Lemongrass is a plant with a citrus flavor that people use fresh, dried, or as an oil in cooking, tea, and traditional medicine
Lemongrass grows in tropical climates and has long, thin leaves that smell and taste like lemon. You can buy it fresh at grocery stores, dried in the spice aisle, or as a powder or oil. The flavor comes from compounds in the plant—mainly citral, which gives it that bright, lemony taste. People brew it as tea, add it to soups and curries, use it to flavor water, or take it as a supplement.
The plant has been used in Southeast Asian and Indian cooking for centuries, and it's also part of traditional medicine systems in those regions. In recent decades, Western wellness communities have become interested in lemongrass for potential health effects beyond just flavor. That interest has led to research into what the plant actually does in the body.
Key Takeaways
- Lemongrass contains compounds like citral that have shown anti-inflammatory and antioxidant activity in laboratory and animal studies.
- Most human research on lemongrass is limited, so claims about health benefits are based partly on traditional use and partly on early-stage science.
- Lemongrass tea is generally considered safe for most people, though it can interact with certain medications and may cause problems in pregnancy.
- You can use lemongrass fresh in cooking, brewed as tea, or purchased as a dried herb or supplement, depending on what you're trying to do.
- The strongest evidence supports lemongrass as a flavoring and culinary ingredient rather than as a treatment for any specific condition.
What research shows about lemongrass and inflammation
Laboratory and animal studies have found that compounds in lemongrass can reduce inflammatory markers in cells and tissues. Citral, the main active compound, appears to interfere with inflammatory pathways in ways that might matter for conditions involving swelling or immune overactivity. These findings have generated interest in whether lemongrass could help with inflammatory conditions in humans.
However, most human studies on lemongrass and inflammation are small or short-term. A few trials have looked at lemongrass tea or extract in people with conditions like rheumatoid arthritis or high cholesterol, with mixed results. The gap between what happens in a test tube and what happens in a whole person is large, so researchers are cautious about making claims. If you're considering lemongrass for an inflammatory condition, it's worth discussing with your doctor rather than treating it as a proven remedy.
Antioxidant activity and how it relates to aging
Lemongrass contains antioxidants—molecules that can neutralize unstable particles called free radicals in the body. Free radicals form naturally during metabolism and from environmental stress, and they can damage cells over time. Antioxidants are thought to slow that damage, which is why they're linked to aging and disease prevention in popular wellness writing.
Lemongrass does show antioxidant activity in laboratory tests, and some animal studies suggest it may protect against oxidative stress. But translating that into real benefits for human aging or disease prevention is not straightforward. Many foods contain antioxidants, and eating a diet rich in vegetables, fruits, and herbs is associated with better health outcomes—but it's unclear whether lemongrass specifically moves that needle. The antioxidant angle is a reason some people include lemongrass in their diet, but it's not a reason to use it instead of other proven approaches to health.
How lemongrass is used in food, tea, and supplements
Fresh lemongrass is most common in Asian cooking. You trim the dry outer leaves, slice the tender inner part, and add it to soups, curries, stir-fries, or broths. It releases its flavor as it cooks and is often removed before eating, though you can also blend it into a paste. Fresh lemongrass keeps in the refrigerator for about two weeks and freezes well for longer storage.
Dried lemongrass works in tea and cooking. To brew tea, steep a teaspoon or two of dried leaves in hot water for five to ten minutes, then strain. The flavor is milder than fresh but still recognizable. Lemongrass powder and extract are also sold as supplements, usually in capsules or as a liquid. Dosages vary by product, so check the label. Some people add lemongrass oil to water or use it in aromatherapy, though ingesting essential oils is not recommended without guidance from a healthcare provider.
Possible side effects and who should be cautious
Lemongrass tea and fresh lemongrass in food are generally safe for most adults. Side effects are uncommon but can include dizziness, dry mouth, or an upset stomach if consumed in large amounts. Some people report allergic reactions, though they're rare.
Certain groups should be cautious. Pregnant and breastfeeding people should avoid lemongrass supplements and large amounts of tea, as there isn't enough safety data. Lemongrass may interact with medications that the liver breaks down, including some blood thinners, diabetes medications, and cholesterol drugs. If you take prescription medications regularly, mention lemongrass to your doctor or pharmacist before adding it to your routine. People with low blood pressure should also check with a healthcare provider, since some research suggests lemongrass may lower blood pressure slightly.
How lemongrass compares to other functional herbs
Lemongrass sits alongside other herbs marketed for wellness—ginger, turmeric, chamomile, and peppermint. Like lemongrass, these have traditional uses, show activity in laboratory tests, and have limited human research. The difference is partly in what compounds they contain and what systems they're thought to affect. Turmeric's curcumin has more human studies behind it than lemongrass does. Ginger has stronger evidence for nausea. Chamomile is better studied for sleep.
Lemongrass stands out mainly for its flavor and culinary role. You're more likely to encounter it as an ingredient in food or tea than as a standalone supplement. That's partly because it tastes good and partly because the evidence for specific health claims is thinner than for some other herbs. If you're drawn to lemongrass, using it as a flavoring in cooking or as a pleasant tea is a straightforward way to include it without overstating what it does.
What to look for when buying lemongrass products
Fresh lemongrass at a grocery store or farmers market is usually the cheapest and most flavorful option. Look for stalks that are firm, pale green or white at the base, and fragrant when you rub them. Avoid any that are brown, mushy, or smell off.
Dried lemongrass should be bright green or yellow-green, not brown or gray. Store it in an airtight container away from heat and light to preserve flavor and potency. Supplements and extracts vary widely in quality and concentration. If you're buying a lemongrass supplement, look for a product that lists the amount of active compounds (like citral) or that has been tested by a third party for purity and potency. Brands that publish their testing results tend to be more transparent than those that don't.
Frequently Asked Questions
Can I drink lemongrass tea every day?
Yes, lemongrass tea is safe for most people to drink daily. A cup or two a day is well within the range used in studies and traditional practice. If you're pregnant, breastfeeding, or taking medications that interact with lemongrass, check with your doctor first.
Does lemongrass actually help with digestion?
Lemongrass is traditionally used for digestive complaints, and some laboratory studies show it may have antimicrobial and anti-inflammatory effects on the gut. However, human studies are limited. If you have chronic digestive issues, lemongrass tea might feel soothing, but it's not a substitute for seeing a doctor if symptoms persist.
Is lemongrass oil safe to drink?
Essential lemongrass oil is concentrated and potent. Ingesting it without professional guidance can cause irritation or toxicity. If you want to use lemongrass oil, diffuse it or explore it topically with a carrier oil. For internal use, stick to brewed tea or culinary lemongrass.
Can lemongrass help with anxiety or sleep?
Some people report that lemongrass tea feels calming, and a few small studies suggest it may have mild sedative effects. The evidence is not strong enough to recommend it as a treatment for anxiety or insomnia. If you're struggling with sleep or anxiety, talk to a healthcare provider about approaches with more research behind them.
Where do I find fresh lemongrass if my grocery store doesn't carry it?
Asian markets, farmers markets, and specialty grocery stores often stock fresh lemongrass year-round. You can also order it online from produce delivery services. If fresh isn't available, dried lemongrass works well in tea and cooking, though the flavor is less bright.