Mint is a term that covers a group of plants from the Lamiaceae family. It includes varieties like peppermint and is frequently used in drinks, desserts, and recipes. You can also find mint as a dietary supplement. Research indicates that mint supplements could offer several health benefits, like enhancing digestive health and easing nausea.
Mint has properties that make it a natural remedy for digestive issues such as irritable bowel syndrome (IBS) and indigestion, which usually causes discomfort in the upper abdomen. Peppermint, for example, contains L-menthol, a compound known for muscle-relaxing effects. It helps by blocking calcium channels that trigger muscle contractions, reducing symptoms such as abdominal pain and diarrhea for those with IBS. Additionally, mint contains anti-inflammatory and antioxidant components that may decrease inflammation and cellular damage in IBS patients.
A review of 12 studies with 835 IBS patients highlighted that peppermint oil supplementation for two to 12 weeks significantly improved symptoms such as abdominal pain and bloating compared to placebo treatments. Another review of 96 studies suggested that peppermint oil, especially when combined with caraway oil, can alleviate certain indigestion symptoms like abdominal pain. However, research on mint-only treatments for indigestion remains limited.
Peppermint oil supplements might also boost cognitive performance. Mint compounds can enhance brain function by interacting with neurotransmitters and inhibiting enzymes like acetylcholinesterase, which breaks down important neurotransmitters used for attention and memory. In a study of 24 participants, a single 100 µl dose of peppermint oil improved test performance and reduced mental fatigue associated with extended cognitive tasks compared to a placebo.
Mint is also known for its calming aroma, which could help reduce nausea. Aromatherapy using mint has shown potential in reducing nausea and vomiting for people undergoing cancer treatments. Mint supplements might also effectively reduce some nausea types. For example, a study found that breast cancer patients on chemotherapy experienced decreased nausea and vomiting after taking peppermint oil drops.
While research focuses mainly on aromatherapy, some studies suggest that mint supplements might improve exercise stamina and power. With its antispasmodic properties, mint may relax muscles in the lungs and enhance tissue oxygenation to boost performance. In a small study, men who consumed peppermint-infused water for ten days showed improvements in exercise performance and lung function. Another study on healthy men revealed that a single dose of peppermint oil enhanced exercise performance compared to a placebo.
Despite these promising findings, more research is needed on how oral mint supplements impact exercise performance. Available in various forms, like capsules and liquids, mint supplements come with different dosing recommendations. It’s crucial to follow the instructions on the label and consult a healthcare provider before using mint supplements, especially if you have health conditions like digestive disorders.
While generally considered safe, mint supplements aren’t suitable for everyone and can lead to side effects, especially in high doses. Pregnant and breastfeeding women are advised to avoid oral mint supplements. People with conditions like gallstones or GERD should consult a healthcare provider before use.
When choosing mint supplements, opt for high-quality products from reputable brands. Look for certifications from organizations like UL, USP, or NSF International to ensure quality and safety. Be cautious as extremely high doses of peppermint oil can be toxic, potentially damaging the liver and kidneys.
If you notice any side effects after taking a mint supplement, discontinue use and contact your healthcare provider if symptoms persist. For those who prefer not to take supplements, fresh mint can be a great addition to meals. It’s loaded with polyphenols, which have antioxidant and anti-inflammatory benefits. You can enjoy mint in sweet or savory dishes, as well as beverages and cocktails, to benefit from its refreshing flavor and health properties.
