Lemon Balm Tea More Effective Than Ozempic for Weight Loss? The Truth Behind TikTok’s Newest Viral Drink
Plus, the quick and easy lemon balm tea recipe you just have to try
Step aside lemon water: There’s a new lemony sip that has people raving on social media about its benefits for weight loss, improved sleep quality and better mood. Yes, we’re talking about lemon balm tea. But can it deliver all the perks that people claim? Is drinking lemon balm for weight loss a smart strategy? We spoke to a dietitian to get the skinny on lemon balm tea, including the real health benefits it can deliver and easy ways to make the sip healthier and more delicious.
What is lemon balm and how is it used in tea?
“Lemon balm or, Melissa officinalis by its plant name, is an aromatic herb belonging to the mint family of plants. It’s distinguished by its bright, lemony scent and flavor,” says Lena Bakovic, MS, RDN, CNSC, a registered dietitian nutritionist at Live It Up who specializes in weight management. You may have seen people on TikTok making “lemon balm tea” with lemon juice and regular mint; while likely tasty, this is not technically lemon balm tea as it doesn’t contain lemon balm leaves.
Does lemon balm tea really help with weight loss?
One viral video claimed that lemon balm is 98% more effective at shrinking your waistline than Ozempic. While this does not appear to be true, there are ways that drinking lemon balm tea can support your weight loss journey.
Woman's World Answers
“While lemon balm tea does not at this time directly correlate to weight loss management, its possibly positive role pertaining to stress management is somewhat widely recognized as an important influential factor,” Bakovic says. Indeed, the most well-known benefit of drinking lemon balm tea is that it seems to reduce stress. “Lemon balm tea consumption has been recognized for its calming properties, potentially helping to reduce stress levels and promote a relaxed state of mind,” says Bakovic.
A study in the Journal of Molecular Biochemistry found that when obese adults were enrolled in a stress management program alongside a weight loss program, they lost almost twice as much weight as those who did not participate in the stress management program. This suggests that if lemon balm tea is helping to ease your stress, that can be a powerful tool in supporting a weight loss plan.
What’s more, Bakovic says that lemon balm can also help to improve digestive health and reduce bloating, both of which could also support weight loss.
Lemon balm tea recipe for weight loss
How do you make lemon balm tea? A basic lemon balm recipe for weight loss—or rather, to support a weight loss plan—includes:
- Fresh lemon balm leaves or a lemon balm tea bag
- Fresh lemon slices
- Honey
- Water
To make, bring the water to a boil then pour it over the lemon balm leaves or tea bag to steep for a few minutes. If you bruise the leaves slightly beforehand, they will release more flavor. After a few minutes, add some lemon slices (you can squeeze one or two to release the juice) and honey (raw is best) to taste, then sip and enjoy.
How to boost lemon balm tea with ginger, mint or matcha
Once you have your base lemon balm tea recipe, these tweaks and additions can help further support your weight loss or health goals:
- Fresh mint or basil. “These can offer a more refreshing taste profile,” notes Bakovic. If you’re using a lemon balm tea bag, adding fresh mint can certainly brighten up the flavor of your sip.
- Grated fresh ginger. Many people making lemon balm tea on social media are steeping some grated fresh ginger along with the lemon balm. Not only is ginger a zippy addition to tea that pairs deliciously with citrus, but it can also lower blood sugar and support weight loss, per a review in Critical Reviews in Food Science and Nutrition.
Green tea or matcha. Dropping a green tea bag alongside your lemon balm or stirring in a teaspoon of matcha powder will add some earthiness to the sip (you may need to add more lemon juice and/or honey to balance things out). Plus, research in BMC Complementary and Alternative Medicine found that compounds in green tea increase production of leptin, the hormone that regulates appetite, while a separate review in Phytotherapy Research found that green tea can reduce body weight and waist circumference.
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