While demand for popular weight loss drugs like Ozempic and Wegovy is growing, many people are interested in more natural remedies. For example, lemon balm. Some claim that it is effective. But is it true? Does lemon balm really help you lose weight?
ContentWhat is lemon balm?Does lemon balm really help you lose weightAdvantages and disadvantages of lemon balm
WomanEL decided to share the honest opinion of medical women about the benefits and risks of using lemon balm, how it is safe to use it and whether you should do it.
What is lemon balm?
Lemon balm, a member of the mint family, is a popular herb for the kitchen. It is known for its pleasant, mild lemony aroma and light citrus flavor, and is often sold in tea, extracts, oils, capsules, and even topical creams. It was used in the Middle Ages to relieve stress, improve sleep, increase appetite, and treat other ailments, according to Mount Sinai.
Lemon balm comes from the leaves of the Melissa officinalis plant, a shrub native to the eastern Mediterranean and western Asia. It has long been prized for its flavoring properties and naturopathic uses, says endocrinologist Sarah Fishman. It has been used in salads, soups, marinades, and teas for centuries. But you can also enjoy it through aromatherapy.
The oil from dried lemon balm leaves can be added to food. But most of the research on lemon balm’s benefits for humans has been based on its use in topical creams, according to Mount Sinai.
Does lemon balm really help you lose weight
Anecdotal evidence suggests that lemon balm may help people lose weight. But there isn't enough evidence to know for sure yet. Source: freepik.
Doctors aren't sure. Some experts have endorsed eating lemon balm. But that doesn't mean they're officially endorsing any claims that lemon balm can help you lose weight, says Deepa Sannidhi, M.D. It's unclear whether lemon balm can help you lose weight, and if so, to what extent.
Dr. Sannidhi points to a scientific study in mice as the only confirmed study on lemon balm and weight loss. The plant contains chemicals that could potentially help improve glucose metabolism.
According to a 2024 study published in the journal BMC Complementary Medicine and Therapies, consuming lemon balm reduces cholesterol and triglyceride levels in the body, and triglycerides play an important role in insulin resistance. If you experience insulin resistance, your body cannot process glucose (aka blood sugar) properly, which usually leads to weight gain and even type 2 diabetes if you don't take action.
Despite these potential benefits, lemon balm “is not very effective as a weight loss aid,” says Dr. Fishman. So any social media claims about weight loss should be taken with a grain of salt.
What about green tea? We’ve heard for years that it’s good for burning calories. Is this true, read here.
Advantages and disadvantages of lemon balm
According to Dr. Sannidhi, lemon balm has been hailed as a beneficial herb not only for weight loss but also for anxiety. According to a systematic review of clinical trials published in 2021 in the journal Phytotherapy Research, participants who took lemon balm experienced significant improvements in symptoms of depression and anxiety. However, more high-quality research is needed to definitively determine the link between lemon balm and mental health.
According to Dr. Fishman, regular consumption of lemon balm may also increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits nerve activity in the brain and is thought to reduce anxiety, stress, and tension. It may also lower cortisol levels, help manage inflammation, and relax the muscles of the gastrointestinal tract to help with bloating and menstrual cramps.
Lemon balm may be a useful sleep aid and even a potential treatment for insomnia, according to a 2021 study published in the journal Nutrients. However, researchers don’t fully understand how it works to treat insomnia, so it’s hard to say for sure whether this herb is beneficial.
Right now, the most promising benefits of lemon balm are its calming properties and ability to help you sleep better. But it’s important to understand that research is still in its infancy. So the purported benefits of lemon balm can’t be determined with certainty, despite any personal anecdotal evidence from people who use it, says Dr. Sannidhi.
Like its benefits, lemon balm’s risks have not been well studied. Medical experts often point to lemon balm’s negative effects on people with thyroid problems, particularly hypothyroidism (an underactive thyroid). The herb is known to improve symptoms of hyperthyroidism (an overactive thyroid) when taken in capsule, tea, powder, or tincture form. But people with the opposite condition should avoid taking it.
Pregnant women, nursing mothers, and people with low thyroid hormone levels probably won’t benefit from lemon balm, says Dr. Fishman. In 2016, a study in the journal BMC Complementary and Alternative Medicine found that there wasn’t enough research to officially allow the herbal remedy to be used by women during pregnancy. Therefore, it is best to consult a doctor and follow his recommendations.
Finally, lemon balm can have a sedative effect, so be careful when driving.
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