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

Melissa, lemongrass, and lemon verbena smell similar, yet they belong to three unrelated plant families. Verbena (Aloysia citrodora) has the purest aroma among them: in the essential oil from its leaves, two isomers of citral make up about one-third of the total. The shrub was brought to Europe in the 18th century from South America, and its leaves first reached pharmacies and confectioneries. Today, verbena is returning as an evening tea and an addition to desserts, sometimes also as a promise of weight loss. This article separates these threads. It shows what has really been measured in studies involving humans, what remains at the cell culture stage, how to brew the leaves so that the infusion doesn't become bitter, and who the essential oil may harm.

KEY INFORMATION
• Geranial and neral, two isomers of citral, make up about 34-37% of the composition in verbena oil (Sprea et al., Molecules 2023).
• Studies involving humans concern recovery after physical exertion, not weight loss or sleep.
• The effect of citral on fat cells has so far been measured in mouse cell cultures.
• Essential oil is photosensitizing, so do not apply it before going out in the sun.

What is lemon verbena and what distinguishes it among lemon herbs?

Lemon verbena is Aloysia citrodora, a shrub from the verbena family originating from Argentina and Chile. It is distinguished by the composition of the essential oil from its leaves: two isomers of citral, geranial and neral, together make up about one-third of the volatile fraction. Hence the purely citrus aroma, without the herbal background audible in melissa.

Zmierzyli to Sprea and colleagues (Molecules, 2023): the essential oil from verbena leaves contained 18.7-21.1% geranial and 15.3-16.2% neral, depending on the distillation method. However, the composition changes with the origin of the raw material and the time of harvest, so treat these values as an order of magnitude for one well-described sample, not a constant for the species.

The word "lemon" appears on the labels of several unrelated plants, so the Latin name, not the Polish one, is decisive.

What have studies shown about lemon verbena in humans?

Studies involving humans concern one area: recovery after physical exertion. Two randomized trials examined the leaf extract of lemon verbena in physically active individuals, and both measured markers of oxidative stress and muscle performance. Neither studied sleep or body weight.

The first of them was described by Carrera-Quintanar and colleagues (Scandinavian Journal of Medicine and Science in Sports, 2012). Fifteen men around the age of twenty-one began a 21-day aerobic training program conducted three times a week. Some received 1.8 g of leaf extract daily, while the rest received a placebo. In the group with the extract, the activity of glutathione reductase increased in lymphocytes and erythrocytes, and markers of oxidative damage decreased in plasma. The authors attribute this effect mainly to verbascoside, which constitutes 10% of the extract's mass.

The second trial, Buchwald-Werner i in. (Journal of the International Society of Sports Nutrition, 2018), involved 44 physically active individuals aged 22-50. For 15 days, they took 400 mg of a branded lemon verbena extract or placebo, and in the middle of this period underwent an exhausting jump protocol. The group with verbena lost less muscle strength (p = 0.0311). The activity of glutathione peroxidase and perceived pain changed only at the trend level, and creatine kinase and interleukin 6 did not differ between groups.

Both studies tested standardized extracts in groups of a dozen to several dozen people over two to three weeks. This is too little to claim proven effects of the leaf infusion. A dose of 1.8 g of extract corresponds to a multiple of what passes into a cup of tea, and the results describe a specific preparation in a specific protocol, not the herb as such.

Does lemon verbena help with weight loss?

There is no study that has verified this in humans. The effect of citral on fat cells has been described in cell cultures and at concentrations that the infusion does not reach. Verbena can, however, replace sweetened drinks, and that is its real contribution to the calorie balance.

The foundation of the entire story about weight loss is the work Sri Devi i Ashokkumara (Indian Journal of Clinical Biochemistry, 2018). Researchers differentiated mouse preadipocytes of the 3T3-L1 line into fat cells and checked what citral does to them. The accumulation of triglycerides decreased depending on the concentration, and the expression of factors responsible for fat tissue formation, including PPAR-gamma and SREBP-1c, was suppressed. The viability of the cells did not change.

This is a result from a culture plate, obtained from a mouse cell line. Between this and human weight loss lies a path that no one has yet traversed: from the absorption of citral from the digestive tract, through its concentration in fat tissue, to measuring body mass in people drinking the infusion. None of these stages have been described.

What remains practically? A cup of unsweetened infusion instead of sweetened tea or soda is a real caloric difference, independent of any pharmacology. The aroma of verbena is so pronounced that the infusion stands on its own without sweetening, and this is its advantage over herbs with a bland profile. Calling verbena a fat burner goes beyond what anyone has measured.

We noticed when comparing descriptions of citrus herbs that the Polish trade name almost never clarifies what is in the package. Four plants from the table above share the same adjective in Polish, yet they come from four distinct botanical families and differ not only in aroma but also in how they withstand boiling water and how long they retain their scent after drying. If you are buying herbs for infusion, look for the Latin name on the packaging. It is the only information that does not change meaning between producers.

How to brew lemon verbena and what to do with it in the kitchen?

Pour water at a temperature of about 85-90 degrees Celsius over the verbena leaves and steep covered for 7-10 minutes. Boiling water washes out the bitter tannins from the leaf faster than the volatile terpenes, so the infusion loses aroma and gains astringency. Covering retains the steam in which citral travels.

Shorter steeping yields a lighter and more citrusy infusion, while longer extraction brings out more phenolic compounds and dulls freshness. Two teaspoons of dried herb for a large cup is a typical starting point for fresh material that still has a strong aroma through the packaging. Faded and odorless herbs will not regain potency through longer steeping; they will only become bitter.

