Peppermint Tea vs Spearmint Tea: A Complete Comparison Guide

Mint teas have been cherished for centuries, offering a refreshing taste and numerous health benefits. While both peppermint and spearmint belong to the same plant family, they have distinct characteristics that set them apart. This article breaks down the key differences between peppermint tea and spearmint tea, helping you choose the right option for your needs.

Key Takeaway: Understanding the differences between peppermint and spearmint tea can help you select the right brew for your specific health goals and taste preferences.

What makes mint tea special?

The mint family (Mentha) has been used in traditional medicine across civilizations for thousands of years. These aromatic herbs are prized for their cooling properties and distinctive flavors. Both peppermint and spearmint contain essential oils that give them their characteristic scents and beneficial properties.

Mint teas are naturally caffeine-free, making them excellent choices for evening consumption or for those sensitive to caffeine. They’re also incredibly versatile, enjoyed hot or cold, and can be combined with other herbs for enhanced flavors and benefits.

Peppermint tea profile

Botanical background

Peppermint (Mentha piperita) is actually a hybrid mint, a cross between watermint and spearmint. It contains a high concentration of menthol, which gives it its cooling sensation and strong flavor.

Flavor profile

Peppermint tea has a bold, cooling taste with a sharp mentholated finish. The flavor is intense and can be described as clean and refreshing with a slight sweetness underneath the cooling sensation.

Aroma

The scent is strong and distinctive, with clear menthol notes that can help open nasal passages just by inhaling the steam.

Brewing tips

Peppermint leaves are best steeped for 5-7 minutes in water that has just come off the boil (around 200°F or 93°C).

Plant identification

Peppermint plants have dark green leaves with reddish veins and stems. The leaves are slightly fuzzy and have serrated edges.

Spearmint tea profile

Botanical background

Spearmint (Mentha spicata) is a species of mint native to Europe and Asia. It contains lower levels of menthol but higher levels of carvone, which gives it a different flavor profile.

Flavor profile

Spearmint tea offers a gentler, sweeter taste compared to peppermint. It has a milder mint flavor with grassy and slightly fruity notes.

Aroma

The scent is more subtle and sweet, lacking the intense menthol punch of peppermint.

Brewing tips

Spearmint leaves benefit from a slightly longer steeping time of 7-10 minutes in hot water (around 190°F or 88°C).

Plant identification

Spearmint plants have bright green, sharply pointed leaves with less purple coloration in the stems. The leaves are smoother than peppermint leaves.

Head-to-head comparison

Taste differences

Peppermint delivers a bold, intense flavor with a cool finish that can feel almost icy. Spearmint provides a softer, sweeter experience with a more gentle mint flavor that some find more approachable.

Strength and intensity

Peppermint is significantly stronger and more potent in both taste and aroma. Spearmint is milder and more delicate, making it a better choice for those who find peppermint overwhelming.

Best uses

Peppermint tea shines as a digestive aid after heavy meals and as a remedy for congestion. Spearmint tea works well as an everyday beverage and pairs beautifully with foods without overpowering them.

Health benefits of peppermint tea

Digestive benefits

Peppermint tea is renowned for its ability to ease digestive discomfort. Research shows it can help relax the muscles of the digestive tract, potentially relieving symptoms of irritable bowel syndrome (IBS), bloating, and gas.

A study published in the Journal of Gastroenterology found that peppermint oil, the concentrated form of what’s found in the tea, significantly improved IBS symptoms in 75% of patients.

Respiratory effects

The high menthol content in peppermint tea can help clear congestion and ease breathing difficulties. The steam from hot peppermint tea, combined with its natural compounds, can help open airways and thin mucus.

Stress and headache relief

Peppermint tea has mild sedative properties that may help reduce stress and tension. The aroma alone can have a calming effect on the mind. For tension headaches, both drinking the tea and applying cooled peppermint tea bags to the forehead may provide relief.

Tip: For maximum headache relief, try drinking peppermint tea while applying a cool peppermint tea compress to your temples.

