When you think of peppermint, chances are candy canes come to mind, particularly this time of year. But the herb — which is a cross between watermint and spearmint — is so much more than a refreshingly sweet treat. People have been turning to peppermint for its health benefits for thousands of years. Ancient findings from Greece, Rome and Egypt, for example, all reference how peppermint was used for digestive issues and other conditions.
Peppermint leaf and peppermint oil have “a long history of use for treating digestive disorders and can be helpful for nausea, reducing bloating or treating cold sores,” Dr. Teresa Lovins, who practices family medicine, tells Yahoo Life.
Peppermint enhances health in several ways. Here’s how:
Overindulging in food and drink can cause stomach issues like indigestion, gas and bloating. But peppermint can help. According to Mount Sinai, the main ingredients in the herb — menthol and methyl salicylate — have antispasmodic properties, which help calm the gastrointestinal tract.
For children with an upset stomach, a review of 14 clinical trials showed that peppermint reduced the frequency, length and severity of stomach pain.
Peppermint oil may also ease nausea and vomiting. In one study conducted on cancer patients undergoing chemotherapy, participants received one drop of peppermint oil on the spot between their upper lip and their nose three times a day for the five days following chemotherapy administration. The study found that peppermint significantly reduced the frequency and severity of nausea and vomiting.
For those with irritable bowel syndrome (IBS), taking peppermint oil for two weeks may provide relief, according to one review. Another study showed that the oil reduced IBS symptoms by 40% when participants took it for four weeks.
When stuffiness and a sore throat strike, you may want to turn to peppermint oil. “Menthol, the active ingredient in peppermint oil, may help reduce cold symptoms by working as a decongestant and expectorant,” says Lovins.
A hot cup of peppermint tea can also help clear up sinuses thanks to its anti-inflammatory properties, helping you breathe a bit easier.
Applying peppermint oil to your forehead and temple can help with headaches, says Lovins. This may be because menthol increases blood flow and provides a cooling sensation, which may help reduce pain.
One small study backs that up: When peppermint oils were applied to the forehead and temples, it provided significant pain relief and eased nausea brought on by migraines. And a 2019 study found that intranasal drops of peppermint oil reduced the intensity and frequency of migraine attacks and relieved the majority of the study participants’ pain.
The cooling effects of peppermint have been shown to help soothe some itchiness and rashes. For instance, a study found that peppermint oil with petrolatum eased itchiness in participants. The herb can also help with skin irritation from hives, poison ivy and poison oak, according to Mount Sinai.
“But be careful,” Lovins notes, “as some people can actually develop rashes from peppermint oils.”
There are several ways to use peppermint. You can drop some peppermint oil into a warm bath or add it to an essential oil diffuser to help with a headache or a stuffed-up nose.
You can also make peppermint tea for an upset stomach. Dietitian Erin Palinski-Wade suggests soaking fresh peppermint leaves in hot water for five to 10 minutes and adding a drop of honey to sweeten it. For a refreshing smoothie, toss a handful of peppermint leaves into your favorite concoction and blend.
Or add the herb to several different dishes. “Peppermint extract can also be added into desserts such as homemade ice cream or chocolate avocado pudding for a nutritious sweet treat,” Palinski-Wade tells Yahoo Life. “Fruit salads also pair nicely with chopped peppermint leaves and can make for a refreshing side dish or snack.”
And if cooking isn’t your thing, have some festive peppermint candies, candy canes or bark (or make your own).
While peppermint has several health benefits and adds a refreshing minty flavor to recipes, it does come with some downsides. According to the National Center for Complementary and Integrative Health, it’s important to keep the following in mind:
Potential side effects of peppermint oil taken by mouth include heartburn, nausea, abdominal pain and dry mouth. In rare cases, the oil can cause an allergic reaction.
Peppermint oil capsules typically have a protective coating to lower the risk of heartburn. However, that coating can break down quickly if they’re taken along with antacids.
Applying peppermint oil to the skin can cause skin rashes and irritation in some people so it’s best to do a test patch first.
Peppermint oil should not be used on infants and young children. And pregnant and breastfeeding women should avoid peppermint oil because more research is needed to understand its safety in that population.
When in doubt about whether peppermint — in any form — is a good option for you, consult your doctor. “There’s no magic herb or supplement that can help with everything … so I always encourage patients to have a conversation with me about any supplement or herb they’re considering adding to their diet as it may worsen other symptoms or interfere with medications that they are taking,” says Lovins.
