Lemongrass:18 Benefits, Side Effects and How to Grow It

More than 20% of the world’s population relies on traditional herbal medicine for some aspect of their primary healthcare needs. Among these botanical powerhouses, lemongrass stands out. With its distinctive citrusy aroma and versatile applications, Lemongrass has become increasingly popular in kitchens, gardens, and medicine cabinets worldwide.

At the same time, it is relatively easy to grow at home. Whether you’re interested in seeking natural remedies or looking to add a useful plant to your garden, lemongrass deserves your attention. In this article, we’ll explore 18 amazing benefits of lemongrass with its potential side effects. Plus, we will also provide detailed instructions for growing your own supply of this fragrant herb.

What Is Lemongrass?

Lemongrass (Cymbopogon citratus) is a tall, perennial grass native to tropical regions of Asia, particularly India, Sri Lanka, and Thailand. It belongs to the Poaceae family, which includes other grasses like wheat, rice, and corn. The plant features long, slender leaves that grow from a bulbous, pale yellow-green base and can reach heights of up to five feet when mature.

What distinguishes lemongrass most prominently is its strong lemony scent, which comes from citral, the primary component of its essential oil. This distinctive aroma has made lemongrass a staple in Southeast Asian cuisine, particularly Thai, Vietnamese, and Malaysian dishes, where it adds a fresh, citrusy flavor without the acidity of lemons.

Beyond the kitchen, lemongrass has been used for thousands of years in traditional medicine systems, particularly Ayurveda and Chinese medicine. Its applications range from treating digestive issues and fever to serving as a natural insect repellent. In modern times, lemongrass has gained popularity in aromatherapy, cosmetics, and as an ornamental garden plant in warmer climates.

Nutritional Profile of Lemongrass

Here is the nutritional profile of lemongrass in a table format:

Key Highlights of Lemongrass’ Nutritional Profile:

• Low in calories, with only 99 calories per cup.
• Very low in fat and cholesterol-free.
• Moderately high in carbohydrates, with a good amount of dietary fiber.
• Provides a small amount of protein.
• It is a good source of vitamin C and the mineral potassium.
• Contains small amounts of other vitamins and minerals, such as calcium, iron, and magnesium.
• Relatively low in sodium, making it a suitable option for those watching their salt intake.

18 Health Benefits of Lemongrass

Here are 18 ways lemongrass can support your health:

1. Digestive Health Support

Lemongrass has been used traditionally to aid digestion, and modern research supports this application. The herb helps stimulate the digestive system, alleviating indigestion, constipation, and other stomach issues. Its antispasmodic properties can reduce stomach cramps and bloating.

Studies suggest that lemongrass tea can help increase gastric mucus production, which protects the stomach lining against damage from excess acid. This may explain its longstanding use as a remedy for upset stomach and acid reflux in various traditional medicine systems.

For those suffering from irritable bowel syndrome (IBS), lemongrass may provide relief from symptoms like abdominal pain and irregular bowel movements.

2. Powerful Anti-Inflammatory Properties

Inflammation lies at the root of many chronic diseases, and lemongrass contains several compounds that combat inflammation throughout the body. Citral, the main component of lemongrass essential oil, has demonstrated significant anti-inflammatory activity in multiple studies.

A 2017 study found that lemongrass extract inhibited the production of pro-inflammatory cytokines. This suggests potential benefits for conditions like arthritis, inflammatory bowel disease, and even inflammatory skin conditions. Plus, Regular consumption of lemongrass tea may help reduce chronic inflammation and potentially lower the risk of related diseases.

3. Natural Anxiety Relief

In our stress-filled world, lemongrass offers a gentle, natural approach to anxiety management. The herb contains compounds that may influence GABA receptors in the brain, producing a mild tranquilizing effect without the side effects of pharmaceutical alternatives.

A study has demonstrated that lemongrass essential oil produced anxiety-reducing effects. The pleasant citrus aroma of lemongrass also contributes to its calming effects through aromatherapy pathways.

Many people report feeling more relaxed after drinking lemongrass tea. This makes it an excellent evening beverage for unwinding after a stressful day or for promoting restful sleep.

4. Antimicrobial and Antifungal Activities

Lemongrass contains powerful compounds that can combat various microorganisms, including bacteria, fungi, and certain viruses. Its essential oil has been shown to inhibit the growth of Staphylococcus aureus, Escherichia coli, and Candida albicans, among other pathogens.

This antimicrobial action explains why lemongrass has traditionally been used to treat infections of the urinary tract, digestive system, and skin. In countries where lemongrass is native, it’s often applied topically to wounds to prevent infection and promote healing.