Health benefits of spearmint tea

Hormonal balance benefits

Spearmint tea has shown promising results for women with hormonal imbalances. A study in the journal Phytotherapy Research found that women with hirsutism (excessive hair growth) who drank spearmint tea twice daily for 30 days showed significant decreases in free testosterone levels.

Digestive advantages

While milder than peppermint, spearmint tea still offers digestive benefits. It can help reduce nausea and indigestion without the intensity of peppermint, making it suitable for those with sensitive stomachs.

Oral health benefits

Spearmint contains antibacterial properties that may help fight bad breath and gum disease. Its milder flavor makes it a popular choice for oral care products and as a tea for freshening breath.

Nutritional information

Both mint varieties contain beneficial compounds, but in different concentrations. Here’s a breakdown of their key active components:

Both teas are virtually calorie-free and provide small amounts of vitamins and minerals, including calcium, magnesium, and potassium.

Research and evidence

Recent scientific studies have examined the therapeutic potential of both mint varieties. Here’s what researchers have discovered:

Peppermint research highlights

• A 2019 review in the journal Digestive Diseases and Sciences confirmed peppermint oil’s effectiveness for IBS symptoms.
• A 2018 study published in BMJ Open found that peppermint can help reduce post-operative nausea.
• Research from the University of Cincinnati found that peppermint aroma can enhance memory and increase alertness.

Spearmint research highlights

• A 2021 study in Phytotherapy Research documented spearmint’s ability to reduce testosterone and improve hirsutism symptoms.
• Research published in the Journal of Alternative and Complementary Medicine showed spearmint extract improved working memory in adults.
• A 2020 study found that spearmint tea’s antioxidants may help reduce oxidative stress markers.

Note: While research on mint teas is promising, most clinical studies use concentrated extracts rather than the tea itself. Tea preparations may have milder effects.

Which tea is right for you?

Choose peppermint tea if:

• You need strong digestive relief.
• You’re dealing with respiratory congestion.
• You have tension headaches.
• You prefer bold flavors.
• You want a stronger therapeutic effect.

Choose spearmint tea if:

• You have hormone-related concerns.
• You prefer milder flavors.
• You have a sensitive stomach.
• You’re giving tea to children.
• You want a gentle everyday beverage.

Special considerations

If you have gastroesophageal reflux disease (GERD), spearmint may be a better choice as peppermint can sometimes relax the esophageal sphincter, worsening symptoms of acid reflux.

Health benefits effectiveness rating

How to brew the perfect cup

Water temperature

For both teas, avoid using boiling water directly on the leaves. Let boiled water cool for about 30-60 seconds before pouring over the leaves. Peppermint can handle slightly hotter water than spearmint.

Steeping time

• Peppermint: 5-7 minutes for full flavor extraction.
• Spearmint: 7-10 minutes for optimal taste.

Enhancing flavors

• Peppermint pairs well with chocolate flavors, ginger, and honey.
• Spearmint complements fruit flavors, particularly berries and citrus.
• Both can be enhanced with a touch of honey or a squeeze of lemon.

Fresh vs. dried leaves

• Fresh leaves offer a more vibrant flavor but may require a longer steeping time.
• Dried leaves have a more concentrated flavor and are more convenient year-round.
• Use about 1 teaspoon of dried leaves or 1 tablespoon of fresh leaves per cup.

Seasonal usage

Summer applications

• Iced mint tea: Brew either variety at double strength, then pour over ice for a refreshing summer beverage.
• Mint infused water: Add fresh mint leaves to cold water for a subtle flavored water.
• Cooling spritzer: Use cooled mint tea in a spray bottle for a refreshing body mist on hot days.

Winter applications

• Warming mint blend: Combine peppermint with ginger and cinnamon for a warming winter tea.
• Cold and flu support: Use peppermint tea with honey and lemon for respiratory support.
• Digestive relief: Enjoy a cup of peppermint tea after heavy holiday meals.

Simple mint tea recipe variations

Refreshing mint iced tea

1. Steep 4 teaspoons of dried mint leaves in 4 cups of hot water for 10 minutes.
2. Strain and add honey or sugar to taste while still warm.
3. Allow to cool completely, then refrigerate.
4. Serve over ice with lemon slices and fresh mint leaves.

