What is the “lemon balm” beverage, and is it effective for weight loss?
Lemon balm, a member of the mint family, is hailed for its soothing, calming properties. Its use as a stress reducer, relieves indigestion and promotes a good night’s rest date back to the Middle Ages. Fast forward to today, and people are making DIY weight loss drinks from lemon balm.
But do these lemon meringue mixes live up to the hype? We spoke to a registered dietitian who shares everything you need to know about lemon balm—and whether it’s worth mixing up your own lemon balm drink.
The health benefits of lemon balm
“Lemon balm is taken from the leaves of a plant known as Melissa Officinalis,” explains Sarah Keathley MS, RD, LDfrom Top Nutrition Coaching. “It may also be called honey balm or balsam mint. This balm is often in the form of an oily, lemon-scented extract. Its leaves can also be steeped to create a drinkable liquid.”
What makes lemon balm so special? Well, it contains “valuable chemical compounds” called flavonoids. “Flavonoids can act as antioxidants, anti-cancer, anti-inflammatory and antiviral compounds. Lemon balm in particular is rich in its phenolic compoundssimilar to citronella and neral (citral),” adds Keathley.
Although lemon balm has gained traction on social media, it has been used for quite some time to treat anxiety, nervousness, insomnia and depression. “New research have even shown that lemon balm had positive effects on reducing total cholesterol, triglycerides and low-density lipoprotein levels when given as an herbal remedy, Keathley says.
Additional potential health benefits include: improved cognitive health and increased memory. Lemon balm has also been a suggested remedy to treat inflammation, mouth ulcers and PMS symptoms.
What is Viral Lemon Balm Drink?
So what exactly is this lemon balm elixir? The recipes on TikTok differ, but most contain the following ingredients:
- 1 cup fresh lemon balm
- 1 tablespoon fresh chopped ginger
- 1 tablespoon fresh chopped garlic
- 1 tablespoon raw honey
- 1 tbsp lemon juice
“Add the first three ingredients to 1 ½ cups of warm water and let steep for about 10 minutes,” Keathley instructs. “After soaking, add lemon juice and honey. Stir well and let cool. Store in refrigerator and let stand for three days. video suggests that after letting the mixture sit, a tablespoon [should be taken out] of the container and [mixed with] a glass of water. Drink up and enjoy. Continue this cycle and enjoy the supposed benefits.”
Can the lemon balm drink help with weight loss?
Lemon balm is making waves on TikTok, with people claiming it can help with bloating and weight loss.
“The antibacterial and antioxidant properties are suggested to help relax the intestines, improve digestion and aid in the bloating process,” explains Keathley.
Human research showing that lemon balm can help you lose weight is lacking. “[That being said,] we have a small amount of animal research that highlights this oily extract positively, adds Keathley.A study showed that lemon balm extract helped stop obesity in mice with insulin resistance.”
Overall, more research is needed. “It’s very likely that making small changes to your diet, such as portion control, adding frequent non-starchy vegetables and focusing on lean protein, will make a bigger impact on weight loss than an herbal remedy,” says Keathley.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa