Mint Health Benefits and Side Effects

Written by: Christopher Karam ｜ ✔️ Medically Reviewed by: Dr. Riad M., M.D - G.P and Micheal B., M.D ｜ Last Updated: 2020 April 27

Mint Species and Varieties

Mint plants, also known as peppermint, pudina, and mentha, are widely regarded as a weed since its species tend to be invasive.

If grown in a vegetable garden it may take nutrients and vitamins from growing vegetables that need resources to grow properly.

Mint leaves are very healthy for your digestive system as well as irritable bowel syndrome (IBS), brain function. Mint is an anti-inflammatory herb due to its high concentration of vitamins, minerals, protein, and fiber.

It can drastically improve your overall health and is easily incorporated in many savory and sweet recipes.

Mint has also been used throughout centuries as a natural medical remedy to treat many different diseases, complications, and infections.

The mint plant (genus Mentha) is part of the Lamiaceae family of herbs, which also includes:

• Basil

• Peppermint

• Spearmint

• Rosemary

• Sage

• Summer savory

• Marjoram

• Oregano

• Anise hyssop

• Thyme

• Lavender

• Perilla

Recipes That Go Well With Fresh Mint

Mint is a popular ingredient in a large variety of beverages, foods, and cooking recipes. Mint pairs well with:

• Sauces including lamb sauces, white wine vinegar mint sauce, chimichurri, yogurt sauce, and a lemon mint sauce

• Salads such as Mediterranean salads and fruit salads

• Desserts combined with chocolate such as puddings, cakes, brownies, ice cream, cheesecake, and cookies

• Dairy products such as milk, whipped cream, cheeses, peppermint milk, and peppermint ice cream

• Herbs and spices mixed with dill, basil, peppermint leaves, oregano, rosemary, cinnamon, ginseng, cocoa powder, and ginger

• Cooking oils such as olive oil, coconut oil, pesto, sunfower oil, palm oil, canola oil, lemon and other essential oils

• Vegetables such as cucumbers, acorns, squash, beets, parsnips, carrots, mustard and mustard seeds, zucchini, bell peppers, eggplants, onions, peas, green beans, and asparagus

• Fruits such as vanilla beans, strawberries, lemons, limes, watermelon, bananas, blueberries, raspberries, blackberries, pineapple, oranges, apples, pomegranates, coconuts, and kiwis

• Herbal and non-herbal teas such as earl grey tea, green tea, chamomile tea, peppermint tea, black tea, oolong tea, white tea, lavender tea blends, mint chocolate tea, ginger tea, and ginseng tea

• Drinks such as alcoholic drinks, shakes, lemonade and limeade, club soda, tea, and water

• Gums using mint or peppermint

• Alcoholic beverages such as mojitos, vodka mint lemonade, red and white wines, baileys, martinis, gimlets, rum, and tequila

While eating mint can offer multiple health benefits, it has other subtle benefits when applying it to your skin, inhaling vapors through diffusers or burning, or taking it through capsules and supplements.

List of Nutrition Facts and Essential Oils

What gives mint its large list of health benefits is the high content of antioxidants, most commonly used to treat stomach issues and indigestion as it has potent antibacterial and antifungal essential oils.

Mint originated in the Asian, European, and Mediterranean areas, it’s been used for cleaning tools, tables, and their skin. Romans used to use fresh mint as a mouth freshener, whitening teeth, and as a base for their sauces.

It’s even been used for healing open wounds due to mint’s blood clotting effects for soldiers during times of war. Mint is known as a high-value herb that’s associated with wealth, status, good health, and cleanliness.

Mint has a calming and relaxing effect due to all of the menthol, in addition to its anti-inflammatory properties, mint reduces painful symptoms similarly to ibuprofen and pain killers.

