15 Potential Benefits of Peppermint, According to a Nutritionist

Peppermint leaves have several potential health benefits and add a distinct minty taste to food and drinks. Learn how they may support your health.

By Lena Bakovic, RDN, CNSC

— On May 07, 2025

12 Peppermint Leaf Benefits for Health & Nutrition

In this article:

Peppermint leaf is an aromatic herb commonly used in cuisine, medical products, drinks, topical creams, and essential oils. Once diluted, applying peppermint oil has been shown to soothe skin irritation due to its anti-inflammatory properties. Additionally, many people enjoy drinking peppermint tea while others purchase peppermint oil solution, eat the leaves raw, or add it to dishes for a burst of flavor.

Like other superfoods, the herb is filled with nutrients purported to offer several potential benefits. In this article, I’ll break down how it may support your health goals and recommend to you my favorite way to add peppermint leaves into my diet—Live it Up Super Greens.

Peppermint leaf benefits at a glance:

Supports balanced energy levels
Can support weight management
May help with seasonal allergies
Can assist with migraines or headaches
May help with menstrual cramps
Promotes digestive balance
Can help freshen bad breath
Can support healthy skin
Can support focus and concentration
May help with nausea and vomiting
Aids in immune response
Can help stress and anxiety
May assist with pain
May Aid inflammation
Supports hair growth

What Is Peppermint Leaf?

Peppermint leaf, also known as Mentha piperita L., belongs to the mint family and is native to Asia and Europe. This leaf has been widely used for its medicinal properties for thousands of years. Now, it is grown and put to use by many different cultures across the globe.

The aromatic herb derives from watermint and spearmint and has a distinct minty, sweet taste. The peppermint plant has dark green leaves that grow from its stalky stem, and the leaves are commonly dried or turned into concentrated oils. People commonly make peppermint tea as a natural remedy to support health and wellness.

“I regularly encourage clients to try sipping peppermint tea or Live it Up Super Greens. The minty flavor of both drinks is refreshing and may help you feel more calm, nourished, and energized throughout your day.”

Rachel Gargano, MS, RD, CSSD, CBS

Verified Review

What Are the Possible Health Benefits of Peppermint Leaf?

Some modern studies have supported peppermint's medicinal effects, but research on this herb is still in its early stages and requires further examination. However, many people report positive results. Let's take a further look at how peppermint leaves may support your health goals.

1. Supports Balanced Energy Levels

Components found in peppermint leaves may help balance energy levels and assist with fatigue. One human study found that after exposure to peppermint essential oils, participants claimed it helped them feel more alert and aided mental fatigue.

Specifically, the double-blind, placebo-controlled study found that peppermint oil with high levels of menthol/menthon, "beneficially modulated performance on demanding cognitive tasks and attenuated the increase in mental fatigue associated with extended cognitive task performance in healthy adults."

However, further research is necessary to make a concrete connection as to whether applying peppermint oil extract may work as a suitable alternative to caffeine.

2. Can Support Weight Management

Peppermint leaves provide a refreshing and minty flavor without added calories, making it a wonderful ingredient for people looking to manage their weight. With no calories or sugar, this herb is a flavorful way to add freshness to your foods and beverages.

Aside from its flavor, one study found that peppermint oil may assist with managing appetite, making it a possible way to support healthy weight management. However, it's best to consult with a registered dietitian or health care provider to discuss weight management programs and how peppermint leaves may help support healthy weight goals.

Although maintaining a healthy body weight typically starts with dieting and exercising, consider adding a superfood like peppermint to help support healthy metabolism.

3. May Help with Seasonal Allergies

Seasonal allergies affect millions of people, but peppermint may assist with runny or stuffy noses and itchy eyes. One animal study found that peppermint extract may also be clinically effective in alleviating hay fever. Additional human testing is needed to solidify this theory, but there's plausible evidence that suggests peppermint may help with allergies.

Additionally, peppermint contains rosmarinic acid, a component found in rosemary and other types of mint that has been found to assist with seasonal allergies. Although this doesn't prove peppermint leaves do the same, the rosmarinic acid found in peppermint leaves may help.

4. Can Assist with Migraines or Headaches

Peppermint oil extracts may offer a more natural approach to help with pain associated with tension headaches and migraines. In a controlled human study, researchers found "no significant difference between the efficacy of 1,000 mg of acetaminophen and 10% peppermint oil in ethanol solution." In other words, peppermint oil may be a potential alternative to assist with some types of headache symptoms, but more research is needed to determine whether the findings are conclusive.

5. Might Help With Menstrual Cramps

According to a human study, because of its anti-inflammatory and muscle-relaxing properties, peppermint may help soothe painful menstrual cramps.

The study concluded that while menstrual bleeding "did not significantly change, pain and its severity and all the clinical signs and symptoms decreased after taking peppermint extract."

Moreover, peppermint usually has little to no side effects and may work as a natural option to assist with menstrual cramps. Although the study used peppermint extract, alternatives like peppermint tea or leaves may provide similar effects.

