Does Lemon Balm Really Work for Weight Loss? Separating Hype from Science

Herbal remedies have surged in popularity for their potential health benefits, with claims that they can reduce stress, aid weight loss, improve sleep, or lower anxiety. One such herb gaining viral attention is lemon balm (Melissa officinalis), a member of the mint family, traditionally used to support sleep, stress relief, and even cold sores.

Lately, it’s been trending as part of ‘slimming teas’ and elixirs, praised by some online for boosting metabolism, reducing appetite, and supporting weight loss.

But how much of it is hype, and how much holds up to scientific scrutiny? As natural health trends grow, it’s become increasingly important to pause and ask, "What does the actual research say?"

What is lemon balm?

Lemon balm (Melissa officinalis) is a dark green, lemon-scented herb in the mint family. The oily extract from lemon balm leaves is widely used in traditional herbal remedies and is generally recognized as safe.

In the Middle Ages, lemon balm was used for its reputed sedative and calming properties, uses that continue to influence its role in modern herbal practices.

Today, lemon balm is available in various forms, including tea infusions made from dried leaves or lemon balm extract, liquid extracts, tinctures, ointments, and capsule supplements. Additionally, lemon balm essential oils are commonly used in aromatherapy and massage.

Lemon balm owes much of its therapeutic potential to the presence of bioactive compounds such as phenolic acids, which are key constituents of Melissa officinalis. Examples include rosmarinic, caffeic, and chlorogenic acids, all known for their anti-inflammatory and antioxidant properties.

The weight loss claims vs. scientific evidence

Lemon balm may be trending on social media as a natural metabolism booster or appetite suppressant. Still, scientific evidence doesn’t currently support these weight loss claims, at least not in humans.

A 2024 review summarized multiple studies showing that lemon balm extract may reduce anxiety and promote calmness in both animal and human models. By potentially helping regulate stress, it could minimize emotional eating during periods of distress, an obstacle commonly faced in weight management.

The same review also highlighted lemon balm’s sedative effects, particularly when combined with other calming herbs like valerian. Other clinical trials support this, suggesting that lemon balm may help improve sleep quality and reduce symptoms of insomnia. Better sleep, in turn, may indirectly support weight loss by boosting daytime energy and reducing late-night snacking.

Since poor sleep and chronic stress are both linked to weight gain, lemon balm’s calming and sleep-promoting properties may offer indirect support for weight management. However, there is currently no conclusive evidence that lemon balm directly causes weight loss in humans. Much of the excitement stems from preliminary animal studies, which, while promising, don't translate directly into proven human benefits.

Potential risks and side effects

Although lemon balm is often marketed as a natural remedy, it’s important to remember that ‘natural’ doesn’t always mean risk-free, especially when it comes to supplements.

Caution is especially advised for certain groups, including children, the elderly, and pregnant or breastfeeding individuals, due to a lack of high-quality safety data in these populations.

Even though studies have reported that lemon balm seems to be generally well-tolerated, some trials reported side effects, including digestive upset (nausea, cramps, or gas), dizziness, or headaches.

One particular concern is lemon balm’s potential effect on thyroid function. Some studies suggest it may interfere with the activity of thyroid-stimulating hormone (TSH), which can be problematic for people with hypothyroidism or those taking thyroid medications like levothyroxine.

Because lemon balm may have sedative properties, it may enhance the effects of medications that cause drowsiness, such as sleep aids or certain antidepressants. This could lead to excessive sleepiness or impaired coordination.

As with any supplement, it’s essential to speak with your healthcare provider before starting lemon balm, especially if you have any underlying health conditions or are taking medications. Even natural herbs can interact with prescription drugs or exacerbate certain conditions.

Focus on proven strategies for safe weight loss

While reaching for quick fixes or trendy herbal teas is tempting, the most effective and sustainable way to lose weight is through consistent lifestyle changes. Unlike viral supplements or miracle elixirs, these strategies are backed by decades of research and recommended by leading health organizations.

Key components of a safe and healthy weight loss plan include:

Regular physical activity. Aim for at least 150 minutes of moderate aerobic exercise per week (like brisk walking, cycling, or swimming), combined with strength training to maintain muscle mass.

A nutrient-rich, balanced diet. Focus on a nutrient-rich, balanced diet that centers around whole, minimally processed foods. Prioritize fruits, vegetables, fiber-rich beans, legumes, and whole grains (e.g., oats, quinoa), and include lean proteins and healthy fats to support fullness, energy, and overall health.

Setting realistic goals. Guidelines recommend aiming to lose 5–10% of your starting weight over a period of 3 to 6 months. This moderate approach is more achievable and likely to lead to long-term success.

Monitor progress mindfully by tracking not just weight but also energy levels, sleep quality, and how your clothes fit, focusing on overall well-being rather than the number on the scale.

Everyone’s weight loss journey is unique, and seeking professional support from a registered dietitian, physician, or certified health coach can help create a personalized plan tailored to your weight loss goals and provide accountability.

While herbs like lemon balm might be useful in a calming bedtime tea or stress relief routine, they are not substitutes for evidence-based weight loss strategies.

Expert opinion

Dr. Yoni Freedhoff is an obesity expert and associate professor at the University of Ottawa. He leads the Bariatric Medical Institute, which focuses on long-term health over short-term fixes.

In an interview with NPR’s Life Kit , Dr. Freedhoff shares a compassionate perspective on weight loss:

A person's best weight is whatever weight they reach when they live the healthiest life they can actually enjoy.

Dr. Freedhoff

He emphasizes that weight loss shouldn’t come at the cost of your quality of life. In fact, overly rigid or unsustainable routines often backfire:

“Unless you like the life you're living while you're losing your weight, you're probably not going to keep living that way. And as a consequence, that weight that you've lost will come back.”

Freedhoff also reminds us that the number on the scale doesn’t tell the full story:

“The scale doesn't measure health, happiness, success, effort or self-worth.”

Dr. Freedhoff says his approach is to define a truly healthy, livable lifestyle for each individual, one they can realistically maintain.

His philosophy is a powerful reminder that weight loss is most successful when built around realistic goals, personal enjoyment, long-term wellness, and not fleeting trends.

Final thoughts

Despite its recent rise in popularity on social media, lemon balm is not a proven weight loss aid. While some early animal studies suggest it may influence weight-related pathways, there is no conclusive evidence that it directly promotes weight loss in humans.

That said, lemon balm may have indirect benefits that support overall wellness, such as reducing stress and promoting better sleep, both of which can support a healthy lifestyle.

Its long history in traditional medicine highlights potential digestion, mood, and sleep uses. Still, it’s not without risks, especially for those with thyroid issues or who are taking certain medications.

If you're trying to lose weight, your best bet is to focus on evidence-based strategies, such as eating a balanced, nutrient-dense diet, regular physical activity, and seeking support from healthcare professionals. Herbs like lemon balm can be a pleasant addition to your routine but should not replace scientifically supported methods. Always talk to your doctor before adding new supplements to your regimen.