Everything You Need to Know About

Peppermint (Mentha x piperita)

Botanical family: Lamiaceae
Parts used: Leaves
Peppermint (Mentha x piperita)
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Overview and Health Benefits

Peppermint (Mentha x piperita) is a herb celebrated for its invigorating aroma and powerful therapeutic properties. Extensively used in traditional medicine, peppermint addresses a variety of ailments, from digestive discomfort to respiratory issues. The cooling sensation of peppermint, largely due to its high menthol content, makes it an effective remedy for headaches, muscle pain, and colds. Its widespread use in herbal teas, essential oils, and topical applications offers relief through its antispasmodic, carminative, and analgesic actions. Beyond its physical benefits, peppermint is valued for its ability to refresh the mind and improve concentration, making it a versatile herb for both body and mind (McKay & Blumberg, 2006; McIntyre, 2019).

Key Benefits:

  • Digestive Support
  • Respiratory Relief
  • Pain Management
  • Antimicrobial Activity
  • Mental Clarity and Concentration

Peppermint is renowned for its effectiveness in alleviating digestive issues, including indigestion, gas, and irritable bowel syndrome (IBS). The antispasmodic properties of peppermint oil help relax the smooth muscles of the gastrointestinal tract, reducing pain and discomfort associated with conditions like IBS (Grigoleit & Grigoleit, 2005). It has also been used to ease nausea (Tate, 1997). Studies have shown that enteric-coated peppermint oil capsules can significantly reduce symptoms of IBS, making it a preferred choice for many sufferers (McKay & Blumberg, 2006; Alammar et al., 2019). Additionally, peppermint oil has been shown to improve gastric emptying and reduce gastrointestinal motility issues (Li et al., 2019; Micklefield et al., 2003). A systematic review and meta-analysis confirmed the efficacy and safety of a combination of peppermint oil and caraway oil in treating functional dyspepsia (Li et al., 2019). 

The menthol in peppermint is known for its decongestant properties, making it an effective remedy for colds, sinusitis, and respiratory congestion. Inhaling peppermint oil can help clear nasal passages, while peppermint tea provides soothing relief for sore throats and coughs (McKay & Blumberg, 2006). Its ability to act as an expectorant also makes it beneficial in loosening phlegm and reducing symptoms of bronchitis (Kligler & Chaudhary, 2007).

Peppermint’s analgesic properties are particularly useful in managing headaches, muscle pain, and neuralgia. Peppermint has a long tradition of being used to relieve headaches: in 1898, the King’s American Dispensatory (Felter & Lloyd, 1898) stated that fresh, bruised peppermint can relieve headaches. Over a century later, the European Medicines Agency describes a “well-established use” of liquid or semi-solid peppermint preparations applied to the forehead and temples to relieve headache, attributing this effect to a “prolonged cold sensation” and analgesic effect on the skin (European Medicines Agency, 2019). Studies have also demonstrated that local application of peppermint essential oil can significantly increase blood flow of capillaries in the forehead and induce muscle relaxation, pain relief, and mental relaxation, leading to significant improvements in headache intensity (Göbel et al., 1995; St Cyr et al., 2015). Topical application of diluted peppermint oil has been shown to relieve tension headaches and migraines, often providing similar relief to conventional painkillers (Kligler & Chaudhary, 2007). Its cooling sensation also makes it an effective treatment for muscle soreness and joint pain (McIntyre, 2019)).

Peppermint oil exhibits strong antimicrobial properties, making it effective against a range of bacterial, viral, and fungal infections (McIntyre, 2019). It has been shown to inhibit the growth of pathogens like E. coli and Salmonella, which are responsible for foodborne illnesses (Thompson et al., 2013). Additionally, peppermint oil’s antiviral properties are beneficial in treating conditions like cold sores and herpes simplex infections (McKay & Blumberg, 2006). It has been shown to display potent activity against viruses HIV-1 and HSV-2 (Geuenich et al., 2008).. 

