Peppermint vs Spearmint: Which Mint Should You Choose and When?
- Herbs around us
- Sep 22
- 6 min read
Updated: 19 hours ago
Mint is more than just a garnish on your dessert or the flavor in your toothpaste. Across the United States, people are drinking mint tea for its digestive benefits, using mint oil for aromatherapy, and even incorporating mint into their skincare products. However, when it comes to peppermint vs. spearmint, the differences extend beyond taste. Which one is right for you? Let’s start by answering the most common questions Americans ask about mint.
Top Questions Americans Ask About Mint
Which is better for IBS (Irritable Bowel Syndrome) and digestion?
Menthol, the main compound in peppermint, works by relaxing the smooth muscles of your digestive tract. This can help ease cramping, reduce gas, and support better bowel movements. A study in the British Journal of Clinical Pharmacology found that enteric-coated peppermint oil capsules significantly reduced IBS symptoms compared to a placebo. For individuals with sensitive digestion, spearmint is a gentler option. It contains less menthol, so it soothes without the strong cooling effect that can sometimes trigger reflux in sensitive individuals.
If you struggle with IBS or occasional digestive discomfort, peppermint might be your go-to. Studies cited note that peppermint’s high menthol content relaxes the smooth muscles of your intestines. This can help relieve spasms, reduce bloating, and ease abdominal pain for many IBS sufferers.
Spearmint, on the other hand, contains significantly less menthol. It is milder and gentler on the stomach, making it a good choice for people with sensitive digestion who find peppermint too strong. If you get occasional mild bloating or want a softer digestive aid, spearmint tea could be a better match.
Can spearmint help with hormonal issues like PCOS (Polycystic Ovary Syndrome) or acne?
Yes, research indicates spearmint may help lower androgen levels. In a 30-day clinical trial on women with PCOS, participants who drank spearmint tea twice daily saw a measurable reduction in free testosterone levels and an improvement in self-reported symptoms like acne. This is likely due to spearmint’s mild anti-androgenic properties, making it a natural option for those seeking hormonal balance.
While peppermint shines in digestion, spearmint might be the hero for hormonal balance. The science is still emerging, but many herbal wellness advocates in the U.S. report that drinking 2 cups of spearmint tea daily has made a noticeable difference in their skin clarity and menstrual regularity.
Are there any side effects or allergies?
Peppermint, while generally safe, can cause heartburn in people with acid reflux (GERD: Gastroesophageal Reflux Disease) because it relaxes the lower esophageal sphincter. Allergic reactions are rare but possible in those sensitive to the mint family (Lamiaceae). Spearmint is gentler, but excessive consumption can still cause mild digestive upset. A safe starting point is 1–2 cups of mint tea per day, adjusting based on tolerance.
Both peppermint and spearmint are generally safe for most people, but they are not entirely risk-free.
Peppermint: In some individuals, the high menthol content can trigger heartburn, acid reflux, or mild allergic reactions. If you have GERD, you may want to avoid concentrated peppermint tea or oil.
Spearmint: Considered milder, but in large amounts, it can still cause digestive upset or allergic reactions in sensitive individuals.
If you are new to mint tea, start small, perhaps one cup per day, and watch how your body responds.
Everyday Wellness Scenarios — Pick Your Mint
Need a Morning Boost Without Caffeine?
The sharp menthol aroma in peppermint can do more than freshen your breath. It can help wake up your mind. Many Americans keep peppermint tea or oil at their desks as a natural pick-me-up during mid-morning slumps. Its invigorating scent may also improve focus and alertness without the jitters of coffee.
Start your day with a cup of peppermint tea steeped for 5–7 minutes. The strong menthol aroma can clear nasal passages and help you feel more alert. For an extra kick, add a slice of lemon or fresh ginger. The citrus brightens the flavor, while ginger brings its warming energy. If you prefer iced drinks, brew peppermint tea double-strength, chill it, and serve over ice for a refreshing summer wake-up.
Want a Calming Evening Tea?
When bedtime approaches, spearmint takes the lead. Its sweet, mild flavor profile makes it perfect for winding down after a long day. Paired with chamomile or lavender, spearmint tea can create a soothing ritual that signals to your body, “It is time to relax”.
