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Peppermint essential oil that is food-grade, pure, organic, and therapeutic-grade can be safely ingested in small dilutions. The most commonly ingested forms are peppermint leaf tea and peppermint essential oil capsules. Peppermint oil should always be diluted before ingesting and doses should not exceed the recommended amount. Only ingest peppermint oil that is specifically labeled for internal use.
Introduction
Peppermint oil is derived from the peppermint plant, which is a hybrid between watermint and spearmint. The peppermint plant contains over 40 distinct compounds, with the main active components being menthol and menthone. Peppermint essential oil has many therapeutic uses and can be applied topically, inhaled, or taken internally. However, not all peppermint oils are created equal when it comes to internal use. High quality, food-grade peppermint oil can be safely consumed, while lower grade oils may contain contaminants or adulterants that make them unsafe for ingestion.
When shopping for a peppermint oil to take internally, there are a few key things to look for. The oil should be steam distilled from the peppermint plant. It should be certified USDA organic, which ensures the plants are grown without pesticides or other chemicals. The oil should also be certified pure therapeutic grade or food grade. This means it has been third-party tested for quality and safety. Additionally, the oil should specify “dietary use” or “for internal use” on the label. Oils designed for aromatherapy or topical use may not be ok for ingesting.
In this article, we’ll take a closer look at the different types of ingestible peppermint oils, proper dilution and dosing, and the health benefits and risks of internal use. We’ll also explore some of the most popular ways to take peppermint oil internally.
Types of Peppermint Oil for Internal Use
Peppermint Leaf Tea
One of the simplest ways to ingest peppermint oil is by drinking peppermint tea. Peppermint leaf tea is made from the dried leaves of the peppermint plant. During the steeping process, some of the volatile plant oils including menthol are extracted into the hot water. This creates a refreshing minty flavor.
Peppermint tea is naturally caffeine-free and can be enjoyed hot or cold. It can be found at most grocery stores or made at home using dried peppermint leaves. Look for organic, non-GMO peppermint tea for the best quality. The mild flavor contains only trace amounts of menthol, so it is safe to drink cups of this tea throughout the day.
Peppermint Essential Oil Softgels
Another common form of ingestible peppermint oil is encapsulated essential oil. Peppermint oil capsules contain concentrated peppermint essential oil suspended within a vegetarian softgel capsule. The oil is sealed inside the capsule, allowing it to pass through the digestive tract before being released. This prevents the concentrated oil from directly contacting the esophagus or stomach lining.
Peppermint oil capsules are often enteric coated as well. This added coating shields the capsule from stomach acid and allows it to be released lower in the intestines. Look for peppermint oil capsules that specify internal or dietary use and contain pure, food-grade oil inside.
Peppermint Essential Oil Drops
Pure peppermint essential oil can also be taken internally by the drop. Only very small amounts of oil should be used this way, and it must be adequately diluted before use. Look for therapeutic-grade or food-grade peppermint oil that is designated for internal use. Do not ingest oils labeled for aromatic or topical use only.
Peppermint oil is highly concentrated, so it should always be diluted into at least 1-2 ounces of cold water or other beverage before ingesting. Start with just 1-2 drops of oil in water and increase the dosage gradually as needed. Never exceed the recommended number of drops.
Enteric Coated Peppermint Oil
Some peppermint oil supplements undergo a special enteric coating process. This coating protects the oil from stomach acid and allows it to be released in the intestines. Enteric coated peppermint oils, similar to delayed release capsules, may provide targeted relief to the intestines.
However, enteric coating may not be necessary when peppermint oil is already enclosed within a capsule. Look for products that contain pure, food-grade peppermint oil inside.
Proper Dilution for Ingesting Peppermint Oil
Peppermint essential oil is highly concentrated and should always be diluted before ingesting. Taking undiluted peppermint oil by mouth can sometimes cause burning sensations or other side effects. Here are some tips for diluting peppermint oil properly:
- Only use food-grade essential oils intended for internal use. Do not ingest other peppermint oil products.
- Start with small doses such as 1-2 drops and work up gradually as needed.
- Always mix the essential oil into a glass of cold water, juice, milk, or other beverage.
- Use at least 1 ounce of liquid for every 1 drop of peppermint oil.
- Stir or shake well to disperse the oil before drinking.
- Drink through a straw to minimize contact with teeth.
- Rinse mouth well after ingesting.
- Do not exceed recommended doses without your healthcare provider’s approval.
Peppermint capsules contain pre-diluted oil inside, so they can be swallowed directly. When taking peppermint oil capsules, carefully follow the dosage instructions on the label.
Proper Peppermint Oil Dosage
There is no standardized dosage for peppermint oil. The amount that is safe and effective can vary substantially based on the individual and concentration of the oil. Here are some general dosage guidelines for adults:
- Peppermint leaf tea: Up to 3-4 cups per day
- Peppermint oil capsules: 0.2-0.4 mL oil, taken 1-3 times per day
- Peppermint essential oil drops: 1-4 drops diluted in water, up to 3 times daily
For children over 2 years old, the maximum suggested dose is:
- 0.1 mL oil taken 1-3 times per day
- 1-2 drops oil diluted in water per dose, 2-3 times daily
When starting with peppermint oil, begin with lower doses like 1-2 drops or smaller 0.2 mL capsules. Monitor your body’s response and increase slowly as needed. Do not exceed the recommended dose for your age without medical approval. Keep in mind that everyone responds differently based on the oil concentration, delivery method, and individual sensitivity.
