The demand for natural supplements promising health benefits is rising, with many consumers seeking alternatives to traditional medical approaches. Lemon balm (Melissa officinalis ), a member of the mint family, is gaining attention not only for stress relief but also for potential weight loss properties. While research is preliminary, some evidence suggests lemon balm may influence key factors like blood sugar, sleep, and gut health — all of which can impact weight. However, it’s crucial to approach these claims with realistic expectations and understand the current state of the science.
What Is Lemon Balm?
Lemon balm has a long history of traditional use as a calming herb, often consumed as tea, in gummies, powders, or capsules. The U.S. Food and Drug Administration (FDA) considers it “Generally Recognized as Safe” (GRAS) for use as a food flavoring, meaning it is not considered dangerous in typical dietary amounts. However, the FDA does not approve supplements for safety or effectiveness, so consumers should proceed cautiously.
Potential Benefits: What the Research Shows
While animal studies have shown promise in reducing body fat and stress levels, human research on lemon balm and weight loss is limited. Here’s a breakdown of potential mechanisms:
- Blood Sugar Regulation: One study in Iran found that 700 mg of lemon balm extract daily for 12 weeks stabilized fasting blood sugar in individuals with type 2 diabetes. By improving insulin sensitivity, lemon balm may help reduce fat storage and appetite.
- Gut Health Support: The gut microbiome plays a critical role in digestion, inflammation, and hormone regulation. Lemon balm might promote the growth of beneficial gut bacteria, reducing harmful bacteria and chronic inflammation, but more human studies are needed.
- Lipid Metabolism: A meta-analysis of five trials showed that daily lemon balm supplementation (700–4,000 mg) for at least 8 weeks significantly reduced total cholesterol, LDL (“bad” cholesterol), and triglycerides. Improving lipid profiles supports overall metabolic health.
- Stress and Anxiety Reduction: Chronic stress elevates cortisol levels, which can lead to weight gain by increasing hunger and slowing metabolism. Lemon balm has been shown to reduce stress and cortisol in multiple human studies, potentially aiding weight management indirectly.
- Enhanced Sleep Quality: Poor sleep disrupts hormone balance and increases cravings. A small Italian study found that a proprietary lemon balm extract improved sleep quality, including deep, restorative sleep. Adequate sleep is linked to lower calorie intake and better weight control.
Risks and Precautions
Lemon balm is generally well-tolerated, but potential side effects include nausea, abdominal discomfort, and headache. The FDA does not regulate supplements with the same rigor as medications, so dosing can vary widely.
Certain groups should avoid lemon balm:
- Pregnant or breastfeeding individuals
- Children and the elderly (due to limited research)
- People taking sedatives (increased risk of over-sedation)
- Individuals with thyroid disorders (potential interference with thyroid function)
Always consult a healthcare provider before starting any new supplement.
How to Use Lemon Balm
Lemon balm can be consumed as tea, extract, or capsules. Doses range from 700 mg per day for extracts to 1–4 grams per day in dried herb form. Look for supplements approved by third-party testers (USP, NSF, ConsumerLab.com) to ensure quality and purity.
In conclusion, lemon balm may indirectly support weight loss by promoting a healthy gut microbiome, regulating blood sugar, lowering lipids, improving sleep, and reducing stress. However, more research is needed to confirm these effects and determine long-term benefits.
Always consult a healthcare provider before starting any new supplement routine to ensure it’s safe for your specific healthcare needs.
