What Is Mint Tea Good For: Truths & Myths 2024

Mint tea and other mint products offer various benefits beyond a pleasant smell and taste. Typically made from peppermint, a cross between watermint and spearmint, or both peppermint and spearmint, mint tea is popular for its refreshing qualities. 

Mint tea hasn't been studied as significantly as peppermint oils and capsules, so any side effects from the tea are unlikely to be as strong as what you could experience from a more concentrated version. With that in mind, you can enjoy its soothing effects and flavor worry-free.

Peppermint, native to Asia and Europe, has found a special place in various cultures, most notably Moroccan. Ancient Egyptians and Greeks used peppermint as a cure, highlighting its long-standing significance. Along with the expertise of our certified nutritionist, I’ve compiled this What Is Mint Tea Good for Analysis. As you read, you'll learn its benefits, side effects, ways to consume it, and more. 

Mint and Mint Tea Benefits

Data on mint tea's health benefits still needs improvement because most research focuses on mint extracts and oils. While we don’t have conclusive evidence at this point, we might experience various health benefits we attribute to peppermint oil with mint tea. Or at the very least, we may enjoy its aroma and refreshing taste¹ ².

Still, there are indications that the tea may help with the following conditions:

Digestion

Peppermint oil capsules offer digestion benefits by relaxing the digestive system and easing pain. They can help alleviate indigestion, gas, and bloating³, and may reduce the frequency and intensity of abdominal pain in children⁴. While peppermint tea could have a similar yet less potent effect, more research is needed for confirmation. 

Further, peppermint oil drops have been found to reduce the incidence and severity of nausea and vomiting in people undergoing chemotherapy⁵. 

Mint relieves stomach issues partially due to its high menthol content. It has antispasmodic⁶ properties, relaxing the muscles and, thus, allowing food to transit faster. 

So far, studies haven't been focused on peppermint tea regarding digestion. So, we can just assume that the effects might be similar. 

Tension Headaches and Migraines

Peppermint may relieve certain types of headaches, particularly tension headaches⁷, the most common type. Topical treatment with peppermint oil has performed well in controlled studies by targeting headache pathophysiology in various ways. A 10% peppermint oil solution in ethanol is suitable for individuals over the age of 6.

The menthol in peppermint oil increases blood flow, helping to relieve pain. It might improve athletic performance, too⁸. In a randomized study⁹ involving 35 people with migraines, applying peppermint oil to the forehead and temples reduced pain. But it took about 2 hours for these effects to become noticeable. This suggests that peppermint oil can be an effective but slow-acting remedy for headache relief.

Clogged Sinuses

Menthol is beneficial for treating rhinitis, which affects the upper respiratory tract¹⁰. Inhaling menthol acts as a natural decongestant and can help break up mucus and phlegm.

While peppermint tea itself hasn't been extensively researched for nasal congestion, older studies¹¹ suggest it can help. It may help unclog sinuses caused by allergies, colds, or infections and ease airflow in the nasal cavity.

Mint tea, with its moisture-rich properties, may alleviate a dry cough and soothe a sore throat, too. Even if it doesn't provide a permanent solution, the tea can offer temporary relief and comfort during respiratory discomfort¹².

Fatigue Relief 

Research on rats¹³ ¹⁴ has indicated that peppermint essential oil may have anti-fatigue properties. Researchers observed extended exhaustion times in rats subjected to inhalation of the oil. Although some results were controversial, they still seem promising. Further research should confirm these findings and understand their implications for humans.

A study¹⁵ involving 24 humans revealed that taking peppermint oil capsules resulted in less mental fatigue during cognitive tests. Another study¹⁶ found that peppermint oil aromatherapy significantly reduced the incidence of fatigue compared to placebo in cardiac patients. These findings suggest that peppermint essential oil may effectively combat both mental and physical¹⁷ fatigue.

Bacterial Infections

No studies have specifically examined peppermint tea. However, research has confirmed that peppermint oil possesses antibacterial¹⁸ ¹⁹ and antifungal²⁰ ²¹ properties. It can eliminate and prevent the growth of harmful bacteria such as E. coli, salmonella, and listeria in some juices. Also, peppermint oil effectively reduces bacteria commonly found in the mouth²², highlighting its potential for oral hygiene benefits.

Menstrual Cramps 

Drugs containing mint and mefenamic acid are effective against menstrual discomfort, as a crossover study suggested²³. They managed to shorten the duration of menstrual pain and lessen its intensity. While mefenamic acid reduced average bleeding, mint was more effective in alleviating associated symptoms such as diarrhea and nausea.

Peppermint tea might offer similar relief for menstrual discomfort. However, more research is needed to confirm its effectiveness.

Side Effects

Having mint tea is unlikely to cause side effects¹². Most reactions relate to using peppermint oil capsules. In other words, you'll hardly experience any adverse reactions from drinking mint tea if you're healthy.

Most people experience no side effects from peppermint oil capsules. Some may have minor issues, and even fewer face serious ones. It’s advisable to refrain from alcohol consumption²⁴, as drinking can increase the likelihood of side effects.

Common side effects of peppermint oil capsules include nausea, indigestion, and heartburn, maybe even abdominal pain. More serious reactions can involve allergic responses, widespread skin rash, a slow heartbeat, muscle shakes, and dizziness. Seek immediate medical attention if you notice changes in your lips, throat, or mouth, experience difficulty breathing, or if someone who has taken peppermint oil becomes unconscious²⁵.

Tea is quite high in oxalate, which would make people assume it increases the risk of kidney stones. The evidence shows that this is not the case and that drinking tea actually reduces the risk of kidney stones. The mechanisms of action are yet to be fully understood²⁶. So far, no research has found negative effects of peppermint on pregnant women²⁷. But be cautious if you're an expectant mom or breastfeeding since this field isn't well-researched. 

