Lemon balm (Melissa officinalis) is a sweet, lemon-scented herb from the mint family that’s commonly used for its calming properties. While it’s not a magic solution for shedding pounds, lemon balm may offer indirect benefits that support weight loss, especially when paired with a balanced diet and consistent exercise routine.
So, does lemon balm really help with weight loss? Let’s explore the science-backed benefits and how it can be part of your wellness routine.
Supports Gut Health for Better Digestion
One of the lesser-known benefits of lemon balm is its ability to support a healthy gut microbiome. It contains natural compounds like flavonoids, tannins, and phenolic acids that act as antioxidants and anti-inflammatory agents. These compounds may promote the growth of beneficial gut bacteria.
A healthy gut microbiome helps with proper digestion and nutrient absorption. More importantly, research has shown that a diverse and balanced gut microbiota may improve weight loss results, metabolism, and energy regulation.
Lemon balm may also have prebiotic effects, meaning it helps nourish the good bacteria in your gut. A better-functioning digestive system can result in fewer cravings and improved appetite control.
Helps Stabilize Blood Sugar
Lemon balm may support better blood sugar regulation, a key factor in weight management. Research has found that compounds in lemon balm, like triterpenes, can improve how your body uses insulin. This helps your cells absorb glucose more efficiently.
Stable blood sugar means fewer spikes and crashes throughout the day. Those sugar crashes often lead to low energy and increased hunger, especially for high-calorie snacks. By promoting balanced blood sugar levels, lemon balm may help reduce cravings and overeating, making it easier to stick to a healthy eating plan.
Improves Cholesterol and Heart Health
Preliminary studies have shown that lemon balm may lower triglycerides and LDL cholesterol (often called the “bad” cholesterol). In one study, patients with borderline high cholesterol who took lemon balm experienced notable improvements.
While cholesterol isn’t a direct cause of weight gain, better cholesterol levels are linked to improved insulin function and blood sugar control, both of which support weight loss and metabolic health. This effect makes lemon balm a useful herbal addition for people looking to manage their weight and heart health together.
Reduces Stress and Enhances Sleep
Stress and poor sleep are two major obstacles when it comes to weight loss. Lemon balm is widely used as a natural calming herb and has shown promise in reducing anxiety, boosting mood, and promoting better sleep.
It works by gently relaxing the nervous system, which may help you fall asleep faster and stay asleep longer. One study found that 1,200 mg of lemon balm improved sleep, anxiety, and mood. Another trial using a combination of lemon balm and valerian root showed enhanced sleep quality in participants.
Better sleep helps regulate two key hormones: leptin and ghrelin. Leptin signals fullness, while ghrelin triggers hunger. Poor sleep can disrupt this balance, increasing hunger and making weight control more difficult. By supporting quality sleep, lemon balm may help keep your hunger signals in check.
May Enhance Focus and Mindfulness
A small body of research suggests that lemon balm may improve focus and attention, especially in young adults. In one study, doses of 600 mg or more were linked to better cognitive performance and increased calmness.
Improved focus can contribute to better decision-making and mindful eating, which are essential for successful weight management. Mindful eaters are more likely to notice hunger cues, stop eating when full, and avoid emotional or stress-driven snacking.
How to Use Lemon Balm
Lemon balm can be consumed in multiple forms:
- Tea: A common and calming way to consume lemon balm.
- Supplements: Available in capsule or tablet form, typically ranging from 300 to 1,600 mg per day.
- Tincture: A liquid extract that can be added to drinks or taken on its own.
- Culinary use: Add fresh or dried lemon balm to salads, soups, or homemade dressings for flavor and health benefits.
Before starting any supplement, consult a healthcare provider, especially if you are pregnant, breastfeeding, or taking medications. Lemon balm may cause mild side effects like headache or bloating in some people.
Safety and Precautions
Lemon balm is generally considered safe when taken in appropriate doses. However, keep the following in mind:
- Possible side effects include dizziness, nausea, and bloating in sensitive individuals.
- Liver health concerns have been linked to some multi-ingredient herbal supplements, though lemon balm alone hasn’t shown harmful effects in clinical trials.
- Drug interactions: Lemon balm may interact with sedatives or medications that affect mood or sleep, potentially intensifying drowsiness.
Stick to reputable brands and avoid exceeding recommended doses.
Final Thoughts
Lemon balm is not a standalone weight loss solution, but it may support a healthy weight loss program through indirect effects. These include:
- Improved digestion and gut health
- Balanced blood sugar and reduced cravings
- Lower cholesterol and better insulin response
- Better sleep and stress reduction
- Increased focus for mindful eating
When paired with a balanced diet and regular physical activity, lemon balm can be a helpful, natural support for your wellness goals. It’s gentle, versatile, and well-tolerated, making it a smart addition to any long-term lifestyle plan.
