Is peppermint or spearmint tea better? A detailed guide to choosing your perfect brew

October 24, 2025 •

4 min read

While both peppermint and spearmint come from the same plant family, they have distinct chemical profiles that produce different flavors and health effects. The key difference in deciding whether is peppermint or spearmint tea better? often comes down to your taste preference and desired wellness goal.

Quick Summary

This guide provides a comprehensive comparison of peppermint and spearmint teas, detailing their unique flavor profiles and health benefits, from digestive relief to hormonal support.

Key Points

High Menthol vs. Low Menthol: Peppermint's high menthol content delivers an intense, cooling, and stimulating effect, while spearmint's low menthol and high carvone content results in a milder, sweeter, and more soothing experience.
Peppermint for Digestion: Peppermint tea is more effective for acute digestive issues like cramps, bloating, and IBS symptoms due to its strong muscle-relaxing properties. However, it should be avoided by those with GERD.
Spearmint for Hormones: Spearmint tea is particularly beneficial for hormonal balance in women, especially those with PCOS, as studies show it can help reduce elevated testosterone levels.
Relaxation and Stress Relief: While both can calm, spearmint provides a gentler, more relaxing effect suitable for evening consumption, whereas peppermint's invigorating qualities are better for focus and concentration.
Respiratory Aid: Peppermint tea, with its high menthol content, is more effective for clearing sinus congestion and soothing respiratory passages.
Caffeine-Free and Antioxidant-Rich: Both peppermint and spearmint teas are naturally caffeine-free and rich in antioxidants, contributing to overall health and well-being.

Herbal teas have been cherished for centuries for their therapeutic properties and refreshing flavors, with mint teas being among the most popular choices. When faced with a choice between peppermint and spearmint, the answer to which is 'better' depends on your individual needs. While both are naturally caffeine-free and offer antioxidant benefits, their unique compositions cater to different health concerns and palates. Understanding these distinctions can help you select the ideal mint tea for your situation.

Peppermint vs. Spearmint: Flavor and Aroma

One of the most noticeable differences between these two mint teas is their sensory experience, which is largely dictated by their chemical makeup. Peppermint tea has a bolder, more intense flavor and aroma due to its high menthol content, which can be as high as 40%. Menthol is responsible for the powerful cooling and sharp sensation that many find invigorating, which is why peppermint is a popular choice for congestion relief and waking up the senses.

Spearmint tea, in contrast, offers a much milder, sweeter, and more delicate flavor profile. Its lower menthol content (typically less than 1%) means it lacks the intense cooling kick of peppermint. Instead, spearmint's flavor is derived from carvone, which provides a fresh, herbal, and slightly fruity taste. This makes spearmint a gentler, more soothing option for those who prefer a less aggressive mint experience.

Health Benefits: Choosing the Right Tea for Your Needs

While both teas offer overlapping benefits, each shines in different areas of wellness. Your specific health goals will likely be the deciding factor when choosing your brew.

Digestive Support

Peppermint Tea: Renowned for its strong digestive properties, peppermint is a potent muscle relaxant for the gastrointestinal tract due to its high menthol content. It is highly effective for relieving severe or acute digestive issues such as bloating, gas, cramps, and nausea. For those with Irritable Bowel Syndrome (IBS), peppermint is often recommended to help relax intestinal muscles and ease symptoms. However, individuals with gastroesophageal reflux disease (GERD) should avoid peppermint, as it can worsen symptoms by relaxing the sphincter muscle between the esophagus and stomach.
Spearmint Tea: Offers gentler digestive relief and is better suited for mild indigestion and general stomach discomfort. Its milder properties make it a great choice for daily consumption and for those with sensitive stomachs who find peppermint too intense.

Hormonal Balance

Spearmint Tea: This is the star player when it comes to hormonal health, especially for women with Polycystic Ovary Syndrome (PCOS). Multiple studies have shown that drinking spearmint tea can significantly lower testosterone levels and help regulate other reproductive hormones. This can help alleviate symptoms associated with high androgen levels, such as hirsutism (excessive hair growth) and acne.
Peppermint Tea: While still a healthy beverage, peppermint tea does not have the same research-backed reputation for hormonal regulation as spearmint.

