Lemon verbena: properties for relaxation, weight loss, and aroma

When we talk about lemon aroma in herbs, we often think of lemon balm or lemongrass. However, lemon verbena (Aloysia citrodora) has a much more intense and pure aroma than both – it is the true queen of lemon herbal teas. Brought to Europe in the 18th century by Spanish colonizers from Argentina and Chile, it quickly became a favorite among pharmacies, confectioners, and botanical gardens on the continent – its leaves were dried as a flavoring for desserts and liqueurs. Its main active ingredient – citral (a mixture of geranial and neral) – not only gives it a characteristic scent but also exhibits documented anti-inflammatory and anxiolytic effects and influences fat metabolism. This article explains the biological properties of lemon verbena, how it differs from similar lemon-scented herbs, and how to use it in daily life.

KEY INFORMATION
• Mauriello et al. (Journal of Ethnopharmacology, 2017) in a RCT showed that 600 mg/d of lemon verbena extract reduced oxidative stress and improved recovery markers in athletes after exercise.
• Citral (up to 35% of the essential oil) is the main active ingredient responsible for the aroma and biological properties.
• Actions: anxiolytic (flavonoids), anti-inflammatory (luteolin, verbascoside), digestive support, and potentially modulating adipogenesis.
• Tea: 1–2 teaspoons of dried leaves per cup of water at 85°C, steep for 7–10 minutes – an excellent substitute for sweet afternoon drinks.

What is lemon verbena and what distinguishes it from other herbs?

Aloysia citrodora (formerly classified as Lippia citriodora) is a shrub from the Verbenaceae family, growing wild in Argentina and Chile at altitudes up to 2000 m above sea level. In Europe, it is mainly cultivated as a balcony and garden plant – it can withstand temperatures down to -5°C. Leaves are harvested in summer and early autumn when the citral content is highest. The raw material is usually dried in the shade at temperatures not exceeding 40°C to preserve the volatile oils.

What distinguishes lemon verbena from other 'lemon-scented' herbs (lemon balm, lemongrass, kaffir lime) is the exceptional purity and intensity of its aroma. Citral in lemon verbena constitutes 30–35% of the essential oil (in lemon balm only 5–10%, in lemongrass 70–80%, but with a dominance of green grassy notes). Geranial (citral A) provides a fresh, sharp lemon scent, while neral (citral B) offers a sweeter, more floral-citrus aroma. Together, they create a scent that will dominate tea or dishes even with a small amount of dried herb.

Lemon verbena grows readily in pots on balconies and terraces – and it is easy to cultivate yourself. It needs plenty of sunlight (at least 6 hours a day), well-draining soil, and moderate watering. In winter, bring it indoors (minimum temperature of -5°C will damage it). Harvest fresh leaves in the morning after the dew has dried – they have the highest concentration of essential oils at that time. Dry in the shade at room temperature for 7–10 days or in a dehydrator at 35–40°C. Store the dried material in airtight jars away from light – the aroma lasts for 12–18 months.

What biological properties does lemon verbena exhibit?

Lemon verbena is one of the better-studied aromatic herbs regarding biological properties, although it appears less frequently in Polish studies than lemon balm or lavender. The active ingredients include: citral (geranial + neral), limonene, linalool, verbascoside (iridoid phenolic glycoside), and luteolin (flavonoid). Each of them has a different pharmacological profile.

Mauriello et al. (Journal of Ethnopharmacology, 2017) conducted a RCT with 36 trained athletes using 600 mg/d of lemon verbena extract for 3 weeks of intensive training. Results: significant reduction in oxidative stress markers (TBARS, MDA) and protein carbonylation compared to placebo. The antioxidant effect was clearly stronger than in the control group, suggesting that lemon verbena may support recovery after physical exertion and reduce exercise-induced inflammation.

Luteolin – the flavonoid in verbena – is one of the better-studied anti-inflammatory flavonoids. It inhibits the NF-κB pathway, reducing the production of pro-inflammatory cytokines (TNF-α, IL-6). Verbascoside exhibits anxiolytic effects in animal models (similar to apigenin from damiana) by modulating GABA-A receptors. Citral in vitro inhibits the differentiation of 3T3-L1 preadipocytes into fat cells by modulating the expression of PPARγ and C/EBPα genes – which forms the basis for the theory about the role of lemon verbena in modifying fat metabolism.

