Lemon Verbena Benefits: 7 Science-Backed Health Uses

Lemon verbena is an aromatic herb that has been treasured for centuries in traditional medicine practices across the globe. With its distinctive citrus scent and refreshing flavor, this plant offers more than just culinary appeal—it contains powerful compounds that may support various aspects of your health.

Native to South America, lemon verbena (scientifically known as Aloysia citriodora or Lippia citriodora) has gained attention in modern research for its potential therapeutic properties. From athletes seeking faster recovery to individuals struggling with sleep issues, this versatile herb continues to demonstrate promising health applications.

In this comprehensive guide, we’ll explore the science-backed benefits of lemon verbena and how you can incorporate it into your wellness routine.

What Is Lemon Verbena?

Lemon verbena is a perennial shrub characterized by its lance-shaped leaves and delicate white or pale purple flowers. The plant produces a strong lemon fragrance when the leaves are crushed, making it a popular choice for teas, essential oils, and culinary applications.

Historically, lemon verbena has been used in folk medicine throughout South America and Europe to address various ailments, including digestive complaints, respiratory conditions, and nervous system disorders. Today, scientific research is beginning to validate many of these traditional uses.

Rich in Beneficial Plant Compounds

The health benefits of lemon verbena stem from its impressive array of bioactive compounds. The plant contains numerous antioxidants and anti-inflammatory substances that work together to protect your cells and support overall wellness.

One of the most notable compounds found in lemon verbena is verbascoside, a powerful polyphenol with strong antioxidant properties. Research has shown that verbascoside can help neutralize harmful free radicals and may enhance your body’s natural defense mechanisms against oxidative damage.

Beyond verbascoside, lemon verbena also contains:

• Terpenoids like geranial and neral
• Flavonoids such as luteolin
• Volatile oils including limonene
• Various phenolic compounds with antioxidant activity

This diverse combination of plant compounds gives lemon verbena its therapeutic potential and contributes to the multiple health benefits associated with the herb.

Powerful Antioxidant and Anti-Inflammatory Effects

One of the primary benefits of lemon verbena is its ability to combat oxidative stress and reduce inflammation in the body. Oxidative stress occurs when there’s an imbalance between free radical production and your body’s ability to neutralize them, potentially leading to cellular damage and increased disease risk.

Clinical studies have demonstrated lemon verbena’s anti-inflammatory capabilities. In research involving individuals with multiple sclerosis, supplementation with lemon verbena extract resulted in significantly reduced levels of C-reactive protein, a key inflammatory marker in the body.

Additional research with healthy adults showed that taking lemon verbena extract before and during strenuous exercise helped decrease markers of oxidative stress while increasing levels of beneficial antioxidant enzymes like glutathione peroxidase. These findings suggest that lemon verbena may help protect cells from damage and support your body’s natural antioxidant defenses.

May Support Athletic Performance and Recovery

Athletes and physically active individuals may find lemon verbena particularly beneficial for supporting exercise recovery and reducing muscle damage. The herb’s antioxidant properties appear to offer protective effects against the cellular stress that occurs during intense physical activity.

Several studies have examined lemon verbena’s effects on exercise-induced muscle damage. Research involving athletes who took lemon verbena extract before, during, and after exhaustive exercise testing showed several promising outcomes:

• Reduced muscle damage markers
• Faster recovery times
• Decreased muscle pain and soreness
• Lower levels of creatinine kinase, an indicator of muscle tissue breakdown
• Enhanced antioxidant enzyme activity

These protective effects may help athletes maintain their training schedules more consistently and reduce the discomfort associated with intense workouts. However, it’s important to note that more independent research is needed to fully establish these benefits.

Potential Sleep-Enhancing Properties

If you struggle with falling asleep or staying asleep through the night, lemon verbena may offer some relief. Traditional medicine systems have long employed this herb as a natural sleep aid and sedative, and emerging research supports these historical uses.

A clinical study involving 100 individuals with insomnia found that taking lemon verbena syrup before bedtime led to significant improvements in multiple sleep parameters compared to a placebo group. Participants experienced:

• Improved ability to fall asleep
• Increased total sleep duration
• Better overall sleep quality
• Reduced daytime sleepiness

Animal research has also suggested that lemon verbena may possess calming and anti-anxiety properties, which could further contribute to its sleep-promoting effects. The herb’s soothing aroma may also play a role in creating a relaxing bedtime environment.

While these findings are encouraging, more extensive research is needed to fully understand how lemon verbena affects sleep and whether it can serve as an effective long-term solution for sleep disorders.

May Support Healthy Weight Management

Preliminary research indicates that lemon verbena might play a role in supporting healthy weight management, though the evidence remains limited and requires further investigation.

Animal studies have shown that lemon verbena extract may help reduce fat accumulation and positively influence gut microbiome composition. Specifically, research in mice fed a high-fat diet demonstrated that those receiving lemon verbena extract experienced less fat storage and improved ratios of beneficial gut bacteria.

Human research has also explored these potential effects. One study involving individuals with overweight found that an eight-week supplementation period with a combination of lemon verbena and hibiscus extracts led to:

• Reduced levels of ghrelin, the hunger-promoting hormone
• Increased levels of glucagon-like peptide-1, which promotes feelings of fullness
• Greater reduction in body fat compared to placebo

However, because this study used a combined supplement, it’s impossible to determine which effects came specifically from lemon verbena versus hibiscus. Additionally, current evidence is insufficient to recommend lemon verbena as a weight loss supplement.

