Lemongrass Tea Benefits: 10 Science-Backed Health Benefits You Should Know

Lemongrass tea, made from the aromatic stalks of the Cymbopogon plant, has been treasured for centuries in traditional medicine across Asia and beyond. This refreshing herbal beverage offers a unique citrusy flavor while potentially delivering numerous health benefits. Whether you’re seeking natural remedies for digestive issues, looking to boost your immune system, or simply want to explore healthier beverage options, understanding the lemongrass tea benefits can help you make informed decisions about incorporating this herbal tea into your daily routine.

In this comprehensive guide, we’ll explore the scientifically-supported benefits of lemongrass tea, how to prepare it properly, and important safety considerations you should know before making it part of your wellness regimen.

What Is Lemongrass Tea?

Lemongrass, also known as citronella grass or fever grass, is a tropical plant native to South Asia that has gained worldwide popularity for its culinary and medicinal applications. The tea is made by steeping fresh or dried lemongrass stalks in hot water, releasing its essential oils and beneficial compounds.

The distinctive lemon-like aroma comes from citral, the primary active component responsible for many of lemongrass benefits. This naturally caffeine-free herbal tea can be enjoyed hot or cold, making it a versatile addition to any health-conscious lifestyle.

1. Rich in Powerful Antioxidants

One of the most significant lemongrass tea benefits is its impressive antioxidant profile. Antioxidants play a crucial role in protecting your cells from oxidative stress and damage caused by free radicals, which are unstable molecules that can contribute to chronic diseases and premature aging.

Lemongrass contains several potent antioxidants, including:

• Chlorogenic acid: Also found in coffee, this compound helps reduce inflammation and regulate blood sugar levels
• Isoorientin: A flavonoid with cardioprotective properties
• Swertiajaponin: Known for its anti-inflammatory effects

These antioxidants work synergistically to neutralize harmful free radicals, potentially reducing your risk of various health conditions including cardiovascular disease and certain cancers. Regular consumption of antioxidant-rich beverages like lemongrass tea may support overall cellular health and longevity.

2. Natural Antimicrobial Properties

Research has demonstrated that lemongrass possesses impressive antimicrobial capabilities, making it effective against various bacteria, fungi, and other pathogens. The citral content in lemongrass is primarily responsible for these antimicrobial effects.

Studies have shown that lemongrass essential oil exhibits activity against:

• Streptococcus mutans (the bacteria primarily responsible for tooth decay)
• Various fungal species that can cause infections
• Several foodborne pathogens

While most research has focused on lemongrass essential oil rather than tea, drinking lemongrass tea may still provide some antimicrobial benefits that support your body’s natural defense systems. This makes lemongrass tea benefits particularly relevant for those looking to support immune health naturally.

3. Supports Digestive Health

Among the most well-known benefits of lemongrass tea is its ability to promote healthy digestion. For generations, people have turned to this herbal remedy to address various digestive complaints, and modern research is beginning to validate these traditional uses.

Lemongrass tea may help with:

• Stomach upset and cramping: The tea’s natural compounds can help soothe the digestive tract
• Bloating and gas: Its carminative properties may reduce uncomfortable bloating
• Gastric ulcer protection: Research suggests lemongrass may help protect the stomach lining from damage
• Improved digestion: May stimulate digestive enzyme production

Animal studies have indicated that lemongrass essential oil can protect the stomach lining against damage from common irritants. While human studies are still needed, many people report experiencing relief from digestive discomfort after drinking lemongrass tea.

4. Anti-Inflammatory Effects

Chronic inflammation is increasingly recognized as a contributing factor to numerous health conditions, including heart disease, diabetes, arthritis, and autoimmune disorders. The anti-inflammatory properties of lemongrass represent another significant aspect of lemongrass benefits.

Research indicates that compounds in lemongrass may help reduce inflammation by:

• Inhibiting the release of pro-inflammatory markers in the body
• Reducing oxidative stress that contributes to inflammation
• Providing analgesic (pain-relieving) effects

These anti-inflammatory effects have been well-documented in traditional folk medicine, where lemongrass has long been used to address pain and inflammatory conditions. While more human clinical trials are needed, the existing evidence suggests promising anti-inflammatory potential.

5. May Support Cancer Prevention

One of the most exciting areas of lemongrass research involves its potential anticancer properties. While it’s important to note that lemongrass tea should never replace conventional cancer treatment, studies suggest it may offer supportive benefits.

The citral in lemongrass has demonstrated potential anticancer effects through several mechanisms:

• Inducing apoptosis (programmed cell death) in certain cancer cell lines
• Inhibiting cancer cell growth and proliferation
• Supporting immune function to help the body fight abnormal cells

Some medical centers recognize lemongrass tea as a complementary therapy that may be used alongside conventional cancer treatments. However, it’s absolutely essential to consult with your oncologist before using lemongrass tea or any other complementary therapy during cancer treatment, as it may interact with certain medications or therapies.

6. Natural Diuretic Properties

Lemongrass tea is recognized as a natural diuretic, meaning it promotes increased urine production and helps the body eliminate excess fluids and sodium. This is one of the traditional lemongrass tea benefits that has been supported by scientific research.

