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Lemon balm (Melissa officinalis) is a perennial herbaceous plant that belongs to the mint family (Lamiaceae). Known for its distinct lemony scent and flavor, lemon balm has been cherished for centuries for its therapeutic properties, particularly for relaxation and stress relief.
While our Sleepy Time Tea features lemon balm as a key ingredient, it pairs beautifully with kava for an even deeper sense of calm and relaxation. Many find that combining these two herbs offers a soothing, restful experience.
Historical Significance
Lemon balm was frequently found in medieval European herb gardens, and it played a significant role in monastic medicine. It was believed that it could uplift the spirit and treat melancholy and anxiety. The famous Persian physician Avicenna advocated for lemon balm as a potent remedy for heart palpitations.
This aromatic herb is native to southern Europe and the Mediterranean region. It has gained global popularity for its medicinal and culinary benefits.
Lemon Balm Modern Uses
Today, lemon balm is brewed in teas and incorporated into essential oils. Some use it in tinctures or topical creams.
The popularity of lemon balm in modern herbal medicine underscores its enduring legacy as a natural healer.
Nutritional Profile and Active Compounds
Lemon balm is renowned for its pleasant aroma and flavor. It also boasts a rich nutritional profile. It contains active compounds that contribute to its benefits. These include a variety of bioactive substances such as flavonoids, terpenes, and phenolic acids.
Flavonoids: Flavonoids are polyphenolic compounds known for their antioxidant properties. Flavonoids in lemon balm such as luteolin, quercetin, and apigenin play a crucial role to help neutralize free radicals.
Additionally, these antioxidants protect the body from oxidative stress. They also help reduce inflammation and support overall health.
Terpenes: Terpenes are aromatic compounds that contribute to the plant's distinctive scent. In lemon balm, terpenes such as citronellal, geranial, and neral are prevalent. These compounds demonstrate various health benefits, including antimicrobial and anti-inflammatory properties.
Citronellal, in particular, is known for its calming and sedative effects. This makes lemon balm useful for reducing anxiety and promoting relaxation.
Phenolic Acids: Phenolic acids, such as rosmarinic acid, are abundant in lemon balm. Rosmarinic acid is a potent antioxidant with anti-inflammatory and antiviral properties. Research has shown that lemon balm inhibits the growth of certain viruses and bacteria.
This makes it valuable for boosting immune function. Additionally, it helps combat infections effectively. Rosmarinic acid may help alleviate symptoms of allergic reactions and improve cognitive function(4).
Health Benefits of Lemon Balm Tea
Anxiety and Stress Relief: Lemon balm has been extensively studied for its calming effects. This makes it a popular remedy for reducing anxiety and stress. Research indicates that the herb enhances mood and cognitive function.
This is likely because of its interaction with GABA (gamma-aminobutyric acid) receptors in the brain. As mentioned above, its calming effect comes from terpenes, especially citronellal and geranial, which possess sedative properties(1).
Sleep Improvement:
Lemon balm Tea is noted for its potential to improve sleep quality, especially in individuals suffering from insomnia. Several studies have shown that lemon balm can help reduce sleep disturbances. For an enhanced calming effect, you might consider adding kava to your evening routine. Sipping it with kava can further promote relaxation and support a deeper, more restful sleep.
Participants who consumed a combination of lemon balm and valerian root experienced better sleep quality and reduced symptoms of insomnia. These effects are primarily because of the herb’s ability to reduce stress and anxiety, promoting more restful sleep(1).
Digestive Health: Lemon balm has been traditionally used to alleviate various digestive issues such as bloating, gas, and indigestion. Its carminative properties help soothe the digestive tract and reduce spasms. Research suggests that the herb's antispasmodic effects can be beneficial in treating conditions like irritable bowel syndrome (IBS). Its antioxidant properties help protect the digestive system from oxidative stress(2).
Antiviral Properties: Lemon balm has demonstrated effectiveness against viruses such as the herpes simplex virus and influenza. Its high content of rosmarinic acid and other phenolic compounds helps strengthen the immune response. These compounds also prevent viral infections(2).
Antioxidant and Anti-inflammatory Effects: Lemon balm's antioxidant properties help fight free radicals and reduce inflammation. Flavonoids and phenolic acids like rosmarinic acid in lemon balm help protect cells from damage caused by oxidation. These compounds reduce the risk of chronic diseases associated with inflammation, such as heart disease and cancer. They also promote overall health(2).
Cognitive Function: Lemon balm has potential benefits for improving memory and cognitive function. Its interaction with neurotransmitters in the brain may help improve cognitive performance and reduce symptoms of cognitive decline.
PMS Relief: Lemon balm may offer benefits for people experiencing premenstrual syndrome (PMS). Its calming and antispasmodic effects help alleviate symptoms of PMS, improving the overall quality of life for those affected.
Cardiovascular Health: Lemon balm has potential benefits for cardiovascular health, particularly in reducing blood pressure and improving overall heart health. Its antioxidant and anti-inflammatory properties also contribute to the protection of the cardiovascular system from oxidative stress and inflammation(1).
How to Use Lemon Balm
Teas: Teas: Lemon balm tea is one of the most popular ways to consume the herb. Brew fresh or dried lemon balm leaves in boiling water for 5-10 minutes to enjoy its soothing effects for relaxation, stress relief, and digestive comfort. If you want to make your own blend, lemon balm pairs beautifully with calming herbs like chamomile or peppermint.
For an even greater calming effect, you can combine it with kava. Alternatively, you can skip the blending and enjoy our Sleepy Time Tea, which already features lemon balm for relaxation. Pair it with kava for the ultimate wind-down experience in the evening.
