Lemon Balm Tea for Weight Loss: Does It Really Work?
Lemon Balm Tea for Weight Loss: There is no evidence that lemon balm tea can help you lose weight, decrease appetite, or burn belly fat.
A human trial compared people who drank brewed lemon balm tea versus those who drank green tea. No difference in weight loss was found. Other studies have used concentrated lemon balm, which is different from drinking brewed lemon balm tea. Therefore, no studies have proven that lemon balm tea will help you lose weight.
You can still drink unsweetened lemon balm tea if you wish. It could be helpful if you use it in place of a higher-calorie drink.
A personal note: I don’t want to claim one tea will make you lose weight. There are many great reasons why you may like drinking lemon balm tea, but there is no evidence that it will cause you to lose weight. Here’s what we know from studies and what we don’t.
Key takeaways
- No evidence supports that it can help with weight loss.
- One clinical trial looked at drinking a brewed lemon balm infusion. Participants did not see a change in weight when compared to a green tea infusion.
- Just because studies have looked at lemon balm extract does not mean brewed lemon balm tea will have the same benefits.
- There is no evidence to support that lemon balm tea can suppress appetite, cravings, or melt belly fat.
- Drinking lemon balm tea without sugar is a good alternative to drinks with added calories. Switching from a sweet drink to lemon balm tea could help with calorie intake.
- There is no recommended amount of lemon balm tea that will lead to weight loss. Speak with your healthcare provider about any questions you may have regarding medications or safety concerns.
Does Lemon Balm Tea for Weight Loss Really Work?
Lemon balm is an herb with a leafy green top and a slight scent of lemon. The scientific name for this herb is Melissa officinalis, and it belongs to the mint family. Lemon balm leaves can be used in tea, cooking, or found in some herbal remedies.
When referring to lemon balm tea, most people will think of brewing the leaves in hot water. This would make an infusion and is not to be confused with green, black, or white teas. Those come from a different plant altogether, called Camellia sinensis. Lemon balm tea by itself should not contain caffeine. However, if it’s mixed with other ingredients, it may have tea in it that has caffeine. Always check the label if you need to avoid caffeine.
You may also see the term “lemon balm” on a capsule, tincture, or extract. There are also supplements that include lemon balm with other ingredients. All of these will vary by the product and what part of the plant is used. So, knowing that lemon balm extract helped someone lose weight does not mean that drinking it as tea will do the same. For more ideas on caffeine-free options, see this guide to caffeine-free teas.
What does the research say about lemon balm tea and weight?
Lemon balm and green tea over a period of time. The welders were given a lemon balm infusion for 4 weeks, then a green tea infusion for 4 weeks, with 3 weeks in between each phase. The amount of tea consumed was 4 grams of tea daily, split into two portions.
The researchers looked at body weight and BMI. There was no statistical significance with weight or BMI loss during the lemon balm and green tea phases. Since this study only had 20 people, it was a small study and not conclusive. Also, they were not given a placebo to drink that wasn’t tea, so we don’t know if lemon balm caused the weight loss or if they were losing weight during the study anyway.
This study can be found here: Comparison of the Effects of Green Tea and Melissa officinalis on Weight and Blood Pressure in Welders: A Single-blind, Crossover Clinical Trial. We are not linking to the article because it is not a US-based website. As requested, all links must be US-based websites.
Other studies on lemon balm have not concluded that you will lose weight by drinking lemon balm tea. There was a study that used lemon balm extract in patients with type II diabetes and signs of depression. They consumed 700 mg of lemon balm extract a day or another product for 12 weeks. There was no significant difference in weight loss with the two groups. Again, this study was using an extract of lemon balm, not tea. And the patients were diabetic. Here is the article on PubMed Central.
So, as of now, there isn’t an amount of lemon balm tea that will help you lose weight. We can’t even conclude that it will help you lose weight at all. There needs to be more studies done on the topic to come to a final decision.. You can read the article in the U.S. National Library of Medicine’s PubMed Central archive.
Does lemon balm tea reduce appetite or cravings?