Both mint and peppermint contain and produce various forms of menthol. Dried peppermint has around 0.3 to 0.5% of essential oils including:

• Menthol (7% to 48%)

• Menthone (20% to 46%)

• Menthyl acetate (3% to 10%)

• Menthofuran (1% to 17%)

• 1,8-Cineol (3% to 6%)

Menthol and menthyl both increase blood flow in the body, also activating a nervous system receptor called TRPM8 that reduces blood flow and blocks nerve receptors.

Additionally, menthol binds to kappa opioid receptors that further amplify a feeling of numbness, cooling sensation, and pain reduction.

When you have a cold, having a glass of water with lemon juice as well as mint will relieve, soothe, and disinfect your throat. Mint is also great in fruit smoothies using watermelon and protein shakes, adding additional layers of flavor and all of mint’s health benefits.

100 grams of mint contains nutrients including essential vitamins and minerals such as:

• Potassium (16% of the Recommended Daily Allowance)

• Phosphorus (8% of the RDA)

• Calcium (25%)

• Vitamin C (52%)

• Vitamin B6 (5%)

• Vitamin A (12%)

• Magnesium (20%)

• Manganese (25%)

• Folate (12%)

• Iron (28%)

Keep in mind that mint is very low in calories, every tablespoon of dried mint is 1 calorie. This makes mint a great source of protein, fiber, and healthy essential oils which is easily included in your diet or meal plan.

There are hundreds of studies and research papers that have proven the large list of health benefits of mint, it has been studied thoroughly for decades.

Mint and peppermint tea is one of the most consumed herbal teas worldwide. It’s brewed from peppermint leaves which has the additional benefit of releasing more phenolic compounds.

The list of phenolic compounds found in mint include:

• Rosmarinic acid

• Caffeic acid

The list of flavonoids found in mint include:

• Eriocitrin

• Luteolin

• Hesperidin

Mint plants contain an anti-inflammatory agent called rosmarinic acid. Rosmarinic acid has many health benefits, one of which is reducing inflammation.

A research study showed that applying mint essential oil effectively relieves pain and inflammation when the patient is properly hydrated.

Peppermint oil and mint extracts can help with bad breath, breastfeeding, headaches, nausea and comes in many variations such as peppermint and mint teas, powders, oil extract capsules, applying it directly onto your skin, consuming mint supplements, or through burning it then inhaling the aroma.

The most commonly reported and scientifically proven health benefits of mint include improved digestion, helps with weight loss, relieves nausea, depression, fatigue, and headaches. Additionally, it’s also used in treatments for treating asthma, memory loss, and improving skin health.

1. Relieves Symptoms of Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS) is a common disorder that affects the large intestine, the side effects of irritable bowel syndrome include:

• Cramps

• Bloating

• Excess gas

• Abdominal pains

• Constipation

• Diarrhea

• Fatigue and difficulty sleeping

This affects the digestive tract and is usually caused by a poor diet as well as stress. Often, IBS is treated with medications such as laxatives and anti-diarrhea drugs, making healthy changes to your diet, and avoiding certain foods such as:

• Dairy and lactose (milk, ice cream, cheese, yogurt)

• Certain fruits (peaches, watermelon, pears, mangoes, apples, plums, nectarines)

• Beans and legumes

• High-fructose corn syrup, sugar, and sweeteners

• Fried foods

• Wheat-based and refined bread, cereals, and pasta

• Gluten

• Caffeinated drinks

• Cashews and pistachios

There has been some research conducted surrounding mint and peppermint essential oils as well as min teas, as the anti-inflammatory and antibacterial effects of mint both help to soothe most abdominal pains, inflammation in the intestines, removes harmful bacteria, and reduces bloating.

Multiple scientific studies have proven that adding 1 to 2 drops of peppermint essential oils into your herbal teas is beneficial in treating IBS.

