Lemon Balm for Weight Loss: Does This Viral Herbal Remedy Really Work?
Lemon balm may help with weight loss, stress relief and better sleep—experts share the details!
If you spend any time on social media, you’ve likely seen recipes for the viral lemon balm elixir that reportedly aids weight loss and tames bloating. But what is lemon balm, and can it really help you shed unwanted pounds? We asked doctors to break down the health benefits of lemon balm, plus how much you should consume to enjoy the perks.
What is lemon balm?
“Lemon balm is a dark green, leafy herb, part of the mint family that looks very much like mint as well,” says Lamees Hamdan, MD, an Integrative Medical Doctor. “It has been used throughout history to lift the spirits and help with indigestion and to help heal wounds and infections.”
You can find it in tea, as a liquid lemon balm extract and as dried lemon balm leaves. You may also see lemon balm supplements on store shelves. Regardless of what form it’s in, there are key compounds in lemon balm that benefit your health and wellbeing.
Woman's World Answers
Lemon balm for weight loss
One of the biggest—and buzziest—claims about the benefits of lemon balm is its ability to aid weight loss. But is there any truth to the viral videos on TikTok? While lemon balm won’t directly move the number on the scale, it can support the body’s natural processes that help maintain a healthy weight.
“The beautiful thing about herbs—and the reason I have studied them being a medical doctor—is that they are multifunctional,” says Dr. Hamdan.
She says that while lemon balm may traditionally have been known as an herb that helps people feel calm, it also plays a role in liver function and the digestion of fatty foods, which may impact metabolism. Here’s how it works:
How lemon balm breaks down fat
“Lemon balm is made up of caffeic acid, eugenol and chlorogenic acid, all which help in the production and activation of gastric juice that help break down fat and digest other foods. [The herb] also may help lower cholesterol through its antioxidant content,” says Dr. Hamdan.
In fact, an animal study published in Antioxidants found that mice fed a high-fat diet who consumed a mixture of lemon balm and corn silk gained significantly less weight, accumulated less body fat, had smaller fat cells and exhibited lower “bad” LDL cholesterol and higher “good” HDL cholesterol levels compared to those on a high-fat diet alone.
“Lemon balm and corn silk together gave better results in this study,” Dr. Hamdan explains. “Corn Silk is known as a gentle diuretic in humans, flushing out excess water in the body and that might inhibit fat accumulation and fat synthesis in mice.”
While lemon balm shows potential for weight loss and fat burning, Dr. Hamdan emphasizes that more research on humans is needed to determine its direct impact. Still, if you’re interested in trying lemon balm for weight loss, it might be worth adding to your daily routine. (More on how to do so below.)
More lemon balm benefits
Aside from supporting weight loss, lemon balm has a host of additional health benefits. Here’s what it can do:
It reduces stress
For many people, high stress doesn’t just affect the body—it can also disrupt your daily functioning. That’s where lemon balm comes in.
“Lemon balm is one of my favorite herbs for relaxation because it works directly on the nervous system to promote calmness and ease stress,” says Jaclyn Tolentino, DO, and Lead Functional Medicine Practitioner at Love.Life.
You may be wondering just how this humble herb can help with stress. Dr. Toentino says, “it increases levels of GABA, a neurotransmitter that helps quiet the mind and reduce feelings of overwhelm.”
It helps you sleep
If stress has impacted your ability to get a sound night’s rest, a pre-bed dose of lemon balm is worth a try. “It’s a great option for people who struggle with falling asleep or staying asleep, especially when used as a nighttime tea or tincture,” says Dr. Tolentino.
She adds that women going through perimenopause and menopause often experience hormonal shifts that can lead to increased stress, poor sleep, brain fog and metabolic changes. Lemon balm (which contains an anti-inflammatory compound called rosmarinic acid) can be a powerful support during this time.
It can give your brain a boost
As we age, we want to keep our thinking and memory sharp. And while crossword puzzles and brain games are a great start, lemon balm also delivers brain health benefits.
“Lemon balm is a nootropic herb, meaning it can enhance brain function. Studies suggest it may improve memory, focus and cognitive performance, making it a great addition for those looking to support mental clarity,” says Dr. Tolentino.
In fact, a small study in the journal Neuropsychopharmacology found that adults who consumed a high dose of Melissa officinalis (lemon balm) showed improved memory performance on cognitive tests.
How to get the benefits of lemon balm
Lemon balm can be taken in many forms, but our experts say tea is a great place to start. “I love it as a tea, and its flavor profile makes it ideally suited for this,” says Dr. Hamdan.
“If you’re new to lemon balm, start with tea or a gentle tincture before moving to capsules or stronger extracts,” adds Dr. Tolentino. “And always talk to your doctor about taking any supplements, including lemon balm.”
Ready to reap the rewards of lemon balm? Here’s what Dr. Tolentino recommends to get started (choose one option that suits you):
- Tea: one to two cups per day
- Tincture or extract: 300-600 mg per day (follow product instructions)
- Capsules: 300-500 mg, one to two times per day
Dr. Tolentino says research suggests that up to 600 mg of lemon balm per day is generally safe, and drinking up to three cups of lemon balm tea daily is considered safe as well. But ultimately, if you’re taking the supplement route, “always follow the dosage on the label and be sure to check in with your doctor,” she says.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
