Green mint is a type of herbal plant belonging to the Mentha genus. It is typically cultivated for the extraction of its aromatic peppermint oil and is used for culinary, flavoring beverages, and medicinal purposes. In recent years, green mint has been found to have beneficial effects on cognitive and brain health, making it a prominent ingredient in supplements aimed at maintaining mental well-being in the elderly. In traditional medicine, green mint is also used as a remedy for gastrointestinal and respiratory issues, and it finds application in perfumes, candies, and pharmaceutical preparations. Additionally, due to its high content of phenolic and terpene compounds with antioxidant properties, green mint is widely used as an antimicrobial agent and food preservative.[1]
Key Bioactive Components of Green Mint:
Green mint contains various beneficial compounds, and the proportions of these components may vary depending on the source. One of the primary beneficial components is rosmarinic acid, which has been scientifically proven to possess various functions, including antibacterial, antiviral, antioxidant, anti-inflammatory, and neuroprotective properties.[2] This component has demonstrated positive effects on brain tissue oxidation and memory and learning in animal experiments.[3]
In addition to rosmarinic acid, green mint contains other beneficial components. Some of the key components include:
- Eugenol: It possesses antioxidant and anti-inflammatory properties.
- Caffeic acid: This is a natural polyphenolic compound with antioxidant and anti-inflammatory effects, playing an essential role in protecting cells from oxidative damage.
- α-Tocopherol: This is a form of vitamin E with powerful antioxidant properties that help safeguard cells from free radical damage.
- Carvone: It has antimicrobial properties and can assist in inhibiting the growth of certain bacteria, contributing to overall health maintenance.
7 Major Benefits of Green Mint
Green mint boasts numerous bioactive properties and has been employed in traditional medicine as a carminative, antispasmodic, diuretic, antimicrobial, and antioxidant agent. It is effective in the treatment of colds, respiratory issues, and gastrointestinal problems. Beyond these established benefits, ongoing research has unveiled other advantageous aspects of green mint:
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Enhanced Cognitive Abilities and Attention
A study involving 11 participants aged 50 to 70 who reported memory impairments administered 900 mg of green mint extract daily for 30 days. The results indicated a notable improvement in participants’ reasoning abilities (P=0.023) and attention/concentration.
These findings underscore the potential of green mint to improve cognitive function and enhance attention and memory in individuals with memory-related concerns.Furthermore, supplementation with green mint extract resulted in detectable active components in the blood, and improvements in attention and concentration were observed at both 2 and 4 hours after supplementation[5].
In another study, 90 participants suffering from age-related memory decline were divided into three groups, each receiving daily supplementation of 0 mg, 600 mg, and 900 mg of green mint extract for 90 days. The results indicated that daily intake of 900 mg of green mint extract improved the quality of working memory by 15% compared to the placebo group and increased the accuracy of working memory by 9%, showing better improvement trends compared to the group receiving 600 mg[6].
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Improve Sleep and Mood
Animal experiments have shown that green mint extract achieves its effects on regulating sleep disorders by increasing acetylcholine and GABA concentrations in the brain while decreasing serotonin levels[8].
In clinical studies, participants suffering from memory decline due to aging who consumed 900 mg of green mint extract daily exhibited better vitality, fewer mood disorders, easier sleep onset, and improved morning wakefulness[6].
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Improve Lung Function
A study involving 20 athletes found that inhaling nebulized green mint leaf essential oil (at a concentration of 0.2 ml/kg) improved lung function test results. The normal lung function measurement was 50%, but inhalation of nebulized green mint leaf oil increased it to 60%. Additionally, when running the same distance, participants who inhaled the nebulized oil experienced reduced running time[9].
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Enhance Reaction Time
Given the known cognitive benefits of green mint, researchers sought to understand if it could lead to improved athletic performance by enhancing cognitive abilities.
In a randomized double-blind clinical trial involving 142 healthy participants, those who received a daily dose of 900 mg of green mint extract (containing at least 14.5% rosmarinic acid and 24% phenolic compounds) were compared to a placebo group. The study found that the group receiving green mint extract supplementation demonstrated a higher overall accuracy rate in reaction time tests[2].
