What to Know About the Benefits of Peppermint Leaf

The peppermint plant (Mentha x piperita) is a cross between two species of mint, spearmint and water mint. It is a perennial scented herb that's part of the Lamiaceae family. Peppermint is native to Europe, North America, and North Africa but grows throughout the world.

Many parts of the peppermint plant are used medicinally, including the leaves, flowers, and essential oils. Peppermint is also commonly used to enhance the flavor and aroma of foods.

Peppermint contains various bioactive ingredients and is thought to have antioxidant, anti-inflammatory, antimicrobial, and other effects. However, scientific evidence is weak and few studies support the medicinal use of peppermint.

While peppermint oil may provide its own benefits, this article will focus on the potential health benefits of peppermint leaf.

It will also cover side effects, precautions, dosage information, and sources of peppermint.

Benefits of Peppermint

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian (RD), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease. 

Peppermint has been used medicinally for thousands of years, dating back to Ancient Greece and Rome. In traditional medicine, peppermint is used for a bevy of health conditions, including:

• Cancer
• Sore throat
• The common cold
• Cramps
• Indigestion
• Nausea
• Toothaches
• Bacterial infections
• Viral infections

Despite its many years of use, few health benefits of peppermint have been proven with strong scientific evidence.

Below is an overview of some of the research on potential health benefits of peppermint.

Digestive Issues

Peppermint oil is commonly used to treat digestive issues, including irritable bowel syndrome (IBS). This has led some to wonder if peppermint leaves may help with digestion as well.

Unfortunately, there is not much data on peppermint leaf as a treatment for digestive issues. Anecdotally, peppermint leaf tea is said to soothe an upset stomach and help stomach muscles relax. However, this has yet to be proven through scientific evidence.

According to a review, peppermint tea has been linked to improved digestion in animal models. Per the review, peppermint leaf has been shown to have a relaxing effect on gastrointestinal tissue. But these results have never been replicated in human trials or more recent studies.

Antibacterial Properties

Bioactive ingredients in peppermint have been found to be protective against various strains of bacteria.

Menthol is thought to be the main component responsible for peppermint's potential antibacterial benefits, but phenols and flavonoids may also play a role.

A laboratory study compared peppermint oil to peppermint leaf extracts for their antibacterial effects against certain types of bacteria. While peppermint oil was found to be more effective, peppermint leaf extracts also showed resistance to bacteria including Staphylococcus aureus, Streptococcus pyogenes, Escherchia coli (E. coli), and Klebsiella pneumoniae.

Another in vitro study found peppermint tea to possess antibacterial activity against Chlamydia pneumoniae, a type of bacteria that can lead to respiratory infections. Researchers believe that peppermint tea may help ward off an acute respiratory tract infection caused by Chlamydia pneumoniae.

While these results may be promising, only lab research is available at this time. Human studies are needed in this area.

Dysmenorrhea

Peppermint extract may help relieve symptoms of dysmenorrhea (painful menstruation).

A study on individuals aged 18 to 25 with primary dysmenorrhea compared the effectiveness of peppermint to mefenamic acid, a nonsteroidal anti-inflammatory drug (NSAID). Study participants were randomized to use either peppermint extract or mefenamic acid for three days at the start of their periods. Pain intensity and duration were significantly reduced in both groups, suggesting that peppermint extract may be a natural remedy for dysmenorrhea.

Few other studies exist on the use of peppermint leaf products for dysmenorrhea. Additional research would strengthen the evidence just presented as well as anecdotal evidence regarding peppermint's effectiveness.

Sore Throat

Peppermint tea is commonly used for a sore throat. The menthol found in peppermint tea is said to have cooling properties that can soothe a sore throat.

Research shows that menthol acts as a cooling agent due to its ability to activate cold receptors in the oral cavity. Using menthol-containing peppermint tea may cause the perception of increased airflow in your nose and throat, which may help your sore throat feel better.

At this time, there are no human trials on the use of peppermint tea or other peppermint products for sore throat. Aside from anecdotal evidence, scientific studies are needed to better support the use of peppermint for sore throat.

Bad Breath

Many brands of toothpaste and mouthwash contain peppermint. This is because peppermint is thought to treat and prevent bad breath (halitosis).

In one study, teenagers with self-reported halitosis were divided into two groups, with one group receiving a placebo and the other receiving peppermint mouth rinse. Participants used their assigned mouth rinse for one week before the results were measured. Of those who used the peppermint mouth rinse, about half (50%) no longer had bad breath at the end of the study.

Peppermint oil is also used to treat bad breath. It's believed that peppermint's bad breath-fighting effects come from its antimicrobial properties.

What Are the Side Effects of Peppermint?

Peppermint is considered safe for most people. It is labeled as "generally recognized as safe" (GRAS) by the Food and Drug Administration (FDA).

However, some people may experience side effects when using peppermint.

Peppermint side effects are rarely reported but may include:

• Heartburn
• Nausea
• Vomiting
• Headache
• Allergic reaction

You may be more likely to experience side effects if you take peppermint improperly or use more than you should. It should also be noted that little is known about the long-term effects of using peppermint tea and other peppermint products.