The antifungal properties are particularly notable. Research shows effectiveness against ringworm, athlete’s foot, and jock itch when applied in appropriate dilutions.

5. Cholesterol Management

Several studies suggest that lemongrass may help maintain healthy cholesterol levels. Research found that lemongrass oil was effective in reducing cholesterol in animal studies.

The mechanisms appear to involve inhibiting cholesterol synthesis and increasing the breakdown of existing cholesterol. These effects may be attributed to the citral content and other bioactive compounds in lemongrass.

For those concerned about cardiovascular health, incorporating lemongrass into a balanced diet may provide additional support in managing cholesterol levels naturally.

6. Blood Pressure Regulation

Hypertension affects millions worldwide, and lemongrass may offer natural support for maintaining healthy blood pressure. The herb contains potassium, which helps counterbalance sodium’s effects on blood pressure.

Additionally, the citral in lemongrass has demonstrated vasodilatory effects, helping to relax and widen blood vessels, potentially reducing resistance to blood flow. The mild diuretic action of lemongrass tea may also help reduce fluid volume.

While not a replacement for prescribed medications, regular consumption of lemongrass may complement other lifestyle measures for supporting cardiovascular health.

7. Blood Sugar Control

For those concerned about diabetes or prediabetes, lemongrass shows promise in helping to regulate blood sugar levels. Research indicates that lemongrass extract may help improve insulin sensitivity and glucose tolerance.

The flavonoids and polyphenols in lemongrass appear to enhance cellular glucose uptake and may help protect pancreatic cells responsible for insulin production. Some studies suggest that lemongrass may inhibit alpha-amylase and alpha-glucosidase, enzymes involved in carbohydrate digestion and glucose absorption.

8. Cancer-Fighting Potential

Emerging research suggests that compounds in lemongrass may have anticancer properties. Citral, the main component of lemongrass oil, has demonstrated the ability to induce apoptosis (programmed cell death) in several cancer cell lines, including breast cancer, liver cancer, and leukemia cells.

A study found that lemongrass extract was effective against human lung cancer cells. Other research suggests potential benefits against colon cancer cells. While these laboratory studies are promising, it’s important to note that most research is still preliminary and primarily conducted in test tubes or animal models.

9. Detoxification Support

Lemongrass has been traditionally used as a cleansing herb, and modern research suggests it may support the body’s natural detoxification processes. The diuretic properties of lemongrass help increase urine production, potentially aiding in the elimination of toxins.

The chlorophyll content in lemongrass may bind to and help remove certain environmental toxins from the body. Additionally, some compounds in lemongrass support liver function, the body’s primary detoxification organ.

Many people incorporate lemongrass tea into cleansing routines or detox programs for its refreshing flavor and potential supportive effects on elimination pathways.

10. Weight Management Aid

For those looking to maintain a healthy weight, lemongrass may offer supportive benefits. The herb has been traditionally used to boost metabolism and promote feelings of fullness, potentially reducing overall calorie intake.

Research suggests that polyphenol-rich herbs like lemongrass may help increase energy expenditure and fat oxidation. The diuretic effect of lemongrass tea may also help reduce water weight temporarily. While not a magic solution for weight loss, lemongrass tea makes an excellent no-calorie alternative to sugary beverages.

11. Skin Health Improvement

The benefits of lemongrass extend to skin health, where its antibacterial, antifungal, and anti-inflammatory properties can address various skin concerns. When diluted properly, lemongrass oil may help combat acne by reducing bacteria and inflammation.

The astringent properties of lemongrass can help tone oily skin and minimize pores. Many people report that regular use of lemongrass-infused products helps achieve a clearer, more even complexion.

For fungal skin infections like ringworm or athlete’s foot, topical applications of properly diluted lemongrass oil have shown effectiveness comparable to some over-the-counter treatments.

12. Fever Reduction

“Fever grass” is one of the traditional names for lemongrass in many cultures, reflecting its historical use in reducing fevers. The herb contains compounds with antipyretic (fever-reducing) properties that may help the body regulate temperature during illness.

The mechanism appears to involve promoting sweating, which helps cool the body naturally. In traditional medicine systems, lemongrass tea is often recommended at the first sign of fever or during colds and flu.

While modern medicine offers effective fever reducers, many people still turn to lemongrass tea as a complementary approach. This is especially for mild fevers accompanying common illnesses.

13. Pain Relief Properties

Lemongrass contains several compounds with analgesic (pain-relieving) properties. Myrcene, one of the components of lemongrass essential oil, has demonstrated pain-reducing effects in scientific studies.