Digestive System Support

Traditional herbalists have long valued lemon verbena for its potential digestive benefits. The herb has been used historically to address various gastrointestinal complaints, including indigestion, bloating, and stomach discomfort.

The anti-inflammatory and antispasmodic properties of lemon verbena may help soothe the digestive tract and reduce discomfort. Some people find that drinking lemon verbena tea after meals aids digestion and provides a calming effect on the stomach.

While scientific research specifically examining lemon verbena’s effects on digestion is limited, the herb’s traditional use and anecdotal reports suggest it may offer mild digestive support for some individuals.

Mood and Stress Support

The pleasant aroma and potentially calming compounds in lemon verbena may provide benefits for mood and stress management. Aromatherapy practitioners often use lemon verbena essential oil for its uplifting yet relaxing scent, which may help reduce feelings of tension and promote emotional balance.

Animal research has indicated that lemon verbena may have anxiolytic (anti-anxiety) effects, though human studies are needed to confirm these findings. The herb’s traditional use as a calming agent and its potential to improve sleep quality may indirectly support better stress management and emotional well-being.

How to Use Lemon Verbena

There are several ways to incorporate lemon verbena into your daily routine, depending on your preferences and health goals.

Lemon Verbena Tea

One of the most popular and accessible ways to enjoy lemon verbena is as an herbal tea. You can use fresh or dried leaves to make a soothing beverage. To prepare lemon verbena tea:

• Add 1-2 teaspoons of dried lemon verbena leaves (or a small handful of fresh leaves) to a cup
• Pour hot water (not quite boiling) over the leaves
• Steep for 5-10 minutes
• Strain and enjoy, adding honey or lemon if desired

Many people enjoy drinking lemon verbena tea in the evening to promote relaxation and better sleep.

Essential Oil

Lemon verbena essential oil can be used in aromatherapy applications. Add a few drops to a diffuser to freshen your living space and create a calming atmosphere. If applying to skin, always dilute the essential oil with a carrier oil and perform a patch test first to check for potential allergic reactions.

Never ingest essential oils, as they are highly concentrated and can be harmful if consumed.

Culinary Uses

Fresh or dried lemon verbena leaves can add a bright, citrusy flavor to various dishes. Try adding them to:

• Desserts and baked goods
• Fruit salads and jams
• Soups and sauces
• Specialty cocktails and beverages
• Salad dressings

Supplements

Lemon verbena is also available in supplement form, including capsules, tinctures, and liquid extracts. However, there’s currently no standardized dosing recommendation for lemon verbena supplements, and quality can vary between products.

If you’re considering taking lemon verbena supplements, consult with a healthcare provider first, especially if you have any medical conditions or take medications.

Safety Considerations and Precautions

While lemon verbena is generally considered safe for most people when used appropriately, there are some important precautions to keep in mind.

Pregnancy and Breastfeeding

Pregnant and breastfeeding women should avoid using lemon verbena in medicinal amounts, including extracts, tinctures, and concentrated supplements. Some research suggests that lemon verbena essential oils could potentially increase the risk of developmental concerns, so aromatherapy with verbena should also be avoided during pregnancy.

While drinking occasional cups of lemon verbena tea is likely safe, it’s best to consult with your healthcare provider before regular use during pregnancy or while nursing.

Allergic Reactions

Some individuals may experience allergic reactions to lemon verbena, particularly when applied topically. Always perform a patch test before applying lemon verbena essential oil to larger areas of skin, even when properly diluted with a carrier oil.

Medication Interactions

Limited information exists regarding potential interactions between lemon verbena and medications. If you take any prescription medications or other herbal supplements, discuss lemon verbena use with your healthcare provider before incorporating it into your routine.

Quality and Sourcing

When purchasing lemon verbena products, choose reputable suppliers who provide information about sourcing and quality testing. Organic options may help ensure you’re getting a pure product without pesticide residues.

The Bottom Line

Lemon verbena is a versatile herb with an impressive range of potential health benefits backed by both traditional use and emerging scientific research. From its powerful antioxidant and anti-inflammatory properties to its potential effects on sleep quality, athletic recovery, and stress management, this aromatic plant offers numerous wellness applications.

While current research is promising, it’s important to remember that studies on lemon verbena are still limited, and more extensive human trials are needed to fully establish its therapeutic effects. The herb appears to be safe for most people when used appropriately, but certain groups—particularly pregnant and breastfeeding women—should exercise caution.

Whether you enjoy it as a refreshing tea, use it in cooking, or incorporate it through aromatherapy, lemon verbena can be a pleasant addition to a health-conscious lifestyle. As with any herbal supplement or remedy, consult with a healthcare professional before using lemon verbena for specific health concerns, especially in concentrated forms.

By combining the wisdom of traditional herbal medicine with modern scientific understanding, lemon verbena represents an excellent example of how natural remedies can support overall health and well-being when used thoughtfully and appropriately.

Sources:

• PubMed – Traditional uses of medicinal plants
• NCBI PMC – Phytochemical composition of lemon verbena
• PubMed – Verbascoside antioxidant properties
• PubMed – Anti-inflammatory effects in multiple sclerosis
• PubMed – Effects on exercise-induced oxidative stress
• PubMed – Athletic performance and recovery
• PubMed – Sleep quality improvement study
• PubMed – Anti-obesity effects in animal models
• PubMed – Weight management study
• NCBI PMC – Bioactive compounds in lemon verbena