Lemongrass tea is a caffeine-free herbal infusion made by steeping the chopped stalks or leaves of Cymbopogon citratus, a tropical grass native to Southeast Asia, in hot water for 5 to 10 minutes. The result is a pale, lemony cup with a clean, slightly grassy finish that pairs as easily with dinner as it does with a bedtime routine, and the strongest human evidence behind it points to digestive comfort after heavy meals.
This walkthrough breaks down what lemongrass tea is, what the research actually says about its digestive and other health claims, who should approach it with caution, and three reliable ways to brew it at home.
What Lemongrass Tea Actually Is and Why It Has Become a Wellness Staple
The plant behind the cup grows in tall, lemon-scented clumps across Thailand, Vietnam, and other parts of Southeast Asia, where its stalks anchor soups, curries, and stir-fries. In the kitchen, the lower pale portion gets smashed and simmered. In the teapot, those same stalks go through a different kind of heat treatment: a gentle hot-water steep that pulls the volatile oils into your cup without cooking the plant to mush.
The plant chemistry that ends up in your mug
Citral is the dominant aromatic compound, and it carries most of the bright lemon scent plus a meaningful share of the biological activity people tie to the tea. Smaller amounts of geraniol, myrcene, and various polyphenols ride along, giving the cup a mild antioxidant load along with its flavor. A 5 to 10 minute steep in water just off the boil extracts enough of these compounds to make the drink taste and feel like lemongrass, without requiring any special equipment.
Why a caffeine-free evening drink caught on
Because the tea contains no caffeine, it slots into the same evening window where most people reach for chamomile or peppermint. Thai and Vietnamese cooks have used the grass in cooking for centuries, and Traditional Chinese Medicine and Ayurveda both document it for digestive complaints. Modern drinkers, though, are mostly drawn to the combination of a recognizable flavor, no stimulant kick, and a calming ritual at the end of the day.
The Real Health Benefits, Sorted by Strength of Evidence
Lemongrass sits in an odd spot in the wellness world: widely used, frequently praised, and only partly studied in humans. The table below grades the most common claims by how much real research backs them up, so you can tell the difference between what tradition says and what a clinical trial has actually shown.
| Claimed benefit | What the evidence says | Confidence level |
|---|---|---|
| Eases bloating, gas, and stomach cramps | Long traditional use; small human studies support a carminative (gas-relieving) effect | Moderate |
| Reduces inflammation through citral and antioxidants | Lab and animal studies show activity; human data limited | Low to moderate |
| Supports healthy cholesterol and blood pressure | Early human trials show promise; sample sizes small, durations short | Low (promising) |
| Promotes calm and better sleep | Mostly indirect; tied to ritual, warmth, and a caffeine-free profile | Low (anecdotal) |
Digestive relief: the oldest and best-supported use
The most consistent human evidence points to digestion. A cup after a heavy meal has been shown in small studies to reduce bloating and gas, which lines up with what Thai grandmothers have been saying for generations. If your stomach often feels tight after rich food, this is the benefit most likely to actually show up in your own experience.
Antioxidant and anti-inflammatory action
Lab work on citral and lemongrass extracts shows real free-radical-scavenging activity, and animal models suggest a genuine reduction in inflammatory markers. That research is real, but it lives mostly in test tubes and rodents, not in human tea drinkers. The cup you brew won’t deliver the concentrated doses used in those studies, so treat the anti-inflammatory effect as a gentle background contribution rather than a treatment.
Cholesterol, blood pressure, and sleep
A handful of small human trials show encouraging shifts in cholesterol and blood pressure readings, but the studies lasted only weeks and enrolled too few participants to settle the question. The calming effect that people report is more likely a mix of ritual, warmth, and the absence of caffeine than a direct sedative compound. For most people, the sleep benefit is real but indirect: a soothing routine that helps you wind down, rather than a knock-out botanical.
The same soothing compounds that ease sleep can amplify other medications, which is where the caution list comes in.
Side Effects, Drug Interactions, and Who Should Stay Cautious
Most adults tolerate lemongrass tea well at normal serving sizes, but “natural” doesn’t mean “free of risk.” Three things deserve a closer look before you build a daily habit: common reactions, drug interactions, and the health conditions that change the safety math.
Common reactions to watch for
Dizziness, dry mouth, increased urination, and mild stomach upset show up in some sensitive drinkers, especially at higher intakes. Allergic responses (skin rash, itching, or wheezing) are less common but possible, particularly if you’re already sensitive to other grasses. Start with one small cup and see how your body responds before you commit to a routine.
