Plants & Health · October 28, 2026

Peppermint: benefits, dosage and precautions

Feuilles de menthe poivrée (Mentha × piperita)

Peppermint is one of the most widely used medicinal plants in the world for soothing digestive complaints. Born of a natural cross between water mint and spearmint, it differs from the mint used in Moroccan tea by its much higher menthol content, which gives it its characteristic fresh, sharp taste. In Morocco, it can be found at the herbalist’s as dried leaves, as well as in pharmacies as an essential oil or in capsules. Here is what we know about its benefits, dosage and precautions for use.

What is peppermint?

Peppermint, botanical name Mentha × piperita, is a perennial plant in the Lamiaceae family. It is a sterile hybrid resulting from a spontaneous cross between water mint (Mentha aquatica) and spearmint (Mentha spicata). It can be recognised by its square stems, often tinged with purple, its dark green serrated leaves and its minty scent, which is noticeably stronger than that of the mint used in tea.

The leaves, fresh or dried, are the part used in herbal medicine. They are used to prepare infusions, and also distilled to extract a highly concentrated essential oil. The European Medicines Agency (EMA) has published a monograph on peppermint leaf and on its essential oil, making it one of the best-documented medicinal plants.

Composition and active compounds

Peppermint’s richness lies above all in its essential oil, whose composition explains most of its effects:

Menthol: the main component, which can make up as much as about 50% of the essential oil. It provides the cooling sensation and acts on the smooth muscles of the digestive tract.
Menthone: the second most abundant compound, which contributes to the digestive action.
Menthyl acetate: responsible for the sweet, fruity note of the aroma.
1,8-cineole: also found in eucalyptus, it contributes to the feeling of clear airways.
Flavonoids and rosmarinic acid: present in the leaf, they provide antioxidant activity.
Tannins: they account for the slight astringency of the infusion.

One important distinction should be kept in mind: the leaf as an infusion and the essential oil are not interchangeable. The infusion provides a low, diffuse dose of active compounds, whereas the essential oil is a concentrate whose use follows strict rules.

The benefits of peppermint

Relieving bloating and digestive spasms

This is the best-established use. Menthol has an antispasmodic action on the smooth muscles of the digestive tract: it helps them relax and so helps ease abdominal cramps, spasms and the feeling of a bloated stomach. The EMA classifies this use of peppermint essential oil as “well-established medicinal use” for relieving flatulence and abdominal pain.

Supporting people with irritable bowel syndrome

Irritable bowel syndrome (IBS) is the most studied indication. A pooled analysis of sixteen trials involving more than 600 patients showed that taking enteric-coated peppermint essential oil capsules dosed at 180–200 mg reduced abdominal pain and other symptoms, with an effect described as modest but statistically significant. The EMA restricts this use to adults and children over eight years of age.

Easing tension headaches

Applying diluted essential oil locally to the temples and the back of the neck is one of the traditional uses recognised by the EMA for tension headaches. The cooling, slightly numbing effect of menthol on the skin explains the relief people feel. It is not a treatment for migraine, and the oil must never come near the eyes.

Clearing the airways

When inhaled, peppermint gives a distinct feeling of a clear nose. Menthol stimulates the cold receptors in the nasal lining: breathing feels fuller, even though the actual width of the airways changes little. This traditional use remains popular among adults during colds.

Reducing nausea and freshening breath

A warm peppermint infusion is traditionally used for mild nausea and sluggish digestion after a heavy meal. Its antiseptic effect on oral flora and its powerful aroma also explain why menthol is found in most toothpastes and mouthwashes.

Antioxidant and antimicrobial potential

The flavonoids and rosmarinic acid in the leaf show antioxidant activity in laboratory tests, and the essential oil shows antibacterial and antifungal action in vitro. These results are interesting but do not, to date, allow any conclusion about a therapeutic effect in humans.

How to use it and dosage

As an infusion

The simplest and safest form. Allow 3 to 6 g of dried leaves per day, or about one tablespoon per 150 ml of simmering water, steeped for around ten minutes with a lid on to limit evaporation of the aromatic compounds. Two to three cups a day, preferably after meals, is common practice for adults.

As enteric-coated capsules

This is the form used in studies on irritable bowel syndrome: 180 to 200 mg of essential oil per capsule, two to three times a day, in short courses. The enteric coating is essential: it prevents the oil from being released in the stomach and allows it to reach the intestine. This form should be used on the advice of a healthcare professional.

As pure essential oil

Peppermint essential oil is highly concentrated and should not be used casually. Taken orally, it should only be used for short periods and at no more than 3 drops a day, ideally on a neutral carrier and after professional advice. On the skin, it must always be diluted in a vegetable oil (1 to 2 drops in a teaspoon is enough), and should only be applied to small areas such as the temples or the back of the neck. In a diffuser, it should be used briefly and never around young children.

Precautions and contraindications

Although widely used, peppermint is not without risks. The following situations call for caution or avoidance:

Gastro-oesophageal reflux and hiatus hernia: menthol relaxes the lower oesophageal sphincter and may worsen acid reflux. This is the most common contraindication.
Gallbladder and liver disorders: gallstones, bile duct obstruction and severe liver disease are contraindications.
Children: according to the ANSM (French medicines agency), the essential oil is contraindicated in children under 7 because of the risk of laryngeal spasm linked to menthol. It must never be applied to an infant’s face or chest. The restriction of internal use to children over eight also applies to capsules.
Pregnancy and breastfeeding: therapeutic use is not recommended, particularly in the first trimester because of a possible stimulating effect on the uterus. The active compounds may also pass into breast milk.
History of seizures or epilepsy: the essential oil should be avoided.
Interactions: antacids and proton pump inhibitors can dissolve the coating of enteric-coated capsules too early; take them at least two hours apart.

The most commonly reported side effects remain mild: heartburn, a lingering minty taste, a burning sensation when passing stools and, more rarely, allergic skin reactions. If digestive symptoms persist, get worse or are accompanied by weight loss, see a doctor before turning to herbal remedies.

Frequently asked questions

What is the difference between peppermint and spearmint?

They are two distinct species. Spearmint, the mint used in Moroccan tea, is mild and contains very little menthol: its dominant compound is carvone. Peppermint, a hybrid of spearmint and water mint, is much richer in menthol, hence its sharp taste and more pronounced digestive action.

Can you drink peppermint every day?

One to three cups of infusion a day are generally well tolerated by healthy adults. It is still better to alternate with other plants and take regular breaks. Concentrated forms, on the other hand, are used in short courses rather than long term.

Does peppermint help you lose weight?

No. There is no solid evidence of a slimming effect. It can improve digestive comfort and reduce the feeling of bloating, which sometimes gives the impression of a flatter stomach, but this does not correspond to any loss of body fat.

Conclusion

Peppermint is one of the few plants whose digestive use is backed by real clinical data, particularly for irritable bowel syndrome. A leaf infusion remains the most accessible and best-tolerated way in; the essential oil, by contrast, demands rigour and strict adherence to doses. Used properly, peppermint is a valuable everyday ally for digestive comfort.