Key takeaways
Lemon balm tea for weight loss has been popularized on TikTok, with creators calling it “nature’s Ozempic” and praising it for its weight loss potential.
There isn’t enough clinical evidence to support lemon balm tea as an effective and safe tactic for weight loss.
Research has found lemon balm to have some health benefits, such as potentially improving sleep and reducing cortisol levels, and these effects could indirectly contribute to weight loss.
Here's what we'll cover
Here's what we'll cover
Key takeaways
Lemon balm tea for weight loss has been popularized on TikTok, with creators calling it “nature’s Ozempic” and praising it for its weight loss potential.
There isn’t enough clinical evidence to support lemon balm tea as an effective and safe tactic for weight loss.
Research has found lemon balm to have some health benefits, such as potentially improving sleep and reducing cortisol levels, and these effects could indirectly contribute to weight loss.
If you’ve scrolled TikTok or Instagram recently, you’ve probably heard about lemon balm tea for weight loss. Plenty of people are extolling the benefits of lemon balm tea, claiming that it helps with weight loss. You’ve probably seen creators with guided videos on how to make lemon balm tea. But you’re wondering: is it legit?
There are plenty of benefits to lemon balm tea. It’s safe for most people to drink and may even help reduce cortisol (a stress hormone), help people manage premenstrual symptoms, and improve sleep.
Wondering if a lemon balm tea recipe might be the key to helping you lose weight? Read what experts and researchers have to say.
What is lemon balm tea?
Lemon balm tea is a tea made from the lemon balm herb, also called Melissa officinalis. While it has a lemony scent and flavor (thus, the name), lemon balm is actually part of the mint family. Boasting a 2,000-year history, it has been traditionally used to alleviate digestive issues (e.g. bloating), promote relaxation and sleep, improve mood, and encourage wound healing.
Fast forward to today, a 2024 scientific review found clinical evidence suggesting that lemon balm has beneficial effects on psychological wellbeing, sleep, cognition, and premenstrual symptoms. Meanwhile, lemon balm tea has recently taken over TikTok thanks to its purported weight loss effects. Some creators have even gone as far as to call the beverage “nature’s Ozempic” (a nickname the internet’s previously bestowed to berberine, as well). But is there any veracity to these claims about lemon balm tea for weight loss? Let’s get into it.
Can lemon balm tea help with weight loss?
Before you run to the store to stock up on lemon balm tea, you should know there’s no clinical evidence suggesting it directly aids in weight loss—at least not in humans.
One animal study found that a specific herbal extract isolated from the lemon balm plant resulted in weight reduction in rodents that were previously fed high-fat diets. The study concluded that the specific extract from the lemon balm plant may be an effective therapeutic strategy to research further for human obesity and type 2 diabetes.
A similar study done with female mice with obesity also found that the same lemon balm extract decreased weight gain and suggested that the extract should be studied for the prevention of visceral obesity and insulin resistance in obese premenopausal women. Both studies conclude that more research is needed before any conclusions can be drawn about lemon balm's potential beneficial role in helping humans lose weight.
How can lemon balm tea help with weight loss—if at all?
While there’s no clinical evidence that lemon balm tea directly causes weight loss, it can still be a part of an overall slim-down strategy—that is, of course, as long as you first discuss it with your healthcare provider. (Remember: it’s always a good idea to consult your provider before adding anything new to your regimen, as they are best equipped to determine whether an addition may be safe for you and a fit for your health goals.)
“Lemon balm tea does not directly cause weight loss, but its calming effects and potential to buffer stress-related cortisol spikes may support overall weight management,” explains registered dietitian Justin Perr, MS, RD, IFMCP.
Additionally, lemon balm tea can help with digestive issues, which can make you feel less bloated. One study found that one of the main components in lemon balm can relax intestinal spasms. Another study done on rats found that lemon balm extract could reduce gut sensitivity linked to irritable bowel syndrome. Managing gastrointestinal symptoms may not be directly correlated with weight loss, but feeling lighter and less bloated can certainly make you feel as if you’ve lost weight.
Here are a few of the ways lemon balm tea may help with weight loss:
Decreasing appetite
Tea, including lemon balm tea, can offer similar hydrating properties as water. According to a 2018 study of young adults without obesity, drinking 2 cups of water 30 minutes before a meal may help you feel fuller and decrease your appetite. This, in turn, can lead you to eat less at mealtime and consume fewer calories—a key contributor to weight loss.
Reducing oxidative stress
Lemon balm tea is rich in antioxidants, which can help reduce oxidative stress in cells. This can be particularly helpful for losing and maintaining weight since oxidative stress can contribute to obesity. Some of the antioxidants in lemon balm tea include rosmarinic acid, caffeic acid, and protocatechuic acid. Lemon balm tea also contains flavonoids, some of which have been demonstrated to possess anti-obesity effects. Additionally, according to a 2021 scientific review, some evidence indicates that antioxidants could play a key role in positively modulating hormones involved in appetite, which can also help promote weight loss, though further research is needed.
