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Head-to-head evidence comparison — which supplement is right for you?
B. lactis (BB-12 / HN019) vs Peppermint Oil: Peppermint Oil has the stronger overall evidence (7 vs 6/10); they're alternatives for improve digestion — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Peppermint Oil wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Mostly mechanism / observational
Top outcomes
Verdict
Mostly mechanism / observational
Top outcomes
Shared outcomes (1)
Outcomes where both B. lactis (BB-12 / HN019) and Peppermint Oil have evidence — compare verdict strength side-by-side.
1-10 billion CFU daily for BB-12 (1 billion is enough); 10-20 billion CFU daily for HN019 if transit is the goal
any
Capsule or sachet standardized to a named strain (BB-12 or HN019)
180-225mg enteric-coated peppermint oil, 2-3 times daily before meals
before-meals
Enteric-coated capsules
2 weeks
4 weeks
n/a
n/a
Within hours to 4 weeks
Days to weeks
Soon after dosing
Dose-response effect of Bifidobacterium lactis HN019 on whole gut transit time and functional gastrointestinal symptoms in adults.
Scand J Gastroenterol (2011) · Rct · n=100
Whole-gut transit fell 49 to 21 hours on high dose (p<0.001) and 60 to 41 hours on low dose (p=0.01); placebo unchanged
Eight-Week Supplementation With Bifidobacterium lactis HN019 and Functional Constipation: A Randomized Clinical Trial.
JAMA Netw Open (2024) · Rct · n=229
Primary outcome (change in complete spontaneous bowel movements per week): +0.80 with HN019 vs +0.66 placebo — no difference
Effects of 28-day Bifidobacterium animalis subsp. lactis HN019 supplementation on colonic transit time and gastrointestinal symptoms in adults with functional constipation: A double-blind, randomized, placebo-controlled, and dose-ranging trial.
Gut Microbes (2018) · Rct · n=228
No significant differences vs placebo in the primary outcome (colonic transit time) or any secondary outcome
The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data.
BMC Complement Altern Med (2019) · Meta analysis · n=835
12 randomized trials, 835 patients pooled
Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis.
J Clin Gastroenterol (2014) · Meta analysis · n=726
9 randomized placebo-controlled trials, 726 patients
Western herbal medicines in the treatment of irritable bowel syndrome: A systematic review and meta-analysis.
Complement Ther Med (2020) · Meta analysis
33 double-blind placebo-controlled trials reviewed; 17 evaluated peppermint oil
Peppermint Oil has a higher evidence score (7/10 vs 6/10) and wins in 2 of 3 categories.
For improve digestion, Peppermint Oil has a higher relevance score (85 vs 68).
No known interactions between B. lactis (BB-12 / HN019) and Peppermint Oil have been documented in our database. However, always consult a healthcare provider before combining supplements.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.