Which is better for you, peppermint or spearmint tea?

December 6, 2025 •

4 min read

While both peppermint and spearmint teas are celebrated for their refreshing qualities, studies show they offer distinct health benefits due to their different chemical compositions. Peppermint, a hybrid of watermint and spearmint, contains a higher concentration of menthol, while spearmint's primary active compound is carvone, which lends it a sweeter, milder flavor. Understanding these key differences can help you choose the best mint tea for your specific wellness needs.

Quick Summary

This guide compares peppermint and spearmint tea based on flavor, health benefits, and primary uses, covering digestive support, hormonal balance, respiratory relief, and mental clarity to help determine which mint is right for you. It explains the differences in menthol and carvone content and provides a comparison table for easy decision-making.

Key Points

Peppermint vs. Spearmint Flavor: Peppermint is sharp and intensely cooling due to high menthol, while spearmint is milder, sweeter, and smoother.
Targeted Digestive Relief: Peppermint is more effective for IBS symptoms and bloating, but spearmint is a gentler option for sensitive stomachs and those with GERD.
Hormonal Benefits: Spearmint tea is uniquely beneficial for women with PCOS, as it may help lower androgen levels and improve symptoms like acne and hirsutism.
Respiratory Support: The high menthol in peppermint tea is excellent for clearing congestion and soothing airways during a cold.
Stress and Focus: Peppermint is invigorating and boosts mental focus, whereas spearmint has calming properties that promote relaxation and stress reduction.
Potential Side Effects: Those with acid reflux should be cautious with peppermint tea, and both should be consumed in moderation to avoid mild digestive upset.

Peppermint vs. Spearmint: The Flavor and Aroma

The most immediate difference you'll notice between these two herbal infusions is their taste and aroma. Peppermint has a strong, pungent, and intensely cooling flavor due to its high menthol content, which makes it feel sharp and invigorating on the palate. This bold taste is why peppermint is a popular choice for relieving sinus congestion or feeling refreshed.

Spearmint, in contrast, offers a much milder, sweeter, and more delicate flavor. Containing significantly less menthol and more carvone, it lacks the intense cooling sensation of peppermint, making it a smoother, gentler option for those with sensitive palates. Its light, herbaceous quality is well-suited for all-day sipping.

The Health Benefits: A Targeted Approach

While both teas are rich in antioxidants and offer general wellness benefits, their specific medicinal properties differ due to their unique chemical makeup.

Digestive Relief

For digestive issues, peppermint is often the more potent choice. Its high menthol content acts as a smooth muscle relaxant, effectively easing cramping, gas, and bloating. This is why peppermint tea or concentrated peppermint oil capsules are frequently recommended for individuals with Irritable Bowel Syndrome (IBS). However, the same relaxing effect on muscles, specifically the lower esophageal sphincter, can cause heartburn in individuals with acid reflux (GERD), so they should proceed with caution or opt for spearmint instead.

Spearmint provides a gentler digestive aid, helping to soothe indigestion and mild bloating without the strong menthol kick. It's a safer option for those with sensitive stomachs or a history of GERD.

Hormonal Balance and Skin Health

When it comes to hormonal issues, particularly conditions like Polycystic Ovary Syndrome (PCOS), spearmint is the clear standout. Studies have shown that drinking spearmint tea can help lower androgen (male hormone) levels, which in turn can improve symptoms such as hirsutism (excessive hair growth) and acne. It may also help regulate the menstrual cycle.

Peppermint tea does not share the same anti-androgenic properties and has not been shown to have a direct impact on hormonal balance. For hormonal acne or other androgen-related symptoms, spearmint tea is the more targeted herbal remedy.

Respiratory and Mental Clarity

With its powerful menthol, peppermint tea is excellent for clearing congested airways and soothing a cough, making it a go-to during cold and flu season. The invigorating aroma can also boost mental alertness and focus, making it a good choice for a midday pick-me-up.

Spearmint offers a more calming and gentle effect. Its aroma is known to help reduce stress and promote relaxation, making it an ideal choice for unwinding in the evening.

Comparison Table


Feature	Peppermint Tea	Spearmint Tea
Flavor Profile	Strong, sharp, and intensely cooling with a high menthol kick.	Milder, sweeter, and more delicate with less menthol.
Menthol Content	High (approx. 40%).	Low (approx. 0.05%).
Primary Use	Powerful digestive aid (IBS), respiratory relief, mental alertness.	Hormonal balance (PCOS), gentle digestion, stress relief, relaxation.
Digestive Effect	Strong muscle relaxant; may trigger heartburn in those with GERD.	Gentle on the gut; safer for sensitive stomachs and those with GERD.
Best for PCOS?	No specific hormonal benefits known.	Yes, studies show it can lower androgens.
Timing	Best for morning or midday energy boost and clarity.	Perfect for evening relaxation and winding down.

Potential Risks and Considerations

While generally safe, both teas have potential side effects. The primary risk for peppermint tea is its high menthol content, which can exacerbate acid reflux symptoms in some individuals. Spearmint is gentler, but excessive consumption of either can cause mild digestive upset in sensitive individuals. Both are naturally caffeine-free.

It is also important to note that studies on herbal teas often use concentrated extracts, and results may not directly translate to the effects of a typical cup of tea. If you have specific health concerns, it is always best to consult a healthcare professional. For additional reading on spearmint's anti-androgenic effects, a 2017 study in Iranian Journal of Reproductive Medicine offers a relevant animal study perspective.

Conclusion

The choice of whether peppermint or spearmint tea is better for you comes down to your desired flavor and specific health goals. If you need powerful digestive relief for IBS, a respiratory decongestant, or a mental boost, the high menthol content of peppermint tea makes it the superior choice. If you're seeking to address hormonal imbalances related to PCOS, aiming for a gentler digestive aid, or want a relaxing brew for the evening, spearmint's sweeter flavor and unique compounds are more beneficial. Both teas offer excellent antioxidant properties and provide a delicious, caffeine-free way to support your overall health and well-being.

Frequently Asked Questions

Peppermint tea is more effective for acute digestive issues like bloating, cramping, and IBS symptoms due to its high menthol content, which relaxes intestinal muscles. Spearmint tea is a gentler option better suited for mild indigestion or for people with sensitive stomachs.

Spearmint tea is the superior choice for hormonal balance, especially for those with PCOS. Research indicates that drinking spearmint tea can help lower androgen (male hormone) levels, which may reduce symptoms like hirsutism and acne.

If you have acid reflux (GERD), it is generally best to avoid peppermint tea, as its high menthol content can relax the lower esophageal sphincter and worsen symptoms. Spearmint tea is a gentler, safer option for individuals with this condition.

Yes, both pure peppermint and pure spearmint teas are naturally caffeine-free. They are excellent choices for a soothing evening drink or for those looking to reduce their caffeine intake.

Yes, peppermint tea is particularly effective for relieving tension headaches due to its menthol content, which can increase blood flow and provide a cooling sensation. Spearmint tea can also aid in relaxation, which may help with stress-related headaches.

Peppermint tea has a strong, pungent, and intensely cooling taste from its high menthol content. Spearmint tea is much milder and sweeter, with a less pronounced cooling effect due to its lower menthol levels and higher carvone content.

For skin health related to hormonal imbalances like acne from PCOS, spearmint tea is the more effective option due to its androgen-lowering properties. Both teas, however, contain antioxidants that can protect skin cells from damage.