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Limited evidenceGut health

Peppermint Tea

One of the most popular herbal teas, but trials of the tea itself are almost absent. The strong evidence for peppermint in irritable bowel syndrome belongs to enteric-coated oil capsules, which deliver far more menthol to the intestine than a cup of tea. Drink it because you like it; for IBS, the capsules are the tested option.

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What the science says

  • Relieves IBS and digestive symptoms Limited evidence

    A 2006 review found that human studies of peppermint leaf were limited and that clinical trials of peppermint tea were absent. The benefit in IBS, from a meta-analysis of 12 trials with 835 patients and a number needed to treat of three for global symptoms, was shown for peppermint oil capsules and cannot be assumed for the tea.

  • Short-term boost in cognition Limited evidence

    A single-blind randomised trial in 25 adults found that 200 mL of peppermint tea improved scores on a computerised cognitive battery and increased prefrontal blood flow more than a placebo drink. It is one small, short study that needs replication.

  • Antimicrobial and antioxidant effects Limited evidence

    Peppermint shows antimicrobial, antiviral and antioxidant activity in laboratory and animal studies, but none of this has been shown to produce health effects from drinking the tea.

Dosage & safety

Studied doseUsual preparation is 1–2 teaspoons (about 1.5–3 g) of dried leaf or one tea bag steeped in hot water for 5–10 minutes, one to three cups a day. The cognition trial used a single 200 mL cup. There is no established therapeutic dose. For IBS, the tested form is enteric-coated peppermint oil, not the tea.
SafetyThe 2006 review found no reported adverse reactions to peppermint tea, and it is caffeine-free. Peppermint relaxes the lower oesophageal sphincter, so it can worsen heartburn in people with reflux or hiatal hernia. Do not give peppermint products to infants or young children: menthol can trigger breathing problems at that age. Drug-interaction concerns apply to concentrated peppermint oil rather than the tea.

How to take it

TimingAny time of day; it is caffeine-free, so an evening cup is fine.
With food?Food makes no difference; if it gives you heartburn, avoid it right after large meals and before lying down.
Worth knowingFor irritable bowel syndrome, switch to enteric-coated peppermint oil capsules, the form the trials tested.

Frequently asked questions

Does peppermint tea help IBS?

It has not been tested. A 2006 review found no clinical trials of peppermint tea. The IBS benefit, with a number needed to treat of three for global symptoms, comes from enteric-coated peppermint oil capsules (limited evidence for the tea).

Can peppermint tea cause heartburn?

Yes. Peppermint relaxes the lower oesophageal sphincter, so it can worsen heartburn in people with reflux or hiatal hernia.

Does peppermint tea improve focus?

One small trial in 25 adults found 200 mL of peppermint tea improved scores on a cognitive test battery versus placebo. It is a single short study, so the evidence is limited.

Is peppermint tea safe for babies?

No. Do not give peppermint products to infants or young children, because menthol can trigger breathing problems at that age. For adults the tea is caffeine-free and no adverse reactions have been reported.

Scientific references

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