Reducing cortisol levels
A 2014 study found that lemon balm is associated with reduced cortisol (i.e. stress) levels. This could be due to the herb’s ability to promote relaxation and lower the body’s stress response. But what does that have to do with weight loss? Here’s the deal: Experiencing occasional spikes in cortisol—say, from a big work deadline or a family challenge—is normal and unlikely to wreak too much havoc on your mind and body. Chronically elevated cortisol levels, however, have been linked to increased appetite and the redistribution of fatty tissue to the abdominal area, both of which can contribute to weight gain. So, lemon balm tea’s potential to reduce cortisol levels may help prevent stress-related weight gain and, theoretically, support overall weight loss and management. Of course, further research and larger trials are better needed to characterize the effects of lemon balm on cortisol.
Reducing liquid calories
A 2010 study found that beverages like coffee, tea, and diet soft drinks can facilitate weight management, particularly if they’re substitutes for more calorie-laden beverages like milk, fruit juice, or alcohol. The reasoning is pretty simple. Drinking too much of high-calorie beverages can lead to weight gain. But sipping on zero-calorie alternatives, such as lemon balm tea, can help manage weight when used as a substitute. (Sound familiar? That’s because the same can be said of unflavored and unsweetened sparkling water.)
Improving sleep
The aforementioned scientific review published in 2024 found that, among other benefits, lemon balm tea is associated with boosted sleep quality. The review included one study of healthy adults with moderate sleep problems who consumed 80 mg of lemon balm for six weeks, resulting in significant improvements in sleep quality and better daytime functioning. Another study referenced in the review looked at 100 middle-aged adults with moderate emotional or sleep-quality problems. Subjects in this study took a dose of 400 mg lemon balm and showed enhanced sleep-quality improvements.
What does this have to do with weight loss? Plenty of research has shown that poor sleep can lead to weight gain by affecting appetite-regulating hormones, food choices, and insulin resistance. So, the thinking is that by improving your sleep quality, lemon balm tea could indirectly help with weight loss.
Is using lemon balm tea for weight loss safe?
The good news: Using lemon balm tea for weight loss is generally safe, though it may not be the most effective weight loss strategy on its own.
“Lemon balm tea is generally well-tolerated in moderate amounts,” says Bree Phillips, MS, RD, San Francisco-based registered dietitian. “However, some people may experience side effects like dizziness or stomach discomfort, and it may interact with thyroid medications or sedatives. If you have a medical condition or are taking medication, speak with your healthcare provider before adding lemon balm tea to your diet to ensure it is safe for you.”
It’s also a smart idea to steer clear of lemon balm tea if you’re pregnant or breastfeeding, according to research. There is also one case study of a single patient who experienced withdrawal symptoms after discontinuing use of it abruptly after drinking 1–4 cups of the tea every day for two months. But that’s just the experience for one patient.
All that said, be sure to consult your healthcare provider before giving lemon balm tea a go; they’re best equipped to determine whether the beverage may be a safe (or unsafe) fit for you, given your current medications, medical history, and more. If you are having significant struggles with mood or anxiety, always tell your healthcare provider so you can receive the necessary care, which may include prescription options if they are right for you.
How to make lemon balm tea for weight loss
Making lemon balm tea is easy. You can buy it in teabags or as loose-leaf tea from many retailers in person or online. If you have access to a lemon balm plant in your garden, you can make your own tea using either fresh or dried lemon balm leaves steeped in boiling water. The specific instructions for making lemon balm tea will depend on the product you buy, but generally, you’ll want to steep one tea bag or serving of tea in fresh boiling water for 5–10 minutes.
Being that it’s caffeine-free, “lemon balm tea can be consumed at any point during the day,” Perr says. “Consuming lemon balm tea before a work meeting, exam, or difficult task may be the best way to reap the maximal effects of the herb.”
As for how much lemon balm tea to drink? A general recommendation is to steep ¼ tsp–1 tsp (1.5 grams–4.5 grams) of dried herb per cup of water.
Alternatives to lemon balm tea for weight loss
Despite all the posts praising lemon balm tea for weight loss on TikTok, the beverage is not the most effective tool for slimming down. There are, however, plenty of evidence-backed methods for moving the number on the scale and reaching your goals.
Reduce caloric intake
A 2021 article confirms what you might have already known: “Calorie restriction is essential to inducing clinically meaningful weight loss.” Everyone has different caloric needs, but you might look to reduce your portion sizes slightly or swap out high-calorie foods for lower-calorie ones.
Follow a balanced diet
Forget about fad diets. Instead, focus on a slow and steady approach that involves eating a balanced diet of fruits, vegetables, whole grains, lean proteins, and foods with healthy fats. This type of approach has been shown to produce sustainable, long-term weight loss. Additional research also suggests that diets centered around plant-based foods—again, fruits, vegetables, whole grains, and legumes—correlate with weight loss.