Additional biological properties of lemon verbena include carminative effects (citral relaxes smooth muscles of the intestines, reducing cramps and bloating), weak antibacterial and antifungal activity of the essential oil (active particularly against Candida albicans in vitro), and modulation of platelet aggregation by luteolin. Linalool, present in smaller amounts than in lavender, adds a gentle calming effect. This combination of ingredients makes verbena an herb with broad but subtle systemic effects – it is not an herb 'for one problem', but rather a general aromatic tonic.

Our Observations: Lemon verbena as an evening tea stands out because it is both relaxing and 'refreshing' aromatically – a rare combination among herbs for sleep and relaxation. Lemon balm and chamomile have a more 'herbal' aroma, while hops are bitter and earthy. Lemon verbena has an aroma that encourages a tea ritual on its own – without bitterness, without an herbal scent. This translates into better regularity of use, which is often more important than the potency of a single dose.

Lemon verbena and weight loss – how justified is it?

Lemon verbena is occasionally promoted as a 'herb for weight loss'. In vitro data regarding citral and adipogenesis are real and scientifically interesting, but the path from in vitro results to clinically significant weight reduction is long and uncertain. Citral inhibits the differentiation of 3T3-L1 preadipocytes in a cell culture model, modifying the expression of transcriptional regulators of adipose tissue. However, the concentrations of citral needed for this effect in vitro are significantly higher than those achieved with typical tea consumption.

Lemon verbena may support the maintenance of normal body weight indirectly through several mechanisms. As an aromatic, tasty zero-calorie drink, it replaces sweetened teas, juices, and energy drinks – a direct caloric benefit. Luteolin and verbascoside have anti-inflammatory effects – chronic inflammation is associated with insulin resistance and the accumulation of visceral fat. Stress reduction (through citral and linalool) lowers cortisol, which promotes abdominal fat accumulation. Improved digestion through the carminative action of citral may reduce bloating and discomfort after meals. This is real supportive potential – but not a 'fat burner'.

Lemon verbena also appears as an ingredient in sports supplements and 'detox' teas – usually combined with echinacea, aloe, or coenzyme Q10. In these preparations, its role is mainly antioxidant and improving recovery, rather than direct weight loss action. If you are interested in support during weight loss, lemon verbena can be part of a strategy that includes regular water intake, calorie reduction, and physical activity – but it alone cannot replace these elements. Its additional value is the aroma that makes drinking water or tea more enjoyable – which helps with hydration, often neglected during diets.

How to use lemon verbena in the kitchen and as tea?

Lemon verbena is one of the most versatile culinary herbs in Mediterranean and South American traditions. Tea is the simplest and most common use: 1–2 teaspoons of dried leaves (or 3–4 fresh leaves) per cup of water at 85–90°C, steeped covered for 7–10 minutes. Temperature is important: boiling water destroys some sensitive terpenoids and makes the tea more bitter. A shorter steeping time gives a fresher and brighter tea; a longer one results in a more intense aroma and more flavonoids.

In the kitchen: chopped fresh leaves of lemon verbena for fruit salads, desserts, and ice creams (a classic use in Provençal cuisine), for sauces for fish and poultry, as an aromatic ingredient in homemade lemonade. Dried leaves added to potpourri retain their aroma for months – one of the most durable aromatic dried plants. Tincture in wine or vodka: 20–30 g of fresh leaves in 500 ml of alcohol, macerate for 2 weeks in a dark place – an excellent digestif after dinner.

Lemon verbena and relaxation and stress – how to use it in the evening?

The relaxing effect of lemon verbena is much subtler than that of lavender or valerian, but it has an important advantage – it combines relaxation with a refreshing, citrus aroma that is not associated with 'sleepy herbal' tea. For many people, this is important: lemon balm and chamomile smell and taste 'medicinally', while lemon verbena is pleasant and refreshing. This facilitates the creation of a regular evening ritual that does not require getting used to an unpleasant taste.

The relaxing mechanism of lemon verbena is multifaceted. Verbascoside and iridoid glycosides modulate GABA-A receptors, resulting in a mild anxiolytic effect. Limonene, alongside citral, is a component with documented anxiolytic effects in animal models – it stimulates the serotonin pathway through 5-HT1A receptors. Inhaling lemon verbena essential oil in a diffuser activates olfactory receptors connected to the limbic system, triggering an emotional response – faster than systemic absorption.