Clinical studies have found that consuming lemongrass tea can increase urine output more significantly than other beverages. This diuretic effect may be beneficial for:

• Reducing water retention and bloating
• Supporting kidney function
• Helping flush toxins from the body
• Managing mild edema (swelling)

However, if you have any medical conditions affecting your kidneys, heart, or liver, or if you’re taking diuretic medications, consult your healthcare provider before regularly consuming lemongrass tea, as it may interact with your treatment plan.

7. May Help Regulate Blood Pressure

Cardiovascular health benefits are among the most studied aspects of lemongrass. Research suggests that regular consumption of lemongrass tea may help support healthy blood pressure levels, particularly concerning systolic blood pressure (the top number in a blood pressure reading).

Studies have shown that participants who consumed lemongrass tea experienced:

• Moderate reductions in systolic blood pressure
• Decreased heart rate
• Overall cardiovascular relaxation

The mechanisms behind these effects may include lemongrass’s ability to promote vasodilation (widening of blood vessels) and reduce inflammation in the cardiovascular system. However, it’s important to note that individuals with existing heart conditions should use lemongrass tea cautiously and under medical supervision, as excessive consumption might cause undesirable drops in heart rate or changes in diastolic pressure.

Never discontinue prescribed blood pressure medications without consulting your doctor, and don’t rely on lemongrass tea as a sole treatment for hypertension.

8. Cholesterol Management Support

High cholesterol levels are a significant risk factor for heart disease and stroke, making cholesterol management a priority for many people. Emerging research suggests that the benefits of lemongrass tea may extend to supporting healthy cholesterol levels.

Laboratory and animal studies have indicated that lemongrass extracts may:

• Help prevent cholesterol absorption in the intestines
• Reduce total cholesterol levels
• Support healthy lipid profiles
• Protect against cholesterol-related cardiovascular damage

While these findings are encouraging, it’s crucial to recognize that most research has been conducted in vitro or in animal models. More human clinical trials are needed to confirm whether lemongrass tea can effectively lower cholesterol in people. If you have high cholesterol, work with your healthcare provider to develop a comprehensive management plan that may include dietary changes, exercise, and appropriate medical interventions.

9. Weight Management Support

Many people are interested in lemongrass benefits for weight management. While lemongrass tea is often marketed as a “detox tea” for weight loss, it’s important to have realistic expectations about what it can and cannot do.

Lemongrass tea may support weight management efforts through:

• Diuretic effects: Helping reduce water weight and bloating
• Metabolism support: Some evidence suggests it may have mild metabolic effects
• Low-calorie beverage option: Replacing sugary drinks with unsweetened lemongrass tea reduces calorie intake
• Appetite regulation: The warm liquid and pleasant flavor may help with satiety

However, it’s essential to understand that any weight loss from lemongrass tea alone is likely to be minimal and primarily due to water loss rather than fat loss. Sustainable weight management requires a comprehensive approach including balanced nutrition, regular physical activity, adequate sleep, and stress management.

Avoid relying exclusively on lemongrass tea or any single “miracle” beverage for weight loss, as this approach is neither effective nor healthy. Instead, incorporate lemongrass tea as part of an overall healthy lifestyle.

10. Relief from Menstrual Discomfort

Women have traditionally used lemongrass tea to address various menstrual-related issues, and this remains one of the valued lemongrass tea benefits in folk medicine. The tea may help provide relief from:

• Menstrual cramps: Anti-inflammatory and antispasmodic properties may ease uterine cramping
• Bloating: Diuretic effects can reduce water retention commonly experienced during menstruation
• Hot flashes: The refreshing nature of the tea may provide comfort
• Mood support: The calming ritual of tea-drinking may help with stress

Some research has also indicated that lemongrass may help stimulate menstrual flow and has galactagogue properties (promoting milk production in nursing mothers). However, because of these effects, pregnant women should exercise caution with lemongrass tea and consult their healthcare provider before consuming it regularly.

How to Prepare Lemongrass Tea

To maximize the benefits of lemongrass tea, proper preparation is important. Here’s how to make a perfect cup:

Using Fresh Lemongrass:

1. Cut 1-2 stalks of fresh lemongrass into 2-inch pieces
2. Bruise the pieces lightly with the back of a knife to release oils
3. Boil 2 cups of water
4. Add the lemongrass pieces to the boiling water
5. Reduce heat and simmer for 5-10 minutes
6. Strain and serve hot or cold

Using Dried Lemongrass:

1. Use 1-2 teaspoons of dried lemongrass per cup
2. Pour boiling water over the dried herb
3. Steep for 5-10 minutes
4. Strain and enjoy

Enhancement Options:

• Add fresh ginger for additional anti-inflammatory benefits
• Include a slice of lemon for extra vitamin C and flavor
• Sweeten naturally with honey if desired
• Combine with green tea for added antioxidants

Recommended Dosage and Frequency

Currently, there is no standardized dosage for lemongrass tea established by scientific research. However, general guidelines suggest:

• Starting amount: Begin with one cup daily to assess tolerance
• Typical consumption: 1-3 cups per day is generally considered safe for most people
• Timing: Can be consumed any time of day, though some prefer it after meals for digestive support

For specific health conditions or therapeutic uses, consult with a qualified healthcare practitioner or herbalist who can provide personalized recommendations based on your individual needs and health status.

