Lemon balm (Melissa officinalis) is an aromatic herb that belongs to the mint family and which has been known for its soothing qualities since the medieval times. It was even being used in the middle ages to improve mood, diminish stress and anxiety, and alleviate digestive problems such as gas and bloating. In fact, the name of lemon balm, in Greek, means “plant of the honey bee”, and it refers to its use in traditional medicine. Nowadays, it is widely made into tea or taken as extract to relax nerves and enhance sleep. Since chronic stress, poor sleep, and digestive discomfort may all ruin healthy weight management, the mild actions of lemon balm in these areas are thought to serve weight loss.
How Lemon Balm May Support Weight Loss
Stress Reduction and Lower Cortisol
Chronic stress increases the level of the hormone cortisol which, in excess, leads to belly fat and overeating. Lemon balm has demonstrated its anxiolytic and sedative properties – in human studies it alleviated mood and even prevented stress-related cortisol rises. For instance, a study established that the drink from the lemon balm blocked the increase in salivary cortisol that was observed in placebo-treated subjects. Lemon balm’s ability to blunt cortisol and nervous tension may help control stress-eating and buildup of the abdominal fat.
Appetite Control and GABA Effects
Lemon balm has compounds (specifically rosmarinic acid) that interacts with the brain’s GABA system. GABA is an inhibitory chemical messenger that relaxes the nervous system and that can affect appetite. Lemon balm may help in combating cravings and emotional eating by increasing GABA activity and decreasing anxiety. One review indicates that lemon balm reduces a craving for high-calorie comfort foods by inducing a sense of calmness and satiation. (Less stress usually goes hand in hand with more control of appetite.)
Improved Sleep Quality
Sleep loss confuses hunger hormones (raising the appetite-stimulating ghrelin and reducing leptin) to overeating and weight gain. Lemon balm has a mild sedative property to put you to sleep faster and sleep more peacefully. In one study, extract from the leaves of lemon balm had a significant effect upon insomnia and anxiety in adults, which enhanced the total sleep time. Lemon balm can support weight reduction in an indirect way by enhancing sleep quality and improving the hormone balance and reduction of late-night snacking.
Digestive Comfort
Traditionally, lemon balm has been used to treat indigestion, bloating, as well as gastrointestinal cramps. Recent studies support the spasmolytic (antispasmodic) effect of lemon balm on the intestines mainly due to rosmarinic acid. Even the European Medicines Agency acknowledges Melissa officinalis for symptomatic treatment of mild GI complaints such as flatulence and bloating. Improved digestion would translate to less tummy aches and improved nutrient absorption which helps in healthy metabolism in the process of losing weight. (A settled gut also deters stress-induced stomach discomfort)
Scientific Studies on Weight Management
- Animal weight-loss studies: A number of lab tests indicate that lemon balm can modulate weight gain in rodents. For example, high-fat fed female mice and fed lemon balm extract gained only about ~27–29% of their body weight during 6 weeks of treatment in comparison with control mice (~52%). Notably, the intake of food was not different indicating that the herb increased fat metabolism or burn. Another study on diabetic rats revealed that there was a particular extract of lemon balm (ALS-L1023), which prevented weight gain and blood sugar without affecting appetite. Similarly, a combination of lemon balm and corn silk extracts reduced weight gain, fat-pad size, and blood lipids in high-fat-fed mice to a high extent. These animal data suggest anti-obesity effects of Melissa officinalis with probable mechanisms including better metabolism and anti-inflammatory.
- Human and in vitro evidence: Although direct trials in human beings are limited, other studies give indicative clues. A clinical review mentions the “calming, anxiolytic, and sleep-enhancing” properties of Lemon balm – all of which promote weight loss through by helping to combat stress. In a human study, the cortisol rise due to mental stress could be stopped by the consumption of lemon balm. In cell research, lemon balm compounds (rosmarinic acid) inhibit enzymes that participate in the storage of fat, and increase fat-burning gene activity. Also, meta-analyses of human trials show that lemon balm can modestly enhance lipid profiles (cholesterol, triglycerides), which tends to be associated with body mass.
- Current limitations: There are no large-scale human weight-loss trials as yet. The majority of the evidence is circumstantial (rodents, cell studies, stress/sleep improvements). Nevertheless, being safe and multi-targeted, lemon balm can be used as an adjuvant to diet and physical exercise. In practice, it gets more utilized as a support herb (to relieve stress and to improve digestion) than a solo fat-burner.
How to Use Lemon Balm for Weight Loss
- Lemon Balm Tea: This is the easiest method. Use 1-3 teaspoons (1.5-4.5 g) of dried lemon balm leaves for a cup of hot water. Steep 5–10 minutes and take 1–3 cups a day, preferably before meals or going to bed. Lemon balm is often added to many other herbal tea blends (mint or chamomile) as a matter of taste and synergy. (Psst: You can also use fresh leaves – crush or chop them finely before brewing. For an alternative that is chilled, brew strong tea, cool, and serve over ice with lemon slices. Sipping of lemon balm tea regularly can help to calm stress and digestion during the day in a gentle manner.
