Which is healthier, peppermint or mint? A comprehensive herbal comparison

November 30, 2025 •

4 min read

Peppermint contains a significantly higher concentration of menthol—about 40% compared to spearmint's 0.5%—which accounts for its powerful cooling sensation. But does more menthol mean that peppermint is healthier than mint? The answer lies in understanding the distinct properties of each herb and how they address different health concerns.

Quick Summary

This guide breaks down the differences between peppermint and spearmint, detailing their unique health benefits, from digestive aid to hormonal balance. Learn which mint variety is best suited for your specific wellness goals, based on its potent compounds.

Key Points

Menthol Content Varies: Peppermint has a much higher menthol concentration (40%) than spearmint (0.5%), leading to stronger, more pungent effects.
Peppermint Targets IBS and Headaches: Its high menthol content relaxes digestive tract muscles, effectively relieving IBS symptoms, and can also help with tension headaches.
Spearmint Supports Hormonal Balance: Studies show spearmint tea can help lower testosterone levels in women with PCOS, making it beneficial for hormonal issues.
Digestion Depends on Sensitivity: Peppermint is powerful for digestion but can worsen GERD, while spearmint offers milder, gentler digestive support suitable for sensitive stomachs.
Both Are Antioxidant-Rich: Both peppermint and spearmint are excellent sources of antioxidants, including rosmarinic acid and polyphenols, protecting cells from damage.
Choose Based on Needs: Opt for peppermint for potent, stimulating relief (digestive, respiratory) and spearmint for calming, balancing effects (hormonal, stress).

Understanding the Mint Family

The term “mint” is an umbrella for over a dozen plant species within the genus Mentha. While many varieties exist, the most common forms encountered are peppermint (Mentha x piperita) and spearmint (Mentha spicata). Peppermint is a natural hybrid of watermint and spearmint, which explains why its chemical composition and effects are so distinct from its parent plant. The key differentiator is menthol, the compound responsible for the signature cooling and pungent sensation associated with peppermint. Spearmint, with its lower menthol content, offers a milder, sweeter flavor profile. To determine which is healthier, you must consider your intended use and specific health needs.

Peppermint: The Potent and Pungent Herb

Peppermint’s high menthol content makes it a powerful and stimulating herb with specific health applications. It is widely known for its efficacy in treating digestive issues, especially Irritable Bowel Syndrome (IBS).

Peppermint's Key Health Advantages

Digestive Aid: Menthol acts as a natural muscle relaxant, calming the muscles of the digestive tract. This can effectively ease gas, bloating, and cramps. Peppermint oil capsules have been shown to be a safe and effective remedy for IBS symptoms. However, it can relax the esophageal sphincter and is not recommended for individuals with GERD or acid reflux, as it may worsen symptoms.
Headache Relief: The cooling sensation from applying peppermint oil topically can help improve blood flow and relax tight muscles, offering relief from tension headaches.
Respiratory Support: Inhaling the aroma of peppermint can help clear nasal congestion and ease breathing due to menthol's effects on the airways.
Mental Focus: Some studies suggest that the invigorating scent of peppermint can improve focus, memory, and alertness.
Antimicrobial Properties: Peppermint oil demonstrates significant antibacterial and antiviral properties.

Spearmint: The Mild and Balancing Herb

Spearmint offers a gentler, sweeter experience and is valued for its calming and balancing properties, with a different set of primary benefits.

Spearmint's Key Health Advantages

Hormonal Balance: Spearmint has garnered attention for its potential to help balance hormones in women, particularly those with PCOS. Research indicates that drinking spearmint tea may help lower testosterone levels and increase levels of other hormones essential for fertility.
Gentle Digestive Aid: While also beneficial for digestion, spearmint is less potent than peppermint. Its milder effect can soothe mild indigestion and nausea without the risk of triggering GERD symptoms.
Stress and Relaxation: Spearmint's gentler aroma and properties make it a calming and soothing choice for reducing stress and promoting relaxation. This makes it a great option for an evening tea.
Memory Improvement: Some studies have linked spearmint consumption to improved memory function.
Anti-inflammatory: Spearmint contains anti-inflammatory compounds like rosmarinic acid, which may help with inflammatory conditions.