Drug and condition interactions at a glance
| Medication or condition | Potential concern |
|---|---|
| Blood pressure medications | Possible additive effect; risk of low blood pressure |
| Diabetes drugs | May lower blood sugar further; monitor for hypoglycemia |
| Diuretics (water pills) | Compounds the diuretic effect; dehydration risk |
| Iron supplements or iron-rich meals | Tannins in the tea can reduce iron absorption |
| Pregnancy and breastfeeding | Generally advised to limit or avoid |
| Kidney or liver conditions | Limited data on safety; use caution |
Talk with a qualified healthcare professional before adding the tea to your daily routine if you take prescription medication or live with a chronic condition, especially if you fall into one of the groups above. The table is a starting point for that conversation, not a substitute for it.
Who should limit or skip lemongrass tea
Pregnant and breastfeeding women are generally advised to keep intake low or avoid the tea altogether, since concentrated lemongrass essential oil has documented uterine-stimulating activity. People with kidney or liver disease, anyone scheduled for surgery within two weeks, and those on the medications listed above should also proceed carefully. The mild diuretic effect that makes the tea pleasant after dinner becomes a real problem if you’re already dehydrated or on a diuretic prescription.
Warning: Stop drinking the tea and contact a clinician if you develop a rash, persistent dizziness, heart palpitations, unusually low blood pressure readings, or stomach pain that doesn’t resolve within a few hours.
How to Brew Lemongrass Tea Three Ways: Fresh, Dried, and Bagged
The form you use changes both the flavor and the steeping math. Fresh stalks give the brightest, most aromatic cup. Dried leaves concentrate the citral and produce a deeper, almost honeyed brew. Bagged versions are the most convenient and the easiest to over- or under-brew if you treat them like black tea.
Fresh stalk method
- Prep the stalks: Rinse 2 to 3 fresh stalks, trim off the root end and any dry outer layers, then bruise each stalk with the back of a knife. Bruising cracks the fibers and releases the oils.
- Cut and measure: Slice into 1 to 2 inch pieces, aiming for about 1 tablespoon of chopped grass per 8 ounces of water.
- Steep: Add to 8 ounces of water just off the boil (around 200°F) and steep 7 to 10 minutes, covered, for a full-flavored cup.
- Strain and serve: Pour through a fine mesh strainer. The spent stalks can be re-steeped once for a noticeably lighter second cup.
Dried leaf method
Dried lemongrass is more concentrated by weight, so you need less. Use roughly 1 to 1.5 teaspoons of dried leaves per 8 ounces of water, and extend the steep to 8 to 12 minutes to extract enough citral. A longer steep can turn slightly bitter, so taste at 8 minutes first and adjust. Dried leaves store well and work particularly nicely in cold-brew preparations, where 6 to 8 hours in the fridge produces a smooth, mellow pitcher.
Bagged tea method
Most bagged lemongrass teas are blended with other herbs, so the flavor is usually milder than what you’ll get from fresh stalks. Use one bag per 8 ounces, water just off the boil, and steep 5 to 7 minutes. Going beyond 8 minutes often brings out a grassy bitterness that masks the citrus. If the cup tastes weak, the fix is almost always a longer steep or a second bag, not hotter water.
Once you’ve dialed in a cup you actually like, keeping the leaves fresh and the flavor consistent becomes the next small craft.
Flavor upgrades that actually work
- Fresh ginger: Adds warmth and pairs with lemongrass for digestion support.
- Raw honey: Sweetens and softens the citrus; wait until the tea cools below 140°F to keep the honey’s beneficial enzymes intact.
- Fresh mint: Brightens the cup and adds its own carminative effect.
- A squeeze of lime: Amplifies the lemon notes and balances the tea’s natural sweetness.
Storing, Reusing, and Pairing Lemongrass Tea with Other Herbal Brews
How you store the tea and what you blend it with can matter as much as how you brew it. The compounds that give lemongrass its character don’t hold up forever, so a little planning goes a long way.
Storage timelines for brewed and raw material
Brewed lemongrass tea keeps in a sealed container in the fridge for about 48 hours before the flavor flattens and the antioxidant content starts to drop. At room temperature, plan to drink it within 6 to 8 hours. Fresh stalks last 2 to 3 weeks wrapped loosely in plastic in the fridge, or up to 6 months chopped and frozen. Dried leaves stay aromatic for 6 to 12 months in an airtight container away from light and heat.
How lemongrass compares to other evening teas
| Tea | Caffeine | Best for | Flavor profile |
|---|---|---|---|
| Lemongrass | None | Digestion, evening wind-down | Bright citrus, light grassy body |
| Chamomile | None | Sleep, anxiety | Floral, apple-like, soft |
| Ginger | None | Nausea, cold comfort, digestion | Spicy, warm, peppery |
| Peppermint | None | Bloating, headaches, fresh breath | Cool, sharp, menthol-forward |
For pure sleep support, chamomile still has the strongest evidence. For nausea or post-meal heaviness, ginger tends to be more effective. For bloating and a refreshing finish, peppermint wins. Lemongrass sits in the middle: a versatile, easy-drinking base that holds its own and blends well with any of the other three.