The refreshing scent of peppermint has been associated with enhanced cognitive function and increased alertness. Aromatherapy using peppermint oil can boost concentration, reduce mental fatigue, and improve overall cognitive performance (Moss et al., 2008). This makes peppermint a popular choice for students and professionals seeking a natural way to enhance mental clarity (McIntyre, 2019).

Safety

Peppermint, while widely valued for its therapeutic properties, requires cautious use in certain situations. The herb's ability to relax the lower esophageal sphincter may exacerbate symptoms of gastroesophageal reflux disease (GERD) or hiatal hernia, potentially worsening heartburn or acid reflux (Harvard Health Publishing, 2009; Shams et al., 2015; Grigoleit & Grigoleit, 2005). Additionally, due to its high content of volatile oils, peppermint should be used with caution in individuals with gastrointestinal ulcers or significant gastrointestinal inflammation, as it might irritate the digestive lining (Mills & Bone, 2005; Shams et al., 2015). Pregnant and nursing women should avoid large doses of peppermint, as it can reduce milk supply and may pose risks due to its potent effects (McIntyre, 2019). Furthermore, peppermint essential oil should always be diluted before topical use to prevent skin irritation (Tisserand & Young, 2014). As with any herbal remedy, it is best to consult with a qualified medical herbalist before using peppermint, especially if you have a pre-existing medical condition or are taking prescription medications.

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Key Body Systems Peppermint (Mentha x piperita) relates to

Peppermint (Mentha x piperita)
Respiratory system
Peppermint (Mentha x piperita)
Digestive System
Peppermint (Mentha x piperita)
Nervous system

Energetics

Peppermint (Mentha x piperita)
Cooling
Peppermint (Mentha x piperita)
Drying

Key actions

  • Carminative
  • Antispasmodic
  • Analgesic
  • Diaphoretic
  • Antiemetic
Peppermint (Mentha x piperita)

Key uses

Digestive issues, tension headaches, cold symptoms.

Where to Find Peppermint (Mentha x piperita)

Peppermint (Mentha x piperita)

Peppermint (Mentha × piperita) is a striking herb that stands out with its distinctive features. This perennial plant, belonging to the Lamiaceae family, is a hybrid between watermint (Mentha aquatica) and spearmint (Mentha spicata). Peppermint typically grows to about 30-90 cm tall and is characterised by its smooth, square stems, which are a hallmark of the mint family. The leaves are dark green with reddish veins, ovate to lanceolate in shape, and have serrated edges. When crushed, they release a strong, refreshing aroma due to their high menthol content.

The flowers of peppermint are small, purple, and arranged in dense, whorl-like clusters at the ends of the stems. These blooms appear from mid to late summer, adding a splash of colour to the plant’s vibrant green foliage. Peppermint spreads vigorously through its underground stolons, making it a robust and hardy plant.

Peppermint thrives in temperate climates and prefers moist, well-drained soils rich in organic matter. It can be found growing in gardens, along stream banks, and in damp meadows across Europe, North America, and parts of Asia. The plant favours locations with partial to full sunlight but can tolerate a range of light conditions.

Compared to other mints, such as spearmint (Mentha spicata), peppermint has a more intense, cooling flavour due to its higher menthol content. Spearmint, on the other hand, has a milder, sweeter taste and is often used in culinary applications where a less potent mint flavour is desired. Another relative, chocolate mint (Mentha × piperita f. citrata), has a unique aroma reminiscent of chocolate, making it a popular choice for desserts and beverages.

The Lamiaceae family, also known as the mint family, includes a variety of aromatic herbs beyond various mints, such as basil, rosemary, and lavender. Members of this family are typically characterised by their square stems, opposite leaf arrangement, and bilabiate (two-lipped) flowers. 

Peppermint’s robust nature and distinctive characteristics make it a valuable addition to any herb garden, providing both aesthetic appeal and a wealth of culinary and medicinal uses.

