Lemon balm (Melissa officinalis) is a sweet and lemony herb in the mint family that can help you feel calmer. There’s no clear, direct relationship between lemon balm and weight loss, but its effects may help support other weight loss efforts, including a balanced diet and regular exercise.
Lemon balm has special compounds that may help keep gut bacteria healthy and balanced. It may also help steady blood sugar, lower cholesterol, improve sleep, and boost mood. All of these effects may influence weight loss.
It May Help Keep Your Gut Microbiome Healthy
Lemon balm has many beneficial compounds, including flavonoids, tannins, and phenolic acids. These compounds help protect your cells, fight off germs, and lower inflammation. They may also support the growth of healthy gut bacteria, which keeps your digestive system running smoothly.
The compounds in lemon balm may provide a more favorable environment for good gut bacteria to grow and diversify. This may be because lemon balm has prebiotic properties. Prebiotics are like food for the good bacteria in your gut, helping them stay strong.
Research suggests that a healthier gut is associated with better weight loss outcomes.
Balancing Blood Sugar To Manage Your Appetite
Lemon balm has been associated with improved HbA1C levels, a marker of blood sugar control. A compound in lemon balm called triterpene may help insulin work better, allowing blood sugars to move more efficiently into your cells.
Balanced blood sugars can prevent a crash that drains your energy and makes you feel hungrier. By contributing to healthy blood sugar levels, lemon balm may help with appetite control, which is beneficial for weight loss.
Improve Your Cholesterol and Triglyceride Levels
Some studies suggest that lemon balm may help lower triglycerides (blood fats) and low-density lipoprotein (LDL), “bad,” cholesterol. This makes it useful as a complementary treatment for people with high cholesterol, though researchers need larger studies to understand better its potential in managing cholesterol.
Keeping cholesterol and triglyceride levels in check can indirectly support weight loss. Healthy cholesterol levels improve how your body responds to insulin, which helps manage your blood sugar levels. Improved blood sugars can prevent drastic changes in your appetite that may affect your weight.
Decrease Stress and Improve Sleep
Lemon balm may ease stress through its calming and mood-boosting effects. Some studies suggest it might also improve sleep quality.
Better sleep can help manage the appetite-regulating hormones leptin and ghrelin. Leptin signals fullness, while ghrelin triggers hunger. When you sleep poorly, ghrelin levels can rise, and leptin levels may drop. These changes may increase hunger and elevate stress levels, making it more challenging to lose weight.
One study found that people who took 1,200 milligrams of lemon balm felt less anxious and depressed and slept better than those who took a placebo. Another study looked at a mix of lemon balm (320 milligrams) and valerian root (680 milligrams) and found it also improved people’s sleep.
Boost Focus
Limited research on young adults suggests that 600 milligrams or more of lemon balm may help improve focus and attention. Better focus is linked to mindfulness, which can help you control your appetite.
You can take lemon balm as a tea, supplement, or tincture. You can also use its aromatic leaves in salads, soups, dressings, or pestos. With lemon balm’s sweet, lemony essence, you can also dry and grind it to use as a seasoning.
As a supplement, the recommendations for how much to take can vary. Studies suggest that dosages ranging from 300-1,600 milligrams, taken daily over several weeks, are well-tolerated. Before taking lemon balm, it’s best to consult a healthcare provider, especially if you are pregnant or taking medication.
Lemon balm is generally considered safe.
It may indirectly support weight management by helping to control blood sugar and cholesterol levels and improving your overall gut health. A healthier gut may benefit metabolism, which is how effectively your body breaks down food and uses it for energy and daily functions. All these factors may contribute to better weight management.
No evidence supports lemon balm as a stand-alone treatment for weight loss. Incorporating lemon balm into an existing weight loss routine may offer added benefits for supporting your overall health and well-being. Be sure to include a balanced diet and regular exercise.
Lemon balm extracts are generally safe and well-tolerated. You may consider these few precautions:
- Side effects: Sometimes, lemon balm may cause minor symptoms like headache, dizziness, and bloating.
- Liver health: Lemon balm may be in some multi-ingredient supplements, some of which have been linked to liver injury. There’s not enough research to suggest that lemon balm may cause liver problems.
- Drowsiness: The calming effects of lemon balm may interact with sedative drugs such as barbiturates and selective serotonin reuptake inhibitors (SSRIs). The interaction could intensify drowsiness and make it difficult to function.
Lemon balm may support a healthy weight loss program with a balanced diet and a regular exercise routine. The herb may support factors that contribute to more successful weight loss. These factors include stress regulation, sleep, blood sugar and cholesterol control, and improved gut function.
