Lemongrass: health benefits and how to use it

Lemongrass (Cymbopogon citratus, family Poaceae) is primarily known as an aromatic spice in Thai, Vietnamese, and Indian cuisine – it's hard to imagine Tom Yum or coconut curry without it. However, behind this culinary status lies a rich spectrum of biological properties that traditional medicines in East Asia and Sub-Saharan Africa have utilized for centuries. Citral – the main component of lemongrass essential oil – is a potent antibacterial, anti-inflammatory, and antioxidant agent. Drinking lemongrass tea 2–3 times a day is one of the simplest and most aromatic ways to support the digestive system, immunity, and daily relaxation. This article explains what this plant can really do and how to use it optimally in everyday life.

KEY INFORMATION
• Shah and Bhardwaj (Journal of Advanced Pharmaceutical Technology and Research, 2011) document the wide spectrum of biological activity of Cymbopogon citratus – including antibacterial, anti-inflammatory, anxiolytic, and antioxidant properties.
• Citral (geranial + neral, 65–80% of the essential oil) is the main active ingredient responsible for antibacterial and anti-inflammatory effects.
• Lemongrass tea: 2–3 cups a day – a safe and effective daily form for digestion, immunity, and relaxation.
• Use essential oil only diluted or in a diffuser – pure citral is irritating to the skin and mucous membranes.

What is lemongrass and what distinguishes it botanically?

Cymbopogon citratus (family Poaceae, true grasses) is a perennial tropical grass growing in clumps up to 1.5 m tall, primarily cultivated in Brazil, India, Thailand, and Vietnam. The medicinal and culinary raw materials are the bulbous bases of the stems (the white part) and the upper green leaves. In cooking, the lower, thicker stems are used – as an aromatic base for broths. In traditional medicine and as tea – the upper leaves and dried whole plant.

Wyróżniającą cechą trawy cytrynowej w porównaniu z innymi „ziołami cytrynowymi” jest wyjątkowo wysoka zawartość cytralu w olejku eterycznym (65–80%) – znacznie wyższa niż werbena cytrynowa (30–35%) czy melisa (5–10%). To sprawia, że trawa cytrynowa jest najsilniejszym naturalnym źródłem cytralu wśród popularnych roślin ogrodowych i kuchennych. Cytral składa się z geranialu (cytral A – bardziej ostry, cytrynowy) i neralu (cytral B – słodszy, kwiatowy). Stosunek geranial do neral w trawie cytrynowej wynosi ok. 65:35 – co nadaje charakterystyczny, intensywny aromat. Trawa cytrynowa jest też jednym z ważniejszych przemysłowych źródeł cytralu stosowanego w przemyśle kosmetycznym, spożywczym i farmaceutycznym.

Antibacterial and antifungal properties – how strong are they?

Citral is one of the best-studied natural antimicrobial ingredients. Shah and Bhardwaj (Journal of Advanced Pharmaceutical Technology and Research, 2011) in their review of studies on Cymbopogon citratus document its antibacterial activity in vitro against a wide range of pathogens: Staphylococcus aureus (including MRSA – methicillin-resistant strains), Escherichia coli, Salmonella enteritidis, Klebsiella pneumoniae, and Streptococcus pyogenes. The minimum inhibitory concentration (MIC) of citral for most of these bacteria is 0.03–0.3%.

The antifungal activity is equally impressive: citral exhibits strong activity against Candida albicans (common yeast infection), Aspergillus niger, and Trichophyton rubrum (the fungus causing athlete's foot) in vitro. Mechanism: citral destabilizes ergosterol in the fungal cell membrane, disrupting its integrity and leading to cell lysis – a similar mechanism to azole drugs (fluconazole), but through a different enzyme.

Important disclaimer: in vitro activity does not automatically translate to clinical therapeutic effects. The concentrations of citral needed to inhibit bacteria in vitro are difficult to achieve in the body when consuming tea (citral is metabolized into inactive metabolites after absorption). Lemongrass does not replace antibiotics or antifungal medications in active infections – but it may support mucosal immunity and gently modify the composition of the gut microbiota.

Potencjalnie interesującym zastosowaniem jest użycie rozcieńczonego olejku eterycznego z trawy cytrynowej (1–2% w wodzie z kilkoma kroplami środka emulgującego) jako naturalnego płynu do płukania ust przy pierwszych objawach infekcji jamy ustnej lub jako środek do czyszczenia powierzchni kuchennych (aktywność bakteriobójcza). To bardziej praktyczne zastosowanie aktywności in vitro niż spożycie herbaty w celu „leczenia infekcji”.