Tinctures: Tinctures are concentrated liquid extracts made by soaking lemon balm leaves in alcohol or glycerin. Tinctures are especially useful for quick relief from anxiety, stress, or digestive issues.
They can be taken directly or diluted in water or juice. A common dosage is 1-2 dropperfuls (about 30-60 drops) taken up to three times a day. However, it's best to follow the manufacturer's recommendations. Alternatively, consult with a healthcare provider.
Capsules: Lemon balm capsules offer a convenient way of taking the herb, especially for those who may not enjoy the taste of the tea. Typically the capsules are used to address anxiety, sleep disturbances, and cognitive support.
Essential Oils: Use lemon balm essential oil in aromatherapy to promote relaxation and reduce stress. Add a few drops of the oil to a diffuser or a warm bath. Dilute lemon balm essential oil with a carrier oil like coconut or jojoba oil.
Use this mixture for topical applications, such as treating cold sores or insect bites. The diluted oil can be applied directly to the skin.
Topical Applications: Lemon balm is commonly found in creams, balms, and salves. These topical preparations are often used for their antiviral properties. They effectively treat cold sores and other skin conditions. Apply a topical lemon balm treatment to the affected area several times a day until symptoms improve(3).
General Dosage Guidelines
Tea: You can enjoy the convenience of our Sleepy Time Tea, which is perfectly pre-blended for relaxation. Simply steep one tea bag in hot water for 5-10 minutes for a soothing, ready-made option.
Tincture: 30-60 drops (1-2 dropperfuls) up to three times daily.
Capsules: 300-600 mg taken one to three times daily.
Essential Oil: A few drops in a diffuser or diluted in a carrier oil for topical use.
Topical Cream: Apply to the affected area 3-4 times a day.
Safety and Side Effects
General Safety: Lemon balm is generally considered safe for most people when used in moderate amounts. The U.S. Food and Drug Administration (FDA) has granted lemon balm "Generally Recognized As Safe" (GRAS) status. This indicates that it is safe for consumption in the amounts typically found in foods. However, it is important to use lemon balm responsibly and to be aware of potential interactions and side effects.
Potential Side Effects: While most people tolerate lemon balm well, some may experience side effects. These side effects are more likely if taken in high doses. Extended periods of use can also increase the likelihood of side effects. Potential side effects include:
Drowsiness: Lemon balm can induce sleepiness because of its soothing properties. It is advisable to avoid operating heavy machinery or driving after taking lemon balm, especially in higher doses.
Headache: Some people may experience headaches as a side effect.
Nausea and Vomiting: High doses of lemon balm might lead to gastrointestinal discomfort, including nausea and vomiting.
Allergic Reactions: Although rare, some people may experience allergic reactions such as skin rashes or breathing difficulties.
Lemon balm may affect the efficacy of certain medications. These interactions can potentially alter the effectiveness of the medications and increase the risk of adverse effects. Notable interactions include:
Sedatives: Since lemon balm has sedative properties, it may enhance the effects of sedative medications. This can lead to excessive drowsiness or sedation.
Thyroid Medications: Lemon balm can interfere with thyroid function and may reduce the effectiveness of thyroid medications. This is particularly concerning for people with hypothyroidism or other thyroid disorders.
Antiretrovirals: Some studies suggest that lemon balm might interact with antiretroviral medications used to treat human immunodeficiency virus (HIV), although the evidence is not conclusive.
Precautions for Specific Groups
Pregnant and Breastfeeding Women: There is limited research on the safety of lemon balm during pregnancy and breastfeeding. It is advised that women in these categories avoid using lemon balm unless directed otherwise.
Individuals with Thyroid Conditions:
Due to its potential interaction with thyroid function, people with thyroid disorders should seek medical supervision before implementing lemon balm.
Children: Lemon balm can be used to treat colic and other minor ailments in children. Administer under the guidance of a healthcare provider.
Conclusion
Lemon balm is a safe and beneficial herb when used appropriately. Lemon balm tea offers a range of health benefits like anxiety reduction and improved sleep. It also boosts digestive health and provides antiviral protection.
When using lemon balm, it is important to be mindful of potential side effects and interactions. Consult a healthcare provider before beginning any new supplements. This is especially important for individuals with specific health conditions or those taking additional medications.
Sources:
1. Ghazizadeh J, Sadigh-Eteghad S, Marx W, Fakhari A, Hamedeyazdan S, Torbati M, Taheri-Tarighi S, Araj-Khodaei M, Mirghafourvand M. The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytother Res. 2021 Dec;35(12):6690-6705. doi: 10.1002/ptr.7252. Epub 2021 Aug 27. PMID: 34449930.https://pubmed.ncbi.nlm.nih.gov/34449930/
2. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012–. Lemon Balm. 2024 Feb 10. PMID: 38381912.
https://pubmed.ncbi.nlm.nih.gov/38381912/
3. Hoffmann J, Gendrisch F, Schempp CM, Wölfle U. New Herbal Biomedicines for the Topical Treatment of Dermatological Disorders. Biomedicines. 2020 Feb 8;8(2):27. doi: 10.3390/biomedicines8020027. PMID: 32046246; PMCID: PMC7168306.
https://pubmed.ncbi.nlm.nih.gov/32046246/
4. Petrisor G, Motelica L, Craciun LN, Oprea OC, Ficai D, Ficai A. Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems-A Review. Int J Mol Sci. 2022 Mar 25;23(7):3591. doi: 10.3390/ijms23073591. PMID: 35408950; PMCID: PMC8998931.
https://pubmed.ncbi.nlm.nih.gov/35408950/