women with morning sickness during pregnancy and truly is safe to use throughout this time, it should be known as safe (36).

As for peppermint oil, aside from the precaution to never use essential oils internally or undiluted, trusted aromatherapist Wendy Robbins recommends a diluted dermal maximum of 5.4%. Additionally, she is very firm on avoiding peppermint essential oil in instances of cardiac fibrillation by those with a G6PD deficiency and applying it near the face of infants/children (37). Finally, peppermint essential oil is safe for pregnancy, dogs, and horses, but unsafe for children or breastfeeding.

How to Use Peppermint & Product Recommendations

I tWhen I make homemade herbal remedies, I try to buy herbs locally. When buying locally isn’t an option, I typically purchase from one of the following brands:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

Besides my mint-infused coconut oil for oil pulling (recipe coming soon) and peppermint infusions (tea), I haven’t made many herbal remedies with peppermint. Additional preparation methods when working with turkey tail include the following:

• Herbal capsules – learn how to make herbal capsules
• Herbal infusions – learn how to make an herbal infusion
• Herbal salves (only apply to unbroken skin) – learn how to make an herbal salve
• Herbal tinctures – learn how to make an herbal tincture
• Ingestible oil infusions – learn how to make an ingestible oil infusion

If making your home remedies isn’t quite your thing, I recommend a few premade herbal products, including:

• Gaia Herbs’ Mental Alertness are adaptogenic liquid phyto-capsules that support brain health to stay focused in the face of stress. Supports healthy memory and cognitive function with eleuthero root, ginkgo Biloba leaf, peppermint, rosemary, oats and more.
• Gaia Herbs’ Throat Spray has a fast-acting response to aid your immune system as soon as possible while gently soothing throat pain. Support your immune system with goldenseal root, thyme leaves, echinacea root, licorice root, peppermint, and Oregon grape.
• Plant Therapy’s Peppermint Essential Oil and Organic Peppermint Essential Oil have a minty, cooling aroma and stimulating benefits that can help enhance alertness and stamina. Whenever you’re feeling sluggish, reach for peppermint for a midday energy boost.
• Plant Therapy’s Peppermint Pre-Diluted Roll-On and Organic Peppermint Pre-Diluted Roll-On can induce a cooling sensation upon application. When experiencing head or neck tension, use this pre-diluted essential oil for a soothing massage.
• Plant Therapy’s Tension Relief Pre-Diluted Roll-On helps fight off tension headaches that we all get. Whether from stress, dehydration, sinus pressure, lack of sleep, or muscle tension, this essential oil blend can help soothe and calm the body and mind while melting away headache-related symptoms.
• The Brother’s Apothecary’s Breathe Well is a respiratory-inspired CBD tea. This delicious and smooth tea combines powerful herbs, including Siberian ginseng, eucalyptus, malva, mullein, and peppermint, with antioxidant-rich rooibos and delicately sweet vanilla beans. Use code HIPPPIE25 for 25% off.
• The Brothers Apothecary’s Digest Well focuses on settling the stomach, supporting a healthy immune system, and relieving the body of occasional aches and pains — all in one capsule. Use code HIPPPIE25 for 25% off.
• The Brother’s Apothecary’s Mellow Mint is a crisp and refreshing CBD tea inspired by the birthplace of The Brothers Apothecary. This blend combines two regional flavors: refreshing NW-grown Peppermint and Spearmint. Every cup helps soothe the stomach and refresh the senses. Use code HIPPPIE25 for 25% off.
• The Brother’s Apothecary’s Stomach Soother combines peppermint with full-spectrum CBD to soothe stomach discomforts. Peppermint has been used for centuries in natural medicine, and this CBD tincture has a light, bright, and sensational taste. Use code HIPPPIE25 for 25% off.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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