Our observations: Trawa cytrynowa sprawdza się najlepiej profilaktycznie i jako codzienne wsparcie ogólne – nie jako „leczenie” konkretnej infekcji. Jej działanie antybakteryjne jest klinicznie relevantne przy zastosowaniu miejscowym (np. rozcieńczony olejek eteryczny jako środek dezynfekcyjny do skóry lub płukanka przy pierwszych objawach infekcji gardła), a nie przy spożyciu herbaty. Herbata to przede wszystkim wsparcie trawienne, przeciwzapalne i anksjolityczne – nie antybiotyk.

Lemongrass and stress, anxiety, and relaxation

The anxiolytic effect of lemongrass is less known than its culinary or antibacterial properties, but it is well confirmed in studies on animal models and partially explains why lemongrass is so popular as an evening drink in Southeast Asia. Limonene (up to 10% of the essential oil) and linalool modulate the serotonin 5-HT1A pathway and GABA-A receptors, reducing anxiety without sedation. Blanco et al. (Journal of Ethnopharmacology, 2009) demonstrated that an aqueous extract of Cymbopogon citratus administered orally to mice significantly reduced anxiety in the elevated plus-maze test – an effect comparable to low-dose diazepam, without noticeable sedation.

Why is the lack of RCT in humans a lesser issue with lemongrass than with other herbs? Lemongrass tea has an exceptionally good safety profile and a very long history of daily use as a beverage in tropical countries by hundreds of millions of people – hence the risk of adverse effects is very low and does not require intensive clinical investigation before daily use. The anxiolytic effect of lemongrass is subtle and gradual – it is not a remedy for acute anxiety attacks or panic states, but rather a supportive drink for daily levels of chronic stress and nervous tension. Combined with lemon balm or lavender, it can provide a pleasant aromatic base for an evening relaxation ritual.

Lemongrass in traditional medical systems

Trawa cytrynowa jest „oficjalnym” ziołem leczniczym w farmakopeach wielu krajów tropikalnych. W Brazylii jest zarejestrowana jako lek ziołowy (Capim-Limão) na dolegliwości żołądkowe, lęk i gorączkę. W Indiach ajurweda stosuje ją pod nazwą „Bhustrina” jako środek detoksykacyjny, oczyszczający i wspierający ruchliwość jelit. W Tajlandii i Wietnamie jest bazą aromatyczną dla napojów leczniczych podawanych przy przeziębieniu, gorączce i bólach brzucha. W Afryce Zachodniej (Nigeria, Ghana) napar z trawy cytrynowej jest pierwszym środkiem na ból głowy, gorączkę i zaburzenia trawienne – często dostępnym lokalnie znacznie szybciej niż apteczne leki.

Ta różnorodność zastosowań kulturowych jest interesującym sygnałem farmakologicznym: kiedy wiele niezależnych tradycji medycznych na różnych kontynentach „odkrywa” tę samą roślinę i stosuje ją przy podobnych dolegliwościach, sugeruje to realne i powtarzalne efekty biologiczne. Badania naukowe potwierdzają większość tych tradycyjnych zastosowań, nawet jeśli mechanizmy były wcześniej nieznane. Trawa cytrynowa to jeden z lepszych przykładów tego zjawiska.

Lemongrass for digestion – carminative and antispasmodic

The traditional use of lemongrass for gastrointestinal ailments is present in folk medicine in Brazil, India, Thailand, and throughout West Africa. Citral acts as a carminative – relaxing the smooth muscles of the intestines, which reduces cramps, abdominal pain, and the expulsion of intestinal gas. Geraniol and nerol (metabolites of geranial) exhibit antispasmodic effects on smooth muscles in ex vivo models.

Lemongrass tea after a fatty or heavy meal can speed up gastric emptying and reduce the feeling of fullness. It works differently than wormwood (which stimulates bile and acid secretion) – lemongrass relaxes the tension in the intestinal muscles without significant secretory stimulation. This makes it safer for people with GERD or ulcers – it does not increase acid secretion.

Lemongrass is also a traditional remedy for bloating and gas colic – particularly popular for this use in Brazil and India. Geraniol inhibits the growth of fermenting bacteria (Clostridium, Bacteroides) in the large intestine, which may reduce gas production in individuals with excessive intestinal fermentation. Lemongrass tea with a teaspoon of honey and a few drops of lemon juice after dinner is a simple and tasty strategy for evening bloating – without medications or supplements.

Compare with lemon verbena – similar aroma, different health properties

How to use lemongrass – tea, essential oil, cooking

Tea (main health application): 1–2 teaspoons of dried leaves or 2–3 cm of fresh stalk (cut or crushed), pour with water at 90–95°C, steep covered for 10–15 minutes. Drink 2–3 times a day – in the morning (supporting digestion and immunity), after lunch (aiding digestion), and in the evening (relaxation). Fresh lemongrass provides a much more intense aroma and higher citral content than dried.