- Extracts and Capsules: The standardized lemon balm extracts are available in the forms of capsules and liquids. Common doses are 300-500 mg of extract in a serving, once to twice a day. For instance, a common regimen is a capsule that is 300 mg and is taken twice a day. Such extracts usually state rosmarinic acid content (e.g. 5–10%) as an active marker. Always adhere to product label or follow a professional advice. Capsules can be taken with water on meal or empty stomach. tinctures (alcohol extracts) are taken as drops under the tongue or added into the juice.
- Culinary Uses: The lemony taste gives lemon balm a culinary versatility. You can use fresh leaves in cutting into salads, soups, smoothies, or marinades, and it goes well with other weight-friendly foods (berries, yogurt, fish). It’s also applied in healthy desserts, such as lemon balm sorbet or herb-fortified iced teas. Nevertheless, be aware of the added sugars in recipes. In cooking, Melissa officinalis is more of a taste enhancer than an extract. its weight loss properties are mostly seen when taken in medicinal doses (teas/supplements).
- Aromatherapy: Lemon balm essential oil (aromatherapy or topically diluted) is utilized by some people for relaxation and appetite suppressing. Although this may improve mood, its effect on weight is low. Caution: Only use food-grade lemon balm oil of high quality and never consume unapproved oils.
Recommended Dosage, Precautions, and Who Should Avoid It
- Dosage: There is no official RDA set for lemon balm. No major adverse effects of leaf extract were seen in clinical trials at doses up to 500 mg/day for several months. As a rule, for adults, the daily dose is 300–600 mg (in divided doses). Tea doses, (4 – 12 g herb/day) are safe and have been used traditionally. Begin with a low dose to test tolerance, then increase as required, for effect.
- Safety: Lemon balm is well tolerated in the recommended doses. Reported side effects are minor and are likely to include nausea, dizziness, and dry mouth. Ironically, some people report an increase of appetite as a side effect, which is probably because of overall calming. Due to sedative effects of lemon balm, it cannot be combined with strong sleep meds or CNS depressants because of possible excessive drowsiness.
- Who should avoid: Pregnant or nursing women and young children should not be given medicinal amounts of lemon balm since there are no sufficient studies concerning its safety in such groups. Those who take thyroid medication should see a doctor because lemon balm can interfere with the activity of thyroid hormone. You should be careful if you have a low blood pressure (lemon balm can lower the blood pressure slightly), if you have severe stomach ulcers. As usual consult with a healthcare provider before starting any new supplement, especially if you have pre-existing conditions and use prescription medication.
Comparison with Other Weight-Loss Herbs
- Green Tea (Camellia sinensis): Has caffeine and catechins (EGCG) which could mildly enhance metabolism and fat burning. The calming effect of lemon balm is different from the stimulating effect of green tea. Several weight-loss formulas use green tea and lemon balm – one to boost metabolism, the other to counter the caffeine jitters.
- Cinnamon: A spice that has been found to be helpful in regulating blood sugar and appetite. Some studies associate ~2–6 g cinnamon/day with small loss in weight and fat. Cinnamon is more of a metabolic regulator while the lemon balm is more of a nervous system regulator.
- Ginger: Ginger is well researched on its thermogenesis and digestion capabilities. It has the ability to reduce appetite and slightly increase the metabolic rate. It also calms the gut (like lemon balm). Some trials revealed that ginger decreased body weight and abdominal fat.
- Ashwagandha: An adaptogenic herb that reduces stress (cortisol) and anxiety – the same effect aimed by lemon balm. Some research indicates that Ashwagandha increases muscle mass, decreases fat, mostly through stress reduction, when combined with exercise. Lemon balm is however milder and used as a tea.
- Peppermint/Fennel: Other herbs from the mint family such as peppermint and fennel are also good for soothing the digestive system and quelling appetite. These are carminative and appetite-suppressing. In the gut, the lemon balm works in the same manner, but with sedative effect.
Tips on Buying Quality Lemon Balm Products
- Choose organic or wild-crafted: Lemon balm can take up pesticides and heavy metals from soil. Cleaner herb is guaranteed by organic or reputable sources.
- Standardized extracts: When purchasing capsules, it is best to seek products that are standardized to rosmarinic acid (e.g. “Standardized to 7% rosmarinic acid”) or major terpenes. Standardization guarantees consistent potency. Non-standardized whole-herb supplements can be used, but effects will be weaker.
- Fresh vs dried: Fresh leaves are fine for tea or cooking (about 3–4 times more than dried). Dried leaf (cut or powder) should be kept in sealed container, away from light. It’s okay to use loose dried herb or tea bags, as long as it looks green and fragrant (not brown and dusty).
- Reputation and purity: Purchase from brands who carry out purity tests and state the origin of their herb (e.g. European or American). Look at reviews or certifications (NSF, USP) if they are available. Avoid cheap mixes in which lemon balm is a minute constituent of a “mega-herbal” weight-loss brew; you are in need of a supplement and lemon balm is one of the ingredients.
- Smell test: Real lemon balm has a bright, lemony scent from the crushed leaves. If your dried product has no smell or a musty odor, it may be old or adulterated.
Conclusion
