Mint

Mints are ideal as a tea to help a wide range of digestive disorders including heartburn, dyspepsia, cramping, distension, colic, flatulence, nausea and vomiting (1). The tea can provide an almost immediate relief, and in these cases the strength of the tea can be increased to two or more tea bags per cup and infused for at least 15 minutes. Other herbs can also be included alongside mint to help settle digestive issues, including chamomile (Matricaria chamomila), fennel (Foeniculum vulgare), lemon balm (Melissa officinalis) or ginger (Zingiber officinale).

The benefits of peppermint oil in the treatment of irritable bowel syndrome (IBS) are well-supported by clinical trials (2).  It may also have stronger effects in relieving dyspepsia, nausea, as well as gallbladder and bile duct pain. In this case, either use proprietary or prescription peppermint oil capsules, or add the oil to peppermint tea incrementally from 3 to 8 drops. Peppermint oil must never be swallowed neat and should be used cautiously with inflammatory diseases of the digestive system or gallstones.

Due to the menthol content, mint tea can also be used to relieve symptoms of coughs and colds. This can be both drunk and used as a steam inhalation to clear the airways. A small drop of peppermint oil can also be added to the steam inhalation to increase the decongestant effects (1,3).

Mints are known to uplift mood and clear the mind, as they are relaxing and help to relieve tension (1,3). There is evidence that peppermint can reduce palpitations or other cardiac symptoms of anxiety (4).

Peppermint oil applied to the skin may relieve neuralgia, pruritus and headaches and has been shown to heal cracked nipples during breastfeeding (5,6).

The mint family all have high levels of essential oil containing menthol, which combined with the constituent menthone, gives the plant its distinctive scent and taste.

It is also the component responsible for mints’ medicinal activity. Menthol acts as an analgesic, working by cooling and alleviating muscle, circulatory and other pains, also separately relieving the strain and tension that may contribute to pain and headaches (7).

In the digestive tract, menthol will reduce the contractile responses of the digestive muscles, certainly by stimulating cold receptors in the stomach and possibly by inhibition of calcium influx into the smooth muscle of the gut wall (8). This helps to relieve heartburn, digestive cramping and colic. Menthol has been seen to enhance parasympathetic dominance, helping to lower heart rate and instances of anxiety and palpitations (9). Menthol can also activate GABA receptors, contributing to its calming effect on the nervous system (10). 

Mint is sometimes described as having a warming and pungent effect in some traditions. However, when taken in high doses it has a diaphoretic effect, increasing perspiration by providing warmth. By increasing the production of sweat, it can reduce fevers and help to cool the body down. 

Menthol is a volatile aromatic and when inhaled acts as a powerful decongestant helping to clear phlegm from the airways (11).

Mints have been traditionally used in the relief of digestive disorders, and to balance the effects of stronger remedies, especially stimulating laxatives. Their beneficial actions on the digestive system extend to the use of the tea for nausea, as well as morning and travel sickness. Members of the mint family have traditionally been used as diaphoretics and to help bring down a fever.

Mints have often been used to clear nasal passages, to relieve coughing in bronchial conditions and pneumonia, and for the temporary relief of sore throats due to the menthol constituent. They have also been seen to promote digestive, kidney and liver functions. Women have used mint teas to relieve painful periods.  Externally, peppermint oil has been used to relieve pain and itching, and as a mouthwash.  Bruised fresh mint and peppermint oil have been applied to relieve  headaches.  They have a reputation for being mildly sedative, and were used in combination with other herbs to relieve nervous upsets.  They also have a long history as flavouring agents for teas, medicines, food and drink (12).

Digestive system

The most useful role of peppermint is as a tea in the treatment of various digestive upsets. Individuals with dyspeptic, flatulent or colicky symptoms have a 50% chance of being relieved by peppermint tea, and the remaining 50% will not find this same relief.  It is a simple first step for anyone to find out in which category they fall: if there is any relief at all from taking a cup of simple tea then it is worth making it stronger, by steeping the teabag for 15 minutes and possibly using two per cup. If there is no relief, an alternative warming remedy like fennel or ginger instead.

If peppermint is found to be effective, then chamomile can also be a consideration as well as the inclusion of stronger cooling bitter herbs such as dandelion (Taraxacum officinale), artichoke (Cynara scolymus), gentian (Gentiana lutea) or wormwood (Artemisia absinthium). Practitioners may use the oil, particularly in enteric-coated capsules, for bowel irritability and as an ingredient in liniments or other topical applications. For steam inhalations, gentler oils such as pine (Pinus) or aniseed (Pimpinella anisum) can be considered. 