Essential oil (aromatherapy and external use): 3–5 drops in an ultrasonic diffuser for aromatherapy – a refreshing citral aroma that reduces mental fatigue, improves concentration, and enhances mood. Diluted topically (1–2% in almond or coconut oil) for massaging sore muscles or joints, or as a natural insect repellent – citral effectively repels mosquitoes and midges at concentrations of 2–5% in a carrier oil. Never apply pure oil directly to the skin – it is irritating at higher concentrations and can cause chemical burns.

Cooking: Fresh stalks for Thai and Vietnamese curries, soups, and fish dishes. Dried and ground into powder for sauces and marinades. Tea as a base for homemade lemonade – a combination of lemongrass, fresh ginger, honey, and a few mint leaves creates a delicious cold drink for summer with properties supporting digestion and immunity. In the form of iced tea – an exceptionally refreshing and healthy alternative to sweetened beverages. Cooked lemongrass stalks can be eaten or sucked – they have a delicate, soft, aromatic flavor with a distinct citrus note.

Safety and interactions of lemongrass

Lemongrass as tea is one of the best-tolerated herbs in the world – consumed daily by hundreds of millions of people in Southeast Asia and Africa. Adverse effects at typical consumption are rare: possible headaches in individuals sensitive to citral at very high amounts of tea (over 5 cups a day) and contact dermatitis with direct contact of raw stalks with sensitive skin (citral is mildly irritating).

Essential oil requires greater caution: citral and geraniol can cause phototoxic skin reactions after application to sun-exposed areas. Always dilute to 1–2% before topical application. Do not use in aromatherapy in enclosed spaces with infants (sensitivity of mucous membranes).

Pregnancy: lemongrass tea in moderate amounts (1–2 cups a day) is considered safe. Higher doses or concentrated extract – medical consultation is advised due to the antispasmodic effect of citral on the smooth muscles of the uterus. Drug interactions: citral slightly inhibits CYP2B6 in vitro – clinically insignificant at typical tea consumption. Do not combine high doses of extract with drugs metabolized by CYP2B6 (bupropion, cyclophosphamide) without consultation.

Grass allergy: if you have an allergy to grass pollen (e.g., timothy, rye), there is a theoretical risk of cross-reactivity to lemongrass due to shared allergenic grass allergens. In practice, lemongrass as tea (cooked) denatures most protein allergens, so the risk is much lower than with contact with pollen. However, when using the tea for the first time, start with a small amount (1/2 cup) and observe for an hour before increasing the dose if you are a grass allergy sufferer.

Check herbal blends for sleep with lemongrass in aromatic blends

Frequently asked questions

What health benefits does lemongrass have?
Lemongrass exhibits: strong antibacterial and antifungal activity in vitro (citral), anti-inflammatory effects (inhibition of NF-κB), anxiolytic effects (limonene, geraniol – results in animal models, Blanco et al. 2009), digestive support (carminative) and antioxidant properties (Shah and Bhardwaj, JAPTR 2011).

How to brew lemongrass tea?
1–2 teaspoons of dried herb or 2–3 cm of fresh stalk in a glass of water at 90–95°C, steep for 10–15 minutes covered. Drink 2–3 times a day. Fresh provides a more intense aroma. It pairs excellently with ginger (digestive synergy), lemon balm (relaxation), and lemon. Safe for daily use in healthy adults.

Does lemongrass help with stress and anxiety?
In studies on animal models – yes. Blanco et al. (J Ethnopharmacol, 2009) demonstrated the anxiolytic effect of Cymbopogon citratus extract comparable to a low dose of diazepam in mice. There is a lack of RCT in humans. Lemongrass tea as an evening ritual has a subtle relaxing effect and creates positive conditioning – together it may support calmness.

Does lemongrass have antibacterial properties?
In vitro: strong – citral (65–80% of the oil) inhibits S. aureus (including MRSA), E. coli, Candida, and other pathogens. In vivo in humans: less well-studied; tea does not reach therapeutic concentrations in vivo at typical consumption. The topical use of diluted oil has greater clinical potential than tea in skin infections.

How to use lemongrass essential oil?
Aromatherapy: 3–5 drops in a diffuser. Topically: 1–2% dilution in a carrier oil for massage or as a repellent. Never apply pure oil to the skin – citral irritates at high concentrations. Avoid use on sun-exposed areas – citral is phototoxic.

Is lemongrass safe?
As a tea – one of the best tolerated in the world at typical consumption levels. Essential oil: always dilute before topical use. During pregnancy: tea in moderate amounts is likely safe; high doses and extracts – exercise caution. No serious drug interactions with the consumption of 2–3 cups of tea daily.

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