Lemon Balm for Weight Loss: Does It Work?
Weight ManagementWeight Loss

Can Lemon Balm Really Help With Weight Loss?

Can Lemon Balm Really Help With Weight Loss?
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Published on February 4, 2026
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The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

There is a growing demand in the United States for supplements that promise to help us feel and look better.

 Many consumers are seeking non-pharmaceutical approaches to address concerns such as sleep, healthy aging, and weight management. Lemon balm is a popular choice for potential stress relief, but some proponents suggest it could have other uses, including weight loss.

While the research is still limited, some studies suggest it may influence factors such as stress, sleep, blood sugar, and gut health, which may affect weight. So what does the evidence say about lemon balm’s role in weight loss, and is it worth trying?

What Is Lemon Balm?

Lemon balm comes from the leaves of the flowering shrub called Melissa officinalis, a member of the mint family.

Lemon balm supplements are often made from dried leaves and are available as tea, gummies, powders, or capsules. Manufacturers may also extract the leaves’ oil to create products such as topical creams or oral tinctures. Traditionally, herbalists have used it to help manage issues like anxiety, insomnia, and depression. Now widely used as an herbal and dietary supplement, it is safe for most people and generally well-tolerated.

 The U.S. Food and Drug Administration (FDA) has listed lemon balm as Generally Recognized as Safe (GRAS) for use as a flavoring agent in foods.

Lemon Balm and Weight Loss: 5 Potential Benefits

While some animal studies suggest lemon balm may serve as an effective tool for weight management by reducing body fat and stress levels, human studies are limited and have not confirmed these effects. “There’s no substantial evidence that supports the use of lemon balm for weight loss,” says Jennifer Brown, MD, a board-certified obesity medicine physician at My Obesity Team in Lewisburg, West Virginia.

Here’s what we do know about the evidence behind some possible perks of lemon balm.

1. May Help Regulate Blood Sugar

High blood sugar causes your pancreas to work harder to release enough insulin — a hormone that helps regulate blood sugar by allowing glucose to enter cells so they can use or store it. Over time, your pancreas can become less effective at producing and using insulin, leading to increased fat storage and weight gain.

 One randomized placebo-controlled trial in Iran involving 62 total participants with type 2 diabetes showed that daily intake of 700 milligrams (mg) of lemon balm powdered extract for 12 weeks stabilized fasting blood sugar and reduced hemoglobin A1C (average blood sugar over a three-month period) levels in the 31 participants in the treatment group.

“Lemon balm [may] modestly improve insulin sensitivity, which in turn helps regulate appetite, reduce fat storage, and could support weight loss,” Brown says, though more research is needed.

2. May Support a Healthy Gut Microbiome

Your gut microbiome plays a key role in helping the body digest and absorb nutrients, modulate inflammation, and regulate hormones that influence hunger and satiety.

 A review of current research on this topic stated that lemon balm may promote the growth of beneficial gut bacteria while reducing harmful bacteria thanks to its antimicrobial, anti-inflammatory, and prebiotic properties, yet clinical studies in humans are lacking.

Chronic inflammation may promote weight gain by disrupting hormone balance and insulin response.

 “A healthy gut microbiome reduces inflammation and improves insulin sensitivity, making it an essential part of obesity management,” Brown says.

 She says that since animal studies demonstrate potential microbiome improvements, the results could support weight loss in humans, though overall, more research is needed.

3. May Improve Lipid Metabolism

Some research suggests lemon balm may also improve lipid regulation.

 Elevated levels of blood lipids (cholesterol and triglycerides) have been linked to several health concerns, including atherosclerosis, heart disease, and stroke.

A meta-analysis of five randomized controlled trials involving 302 patients found significant reductions in total cholesterol, low-density lipoprotein (LDL or “bad” cholesterol), and triglyceride levels in participants who received 700-4,000 mg of a lemon balm supplement daily for at least 8 weeks.

 “Those reductions support overall metabolic health,” says Stacy Heimburger Smalley, MD, a double board-certified physician in internal and lifestyle medicine and the founder of SugarFreeMD, in Covington, Louisiana.

4. May Reduce Stress and Anxiety

Multiple human studies have demonstrated lemon balm’s potential to help decrease stress and anxiety, and the stress hormone cortisol, Brown says.