The list of herbal teas that can additionally reduce inflammation and symptoms of IBS:

• Green tea

• Chamomile tea

• Ginger tea

• Peppermint tea

• Mint tea

• Sage tea

• White tea

• Hibiscus tea

• Oolong tea

This is because peppermint oil contains menthol, flavonoids, and phenolic acids. These plant-based compound helps to ease the symptoms of IBS while also providing relief. Providing calming and relaxing effects on the muscles of the entire digestive tract

2. Relieves Indigestion

Indigestion is when your food is sitting in your stomach for a longer period before moving into the digestive tract, creating a sense of discomfort and fullness in the upper abdomen.

Similar to ginger and ginseng, mint is just as effective for relieving stomach-related issues such as indigestion and bloating while calming and soothing the area of discomfort.

Multiple scientific studies proved that mint works as a laxative due to the essential oils and insoluble fiber, moving food through the intestines at a consistent pace while increasing nutrient absorption and digestion.

Peppermint essential oil’s health benefits are amplified when paired with caraway oil, reducing intestinal gas production, intestinal cramping, and soothes the digestive tract as well as an upset stomach.

Multiple clinical studies proved that supplementing with both peppermint oil and caraway oil together had similar effects to indigestion medications such as:

• Omeprazole (Prilosec, Zegerid)

• Lansoprazole (Prevacid)

• Rabeprazole (Aciphex)

• Pantoprazole (Protonix)

• Esomeprazole (Nexium)

• Dexlansoprazole (Dexilant)

3. May Improve Brain Function

Ingesting mint isn’t the only way to get all of its health benefits, inhaling the aroma of essential mint plant oils may additionally benefit your brain functions.

A study conducted on 144 young adults that have been instructed to smell the aroma of peppermint essential oil and ylang ylang.

This was to be done for five minutes for each subject and have all been tested under the Cognitive Drug Research computerized assessment battery.

Peppermint was able to enhance the memory of all subjects whereas ylang ylang slightly impaired memory, and lengthened processing speeds.

Judging subjective mood, peppermint oil increased alertness whereas ylang ylang decreased alertness, but significantly increased calmness.

Another clinical study conducted on 24 participants around the age of 25, found that ingesting or breathing in the aroma equal to a total of 50 to 100 microliters of essential mint oils found these following health benefits:

• Increased calcium influx in neurons

• Improved performance on a cognitively demanding, Rapid Visual Information Processing task (RVIP)

• Prolonged the mental fatigue associated with extended cognitive task performance in healthy adults

4. Reduces Morning Nausea

Morning nausea is a temporary sickness that’s usually experienced by pregnant mothers in their first trimester of pregnancy or through other hormonal changes.

Ingesting and smelling the aroma of a couple of mint leaves is all you’d need to alleviate symptoms of all forms of nausea.

The healthy plant-based compounds and menthol found in mint help reduce blood flow to the digestive area, numb as well as calm the nerves in the stomach area.

Having a similar effect to ginger, expecting mothers can eat mint leaves every morning and the uncomfortable feeling of nausea will be reduced, if not completely removed.

5. Treats Cold Symptoms

Going through a cold can have drastic and uncomfortable symptoms that may have you feeling miserable, tired, aching, stuffed sinuses, or a headache.

Fresh mint, ginseng, and ginger will all help in relieve cold symptoms and get rid of a cold quicker as it’s a strong decongestant. By relaxing your lungs, muscular system, and by clearing your sinuses as well as accumulated mucus in your respiratory system.

Making colds more tolerable and reducing tension and sinus-related headaches. Menthol eases other common cold symptoms such as:

• Congestion

• Low-grade fevers

• Sore throats

• Runny and stuffy nose and sinuses

• Coughs

• Muscle aches

• Sneezing

• Malaise

For optimal results, the aroma of peppermint and mint oil both help decongest your lungs and nasal passages, spreading the menthol through your respiratory tract easier.

6. Reduces Breastfeeding Pains

Many mothers experience discomfort and pain when they breastfeed their babies. The pain comes from cracked as well as sore nipples and areola.

The pain can reduce the joy of breastfeeding as well as make it difficult, painful, and sometimes irritating to feed your baby comfortably.

