Peppermint Oil Can Lower Your Blood Pressure More Than 8 Points—How To Get the Benefits
Bonus: It helps gently slow an elevated heart rate too
Key Takeaways
- A small trial found peppermint oil lowered systolic blood pressure by 8.5 points.
- Those taking peppermint oil also saw their resting heart rate drop nearly 9 beats per minute.
- The promising results need more studies before peppermint oil can be recommended for BP.
If your last doctor’s visit ended with a warning about your blood pressure numbers creeping up, you’re far from alone. The good news is that a surprisingly simple kitchen-cabinet staple may help. New research suggests a tiny daily dose of peppermint oil could give your heart a gentle assist, no prescription required. Here’s everything you need to know about how peppermint can lower your blood pressure naturally.
What the new peppermint oil study found
Researchers wanted to know whether something as humble as peppermint could make a measurable difference for those living with elevated blood pressure (hypertension). In a study published in PLOS One, adults with mild to moderate hypertension took 1 drop of peppermint oil diluted in 4 ounces of water twice a day for 20 days.
The results were more impressive than you might expect. Participants saw their heart rate slow and their systolic blood pressure (the top number) drop by 8.5 mmHg. British researchers who conducted the study called it “a sizable short-term effect.”
How mint benefits blood pressure and heart health
So how does a little peppermint pull off such a big shift? Researchers credit menthol and other antioxidants naturally found in mint. Those compounds appear to help widen and relax blood vessels, which allows blood to flow through with less resistance. That means less strain on your heart with every beat. When blood vessels are more relaxed, both your blood pressure and your heart rate have a chance to settle into a calmer rhythm.
What to look for when buying peppermint oil
Not every bottle of peppermint oil is food-safe, and this is where it pays to read the label carefully. Some oils are made strictly for aromatherapy or topical use and shouldn’t be swallowed. Here’s what to check before you buy:
- Look for a bottle clearly labeled “ingestible,” “food-grade” or “dietary supplement.”
- Avoid anything labeled for aromatherapy or external use only.
- Stick with trusted brands. The researchers used Piping Rock Pure Oil of Peppermint, which sells on Amazon for about $8.
A single bottle can last a very long time when you’re using one drop at a time, which makes this one of the more budget-friendly wellness experiments you can try.
How to add peppermint to your daily routine
To mirror what the study participants did, add 1 drop of ingestible peppermint oil to 4 ounces of water and drink it twice a day for 20 days. Pair it with something you already do—your morning coffee ritual, your afternoon tea break—so it becomes second nature rather than another item on your to-do list. And because peppermint has that bright, refreshing taste, it’s pleasant to sip.
One important note: Peppermint oil isn’t a replacement for the blood pressure medication or plan your doctor has already put you on. Talk to your doctor before adding it to your routine, especially if you take heart or acid reflux medications, so you can be sure it’s a good fit for you.
The bottom line on peppermint for blood pressure
Managing blood pressure often feels like it demands big, sweeping changes. But this research is a reminder that small, consistent habits can add up. A drop of peppermint oil in a glass of water isn’t a miracle cure, but it may be one more supportive tool you can lean on as you take care of your heart.
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