Lemon balm tea, derived from the Melissa officinalis plant, has garnered attention for its potential health benefits. This article delves into the connection between lemon balm tea and weight loss, examining the available research and expert opinions. It also explores the herb's other potential health benefits, risks, and ways to incorporate it into your diet.
What is Lemon Balm?
Lemon balm, also known as Melissa officinalis, is a member of the mint family. Native to southern Europe, the Mediterranean, and Central Asia, it is now found in many parts of the world. This herb has a mild, lemony scent and a light citrus taste, making it a popular addition to teas, extracts, oils, capsules, and topical creams. Historically, lemon balm has been used to reduce stress, promote sleep, improve appetite, and ease pain and discomfort from indigestion.
Lemon Balm and Weight Loss: Is There a Connection?
The question of whether lemon balm can aid in weight loss is a complex one. While some studies show minimal or modest outcomes, the prevailing consensus among experts is that lemon balm is not a "magic fat burner." Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, functional dietitian and founder at Body to Soul Health, states that "Lemon balm does have the potential to help you lose weight, but it’s not a magic fat burner."
Indirect Benefits
Lemon balm's calming properties may indirectly support weight management. According to Bianchini, lemon balm shines due to its calming properties, which can help your body shift out of fight-or-flight mode. Chronic stress is a common cause of weight gain, particularly abdominal fat, and lemon balm may help reduce stress-induced eating.
When you’re stressed, your body releases the hormone cortisol. Over time, elevated cortisol levels can lead to overeating and weight gain. A 2024 research review suggests that lemon balm can lower anxiety and improve sleep quality, which could indirectly support weight management by helping manage stress-induced eating. If you can reduce stress and improve sleep, you may be less likely to crave less nutritious foods or to overeat, which could lead to weight loss.
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Animal Studies
Some scientific studies conducted on mice suggest a potential link between lemon balm and weight loss. These studies indicate the possibility that lemon balm could promote weight loss in humans, but there isn’t enough evidence to know for sure, Dr. Sannidhi says. Animal studies suggest that lemon balm may help reduce weight gain and blood sugar levels in rats with obesity and diabetes.
Impact on Cholesterol and Triglycerides
Consuming lemon balm has been shown to reduce cholesterol and triglycerides in the body, and triglycerides play a significant role in insulin resistance, per a 2024 study published in the BMC Complementary Medicine and Therapies Journal. If you’re experiencing insulin resistance, your body can’t process glucose (a.k.a. blood sugar) normally, which typically leads to things like weight gain and even type 2 diabetes if it goes unaddressed, according to the CDC.
If you have high triglycerides, it can increase likelihood of insulin resistance, which may then make it harder to lose weight. On top of that, there's evidence that lemon balm extract may help with fatty acid oxidation and lipid metabolism, which can help to reduce body fat and insulin sensitivity.
Effects on Digestion
When it comes to digestion, some studies have also found that taking lemon balm supplements can help ease the digestive system and any digestive health issues such as bloating and gas.
The Verdict
Ultimately, more research needs to be conducted before anyone can draw a definitive line between lemon balm and weight loss.
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Other Potential Health Benefits of Lemon Balm
Beyond the potential connection to weight loss, lemon balm offers a range of other potential health benefits:
- Reducing Anxiety: Lemon balm can help lower anxiety and nervousness. Some research has shown that lemon balm extract can improve one's mood and attention. A study found that chemicals called terpenes found in lemon balm can help calm agitation in people with severe dementia by reactivating brain circuits.
- Treating Insomnia: Research has shown that when combined with herbs like valerian, lemon balm helps improve sleep. Also, drinking lemon balm tea can help with insomnia.
- Easing Digestive Problems: Compounds in lemon balm may relieve gastrointestinal problems such as bloating and indigestion.
- Healing Cold Sores: Lemon balm ointments have been found to help heal cold sores caused by the herpes simplex virus (HSV).
- Easing Menstrual Pain: The compound rosmarinic acid in lemon balm may help minimize the severity of menstrual symptoms like cramps and fatigue.
- Improving Memory: Lemon balm may help with brain functions like memory, learning, focus, and mood.
Potential Risks and Side Effects
While lemon balm is generally considered safe, it's important to be aware of potential risks and side effects:
- Thyroid Issues: Lemon balm has been found to have a negative impact on people with thyroid issues, specifically with low, or underactive thyroid, otherwise known as hypothyroidism. If you have any thyroid condition or a family history of thyroid conditions, you should talk to your doctor before you start taking lemon balm in any form.
- Interactions with Medications: Lemon balm has also been found by some studies to interact negatively with sedatives and is not currently recommended for pregnant or breastfeeding women, as the impact on them is still under-researched. If you’re taking thyroid medication or sedatives for insomnia, ask your doctor before consuming lemon balm - the herb can interact with these drugs.
- Sedative Effects: Lemon balm can have a sedating effect, so be careful when driving.
How to Incorporate Lemon Balm into Your Diet
Lemon balm is a versatile herb that can be incorporated into your diet in various ways:
- Lemon Balm Tea: You can make lemon balm tea from lemon balm tea bags or dried loose leaves. To make a lemon balm tea, brew 1.5 to 4.5 grams of leaves in 150 milliliters of hot water. You can drink the tea several times a day.
- Culinary Uses: Lemon balm can be added as flavoring to appetizers, main course meals, and desserts. You can have it in sorbets, pies, ice cream, cookies, salads, sandwiches, soups, jams, jellies, sauces, and dressings.
- Topical Formulations: Lemon balm can also be found in topical formulations like creams and ointments.
Safe Weight Loss Strategies
If you’re hoping to lower the number on your scale but not ready to hop aboard the Ozempic train, start with consistent lifestyle changes. Regular exercise is an obvious answer to promoting weight loss and overall physical health, but a nutrient-rich diet will help as well, she says. “Fruits, vegetables, beans, and whole grains are good for your heart and often have fewer calories for a higher volume of food,” she says. It’s also important to set realistic weight loss goals you can stick to, and that make sense for your lifestyle, says Dr. Fishman. Losing five to ten percent of your starting weight in a three to six-month time frame is generally a reasonable expectation to set, she says, depending on where you are starting from. Always talk to a doctor for personalized recommendations and guidance.
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