Peppermint tea is naturally sweet and contains no caffeine. It’s been associated with multiple health perks, including aiding digestion, enhancing focus, and easing migraine discomfort.
Peppermint (Mentha × piperita) is a fragrant herb from the mint family that originated as a hybrid of watermint and spearmint (1).
Native to Europe and Asia, peppermint has been used for millennia for its refreshing, minty flavor and therapeutic properties.
Peppermint is commonly used to flavor breath mints, confections, and various foods. Many people also enjoy it as a soothing, caffeine-free tea.
Peppermint leaves are rich in essential oils such as menthol, menthone, and limonene (2).
Menthol is responsible for peppermint’s cooling effect and its distinctive mint aroma.
Although peppermint tea is often consumed for its taste, it may also offer several health advantages. Most clinical research has focused on peppermint extracts rather than the brewed tea itself.
Below are 12 science-supported benefits of peppermint tea and peppermint-derived extracts.
1. May ease digestive discomfort
Peppermint may help relieve digestive complaints such as gas, bloating, and indigestion.
Animal research suggests peppermint relaxes the digestive tract and may reduce pain. It also inhibits smooth muscle contractions, which could relieve intestinal spasms (3).
A 2014 meta-analysis of nine trials including 726 people with irritable bowel syndrome (IBS) treated with peppermint oil for at least two weeks found that peppermint produced markedly better symptom relief than placebo (4).
In one trial of 72 IBS sufferers, peppermint oil capsules decreased IBS symptoms by 40% after four weeks versus 24.3% with placebo (5).
A review of 14 clinical studies in almost 2,000 children reported that peppermint reduced the frequency, duration, and severity of abdominal pain (6).
Additionally, one study found that inhaling peppermint oil decreased nausea and vomiting incidence and reduced nausea severity in people undergoing chemotherapy (7).
Although peppermint tea itself hasn’t been extensively researched for digestion, it may provide comparable benefits.
Summary: Peppermint oil relaxes gastrointestinal muscles and improves various digestive symptoms, so peppermint tea might offer similar relief.
2. May reduce tension headaches and migraines
Since peppermint functions as a muscle relaxant and analgesic, it may lessen certain headaches (8).
Menthol in peppermint increases circulation and delivers a cooling feeling, which may alleviate pain (9).
In a 2010 randomized clinical trial involving 35 migraine sufferers, peppermint oil applied to the forehead and temples significantly reduced pain after two hours compared to placebo (10).
Another study reported that putting peppermint oil drops in the nose decreased headache intensity and frequency and was comparable to lidocaine, a standard anesthetic (11).
While the aroma of peppermint tea could help relax muscles and improve headache symptoms, direct evidence is lacking. Topical peppermint oil applied to the temples, however, appears to be effective.
Summary: Evidence indicates peppermint oil can relieve tension headaches and migraines, though peppermint tea itself has not been specifically shown to do so.
3. May freshen breath
Peppermint’s widespread use in toothpaste, mouthwash, and gum is no accident.
Beyond its pleasant scent, peppermint has antimicrobial qualities that help eliminate bacteria responsible for dental plaque and bad breath (12).
In one study, post-spine surgery patients who used a rinse containing peppermint, tea tree, and lemon oils showed improvement in halitosis compared to those who did not use the blend (13).
Another 2013 study found that female students using a peppermint mouth rinse had improved breath after one week versus a control group (14).
There’s no definitive proof that drinking peppermint tea provides the same effect, but the compounds in peppermint are known to combat oral bacteria.
Summary: Peppermint oil kills bacteria that cause bad breath. Peppermint tea, which contains those oils, may likewise help improve oral odor.
4. May ease nasal congestion
Peppermint possesses antibacterial, antiviral, and anti-inflammatory effects. For this reason, peppermint tea might help alleviate congested sinuses from infections, colds, or allergies (15).
Older research shows menthol — a key peppermint component — improves perceived airflow in the nasal passages, so steam from peppermint tea may make breathing feel easier (16).
Warm liquids like broth and tea have also been shown to temporarily relieve symptoms of nasal congestion such as runny nose, cough, and sore throat in earlier studies (17).
Although peppermint tea hasn’t been specifically investigated for reducing nasal congestion, evidence suggests it could be helpful.
Summary: Limited evidence indicates that drinking peppermint tea may soothe nasal congestion; warm menthol-containing beverages can make breathing feel easier.
5. May boost energy
Peppermint tea may enhance energy and reduce feelings of fatigue.
While studies on peppermint tea itself are limited, research indicates peppermint’s natural compounds can positively affect energy.
In one trial, 24 healthy young adults experienced less mental tiredness during cognitive testing when given peppermint oil capsules (18).
Another study found peppermint aromatherapy more effective than placebo in lowering fatigue among patients admitted to a cardiology center (19).
Summary: Peppermint oil has been shown to lessen mental and physical fatigue in some studies, but direct research on peppermint tea is sparse.