There have been many scientific and clinical studies surrounding breastfeeding pain and breastmilk production with the consumption and application of mint. Usually caused by skin irritation, inflammation, and breast muscle soreness.

The menthol and other compounds found in mint help reduce nerve response, nerve pain, bacteria buildup, and skin dryness due to mint’s antibacterial and tissue flexibility properties. This can also be achieved by rubbing a mint leaf on the affected area.

7. Reduces Symptoms of Asthma

Asthma is a long-term disease that affects over 305 million people worldwide. Asthma attacks and its symptoms often get worse with stress and anxiety.

Many essential plant oils help treat asthma as well as reduce some of the side effects. Peppermint oil and carrier oil can both be either diffused or applied directly onto your skin.

The plant-based compounds relax swollen membranes in the nose as well as the bronchial smooth muscles in the lungs, allowing for more oxygen to enter the respiratory system, loosens mucus, and reduces inflammation of lung tissues.

Here’s a list of foods and ingredients that also help treat symptoms of asthma:

• Garlic

• Turmeric

• Honey

• Ginger

• Omega-3 fatty acids found in supplements or fatty fish

• Coneflower (Echinacea)

• Licorice Root

• Vitamin D-rich foods, such as fatty fish, eggs, as well as fortified cow milk, soy milk, wheat milk, cashew milk, and almond milk

• Beta carotene-rich vegetables, such as carrots, sweet potatoes, kale, spinach, squash, bell peppers, and leafy greens

• Magnesium-rich foods, such as avocado, cocoa powder, chickpeas and other beans, nuts and seeds, bananas, spinach, legumes, and tofu

8. Mint Helps with Weight Loss

Mint is useful for weight loss because it’s able to more efficiently process foods into energy, this is done by intensely stimulating digestive enzymes in the stomach and colon. This process increases nutrient absorption and metabolism.

Additionally, mint is very low in calories and is low on the glycemic index which makes it a great herb for gradually losing weight.

9. Relieves Migraines and Headaches

Mint is a powerful adaptogenic herb that’s been scientifically proven to cure headaches and migraines. About 45% of m peppermint and mint leaves are made up of menthol.

Menthol can numb the area it comes in contact with and restricts nerve signals by binding to kappa opioid receptors, also slightly restricting blood flow and reduces inflammation.

When menthol gets metabolized and enters the bloodstream, it’s able to pass the blood-brain barrier which allows these health benefits to beneficially affect the brain.

Reducing inflammation and slightly reducing blood flow to the brain reduces the intensity of the following types of migraines and tensions:

• Migraines with Aura

• Migraines without Aura (Common Migraine)

• Hemiplegic Migraine

• Retinal Migraine

• Ice Pick Headaches

• Cluster Headaches

• Cervicogenic headache

• Sinus tension

• Nausea

This type of herb is known for supporting the body's ability to accommodate emotional and physical stresses. Peppermint tea, green tea, mint tea, and chamomile tea all help with reducing stress.

Most of these teas have little to no caffeine in them, which reduces anxiety. Peppermint and chamomile are both powerful muscle relaxants, due to them containing around 36 flavonoids each.

10. Gets Rid of Bad Breath

Peppermint and spearmint flavored gums are known for eliminating bad breath. This is due to the menthol and antibacterial properties of mint. Chewing parsley leaves can get the same results.

The most common reason for bad breath is due to poor oral hygiene and dry mouths from not drinking enough water. Mint’s essential oils fight off the bad breath causing bacteria on the surface of your tongue, teeth, and gums.

Many gums containing menthol will mask your bad breath as well as coats your mouth with menthol and sometimes chlorophyll.

There are other alternatives to gum, chewing mint leaves or drinking peppermint and mint tea can both help get rid of bad breath and eliminate bacteria in the mouth.

Although mint has many health benefits coming from its essential oils and healthy flavonoids, there are still many side effects to using mint.

