Lemongrass Tea Benefits: Uses, Nutrition and How to Drink It

There is something quietly refreshing about a warm cup of herbal tea that does more than just taste good. Lemongrass tea is one of those drinks that has been part of traditional wellness practices across Asia and beyond for centuries, and modern research is beginning to catch up with what many cultures have long known.

Whether you are looking to support your digestion, unwind after a long day, or simply add a nourishing drink to your routine, lemongrass tea is worth knowing about.

What Is Lemongrass Tea?

Lemongrass tea is a caffeine-free herbal infusion made from the stalks and leaves of the lemongrass plant, known botanically as Cymbopogon citratus. The plant is tall, stalky, and carries a distinctive fresh, citrusy aroma that comes from its active compounds, particularly citral.

Native to tropical regions including South Asia and Southeast Asia, lemongrass is widely used in cooking, traditional medicine, and aromatherapy. When brewed as a tea, it delivers a light, lemony flavour with a slightly earthy undertone and offers a range of potential health benefits without the stimulant effects of caffeine.

Nutritional Value of Lemongrass Tea

Lemongrass tea is not calorie-dense, but it contains a useful range of nutrients and bioactive compounds that contribute to its health properties:

• Antioxidants: Notably chlorogenic acid, isoorientin, and swertiajaponin, which help neutralise free radicals and protect cells from oxidative damage
• Vitamin C: Supports immune function and skin health
• Iron: Important for red blood cell production and energy levels
• Potassium: Helps regulate blood pressure and support heart function
• Magnesium: Involved in muscle function, nerve health, and energy metabolism
• Citral: The primary active compound in lemongrass, responsible for its antimicrobial and anti-inflammatory properties
• Flavonoids and polyphenols: Plant compounds that contribute to its antioxidant and anti-inflammatory effects
• Minimal calories: Making it a suitable addition to most dietary patterns

Top Health Benefits of Lemongrass Tea

The interest in lemongrass tea as one of the widely discussed herbal tea benefits is backed by a growing body of research. Here is what the evidence currently suggests:

• Antioxidant protection: Lemongrass contains several antioxidants that help the body scavenge free radicals, which are unstable molecules linked to cellular damage and chronic disease. Research from 2021 identified compounds including chlorogenic acid and isoorientin as particularly noteworthy in this regard.
• Antimicrobial properties: Studies have found that citral, the key compound in lemongrass, exhibits antimicrobial activity against a range of bacteria and fungi. One study found that lemongrass essential oil showed activity against Streptococcus mutans, the bacteria most associated with tooth decay, pointing to potential benefits for oral health.
• Anti-inflammatory effects: Chronic low-grade inflammation is thought to underlie many modern health conditions. Research suggests that lemongrass compounds may help reduce the release of certain pro-inflammatory markers in the body, making it a useful addition to an anti-inflammatory lifestyle.
• Blood pressure support: A study involving male volunteers found that those who drank lemongrass tea experienced a moderate reduction in systolic blood pressure compared to those who drank other beverages. A review of studies from 2021 also noted anti-hypertensive effects across several models. Those with existing heart conditions should speak to a doctor before using lemongrass regularly.
• Cholesterol regulation: Early research suggests that lemongrass extracts may help reduce cholesterol absorption in the gut. While more human studies are needed to confirm this, the initial findings are encouraging for cardiovascular health.
• Digestive comfort: Lemongrass tea is a traditional remedy for stomach discomfort, bloating, and cramps. Research on rodents found that lemongrass essential oil may help protect the stomach lining from damage caused by aspirin and alcohol.
• Natural diuretic effect: Lemongrass has well-documented diuretic properties, meaning it can help the body shed excess fluid through increased urine output. A study found that lemongrass tea increased urine output more than other beverages, which may be beneficial for managing water retention.
• Potential anticancer properties: Some research suggests that citral may have anticancer properties against certain cell lines, potentially by triggering cell death or supporting immune function. Lemongrass tea is sometimes used as an adjuvant therapy during cancer treatment, but this should always be done under the guidance of an oncologist and never as a replacement for prescribed treatment.
• Menstrual health: Lemongrass has traditionally been used to ease menstrual cramps and reduce bloating associated with the menstrual cycle. A 2019 study noted that lemongrass may help stimulate menstrual flow and ease associated discomfort.
• Weight management support: While direct evidence on lemongrass tea and weight loss is limited, its diuretic properties can help reduce water retention. Replacing sugary drinks with herbal teas like lemongrass is also a simple way to reduce overall calorie intake as part of a balanced approach to weight management.

