Here’s How to Reap All the Science-Backed Benefits of Peppermint Oil (2024)

Popping a mint can be a lifesaver when stepping into a meeting after eating an onion bagel. But, peppermint oil benefits go beyond a bad breath remedy. In fact, the essential oil derived from peppermint can help with a variety of health conditions.

Meet the Experts: Sue-Ellen Anderson-Haynes, M.S., R.D.N., national spokesperson for the Academy of Nutrition and Dietetics; Sapna Bhalsod, R.D., with WellTheory; Andrew Boxer, M.D., gastroenterologist of Gastroenterology Associates of New Jersey; Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet.

From aiding with irritable bowel syndrome (IBS) symptoms to stress reduction, peppermint oil benefits abound. Ahead, find expert insight into the many ways the essential oil can address a variety of health conditions. Plus, how to use peppermint oil, side effects to know before using it, and so much more.

Peppermint oil comes from the leaves of the herb peppermint, which is a cross between spearmint and watermint, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet.

According to Gans, peppermint oil can be used in a variety of ways:

• Aromatherapy: Diffuse peppermint oil in your home for a minty scent that stimulates the brain.
• Orally: Consume peppermint oil via tea, in food, or in a supplement (though consult a healthcare provider before adding a supplement to your routine).
• Topically: Many of your favorite skincare brands feature creams and serums infused with peppermint oil.

1. Relieve IBS symptoms

The main benefit or use of peppermint oil is its digestive support properties, says Sapna Bhalsod, R.D. with WellTheory. Generally, it can be used to provide relief from indigestion and reduce bloating by helping to relax muscles in the gastrointestinal (GI) tract, she explains. “Peppermint may also be added to a care plan to support the breaking down of food and stomach acid production,” she adds.

There is research to support that it may help reduce symptoms of IBS (irritable bowel syndrome), says Gans. “One study that included 12 randomized trials with 835 patients found peppermint oil to be a safe and effective therapy for pain and global symptoms in adults with IBS,” she says.

More specifically, this study showed that peppermint oil can help relax the muscles of the intestinal tract, which in turn helps to relieve stomach cramps, bloating and farting, and diarrhea, says Andrew Boxer, M.D., gastroenterologist of Gastroenterology Associates of New Jersey.

Note: Peppermint oil is available in enteric-coated capsules designed to release the oil in the small intestine, where it’s most effective, says Bhalsod.

2. Headache relief

Peppermint oil can be diffused to soothe headaches, says Sue-Ellen Anderson-Haynes, M.S., R.D.N., registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics.

Research has found peppermint oil can increase blood flow and relax muscles in the forehead. Plus, about 44% of peppermint is menthol, which has been shown to lessen the intensity of acute migraines. One study found that a topical gel with 6% menthol decreased pain intensity after two hours.

3. Muscle recovery

Peppermint oil can also be used to “massage muscles to aid in recovery from strenuous exercise and may reduce joint pain,” says Anderson-Haynes. Peppermint contains menthol, which has a cooling effect on sore, achy muscles. The essential oil also has anti-inflammatory properties.

One small study found that peppermint oil can also have a positive effect on exercise performance via the relaxation of airway muscles, increase in ventilation and brain oxygen concentration, and decrease the blood lactate level.

4. Improve focus

Peppermint oil can also be diffused to improve mental clarity, says Anderson-Haynes, and the scientific research supports this, too. One study found that peppermint oil enhanced memory and increased alertness. Another study found peppermint oil benefits focus, improves the ability to perform cognitive tasks, and reduces mental fatigue.

5. Promote oral health

Peppermint oil can benefit oral health, says Bhalsod. One study found that peppermint oil can act as an antiseptic solution against oral pathogens. Researchers have also found that peppermint oil is the most effective in killing what is called anaerobic bacteria (bacteria that thrive in a low-oxygen environment) such as the bacteria that causes gum disease.