 Chronic high cortisol levels may lead to weight gain, in part by increasing hunger, slowing metabolism, and reducing insulin sensitivity.

The connection between stress levels and eating habits may also affect weight, says Bess Berger, RDN, the owner of Nutrition by Bess, who specializes in polycystic ovary syndrome (PCOS) and women’s health in Teaneck, New Jersey. “If you’re someone who reaches for snacks when life gets stressful, [lemon balm’s] calming effect might help you make better choices and indirectly support weight loss,” Berger explains.

5. May Enhance Sleep Quality

Lemon balm may support better sleep, according to a small, placebo-controlled crossover design Italian study involving 30 participants with insomnia. Those who took a proprietary form of lemon balm called Phytosome experienced improvements in sleep quality and perceived sleep quality, as well as increased deep, restorative sleep.

“Lemon balm [may] be surprisingly helpful for sleep, especially when paired with calming habits or chamomile or valerian teas or aromas,” Berger says.

 But it’s important to speak with your healthcare provider before starting any new supplements to make sure they are safe and appropriate for you.
Research supports the idea that adequate, quality sleep may help you consume fewer calories and support weight loss. One randomized controlled trial of 80 adults found that each additional hour of sleep, from 6.5 to 8.5 hours, was associated with 162 fewer calories consumed per day.

Furthermore, a longitudinal study from Australia suggests a strong correlation between sleep duration and obesity in adults. The authors posit this may be linked to circadian rhythm disruptions that affect metabolism, hormones involved in appetite regulation, and physical activity levels.

 “Better sleep is basically metabolic gold: fewer cravings, better appetite control, and steadier energy, making weight management a whole lot easier,” Berger adds.

Risks and Side Effects

Lemon balm supplementation, when taken according to package instructions, is generally well-tolerated by most healthy people. Some common side effects include:

It’s important to keep in mind that the FDA doesn’t regulate supplements the same way it regulates medications, and there is no standardized dosing for lemon balm. Dosing instructions vary widely based on which form the supplement comes in.

“Safety data is limited in pregnant [or breastfeeding] individuals, children, and the elderly, so it’s best to avoid lemon balm in these groups,” Brown says.

Additionally, people who take sedatives, including benzodiazepines, barbiturates, and sleep aids, should avoid lemon balm due to an increased risk of sedation.

 The herb may also interfere with thyroid function, so people with thyroid disorders should steer clear.

It’s critical to consult with your healthcare provider before starting any new supplement to make sure it’s the right choice for you.

Should You Try Lemon Balm for Weight Loss?

While lemon balm has some potential perks that may help support a healthy weight, clinical evidence is currently lacking. “Overall, lemon balm doesn't have a direct effect on weight loss, but may be a nice adjunct for metabolic health, stress, or sleep, and these can all indirectly affect weight loss,” Dr. Heimburger Smalley says.

Again, it’s important to talk with your healthcare provider before using lemon balm, especially if you have health conditions or take other medications or supplements.

How to Use Lemon Balm

There are several ways to use lemon balm once you have the greenlight. You can add the fresh herb to drinks, dressings, sauces, and desserts for a citrusy punch, or take it as a supplement.

“It is usually a tea, extract, or capsule, and doses can range from 700 mg per day for an extract, up to 1 to 4 grams per day in the dried herb form,” Heimburger Smalley says. But because it’s not regulated by the FDA, it’s important to read the label before you buy. To choose a high-quality supplement, check the label for approval by USP, NSF, or ConsumerLab.com. This means the product has undergone third-party testing for quality and purity.

The Takeaway

  • Lemon balm may indirectly support weight loss by promoting a healthy gut microbiome, regulating blood sugar, lowering blood lipids, improving sleep, and reducing stress; however, more research is needed to determine if the supplement directly impacts weight loss or has longer-term benefits.
  • Lemon balm is generally safe and well-tolerated for most healthy people, although certain groups, like those who are pregnant and breastfeeding, children, and older adults, should avoid it, because there's insufficient research.
  • People with thyroid disease or who take sedatives should steer clear of using this supplement since it may affect thyroid function and interfere with their medications.
  • Always speak with your healthcare provider before starting any new supplement routine to ensure it’s safe for your specific healthcare needs.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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