Not All Mint Is the Same
Not all mint is created equal — and that can easily be confusing. Yet several species of mint offer remarkable health benefits.
In our region, the most commonly used variety is the herb of Mentha × piperita (peppermint), valued especially for its high menthol content and distinctive, cooling flavor. Peppermint is believed to be a hybrid of several species, including Mentha longifolia, Mentha rotundifolia, and Mentha aquatica.
When and How to Harvest
Since many of peppermint’s effects are linked to menthol — the main component of its essential oil — timing the harvest is important. The best time to gather mint is in the morning or late morning. During hot afternoons, the volatile essential oils evaporate more intensely under the sun, reducing their concentration in the plant.
The stage of growth also matters. Harvesting during flowering is recommended, as the plant contains the highest amount of essential oil at that time.
However, if mint tea tends to upset your stomach, a different approach may be necessary. Late-summer, darker mint contains lower levels of menthofuran — a compound responsible for nausea in individuals sensitive to mint. Young leaves, on the other hand, contain higher amounts of menthofuran.
Growing conditions also influence quality. Mint grown in full sun grows faster and larger, but heat and light may reduce its essential oil content. Mint cultivated in partial shade may be smaller, yet it often offers stronger flavor and more potent effects in your tea.
Effects on Digestion and Beyond
Mint’s most well-known benefit is its positive effect on digestion. Even the ancient Romans reportedly chewed mint leaves after feasts to aid digestion. Menthol stimulates the production of gastric juices and bile, helping the body process heavy meals.
For optimal effect, mint tea, fresh leaves, or even mint candies can be taken before meals to prepare the digestive system in advance. Menthol also has antibacterial properties and can help regulate an imbalanced gut microbiota. Its antispasmodic action reduces excessive intestinal motility and eases cramps — which is why mint is often used to relieve menstrual pain as well.
Menthol activates cold receptors in the body, creating a refreshing sensation. Beyond its cooling effect — popular in summer beverages — it also has mild analgesic properties, which may help relieve headaches and migraines.
Interestingly, mint can have seemingly opposite effects on the nervous system: it may both calm and sharpen the senses, improving alertness and focus. This makes it useful during mental work or study. Compounds such as rosmarinic acid may also contribute to these cognitive benefits.
Spearmint and Other Varieties
You can also use Mentha spicata (spearmint), sometimes called curly or Moroccan mint. Unlike peppermint, it does not contain menthol and therefore lacks a sharp, peppery taste. Instead, it offers a softer, aromatic freshness.
Spearmint is well known from traditional North African tea blends, often combined with green tea and sugar. It contains high levels of rosmarinic acid, which is considered one of the key compounds supporting learning ability, concentration, and memory. It is also valued for its gentle digestive support.
Other species worth appreciating include longleaf mint, water mint, and cultivated varieties bred to produce citrus-like aromas or even chocolate-like notes. If growing multiple types in your garden, make sure to plant them far apart, as mint species crossbreed very easily.
A Mint to Avoid
On the other hand, you should avoid Mentha pulegium (pennyroyal), which can sometimes be mistaken for other mint species in the wild. A key identifying feature is its unpleasant smell. It contains higher levels of menthofuran and the toxic compound pulegone, making it potentially dangerous.