In the kitchen, verbena behaves like lemon zest without the acidity. Chopped fresh leaves go into fruit salads and homemade lemonade. Dried leaves add flavor to fish and poultry sauces, and when placed in a jar with sugar for a week, they create citrus sugar for baking. A tincture made from leaves in alcohol, macerated for two weeks in a dark place, is sometimes served after dinner.

Growing in a pot is simple under one condition: plenty of sunlight, well-draining soil, and careful watering. The plant does not tolerate frost, so it moves indoors for the winter. Harvest leaves in the morning after the dew has dried, and dry them in the shade at room temperature. Store the dried material in an airtight jar away from light.

How to use lemon verbena in the evening?

Verbena is not a sedative herb, and no study attributes its effects on sleep. In the evening, it works for another reason: a caffeine-free and sugar-free infusion with a distinct aroma nicely wraps up the day as a repeatable ritual. The ritual itself has significance for falling asleep that is independent of the infusion's composition.

This difference is important when choosing an herb. Valerian and hops have undergone clinical trials measuring sleep onset. Verbena has undergone trials measuring muscle recovery. If you are looking for an herb with documented effects on sleep, reach for herbal blends for sleep. If you are looking for a drink that you can consume daily without losing interest, verbena has a flavor advantage over them.

Practically, it looks like this: prepare the infusion 30-40 minutes before going to bed, dim the screens, and have something to read. Repeated at the same time for two to three weeks, it becomes a signal to the body that the day is ending. Verbena is also sometimes combined with lemon balm in proportions adjusted to taste, as both plants provide a citrus note, but lemon balm adds a gentler, more herbal background.

It is worth distinguishing between two things that are easily confused. The pleasant aroma of the infusion is not evidence of pharmacological action, and the lack of pharmacological evidence does not invalidate the meaning of the evening ritual. Verbena falls into the second category, and there is no need to elevate it to the first.

Who should be cautious with lemon verbena?

The infusion from the leaves and the culinary use of verbena are applications with a long tradition of consumption and do not raise concerns for healthy adults. Caution is required with the essential oil, as citral acts phototoxic: applied to the skin and exposed to sunlight, it can cause inflammatory reactions and discoloration.

Always dilute the oil in a carrier oil and do not apply it to exposed areas if you plan to go out in the sun within the next 24 hours. Before the first use, perform a patch test on a small area of skin on your forearm and wait a day. The oil is suitable for a diffuser without dilution, but do not leave it running in a closed room with a small child.

Pregnancy and breastfeeding are situations in which concentrated extracts and oils are better avoided. Not because anyone has demonstrated harm, but because no one has studied safety in these groups, and the extract from sports studies was administered only to healthy adults. The infusion in moderate amounts remains in the category of a regular herbal drink.

Allergy to verbena plants is rare but possible, just like with any new herb. Itching, rash, or shortness of breath after drinking the infusion is a signal to stop and consult a doctor. If you are taking medications regularly, consult with a pharmacist before introducing a concentrated extract, as it delivers ingredients in doses incomparably higher than the infusion.

Frequently Asked Questions

How does lemon verbena differ from lemon balm and lemongrass?

All three have a lemon scent, but they belong to three different botanical families. Verbena belongs to the verbena family and has the purest aroma, without the herbal background of lemon balm or the grassy note of lemongrass. The Latin name on the packaging clarifies this, as Polish trade names are often used interchangeably by dried herb producers.

Does lemon verbena help with weight loss?

No study involving humans has verified this. Citral inhibited the formation of fat cells in the 3T3-L1 mouse cell line (Sri Devi and Ashokkumar, 2018), but that is a result from cell culture. The real benefit is simpler: a sugar-free infusion replaces a sweetened drink and lowers daily calorie intake.

How to brew lemon verbena so that the infusion doesn't become bitter?

Use water at a temperature of about 85-90 degrees Celsius instead of boiling water and steep covered for 7-10 minutes. Boiling water washes out bitter tannins faster than the volatile terpenes responsible for the aroma. Covering retains steam, along with which citral escapes, which is what you reach for lemon verbena.

Can lemon verbena be consumed daily?

The infusion from the leaves has a long culinary tradition and does not raise concerns for healthy adults when consumed daily. The situation is different with concentrated extracts, the safety of which has not been studied beyond a few weeks of trials in healthy athletes. If you are on regular medication or are pregnant, consult the extract with a pharmacist or doctor before starting regular use.

Is lemon verbena essential oil safe for the skin?

Only diluted and not before going out in the sun. Citral is phototoxic, so contact with light after application poses a risk of inflammatory reactions and discoloration. Dilute the oil in a carrier oil, and before the first wider use, do a patch test on a small area of your forearm and wait a day. In a diffuser, the oil does not require dilution.

Does lemon verbena have a sedative effect?

There are no studies attributing an effect on sleep to lemon verbena. Clinical trials with this herb focused on recovery after physical exertion, not on falling asleep. In the evening, verbena acts as a repeatable ritual and a caffeine-free drink, which in itself promotes relaxation, but this is a different mechanism than pharmacological.

You can find ready-made herbal compositions for brewing in the category herbaty. If you want to compare verbena with another herb of similar aroma, check the entry about trawie cytrynowej, and for a comparison of herbs that support focus, refer to the guide on herbs for concentration.

The article is informational and educational in nature 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 · Opublikowano: 2026-05-19 · Aktualizacja: 2026-08-16