References

Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, R.T., & Mullin, G.E. (2019). The impact of peppermint oil on the irritable bowel syndrome: A meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine, 19(1), 21. https://doi.org/10.1186/s12906-018-2409-0

Felter, H. W., & Lloyd, J. U. (1898). King’s American Dispensatory. https://www.henriettes-herb.com/eclectic/kings/index.html 

Tate, S. (1997). Peppermint oil: A treatment for postoperative nausea. Journal of Advanced Nursing, 26(3), 543-549. https://doi.org/10.1046/j.1365-2648.1997.t01-15-00999.x 

Göbel, H., Schmidt, G., Dworschak, M., Stolze, H., & Heuss, D. (1995). Essential plant oils and headache mechanisms. Phytomedicine, 2(2), 93-102. https://doi.org/10.1016/S0944-7113(11)80053-X 

Geuenich, S., Goffinet, C., Venzke, S., Nolkemper, S., Baumann, I., Plinkert, P., Reichling, J., & Keppler, O.T. (2008). Aqueous extracts from peppermint, sage and lemon balm leaves display potent anti-HIV-1 activity by increasing the virion density. Retrovirology, 5, Article 27. https://doi.org/10.1186/1742-4690-5-27 

Grigoleit, H.G., & Grigoleit, P. (2005). Peppermint oil in irritable bowel syndrome. Phytomedicine, 12(8), 601-606. https://doi.org/10.1016/j.phymed.2004.10.005 

Harvard Health Publishing. (2009). By the way, doctor: What can you tell me about peppermint oil? https://www.health.harvard.edu/newsletter_article/By-the-way-doctor-What-can-you-tell-me-about-peppermint-oil 

Kligler, B., & Chaudhary, S. (2007). Peppermint oil. American Family Physician, 75(7), 1027-1030. https://pubmed.ncbi.nlm.nih.gov/17427617/

McIntyre, A. (2019). The complete herbal tutor. Aeon. 

Mills, S., & Bone, K. (2005). The essential guide to herbal safety. Elsevier.

McKay, D.L., & Blumberg, J.B. (2006). A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytotherapy Research, 20(8), 619-633. https://doi.org/10.1002/ptr.1936

Micklefield, G., Jung, O., Greving, I., & May, B. (2003). Effects of intraduodenal application of peppermint oil (WS(R) 1340) and caraway oil (WS(R) 1520) on gastroduodenal motility in healthy volunteers. Phytotherapy Research, 17(2), 135-140. https://doi.org/10.1002/ptr.1089 

Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. International Journal of Neuroscience, 118(1), 59-77. https://doi.org/10.1080/00207450601042094

Shams, R., Oldfield, E. C., Copare, J., & Johnson, D. A. (2015). Peppermint oil: Clinical uses in the treatment of gastrointestinal diseases. JSM Gastroenterology and Hepatology. https://www.jscimedcentral.com/public/assets/articles/article-pdf-1635591320-7332.pdf

St Cyr, A., Chen, A., Bradley, K. C., Yuan, H., Silberstein, S. D., & Young, W. B. (2015). Efficacy and tolerability of STOPAIN for a migraine attack. Frontiers in Neurology, 6(11). https://doi.org/10.3389/fneur.2015.00011 

Thompson, A., Meah, D., Ahmed, N., Conniff-Jenkins, R., Chileshe, E., Phillips, C., Claypole, T., Forman, D., & Row, P. (2013). Comparison of the antibacterial activity of essential oils and extracts of medicinal and culinary herbs to investigate potential new treatments for irritable bowel syndrome. BMC Complementary and Alternative Medicine, 13, 338. https://doi.org/10.1186/1472-6882-13-338

Tisserand, R., Young, R., (2014). Essential oil safety: A guide for healthcare professionals (2nd ed.). Churchill Livingstone Elsevier.