Practical evening protocol with lemon verbena: 30–40 minutes before sleep, settle into your favorite spot, prepare a cup of lemon verbena tea (1.5 teaspoons of dried herb, steep for 8 minutes), turn off screens, and read a book or meditate for 20–30 minutes. The aroma of the tea and the warmth of the drink create a 'signal' for the brain that bedtime is approaching. Regularity of the ritual – every evening for 2–3 weeks – reinforces this effect through classical conditioning, regardless of pharmacology. You can also add a few dried leaves of verbena to a diffuser with water – the aroma of citral will gently fill the bedroom, complementing the effect of the tea.

Compare with lemongrass – different plants, similar aroma, different properties

Safety of lemon verbena and interactions

Lemon verbena as tea and culinary spice is very safe with normal consumption. Essential oil requires caution: citral is phototoxic – after topical application (e.g., in creams) and exposure to sunlight, it can cause phototoxic reactions and discoloration. Always dilute lemon verbena essential oil in a base (max 1% in creams for daily use) and do not apply to areas exposed to sunlight.

Pregnancy and lactation: insufficient safety data for supplements and extracts – tea in moderate amounts (1–2 cups daily) is considered safe, but concentrated extracts require caution. Potential interactions: citral may inhibit CYP2D6 at very high doses in vitro – clinically insignificant with typical tea consumption. Luteolin may slightly inhibit calcium absorption – not applicable to typical tea consumption.

Allergies: Lemon verbena belongs to the Verbenaceae family and may cause allergic reactions in individuals sensitive to other plants from this family. Upon first use of the essential oil, perform a skin test (1 drop of diluted oil on the wrist, observe for 24 hours before full use). As with any herb: if you notice itching, rash, or shortness of breath after consuming tea – discontinue use and consult an allergist.

Children: lemon verbena tea (strongly diluted, 1/3 of the adult dose) is generally considered safe for children over 3 years old. Essential oil – avoid aromatherapy in a closed room for children under 3 years due to the presence of citral and linalool, which may irritate the sensitive respiratory tracts of infants. When in doubt – consult a pediatrician.

Check herbal blends for sleep with lemon verbena and lemon balm

Frequently Asked Questions

What is lemon verbena and what makes it unique?
Aloysia citrodora is a shrub from South America with one of the most intense lemon aromas among herbs. Citral (30–35% of the essential oil) gives a pure, floral-lemon scent stronger than lemon balm or lemongrass. The active ingredients are citral, luteolin, verbascoside, and limonene – with multifaceted biological effects.

What health benefits does lemon verbena have?
Mauriello et al. (Journal of Ethnopharmacology, 2017) demonstrated in an RCT a reduction in oxidative stress with 600 mg of extract daily in athletes. Effects: anxiolytic (flavonoid verbascoside), anti-inflammatory (luteolin), digestive support (carminative citral), and potentially modulating fat metabolism. There is a lack of RCTs directly related to weight loss in humans.

How to use lemon verbena?
Tea: 1–2 teaspoons of dried herb per cup of water at 85–90°C, steep for 7–10 minutes covered. Drink 1–3 times a day. Essential oil: 2–3 drops in a diffuser (do not use topically without dilution – phototoxic). Standardized extract: 300–600 mg daily, used in clinical studies as a dietary supplement for athletes. Culinary: for salads, desserts, lemonade as an aromatic spice.

Does lemon verbena help with weight loss?
Citral inhibits adipogenesis in vitro, but there is a lack of RCTs on its effect on body weight in humans. Indirect support: stress reduction (cortisol) through luteolin and verbascoside, as a low-calorie drink replacing sweet beverages, improved digestion through carminative action. Do not treat it as a 'fat burner' – rather as a supportive element of a healthy lifestyle.

Is lemon verbena safe?
As tea and spice – very safe with typical consumption (1–3 cups daily). Essential oil is phototoxic – do not apply to skin without dilution before going out in the sun. During pregnancy: tea in moderate amounts is likely safe, concentrated extracts – caution and medical consultation. No serious drug interactions with typical tea consumption.

How does lemon verbena taste and how can it be distinguished from other lemon-scented herbs?
The most intense and pure citrus aroma from the "lemon herbs" group – without the herbal bitterness of lemon balm or the grassy note of lemongrass. Lemon verbena offers a pure, floral-citrus note with a delicate sweetness. The aroma lasts for 12–18 months after drying, making it one of the most durable aromatic herbs dried for teas and potpourri.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04