Mint chocolate tea

1. Brew peppermint tea as usual.
2. Add a small piece of dark chocolate to the hot tea.
3. Stir until melted and enjoy as a low-calorie dessert tea.

Cultural significance

Mint teas hold special importance in various cultures around the world:

Moroccan mint tea

In Morocco, mint tea (typically made with spearmint) is a cornerstone of hospitality. The ritual preparation involves pouring the tea from a height to create a foam on top, and it’s typically served very sweet.

Middle Eastern traditions

Throughout the Middle East, mint tea is offered as a welcome to guests. Peppermint and spearmint are often mixed with black tea and served in small glass cups.

European herbal medicine

In European traditional medicine, particularly in the UK and Germany, peppermint tea has been prescribed for digestive ailments since the 18th century.

American folk medicine

Native American tribes used wild mint varieties as medicinal teas long before European settlement, particularly for colds and fever.

Growing your own mint

Both peppermint and spearmint are easy to grow, but they have slightly different requirements:

Growing conditions

• Soil: Both prefer rich, moist soil.
• Sun: Partial shade is ideal for both, though peppermint is slightly more shade-tolerant.
• Water: Both need regular watering, with peppermint requiring slightly more moisture.
• Space: Both spread aggressively and are best grown in containers.

Harvesting tips

• Harvest leaves in the morning when essential oil content is highest.
• Cut stems just above a leaf joint to encourage bushier growth.
• Dry leaves by hanging bundles upside down in a warm, dark place.

Identification guide

Peppermint

• Darker green leaves with reddish-purple stems.
• Leaves feel slightly fuzzy.
• Strong menthol scent when crushed.
• Grows to about 2-3 feet tall.

Spearmint

• Bright green leaves with green stems.
• Leaves have a smoother texture.
• Sweeter, less intense scent when crushed.
• Can grow up to 2 feet tall.

Warning: Always plant mint in containers or barriers, as both varieties spread rapidly and can become invasive.

Potential side effects and precautions

Who should exercise caution

• Pregnant women should consult healthcare providers before consuming large amounts of either tea, especially peppermint.
• People with GERD may want to avoid peppermint tea.
• Those taking certain medications should check for potential interactions.

Possible interactions

Mint teas may interact with medications for:

• Diabetes
• Heart conditions
• Acid reflux
• Certain cyclosporine medications

Recommended intake

While generally safe, limiting consumption to 2-3 cups daily is recommended for most people. Those new to mint teas should start with one cup daily to see how their body responds.

Mint tea and hormonal balance

Spearmint tea in particular has gained attention for its potential hormonal balancing effects:

For PCOS (Polycystic Ovary Syndrome)

Research suggests spearmint tea may help women with PCOS by reducing free testosterone levels. A 2017 study found that women who drank 2 cups of spearmint tea daily for 30 days showed improved hormone profiles and reduced hirsutism symptoms.

For menstrual symptoms

Both mint varieties may help with menstrual discomfort:

• Peppermint may help reduce cramping due to its antispasmodic properties.
• Spearmint may help balance hormones that fluctuate during the menstrual cycle.

Recommended usage for hormonal support

• Drink 1-2 cups of spearmint tea daily for hormonal balance.
• Best results typically appear after 1-3 months of consistent use.
• Combine with other lifestyle measures for maximum benefit.

Medical disclaimer: While spearmint tea shows promise for hormonal issues, it should not replace prescribed medical treatments. Always consult a healthcare provider for hormonal concerns.

Mint tea for skin and acne

Both varieties of mint tea may offer benefits for skin health:

Peppermint for skin

• Contains menthol that can reduce skin inflammation.
• May help control oil production when applied topically.
• Tea can be used as a facial toner when cooled.

Spearmint for acne

• May help reduce hormonal acne by balancing testosterone levels.
• Contains anti-inflammatory compounds that can reduce redness.
• Studies suggest consuming 2 cups daily may improve acne over 1-3 months.