Stress and Relaxation

Spearmint Tea: Offers a natural calming effect that can help reduce stress and anxiety. Its soothing, less-intense aroma and flavor provide a relaxing experience, making it a great evening or bedtime beverage choice.
Peppermint Tea: Can also be relaxing, but its high menthol content has a more invigorating effect. It is often used to relieve tension headaches and promote mental clarity and focus. The best time to drink peppermint tea may be in the morning to wake up your senses and improve concentration, or after a meal for digestion.

Respiratory and Other Benefits

Peppermint Tea: Excellent for respiratory relief, its high menthol content acts as a decongestant, helping to clear sinuses and soothe coughs. The hot steam from a cup of peppermint tea can also provide immediate relief for stuffy noses.
Both Teas: Both varieties are rich in antioxidants, which help protect cells from damage caused by free radicals. Spearmint contains rosmarinic acid, which has potent antioxidant and anti-inflammatory properties, and has been shown to reduce joint stiffness in some studies.

Peppermint vs. Spearmint Comparison Table


Feature	Peppermint Tea (Mentha x piperita)	Spearmint Tea (Mentha spicata)
Flavor	Bold, sharp, and intense	Milder, sweeter, and more delicate
Menthol Content	High (up to 40%)	Low (less than 1%)
Key Flavor Compound	Menthol	Carvone
Digestive Impact	Potent muscle relaxant for acute issues like cramps and IBS	Gentle relief for mild indigestion and bloating
Hormonal Benefits	No specific hormonal balancing effects	Strong evidence for lowering androgens (testosterone) in PCOS
Calming Effect	Invigorating, good for concentration and headaches	Calming and relaxing, good for stress and sleep
Best For	Strong digestive relief, respiratory congestion, boosting focus	Hormonal balance (PCOS), general daily wellness, sensitive stomachs
Culinary Use	Sweet dishes, chocolate pairings, candies	Savory dishes, Middle Eastern cuisine, cocktails
Cautions	Not recommended for individuals with GERD	Generally very safe; consult doctor if pregnant

Conclusion: Which is the right choice for you?

Ultimately, the choice between peppermint and spearmint tea is a personal one, depending on your health needs and taste preferences. If you are seeking a powerful, invigorating beverage to aid with acute digestive issues, respiratory congestion, or to sharpen your focus, peppermint tea is the superior option due to its high menthol content. However, if your goal is hormonal balance, gentler digestive support, or a more subtle, relaxing brew to unwind with, spearmint tea is the clear winner. You can also enjoy both at different times of the day to harness their respective benefits. For those with specific health conditions like PCOS or GERD, using the research-backed option (spearmint for hormones, avoiding peppermint for reflux) is the most prudent approach. Consider your body's needs and your palate's desires to find your perfect minty companion.

Learn more about spearmint's hormonal benefits in studies conducted by reliable health institutions like the Cleveland Clinic: 3 Health Benefits of Spearmint Tea.

Frequently Asked Questions

Peppermint tea has a bold, sharp flavor with a strong cooling sensation due to its high menthol content. Spearmint tea, with much less menthol, has a sweeter, milder, and more delicate flavor.

Peppermint tea is generally considered more effective for acute digestive issues such as bloating, gas, and cramps, as its menthol content helps relax intestinal muscles. Spearmint offers gentler relief for mild discomfort.

Yes, spearmint tea has been shown in studies to help with hormonal imbalances, particularly for women with PCOS, by helping to lower androgen levels like testosterone.

No, both peppermint and spearmint teas are naturally caffeine-free. This makes them excellent choices for enjoying any time of day, including before bed.

For pure relaxation and stress relief, spearmint tea is often the better choice. Its milder flavor and soothing aroma provide a calming effect without the invigorating menthol kick of peppermint.

Yes, individuals with GERD or acid reflux should avoid peppermint tea. The menthol can relax the sphincter muscle that keeps stomach acid down, which can worsen symptoms.

Peppermint tea can be enjoyed at any time, but it is particularly beneficial in the morning to boost focus and alertness, or after a meal to aid digestion.

For most people, both teas are safe. The main caution is for those with GERD who should avoid peppermint. As with any herbal product, pregnant women or those on medication should consult a doctor before regular consumption.