Understanding Lemon Balm for Weight Loss:Tea, Myths & More

Lemon balm (Melissa officinalis), a fragrant herb in the mint family, has been used for centuries to ease stress, promote sleep, and soothe digestion. Recently, social media platforms like TikTok have spotlighted lemon balm as a potential weight loss aid, sparking curiosity about its effectiveness.

But does lemon balm really help with weight loss, or is it just another wellness trend? This article dives into the science, explores its benefits, and offers practical ways to incorporate lemon balm into a balanced weight loss plan—while keeping expectations realistic.

What Is Lemon Balm?

Lemon balm is a perennial herb native to southern Europe, North Africa, and West Asia, now grown worldwide. Its lemon-scented leaves are used in teas, supplements, tinctures, and topical products.

Traditionally, lemon balm has been valued for its calming, digestive, and antiviral properties, often brewed into teas or combined with herbs like valerian for relaxation. Today, its potential role in weight management is gaining attention, but the science is still emerging.

Can Lemon Balm Help with Weight Loss?

Lemon balm’s potential for weight loss is primarily indirect, tied to its effects on stress, sleep, and digestion. Here’s what the research says:

1. Stress Reduction and Appetite Control

Chronic stress can elevate cortisol levels, leading to overeating and abdominal fat storage.

A 2024 review found that lemon balm may reduce anxiety and improve mood, potentially by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes calmness.

Lower stress may reduce emotional eating, indirectly supporting weight loss. For example, a small 2021 study showed that 600 mg of lemon balm extract improved calmness and alertness in adults under mental stress.

2. Improved Sleep Quality

Poor sleep disrupts hunger-regulating hormones like ghrelin and leptin, increasing appetite and cravings.

Lemon balm’s mild sedative effects may improve sleep quality, which could help manage these hormones. A 2019 study of 80 people post-coronary bypass surgery found that 500 mg of lemon balm three times daily improved sleep in 54% of participants.

Another study in menopausal women showed that lemon balm combined with valerian enhanced sleep quality. However, solo lemon balm studies are limited, so more research is needed.

3. Digestive Health and Bloating

Lemon balm may ease bloating and indigestion, which can make you feel lighter but doesn’t directly cause fat loss.

Its carminative properties help reduce gas and improve gut motility, potentially aiding digestion. A study in rats suggested that lemon balm’s phenolic compounds, like rosmarinic acid, have gastroprotective effects, but human studies are sparse.

4. Metabolic Benefits

Some animal studies suggest lemon balm may support metabolic health. For instance, the lemon balm extract ALS-L1023 reduced weight gain, visceral fat, and blood glucose in obese mice by promoting fatty acid oxidation via PPARα activation.

Another study showed that a lemon balm and corn silk mixture reduced body weight and adipocyte size in mice on a high-fat diet. However, these findings haven’t been replicated in humans, so direct weight loss claims remain unproven.

5. Lipid and Glucose Regulation

A 2024 meta-analysis found that lemon balm consumption may lower cholesterol and triglycerides, which could reduce insulin resistance—a factor that complicates weight loss.

Another study in diabetic rats showed improved glucose metabolism and reduced weight gain, but human evidence is lacking.

Key Takeaway: Lemon balm may support weight loss indirectly by reducing stress, improving sleep, and aiding digestion, but it’s not a magic bullet. Human studies are limited, and most evidence comes from animal research or small-scale trials.

How to Use Lemon Balm for Weight Loss

To incorporate lemon balm into your weight loss journey, focus on sustainable habits and realistic expectations. Here’s a practical guide:

Lemon Balm Tea Recipe

This soothing tea combines lemon balm with metabolism-boosting ingredients like ginger and lemon juice.

Ingredients:

1 cup fresh lemon balm leaves (or 2 tbsp dried)

1-inch piece of fresh ginger, grated

Juice of 1 lemon

1–2 tsp honey (optional, for sweetness)

4 cups water

Instructions:

Bring water to a boil in a saucepan.

Turn off the heat, add lemon balm leaves and ginger, and cover. Steep for 10 minutes.

Strain into a pitcher. Add lemon juice and honey, if desired, and stir.

Serve hot as a calming tea or chilled over ice for a refreshing drink.

Best Times to Drink:

Morning: Kickstart your day with a warm cup to boost metabolism and reduce morning stress.

Evening: Sip before bed to promote relaxation and better sleep, potentially curbing late-night cravings.

Post-Meal: Drink after meals to aid digestion and reduce bloating.

Dosage: Up to 3 cups of lemon balm tea daily or 600 mg of lemon balm extract is generally considered safe for most adults. Always follow product labels and consult a healthcare provider.

Other Forms of Lemon Balm

Supplements: Capsules or tinctures (e.g., 300–600 mg daily) offer precise dosing but may interact with medications.

Tinctures: Alcohol-free options, like MaryRuth Organics Lemon Balm Tincture, can be added to water or smoothies.

Topical Products: Less relevant for weight loss but useful for cold sores or skin irritation.

Incorporating Lemon Balm into Your Routine

Replace Sugary Drinks: Swap high-calorie beverages like sodas or lattes with lemon balm tea to cut liquid calories.

Pair with Healthy Habits: Combine lemon balm with a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, plus regular exercise (e.g., 150 minutes of moderate activity weekly).

Stress Management: Use lemon balm tea during mindfulness practices like meditation to enhance relaxation.

Safety and Side Effects

Lemon balm is generally safe when consumed in moderation, such as in food amounts or up to 500–600 mg daily for supplements for up to 6 months. However, consider these precautions:

Side Effects: Mild issues like nausea, dizziness, or increased appetite may occur. High doses can cause excessive sedation.

Interactions: Lemon balm may enhance the effects of sedatives or sleep aids, causing drowsiness. It can also interfere with thyroid medications, potentially reducing their effectiveness.

Contraindications: Avoid lemon balm if you have thyroid disease, are pregnant, breastfeeding, or scheduled for surgery (stop 2 weeks prior). Children and the elderly should consult a doctor.

Allergies: Rarely, lemon balm may cause skin irritation when applied topically or allergic reactions in sensitive individuals.

Always consult a healthcare professional before starting lemon balm, especially if you take medications or have health conditions.

Why Lemon Balm Isn’t Enough

While lemon balm may support weight loss indirectly, it’s not a standalone solution. Sustainable weight loss requires:

Balanced Diet: Focus on nutrient-dense foods with controlled portions to create a calorie deficit.

Regular Exercise: Aim for a mix of cardio and strength training to boost metabolism and burn fat.

Lifestyle Changes: Prioritize sleep (7–9 hours nightly), stress management, and hydration.

Realistic Goals: Aim for 5–10% body weight loss over 3–6 months, as recommended by experts.

Lemon balm can complement these efforts but won’t replace them. Relying solely on herbal remedies may lead to disappointment or distract from proven strategies.

The Bottom Line

Lemon balm offers promising benefits for stress relief, sleep, and digestion, which may indirectly support weight loss by curbing emotional eating, regulating hunger hormones, and easing bloating. However, human research is limited, and claims about direct fat loss are unsupported. To maximize its benefits, incorporate lemon balm tea or supplements into a holistic weight loss plan with a healthy diet, exercise, and stress management. Always consult a doctor to ensure it’s safe for you.

For a refreshing start, try the lemon balm tea recipe above, and pair it with small, sustainable lifestyle changes. Weight loss is a journey—lemon balm might be a helpful companion, but consistency and balance are the real keys to success.