Comparison: Peppermint vs. Spearmint

To summarize the key differences and help you decide, here is a comparison table:


Feature	Peppermint (Mentha x piperita)	Spearmint (Mentha spicata)
Menthol Content	High (Approx. 40%)	Low (Approx. 0.5%)
Flavor	Strong, sharp, spicy, and very cooling	Milder, sweeter, and more gentle
Primary Uses	IBS relief, headaches, respiratory issues, mental focus	Hormonal balance (PCOS), stress relief, gentle digestion
Digestive Effect	Potent muscle relaxant, effective for IBS cramps. Can worsen GERD.	Gentle soothing, less likely to irritate sensitive stomachs. Safe for GERD sufferers.
Energy Effect	Stimulating and invigorating	Calming and relaxing
Antioxidants	Rich in antioxidants like rosmarinic acid	High in polyphenols with strong antioxidant properties

Antioxidant Power: A Shared Strength

When it comes to antioxidant content, both peppermint and spearmint are rich in beneficial compounds. Antioxidants help protect the body from oxidative stress caused by free radicals, contributing to overall long-term wellness. Research has identified several powerful polyphenols and flavonoids in the Mentha family, including rosmarinic acid, which contribute to both herbs' protective effects. So, regardless of your specific goal, incorporating either mint into your diet will provide a boost of these valuable nutrients.

How to Choose Which Mint is Right for You

Your decision should be based on your desired effect. If you need powerful digestive relief for symptoms like IBS or a boost of mental clarity, peppermint is the clear choice. For a more calming effect, gentle digestive support, or to address hormonal imbalances, spearmint is the ideal option. Many people find benefits from incorporating both into their routines at different times of the day.

Incorporating Mint into Your Routine

Peppermint: Enjoy a cup of invigorating peppermint tea in the morning or after a heavy meal. For potent IBS relief, some opt for enteric-coated peppermint oil capsules, but always consult a healthcare professional first. The oil can also be diffused for aromatherapy or diluted and applied topically for headaches.
Spearmint: Drink a soothing cup of spearmint tea in the evening to relax or incorporate it into culinary dishes for a milder flavor. For women with PCOS, regular consumption of spearmint tea may be beneficial for hormone balance.

Conclusion: No Single Winner, Just Different Strengths

Ultimately, there is no single answer to the question, “Which is healthier, peppermint or mint?” Both offer a distinct profile of health benefits rooted in their unique chemical compositions. Peppermint is the powerhouse for stimulating and potent relief, while spearmint is the gentle giant of calming and balancing effects. Your healthiest choice is the one that best aligns with your personal wellness needs. By understanding the differences, you can harness the therapeutic potential of these versatile herbs to their fullest extent.

For more detailed information on peppermint's clinical applications, especially concerning IBS, the National Institutes of Health provides extensive research. National Institutes of Health, MedlinePlus

Frequently Asked Questions

While you can technically substitute them, it is not recommended for most culinary applications. Peppermint's strong menthol flavor can be overwhelming and taste 'toothpaste-like' in dishes where spearmint's milder, sweeter flavor is preferred.

Yes, spearmint tea has been studied for its anti-androgen effects and shows promise in helping to balance hormones, particularly by lowering testosterone levels in women with conditions like PCOS.

For an upset stomach, the choice depends on your specific issues. Peppermint is more potent for gas, cramps, and bloating due to IBS, but spearmint is a milder and safer option for those prone to acid reflux or a sensitive stomach.

Yes, both peppermint and spearmint tea are generally safe for daily consumption. Spearmint is particularly good for regular use due to its calming nature, while some with GERD might need to moderate peppermint intake.

Peppermint is more effective for congestion relief. Its higher menthol content has a strong, invigorating effect that helps clear nasal passages and ease breathing.

While both are rich in antioxidants, they contain different compositions. Both contain rosmarinic acid, but spearmint is particularly packed with polyphenols, while peppermint has additional compounds.

Spearmint is generally considered a better choice for relaxation and stress relief due to its milder, less stimulating properties compared to peppermint. It is a good option for an evening wind-down.