The Science-Backed Health Benefits of Lemongrass Tea
Discover the remarkable health benefits, uses, and safety of lemongrass tea, from antioxidant power to heart and digestive support.
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What Is Lemongrass Tea?
Lemongrass tea is a popular herbal infusion brewed from the fresh or dried stalks of Cymbopogon citratus, also known as lemongrass. Widely used in Asian cuisines for its fresh, citrusy aroma and flavor, lemongrass tea is equally celebrated in traditional remedies and increasingly studied for its myriad health benefits.
Nutrition and Key Compounds in Lemongrass Tea
Lemongrass contains a potent blend of bioactive compounds, making its tea a treasure trove for health enthusiasts:
- Antioxidants: Including chlorogenic acid, isoorientin, and swertiajaponin, which help fight free radicals in the body and may protect against cellular damage.
- Flavonoids and Phenolic Compounds: These chemicals have anti-inflammatory, antimicrobial, and disease-protecting properties.
- Essential Oils: Like citral, which imparts aroma and contributes to antimicrobial activity.
- Trace Minerals & Vitamins: Lemongrass provides small amounts of vitamins A and C as well as potassium and magnesium.
Health Benefits of Lemongrass Tea
1. Powerful Antioxidant Effects
Lemongrass tea is rich in antioxidants, substances that neutralize harmful free radicals and protect the body against disease. Research shows that regular consumption of lemongrass tea significantly increases total antioxidant capacity in the blood, which helps prevent oxidative stress and reduces the risk of chronic illnesses.
- In one intervention study, daily lemongrass tea increased mean antioxidant values from 17.1 to 25.5 μmole TE/ml, indicating a remarkable improvement in the body’s antioxidant defense.
- Key antioxidants such as isoorientin and chlorogenic acid found in lemongrass may support blood vessel health and prevent coronary artery dysfunction.
2. Fights Inflammation in the Body
Lemongrass tea possesses potent anti-inflammatory properties due to its abundance of flavonoids and phenolic compounds. Chronic inflammation is a root cause of many diseases, including arthritis, cardiovascular disease, and certain cancers. Drinking lemongrass tea may help lower inflammation markers in the body, supporting overall well-being.
3. Antimicrobial and Antifungal Protection
The essential oils and extracts in lemongrass exhibit strong antimicrobial activity, helping to fight bacteria, yeast, and certain fungi. Lemongrass tea is traditionally used to:
- Ward off mild infections and promote immune resilience.
- Combat offending organisms in the digestive tract, potentially reducing the risk of foodborne illness.
4. Aids Digestion and Eases Stomach Complaints
Historically, lemongrass tea has been valued for stimulating digestion and relieving various stomach issues:
- It can act as a mild diuretic, helping flush out toxins.
- Studies suggest it may soothe stomach cramps, reduce bloating, and relieve indigestion by easing spasms in the gastrointestinal tract.
- Some research indicates lemongrass might protect the stomach lining from damage caused by certain medications or alcohol.
5. Supports Heart Health and Helps Regulate Blood Pressure
Lemongrass tea may promote cardiovascular health through several mechanisms:
- Lowers Blood Pressure: Clinical investigations and animal studies show that regular consumption of lemongrass tea can help moderately reduce systolic and diastolic blood pressure by relaxing blood vessels and inducing diuresis (increased urine production). This effect appears particularly significant during short-term use.
- Reduces Cholesterol: Lemongrass extracts can lower LDL (“bad”) cholesterol and triglycerides in animal models, which may help guard against heart disease.
- Improves Circulation: Its anti-inflammatory properties help relax arteries and blood vessels, reducing the risk of clot formation and hypertension.
| Parameter | Observed Effect |
|---|---|
| Blood Pressure | Decreased (moderately, short-term) |
| LDL Cholesterol | Lowered (animal/early human studies) |
| Heart Rate | May slightly increase temporarily |
6. Boosts Immunity
Lemongrass tea may help bolster immune function, owing to its antimicrobial qualities and its positive influence on immune cells. By combating pathogens and supporting the body’s defenses, drinking lemongrass tea can enhance resistance to daily infections and common illnesses.
7. May Help with Weight Management
Lemongrass tea contains no calories when served without sugar or milk, making it a hydrating, metabolism-supporting drink. As a mild diuretic, it can help reduce water retention. Some people find it helps curb appetite and support efforts at weight control, although more clinical evidence is needed in this area.
