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
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.