6. Reduce stress and anxiety

Peppermint oil can also be diffused to reduce stress and anxiety, says both Bhalsod and Anderson-Haynes. Research has found that peppermint essential oil inhalation significantly reduces anxiety of patients with heart attacks in the emergency department. Another study found that aromatherapy attenuated the pain and anxiety caused by IV catheterization.

7. Nausea relief

Peppermint oil can relax the gastric muscles, keep them from over-contracting, and provide relief for nausea.

One scientific review concluded that inhaling peppermint oil through aromatherapy when you feel nauseous will improve symptoms and make you less likely to vomit. Though more research is needed into peppermint oil’s effects on different kinds of nausea, trying peppermint oil in a diffuser the next time you’re feeling sick shouldn’t hurt.

8. Hair and skin

While there is limited research on the benefits of peppermint oil applied to the skin or hair, one study found that topically applied menthol, the active ingredient in peppermint oil, increases skin blood flow. This could also help with hair growth, as increased blood flow may help stimulate your scalp.

For skin, peppermint oil can be an effective topical treatment for struggling with chronic itchy skin. One research study found that a 1% solution of peppermint oil led to improvements in how long itchiness lasted and the severity of the itch. The essential oil may also be beneficial for acne-prone skin due to its antibacterial properties.

Peppermint oil is generally safe to use, and there seem to be few adverse side effects if it’s taken orally at the recommended dose, says Gans. However, if you take peppermint oil orally, be aware that you may experience heartburn, nausea, or abdominal pain as a possible side effect, says Dr. Boxer, so remember that a little goes a long way.

In addition to an upset stomach, some people may experience appetite suppression, says Bhalsod. If you find that you begin to not eat enough, talk to your doctor about getting your eating routine back on track.

If you decide to try out peppermint oil for yourself, keep in mind that your Tums might not be as effective as before. Bhalsod says that “peppermint oil may reduce the effectiveness of antacids, so it’s best to separate the use of peppermint oil and antacids by a few hours.”

There are several medications that might interact with peppermint oil, such as cyclosporine (an immunosuppressant agent), ulcer medications, calcium channel blockers, and other antihypertensives, or proton pump inhibitors—which reduce stomach acid, says Gans. Be sure to talk to your doctor before mixing peppermint oil with any of your prescribed medications.

The people who can benefit the most from introducing peppermint oil into their routine are people with digestive problems, such as IBS patients, says Bhalsod. However, Gans advises, “I would speak to a gastroenterologist or primary care physician before starting.”

When it comes to people who should avoid peppermint oil, heartburn sufferers should stay away. Those who have acid reflux should avoid any peppermint, says Anderson-Haynes. It’s best not to take peppermint supplements or drink peppermint tea if you have gastroesophageal reflux disease (GERD)—a condition where stomach acids back up into the esophagus. Peppermint can relax the muscle (sphincter) between the stomach and esophagus, allowing stomach acids to flow back into the esophagus, per Mount Saini Hospital. By relaxing the sphincter, peppermint may actually worsen the symptoms of heartburn and indigestion.

Keep in mind, too, that little is known about peppermint oil in pregnancy, and it is not recommended for infants, says Anderson-Haynes.

While sipping on peppermint tea can be helpful to support digestion and is the go-to form for many, “peppermint oils are concentrated due to the distillation process and will have a stronger effect,” says Anderson-Haynes, so oils (when taking the proper amount) are the most effective at reaping the benefits.

When you’re shopping for peppermint oil, Bhalsod recommends trying an enteric-coated peppermint supplement—meaning coated with a material that permits transit through the stomach to the small intestine before the medication is released, so it reaches the small intestine for maximum digestive support. Gans agrees that enteric-coated supplements are the most effective option.

Since supplements do not undergo the same rigorous regulations by the U.S. Food & Drug Administration (FDA) as medication, look for third-party certification to confirm that the ingredients on the label are what is indeed in the capsule, Gans advises. “Also, seek out reputable supplement brands that have been conducting their own research for years.”

And when it comes to ingredients, “look for 100% pure therapeutic grade oil with the one ingredient you are looking for, in this case, look for peppermint oil and nothing else,” says Anderson-Haynes.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.