Mint Tea: Health Benefits, Nutrition Facts, and How to Prepare It

Written by WebMD Editorial Contributor, Deanna Altomara
Medically Reviewed by Shruthi N, MD on March 05, 2025
5 min read

Mint tea is a traditional drink enjoyed in many cultures. In Moroccan culture, the tea is made by steeping mint and green tea leaves and sugar, and is commonly served at all times of day.

In North America, early Native Americans made a tea from wild mint leaves to ease an upset stomach.

Ancient civilizations such as the Greeks and Egyptians used peppermint as medicine. Chewing peppermint leaves is a Persian folk remedy for toothaches. In India, herbal mixtures containing peppermint are used to treat indigestion, coughs, colds, and other ailments.

You can make mint tea with spearmint or peppermint leaves and can serve it hot or cold. The specific recipe you use can vary by taste and culture.

By itself, mint tea does not contain caffeine, but some mixed mint teas may contain caffeine from other ingredients.

Mint tea can contain both peppermint and spearmint leaves, which can be mixed in varying proportions, depending on what you prefer. Spearmint and peppermint have flavors that are very different from each other, and they both offer health benefits.

Spearmint contains a compound known as carvone, giving it a mild flavor that’s sweet and cool. Carvone is also found in caraway seeds and dill.

Peppermint, on the other hand, is loaded with menthol and menthone, giving it a sharp, spicy flavor.

There is some limited evidence that mint tea may help with some symptoms. Here are a few possible mint tea health benefits.

Mint tea for digestion

“Tea, in general, is very beneficial for numerous reasons, but mint tea in particular has been shown to help with digestion and some irritable bowel symptoms,” says Kathleen Zelman, MPH, RDN, LD, a registered dietitian nutritionist at No Nonsense Nutrition, LLC, in Marietta, GA. It does this by causing the muscles of the stomach to relax and by improving the flow of bile, helping food digest and pass through the stomach more quickly. This relieves pain and bloating. 

But peppermint can irritate the upper esophagus, so it should not be used if you have gastroesophageal reflux disease (GERD).

Cold and flu

Some people report that mint tea relieves cold and flu symptoms. The aroma of peppermint seems to help open nasal passages. Menthol has anti-inflammatory and antioxidant properties that may also help improve these symptoms.

Is mint tea good for high blood sugar?

There’s no evidence that mint tea helps with high blood sugar. But if you’re looking for a soothing alternative, chamomile tea can regulate blood sugar.

Mint leaves contain vitamin C, antioxidants, anti-inflammatories, and other vitamins and minerals. But the amount of these found in a cup of tea is very low, as many of them are removed when these leaves are prepared into a tea.

The menthol in peppermint can cause adverse side effects in large amounts. While it’s difficult to consume too much menthol by drinking peppermint tea, it’s not recommended for people with certain health conditions.

Before adding peppermint tea to your diet, talk to your doctor about these considerations:

Heartburn

Peppermint can help with digestion and stomach pain but can worsen acid reflux. If you have experienced indigestion due to gastroesophageal reflux disease (GERD), you should avoid peppermint.

Medication interactions

Peppermint may interact with certain medications. It should not be taken with cyclosporine, a drug taken by organ transplant patients. It may also reduce the effect of medications metabolized in the liver or drugs that reduce stomach acid.

Some studies show that peppermint may lower your blood sugar and blood pressure as well, so it’s not recommended for people taking medication for diabetes or blood pressure issues.

Kidney stones or gallstones

Peppermint may help promote good kidney function, but it’s not recommended for people who have kidney stones or gallstones.

Pregnancy concerns

Research has not found any harmful effects of peppermint tea on pregnant women. But this has not been well-studied, so speak to your doctor before drinking the herbal beverage while pregnant.

There are many commercially available mint teas, sold in tea bags or loose leaf, for you to choose from. These often contain a mix of peppermint, green tea, and spearmint. Green tea contains caffeine, so if you are avoiding caffeine, look for an herbal mint tea without green tea.

If you would like a stronger flavor and improved health benefits, you may wish to make your own tea using fresh ingredients. To make mint tea:

  • Boil two cups of water.
  • Remove from heat and add a handful of torn or chopped mint leaves.
  • Cover and steep for five minutes.
  • Strain and drink.

Experiment with different amounts of peppermint and spearmint leaves. You may find that you prefer one mix for a cooling and refreshing summer drink, and a completely different combination for a warm, comforting winter drink.

Whether served hot or cold, mint tea is a delicious and refreshing drink. It may help soothe an upset stomach, relieve a stuffy nose, and create an overall calming effect. However, it can cause acid reflux and doesn’t mix well with certain medications, so talk to your doctor before enjoying a cup.

Does mint tea help with weight loss?

Mint tea is sweet, soothing, and calorie-free, so it may help if you’re trying to eat less. But there’s no evidence it changes your metabolism.

Are there any side effects of drinking mint tea?

Mint can trigger acid reflux and doesn’t mix well with certain medications. If you take any medicines, ask your doctor if it’s okay for you to drink mint tea.

How do you prepare fresh mint tea?

The easiest way is to add a mint tea bag to hot water for a few minutes. But if you don’t have a tea bag, you can use freshly chopped mint leaves. Remember to strain the leaves out of the hot water before drinking.