TikTok is abuzz with talk of a seemingly magical lemon balm elixir. But is the weight loss wellness hack steeped in science?
Proponents claim lemon balm, a citrus-scented herb belonging to the mint family, can aid weight loss and ease digestion, regulate blood sugar, reduce bloating, boost immunity, and alleviate menstrual cramps.
The leaves are also said to be a boon for the brain and the nervous system, improving sleep quality and focus and decreasing stress and anxiety, which helps explain why some call lemon balm the gladdening herb.
But does it actually work?
Liz Weinandy, MPH, RDN, LD, a registered dietician at the Ohio State University Wexner Medical Center, told Women First, “People use lemon balm for a number of reasons, including increasing immune function, promoting digestion, relieving anxiety and stress, lowering cholesterol and combating cold sores.”
She explains, “While some evidence supports these perks, weight loss isn’t typically one of the primary benefits of lemon balm tea or water.”
But that’s not stopping millions from picking leaves in the hopes of dropping pounds and sleeping sound.
Cosmetic surgeon and biochemist Dr. Reza T explains that lemon balm contains terpenes that “can decrease stress and help improve your sleep. They can also reduce bloat. If you have GI issues, lemon balm might actually be really helpful.”
Dr. Riza adds that lemon balm contains antiviral properties and can be used topically to treat cold sores.
What is the viral recipe for lemon balm elixir?
Add the holy trinity of leaves, garlic, and ginger to 1.5 cups of hot water, simmer for ten minutes, empty into a mason jar, and let cool for 30 minutes.
Add lemon and honey to the cooled mixture, shake well, and chill in the fridge for 3 days.
On day 3, add a tablespoon of the elixir to a glass of water and chug mightily and merrily.
Recipes vary, but the above mix has racked up more than 1.5 million views, and the masses have spoken.
Beyond the balm, honey offers antioxidant, antimicrobial, anti-inflammatory, antiproliferative, anticancer, and antimetastatic effects, according to the National Library of Medicine.
Garlic, when chewed or crushed, produces sulfur compounds such as alliin, which helps boost the response of disease-fighting white blood cells, plus diallyl disulfide and s-allyl cysteine, which boast antiviral, anti-inflammatory, and antifungal prospects.
Wellness creator McKenzie Wheeler explained to “Good Morning America, “You can capture the immune support and symptom-relieving benefits of both garlic and raw honey by allowing them to ‘ferment’ together.”
Weindary explains that while the elixir might not help with weight loss, it’s unlikely to hurt.
“For most people, there is likely no harm in adding lemon balm leaves with ginger and garlic if in moderate amounts,” says Weinandy. However, “there isn’t good evidence this will decrease bloating though. And in fact, the garlic in this concoction can cause a number of gastrointestinal issues like heartburn and acid reflux.”
Lemon balm alone or added to the above elixir is generally considered safe.
However, Weinandy warns, “Caution should be taken in certain populations including children, the elderly and pregnant and breastfeeding women. Some health conditions like thyroid disease may be worsened by taking lemon balm supplements, and some prescription medications may have unwanted interactions.”
Check with your provider to ensure lemon balm will not be a bane.
Weinandy says those looking to lose should focus less on potions and more on portion control, reducing sugar intake, and incorporating fruits and vegetables into their daily diet. “Over time, these small actions can really add years and quality of life for people, with no crazy detox concoctions involved!”
If you are down for the detox and want to grow your own lemon balm, experts stress the importance of keeping the herb out of your garden and safely confined to a pot, as the plant is wildly invasive and hard to stop once it starts.
For those looking to sip their way slim, here’s a dietician’s guide to the best teas for weight loss.