To take lemon balm for weight loss effectively, the most common and practical method is to consume it as a tea or infusion. Here is how you can do it and why it may help:

How to Take Lemon Balm for Weight Loss

• Make lemon balm tea: Use 1 cup of fresh lemon balm leaves or 2 tablespoons of dried leaves. Boil 2 cups of filtered water, then pour it over the leaves. Cover and steep for 10–15 minutes. Strain and drink warm or chilled

• Timing: Drink lemon balm tea about 15–20 minutes before meals. This timing helps your body register fullness and may reduce mindless overeating

• Daily routine: You can start your day with lemon balm tea instead of coffee to gently stimulate digestion and metabolism, or sip it throughout the day as a calming, metabolism-supporting drink

• Optional additions: Enhance the tea with lemon juice, ginger slices, honey, mint, or green tea for extra flavor and potential metabolism benefits

Why Lemon Balm May Support Weight Loss

• Stress reduction: Lemon balm has calming effects that reduce anxiety and cortisol levels, a hormone linked to stress-induced weight gain, especially abdominal fat

• Improved sleep: It may help you fall asleep faster and improve sleep quality, which supports hormone balance related to hunger and fullness, reducing late-night snacking

• Appetite regulation: By promoting calmness through neurotransmitter interaction (GABA), lemon balm may suppress appetite and curb cravings for high-calorie comfort foods

• Anti-inflammatory effects: Compounds like rosmarinic acid in lemon balm may reduce inflammation, which can otherwise slow metabolism

• Metabolic impact (animal studies): Some research in mice suggests lemon balm extracts can reduce weight gain, visceral fat, and improve insulin sensitivity, though conclusive human evidence is lacking

Precautions

• Lemon balm is generally safe but may cause drowsiness or nausea in high amounts.
• It may interact with sedatives and affect people with thyroid conditions.
• Not recommended for pregnant or breastfeeding women without medical advice

• Always consult a healthcare provider before starting supplements, especially if you have underlying health conditions or take medications

In summary, drinking lemon balm tea regularly, especially before meals, can be a gentle, natural way to support weight loss by reducing stress, improving sleep, and helping control appetite. However, it should be combined with consistent healthy habits like balanced nutrition and exercise for meaningful results