8. May Provide Relief from Menstrual Cramps and PMS
Lemongrass is often featured in traditional remedies to ease pain and discomfort during menstruation. Its analgesic, muscle relaxant, and anti-inflammatory actions may help reduce the severity of cramps, aches, and irritability associated with premenstrual syndrome.
9. Can Promote Relaxation and May Improve Sleep
Lemongrass tea is popularly believed to help with relaxation and improve sleep. However, evidence from human trials is mixed. While it’s traditionally used as a calming beverage—sometimes claimed to benefit anxiety and stress—a 2021 clinical study found that lemongrass tea did not significantly reduce anxiety levels or induce sedation in participants. Therefore, effects may be mild or vary by individual.
10. Potential Anticancer Properties (Emerging Research)
Initial research indicates that lemongrass contains compounds with anticancer potential, including inhibiting cell growth and promoting programmed cell death (apoptosis) in certain cancer cell types. However, these findings are early, primarily from laboratory studies, and human data is lacking. Lemongrass tea should not be seen as a cancer treatment but may have a supportive health role.
How to Make Lemongrass Tea
Brewing a fresh cup of lemongrass tea is straightforward. Here’s a simple method:
- Fresh stalks: Wash and chop 1-2 stalks; bruise lightly to release oils.
- Boil: Add to 2 cups boiling water and simmer for 5-10 minutes.
- Strain and serve: Remove stalks and pour into cups. Sweeten with honey or add lemon if desired.
- Dried lemongrass: Use 1-2 teaspoons per cup, steep in hot water for 5-7 minutes.
Lemongrass can be blended with green tea, ginger, or mint for added flavor.
Safety, Dosage, and Side Effects
- Generally safe: Lemongrass tea is considered safe for most people when consumed in moderation as a beverage.
- Possible mild side effects: Some individuals may experience increased urination, dry mouth, or slight dizziness due to its mild diuretic action.
- Allergies and skin irritation: Rare, but possible in sensitive individuals.
- Pregnancy and breastfeeding: There is insufficient research on safety in these groups; consult a healthcare provider before use.
- Drug interactions: May interact with diuretics, blood pressure, or diabetes medications. Always discuss with your physician if you have a medical condition or are taking prescribed drugs.
- High doses caution: Excessive intake or concentrated supplements are not recommended and can affect kidney/liver function or electrolyte balance.
Frequently Asked Questions (FAQs)
Q: How often can I drink lemongrass tea?
A: Most people can safely enjoy 1-2 cups of lemongrass tea daily. Avoid excessive or long-term use without medical guidance, particularly if you have kidney issues or are on medications that affect hydration or blood pressure.
Q: Can lemongrass tea help me lose weight?
A: While caffeine-free lemongrass tea is a low-calorie beverage and may help with water retention, research is limited regarding direct weight loss effects. It can be a healthy addition to a weight management plan when paired with a balanced diet and exercise.
Q: Does lemongrass tea improve immunity?
A: Lemongrass tea supports immune health thanks to its antimicrobial and antioxidant compounds, potentially aiding in the body’s defense against mild infections, but it’s no substitute for medical treatment when needed.
Q: Can lemongrass tea lower blood pressure?
A: Clinical studies show a modest blood pressure reduction after regular lemongrass tea consumption, mostly due to diuretic effects and vascular relaxation. The effect may not be long-term or dramatic, and excessive intake can have adverse effects on kidney function and electrolyte balance.
Q: Are there any risks with drinking lemongrass tea?
A: Mild side effects are rare and usually limited to increased urination or an allergic reaction. Those who are pregnant, breastfeeding, or have kidney or liver disorders should consult their physician before use.
Takeaway
Incorporating lemongrass tea into your daily routine offers numerous science-backed health benefits—from antioxidant protection and heart support to digestive comfort and gentle immune strengthening. Enjoy it as part of a balanced wellness plan, but always consider moderation and consult healthcare advice if you have underlying health conditions.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9598547/
- https://www.healthline.com/health/food-nutrition/lemongrass-tea
- https://jnmhs.com/archive/volume/5/issue/2/article/1874
- https://senchateabar.com/blogs/blog/lemongrass-tea
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3217679/
- https://www.webmd.com/diet/lemongrass-health-benefits
- https://www.mskcc.org/cancer-care/integrative-medicine/herbs/lemongrass
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