Indicated in heartburn, nervous digestion, flatulence, bloating, IBS, ulcers, nausea and anorexia. The tea can relieve gastritis and enteritis. The aromatic essential oils can help to alleviate morning sickness, vomiting and spasms in the gastrointestinal tract. The oil may relieve gallbladder pain, though should be used with caution with gallstones (13)..

Immune system

Commonly used as a hot tea to influence diaphoresis (sweating) in colds and flu. Especially when also inhaled it can help unblock airway congestion and is indicated where the lungs are congested with catarrh and constricted by spasms, wheezing or asthma (1,13).

Nervous system

Mint teas may relieve mental and emotional tension and especially cardiac effects of anxiety including high heart rate and palpitations due to its anxiolytic and antidepressant actions (9). The active compounds in peppermint modulate neurotransmitters including GABAergic and nicotinic receptors and therefore support cognitive function and reduce mental fatigue. It can also be used to clear brain fog and support memory and attention span (1,11). 

Reproductive system

Indicated in menstrual congestion, dysmenorrhoea  and amenorrhoea due to its ability to relax the smooth muscle in the uterus (1,14). . There is some evidence to point to the use of the tea in polycystic ovarian syndrome (PCOS) and other hormonal problems as a result of its anti-androgenic effect (15).

Skin

When applied topically, peppermint oil can cool and soothe inflamed skin, relieve hot flushes and pruritus (6). It has also been effective in soothing cracked nipples in breastfeeding mothers (5).

A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.)

A review found peppermint tea to be effective in relieving symptoms of IBS. Several clinical trials also showed peppermint oil capsules in dosages of 0.2 ml three times daily to be effective in treating symptoms of IBS. In vitro studies also suggest potent antimicrobial, antiviral and antioxidant properties of peppermint (16). 

Systematic review: herbal medicinal products for non-ulcer dyspepsia

Four randomised controlled trials were included to evaluate the effect of peppermint in the treatment of dyspepsia. Peppermint was administered in capsule form for a duration of between 1–8 weeks. All the studies found a reduction in symptoms of dyspepsia and 60–90% of patients reported improvements in symptoms including bloating, abdominal pain and discomfort compared with placebo (17). 

Peppermint oil reduces gastric spasm during upper endoscopy: a randomized, double-blind, double-dummy controlled trial

This randomised, double blind controlled trial compared the antispasmodic effects of peppermint oil and hyoscine-N-butylbromide during GI endoscopy in 100 patients. The solution was administered intramuscularly and intraluminally and the percentage change in diameter between the maximal and minimal pyloric rings was examined. Results showed the opening ration was higher in the peppermint oil group over the hyoscine-N-butylbromide group. There were no significant side effects with the peppermint group, suggesting positive outcome for peppermint’s antispasmodic action (18). 

Gastric cooling and menthol cause an increase in cardiac parasympathetic efferent activity in healthy adult human volunteers

A drink of ispaghula combined with peppermint capsules was administered to nine healthy volunteers. The participants had their ECG, respiration and blood pressure monitored five minutes before the drink and 115 minutes post ingestion. The combination of ispaghula and peppermint caused a cooling effect which resulted in a drop in heart rate and increased parasympathetic activity (9).

Volatile terpenes and brain function: Investigation of the cognitive and mood effects of Mentha × piperita L. essential oil with in vitro properties relevant to central nervous system function

A double blind, placebo crossover study investigated the effects of organic spearmint and peppermint essential oils on neurotransmitter receptor binding. Twenty four participants were given 50 µL and 100 µL doses of peppermint essential oil or a placebo, encapsulated in soft gels. Cognition and mood assessments in the form of rapid visual information processing (RVIP) and serial 3s subtraction task to assess fatigue were performed at baseline, one hour, three hours and six hours post ingestion. Results showed peppermint oil improved RVIP performance at 100 µL, and both doses reduced mental fatigue. These results are attributed to its cholinergic inhibitory, calcium regulatory and GABA/ nicotinic receptor binding properties (19).

Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism

This observational study explored the effect of spearmint on 21 female patients (12 with PCOS) with hirsutism. Participants consumed one cup of spearmint tea twice a day for five days during the follicular phase of the menstrual cycle. Free testosterone levels were measured before and after, and they were found to have decreased after treatment, as well as an increase in LH, FS and oestradiol levels (15). 