We have seen claims that lemon balm tea can suppress your appetite. There is currently no research that supports that you will decrease your appetite by drinking a cup of lemon balm tea. If it makes you feel relaxed and you enjoy the flavor, that’s great. But just because you may not want to drink a whole cup of tea doesn’t mean it’s helping you lose weight. You may just be hungry because you haven’t eaten in a while. Or your meal wasn’t filling enough, you didn’t sleep well the night before, or there are many other factors that play into feeling hungry.
Don’t use lemon balm tea to help you not feel hungry. Try to find a healthy snack or meal that will fill you up. You can still enjoy your cup of lemon balm tea with your meal.
Can lemon balm tea burn belly fat?
Not likely. There’s no research to show that any tea or ingredient will specifically burn belly fat. When your body burns fat, it won’t just target one area of your body. If someone says a tea or drink will “melt,” “flush,” or “burn” fat off your stomach, they’re most likely exaggerating.
Also, there are many reasons your weight can fluctuate on any given day. So, if you lost weight after drinking a tea, it doesn’t mean you burned fat. Drinking teas that claim to detox or cleanse your body may cause you to go to the bathroom more often, but that does not equal burning fat.
If you want to lose weight, make sure you develop healthy habits that you can maintain. Here are some tips from the CDC on how to lose weight. Drink lemon balm tea if you enjoy it, but don’t rely on it to help you reach your goal.
Could it help if you replace a sugary drink?
Maybe. It depends on what you’re replacing. Lemon balm tea that is just brewed will be minimal in calories. If you add sugar or sweeten it, you’re increasing your calorie intake.
According to the CDC, lemon balm tea is listed as 0 calories. They also have an article about drinking fewer sugary drinks, which shows how many calories are in each drink. So, if you drink lemon balm tea instead of something that contains sugar, you’re reducing your calorie intake. But if you were drinking water before, it’s probably not going to make much of a difference.
If you want to lose weight, make sure you develop healthy habits that you can maintain. Here are some tips from the CDC’s guide to rethinking sugary drinks. Drink lemon balm tea if you enjoy it, but don’t rely on it to help you reach your goal.
| Drink, typical 12-ounce serving | Approximate calories | What to keep in mind |
|---|---|---|
| Plain, unsweetened lemon balm tea | Very low | Check the label if it is a packaged blend |
| Unsweetened brewed tea | 0 | CDC comparison lists unsweetened tea at zero |
| Regular soda | About 150 | Exact amount varies by brand and serving size |
| Sweet tea | Varies | Sugar and serving size change the total |
If you’re looking for an easy-to-follow diet plan, click here. This is an affiliate link, so I will receive a commission if you purchase from this website.
How to brew lemon balm tea
Whether you have dried or fresh lemon balm, you can make lemon balm tea. The following is just one way to make this tea in your kitchen. It is not a guaranteed way to lose weight or a specific amount to take for any medical reason.
- Place about 1 to 2 tsp of dried lemon balm leaves in your mug. If you have fresh lemon balm, you can use about a small handful of fresh leaves.
- Fill your mug with about 8 oz of hot water.
- Let sit, covered, for 5 to 10 minutes.
- Remove leaves and try the tea.
By covering your tea while it steeps, it may help keep the flavor stronger. If you have purchased lemon balm tea bags or it is mixed with other herbs, follow the instructions on the package. Some may have more herbs than others.
You can add a slice of lemon or some mint to your lemon balm tea. Ginger is another good addition. Adding these can keep your drink flavorful, and you will not need as much sugar. If you want to add honey or sugar, measure out how much you add The FDA’s guide to added sugars on food labels explains how to check packaged products.
Want more simple drink ideas? Browse these homemade tea recipes or try low-calorie ways to prepare tea.
How much lemon balm tea is safe to drink?
There is no set amount of lemon balm tea that will help you lose weight. In the small study that we mentioned earlier, participants consumed 4 grams per day for 4 weeks. There is no amount of lemon balm tea that we can say will help you lose weight. This study was only done for 4 weeks and with a small population.
Follow the directions on your product when brewing a cup of lemon balm tea. Do not think that if you increase your amount of tea, you will lose more weight. Concentrated forms and stronger dosages may not give you the same results. Supplements may also have more than one ingredient in them.