The anti-inflammatory action of lemongrass also contributes to its pain-relieving capacity by addressing the underlying inflammation that often accompanies pain. For headaches, muscle aches, and menstrual cramps, lemongrass tea or diluted essential oil applications may provide natural relief.

Some practitioners of aromatherapy use lemongrass oil in massage blends to address muscle tension and pain, often reporting significant relief for clients.

14. Oral Health Support

The antimicrobial properties of lemongrass make it valuable for oral health applications. Research found that lemongrass oil effectively reduced bacterial growth responsible for dental cavities.

Lemongrass-infused mouthwashes or oils may help combat bad breath by killing odor-causing bacteria. The herb’s pleasant flavor and scent make it more appealing than some commercial products with harsh flavors.

Some natural toothpaste formulations now include lemongrass oil for its antibacterial properties and refreshing taste, providing an alternative to synthetic antibacterial agents.

15. Insect Repellent Properties

Before the development of modern insect repellents, lemongrass was widely used to keep mosquitoes and other insects at bay. The citronella content in lemongrass repels many insects, including mosquitoes, flies, and ticks.

Research confirmed the effectiveness of lemongrass oil against several mosquito species. Many natural insect repellent products incorporate lemongrass oil as a key ingredient.

Plus, growing lemongrass plants around outdoor seating areas can help reduce insect populations naturally. The crushed leaves can also be rubbed on the skin for temporary protection during outdoor activities.

16. Menstrual Cycle Relief

For many women, lemongrass offers relief from uncomfortable menstrual symptoms. The antispasmodic properties help reduce cramping, while the anti-inflammatory effects address the inflammation associated with menstrual discomfort.

Lemongrass tea is traditionally consumed throughout the menstrual period to ease pain and regulate heavy flow. Some women report that regular consumption helps establish more regular cycles over time.

The calming effects of lemongrass may also help with the mood changes that often accompany menstruation. This provides a holistic approach to managing monthly discomfort.

17. Respiratory System Support

The expectorant properties of lemongrass make it valuable for respiratory conditions like congestion, bronchitis, and coughs. Inhaling steam infused with lemongrass can help loosen mucus and clear airways.

The antimicrobial action may also help combat respiratory infections, while the anti-inflammatory effects reduce irritation in the respiratory tract. In many cultures, lemongrass tea with honey is a standard home remedy for sore throats and coughs.

For those with allergies or asthma, the anti-inflammatory properties of lemongrass may help reduce the severity of symptoms.

18. Sleep Quality Enhancement

The final benefit in our list addresses one of the most common health concerns today: poor sleep quality. Lemongrass contains compounds that may help promote relaxation and improve sleep through multiple mechanisms.

The mild sedative effect of certain compounds in lemongrass helps ease the transition into sleep without causing morning grogginess. The anxiety-reducing properties help quiet an overactive mind, often the culprit behind insomnia.

A cup of lemongrass tea before bedtime has become a nightly ritual for many seeking natural sleep support. The ritual itself, combined with the herb’s properties, creates a powerful sleep-promoting combination.

Potential Side Effects and Precautions

While lemongrass offers numerous benefits, it’s important to be aware of potential side effects and contraindications:

1. Allergic Reactions

Some people may experience allergic reactions to lemongrass, particularly when used topically. Symptoms can include rash, itching, redness, or hives. Always perform a patch test before applying lemongrass oil to larger areas of skin.

2. Skin Sensitivity

Even without a true allergy, lemongrass essential oil can cause skin irritation if used undiluted. Always mix with a carrier oil (like coconut or jojoba oil) before topical application, using a ratio of no more than 2-3 drops of lemongrass oil per tablespoon of carrier oil.

3. Pregnancy Concerns

Pregnant women should exercise caution with lemongrass, particularly in medicinal amounts or concentrated forms like essential oil. Some compounds in lemongrass may stimulate menstrual flow, which could be problematic during pregnancy. Always consult a healthcare provider before using lemongrass if pregnant.

4. Drug Interactions

Lemongrass may interact with certain medications, including:

• Diuretics (may enhance the diuretic effect)
• Diabetes medications (may lower blood sugar further)
• Cholesterol-lowering medications (may have additive effects)
• Sedatives (may increase sedative effects)

If you take any medications regularly, consult with your healthcare provider before using lemongrass medicinally.

5. Digestive Discomfort

In sensitive individuals, lemongrass may cause digestive upset, including nausea, diarrhea, or stomach pain, particularly when consumed in large amounts. Start with small quantities to assess your tolerance.

6. Lowered Blood Pressure

While the blood pressure-lowering effect is beneficial for many, those already taking blood pressure medications or with naturally low blood pressure should use lemongrass with caution, as it may cause hypotension (excessively low blood pressure).

