Get Your Personalized Supplement StackSupplement Stack Quiz

Lemon Verbena Leaf Extract

Also known as: Lemon Verbena, Verbena, Aloysia citriodora

Overview

Lemon verbena (*Aloysia citriodora*) is a perennial plant native to South America, known for its fragrant leaves often utilized in teas and herbal preparations. Its primary active components exhibit antioxidant and anti-inflammatory properties, making it a popular choice in herbal medicine. The extract is primarily used to mitigate muscle damage and enhance recovery following exercise, alongside potential benefits in oral health due to its antibacterial actions. Although research on lemon verbena is moderately developed, with several randomized controlled trials (RCTs) demonstrating its efficacy, there remains a need for more systematic reviews to strengthen the evidence base and clarify optimal usage guidelines.

Benefits

Lemon verbena extract has demonstrated several evidence-based benefits. The primary effect observed is a reduction in muscle damage and soreness following exercise, with studies showing significant improvements in recovery metrics compared to placebo. Athletes and individuals involved in intense physical activity have been noted to experience the greatest benefits. Secondary effects include antioxidant protection against oxidative stress and inflammation, which is supported by the presence of polyphenols in the extract. Studies report statistically significant decreases in muscle soreness post-exercise alongside improvements in muscle strength recovery. While these findings indicate promising effects, variability in effect sizes suggests further research is essential to refine understanding and applications.

How it works

The bioactive compounds in lemon verbena, particularly polyphenols, function primarily as antioxidants and anti-inflammatory agents. They enhance the activity of key antioxidant enzymes, such as glutathione peroxidase, which collectively help to mitigate oxidative stress markers linked to muscle damage. By reducing inflammation and promoting a balanced immune response, lemon verbena extract aids in muscle recovery and general wellness. The exact bioavailability of lemon verbena and its compounds has not been extensively researched, though the observed effects suggest sufficient absorption occurs following consumption.

Side effects

Lemon verbena is generally regarded as safe, with no major adverse effects reported in the available clinical trials. Common side effects are minimal, with rare instances of gastrointestinal upset noted but not consistently documented. Notably, there are no established contraindications or significant drug interactions associated with lemon verbena use. Special populations, including pregnant or breastfeeding women, should exercise caution and consult with healthcare professionals due to limited data regarding safety in these groups. Overall, the extract's safety profile appears robust, underscoring its potential as a functional dietary supplement.

Dosage

The minimum effective dose of lemon verbena extract is typically around 400 mg per day. While the optimal dosage can vary based on individual needs and specific conditions, doses may be adjusted upwards depending on the outcomes desired, though further research is needed to establish clear upper limits. Consistent daily intake is suggested for best results, especially when aiming to support muscle recovery before and after exercise sessions. Various forms such as capsules or concentrated extracts are common, and the effectiveness may be influenced by the method of extraction and formulation. Specific absorption rates have not been extensively studied, indicating a need for diligence in product selection.

FAQs

What are the practical uses of lemon verbena?

Lemon verbena is commonly used as a supplement to support muscle recovery and reduce soreness after exercise.

Is lemon verbena safe to use?

Generally safe for most individuals, but consulting a healthcare provider is advisable if there are concerns.

When should I take lemon verbena for the best results?

It's best taken consistently before and after exercise to enhance recovery.

What results can I expect from using lemon verbena?

Users often report reduced muscle soreness and improved recovery times.

Does lemon verbena cure muscle damage?

It aids in recovery but is not a cure-all solution; its benefits are supportive.

Research Sources

https://www.mdpi.com/2076-3921/11/11/2247 – This study examined the antioxidant effects of lemon verbena and its potential roles in muscle recovery, showcasing significant evidence of reduced muscle damage post-exercise.
https://pubmed.ncbi.nlm.nih.gov/29410606/ – The RCT demonstrated that lemon verbena extract (Recoverben®) markedly improved muscle recovery indicators, providing a controlled comparison against placebo.
https://www.medsci.org/v18p2641.htm – This research highlighted the powerful antioxidant properties of lemon verbena, reinforcing its therapeutic potential in wellness applications.
https://pubmed.ncbi.nlm.nih.gov/20967458/ – The study focused on the efficacy of different extracts of lemon verbena, confirming its ability to alleviate muscle pain and contribute positively to recovery.
https://www.dovepress.com/effectiveness-of-lemon-verbena-cymbopogon-citratus-in-oral-candidiasis-peer-reviewed-fulltext-article-CCIDE – This piece reviews the broader health impacts of lemon verbena, particularly its antibacterial benefits, although contextual to oral health beyond just muscle recovery.