6. May ease menstrual cramps
Due to peppermint’s muscle-relaxing effects, it may help relieve menstrual cramping (15).
Although peppermint tea hasn’t been specifically tested for this use, peppermint compounds have been demonstrated to reduce symptoms.
In one study of 127 women with dysmenorrhea, peppermint extract capsules were as effective as a nonsteroidal anti-inflammatory drug in decreasing pain intensity and duration (20).
More research is needed, but peppermint tea might deliver similar benefits.
Summary: Peppermint may help lessen menstrual cramp intensity and duration by preventing muscle contractions, though more studies are warranted.
7. May fight bacterial infections
While peppermint tea hasn’t been specifically studied for antibacterial activity, peppermint oil has demonstrated the ability to kill bacteria (21).
One study found peppermint oil effective at killing and preventing growth of common foodborne bacteria such as E. coli, Listeria, and Salmonella in pineapple and mango juices (22).
Peppermint oil has also been shown to kill bacteria that cause human infections, including Staphylococcus and certain pneumonia-associated bacteria (23).
Moreover, research indicates peppermint reduces various bacterial species commonly found in the mouth (12).
Menthol has also exhibited antibacterial activity in earlier in vitro studies (24).
Summary: Research demonstrates peppermint’s ability to inhibit numerous bacteria, including those responsible for foodborne and contagious illnesses.
8. May improve sleep
Peppermint tea is an excellent bedtime option because it contains no caffeine.
Additionally, peppermint’s muscle-relaxing qualities may help you unwind before sleep (15).
However, strong scientific evidence that peppermint improves sleep is limited.
One study reported that inhaling three drops of peppermint oil daily for seven days improved sleep quality in cancer patients (25).
More high-quality trials are needed to determine peppermint’s effects on sleep.
Summary: Although direct evidence is scarce, peppermint tea is caffeine-free and may help you relax before bedtime.
9. May support weight management
Peppermint tea is calorie-free and naturally sweet, making it a sensible option when trying to manage weight.
Research on peppermint and weight is limited.
In a 2013 study of 13 healthy participants, peppermint oil capsules reduced appetite compared with no peppermint (26).
Conversely, an animal study found mice given peppermint extracts gained more weight than controls (27).
Further research is necessary to clarify peppermint’s role in weight loss.
Summary: Peppermint tea is a calorie-free beverage that can curb sweet cravings and may reduce appetite, but more research is needed on its effect on weight.
10. May help seasonal allergy symptoms
Peppermint contains rosmarinic acid, a plant compound also found in rosemary and other mint-family herbs (28).
Rosmarinic acid has been linked to reduced allergic symptoms like runny nose, itchy eyes, and asthma (29).
In a 2004 trial of 29 people with seasonal allergies, participants given an oral supplement containing rosmarinic acid for 21 days experienced fewer itchy nose and eye symptoms than those on placebo (30).
Although it’s unclear whether the rosmarinic acid amount in peppermint is sufficient to affect allergies, some evidence suggests peppermint may ease allergic reactions. An older animal study found peppermint extract reduced sneezing and itchy nose in rats (31).
Summary: Peppermint contains rosmarinic acid, which can reduce allergy symptoms; however, evidence supporting peppermint tea for allergies is limited.
11. May increase concentration
Drinking peppermint tea might boost focus and concentration.
Although direct studies on peppermint tea’s impact on attention are absent, a few small trials have evaluated peppermint oil taken orally or inhaled.
In one study, 24 young adults performed significantly better on cognitive tasks after taking peppermint oil capsules (18).
Another earlier study found that smelling peppermint oil improved memory and alertness versus ylang-ylang oil (32).
Summary: Peppermint oil, present in peppermint tea, may boost alertness and memory, potentially enhancing concentration.
12. Simple to include in your routine
Peppermint tea tastes great and is easy to add to your daily life.
You can purchase it in tea bags, as loose leaf, or grow fresh peppermint at home.
To brew fresh peppermint tea:
- Bring 2 cups (473 milliliters) of water to a boil.
- Remove from heat and add a handful of torn peppermint leaves.
- Cover and steep for 5 minutes.
- Strain and enjoy.
Because peppermint tea is naturally caffeine-free, it’s suitable any time of day.
Have it after meals to support digestion, in the afternoon for a gentle pick-me-up, or before bed to unwind.
Summary: Peppermint tea is a flavorful, calorie- and caffeine-free beverage that can be enjoyed at any hour.
The bottom line
Peppermint tea and the active compounds within peppermint leaves may offer multiple health advantages.
Although direct research on peppermint tea is limited, numerous studies describe the effects of peppermint oil and extracts.
Peppermint may support digestion, freshen breath, and enhance concentration.
Additionally, it exhibits antibacterial properties and may help with allergies, headaches, and nasal congestion.
Peppermint tea is a delightful, naturally sweet, caffeine-free drink that’s safe to consume at any time.
For more on peppermint’s properties and uses, see our article on the benefits of peppermint oil.
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