10 Peppermint Tea Benefits, According to an RD

If you're feeling anxious, try swapping your triple espresso for a cup of peppermint tea.

Melissa Kravitz Hoeffner is a writer and recipe developer. She's a regular contributor to The New York Times, Time Out New York, Forbes, and many more publications. She also writes the food newsletter, Specialty.

Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor.

Peppermint tea benefits are wide-ranging—and you can reap them by enjoying it iced or hot. A cup or two daily is the optimal amount to sip in all the health benefits, but many people drink it in lieu of other teas, coffee, or caffeinated drinks simply because it is revitalizing and delicious. Whether you're in it purely for the fresh taste or eager to boost your digestion or ease your tension, here are a few benefits to drinking peppermint tea, according to health experts.

Made from the dried leaves of the peppermint plant, peppermint tea is an herbal infusion with a fresh, soothing flavor. And unless it's mixed with green, black, or white tea (check the label), peppermint tea is a caffeine-free, tea-free, zero-calorie beverage that packs many health benefits, which makes it an ideal alternative to other caffeinated teas that are high in calories.

If you purchase peppermint tea in tea bags, you'll find that the dried leaves have been crushed or ground into small pieces or a powder and packaged in paper or silk for steeping. This is an easier and more convenient way to drink peppermint tea since you don't need any other appliances like a strainer.

Peppermint tea is full of nutritional value and doesn't have any caffeine. Here's what 5 fluid ounces of peppermint tea contains.

Here are some benefits you can expect if you start drinking peppermint tea on a regular basis.

Peppermint tea is mostly water, which means that it's a very hydrating beverage without all the added calories and sugars. You get the benefits of flavored water without all the downsides of additives. It's naturally delicious, making it an ideal alternative to other beverages when you need a hydrating pick-me-up.

"Some animal studies have shown that peppermint has a relaxing effect, especially on the gastrointestinal tract, demonstrating its ability to ease an upset stomach," says Lauren Cadillac, RD, CPT."Peppermint has also been shown to help ease digestive symptoms of IBS such as gain, stomach pain, diarrhea, and constipation."

Cadillac says digestive symptoms can improve 30 to 60 minutes after drinking peppermint tea, but they note that people with heartburn or GERD may experience worsening symptoms.

"Peppermint has also been shown to be a strong antioxidant and have antimicrobial and antiviral activity," Cadillac says. Therefore, peppermint in all forms, including in the form of tea, can be helpful in fighting against the common cold and other viral infections. It can also help soothe the symptoms of them if you're sick.

"Menthol, the active component in peppermint, has been shown to help reduce headaches," Cadillac says. But not all headaches are the same, and peppermint tea is especially useful in ones induced by poor eating habits of daily stress, according to health coach Bianca Kamhi. "In these cases, these headaches typically restrict the amount of blood vessels that go to the brain, and peppermint tea has the ability to open them up, which, therefore, can relieve the tension causing the headache," Kamhi explains.

"Peppermint tea is an immune booster, due to its high levels of antiviral antibiotic properties," Kamhi says. Therefore, sipping peppermint tea may help relieve symptoms of the common cold, thanks in part to menthol's ability to thin out mucus and calm the increase of mucus in the sinuses and the throat. "This can help you breathe better," Kamhi says. "It can also help to get rid of bad bacteria in the upper respiratory tract, which is why it's a great immune booster."

Not a gum chewer? Keep a bag of peppermint tea on hand for bad breath emergencies. "Peppermint holds a number of antibacterial properties which can kill germs in your mouth," Kamhi says. "This, along with its pleasant and fresh smell, may help freshen your breath."

Swapping out water for peppermint tea? Consider sticking to just one, two, or three cups of peppermint tea per day, Cadillac suggests. "There is no caffeine, so it can be consumed safely," she says.

While peppermint tea doesn't have caffeine, it's still important to be mindful of your intake. "Individuals should just be aware of how tea makes them feel 60 minutes after consumption," Cadillac suggests.

Peppermint tea may be beneficial for preventing kidney stones due to its hydrating properties and mild diuretic effect, which can help to increase urine production. Peppermint also helps guard against urolithiasis, which is why it has been traditionally used to treat kidney stone disease.

Peppermint tea is very hydrating since it is mostly water, and hydration improves the skin. Beyond that, it's been shown that peppermint oil is an effective treatment for skin conditions due to its anti-inflammatory properties. Because peppermint leaves are typically harvested from the plant before flowering, the essential oil content in peppermint tea is rather high. Peppermint extract also has anti-aging effects that can promote healthier skin.

Peppermint tea can help promote relaxation. The cooling sensation and scent of peppermint have an immediate calming effect on the brain. In one animal study, menthol lowered cortisol levels (a stress hormone) in mice. Human studies have proven the same; inhaling essential oils (including methol) has been shown to reduce perceived stress. So, simply smelling peppermint tea could be enough to relax you, but sipping it is even better because menthol acts as a natural muscle relaxant and sedative.

There are plenty of ways to add peppermint tea to your diet. Starting or ending your day with a cup of soothing peppermint tea, for example, is one surefire way to enjoy the health benefits. Because peppermint tea aids in digestion, having it just after your breakfast or dinner can help. Plus, because there is no caffeine, you don't need to worry about it keeping you up all night.

Peppermint tea comes in loose-leaf or tea bags. In loose-leaf peppermint tea, the leaves are harvested from the plant and dried. To brew it:

For tea bags, simply place the tea bag in a teacup, pour hot water over it, and let the tea bag steep for 5 to 10 minutes. Remove the tea bag and enjoy the peppermint tea.

Remove tea bags after the designated brew time instead of letting them sit in your tea as you drink it. Tea contains tannins, which are compounds that can impart an astringent taste. The longer you leave the tea bag sitting in hot water, the more the tannins are released, which can make your tea taste bitter.

You don't need to restrict your peppermint tea consumption to the morning or evening; you can also enjoy a cup after lunch. Either way, incorporating it into a daily routine—either as a substitute for another beverage or as something new—can help you reap the health benefits.

Get creative with how you drink peppermint tea, too. For example, you can mix peppermint tea with other herbal or green teas to create your own custom blends. Or just drink it plain, but serve it over ice with a slice of lemon or a sprig of fresh mint for some added freshness.

You can also use peppermint tea instead of water in some recipes. For example, try using peppermint tea as your liquid base in smoothies for a refreshing twist, or add it to your oatmeal.

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