Lemon Balm for Weight Loss: 5 Honest Facts Before You Try

Lemon balm for weight loss: woman holding a mug of herbal tea in a cozy kitchen — Lemon balm has long been used for nerves and sleep, but its weight loss claims rest on mouse studies.

Lemon balm for weight loss is all over social media, sometimes sold as “nature’s Ozempic.” Lemon balm is a lemon-scented herb whose leaves have long been used in traditional medicine for nervousness, anxiety and sleep problems. But can it help you lose weight?

Here’s what the research actually shows, what it doesn’t, and how to use lemon balm safely if you still want to try it.

Key takeaways

No good human study shows that lemon balm causes weight loss. The weight results come from studies in mice.
A widely shared 2020 mouse study on a lemon balm extract has been retracted.
Lemon balm is generally well tolerated, but NIH sources note occasional nausea, dizziness and wheezing, and there’s no data on breastfeeding.

Lemon balm for weight loss: does it work?

There’s no good evidence that lemon balm for weight loss works in people. The weight results come from studies in mice. One human trial of a lemon balm extract lowered liver fat in people with fatty liver disease, but it didn’t test weight loss. Enjoy lemon balm tea if you like it, but don’t count on it to burn fat.

What the research shows

The mouse studies

In a 2025 study, female mice on a high-fat diet got lemon balm extract every day for 6 weeks. They gained less weight than mice that didn’t get it: about 28% to 30% compared with about 52%. That’s interesting, but mice on a lab diet aren’t people.

Lemon balm for weight loss: woman watering a lemon balm plant on her windowsill — Lemon balm is easy to grow, but the weight loss research so far is in mice, not people.

A key study was retracted

Many lemon balm articles cite a 2020 study on an extract called ALS-L1023 in obese mice. That paper has been retracted, which means the journal withdrew it. An earlier 2017 paper on the same extract was retracted too. If a product page leans on these studies, be wary.

The one human trial

A 2023 trial in Korea tested ALS-L1023 in 57 adults with non-alcoholic fatty liver disease for 24 weeks. The higher dose (1,800 mg a day) cut liver fat by about 15% from the start, and side effects were similar to placebo. It wasn’t designed to test weight loss, and it used one specific extract, not tea.

Blood fats

A 2024 meta-analysis pooled 5 small trials with 302 people. Lemon balm lowered triglycerides, total cholesterol and LDL (“bad”) cholesterol compared with placebo, but didn’t change HDL. The authors said the trials were few and small, and the people had different health conditions.

Lemon balm tea leaves and small white flowers on a wooden table — Lemon balm’s fat-burning claims come from mouse studies, not people.

Lemon balm for weight loss: claims vs evidence

Claim	What studies show	Verdict
Burns belly fat	Mouse studies only; a key 2020 study was retracted	Not shown in people
Works like Ozempic	No study has compared them	No evidence
Lowers liver fat	One 24-week trial of one extract in 57 people with fatty liver	Early and specific
Lowers cholesterol	5 small trials, 302 people, mixed health conditions	Early evidence
Calms nerves	Long traditional use for nervousness and sleep	Not reviewed here

Is lemon balm like Ozempic?

No study has compared lemon balm with semaglutide (Ozempic). Semaglutide is a prescription medicine. Lemon balm is a herb sold as a food or supplement, so pitching lemon balm for weight loss as a natural Ozempic is marketing, not science.

That difference matters. LactMed, a National Institutes of Health database, points out that supplements don’t need extensive FDA approval before they’re sold, and that labels and actual contents often differ. So results from one product may not apply to another.

Lemon balm side effects and safety

The FDA lists lemon balm as “generally recognized as safe” as a food flavoring, according to LactMed. As a medicine, it’s generally well tolerated by adults, with occasional nausea, vomiting, stomach pain, dizziness and wheezing.

The NIH’s LiverTox database says lemon balm extracts haven’t been linked to liver injury. For breastfeeding, LactMed says there’s no data on whether lemon balm passes into breast milk.

If you’re pregnant or breastfeeding, check with your doctor or midwife before using lemon balm supplements.
If you take any regular medicines, ask your pharmacist before adding a supplement.
Stop it and get medical advice if you notice wheezing or other new symptoms.
Lemon balm tea is a gentler way to try it than high-dose capsules.

What helps weight loss instead

The CDC says people who lose weight gradually, about 1 to 2 pounds (0.5 to 1 kg) a week, are more likely to keep it off. It points to good nutrition, regular physical activity, stress management and enough sleep.

The CDC also says reaching and keeping a healthy weight takes both regular activity and healthy eating. A cup of lemon balm tea can be part of a calm evening routine, but the eating and activity changes do the heavy lifting. Our guide to burning 1,000 calories a day explains why extreme targets backfire.

When to see a doctor

Your weight changes a lot without a clear reason.
You’re pregnant, breastfeeding or have a health condition and want to try a supplement.
You take regular medicines and are thinking about adding lemon balm.
You’re interested in prescription weight-loss medicines.

Frequently asked questions

Does lemon balm actually help you lose weight?

There’s no good evidence that it does in people. Weight results come from mouse studies, and a widely cited 2020 mouse study was retracted. The only human trial of a lemon balm extract looked at liver fat in people with fatty liver disease, not weight loss.

Is lemon balm as effective as Ozempic?

No study has compared them. Semaglutide (Ozempic) is a prescription medicine, while lemon balm is a herb sold as a food or supplement. Selling lemon balm for weight loss as “nature’s Ozempic” is marketing, not science. Talk to a doctor if you’re interested in weight-loss medicines.

What are lemon balm side effects?

LactMed, an NIH database, says lemon balm is generally well tolerated by adults, with occasional nausea, vomiting, stomach pain, dizziness and wheezing. LiverTox says it hasn’t been linked to liver injury. Stop it and get advice if you notice any new symptoms.

Can lemon balm reduce belly fat?

Not as far as human research shows. In a 2025 study, mice on a high-fat diet gained less weight with lemon balm extract, but mouse results often don’t carry over to people. Steady eating changes and regular activity are what reduce body fat.

Is lemon balm tea safe every day?

For most adults, lemon balm appears to be well tolerated, and the FDA lists it as generally recognized as safe as a food flavoring. If you’re pregnant, breastfeeding or take regular medicines, check with your doctor or pharmacist first.

Does lemon balm lower cholesterol?

There’s early evidence. A 2024 meta-analysis of 5 small trials with 302 people found lemon balm lowered triglycerides, total cholesterol and LDL cholesterol compared with placebo. The trials were few and small, so don’t swap it for medicine your doctor prescribed.

The bottom line

Lemon balm for weight loss isn’t backed by human studies, and a key mouse study behind the hype was retracted. Lemon balm tea is generally well tolerated and can be part of a calm routine. For weight loss that lasts, focus on steady eating changes, activity and sleep.