Lemongrass
Cymbopogon citratus
A citrusy tropical grass used in cooking and herbal teas. Traditionally used to calm the stomach and aid sleep, with preliminary evidence for cholesterol, oral health, and anxiety.
What is Lemongrass?
Lemongrass is a tall, aromatic perennial grass native to tropical Asia, widely used in Thai, Vietnamese, and other Southeast Asian cuisines for its bright, citrusy flavor. The stalks and leaves are brewed into tea and distilled into essential oil. In traditional medicine across Asia, Africa, and Latin America, lemongrass has been used for digestive upset, fever, anxiety, and as an insect repellent.
Known Health Benefits
How It Works
Lemongrass's signature compound citral has demonstrated antimicrobial, antifungal, and anti-inflammatory activity by disrupting microbial membranes and inhibiting inflammatory enzymes. Its essential oils relax gastrointestinal smooth muscle, producing antispasmodic and carminative (gas-relieving) effects. Citral and geraniol may inhibit cholesterol synthesis enzymes, and the aroma of lemongrass has been shown to reduce anxiety markers, likely through olfactory pathways that modulate the autonomic nervous system. Antioxidant flavonoids and phenolic compounds add free-radical-scavenging activity.
What Research Says
Most evidence is preliminary. A 2007 study in lipids found that daily lemongrass oil capsules modestly lowered cholesterol in some hypercholesterolemic patients. A 2015 randomized trial showed that lemongrass essential oil aromatherapy reduced anxiety and tension scores compared with control. Lemongrass extracts demonstrate robust antimicrobial activity against oral pathogens and Candida in laboratory studies, supporting traditional use in mouthwashes. Human trials are small and short, so lemongrass remains in the preliminary evidence tier.
Active Compounds
Citral, geraniol, citronellal, limonene, flavonoids
Forms & Bioavailability
Citral and other volatile oils are lipophilic and absorbed through the gut and skin, and are also active via inhalation in aromatherapy. The compounds are volatile, so fresh stalks and freshly brewed tea deliver more active oils than long-stored dried material.
Dosage Guidance
| Use Case | Dosage |
|---|---|
| Digestive / relaxation tea | 1–2 cups daily |
| Aromatherapy (anxiety) | 3–5 drops in a diffuser |
| Topical (diluted) | 1–2% dilution in carrier oil |
Always consult a healthcare provider for personalized dosing.
Potential Side Effects
Generally safe as food and tea. Concentrated oil or high doses may cause dizziness, dry mouth, or increased appetite. Lemongrass essential oil should not be ingested undiluted.
Who Should Avoid It
- Pregnancy (medicinal doses may stimulate the uterus)
- Known allergy to lemongrass or grasses
- Use undiluted essential oil on skin or internally
Pregnancy & Lactation
Culinary use is generally considered safe, but medicinal doses and concentrated oil are not recommended during pregnancy because citral may have effects on the uterus. Limited data during lactation.
Known Drug Interactions
May add to the effects of antihypertensive, sedative, and antidiabetic medications. Theoretical interaction with diuretics.
Evidence Classification
Based on in vitro studies, animal models, pilot trials, or traditional use documentation. Clinical evidence is limited.
Frequently Asked Questions
Is lemongrass tea good for anxiety?
Lemongrass aromatherapy has been shown in a small randomized trial to reduce anxiety and tension, and many people find the tea calming. The evidence is preliminary, so it is best used as a gentle, complementary relaxation aid.
Can lemongrass help with digestion?
Lemongrass has traditional and laboratory support as a carminative that relaxes the gut and eases bloating and cramping. A warm cup of lemongrass tea after meals is the common way to use it for this purpose.
Is lemongrass essential oil safe to drink?
No. Lemongrass essential oil is highly concentrated and should be used for aromatherapy or diluted topical application only. For internal use, stick to culinary lemongrass or tea.
References
- Anti-anxiety effect of lemongrass (Cymbopogon citratus) aromatherapy. Goes TC, Ursulino FRC, Almeida-Souza TH, et al.. J Altern Complement Med (2015)View study
- Antimicrobial activity of essential oil of Cymbopogon citratus. Naik MI, Fomda BA, Jaykumar E, Bhat JA. Asian Pac J Trop Med (2010)View study
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This entry is for educational purposes only. It is not medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement regimen, especially if you take medications or have health conditions.