Potential Side Effects and Safety Considerations

While lemongrass tea is generally safe when consumed in moderate amounts, it’s important to be aware of potential side effects and contraindications.

Common Side Effects:

• Dizziness or lightheadedness
• Dry mouth
• Increased urination (due to diuretic effects)
• Increased hunger
• Fatigue or drowsiness

Allergic Reactions:

Some individuals may be allergic to lemongrass. Seek immediate medical attention if you experience:

• Skin rash or hives
• Itching or swelling
• Difficulty breathing or swallowing
• Rapid or irregular heartbeat
• Chest tightness

Special Populations:

Pregnant and breastfeeding women: While lemongrass tea is sometimes used to support lactation, pregnant women should exercise caution as it may stimulate menstrual flow. Consult your obstetrician before consuming lemongrass tea during pregnancy or while breastfeeding.

People with existing medical conditions: If you have heart disease, kidney disease, liver conditions, or are taking prescription medications, discuss lemongrass tea consumption with your healthcare provider, as it may interact with certain treatments or exacerbate some conditions.

Those scheduled for surgery: Due to its potential effects on blood sugar and blood pressure, discontinue lemongrass tea at least two weeks before any scheduled surgery.

Quality and Sourcing Considerations

To ensure you’re getting the maximum benefits of lemongrass tea while minimizing potential risks, pay attention to quality and sourcing:

• Choose organic: Organic lemongrass is free from pesticides and herbicides
• Buy from reputable sources: Purchase from established companies with good quality control practices
• Check for freshness: Fresh lemongrass should have a strong citrus aroma; dried lemongrass should be aromatic and free from mold
• Read labels carefully: Ensure the product contains pure lemongrass without unnecessary additives
• Store properly: Keep dried lemongrass in an airtight container away from light and moisture

Remember that herbal teas and supplements are not as strictly regulated as pharmaceutical drugs, so choosing high-quality products from trusted manufacturers is essential for both safety and efficacy.

Incorporating Lemongrass Into Your Lifestyle

Beyond drinking it as tea, there are other ways to enjoy lemongrass benefits:

Culinary Uses:

• Add fresh lemongrass to soups, particularly Thai and Vietnamese dishes
• Use it to flavor broths and stocks
• Incorporate it into marinades for fish, chicken, or tofu
• Infuse it into simple syrups for beverages
• Add finely minced lemongrass to salads or stir-fries

Other Applications:

• Aromatherapy: Lemongrass essential oil can be diffused for its uplifting scent
• Topical use: Diluted lemongrass oil may be used in massage oils (always dilute properly and test for sensitivity)
• Natural insect repellent: The citronella content makes it effective against mosquitoes
• Growing your own: Lemongrass is relatively easy to grow in warm climates or as a potted plant

The Bottom Line on Lemongrass Tea Benefits

Lemongrass tea offers a impressive array of potential health benefits backed by both traditional use and emerging scientific research. From its antioxidant and antimicrobial properties to its support for digestive health, cardiovascular function, and inflammation reduction, this aromatic herbal tea can be a valuable addition to a health-conscious lifestyle.

However, it’s essential to maintain realistic expectations. While the benefits of lemongrass tea are promising, it should not be viewed as a cure-all or replacement for conventional medical treatment. Think of it as one component of a holistic approach to wellness that includes:

• A balanced, nutrient-rich diet
• Regular physical activity
• Adequate sleep and stress management
• Appropriate medical care when needed
• Healthy lifestyle habits

Most of the current research on lemongrass has been conducted in laboratories or animal models, and more human clinical trials are needed to fully understand its therapeutic potential and optimal dosing. Nevertheless, for most healthy adults, enjoying 1-3 cups of lemongrass tea daily appears to be safe and may provide meaningful health benefits.

As with any herbal remedy, consult with your healthcare provider before using lemongrass tea therapeutically, especially if you have existing health conditions, are pregnant or breastfeeding, or take prescription medications. Your doctor can help you determine whether lemongrass tea is appropriate for your individual situation and can be safely integrated into your wellness routine.

By choosing high-quality lemongrass, preparing it properly, and consuming it as part of a balanced lifestyle, you can enjoy this refreshing herbal beverage while potentially supporting your overall health and wellbeing.

Sources:

• National Center for Biotechnology Information – Lemongrass Bioactive Compounds
• PubMed Central – Gastroprotective Effects of Lemongrass
• Memorial Sloan Kettering Cancer Center – Lemongrass Information
• MDPI – Antioxidant Properties of Lemongrass Essential Oil
• PubMed – Antimicrobial Activity of Lemongrass Oil
• PubMed Central – Cholesterol-Lowering Effects of Lemongrass