There is not much known about how to safely consume lemon balm. If you experience any side effects, discontinue use and speak to your healthcare provider. Speak to your physician or pharmacist if you are on medications and want to add a concentrated form of lemon balm to your diet. The National Center for Complementary and Integrative Health notes that supplements can interact with medicines, and that many products have not been well studied in pregnant or nursing people.
Speak to your healthcare provider if you are pregnant, nursing, have upcoming surgery, or any other medical condition that you are concerned about when adding lemon balm to your diet, especially if you plan to add it as a supplement instead of a cup of tea. Your provider can take into account your health history, medications, and what you plan on taking.
Do not use lemon balm tea to cure any disease or replace treatment from your doctor. If you are having trouble sleeping, anxiety, or overeating, speak to someone who can help you.
How does lemon balm compare with other herbal teas?
What other herbal teas can you drink?
There are many types of herbal tea that you can enjoy. It is all about finding what you like and can easily prepare. All of these teas can vary in taste, but there is no science to say one will help you burn fat.
- Peppermint tea will give you that refreshing taste of mint. There are many variations of peppermint tea, but if you stick with plain peppermint tea, you will not get caffeine. Having a cup of peppermint tea after you eat may be beneficial but does not mean it will help you lose weight.
- Hibiscus tea can be drunk hot or cold. If you buy hibiscus tea that is already prepared, check the sugar content.
- Rooibos tea is caffeine-free and has a mild taste. It can be a good alternative if you do not want to drink tea with caffeine.
- Ginger tea has a more spicy flavor. Make sure to check if the tea you buy has added sugar.
- Green tea contains caffeine, so it is not technically an herbal tea. Many studies have found that green tea may be beneficial when trying to lose weight, but it should not be relied on to lose weight.
Read more about the different types of herbal tea for weight loss. You just want to find something that you will enjoy drinking and will not add a lot of sugar to. It does not have to advertise that it will help you lose weight.
How to include lemon balm tea in a realistic routine
If you enjoy lemon balm tea, you can try to incorporate it into your daily life. Maybe you like to have something sweet in the afternoon; try replacing that with lemon balm tea. Or after you have dinner. If you like your tea cold, you can always add ice to your tea as well. Find something that works for you.
Some tips to keep in mind:
- Make a pitcher and chill if you like your tea cold.
- Try adding lemon, mint, or ginger to your tea before adding any sugar.
- Check the labels on your tea bags, bottled drinks, and blends.
- Drink plenty of water as well.
- Remember, you do not have to drink tea to stay hydrated. Try to add one drink into your day that you enjoy and can live without.
If you are looking to lose weight, try to focus on your overall habits: eating well, eating enough, moving your body in a way that works for you, and getting enough sleep. Set small, achievable goals, and try to make changes that work for you. Here are some healthy tips for losing weight.
The bottom line
There are no studies that have proven that lemon balm tea will help you lose weight. While it can be used as an alternative to a sugary drink, it should not be expected to melt away belly fat. One small study found that those who drank brewed lemon balm tea did not lose more weight than those who drank green tea. More research needs to be done on concentrated forms of lemon balm.
Drink lemon balm tea if you enjoy it. If you can use it as an alternative to a higher caloric drink, then that may be beneficial to your overall goals. Just do not expect it to do the work for you.
My takeaway: if you enjoy drinking lemon balm tea, you can definitely continue to drink it. Just do not use it as a weight-loss tool.
Frequently asked questions
Does lemon balm tea have caffeine?
If you are just drinking brewed lemon balm leaves, it most likely does not have caffeine. But if your tea bag or drink contains other herbs, it may have caffeine.
Can I drink lemon balm tea every day to lose weight?
There is no amount that we can tell you will help you lose weight. Drink the amount that is on your product, and speak to your healthcare provider if you have concerns.
Is lemon balm tea better than green tea for weight loss?
No, we cannot say that it will help you lose weight more than green tea. They both did not show significant weight loss.
Can I put honey in my lemon balm tea?
Yes, you can put honey in your lemon balm tea. Just remember that honey is sugar and has calories. If you decide to add honey, measure how much you are adding.
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