Hoping to lower the number on your scale but not ready to hop aboard the Ozempic train? If you’re seeking out natural ways to boost metabolism and control appetite, you might have heard rumors connecting lemon balm tea and weight loss—not to mention the herb’s potential to flatten your stomach. But are they fact or fiction?
Keep reading to see if lemon balm for weight loss is legit. Plus: other alternatives worth exploring to accelerate your weight-loss goals.
Simply put: maybe, but indirectly.
“Lemon balm does have the potential to help you lose weight, but it’s not a magic fat burner,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, functional dietitian and founder at Body to Soul Health. While it’s not a power player to curb cravings or rev up your metabolism, it can help your body in a few ways to subtly support weight management.
According to Bianchini, lemon balm (officially known as Melissa officinalis) shines due to its calming properties, which can help your body shift out of fight-or-flight mode. “This supports hormone balance and blood sugar regulation, which both play a role in weight management,” she says.
By consuming lemon balm tea or extract, you’ll also be in a good position to support a good night’s sleep and manage stress—both of which can mitigate weight gain.
“When sleep is optimized and the body is less reactive to stress, metabolic function improves, hunger hormones like ghrelin and leptin stay in check, insulin sensitivity increases, and the body is more likely to burn fat efficiently rather than store it,” she explains.
Benefits of Lemon Balm
Lemon balm might not get you to your goal weight in record time. Still, it boasts plenty of health and wellness benefits you won’t want to pass up.
For starters, Bianchini says that lemon balm is loaded with antioxidants, which can help:
According to a 2024 review in the journal Nutrients, evidence also shows that lemon balm can help:
- Reduce mild psychological disturbances
- Alleviate sleep problems
- Improve mood
- Boost cognitive abilities
Are There Better Teas for Weight Loss?
If weight loss is your priority, the good news is that there are vetted teas you can sip on—without shelling your credit card for the latest “detox tea” fads on social media.
As far as the best teas for weight loss go, green tea is among the most thoroughly researched of the bunch. “Green tea contains EGCG, a compound shown to support fat oxidation and boost metabolism,” says Bianchini. While some research shows minimal or modest outcomes, one randomized, double-blind placebo-controlled study in women with obesity found that those who took high-dose green tea extract daily over 12 weeks experienced significant weight loss and reduced waist circumference without any adverse effects. (In any case, green tea is widely considered to be among the healthiest drinks on earth, so it’s still worth enjoying on the regular.)
Ginger tea is another one worth prioritizing. “It helps improve digestion, may curb appetite, and supports gut health, which plays a key role in metabolism and weight regulation,” Bianchini notes.
P.S. Teas aside, you can also turn to HUM’s Flatter Me Fiber GLP-1 Booster. This bestselling supplement can simultaneously double GLP-1 levels after consuming a single serving—not to mention curb cravings and help you debloat fast.
The Takeaway
Despite what you might hear on TikTok or read on Reddit, lemon balm isn’t a magical elixir for weight loss or a flat tummy. Still, it has calming properties that can improve your ZZZ’s and help you manage stress, both of which can indirectly support your weight and wellness goals.
