Is Lemon Balm Leaf Help For Weight Loss?

Many people use herbal supplements and natural therapies to help them lose weight sustainably. Lemon balm leaf (Melissa officinalis) has received much attention due to its possible health advantages. Known for its soothing properties and refreshing flavor, lemon balm is more than a calming tea; it may also have amazing weight-loss benefits.

In this article, we will discuss the potential mechanisms of lemon balm leaf for weight loss, explore how it works, examine the scientific evidence for its efficacy, and provide practical tips for incorporating it into your daily routine.

What is Lemon Balm?

Lemon balm, also known as balm mint or bee balm, is a member of the mint family (Lamiaceae) and has been used for centuries in traditional medicine to treat a range of ailments, such as digestive problems and anxiety. Citral, an essential oil in lemon balm leaves that offers excellent calming properties, gives its distinct lemon-like aroma. The other active compounds in lemon balm, including rosmarinic acid, flavonoids, and tannins, contribute to its therapeutic properties. But beyond its well-known relaxing effects, lemon balm has also been studied for its ability to promote weight loss and enhance metabolic health. Lemon balm leaves are often brewed into tea, or added to food and supplements.

How Lemon Balm Can Help For Weight Loss

While there is no one-size-fits-all strategy for weight loss, incorporating lemon balm into your wellness routine may give various advantages that promote a healthy metabolism and long-term weight management. This is how it works.

• Reducing Stress and Cortisol Levels

Lemon balm is known for its adaptogenic characteristics, which means it can help the body manage stress more effectively. One of the primary ways lemon balm leaf may aid in weight loss is its ability to relieve stress. High levels of stress cause the release of cortisol, a hormone associated with increased fat storage, particularly around the abdomen. Chronic stress and increased cortisol levels are known to sabotage weight loss efforts and promote emotional eating.

Lowering stress and limiting excess cortisol production can help keep the body in a fat-burning condition rather than accumulating fat. A 2017 study published in the journal Phytotherapy Research found that lemon balm extract helped reduce stress and cortisol levels in participants, supporting the idea that it may indirectly contribute to weight loss by preventing stress-induced fat storage.

• Increasing Metabolism and Fat Oxidation

Lemon balm may also affect how the body metabolizes fat. In a 2018 clinical trial, researchers observed that lemon balm extract can improve metabolic health, including lowering blood sugar and improving insulin sensitivity. Certain chemicals in lemon balm have been proven to increase fat oxidation, which is the process by which the body breaks down and burns fat for energy. When fat is burned efficiently, it can help with weight loss over time.

A study published in the Journal of Medicinal Food discovered that Melissa officinalis supplementation enhanced fat burning and reduced body fat in overweight individuals. This is especially useful for those who want to burn more calories throughout the day, including during periods of rest.

• Regulating blood sugar levels

Another way lemon balm may aid with weight loss is by regulating blood sugar levels. Stable blood sugar is essential for regulating appetite and avoiding insulin surges that cause fat storage. Several studies have suggested that lemon balm extract can increase insulin sensitivity and reduce blood glucose levels. By minimizing big blood sugar changes, lemon balm can help suppress cravings and lower the likelihood of overeating or reaching for sweet, high-calorie items.

• Supporting Digestive Health

Lemon balm is well-known for its ability to soothe the digestive tract and promote proper digestion. A healthy digestive system is crucial for weight management. Bloating, constipation, and sluggish metabolism are all symptoms of an underperforming digestive system, which can impede weight loss efforts. It can alleviate symptoms of indigestion, bloating, and gas by enhancing the body’s capacity to consume and absorb nutrients more efficiently. As a result, lemon balm may become more efficient and easier to keep a healthy weight.

• Reducing appetite and cravings

Lemon balm may also aid with appetite suppression and desire control, both of which are significant weight reduction issues. It works by regulating hormones related to appetite and satiety, such as ghrelin and leptin, which can improve fullness and lessen the desire to snack in between meals. As a result, caloric intake can be reduced, making it easier to maintain a calorie deficit, which is essential for weight loss.

How to Incorporate Lemon Balm Leaf into Your Routine?

If you want to use lemon balm to help you lose weight, you can do so in a variety of ways:

Lemon Balm Tea

Lemon balm tea is the most commonly used type of daily routine. Simply immerse fresh or dried lemon balm leaves in boiling water for 5–10 minutes. This tea can be enjoyed hot or cold, and you can add honey or lemon for extra taste. The tea can help reduce stress and cravings, making it an ideal drink to incorporate into your weight loss plan.

Lemon Balm Supplements

Lemon balm is now available in capsule or tablet form for individuals seeking a more convenient solution. Standardized lemon balm supplements usually include concentrated extracts of the plant’s active components. Follow the suggested dosage guidelines to avoid taking too much, and contact your doctor before starting any new supplement.

Lemon Balm Oil and Extract

Lemon balm essential oil or liquid extract can be used in a variety of ways, such as adding a few drops to a diffuser to promote relaxation or including it in a topical combination for skin benefits. While consuming lemon balm provides the most weight loss advantages, its relaxing effects can also boost mental health, which may indirectly aid in weight management.

Possible Side Effects and Precautions

Lemon balm is considered safe to use in moderation. However, some people may encounter moderate side effects, such as sleepiness and allergic reactions. If you suffer irritation, swelling, or a rash, stop using it and see your doctor.

In addition, lemon balm may interfere with certain drugs, especially those used to treat thyroid diseases, sedatives, and anxiety or depression. Always consult with your doctor before incorporating lemon balm into your routine, especially if you are taking medication.

Conclusion

Lemon balm leaf is not only a refreshing and aromatic herb, but it can also be an effective weight loss aid. Lemon balm can help you lose weight and keep it off by lowering stress, increasing metabolism, and improving digestion. Whether ingested as a tea, a supplement, or in other forms, it may improve your body’s natural fat-burning mechanisms, limit cravings, and regulate hormones.

Noting that only when combined with a nutritious diet and regular exercise, lemon balm may provide an added boost to your weight loss efforts. Start adding this wonderful herb to your daily routine today and enjoy its numerous mental and physical advantages.