When you think of peppermint, things like candy canes come to mind, especially at this time of year. However, the herb — a cross between spearmint and watermint — is more than a sweet, refreshing treat. 

Individuals have been turning to peppermint for its health benefits for thousands of years. Ancient findings from Egypt, Greece, and Rome, for example, all reference how peppermint was used for conditions like digestive issues.

Peppermint oil and peppermint leaf has “a long history of use for treating digestive disorders and can be helpful for nausea, reducing bloating or treating cold sores,” said Dr. Teresa Lovins, who practices family medicine.

Peppermint enhances health in various ways. Here is how:

Eases stomach pain and digestion

Overindulging in drinks and food can cause stomach issues like bloating, gas, and indigestion. But peppermint can help. According to Mount Sinai, the main ingredients in the herb—methyl salicylate and menthol—have antispasmodic properties, which can help calm the gastrointestinal tract.

A review of 14 clinical trials showed that peppermint reduced the length, severity, and frequency of stomach pain in children who have an upset stomach. 

Peppermint oil might also ease vomiting and nausea. In one study conducted on cancer patients undergoing chemotherapy, participants were each given one drop of peppermint oil on the spot between their nose and upper lip three times daily for five days after chemotherapy was administered. The study discovered that peppermint significantly reduced the frequency and severity of vomiting and nausea.

A review suggests that taking peppermint oil for two weeks may provide relief for those with irritable bowel syndrome (IBS). Another study showed that oil reduced IBS symptoms by 40% when participants consumed it for four weeks.

Reduces symptoms of a cold

When sore throat and stuffiness strike, you might want to try peppermint oil. “Menthol, the active ingredient in peppermint oil, may help reduce cold symptoms by working as a decongestant and expectorant,” Lovins says.

A hot cup of peppermint tea can also help clear sinuses because of its anti-inflammatory properties, allowing you to breathe more easily.

Relieves headaches

Lovins says applying peppermint oil to your temple and forehead can help with headaches. Menthol provides a cooling sensation and increases blood flow, which may reduce pain.

A small study backs that up: When peppermint oils were applied to the temples and forehead, they provided substantial pain relief and alleviated nausea brought on by migraines. A 2019 study discovered that intranasal drops of peppermint oil reduced the frequency and intensity of migraine attacks and relieved the pain of the majority of the study participants pain was relieved.

Soothes itchiness

Peppermint’s cooling effects have been shown to help soothe some rashes and itchiness. For example, a study discovered peppermint oil with petrolatum eased participants’ itchiness. According to Mount Sinai, the herb can also help with skin irritation from poison ivy, poison oak, and hives. 

“But be careful,” notes Lovins, “as some people can actually develop rashes from peppermint oils.”

Ways to utilize peppermint

There are numerous ways to use peppermint. You can add it to an essential oil diffuser to help with a stuffed-up nose or headache or drop some peppermint oil into a warm bath.

You can also make peppermint tea to soothe an upset stomach. Dietitian Erin Palinski-Wade suggests soaking fresh peppermint leaves in hot water for five to ten minutes, adding a drop of honey for sweetness. For a refreshing smoothie, add a handful of peppermint leaves to your favorite concoction and blend together.

Add the herb to numerous different dishes. “Peppermint extract can also be added into desserts such as homemade ice cream or chocolate avocado pudding for a nutritious sweet treat,” said Palinski-Wade. “Fruit salads also pair nicely with chopped peppermint leaves and can make for a refreshing side dish or snack.”

If cooking is not your thing, enjoy some festive peppermint bark, candy canes, or candies (or make your own).

Potential side effects and other caveats

Although peppermint has numerous health benefits and adds a fresh, minty flavor to recipes, it does come with some downsides. Per the National Center for Complementary and Integrative Health, it is crucial to keep the following:

• Peppermint oil shouldn’t be used on young children or infants. Pregnant and breastfeeding women should avoid peppermint oil because additional research is necessary to understand its safety in that population. 
• Applying peppermint oil to the skin can cause irritation and skin rashes in some people, so it is best to do a patch test first.
• Possible side effects of peppermint oil taken orally include nausea, dry mouth, heartburn, and nausea. In rare cases, the oil can cause allergic reactions.
• Capsules of peppermint oil typically have a protective coating to decrease the risk of heartburn. However, the coating can break down rapidly if they’re taken along with antacids.

If you have any doubt about whether peppermint — in any form — is a good choice for you, consult your doctor. “There’s no magic herb or supplement that can help with everything…so I always encourage patients to have a conversation with me about any supplement or herb they’re considering adding to their diet as it may worsen other symptoms or interfere with medications that they are taking,” Lovins says.