Read this article to discover some of the amazing health benefits of incorporating lemon verbena into your diet.
- What is Lemon Verbena
- Lemon Verbena Health Benefits
- 1) Lemon Verbena Tea Prevents Oxidative Stress
- 2) Lemon Verbena Fights Infections
- 3) Lemon Verbena Fights Inflammation
- 4) Lemon Verbena Alleviates Muscle Damage and Exercise Fatigue
- 5) Lemon Verbena Supplements Combat Obesity
- 6) Lemon Verbena Helps Ease Joint Pain
- Side Effects
- User Reviews
- Health Tools I Wish I Had When I Was Sick
What is Lemon Verbena
Lemon Verbena, also known as Aloysia Triphylla, is a common herb with many popular culinary uses due to its citrus smell and flavor.
Many studies have shown it to have beneficial antioxidant, anti-inflammatory, and anti-parasitic effects. It also combats multiple sclerosis, obesity, and muscular damage during intense exercise.
- Verbascoside and luteolin 7-diglucuronide – chemicals that protect against UV rays and wilting.
- Citral – a chemical that gives the plant its citrus smell and taste and has some antibacterial properties.
- Eucalyptol (1,8-cineole) – a chemical that soothes inflammation when applied on the skin.
- Geranial – an essential oil component with antibacterial properties.
- Sulcatone (6-methyl-5-hepten-2-one) – a chemical used for flavoring.
The anti-inflammatory and antimicrobial effects of lemon verbena are due to the interaction of verbascoside with double layered cell membranes [R].
Verbascoside is found to localize near the boundary between water and the phospholipid membrane and decreases the particle size inside vesicles, fluid filled membranes that transport particles in an out of cells [R].
Lemon Verbena Health Benefits
1) Lemon Verbena Tea Prevents Oxidative Stress
In a study on rats administered lemon verbena extract, verbascoside increased the antioxidant capacity of the blood. This boosts the rats’ ability to fight off free radicals that would normally disrupt normal cell activity [R].
Lemon verbena extract prevented excessive oxidative stress in a double-blind, randomized controlled trial (DB-RCT) of 15 male athletes in an intense 21-day exercise regimen [R].
When preparing lemon verbena for antioxidant uses, infusions made by soaking the leaves produce stronger results than making decoctions by boiling the plant [R].
While lemon verbena has many antioxidant effects, combinations of different antioxidant herb infusions produce a synergistic effect that increases the potency [R].
2) Lemon Verbena Fights Infections
Lemon verbena reduced large and necrotic skin wounds in mice infected with Staphylococcus. Lemon verbena ointment is a viable option for treating the skin wounds of early staph infections [R].
In petri dish lab studies, lemon verbena prevented the growth of this bacteria [R].
The essential oil from lemon verbena also significantly reduced the amount of the parasite Trypanosoma Cruzi in mice [R].
3) Lemon Verbena Fights Inflammation
The verbascoside in lemon verbena fights inflammation by increasing the production of tyrosine phosphatase, which in turn decreases inflammation [R].
Polyphenols like verbascoside derived from lemon verbena reduce inflammatory effects by reducing reactive oxidative species, which are accumulated at the site of inflammation and cause oxidative stress to the body [R].
Lemon Verbena Decreases Inflammation in Multiple Sclerosis Patients
Inflammation is one of the main factors leading to the progressive worsening of multiple sclerosis (MS).
In a study (DB-RCT) of 30 MS patients, long term inflammation (C reactive protein levels and other inflammatory markers) decreased after lemon verbena supplementation [R].
4) Lemon Verbena Alleviates Muscle Damage and Exercise Fatigue
Lemon verbena supplementation reduced oxidative damage to fats and proteins and muscular damage in 15 male volunteers after a 21-day intense running program [R].
In another study (DB-RCT) of 15 male students, a lemon verbena polyphenol extract decreased oxidative stress in a similar 21-day aerobic exercise program. This effect was mainly due to verbascoside, a polyphenolic compound that protects against UV radiation [R].