6. Promotes Digestive Balance

Many people experience digestive issues or stomach pains, and peppermint may help. Some studies reported that peppermint oil might help with stomach pains in children.

According to this study, peppermint oil was found to help with "decreasing duration, frequency, and severity of pain in children suffering from undifferentiated functional abdominal pain." While the study used nearly 2,000 participants, researchers are still advocating for further testing.

Moreover, in another study that evaluated over 700 patients, researchers found that peppermint oil affected digestion positively and assisted with abdominal pain. While most patients in this study reported positive results, some did experience heartburn, which was the most common side effect.

7. Freshens Bad Breath

It's no secret that mint can freshen bad breath. Peppermint is commonly found in toothpaste, mouthwash, gum, and breath mints. Peppermint may also help with oral pathogens and germs that cause bad breath or other oral issues because of its antibacterial properties.

While studies previously done focus on peppermint essential oils or extracts, leaves or peppermint tea may have similar effects on bad breath. Next time you want to freshen your breath, try drinking peppermint tea to help naturally freshen your breath.

8. Can Support Healthy Skin

Components found in peppermint may help protect the skin from certain harmful chemicals. Peppermint can have soothing and relieving properties in essential oil form. It's possible it can assist the skin by working as a topical ointment in small concentrations. If applied in high amounts, it may be harmful to the skin depending on one's sensitivity to topical products and any allergies they may have.

For the most part, elements found in peppermint leaves containing antioxidants, vitamins, and minerals may help with redness and inflammation, soothe irritation, and support healthier skin.

9. Can Support Focus and Concentration

In addition to potentially balancing energy levels, peppermint may help support focus and concentration. Although more extensive research is needed, one study claims that peppermint’s aroma may have positive psychological effects and support cognitive function.

The research suggests peppermint essential oil can "...produce significant and idiosyncratic effects on both subjective and objective assessments of aspects of human behavior." Participants in the study claimed that the scent of peppermint helped support and maintain their concentration levels throughout the day.

Because of peppermint's invigorating abilities, it may help push off mid-day fatigue and get us through the day. Try sipping a cup of naturally caffeine-free peppermint tea or a minty greens powder in the afternoon to help you focus.

Dietitian Tip: Getting plenty of vitamins and minerals in your daily diet is one of the best ways to support your concentration and focus. Though peppermint may help with focus, research suggests that B vitamins, vitamin C, iron, magnesium, and zinc are also important for supporting cognition.

10. May Help with Nausea and Vomiting

As an essential oil, researchers have suggested that the aroma of peppermint may help with nausea and vomiting for some individuals. In this human test, they discovered that when combined with controlled breathing, peppermint aromatherapy assisted with nausea. While more testing is needed, some believe the smell of peppermint can relieve the body’s urge to vomit.

On the other hand, nausea can also be a side effect of peppermint, depending on the person. Peppermint tea can react with stomach acid and cause abdominal pains or nausea if consumed on an empty stomach or if there are preexisting intolerances or allergies. It is best to speak with a doctor or nutritionist to understand your personal health needs if you’re concerned about trying peppermint.

11. Aids in Immune Response

Used for centuries as a natural remedy, peppermint has several antibacterial and antifungal properties that may support the body’s natural defenses. Studies have shown its ability to work as an antibacterial agent, but this has only been proven with peppermint oil.

Additionally, peppermint oil may support the body’s natural defenses against the common cold or flu, making it a potential antiviral as well.

Additionally, further research shows that peppermint may assist with respiratory disruption, congestion, and nasal inflammation. Menthol, a major component of peppermint, acts as a decongestant, which may help open nasal airways, thin mucus, and break up any phlegm disrupting your respiratory function.

Warm vapors from peppermint tea may also assist with soothing sore throats and dry coughs. The next time you are feeling under the weather, try peppermint if you are looking for a natural alternative to help your body’s immune response.

12. Can Help Stress and Anxiety

Peppermint may provide a calming effect for stress and anxiety due to its natural properties. For example, its pleasant, invigorating aroma has been found to help feelings of mental fatigue. Research suggests the scent of peppermint can impact the brain’s theta waves that govern subconscious fears and memory, which can help support your mood and relaxation.

Similar to aromatherapy, peppermint may help you experience a natural feeling of relief and tranquility. To access the potential benefits, enjoy a peppermint beverage, diffuse peppermint essential oil in your living space, or apply diluted peppermint oil to your temples and wrists. You can also try combining peppermint with other soothing scents, like lavender or chamomile, to create a more relaxing and stress-relieving environment.

13. May Assist with Pain

Menthol, one of the primary components found in peppermint, has analgesic properties that may help with pain, including muscle, joint, and nerve discomfort. While more research is needed, the early studies of peppermint’s effects on pain are encouraging. To possibly support your body when it is in pain, try making a cup of peppermint tea or applying peppermint oil to the affected areas.

14. May Aid Inflammation

Antioxidants are crucial components that can offer your body assistance from oxidative stress and free radical cell damage. Compounds found in peppermint, like rosmarinic acid and flavonoids, are rich in antioxidants that may help with inflammation and contribute to healthier body functions.