After-dinner mints started out as simple home remedies to relieve indigestion: they can still be used for this purpose!

Mint is traditionally native to Europe and China, but has now been widely naturalised to other temperature regions of the globe. It prefers a damp, moist soil and grows wild throughout the UK as well as being a common garden herb (26).

Mint is widely cultivated for its use in medicine, and although none of the species are threatened, farming methods pose a risk to soil health and biodiversity which is currently being addressed with more sustainable and regenerative methods (27). Mint grows in the wild in many places in Europe with no major threats (28). 

Habitat loss and over-harvesting from the wild are two of the biggest threats faced by medicinal plant species. There are an increasing number of well-known herbal medicines at risk of extinction. We must, therefore, ensure that we source our medicines with sustainability in mind.

The herb supplement industry is growing at a rapid rate and until recent years a vast majority of medicinal plant produce in global trade was of unknown origin. There are some very real and urgent issues surrounding sustainability in the herb industry. These include environmental factors that affect the medicinal viability of herbs, the safety of the habitats that they are taken from, as well as the welfare of workers in the trade.

The botanical supply chain efforts for improved visibility (transparency and traceability) into verifiably sustainable production sites around the world is now certificated through the emergence of credible international voluntary sustainability standards (VSS). 

Read our article on Herbal quality & safety: What to know before you buy and Sustainable sourcing of herbs to learn more about what to look for and questions to ask suppliers about sustainability.

Herbal medicines are often very safe to take; however, their safety and efficacy can be jeopardised by quality issues. So, it is important to buy herbal medicines from a reputable supplier, from sources known to test their herbs to ensure there is no contamination, adulteration or substitution with incorrect plant matter, as well as ensuring that recognised marker compounds are at appropriate levels in the herbs.

Some important quality assurances to look for are certified organic labelling, the correct scientific/botanical name, and the availability of information from the supplier about ingredient origins. A supplier should be able to tell you where the herbs have come from, what contaminants are not in the herb, and what the primary compounds are.

Mint is a perennial plant that is highly resilient and easy to grow. It can be grown in full sunshine or partial shade in any soil type although it prefers loamy and sandy soils. It is best to grow mint in a container due to its ability to spread widely to its surroundings.

Plants can be propagated from seed in autumn or spring. They can also be propagated from cuttings or by dividing the stems.

Sow indoors in pots or trays in late winter or early spring. To sow in late spring or early summer use the cold stratification method by keeping the seeds refrigerated for a few weeks. Keep the compost moist as germination can take several weeks.

Once the plants are big enough to handle they can be transferred into small pots or planted out in the summer. Mint will flower in the second year.

It prefers a damp soil, but waterlogging should be avoided. Generally speaking it is a resilient plant that will be fine in most UK gardens and only needs watering a few times a week. Ensure that the roots do not dry out during spells of hot weather (29).

Majestic Mint tea

When you make this lovely mint tea, the first thing you can feel is the immediate cooling effect of the menthol in the mouth. Then other sensations come through: there are more aromatic, almost pungent flavours as the other volatile oils work through to the palate. As the last sensation you will probably pick up the dryness of the astringent tannins.

Ingredients

As many types of fresh mint as you can find (try peppermint, spearmint, horsemint and fieldmint) 10–20 g, about two handfuls

This will serve 2–3 cups of minty tea.

Method

• Put all of the ingredients in a pot.
• Add 500 ml/18fl oz of freshly boiled filtered water.
• Leave to steep for 5–10 minutes, then strain.
• Some people like a little sweetener with the mint – honey works a treat.

Let me glow tea

This delicious recipe is a healing blend of chlorophyll-rich herbs that purify the blood, soothe the liver and cleanse the skin, helping you glow from the inside out. Good for anyone with pimples, acne or other skin blemishes.

Ingredients

• Nettle leaf 3 g
• Fennel seed 2 g
• Peppermint leaf 2 g
• Dandelion root 2 g
• Burdock root 2 g
• Red clover 2 g
• Turmeric root powder 1 g
• Licorice root 1 g
• Lemon juice a twist per cup

This will serve two cups of beautifying tea.

Method

• Put all of the ingredients in a pot (except the lemon). Add 500 ml (18fl oz) freshly boiled filtered water.
• Leave to steep for 10–15 minutes, then strain and add the lemon.

These recipes are from the book Cleanse, Nurture, Restore by Sebastian Pole

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