Do you ever feel sleepy after lunch or tired after a less-than-perfect night’s sleep? Do you ever lose focus during long and demanding tasks at work or struggle to stay alert in crucial situations, such as during a long-distance drive? In all of these situations, it is great to know a way to combat fatigue and stay focused and alert.
Peppermint, whether in the form of essential oils or tea, can help maintain your concentration and alertness and improve mental and physical fatigue. This article will discuss the effect of peppermint on the body and provide practical tips on how to alleviate fatigue and enhance concentration and alertness in daily life with the use of peppermint.
About peppermint
Peppermint, a member of the Lamiaceae family (mint family), is a widely distributed plant commonly used for treating flu, headaches, and fever, as well as being used as a flavouring agent in cooking and tea. Its leaves and flowers contain peppermint essential oil, which is composed mainly of menthol, menthone, neomenthol, and iso-menthone.1
Peppermint essential oil is known for its various health benefits, including anti-inflammatory, anti-bacterial, anti-viral, and anti-tumour properties.1,2 In addition, several studies have shown that it can reduce mental and physical fatigue and enhance focus and alertness.
Peppermint is a natural remedy for promoting focus and alertness
Effects of peppermint on the body
How does peppermint affect our body? Peppermint has several benefits, including increasing energy levels, improving blood oxygenation and circulation, and increasing brain activity. These effects can help reduce fatigue and increase alertness and focus. The following sections explain some of the mechanisms behind these benefits.
Increase in energy levels
Menthol, the main component of peppermint essential oil, can stimulate the central nervous system, increasing cellular energy metabolism (the production of energy in cells). This ultimately can lead to higher energy levels in the body.1
Increase in oxygen levels and blood circulation
Inhaling or applying peppermint essential oil topically can increase lung capacity and promote blood circulation by relaxing vascular smooth muscle. This leads to higher oxygen levels in the blood and better oxygen supply to the brain, supporting optimal brain function.1,2
Increase in neuronal activity
Peppermint essential oil contains menthol and menthone, which are neuroactive (active in the nervous system) substances that protect the brain and nervous system. They stimulate neurons and increase their activity, making peppermint essential oil an effective treatment for mental fatigue.1
Impact of peppermint on cognitive functions
Studies investigating the effect of peppermint on focus and alertness
Peppermint has been shown to have a positive effect on brain activity, oxygen levels, and energy levels, which can in turn impact cognitive functions. Studies have observed such cognitive changes.
For instance, the University of Northumbria investigated the impact of peppermint on cognitive performance and mood.6 The study involved a group of participants who underwent a series of tests in the presence of peppermint odour to evaluate their attention, working memory, and long-term memory. The study compared the results of a group exposed to peppermint odour with those of a group without it.
The findings showed that peppermint enhances reaction speed, alertness, and overall memory quality. However, the effect on short-term memory improvement should be taken with caution, as some studies have failed to find a positive correlation between peppermint exposure and short-term memory improvement.4,5
Another study conducted at Wheeling Jesuit University required participants to type letter combinations displayed on a screen as quickly as possible, a task that demands high levels of attention.5 The group exposed to peppermint during the task demonstrated improved focus and higher performance.
Other studies have also found an increase in alertness, as participants' visual and auditory reaction times improved.4
Studies investigating the effect of peppermint on sleepiness and fatigue
A study examined the impact of peppermint on daytime sleepiness by measuring pupillary oscillations, which are a reliable indicator of sleepiness. The findings revealed that peppermint oil can reduce sleepiness and may be a helpful tool in combating daytime fatigue.3
Other studies have shown that menthol can generally improve energy levels and reduce blood lactate levels, which can accumulate after physical exercise and cause physical fatigue.1 In addition, a study found that peppermint odour can enhance athletic performance, including running speed, hand grip strength, and number of push-ups.9
Summary of effects on cognitive functions
In summary, the positive effects of peppermint on cognitive function include:
- Increased alertness and improved reaction times1
- Enhanced focus and concentration leading to improved performance4,5
- Reduced daytime sleepiness3
- Reduced mental and physical fatigue1,9
Practical applications and tips
Incorporating peppermint into daily routine
Incorporating peppermint into your daily routine can have numerous benefits, improving both physical and mental well-being. To optimise these advantages, consider integrating peppermint into your daily routine using the following practical strategies:
Drinking peppermint tea
Peppermint leaves contain peppermint essential oil, which can improve your energy levels and contain the neuroactive substances menthol and menthone. Both can reduce mental fatigue. Drinking peppermint tea can also provide other benefits, such as easing digestive issues, relieving tension headaches and migraines, and freshening your breath.1
Diffusing peppermint essential oil
A diffuser can be used to distribute peppermint oil in the room. Inhaling peppermint aroma can improve breathing, and increase lung capacity, thus increasing oxygen levels. Studies have shown that inhaling peppermint aroma can lead to increased concentration, focus, and alertness while reducing fatigue.