Precautions

Some people may need to avoid using peppermint for various reasons.

There isn't enough scientific data to know if peppermint is safe to use while pregnant or breastfeeding. It's best to talk with a healthcare provider before using peppermint if you're pregnant or breastfeeding as it may be necessary to avoid use.

Peppermint may also be unsafe for young children. Menthol, an active ingredient in peppermint, may cause breathing issues in infants and young children. Therefore, it's best to avoid giving young children peppermint.

More research is needed to determine if other groups should limit or avoid using peppermint. Always consult with a healthcare provider before trying a new supplement like peppermint, especially if you have any medical conditions or are taking any prescription medications.

Dosage: How Much Peppermint Should I Take?

Peppermint dosage will likely vary based on the product you use and your reason for use.

There are currently no dosage guidelines for peppermint. This is most likely due to an overall lack of scientific research on the uses of peppermint leaf.

As a rule of thumb, follow dosage directions as listed on the product label or as directed by a healthcare provider.

What Happens If I Take Too Much Peppermint?

It's important that you don't take more peppermint than recommended, as doing so may cause side effects or toxicity.

Remember that side effects are rare when using peppermint. However, you may be more likely to experience side effects if you take too much peppermint. Possible side effects include heartburn, nausea, vomiting, headache, and allergic reactions.

Menthol is found in peppermint and may be toxic or poisonous if used in very high doses. Menthol poisoning is extremely rare. Symptoms of menthol poisoning may include:

• Blood in your urine (hematuria)
• Poor urine output
• Rapid or shallow breathing (tachypnea)
• Abdominal pain
• Diarrhea
• Nausea and vomiting
• Convulsions
• Dizziness
• Tremor
• Loss of consciousness
• Feeling unsteady
  

Only use peppermint as directed to prevent toxicity or unwanted side effects.

How to Store Peppermint

Store peppermint supplements in a cool, dry place, and keep them out of direct sunlight.

Most forms of peppermint do not require refrigeration.

However, keep fresh peppermint you plan to use soon after purchase in the refrigerator. You may consider wrapping fresh peppermint leaves in a damp paper towel before placing them in a storage bag. Some people also store fresh peppermint leaves upright in a glass of water that's loosely covered with a plastic bag.

Peppermint leaves may also be frozen or dried. Store dried peppermint in an airtight container and keep it in a cool, dry place.

Discard peppermint supplements if they go rancid or pass their expiration date. Peppermint leaves should be discarded if they lose their scent or start to smell foul.

Sources of Peppermint & What to Look For

Peppermint can be found in various food products as well as supplements.

There isn't enough scientific information to know if one source of peppermint is better than others. It's also worth noting that peppermint is not a required nutrient for health. Therefore, you should choose the peppermint source that works best for you.

Food Sources of Peppermint

Peppermint is commonly used to add flavor to foods and drinks. It has a distinctive mint flavor that can work well in both sweet and savory dishes.

You can use peppermint when cooking or baking at home. Or, you can purchase foods and drinks that already contain peppermint. Peppermint is often used to flavor store-bought gums, candies, coffee drinks, and baked goods.

At home, you can use peppermint leaves to flavor water or other cold beverages. Some people also add fresh peppermint leaves to sauces, dips, salads, pasta, and soups, among other dishes.

Peppermint Supplements

You can purchase peppermint supplements online, in some grocery or retail stores, or in specialty health food stores.

Peppermint supplements are available as capsules, softgels, tinctures, or lozenges. Some supplements contain peppermint oil, while others contain peppermint leaf extracts.

You can also use fresh or dried peppermint leaves as supplements.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Peppermint vs. Spearmint

While peppermint and spearmint have some similarities, they are two different types of mint.

Both peppermint and spearmint belong to the Lamiaceae family and the genus Mentha.

Like peppermint, spearmint (Mentha spicata) is often used for its essential oil. However, its main component is carvone rather than menthol.

Spearmint and peppermint have different flavors as well. Peppermint's flavor is often described as sharp, while spearmint is said to have a more subtle flavor. However, both types of mint are used to flavor certain foods, toothpaste, pharmaceuticals, and cosmetics.

In lab studies, peppermint and spearmint essential oils have both been found to contain antioxidant activity. Despite this, peppermint and spearmint have different potential health benefits.

Spearmint is sometimes used to treat inflammation, hormone imbalances, memory loss, problems with digestion, and osteoarthritis. Scientific evidence supporting spearmint's use for these and other conditions is lacking.

If you're considering using peppermint or spearmint, talk with a healthcare provider first.

Summary

Peppermint (Mentha x piperita) is a plant that has been used in traditional medicine for centuries due to its potential health benefits. However, few of these benefits are supported by scientific evidence.

Peppermint is generally considered safe, but using it can cause some side effects. It also may not be right for everyone.

Before starting peppermint or other supplements, talk with a healthcare provider to ensure you're making the right choice for your health.