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Antioxidant Properties, Reduced Stroke Volume
During acute stroke, excessive generation of reactive oxygen species can disrupt the body’s endogenous antioxidant systems, leading to high oxidative stress. Rosmarinic acid found in green mint extract is believed to possess antioxidant capabilities.
In an animal experiment, mice subjected to transient middle cerebral artery occlusion (a model of stroke) were supplemented with green mint extract, resulting in maintained body weight, reduced occlusion volume, and a significant display of antioxidant activity in the blood[10].
In a follow-up study after 14 days of experimentation, mice were again subjected to transient middle cerebral artery occlusion and continued to receive green mint extract supplementation for 5 days. This led to a significant reduction in thrombus volume, intraocular inflammation factors, and a significant improvement in blood-brain barrier integrity[11].
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Glaucoma
Blindness resulting from glaucoma is primarily due to apoptosis of retinal ganglion cells. In an animal experiment, mice with a glaucoma model were supplemented with green mint extract, luteolin, taurine, and B vitamins. The study found that mice supplemented with these nutrients exhibited decreased concentrations of apoptosis-related markers in their bodies, which allowed retinal ganglion cells to survive and improved visual impairment, demonstrating a neuroprotective effect[12].
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Improve Arthritis Pain
In a study involving 46 osteoarthritis patients who consumed green mint tea daily for 16 weeks, it was found that participants who consumed green mint tea experienced improvements in joint stiffness and mobility. However, only the group taking a high dose of rosmarinic acid (280 mg daily) showed a significant reduction in pain[13].
Who Should Supplement with Green Mint
Apart from pregnant women, breastfeeding mothers, and individuals with liver or kidney diseases, who are not recommended to consume large quantities of green mint[14], virtually anyone can benefit from supplementation. This is especially true for those with cognitive needs who want to enhance their memory and focus.
Looking to Boost Brain Health? Green Mint Combined with a Complex Is More Beneficial
In addition to green mint, the following brain-boosting components can be used in combination:
Probiotics
The gut-brain axis is a communication pathway composed of interactions between the gut microbiota and the central nervous system. It primarily relies on the transmission of neural hormones and signals to promote the physiological interaction of the gut-brain.[16]
Phosphatidylserine (PS)
Phosphatidylserine is a type of phospholipid that aids in communication between nerve cells in the brain. A Japanese study involving 78 elderly individuals with mild cognitive impairment (aged 50-69) randomly assigned them to take either 300 mg of phosphatidylserine daily or a placebo. After 6 months, it was discovered that the group supplemented with phosphatidylserine had higher memory scores compared to their scores before supplementation, while there was no difference in the placebo group[17].
Folate (Folic Acid)
Folate, also known as vitamin B9, plays a crucial role in maintaining the nervous system in the human body. A review of 36 articles suggests that folate supplementation can reduce homocysteine levels, leading to vascular protection, decreased inflammatory responses, antioxidant effects, regulation of brain folate deficiency, and ultimately an improvement in cognitive function[18].
Vitamin B Complex
The B-vitamin complex consists of water-soluble vitamins that play essential roles in cellular functions. These vitamins closely interact and impact various brain functions, including energy production, DNA/RNA synthesis and repair, methylation of genomic and non-genomic molecules, the synthesis of numerous neurochemicals and signaling molecules, and serving as coenzymes in a multitude of breakdown and synthesis reactions. A deficiency in the B-vitamin complex can impair brain function from reaching its full potential[19]
Ginkgo Biloba
Ginkgo biloba leaf extract is often used for its antioxidant properties in the treatment of vascular issues, memory decline, dementia, and macular degeneration. In a randomized, double-blind, placebo-controlled clinical trial involving 61 healthy participants, it was found that after 30 days of taking 120 mg of Ginkgo biloba, cognitive and memory processes, particularly working memory and memory integration, were improved compared to the placebo group. This improvement was assessed through neuropsychological tests and computerized tomography scans[20].
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