Applying peppermint essential oil to your skin
Peppermint oil can be applied directly to the body (e.g. a roll-on stick). This method can increase oxygen levels and stimulate blood circulation, providing a revitalising and invigorating effect.
Chewing menthol gum
Chewing menthol gum not only freshens your breath but also enhances breathing and increases oxygen levels due to the aroma of peppermint. Additionally, a study found that chewing gum is associated with greater alertness.7
Potential side effects or precautions to consider
Peppermint is generally well-tolerated.8 However, caution should be exercised when applying peppermint essential oil topically as it may cause skin reactions, particularly in young children and infants. Peppermint can cause allergic reactions, most likely due to methanol, and overdosing on peppermint oil can be toxic.1 If you are unsure about the effects of peppermint, it is advisable to consult your doctor before usage.
Summary
Peppermint is often used for its flavour and medicinal properties. It can help combat fatigue and enhance focus and alertness. Its essential oil contains menthol and menthone, which stimulate the central nervous system, increase energy levels, and improve blood circulation and brain activity.
Studies have demonstrated its positive impact on cognitive functions, including increased alertness, improved reaction times, enhanced focus and concentration, and reduced daytime sleepiness and fatigue. If you experience post-lunch sleepiness or start to lose concentration during a long work session, try drinking peppermint tea, using a diffuser with peppermint essential oil, applying it topically, or chewing menthol gum to boost your focus and alertness.
References
- Zhao H, Ren S, Yang H, Tang S, Guo C, Liu M, et al. Peppermint essential oil: its phytochemistry, biological activity, pharmacological effect and application. Biomedicine & Pharmacotherapy [Internet]. 2022 [cited 2024 Mar 8]; 154:113559. Available from: https://linkinghub.elsevier.com/retrieve/pii/S0753332222009489.
- Oh JY, Park MA, Kim YC. Peppermint Oil Promotes Hair Growth without Toxic Signs. Toxicological Research [Internet]. 2014 [cited 2024 Mar 8]; 30(4):297–304. Available from: https://link.springer.com/10.5487/TR.2014.30.4.297.
- Norrish MIK, Dwyer KL. Preliminary investigation of the effect of peppermint oil on an objective measure of daytime sleepiness. International Journal of Psychophysiology [Internet]. 2005 [cited 2024 Mar 8]; 55(3):291–8. Available from: https://linkinghub.elsevier.com/retrieve/pii/S0167876004001722.
- Barker S, Grayhem P, Koon J, Perkins J, Whalen A, Raudenbush B. Improved Performance on Clerical Tasks Associated with Administration of Peppermint Odor. Percept Mot Skills [Internet]. 2003 [cited 2024 Mar 8]; 97(3):1007–10. Available from: http://journals.sagepub.com/doi/10.2466/pms.2003.97.3.1007.
- Effect of Peppermint Aroma on Short Term Memory and Cognition in Healthy Volunteers. IJOP [Internet]. 2020 [cited 2024 Mar 8]. Available from: http://ijop.net/index.php/ijop/article/view/10.
- Moss M, Hewitt S, Moss L, Wesnes K. MODULATION OF COGNITIVE PERFORMANCE AND MOOD BY AROMAS OF PEPPERMINT AND YLANG-YLANG. International Journal of Neuroscience [Internet]. 2008 [cited 2024 Mar 8]; 118(1):59–77. Available from: http://www.tandfonline.com/doi/full/10.1080/00207450601042094.
- Smith AP, Boden C. Effects of Chewing Menthol Gum on the Alertness of Healthy Volunteers and Those with an Upper Respiratory Tract Illness. Stress and Health [Internet]. 2013 [cited 2024 Mar 8]; 29(2):138–42. Available from: https://onlinelibrary.wiley.com/doi/10.1002/smi.2437.
- Chumpitazi BP, Kearns GL, Shulman RJ. Review article: the physiological effects and safety of peppermint oil and its efficacy in irritable bowel syndrome and other functional disorders. Aliment Pharmacol Ther [Internet]. 2018 [cited 2024 Mar 8]; 47(6):738–52. Available from: https://onlinelibrary.wiley.com/doi/10.1111/apt.14519.
- Raudenbush B, Corley N, Eppich W. Enhancing Athletic Performance through the Administration of Peppermint Odor. Journal of Sport and Exercise Psychology [Internet]. 2001 [cited 2024 Mar 8]; 23(2):156–60. Available from: https://journals.humankinetics.com/view/journals/jsep/23/2/article-p156.xml.