Recommended Dosages

For most adults, the following guidelines provide a safe starting point:

• Tea: 1-2 cups daily (steep 1-2 teaspoons of dried lemongrass or 1 stalk of fresh lemongrass in hot water for 5-10 minutes)
• Essential oil (topical): 2-3 drops diluted in 1 tablespoon of carrier oil
• Culinary use: As desired in cooking (considered safe in food amounts)
• Supplements: Follow manufacturer’s guidelines, typically 500-1000mg daily

How to Grow Lemongrass: Your Guide to a Fragrant Garden

Growing lemongrass is surprisingly easy, even if you don’t have a green thumb! It’s a fantastic plant for containers or garden beds, thriving in warm climates.

Starting from Stalks (The Easiest Way!)

This method is incredibly simple and often yields results within weeks.

1. Select Your Stalks: Head to your local grocery store or Asian market. Look for fresh, firm lemongrass stalks with the bulbous bottom intact. Avoid stalks that look dried out or discolored.
2. Prepare the Stalks: Trim off any dry or damaged leafy tops, leaving about 3-4 inches of the stalk. You don’t need to peel them.
3. Root in Water: Place the bottom 1-2 inches of the stalks in a glass or jar filled with about an inch of water. Make sure the water covers the root end.
4. Find a Sunny Spot: Place the glass on a windowsill or any location that receives plenty of direct sunlight.
5. Change Water Regularly: Change the water every 1-2 days to prevent mold and ensure fresh oxygen for rooting.
6. Watch for Roots: Within 1-3 weeks, you should see small roots emerging from the bottom of the stalks and new green shoots appearing from the top.
7. Plant in Soil: Once the roots are about 1-2 inches long, your lemongrass is ready for planting.

Planting in Soil

Whether you started from stalks or purchased a small plant, here’s how to get it established:

1. Choose the Right Location/Container:
   • Sunlight: Lemongrass loves sun! Choose a spot that gets at least 6-8 hours of direct sunlight per day.
   • Soil: It thrives in well-draining, rich soil. If planting in the ground, amend heavy clay soils with compost to improve drainage.
   • Containers: If growing in a pot, select a large container (at least 12 inches in diameter for a single plant) with drainage holes. Lemongrass can grow quite tall and wide.
2. Planting:
   • Dig a hole large enough to accommodate the root ball.
   • Place the rooted stalk or plant in the hole, ensuring the base is level with the soil surface.
   • Backfill with soil, gently firming around the base.
   • If planting multiple stalks/plants, space them about 10-12 inches apart.
3. Watering: Water thoroughly immediately after planting.

Caring for Your Lemongrass

• Watering: Lemongrass prefers consistently moist soil but not waterlogged. Water regularly, especially during dry spells or if growing in containers, where soil dries out faster.
• Fertilizing: Feed your lemongrass every few weeks during the growing season (spring and summer) with a balanced liquid fertilizer or by adding compost.
• Pruning/Harvesting:
  • You can start harvesting individual stalks once the plant is established and about a foot tall.
  • To harvest, cut the stalk at the base, just above the soil line.
  • For a continuous supply, harvest outer stalks, allowing inner ones to continue growing.
  • You can also prune back the leafy tops periodically to encourage bushier growth.
• Pest and Disease Control: Lemongrass is generally quite resistant to pests and diseases due to its strong scent. Occasionally, you might encounter aphids or spider mites. A strong spray of water or an insecticidal soap can usually take care of them.
• Winter Care (for colder climates): Lemongrass is a tropical plant and is not frost-tolerant.
  • If you live in a region with cold winters (USDA zones 8 and below), you’ll need to bring container-grown lemongrass indoors before the first frost.
  • Place it in a sunny window and reduce watering. It might go dormant, and some leaves may die back, but it should revive in spring.
  • In-ground plants can be dug up, trimmed, and overwintered indoors in a pot, or you can treat them as annuals and replant in spring.

Conclusion: Embracing Lemongrass in Your Life

Lemongrass offers an impressive array of benefits that span health, culinary, and practical applications. From its anti-inflammatory and antimicrobial properties to its ability to enhance the flavor of countless dishes, this versatile herb deserves a place in every home.

Growing your own supply provides the freshest possible lemongrass while connecting you with the satisfaction of cultivating useful plants. Even those with limited space or gardening experience can successfully grow lemongrass in containers.

As with any herb used medicinally, it’s important to approach lemongrass with respect for its potency and potential interactions. Try to start with small amounts and consult healthcare providers when appropriate.