Spearmint’s naturally sweet flavor pairs beautifully with chamomile, lavender, or lemon balm. Try making a “bedtime blend” by steeping 1 teaspoon dried spearmint leaves with 1 teaspoon chamomile flowers in hot water for 7–10 minutes. This creates a gentle, caffeine-free tea that can help you unwind without making you feel drowsy the next morning.
Looking for Clearer Skin & Hormonal Balance?
If you are targeting hormonal acne or looking for possible androgen-lowering effects, spearmint tea is the better choice. Many women with PCOS incorporate daily spearmint tea into their skincare routine, not by applying it topically, but by sipping it as part of a hormone-friendly diet.
If you are trying spearmint for skin or hormone support, consistency is key. Most studies use 2 cups daily for at least a month before visible results appear. Brew spearmint tea fresh and avoid adding sugar, as excess sugar may worsen hormonal acne. Pair your tea habit with a nutrient-rich diet for the best overall effect on skin health.
Quick Comparison Table
Wellness Question | Peppermint | Spearmint |
IBS / digestion | Potent, ideal for IBS relief | Gentle, good for mild bloating |
Hormone / PCOS support | — | May help reduce androgen |
Morning energy boost | Strong effect | Light effect |
Evening relaxation | Too stimulating for bedtime | Perfect for night |
Side effects | Possible heartburn/allergy | Rare, milder |
Safety Tips Before You Sip
Pregnant or breastfeeding? Always check with your healthcare provider before adding concentrated mint products to your routine.
Peppermint extract vs. oil: they are not the same. Essential oils are highly concentrated and should always be diluted before topical use.
Buy from trusted brands that use third-party lab testing. Since supplements and herbal teas are not tightly regulated by the FDA, quality checks are essential for safety.
How to Store Mint Tea & Oils
Keep dried mint tea leaves in an airtight container away from direct sunlight to preserve essential oils and flavor. For fresh mint, wrap in a damp paper towel and store in the refrigerator for up to a week. Essential oils should be stored in dark glass bottles at room temperature, tightly sealed.
Tea vs. Essential Oil
Mint tea offers a mild, food-safe dose of beneficial compounds, while essential oils are highly concentrated and must be diluted before skin application or aromatherapy use. Never ingest essential oils unless under the guidance of a qualified health professional.
Choosing Quality Products
Opt for organic or pesticide-free mint when possible, especially if you are drinking it daily. Third-party lab-tested teas and oils ensure you get a safe, uncontaminated product, since supplements are not tightly regulated by the FDA.
Frequently Asked Questions (FAQs)
What is the main difference between peppermint and spearmint?
Peppermint contains a high level of menthol, giving it a strong cooling effect and powerful digestive support, while spearmint has less menthol, offering a milder, sweeter flavor and gentle hormonal balance effects.
Is peppermint or spearmint better for IBS and digestion?
Studies show peppermint oil capsules significantly reduce IBS symptoms by relaxing intestinal muscles. Spearmint is gentler and better for people with sensitive stomachs or mild bloating.
Can spearmint really help with PCOS and acne?
Yes. Research indicates drinking spearmint tea twice daily for 30 days can lower androgen levels in women with PCOS, which may improve acne and menstrual regularity.
Does peppermint help with energy and focus?
Peppermint’s strong menthol aroma can boost alertness and focus, making it useful for a morning or mid-day energy lift without caffeine jitters.
Are there side effects of peppermint or spearmint?
Peppermint may cause heartburn in people with acid reflux (GERD). Spearmint is generally gentler, but drinking too much can still cause mild digestive upset.
Can pregnant or breastfeeding women use peppermint or spearmint?
Both should be used cautiously. Always consult a healthcare provider before adding concentrated peppermint or spearmint products during pregnancy or breastfeeding.
References
British Journal of Clinical Pharmacology (2008). Effects of enteric-coated peppermint oil capsules on IBS symptoms.
Verywell Health (2023). Benefits of peppermint for digestion and IBS relief.
Phytotherapy Research (2010). Anti-androgen effects of spearmint in women with PCOS.
International Journal of Neuroscience (2009). Peppermint aroma and cognitive performance.