Lemongrass Tea for Digestion

If digestive discomfort is something you deal with regularly, lemongrass tea is a gentle option worth trying. It has long been used in traditional medicine as a natural remedy for bloating, stomach cramps, and an upset stomach, and early scientific evidence provides some support for these uses.

The compounds in lemongrass may help relax the muscles of the digestive tract, making it easier to pass gas and ease cramping. Its mild diuretic effect can also reduce the sensation of bloating caused by water retention. Drinking a cup after meals is a simple digestion improvement tip that many people find helpful as part of their daily routine. Think of it as one of the softer, more enjoyable detox drinks you can incorporate into your day.

Lemongrass Tea for Weight Loss

Lemongrass tea alone will not cause significant weight loss, and it is important to set realistic expectations. However, as part of a balanced diet and active lifestyle, it can play a supportive role.

Its diuretic properties mean it may help reduce temporary water weight. More practically, swapping a sweetened beverage for a cup of unsweetened lemongrass tea is an easy way to reduce sugar and calorie intake without sacrificing the ritual of a warm or cold drink. It can help curb cravings and contribute to a greater feeling of fullness when consumed between meals. For best results, alternate it with plain water rather than drinking it exclusively throughout the day.

Lemongrass Tea for Sleep and Stress

Lemongrass has a naturally calming aroma, and this extends to its effect when consumed as a tea. Its caffeine-free nature makes it a good choice for the evening, and some people find that its mild sedative properties help them unwind before bed.

While robust clinical evidence specifically on lemongrass tea and sleep is still limited, the experience of drinking a warm herbal tea in the evening is itself a well-known relaxation ritual that signals the body to slow down. If stress and an overactive mind are contributing to poor sleep quality, making lemongrass tea part of a calming bedtime routine may offer gentle, natural support.

Best Time to Drink Lemongrass Tea

Lemongrass tea is versatile enough to be enjoyed at different times of the day, with slightly different benefits at each:

• Morning: A cup on an empty stomach may support digestion and give you a refreshing, caffeine-free start to the day
• After meals: Helps ease bloating and stomach discomfort, and supports the digestive process
• Mid-afternoon: A good replacement for caffeinated drinks when you want something warm and calming without disrupting sleep later
• Evening: Its calming properties make it well-suited to an evening wind-down routine before bed

Starting with one cup per day is sensible, particularly if you are new to lemongrass tea. You can gradually increase to two or three cups if you tolerate it well.

How to Prepare Lemongrass Tea

Making lemongrass tea at home is simple, whether you use fresh stalks, dried lemongrass, or tea bags.

Hot Lemongrass Tea

• Take one to two fresh lemongrass stalks (or one to three teaspoons of dried lemongrass, or one tea bag)
• If using fresh stalks, trim the ends and remove the outer layers, then bruise the stalk lightly with the back of a knife to help release the essential oils
• Bring one cup of water to a boil
• Add the lemongrass and reduce to a simmer, allowing it to steep for five to ten minutes
• Strain the tea into a cup
• Serve as is, or add a slice of ginger, a sprig of fresh mint, or a teaspoon of honey to taste

Iced Lemongrass Tea

• Prepare the hot tea as above using a slightly stronger brew (two stalks or two teaspoons of dried lemongrass)
• Allow the tea to cool to room temperature
• Pour over a glass of ice
• Add a squeeze of fresh lime juice and mint leaves for a more refreshing flavour
• Sweeten lightly with honey if preferred

Possible Side Effects of Lemongrass Tea

Lemongrass tea is generally well tolerated when consumed in moderate amounts. However, some people may experience side effects, particularly at higher doses:

• Dizziness or lightheadedness
• Increased thirst or dry mouth
• Increased urination, due to its diuretic properties
• Fatigue or tiredness
• Increased hunger
• Allergic reactions in sensitive individuals, which may include skin rash, itching, or difficulty breathing. Seek medical attention promptly if these occur.

As with any herbal remedy, moderation is key. Starting with one cup a day and monitoring how your body responds is the most sensible approach.

Who Should Avoid Lemongrass Tea?