How to Prepare Mint Tea

Boil 2 cups of water, then remove it from the heat and add a mint tea bag or torn mint leaves, whichever you have available. Cover the cup and let it steep for 5 to 10 minutes. Afterward, strain the tea and enjoy your freshly prepared mint tea.

If you buy tea bags in a store, pay attention to the ingredients if you avoid caffeine. Namely, you'll find many products with peppermint, spearmint, and green tea and the latter contains caffeine. 

Ways to Consume Mint Tea

Drinking warm mint tea is just one way of enjoying it. Some others you may want to give a try are: 

Mint Nutritional Profile

Mint leaves have various nutrients, including vitamins, antioxidants, and minerals²⁸, such as vitamins A and C. However, mint tea contains only trace amounts of these nutrients since the tea-making process removes most of them. Despite this, mint tea is almost calorie-free, making it a refreshing beverage suitable for any diet.

To benefit from mint's nutritional value in full, consider eating the leaves, but don’t leave out other more nutritious foods. Eating mint leaves is safe in most cases. Still, individuals with GERD (gastroesophageal reflux disease) should avoid chewing them, as it may trigger symptoms. 

Also, certain mint varieties can interfere with medications for diabetes, high blood pressure, and medications metabolized by the liver²⁹ ³⁰. Therefore, consult with your physician before consuming mint leaves.

Mint Tea Facts and Beliefs

Mint has been part of people’s nutrition since ancient times. Certain sources mention ancient Greeks and Romans using the plant to flavor compotes and cordials. And many attribute various healing properties to mint, essential oil, and tea. In this part of the What Is Mint Tea Good for Analysis, we'll separate fact from fiction.

Mint Is Good for the Liver and Kidneys

Mint may benefit the liver³¹, as limited evidence suggests that mentha piperita essential oil (MPEO) may help control liver fibrosis. But note that these findings are based on experiments in rats, and more research is needed in humans for more conclusive results.

Either spearmint or peppermint tea can have negative effects on your health. Drinking large amounts of spearmint tea may play a part in liver and kidney damage³², and menthol can be poisonous if ingested in excessive amounts³³. As for peppermint tea, it can affect medications metabolized by the liver³⁴. 

You Should Drink Mint Tea Every Day

Moderate consumption of mint tea should be fine for most people. Excessive intake may lead to side effects in some people. For instance, people with GERD may want to consider drinking less peppermint tea since research has confirmed that frequent consumption might worsen symptoms³⁵.

You Can Eat Mint Leaves Raw

You can consume mint leaves raw ³⁶. In fact, it's preferable to do so because, being rich in vitamins, minerals, and antioxidants, they contribute to a healthy and balanced diet. So, don't hesitate to add raw mint leaves to your regular diet since cooking them for tea might significantly reduce the nutrient content.

Mint Leaves Can Cure Coughs

Mint tea may provide temporary relief for people with sore throats and dry coughs ³⁷. Research suggests that essential oils may be more effective for treating respiratory illnesses, especially coughs and colds. Avoid giving peppermint oil to children under 2 years of age, as it may cause reflex apnea and laryngospasm.

Another study indicates that menthol may increase the cough reflex threshold³⁸. In other words, inhaling menthol vapor might provide similar results to taking formulations containing added drugs. While I strongly discourage smoking, the results suggest that adding menthol to cigarettes may help beginner smokers tolerate tobacco better.

Mint Essential Oils Help Breastfeeding

Mint essential oils have healing properties that can help nursing mothers ³⁹. They can help heal cracked nipples and soreness. Different studies have shown conflicting results in terms of increasing or decreasing milk production⁴⁰ ⁴¹.

Research in Turkey on medical plants suggests that these may help increase lactation⁴² , though it doesn't specifically mention mentha species.

Mint Burns Belly Fat

Mint may help reduce belly fat ⁴³, but not entirely on its own. Research conducted on mice found a connection between mint consumption and a decrease in abdominal fat percentage as well as increased fat oxidation. Still, don't expect to lose belly fat just by consuming mint alone.

To shed pounds, you need to change your lifestyle and diet, as no single food, drink, or spice can help you slim down. It takes commitment to combine physical activity with healthy eating. If you’re trying to lose weight, I suggest you check out our list of the best weight loss meal delivery services 2024.

Mint Tea Detoxes the Body

Like with weight loss, no single food or beverage, mint tea included, can detox your body. You should consume a varied and balanced diet to support the body’s natural detox processes. In light of that, you can use mint or any other tea in addition to water to effectively increase hydration and optimize the kidney’s filtration mechanism and waste removal.

Peppermint vs. Spearmint

There are over 15 varieties of mint. Peppermint and spearmint⁴⁴ are the most common, but other varieties include water mint, chocolate mint, apple mint, and orange mint. So, it's curious that groceries often refer to mint as a single herb.

But since peppermint and spearmint are the most prevalent, let's take a quick look at their main features.

FAQ

What are the benefits of mint leaves?

Mint leaves can freshen your breath and offer temporary relief for people coping with coughs. They are rich in vitamins, minerals, and antioxidants, so you can consume them raw to contribute to your overall health.

What does mint do to your body?

Many people associate mint with digestive health and headache relief. Currently, though, the evidence is only available for peppermint oil. Further, mint might alleviate fatigue, according to a study on rats. Learn more in our What Is Mint Tea Good for Analysis.

Can I eat mint leaves raw?

Yes, you can eat mint leaves raw for maximum health benefits. If you boil them for tea, they lose most of their nutrients.  

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