Menthol
Snapshot
Cooling compound from mint that soothes airways, eases minor head and muscle tension, supports digestive comfort, and delivers a crisp, refreshing sensation.
What It Is
Menthol is a naturally occurring monoterpene alcohol best known for its cooling sensation. It activates cold-sensing TRPM8 receptors in skin and mucosa, which can ease the perception of irritation and minor discomfort.
Where It Comes From
Menthol occurs primarily in peppermint (Mentha × piperita) and spearmint (Mentha spicata) essential oils. It’s commonly crystallized from steam-distilled peppermint oil, and can also be produced synthetically to match the natural (-)-menthol form.
Key Nutrients & Compounds
The key bioactive is (-)-menthol (C10H20O). In mint oils it co-exists with menthone and menthyl acetate, which influence aroma and flavor, while menthol drives the characteristic cooling effect.
Health Benefits
Menthol’s cooling action can soothe a scratchy throat and may raise the cough-reflex threshold. Orally, it can enhance the sensation of nasal airflow during colds. Topically, menthol provides cooling relief that can ease minor muscle and head tension. Peppermint oil (rich in menthol) has evidence for supporting normal digestive comfort in sensitive guts.
Recommended Dosage
Follow product directions. Typical ranges used in products and studies include 2–10 mg menthol per lozenge; 1–10% menthol in topical creams/gels applied thinly up to several times daily; and enteric-coated peppermint oil capsules (often ~180–225 mg oil) taken before meals.
How To Use It
Choose lozenges for throat comfort, topical creams/gels for localized cooling relief, and aromatherapy or rubs for a refreshing sensation. For digestive support, use enteric-coated peppermint oil to deliver to the intestines.
Who Should Use It
People seeking quick, cooling comfort for minor throat irritation or localized muscle tension; those exploring peppermint oil for digestive comfort; and athletes looking for a perceived cooling aid in the heat.
Possible Interactions or Cautions
Avoid applying near eyes, mucous membranes, or broken skin, and do not combine with heating pads. Do not use mentholated products on the faces of infants or young children. Peppermint oil may aggravate reflux and is often not advised with gallbladder issues. Discontinue if irritation occurs. If pregnant, nursing, on medication, or managing a condition, consult a healthcare professional.
Final Thoughts
Versatile and fast-acting, menthol delivers a crisp cooling sensation that can make you feel more comfortable—from a soothing lozenge to a quick-relief topical. Choose quality products and use as directed.
Scientific Studies
Peier AM, Moqrich A, Hergarden AC, et al. A TRP channel that senses cold stimuli and menthol. Nature. 2002.
http://pubmed.ncbi.nlm.nih.gov/11893340
Wise PM, Breslin PAS, Dalton P. Sweet taste and menthol increase cough reflex thresholds. Pulm Pharmacol Ther. 2012.
http://pubmed.ncbi.nlm.nih.gov/22465565
Eccles R, Jawad MS, Morris S. The effects of oral (-)-menthol on nasal resistance to airflow and the sensation of airflow in the common cold. J Pharm Pharmacol. 1990.
http://pubmed.ncbi.nlm.nih.gov/1981905