What Experts Want You to Know About Peppermint Tea
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With that cooling sensation and crisp flavor, mint tea is popular for a reason. It’s also been associated with a myriad of health benefits. But, is peppermint tea healthy?
Meet the experts: Gary Deng, M.D., Ph.D., author of The Wellness Principles: Cooking for a Healthy Life; Kaytee Hadley, M.S., R.D.N., I.F.M.C.P., functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia; and Marissa Meshulam, R.D., a registered dietitian nutritionist and the founder of MPM Nutrition.
We talked to doctors and nutritionists to see if this herbal tea is the cure-all it claims to be. Read on to find out the best way to brew this beverage, how much to drink each day, and if there are any risks or side effects from sipping it.
What is peppermint tea exactly?
Known to gardeners as a fast-growing culinary herb, peppermint is a cross between water mint and spearmint. The leaves and concentrated oil have long been used for medicinal purposes dating back to ancient Greece, Rome, and Egypt. Much of the research done on peppermint references the oil, not just the leaves steeped in tea. But, peppermint tea has some research and anecdotal evidence to support some amazing health benefits as well.
“Herbs and teas are a very diverse and mixed bag. Some are helpful and some are shown not to do much,” says Gary Deng, M.D., Ph.D., author of The Wellness Principles: Cooking for a Healthy Life. “In general, I think there is something helpful from these herbs, but the side of the coin is sometimes people hype up the benefit and exaggerate it.”
Good news: Peppermint tea is one that has had some serious perks found in clinical trials, he notes. The important thing to know is if you’re sipping on peppermint tea and finding you’re getting the benefits or are enjoying the cup, that’s great. If you’re not getting the benefits you’re looking for (or dreading each sip), there’s no point in continuing, Dr. Deng says.
What are the benefits of peppermint tea?
1. Aids digestion
When it comes to peppermint, perhaps the most commonly known and science-backed benefit is digestive support. There are clinical studies that show it helps with the digestive tract, upset stomach, and irritable bowel syndrome, Dr. Deng says.
If you suffer from bloating, gas, indigestion, spasms, and pain, peppermint oil may be your savior. Hadley references a study that found peppermint oil taken in a capsule form relaxes the muscles in the digestive tract and has anti-inflammatory properties, which may help alleviate these digestive symptoms. “However, the research on peppermint tea is limited, and it may not be as effective as the oil,” she says. Hadley attributes that to two reasons: First, the active ingredient in peppermint oil (Mentha piperita) that is thought to give these benefits is less concentrated in the tea. Then, in tea form, Mentha piperita is likely not making it down into the intestines where many digestive symptoms originate from and is instead having the relaxing effect on the stomach only. “This could be beneficial if you have indigestion,” she says, “but may not be helpful if you have trapped gas and pain lower in your intestines.” She cautions that in some people, peppermint tea may have a relaxing effect on the esophageal sphincter, causing reflux or heartburn.
2. Freshens breath
There is a reason why peppermint is a common flavor for toothpaste, chewing gum, and candies specifically targeting halitosis. This ingredient has long been prized for its freshening effects. “Drinking peppermint tea can help with your breath, as peppermint is considered odor-neutralizing,” says Marissa (Meshulam) Karp, registered dietitian and founder of MPM Nutrition. “Peppermint actually has antimicrobial qualities which can get rid of the germs in your mouth causing bad breath in the first place.”
3. May relieve headaches
You may have seen products that create a “peppermint halo” to help with headaches. Research has found peppermint oil can actually increase blood flow and relax muscles in the forehead. Plus, other studies have found menthol (the active ingredient in peppermint) helps improve migraines. “Peppermint oil has been found to be useful in relieving tension headaches specifically,” according to Karp. She cites a 2016 study, which showed that peppermint oil, when applied topically, significantly reduced tension headaches. Will peppermint in tea form have the same benefit? “The smell and taste of the tea may produce the same benefits, however, there is no research applying this to the tea specifically, so it’s hard to say.”
4. Reduces nasal congestion and alleviates coughs
Next time you’re feeling stuffed up or have a cough, a cup of peppermint tea may ease your discomfort. Karp points to a 2016 study that found inhaling peppermint vapors (from peppermint tea) can reduce nasal congestion. Furthermore, research has shown this herbal tea has potential benefits in relieving symptoms of acute respiratory tract infections, and other studies have found the vapors of peppermint oil potentially have antibacterial agents against respiratory tract pathogens.
5. May help improve focus
Do you find yourself reaching for a cuppa when you need a pick-me-up? There may be a good reason for that. Small, emerging research has found that peppermint oil benefits focus, improves the ability to perform cognitive tasks, and reduces mental fatigue. Another study found peppermint has the ability to reduce sleepiness.
Those studies used peppermint oil but what about the tea itself? A 2016 study found that peppermint tea improved alertness, memory, and mood, according to Kaytee Hadley, M.S., R.D.N., I.F.M.C.P., functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia.
6. May help in relieving menstrual cramps
Due to its relaxing properties, peppermint may be able to ease pain and severity of menstrual symptoms. “Peppermint oil has anti-inflammatory properties that may help alleviate menstrual pain when taken in capsule form or potentially when applied topically,” says Hadley. However, she adds that peppermint tea is unlikely to have these benefits because the menthol is being digested before it is able to make contact with the painful area. Also, the tea, unlike the oil, is not in a concentrated form, which mitigates its efficacy.
7. Potentially supports the immune system
We’re not saying you can forgo washing your hands if you regularly sip a steamy cup of tea, but research suggests peppermint has antibacterial properties that make it good for inhibiting food-borne pathogens (note: not neutralizing). Karp cites a study where peppermint oil has been found to fight specifically foodborne illnesses like E. coli, listeria, and salmonella. “These antibacterial properties can keep infections at bay and help serve as a good immune defense,” she says.
Additional research suggests peppermint has antiviral, anti-inflammatory, and antioxidant properties that could help ward off disease. Dr. Deng adds that because peppermint tea may have a calming effect, it may support a stronger immune system and promote general wellness.
How to make peppermint tea
For bagged or loose-leaf peppermint tea, you can simply follow the instructions on the package.
For fresh peppermint tea, in a tea infuser or small saucepan, combine 1 cup boiling water and 10 to 15 leaves of fresh peppermint. Let steep 3 to 5 minutes, according to your desired strength, then strain the tea into a mug.
How much peppermint tea should you drink?
“There is no magic number for the ‘correct’ amount of peppermint tea,” according to Karp. “Studies are usually looking at a dosage of two to three cups per day, however, having a bit more is probably unproblematic.” Are there downsides to overimbibing peppermint tea? “Having too much may cause diarrhea in some people,” she says. “The way I think of it is it’s probably hard to actually take in too much of something like this. Realistically, most of us aren’t having five cups of tea a day.”
Peppermint tea and oil side effects
As for the side effects of peppermint tea, some medications can interact with teas or herbs. If you’re taking medications, be sure to check with your doctor before making peppermint tea a regular part of your routine, Dr. Deng says.
“If you struggle with heartburn or GERD, peppermint can loosen the lower esophageal sphincter, which in turn can exaggerate heartburn symptoms,” cautions Karp.
Anyone with a history of kidney stones should speak to their doctor before enjoying peppermint tea.
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