Herbal Spotlight: Peppermint for the Gut, Skin, & Spirits

Today we’re delving into Peppermint (Mentha × piperita). With its refreshing aroma and menthol kick, it’s always been the coolest kid on the block.

Peppermint offers gentle remedies for our gut, skin, and senses. It can calm the belly, invigorate the skin, and uplift the senses—one refreshing breath at a time.

Let’s talk about it!

Peppermint for Overall Health

Peppermint’s power lies in its bioactive compounds, particularly menthol, menthone, and rosmarinic acid, which contribute to its cooling sensation, antimicrobial effects, and anti-inflammatory qualities. Menthol, the star compound, interacts with cold-sensitive receptors in the skin and nervous system, creating peppermint’s signature cooling effect while also helping to relax smooth muscles in the digestive tract. This is why it’s such a fantastic and gentle remedy for cramps and bloating.

Meanwhile, its antioxidant-rich profile—including flavonoids and phenolic acids—helps combat oxidative stress and inflammation, supporting overall wellness.

Nutritionally, peppermint provides small amounts of vitamin A, vitamin C, calcium, magnesium, and fibre, making fresh peppermint not only aromatic but also a subtle (and tasty) boost to a nutrient-rich diet.

Peppermint for an Upset Stomach

Peppermint is a classic go-to for tummy troubles. It helps relax the muscles of your gastrointestinal tract and improve bile flow, easing indigestion and bloating.

In fact, peppermint oil is known to soothe symptoms of Irritable Bowel Syndrome (IBS) – reducing abdominal pain, cramps, and gas​.

Simple but effective: A warm cup of peppermint tea is a time-tested remedy to calm nausea and digestive discomfort. The menthol in peppermint has a mild antispasmodic effect that can relieve cramps and help food pass more comfortably.

Easy Breezy Minty Tea

Steep 1 teaspoon of dried peppermint (or a few fresh leaves) in a cup of hot water for 5-10 minutes, inhale the minty steam, then sip slowly. Can also be poured over ice with or without a wedge of lemon & squeeze of honey.

Some people also find that gently inhaling peppermint (a whiff of essential oil or a cup of mint tea) helps ease nausea on the go.

If you have acid reflux, monitor how you feel – peppermint helps many, but for some it can relax the esophageal sphincter and cause heartburn​.

 

Skincare & Topical Uses

Peppermint can be a treat for your skin when used mindfully.

You’ll find it at the drugstore in many conventional balms for sore muscles and itchy skin — that icy-hot tingle is peppermint at work, reducing inflammation and discomfort.

Thanks to its menthol content, peppermint has cooling, anti-inflammatory properties that can soothe irritation, itchiness, and redness​.

Always dilute peppermint essential oil before applying to skin. It’s potent! Mix a few drops of peppermint oil into a tablespoon of a carrier oil like coconut, jojoba, or olive oil to avoid irritation​, and always patch test on a small area of your skin.

• Properly diluted, peppermint oil can help calm bug bites, acne bumps, or itchy rashes with its antimicrobial and cooling effects​. It also increases circulation slightly, which may give skin a revitalized glow.

Easy Peppermint Skin Remedies:

• Itch relief: Add 1 drop of peppermint oil to 1 teaspoon of aloe vera gel or carrier oil. Dab on bug bites or itchy spots for instant cooling and a reduced itch​.
• Sore muscle rub: Blend 2-3 drops of peppermint oil into a tablespoon of lotion and massage onto achy muscles.
• Foot soak: Mix 3 drops of peppermint oil into a basin of warm water (optionally with Epsom salts). Soak your feet to relieve soreness after a long day.

Aromatherapy & Mood

Just a few deep breaths of peppermint vapour can cut through mental fog and even improve memory and alertness— it refreshes the mind and invigorates the senses.

Peppermint’s aroma is often used to ease tension headaches and migraine symptoms. Menthol, which makes up about 40% of peppermint oil, has been shown to relax muscles and lessen headache pain when inhaled or applied topically​.

For a quick fix, you can dab a drop of diluted peppermint oil on your temples (avoiding eyes) or simply inhale from the bottle to feel tension relief. It’s a cool breeze for a stressed mind.

Feel free to experiment— peppermint pairs well with most essential oils. You can add a few drops on a diffuser necklace, a cotton ball, or in a room diffuser.

Always ensure good ventilation, and remember that a little peppermint oil goes a long way. Avoid using it around infants or pets who may be sensitive​.

Simple Peppermint Aromatherapy Blends

• Energizing: 3 drops peppermint + 3 drops sweet orange oil. Diffuse this blend in the morning or during work for a mood and focus boost – the mint and orange together are cheerful, invigorating, and gee, really just smells nice.
• Calming: 2 drops peppermint + 2 drops lavender. Lavender’s relaxing floral notes balance peppermint’s stimulation, creating a soothing aroma that can help if you’re feeling frazzled but need to stay alert. Great for late afternoon stress relief.
• Clarifying: 2 drops peppermint + 2 drops eucalyptus. This combo is great in a bowl or sink of hot water as a steam inhalation for congestion relief. Put a towel over your head and breathe in the menthol-rich steam to open sinuses and refresh the senses​

Peppermint really is the coolest guy in town. A humble yet versatile herb that brings a soothing touch to home remedies. Sip it, slather it, or simply inhale its refreshing aroma— peppermint invites a calm mood and revitalized energies into the day.

Now that’s minty-fresh! 

 

Sources:

Lis-Balchin M. Essential oils and "aromatherapy": their modern role in healing. Journal of the Royal Society of Health. 1997;117(5):324-329. doi:10.1177/146642409711700511

McKay DL, Blumberg JB. "A Review of the Bioactivity and Potential Health Benefits of Peppermint Tea (Mentha × piperita L.)." Phytotherapy Research. 2006; 20(8): 619–633.

Rozza AL, Beserra FP, Vieira AJ, Oliveira de Souza E, Hussni CA, Martinez ERM, Nóbrega RH, Pellizzon CH. The Use of Menthol in Skin Wound Healing-Anti-Inflammatory Potential, Antioxidant Defense System Stimulation and Increased Epithelialization. Pharmaceutics. 2021 Nov 9;13(11):1902. doi: 10.3390/pharmaceutics13111902. PMID: 34834317; PMCID: PMC8620938.

Tisserand R, Young R. Essential Oil Safety: A Guide for Health Care Professionals. 2nd edition. Churchill Livingstone; 2014.