Most of the side effects come from its plant-based compounds, flavonoids, and terpenoids such as menthol, menthone, menthyl acetate, eriocitrin, hesperidin, kaempferol 7-O-rutinoside, limonene, pulegone, caryophyllene, and pinene.

The majority of these active plant-based compounds are used in natural pesticides, herbicides, and insecticides. There have been no reported life-threatening side effects of mint.

Mint has many mild side effects, causing allergic reactions or irritation from using the herb. The mild side effects of mint include:

• Heartburn

• Dry mouth

• Nausea and vomiting

• Diarrhea

• Rashes, itchiness, and swelling

1. Reduces Breast Milk Supply

Mint leaves, peppermint, and spearmint all contribute to the reduction of breastmilk for breastfeeding mothers.

As menthol enters the bloodstream it restricts blood flow and nerve responses to multiple areas, including the female breasts.

Restricting blood flow and nerve responses to the breasts cause the production of milk to slow down and in some cases halt. This makes the existing breastmilk supply dry out quicker than usual.

When breastfeeding, avoid taking any mint supplements or teas for optimal production. This is even more relevant to women who already struggle with producing breastmilk.

2. Possible Allergic Reactions On The Skin

If you’re unaware of your allergies, you should get tested at your doctor’s office or medical professional as mint may cause allergic reactions inside the mouth, on the lips, and skin.

Many people have sensitive skin, peppermint and mint essential oils could trigger additional issues such as rashes, redness, as well as blistering of dry and sensitive skin.

You may also experience mouth tingling or itching, swollen lips, tongue, and throat, as well as abdominal pains. If you begin to develop hives and/or find it difficult to breathe seek emergency medical help as soon as possible.

3. Negatively Interacts with Certain Medications

Mint, peppermint, and spearmint can all have negative interactions with various drugs. If taking any prescription medications it’s best to consult your medical professional with any changes you make to your diet.

Here’s the full list of medications and supplements that have additional side effects when including mint into your diet:

• Iron supplements

• Cyclosporine: Natural immunosuppressant for preventing organ rejection

• Stomach acid blockers (Histamine-2 (H2) blockers): Cimetidine (Tagamet), Ranitidine (Zantac), Nizatidine (Axid), and Famotidine (Pepcid)

• Antibiotics and antifungal medicine

• Antiseizure medication: Acetazolamide, Carbamazepine, and Tegretol

• Heart Medications: Acebutolol (Sectral), Atenolol (Tenormin), and Betaxolol (Kerlone)

• High blood pressure medications: Diuretics, Beta-blockers, ACE inhibitors, Angiotensin II receptor blockers, and Calcium channel blockers

Mint is a healthy herb that can be added to almost any type kind of food or drink. Mostly used for relieving symptoms and issues in the digestive system.

Most of mint’s health benefits come from menthol which is used to suppress nervous system signals, reducing sensation, induce numbness, reducing inflammation, and improving digestion.

Additionally, healthy plant-based compounds found in mint herbs include flavonoids, flavanols, flavonols, and phenolic compounds all contribute to increasing the strength of your immune system, its antibacterial, antifungal, and antiviral properties.

Here’s the full list of the health benefits of mint:

1. Relieves Symptoms of Irritable Bowel Syndrome (IBS)

2. Relieves Indigestion

3. May Improve Brain Function

4. Reduces Morning Nausea

5. Treats Cold Symptoms

6. Reduces Breastfeeding Pains

7. Reduces Symptoms of Asthma

8. Mint Helps with Weight Loss

9. Relieves Migraines and Headaches

10. Gets Rid of Bad Breath

Here’s the full list of side effects of mint:

1. Reduces Breast Milk Supply

2. Possible Allergic Reactions On The Skin

3. Negatively Interacts with Certain Medications

If you have suffered or are currently suffering from heart-related issues, seizures, acid reflux, and high blood pressure you should consult your medical professional before adding mint or making any changes to your diet.

Search Through Our Site