While lemongrass tea is safe for most healthy adults, certain groups should exercise caution or avoid it altogether:

• Pregnant women: Lemongrass may stimulate menstrual flow and uterine contractions, which makes it inadvisable during pregnancy
• People with low blood pressure: The blood pressure-lowering effects of lemongrass could be excessive in people who already have hypotension
• Those with a low or slow heart rate: Research suggests lemongrass may reduce heart rate, which could be problematic in people who already have a naturally low pulse
• People on prescription diuretics: Combining lemongrass with diuretic medications could lead to excessive fluid loss
• Those with low potassium levels: The diuretic effect of lemongrass may lower potassium further, which can affect heart and muscle function
• People with known allergies to lemongrass or related plants: Avoid consumption and consult a doctor

If you are managing a chronic health condition or taking regular medication, always speak to your doctor before adding lemongrass tea to your routine.

Tips to Maximise Lemongrass Tea Benefits

Getting the most out of your cup of lemongrass tea comes down to a few simple habits:

• Use fresh lemongrass stalks when possible, as they tend to have a higher concentration of active compounds compared to pre-packaged bags
• Bruise or crush the stalks lightly before brewing to help release the essential oils
• Steep for at least five minutes to allow the beneficial compounds to fully infuse into the water
• Drink without sugar or with a small amount of natural sweetener like honey to keep it as nutritious as possible
• Pair with other immunity boosting foods such as ginger, citrus fruits, and green leafy vegetables for a more comprehensive approach to wellness
• Alternate with plain water throughout the day to stay well hydrated
• Purchase lemongrass tea from reputable brands or grow your own at home for the freshest quality
• Do not use it as a substitute for prescribed medication

Support Your Wellness Journey with Metropolis Healthcare

Adding nourishing drinks like lemongrass tea to your daily routine is a wonderful step towards a healthier lifestyle. But true wellbeing goes beyond what you eat and drink. Regular health monitoring helps you understand how your body is doing on the inside, so you can act early when something needs attention.

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Frequently Asked Questions

Is Lemongrass Tea Safe to Drink Daily?

For most healthy adults, one to three cups of lemongrass tea per day is generally considered safe. It is caffeine-free, low in calories, and well tolerated when consumed in moderate amounts. However, people who are pregnant, have low blood pressure, a slow heart rate, or are on diuretic medications should consult a doctor before drinking it regularly. Starting with one cup a day and observing how your body responds is always a sensible approach.

Does Lemongrass Tea Help with Weight Loss?

Lemongrass tea is not a weight loss remedy on its own. However, it can support weight management efforts in a broader context. Its diuretic properties may help reduce water retention, and replacing calorie-laden sugary drinks with herbal teas is a meaningful dietary change over time. It works best as part of a balanced diet and an active lifestyle, not as a standalone solution.

Can Lemongrass Tea Improve Digestion?

Yes, there is both traditional use and some scientific evidence to support lemongrass tea as a digestive aid. It may help relieve bloating, stomach cramps, and general digestive discomfort. Research suggests it can also help protect the stomach lining from certain types of damage. Drinking a cup after meals is a simple way to use it for digestive support.

What Is the Best Time to Drink Lemongrass Tea?

The best time depends on what benefit you are looking for. In the morning, it can offer a refreshing and detoxifying start. After meals, it supports digestion and helps ease bloating. In the evening, its caffeine-free and calming nature makes it ideal as part of a wind-down routine before sleep. There is no single best time, as it is gentle enough to be enjoyed throughout the day.

Are There Side Effects of Lemongrass Tea?

Most people tolerate lemongrass tea well when drinking moderate amounts. Possible side effects include increased urination, dizziness, dry mouth, fatigue, and increased hunger. In rare cases, allergic reactions can occur. People with certain health conditions or who are pregnant should avoid it or seek medical guidance before consuming it. As with any herbal drink, moderation and awareness of your own body's response are key.

References

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• Figueirinha A, Cruz MT, Francisco V, Lopes MC, Batista MT. Anti-inflammatory activity of Cymbopogon citratus leaf infusion in lipopolysaccharide-stimulated dendritic cells. J Med Food. 2010;13(3):681-690.
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• Carbajal D, Casaco A, Arruzazabala L, Gonzalez R, Tolon Z. Pharmacological study of Cymbopogon citratus leaves. J Ethnopharmacol. 1989;25(1):103-107.
• Shah G, Shri R, Panchal V, Sharma N, Singh B, Mann AS. Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (lemon grass). J Adv Pharm Technol Res. 2011;2(1):3-8.