Lemon Verbena decreases and maintains levels of serum transaminases, enzymes that break down proteins into energy-storage molecules. This shows a correlation between consumption and reduction of fat build up, as well as protection of white blood cells against damage caused by exercise [R].
5) Lemon Verbena Supplements Combat Obesity
Polyphenols from lemon verbena lowered fat levels in human cells [R].
In a DB-RCT of 54 overweight women, the group that took a lemon verbena and hibiscus sabdariffa extract experienced weight loss, decreased blood pressure, and increased feelings of fullness and satisfaction after eating [R].
6) Lemon Verbena Helps Ease Joint Pain
In a DB-RCT of 45 participants, fish oil (omega-3) and lemon verbena lowered joint pain over the course of 9 weeks. The verbascoside in lemon verbena provided antioxidant and anti-inflammatory effects [R].
However, there is no scientific evidence for many of these effects. More human studies need to be performed before people use Lemon verbena to treat the health problems listed above.
Although common side effects of lemon verbena have not been extensively researched and recorded, be mindful of any hypersensitivity, allergy, or skin rashes that may come as a result of interaction with the substance.
If you are pregnant, take caution and ask your doctor before using any natural supplements such as lemon verbena, as the effects on pregnant women have not been well researched.
Lemon verbena supplements have caused occasional dermatitis and increased kidney irritation in patients with existing kidney diseases [R].
Verbascoside has the potential to increase chromosome abnormalities, as observed in a study on the genomic toxicity of the chemical in fat cells [R].
The two most popular forms of lemon verbena use are in tea and as an essential oil.
Tea made from Aloysia Triphylla leaves have higher concentrations of its active ingredients and polyphenolic compounds than the original dried leaves [R].
Lemon verbena tea contains verbascoside, cirtral, and luteolin 7-diglucuronide.
Lemon Verbena essential oil contains many of the beneficial chemicals of the plant, with citral making up a large percentage of the oil at 41% [R].
Citral is the cause of the plant’s strong citrus smell and taste and has antibacterial and antifungal effects. The essential oil contains citral, eucalyptol, geranial, and sulcatone.
- “Its activity and benefits for the endocrine system are unsurpassed. One of my favorites for supplying of the joints and toning”.
- “Taken with omega 3 oil this combination reduces if not cures some arthritis such as with myself, you sleep better and works as an antiseptic in the intestines”.
- “I suffer from neck pain and stiffness and joint pain and sciatica, stress related concerns and sleepless nights. I’ve used this so far for one night and slept so well and for the first time with lessened pain and less stiffness”.
- “I grow it in my garden & use it for tea. It helps with anxiety, sleeplessness, restless legs, respiratory, digestion”.
- “If your experience is anything like mine, expect to pee a lot. A ‘lemon verbena’ night will probably necessitate two or three trips to the bathroom, whereas I would normally sleep right through. Lemon verbena seems to me a pretty powerful diuretic”.
Health Tools I Wish I Had When I Was Sick
At SelfHacked, it’s our goal to offer our readers all the tools possible to get optimally healthy. When I was struggling with chronic health issues I felt stuck because I didn’t have any tools to help me get better. I had to spend literally thousands of hours trying to read through studies on pubmed to figure out how the body worked and how to fix it.
That’s why I decided to create tools that will help others cut down the guesswork:
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- SelfHacked Secrets – an ebook where we examine and explain the biggest overlooked environmental factors that cause disease. This ebook is a great place to start your journey if you want to learn the essential steps to optimizing your health.
- SelfHacked Elimination Diet course – a video course that will help you figure out which diet works best for you
- Selfhacked Inflammation course – a video course on inflammation and how to bring it down
- Biohacking insomnia – an ebook on how to get great sleep
- Lectin Avoidance Cookbook – an e-cookbook for people with food sensitivities
- BrainGauge – a device that detects subtle brain changes and allows you to test what’s working for you
- SelfHacked VIP – an area where you can ask me (Joe) questions about health topics
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