Celebrated for its calming fragrance and vibrant flavor, lemon verbena (Aloysia citrodora) is a delightful herb frequently utilized in teas and distilled into essential oils. This aromatic plant is not just a culinary favorite; it boasts a plethora of beneficial compounds that contribute to its impressive health properties. For centuries, various traditional medicine practices, including those in India, Australia, and Japan, have harnessed the therapeutic potential of lemon verbena to alleviate respiratory ailments, enhance digestive health, and address numerous other concerns.

In this article, we will explore five scientifically-supported applications and health advantages of lemon verbena, shedding light on its role in promoting wellness.

1. A Powerful Source of Therapeutic Compounds

Lemon verbena, scientifically recognized as Lippia citriodora, Aloysia citriodora, and Aloysia triphylla, is a remarkable medicinal plant that hails from South America. This herb is not just a culinary delight; it is also packed with various plant compounds that contribute to its health benefits.

Among its many beneficial compounds, lemon verbena is particularly noted for its rich content of terpenoids and phenolic compounds, which are known for their antioxidant and anti-inflammatory effects. One significant polyphenol found in lemon verbena is verbascoside. Research, both past and present, highlights that this compound boasts potent antioxidant activity.

In fact, studies conducted on animals and in laboratory settings have indicated that verbascoside may play a protective role against cellular damage while enhancing the body’s antioxidant defenses. This suggests a promising avenue for leveraging lemon verbena in health-conscious diets. Beyond verbascoside, lemon verbena is also enriched with other beneficial compounds such as geranial, neral, luteolin, and limonene, all of which contribute to its impressive antioxidant profile. 

2. Potential to Alleviate Inflammation and Oxidative Stress

Lemon verbena, renowned for its abundant antioxidant and anti-inflammatory properties, holds the potential to mitigate inflammation and oxidative stress within the body. Oxidative stress arises when there is a disturbance between the body’s natural antioxidant defenses and the generation of damaging free radicals, which can result in cellular damage and an elevated risk of various diseases.

In recent investigation involving 60 healthy participants, the administration of 400 mg of lemon verbena extract for 10 days prior to and during rigorous exercise tests led to a notable decline in urinary levels of 8-OHdG, a marker indicative of oxidative stress, when compared to the placebo group. Additionally, individuals consuming lemon verbena exhibited elevated blood concentrations of the antioxidant enzyme glutathione peroxidase (GPx), along with reduced levels of the inflammatory protein interleukin-6 (IL-6), suggesting that lemon verbena may contribute to lowering oxidative stress and safeguarding against muscle damage.

While the available research is somewhat limited, several human studies indicate that lemon verbena supplements could aid in lowering oxidative stress and inflammatory markers in certain individuals.

3. Potential Benefits for Athletes

Lemon verbena (Aloysia citriodora) is rich in various compounds that serve as protectors for your cells against oxidative damage. This characteristic can be particularly advantageous for athletes, as physical activity often leads to stress and muscle injury in the body.

• A notable study involving 44 athletes demonstrated that consuming 400 mg of lemon verbena extract before, during, and after an intensive 15-day testing period resulted in significantly reduced muscle damage, quicker recovery times, diminished pain levels, and elevated concentrations of the antioxidant enzyme GPx, in contrast to those receiving a placebo. 
• However, it’s important to note that this research was funded by the manufacturer of the lemon verbena supplement, which may have impacted the findings.
• In a separate investigation, athletes who ingested 400 mg of lemon verbena extract over 10 days prior to and during strenuous exercise sessions experienced a decrease in muscle pain and lower levels of creatinine kinase (CK)—a known marker of muscle damage—when compared to a placebo group.

These combined studies indicate that lemon verbena supplementation may enhance recovery and offer protection against exercise-related muscle damage for athletes. Yet, further research is essential before endorsing lemon verbena as a reliable method for supporting athletic performance.

