Peppermint Leaf: How to Brew, Benefits, and a Calming Tea Recipe
Last updated: August 21, 2025
If you enjoy a cool, refreshing cup that clears the senses, peppermint leaf is a simple place to start. Below you will find how to brew it well, what the science suggests, and a calming recipe that blends peppermint with chamomile and lavender.
Why people reach for peppermint
Peppermint (Mentha × piperita) is known for a crisp aroma and a cooling finish. Many tea drinkers reach for it after meals because menthol can relax smooth muscle in the digestive tract, which may ease cramping and gas. Evidence is strongest for enteric-coated peppermint oil in irritable bowel syndrome, where trials show short-term relief of global IBS symptoms and abdominal pain. Tea is gentler and less studied, but many people enjoy it for comfort and ease of use.
How peppermint may support digestion
- Comfort after meals: Menthol’s relaxing action on GI smooth muscle may reduce the sensation of spasms.
- Aromatics for clarity: The volatile oils contribute a bright sensory lift that many people use to reset focus.
When a gentler mint might be better
If you are sensitive to strong mint or have reflux, spearmint is a milder option. People with GERD sometimes report that peppermint worsens heartburn. Start small and see how you respond. For broader digestive support ideas, explore our Herbs for Optimal Digestive Health collection.
Brew basics (hot and cold)
Standard cup ratio
- 1–2 teaspoons dried peppermint (about 1.5–2 g) per 8 oz hot water
- Water temp: just off a boil, about 200 °F
- Steep: 5–7 minutes, then strain
Cold-brew method
- 1 tablespoon dried peppermint per 12 oz cold water
- Refrigerate 6–12 hours, strain, and serve over ice
New to blending? Get ratio tips and flavor frameworks in Creating Your Own Herbal Teas.
Twilight Symphony Peppermint Tea (calming blend)
A gentle evening blend that adds chamomile and lavender, with a whisper of rosemary for a woody edge.
Ingredients
- 2 teaspoons dried peppermint leaf
- 1 teaspoon dried chamomile flowers
- 1 teaspoon dried lavender buds
- Pinch dried rosemary
- 8 oz (240 mL) hot water
- Honey or agave, optional
- Lemon slice, optional
Step-by-step
- Combine herbs in an infuser or teapot.
- Pour 8 oz hot water (about 200 °F).
- Steep 5–7 minutes.
- Strain, sweeten if desired, and garnish with lemon.
Why this blend works
- Peppermint contributes a cooling, clean profile that many find soothing after meals.
- Chamomile is traditionally used for relaxation. Findings are mixed overall, but some trials suggest improved sleep quality in specific groups.
- Lavender adds gentle aromatics. Oral lavender extracts have evidence for easing mild anxiety in certain studies.
- Rosemary offers a resinous note. Use a pinch; concentrated forms may interact with medicines.
Tips, storage, and pairing ideas
- For a brisker cup, extend the steep by 1–2 minutes.
- For a rounder cup, add ½ teaspoon spearmint.
- Store dried herbs in airtight containers away from light and heat. Best within 12–18 months.
- Curious how peppermint compares with other tummy-soothers? See Peppermint vs. Ginger for Digestion.
Considerations and safety
- Some people experience heartburn or reflux with peppermint. If that is you, brew weaker or choose a different herb.
- If pregnant, nursing, on medication, or managing medical conditions, discuss herbal tea use with your clinician, especially concentrated forms.
- Allergies are possible with any plant. Start small with new blends.
FAQs
How much peppermint leaf per cup?
Use 1–2 teaspoons (about 1.5–2 g) dried peppermint per 8 oz hot water. Adjust to taste.
How long should I steep peppermint tea?
Steep 5–7 minutes at just off boil (about 200 °F). Longer steeps extract a stronger, cooler finish.
Can I cold-brew peppermint tea?
Yes. Use 1 tablespoon per 12 oz cold water. Refrigerate 6–12 hours, then strain.
Does peppermint tea help with digestion or bloating?
Peppermint’s menthol can relax GI smooth muscle, which may ease cramping and gas. Evidence is stronger for enteric-coated peppermint oil in IBS than for tea.
Can peppermint trigger heartburn or bother GERD?
Some people report reflux or heartburn with peppermint. If you have GERD, start small or choose a gentler herb.
Is peppermint tea safe in pregnancy or while breastfeeding?
Small culinary amounts are generally considered acceptable, but data are limited. Discuss with your clinician if pregnant or nursing.
Peppermint vs spearmint: which is gentler?
Spearmint is typically milder. People sensitive to peppermint’s cooling bite sometimes prefer spearmint.
How should I store dried peppermint?
Keep in an airtight container away from heat, light, and humidity. Best within 12–18 months.
Educational purposes only. Not medical advice.