Additionally, combining peppermint with other antioxidant-rich foods, like dandelion or ginger, may further assist its nutritional and anti-inflammatory elements. By including ample antioxidants in your diet, you can support your overall health.

15. Support Hair Growth

Over time, our bodies naturally slow hair production, but peppermint may have the elements needed to help with hair growth. Studies have shown that peppermint oil can stimulate circulation to the scalp and increase follicle depth, which are essential for hair growth.

Because of its antifungal and antibacterial properties, peppermint is a helpful ingredient for addressing certain scalp issues. While it can’t magically make hair grow, studies have shown that peppermint oil may be used as a “practical agent for hair growth.”

Whether used as an ingredient in your shampoo or applied as a topical treatment, peppermint’s nourishing effects make it a natural alternative to support healthy hair.

How to Add Peppermint to Your Diet

One of the greatest potential benefits of peppermint is that it's easy to use and versatile. Whether you prefer fresh leaves, peppermint tea, or essential oils, you can incorporate peppermint into numerous recipes for flavor and added nutrients.

Simply add fresh peppermint leaves to salads, smoothies, or desserts, or use a few drops of essential oil to elevate your favorite dishes or add a pleasant aroma to your living space. You can also create a peppermint-infused beverage to stay hydrated and refreshed while supporting your health with this powerful, naturally sweet herb.

Here are some popular, dietitian-approved ways to add peppermint leaves to your diet:

Purchase peppermint tea bags or loose-leaf tea to enjoy the benefits of peppermint tea.
Take peppermint oil capsules.
Make salads with chopped herbs, including peppermint leaves, parsley, and more.
Top grain bowls, soups, and other dishes with finely chopped peppermint leaves.
Add peppermint leaves and sliced lemon to a glass of water or lemonade for a refreshing drink.
Make a non-alcoholic cocktail that uses these minty leaves, such as a mojito.
Keep an essential oil diffuser next to your desk and add a few drops of peppermint oil.
Increase your vitamin and mineral consumption with Live it Up Super Greens, a greens powder that incorporates peppermint leaf for a light, minty flavor.

Potential Side Effects of Peppermint Leaves

Like with any ingredient, peppermint leaves may cause rare but possible side effects for some people, including:

Digestive upset or heartburn, especially if taken on an empty stomach
Nausea and vomiting
Itching, rashes, or skin irritation, if applied topically as an oil
Headaches
Possible allergic reactions

If you have any allergies, are taking prescription medication, or are curious about adding this superfood to your daily regimen, be sure to speak with your doctor or a qualified specialist before consuming peppermint.

Consider Trying Live it Up Super Greens

One easy way to add peppermint to your diet is with a supplement like Live it Up Super Greens. Super Greens contains peppermint and over 20 superfoods with essential nutrients. Just add a scoop to water, juice, or your favorite milk to unlock peppermint's nutrition and possible health benefits.

At Live it Up, we believe in making healthy living a more straightforward reality. We offer an everyday greens powder that contains superfoods, vitamins, minerals, probiotics, enzymes, and more to help support your health and nutritional intake. All ingredients are naturally sourced, and we make our products in the USA. We back our products with a 30-day money-back guarantee and strive to deliver the best experience for our customers.

Even if you dislike the taste of vegetables, our greens powder has a minty taste to help mask any bitterness (or opt for the slightly tart Wild Berries flavor). Combined with a healthy diet and exercise, Super Greens may help you with several health goals, such as maintaining immune resilience, aiding digestion, and balancing energy levels. Your body deserves to function at its best, and we want to help make accessing nutrition as easy as possible.

Frequently Asked Questions on Peppermint Leaf

Whether you choose to drink peppermint tea or use peppermint oil, you may still have lingering questions about the potential benefits of peppermint. Here's a closer look at some FAQs.

What does peppermint leaf do?

Peppermint has several purported health benefits, which is why it’s been used as an herbal medicine for centuries, and is a great additive to drinks and dishes because of its minty flavor. Peppermint has antibacterial properties and may aid in maintaining the body’s natural defenses. Some also use it for its soothing abilities or cooling sensation due to the natural inclusion of menthol. Moreover, some people use peppermint for its possible concentration and energy effects.

Is peppermint leaf good for you?

For most people, peppermint leaves may potentially provide several nutritional and health benefits. They're generally considered safe to consume by the FDA, contain vital nutrients, and don't have excessive calories or sugar.

Some people may experience side effects after consuming peppermint, so it's not suitable for everyone. For example, giving peppermint oil to infants or small children may affect their breathing, so it's best to consult your doctor to ensure it's used properly and safely.

How much peppermint leaf should you take per day?

The recommended peppermint leaf dosage will vary from person to person. Most people take up to 1,200 mg of peppermint oil capsules per day. However, peppermint leaf dosage research is limited, so it's best to consult a doctor or registered dietitian to determine the proper intake.

What does peppermint do for the brain?

Peppermint may help you feel more focused and energized, according to some sources. For some, peppermint leaves can help manage headaches, stress, and anxiety. However, more research is still needed to support these claims.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

Learn more