4. Potential to Enhance Sleep Quality

While research is still in its early stages, there are indications that lemon verbena (known as Lemon Verbena in India) might assist individuals grappling with sleep disturbances, such as insomnia. Historically, this fragrant plant has been utilized to alleviate sleep disorders and promote relaxation.

In a noteworthy study involving 100 participants suffering from insomnia, those who consumed 10 mL of lemon verbena syrup prior to bedtime experienced remarkable improvements in their ability to fall asleep, overall sleep duration, quality of sleep, and reduced daytime drowsiness, especially when compared to individuals in a placebo group. Moreover, preliminary animal studies have hinted that lemon verbena may possess anti-anxiety and calming properties, which could further aid those experiencing insomnia. Despite these promising findings, additional research is essential to ascertain whether lemon verbena can serve as a reliable sleep aid for individuals with insomnia.

5. Potential Anti-Obesity Benefits

Emerging studies indicate that lemon verbena (?????? ???????) might possess anti-obesity properties, although the body of research in this field remains relatively sparse. In a notable 6-week investigation, mice were subjected to a high-fat diet, with one group left untreated while another received lemon verbena extract. The results revealed that the treated mice showed a significant reduction in fat accumulation, along with an enhanced ratio of Firmicutes to Bacteroidetes—two prominent bacterial groups that make up the gut microbiome.

This finding is particularly intriguing, considering that various studies suggest individuals and animals affected by obesity often exhibit higher ratios of Firmicutes to Bacteroidetes compared to those maintaining a healthy weight. Furthermore, an additional study involving 54 overweight participants demonstrated that daily supplementation with a blend of lemon verbena and hibiscus extracts over 8 weeks led to a decrease in the hunger hormone ghrelin while simultaneously increasing the levels of the fullness hormone glucagon-like peptide-1.

Participants who received the supplement experienced a more pronounced reduction in body fat when compared to a placebo group. However, it’s crucial to note that the supplement in question contained both hibiscus and lemon verbena, making it difficult to attribute the benefits solely to one ingredient. Moreover, the study was funded by the manufacturer of the supplement, which may have influenced the outcomes.

Utilizing Lemon Verbena in Your Daily Life

Lemon verbena offers a variety of ways to enhance your diet and wellness practices. Known for its vibrant, invigorating, and soothing aroma, this herb can serve as a splendid natural air freshener, adding a refreshing touch to your environment.

• One delightful method to incorporate lemon verbena is through its essential oil, which can be utilized in an essential oil diffuser to fill your space with its uplifting scent.
• Alternatively, if you prefer direct application, you can mix the essential oil with a carrier oil and apply it to your skin. Do a patch test before using it.
• Another excellent way to enjoy lemon verbena is by brewing tea. You can either use loose leaves or purchase ready-made tea bags online for convenience.
• This herb can also be added to a variety of culinary creations, including desserts, soups, jams, and even specialty cocktails, making your dishes both flavorful and aromatic.
• For those interested in exploring lemon verbena supplements, such as tinctures, these can be found online as well. Nevertheless, caution is advised as the safety and effectiveness of these supplements can be uncertain.
• Some studies indicate that lemon verbena essential oils might elevate the risk of birth defects, leading to the recommendation that pregnant women refrain from inhaling aromatherapy products containing verbena.
• Additionally, those who are pregnant or breastfeeding are advised to avoid lemon verbena extracts, tinctures, syrups, and teas.This consultation is particularly important if you are taking prescribed medications, other herbal supplements, or have underlying medical conditions. 

The Bottom Line

Lemon verbena (Aloysia citrodora) is a remarkable herb that offers a variety of potential health benefits. Recent studies indicate that it may aid in reducing oxidative stress, providing protection against muscle damage, enhancing sleep quality, and possibly exhibiting anti-obesity properties.

If you are considering incorporating lemon verbena into your routine, particularly in concentrated forms, it is advisable to consult with your healthcare provider beforehand. Additionally, it is crucial to avoid using lemon verbena in any form if you are pregnant or breastfeeding.