Application methods

• Drink 1-2 cups daily for internal benefits.
• Use cooled tea as a face wash or toner.
• Apply tea-soaked cotton pads to inflamed areas.

Quick decision guide

Not sure which mint tea to choose? Here’s a quick guide based on common needs:

Conclusion

Both peppermint and spearmint teas offer wonderful flavors and health benefits, but they serve different purposes. Peppermint tea provides a powerful punch of flavor and stronger therapeutic effects, particularly for digestion and respiratory issues. Spearmint tea offers a gentler experience with unique benefits for hormonal balance and a milder taste that works well as an everyday beverage.

The best choice depends on your personal preference and specific health needs. Many tea enthusiasts keep both varieties on hand, reaching for peppermint when they need something strong and effective, and spearmint when they want something gentler and more subtle.

Whether you choose the bold intensity of peppermint or the sweet subtlety of spearmint, both teas offer a refreshing, healthful addition to your daily routine.

FAQs

Is it OK to drink spearmint tea everyday?

Yes, most people can safely drink 1-3 cups of spearmint tea daily. Its milder nature makes it suitable for regular consumption, but as with any herbal tea, it’s best to start with smaller amounts to see how your body responds.

Is spearmint or peppermint better for nausea?

Both can help with nausea, but the choice depends on the cause. Peppermint is generally more effective for nausea related to digestion issues, while spearmint may be better for pregnancy-related nausea as it’s gentler.

Is peppermint or spearmint good for anxiety?

Both mint varieties have mild calming properties. Peppermint’s aroma may be more effective for quick stress relief, while spearmint’s gentler nature makes it better for ongoing anxiety management without overstimulation.

Does spearmint tea reduce facial hair?

Research suggests that regular consumption of spearmint tea may help reduce unwanted facial hair in women with hirsutism by lowering free testosterone levels. Effects typically require consistent use over 1-3 months.

Does spearmint tea balance hormones?

Studies indicate that spearmint tea may help balance hormones, particularly by reducing free testosterone levels in women. This may be beneficial for conditions like PCOS, but results vary by individual.

Does peppermint tea help with bloating?

Yes, peppermint tea is particularly effective for bloating due to its antispasmodic effects on the digestive tract. It helps relax intestinal muscles and may reduce gas buildup.

Is it better to drink spearmint tea in the morning or at night?

Spearmint tea can be enjoyed any time of day. Morning consumption may help with digestion throughout the day, while evening consumption may help with relaxation. Unlike some herbal teas, it doesn’t have strong sedative properties that would make it specifically better at night.

What tea is good for stomach pain?

Peppermint tea is excellent for stomach pain related to gas, bloating, or IBS. For acid-related stomach pain or GERD, spearmint is a better choice as peppermint may worsen reflux symptoms.

Can I mix spearmint and peppermint tea?

Absolutely! Creating a blend allows you to enjoy the benefits of both varieties. This combination offers a balanced flavor profile and combines the therapeutic properties of both plants.

Is spearmint tea anti-inflammatory?

Yes, spearmint tea contains several compounds with anti-inflammatory properties, including rosmarinic acid and flavonoids, which may help reduce inflammation throughout the body.

Which tea is best for hormonal acne?

Spearmint tea is generally considered the better choice for hormonal acne due to its potential to balance hormones, particularly by reducing free testosterone levels which can trigger acne.

Does peppermint tea affect menstrual cycle?

Peppermint tea may help ease menstrual cramping due to its antispasmodic properties, but there’s limited evidence that it affects the cycle itself. It may help manage symptoms rather than change the cycle timing or flow.

Is peppermint tea good for weight loss?

While not a magic solution, peppermint tea may support weight loss efforts by reducing appetite, improving digestion, and providing a calorie-free alternative to sugary beverages. It may also help reduce bloating, creating a flatter stomach appearance.

Which is healthier, spearmint or peppermint?

Neither is universally “healthier” – each has different benefits. Peppermint contains more menthol and is better for digestive and respiratory issues. Spearmint contains more carvone and may be better for hormonal balance and daily consumption.