A popular hot drink could have numerous health benefits including lowering blood pressure and boosting brain health. This “refreshing” beverage is not only healthy but cheap – costing around just 4p per cup.

According to nutritionist Dr Emma Derbyshire from the Tea Advisory Panel (TAP), mint tea could help support our health and wellbeing in more than one way.

She explained: “Mint tea or spearmint tea leaves more than just a refreshing flavour as it provides a range of health benefits that could help to reinforce the brain, cardiovascular system, and blood sugar regulation.”

Her advice is backed by a recent review conducted by the TAP. She continued: “A new research review that myself and my colleagues at the Tea Advisory Panel (TAP) undertook – A Narrative Review on the Mechanistic Actions and Potential Health Benefits of Peppermint and Spearmint Teas – provides new evidence  around why mint tea could help support our health and wellness.” 

This review anaylsed existing research on the drink, concluding it could help with brain health, blood pressure regulation and blood sugar control.

Brain health and cognitive function

Dr Derbyshire  explained that mint tea contains active compounds such as rosmarinic acid and menthol, which “exhibit anti-inflammatory effects in the brain”. She said: “Several studies suggest that peppermint tea infusions may help to enhance the memory, alertness, and cognitive performance. 

“One randomised controlled trial found that peppermint improved cognitive function in healthy adults, while another reported reduced mental fatigue. As a result, drinking mint tea provides bioactive compounds which potentially help support mental clarity and mood.”

Blood pressure regulation

She detailed how mint contains vasodilatory compounds that “may help” relax blood vessels. “Studies have shown that peppermint can lower systolic and diastolic blood pressure, possibly by influencing calcium channels in vascular smooth muscle,” she said. 

“Additionally, mint’s calming effect may reduce stress-related spikes in blood pressure. Sipping mint tea – especially when caffeine-free – could be a gentle, supportive strategy for cardiovascular health when combined with other lifestyle measures.”

One study, by the University of Central Lancashire, explored the potential heart-protective properties of mint. Dr Derbyshire said: “In one clinical trial, participants were asked to drink 50 μL of peppermint infusions diluted in 100 ml of water twice a day for 20 days, while the control group received a peppermint flavoured placebo. 

“The group who received the peppermint drink experienced significantly greater reductions in blood pressure and triglycerides – both important markers of a healthy heart – than the group who received the peppermint flavoured placebo.”

Blood sugar control

Mint tea could also be beneficial to people with diabetes or prediabetes. She said: “Preliminary evidence suggests mint may aid glucose metabolism. 

“Peppermint tea infusions have been shown to improve insulin sensitivity and reduce fasting blood glucose. This may be due to the modulation of enzymes involved in carbohydrate digestion and glucose uptake. 

“Although more studies are needed, incorporating mint tea into a balanced diet may be a helpful adjunct for people managing type 2 diabetes or insulin resistance. Previous scientific research has linked a type of compound known as advanced glycation end products (AGEs) to prediabetes and type 2 diabetes. 

“This is another area in which a regular cup of peppermint tea has the potential to benefit our health. According to researchers, extract of peppermint leaf and the polyphenols it contains could help stop these AGE products from forming in the first place. Assuming this is the case, it’s another way in which a simple cup of mint tea could help support a crucial area of our health.”

She added: “In summary, while mint tea isn’t a standalone treatment, its neuroprotective, vasorelaxant, and anti-diabetic properties make it a promising herbal ally. Its soothing nature also makes it an easy, caffeine-free addition to daily wellness routines.”

At the time of reporting, you could buy a box of 40 peppermint tea bags from Tesco for £1.75, working out at around 4p per cup.