In addition to what you put on your plate, what you don’t put on your plate can play a key part in reaching your goals. Added sugars, refined carbohydrates, and processed foods have all been found to contribute to weight gain. So, consider reducing your intake of these items and, instead, boosting foods that are rich in weight loss-friendly nutrients and keep you full, such as protein and fiber.
Regularly exercise
It’s no secret that working out is good for your overall health. But moving your body regularly is important to any weight loss plan. That’s because it plays a crucial role in burning calories. Beyond that, it helps reshape body composition by reducing total fat mass. The general recommendation is to get 150 minutes of moderate-intensity aerobic exercise per week—an approach linked to decreased abdominal visceral fat (belly fat) in those who are overweight—or 75 minutes of vigorous exercise. Additionally, incorporating strength training at least twice a week can help build muscle, which, in turn, boosts calorie burn even when at rest.
Get more sleep
The quality and quantity of shut-eye can play a key role in weight loss. A 2022 study found that improving and maintaining adequate sleep duration could reduce weight. Other studies have affirmed a link between sleep and obesity, with one scientific review of 10 studies concluding that sleep deprivation has a negative impact on weight maintenance or weight loss. This is because sleep helps regulate the hormones that affect hunger.
While the exact amount of zzz’s you should get nightly varies from person to person, the general recommendation for adults is to aim for 7–9 hours per night. As for the quality of your shut-eye? Practicing good sleep hygiene, such as sticking to a sleep schedule and avoiding screens at least 30 minutes before bed, can help you score that weight loss-helping sound sleep.
Consider weight loss medications
No two weight loss journeys look the same. While some people may reach their goals through more conventional methods like diet and exercise, others might need additional support. If you fall into the latter group, then prescription medications like Wegovy (semaglutide) and Zepbound (tirzepatide) could be options worth exploring. Approved by the US Food and Drug Administration (FDA), these treatments are indicated for individuals with obesity or overweight and a weight-related health condition (e.g. type 2 diabetes or high blood pressure), alongside diet and exercise. They work by increasing feelings of fullness, slowing digestion, and reducing appetite—effects that can ultimately help boost weight loss. And research backs this up: in clinical trials of Zepbound, for example, people taking the highest dosage of the drug (15 mg) lost 20.9% of their body weight over the course of 72 weeks.
To learn more and potentially obtain a prescription, consult a healthcare provider either in-person or virtually, such as through Ro. In addition to offering access to weight loss medications (if you qualify), Ro also provides personalized support to help you reach your weight loss goals safely and effectively.
Wegovy Important Safety Information: Read more about serious warnings and safety info.
Zepbound Important Safety Information: Read more about serious warnings and safety info.
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Bottom line
While it may get a hefty load of hype on social media, lemon balm tea is unlikely to be the secret to any weight loss success—especially when used on its own. There’s just not enough scientific evidence out there to support its supposed slim-down effects in humans (rodents, however, appear to be a different story). That’s not to say that lemon balm tea doesn’t have any potential perks. Rather, experts and studies both say the herb (and, thus, the beverage) may offer a handful of benefits, and many of these could indirectly support weight loss.
Research has shown lemon balm has potential benefits. Studies have found that lemon balm can help improve sleep, reduce cortisol (stress) levels, and combat oxidative stress—all of which could indirectly contribute to weight loss.
While lemon balm may have some pretty impressive effects on the human body, weight loss likely isn’t one of them. The only clinical research that suggests a link between the herb and weight loss has been conducted on animals, which doesn’t always translate to humans.
If you’re looking to lose weight, there are plenty of other options. Lifestyle modifications like eating a balanced diet, reducing your caloric intake, regularly exercising, and getting ample sleep can all play a part in sustainable, long-term weight loss. Certain medications (e.g. Wegovy, Zepbound) may also help you reach your goals. Speaking with a healthcare provider will help you determine how to safely and effectively lose weight.
Frequently asked questions (FAQs)
Does lemon balm tea make you lose weight?
Not directly. While it is hydrating and has antioxidants—two factors that can be significant when looking at overall health—it doesn’t directly contribute to weight loss. “However, it may aid digestion, which could help reduce bloating and promote a feeling of lightness,” Phillips says.
Is it safe to drink lemon balm tea every day?
“Lemon balm is generally regarded as a safe herb,” Perr says. For most people, it’s safe to drink every day. However, if you’re on any medications or have health conditions, you’ll want to speak with a healthcare provider before making it part of your everyday routine.
Does lemon balm tea reduce cortisol?
“Lemon balm is known for its calming effects and may help reduce cortisol levels by promoting relaxation and supporting the body's stress response,” Phillips says. “Some research suggests that its compounds interact with GABA receptors in the brain, which play a role in calming the nervous system.”
DISCLAIMER
If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.
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