Blending without diluting the benefits
When you combine herbs, keep lemongrass at about half the blend so its flavor and citral content don’t disappear. A 50/50 lemongrass-ginger mix works beautifully for digestion. A 60/40 lemongrass-chamomile blend softens the citrus for a sleepier cup. Avoid adding more than two other herbs at once, since each new ingredient changes both the flavor and the safety profile.
Herbal blending makes a nightly cup more interesting, but each new ingredient also expands the safety checklist you’ve just built.
Building a Safe Daily Routine Around Lemongrass Tea
The right amount depends on your body, your medications, and your reason for drinking it. A small, consistent habit tends to work better than occasional large servings, and tracking your own response is the only way to find your personal sweet spot.
Daily intake framework
For most healthy adults, one to three cups per day is a reasonable range, with each cup using the measurements in the recipe section above. Sensitive drinkers, pregnant or breastfeeding women, and anyone on the medications listed earlier should stay at the low end, often one cup or less. Going past three cups a day increases the odds of dizziness, frequent urination, and the iron-absorption issue without adding meaningful benefit.
Best times of day
- After dinner: The most useful slot for digestion; a cup 30 to 60 minutes after a heavy meal helps with bloating.
- Before bed: The caffeine-free profile makes it a natural wind-down drink, though if you find it makes you urinate at night, shift the cup earlier.
- Mid-afternoon: A gentle reset without the caffeine crash, useful if you usually reach for a third coffee.
Two-to-three-week self-tracking method
Start with one cup a day at the same time for a week, then add a second cup if you want more support. Keep a simple log of how you feel: digestion, sleep quality, energy, and any side effects. After two to three weeks, you’ll have a clear read on whether the tea is helping, doing nothing, or causing subtle issues. Adjust frequency or strength based on what you see, and back off if anything feels off.
Pre-flight checklist before you start
- Medication check: Confirm none of your prescriptions interact with lemongrass, especially blood pressure, diabetes, or diuretic drugs.
- Condition check: Pregnancy, breastfeeding, kidney, or liver issues call for a conversation with a clinician first.
- Iron intake check: If you take iron supplements or rely on iron-rich meals, separate them from your tea by at least two hours.
- Form choice: Pick the form (fresh, dried, bagged) that fits your routine so the habit actually sticks.
- Goal check: Match your reason for drinking (digestion, wind-down, variety) to the timing and strength that supports it.
Bottom Line
Digestive relief is the best-supported reason to sip it, antioxidant and anti-inflammatory effects are modest but real, and the early hints for cholesterol and blood pressure still need stronger trials to confirm. Treat it as a pleasant daily ritual rather than a treatment, watch the drug and condition interactions if they apply to you, and stay within one to three cups a day. Brewed correctly, it earns its spot in your evening routine by being simple, gentle, and genuinely good-tasting.
FAQ
What are the benefits of drinking lemongrass tea?
Bloating, gas, and stomach cramps respond most consistently, while a gentle antioxidant and anti-inflammatory effect comes from the compound citral released during steeping. Early research also points to possible support for healthy cholesterol and blood pressure, though that evidence is still limited. Most people value it as a calming, caffeine-free evening drink.
Are there any side effects of lemongrass tea?
Possible it side effects include dizziness, dry mouth, increased urination, and mild allergic reactions such as skin rash or wheezing. The tea can also lower blood sugar, lower blood pressure, and interfere with iron absorption, so anyone on related medications should use caution and check with a clinician.
How do you make lemongrass tea from scratch?
A reliable it recipe from fresh stalks calls for 2 to 3 bruised, chopped stalks per 8 ounces of water just off the boil, steeped covered for 7 to 10 minutes. For dried leaves, use 1 to 1.5 teaspoons per cup and steep 8 to 12 minutes. Bagged versions need 5 to 7 minutes and benefit from a second bag if the cup tastes weak.
How often can you drink lemongrass tea?
For most healthy adults, one to three cups per day is a reasonable ceiling. Pregnant or breastfeeding women, people on blood pressure, diabetes, or diuretic medications, and anyone with kidney or liver issues should stay at the lower end and consult a healthcare professional before making it a daily habit.
Is lemongrass tea safe during pregnancy?
Concentrated lemongrass essential oil has documented uterine-stimulating activity, which is why most clinicians recommend limiting or avoiding the tea while pregnant or breastfeeding. A small occasional cup is unlikely to cause harm, but routine daily intake should be discussed with an obstetrician or qualified clinician first.
Does lemongrass tea help with sleep and anxiety?
it may support better sleep and reduced anxiety mostly through indirect means: a caffeine-free profile, a calming evening ritual, and a gentle warming effect on the body. Direct sedative action is not well established in humans, so think of it as a useful part of a wind-down routine rather than a standalone sleep aid.
