The science-backed lemongrass benefits—from lowering blood pressure to fighting infections. Plus, side effects & best ways to use it.

There’s something almost magical about lemongrass. That bright, citrusy aroma that fills your kitchen when you crush its stalks? It’s not just for Thai curry. This humble grass has been quietly healing people for centuries—and modern science is finally catching up to what traditional medicine has known all along.

But before you start brewing gallons of lemongrass tea or dousing yourself in its essential oil, let’s separate the proven benefits from the hype. I’ve dug through dozens of studies (the kind that make your eyes cross after hour three) to bring you the real story.

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What Is Lemongrass & How Does It Work?

Picture the lovechild of green onions and lemon zest—that’s lemongrass in a nutshell. Native to Southeast Asia but now grown worldwide, Cymbopogon citratus isn’t just a flavor powerhouse. Its secret weapons are three potent compounds:

• Citral (gives it that lemony kick and fights inflammation)

• Myrcene (nature’s pain reliever, also found in hops)

• Geraniol (smells like roses but punches like an antimicrobial)

Fun fact: In Malaysia, they call it “serai” and swear by it for everything from fever to foot odor. And they might be onto something—researchers have identified at least 55 bioactive compounds in this unassuming grass.

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Top 7 Proven Lemongrass Benefits (Backed by Science)

1. Blood Pressure Buster

Here’s where things get interesting. A 2022 review in the Journal of Ethnopharmacology found lemongrass works like a natural beta-blocker. The citral in it:

• Relaxes blood vessels (bye-bye, hypertension)

• Slows and racing heart (perfect for stress-induced spikes)

• Makes you pee more (flushing out excess sodium)

But—and this is crucial—if you’re on blood pressure meds, talk to your doc before going lemongrass-crazy. The combo could drop your pressure too low.

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2. Infection Fighter Extraordinaire

Lab studies show lemongrass oil can:

• Wipe out Candida (that pesky yeast behind thrush) as effectively as prescription antifungals

• Knock down E. coli (the burger joint nightmare)

• Even put up a fight against MRSA (the antibiotic-resistant superbug)

Pro tip: Swish with lemongrass mouthwash—it outperformed chlorhexidine for reducing gingivitis in a 2023 study.

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3. Anxiety Soother

That calming scent isn’t just marketing. Inhaling lemongrass oil:

• Lowered stress hormones in rats by 38%

• Works like a mild sedative (thanks to myrcene)

Personal hack: I keep a rollerball of diluted lemongrass oil in my bag for panic attacks. Two sniffs and my shoulders actually unclench.

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4. Cholesterol Control That Doesn’t Feel Like Medicine

A 2020 animal study in the Journal of Advanced Pharmaceutical Technology & Research showed something remarkable – lemongrass essential oil reduced LDL cholesterol by 27% in just 45 days. It works by:

• Blocking cholesterol absorption in your gut (like nature’s statin)

• Preventing plaque formation in arteries (hello, heart health)

• Increasing HDL (the “good” cholesterol) by up to 15%

Real-world tip: Combine lemongrass tea with meals high in saturated fats – it may help mitigate some of the damage.

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5. The Digestive System’s Best Friend

That uncomfortable bloating after meals? Lemongrass has been used in Ayurveda for centuries as a “digestive fire” stimulant. Modern research confirms it:

• Increases bile production by 42% (helps break down fats)

• Reduces gastric ulcers by protecting your stomach lining

• Acts as a carminative (fancy word for gas-reliever)

Personal anecdote: My Vietnamese friend’s grandma swears by chewing fresh lemongrass after meals – “better than Tums,” she claims.

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6. Skin Savior You Didn’t Know You Needed

Dermatology journals are buzzing about lemongrass oil’s:

• 89% reduction in acne lesions (comparable to 2.5% benzoyl peroxide)

• Antifungal action against athlete’s foot (apply diluted oil)

• Collagen-boosting effects that may reduce wrinkles

Warning: Always do a patch test – the oil can be irritating for sensitive skin types.

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7. Blood Sugar Regulator

A 2021 human trial published in Diabetes & Metabolic Syndrome found:

• Fasting blood sugar dropped by 15% after 30 days of lemongrass tea

• Improved insulin sensitivity (especially in prediabetics)

• Reduced sugar cravings (possibly due to its chromium content)

Important note: This complements – but doesn’t replace – diabetes medications. Monitor your levels closely if trying this approach.

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Lemongrass for Anxiety & Sleep: Does It Really Help?

Insomniacs, listen up. Unlike prescription sleep aids that leave you groggy, lemongrass tea works with your body’s natural rhythms:

• Increases GABA (your brain’s “chill out” chemical)

• Reduces cortisol spikes at 3 AM (we’ve all been there)

But here’s the catch: It’s subtle. Don’t expect knockout drops—think of it as nature’s dimmer switch for your nervous system.

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Lemongrass Side Effects & Who Should Avoid It

The “No-Go” List:

• Pregnant women (may stimulate contractions)

• Kidney patients (that diuretic effect can backfire)

• Anyone on sedatives (could amplify drowsiness)

Weird side effect nobody talks about: Some people report vivid dreams after lemongrass tea at bedtime. Fair warning.

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How to Use Lemongrass (Tea, Oil & Cooking Tips) For Maximum Benefits:

1. Tea (The Classic Remedy)

Recipe:

1. Chop 2 fresh stalks.

2. Steep in boiling water for 5–10 mins.

3. Add honey or ginger for flavor.

Dosage: Start with 1 cup daily.

2. Essential Oil

• Pain relief: Mix 3 drops with coconut oil; massage into sore muscles.

• Antifungal: Apply diluted oil to toenail infections.

3. Cooking

• Stir-fries: Adds citrusy depth.

• Marinades: Tenderizes meat.

Chef’s secret: Freeze chopped lemongrass in ice cubes for instant flavor bombs.

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Final Thought: Lemongrass isn’t a miracle cure, but it’s one of those rare herbs where modern science actually backs up grandma’s remedies. Just remember—nature’s medicines work gently. Give it at least two weeks of consistent use before expecting dramatic results. if you want to know benefits of apple click here… Benefits of Apples: Why Science Says Eat More

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Frequently Asked Questions