Benefits of Peppermint Oil Use
When used safely and correctly, ingestible peppermint oil can provide several health benefits. Here are some of the top wellness advantages of adding this aromatic oil to your routine:
Supports Digestive Health
Many people take peppermint oil to support digestive function. The active compound menthol has anti-spasmodic effects on the smooth muscles of the GI tract. This can help relax an overactive gut during digestion.
Peppermint oil may also help relieve gas, bloating, indigestion after eating, and general stomach upsets. Both the regular capsules and delayed release capsules can provide digestive relief.
Eases Occasional Nausea
Due to its anti-nausea effects, peppermint oil can help calm an upset stomach. Studies demonstrate its efficacy at reducing nausea during pregnancy and after surgery when used in addition to anti-nausea medications.
The cooling and soothing sensation of peppermint acts as a natural remedy for motion sickness as well. A few drops of the oil diluted in water may ease occasional nausea.
Fights Harmful Organisms
Peppermint oil has potent antimicrobial properties. When ingested, it may help to inhibit the growth of certain harmful organisms that can cause illness. Research indicates peppermint oil’s efficacy against bacteria, yeast, and parasites.
However, more human research is needed to fully understand how much the oil impacts infections when taken internally. Talk to your doctor about using peppermint oil for this purpose.
Freshens Breath
The clean, cooling flavor of peppermint can help freshen bad breath. Peppermint oil’s antibacterial action may also help reduce odor-causing bacteria in the mouth. After diluting essential oil in water, swish it around the mouth briefly before swallowing.
Peppermint tea and oil capsules can also cleanse the palate and leave breath fresh. The effects are temporary, but provide a nice quick fix for bad breath.
Reduces Stress and Improves Alertness
Inhaling diffused peppermint oil is renowned for boosting energy levels and concentration. Interestingly, ingesting therapeutic-grade peppermint oil may offer similar benefits. The invigorating aroma of the oil can help decrease stress and mental fatigue.
Research also indicates that peppermint’s mental stimulation and stress reduction carry over to healthy gut function and muscle relaxation as well.
Potential Side Effects and Safety
When used properly, ingesting small amounts of peppermint oil is generally recognized as safe by the FDA. However, misuse of the oil can sometimes cause side effects. Potential adverse reactions can include:
- Heartburn
- Nausea and vomiting
- Abdominal pain
- Headaches
- Mouth or throat irritation
- Allergic reactions
- Dizziness
- Flushing and sweating
Most reported side effects are related to taking too much peppermint oil at once. Exceeding the recommended doses or using undiluted oil increases the risk. Allergic reactions are also possible, especially in those with sensitivities to mint plants.
Peppermint oil may interact with certain medications as well. The oil can relax sphincter muscles in the esophagus, allowing stomach acid to flow back up. It potentially increases heartburn risk for those taking antacids or acid reducers.
Peppermint may also interfere with some drugs that slow digestion like anticholinergics and calcium channel blockers. Talk with your doctor before using peppermint oil if you take any regular medications.
To help prevent adverse effects, carefully follow the dosage guidelines and always dilute essential oil properly. Children and pregnant women should exercise additional caution, since research on internal peppermint oil use in these groups is limited.
Special Precautions
Here are some other precautions to keep in mind when ingesting peppermint oil:
- Avoid getting pure peppermint oil on the skin, as it can cause irritation. Wash hands after handling the oil.
- Do not ingest peppermint oil that is not clearly designated for internal use. Look for food-grade or dietary labels.
- Do not ingest peppermint oil for more than 2 weeks straight without taking a break. Chronic use can sometimes cause heartburn.
- Stop using peppermint oil at least 2 weeks before any scheduled surgery, since it can interact with anesthetics.
- Keep peppermint oil out of the reach of children. seek medical care if ingestion occurs.
Be sure to talk to your doctor before adding any supplement, including essential oils, to your health regimen. They can help assess whether internal peppermint oil use is appropriate and safe for you individually.
Frequently Asked Questions
What does ingesting peppermint oil do?
Ingesting small amounts of pure, food-grade peppermint oil may help relieve digestive issues, freshen breath, reduce nausea, and boost mental alertness. The oil contains active compounds like menthol that interact with receptors in the body when consumed.
Is peppermint oil FDA approved?
The FDA includes peppermint oil on its Generally Recognized as Safe (GRAS) list. However, this applies only to ingesting dilute amounts of high-quality, food-grade oil. The FDA cautions against ingesting large quantities of peppermint oil or using products not intended for consumption.
Can you put peppermint oil directly in your mouth?
No, peppermint essential oil should never be placed directly in the mouth undiluted. It must always be mixed with water or other liquid before swallowing. Undiluted oil can cause oral irritation, heartburn, or other adverse effects if ingested directly.
Can I put peppermint oil in tea?
You can add 1-2 drops of food-grade peppermint essential oil into a cup of warm tea. Use caution not to spill or allow the concentrated oil to come in contact with the lips or mouth. Stir well before drinking to disperse the oil throughout the tea.
How long does peppermint oil last when ingested?
Most of the effects of ingesting peppermint oil will be felt within 2-3 hours. The digestive benefits in particular tend to come on quickly but do not usually last beyond 24 hours. For longer lasting results, the oil must be consumed regularly.
Conclusion
Peppermint essential oil can be used internally to promote gut health, alleviate nausea, boost energy levels, and more when properly diluted. However, only high quality therapeutic-grade or food-grade peppermint oils should be ingested. Look for pure oil in capsules or labeled as food-grade or dietary. Always dilute essential oil drops adequately with water before swallowing.
Use small doses of 1-4 drops at a time and do not exceed the recommended amount. Monitor your body’s response, and discontinue use if any adverse reactions occur. While ingesting peppermint oil is generally safe, take precautions and consult your doctor before adding it to your wellness routine.
