Lemon Balm
Important Disclaimer
This is not medical advice. Consult a qualified healthcare provider before using any remedy, especially if pregnant, breastfeeding, on medication, or managing a health condition.
Overview
Lemon balm is a fragrant perennial herb in the mint family, native to southern Europe and the Mediterranean. Its lemon-scented leaves have been used medicinally for over 2,000 years for their calming, antiviral, and digestive properties. Lemon balm is particularly valued for its gentle yet effective action on anxiety, insomnia, and cognitive function. It is one of the safest herbal medicines available, suitable for children and the elderly, and has a pleasant lemony flavor that makes it one of the most enjoyable medicinal teas.
Traditional Use
Lemon balm has been used medicinally since ancient Greece, where it was dedicated to the goddess Diana. Dioscorides and Pliny recommended it for anxiety, insomnia, and digestive complaints. In medieval Europe, lemon balm was one of the most important medicinal herbs — Paracelsus called it the "elixir of life." Carmelite nuns made "Carmelite Water" from lemon balm as a remedy for nervous headaches and neuralgia. Traditional herbalists prescribed lemon balm for melancholy, anxiety, palpitations, and digestive complaints.
Key Active Compounds
Rosmarinic Acid
The primary polyphenol with potent antioxidant, anti-inflammatory, and antiviral properties. Inhibits GABA transaminase (increasing GABA levels) and has demonstrated antiviral activity against herpes simplex virus.
Volatile Oils (Citral, Citronellal, Linalool)
Responsible for lemon balm's characteristic lemon scent and contribute to its calming, antispasmodic, and antiviral properties.
Flavonoids (Luteolin, Apigenin)
Anti-inflammatory and anxiolytic compounds that bind to GABA receptors and reduce anxiety.
Triterpenes (Ursolic Acid, Oleanolic Acid)
Anti-inflammatory and antiviral compounds that contribute to lemon balm's therapeutic effects.
Evidence-Based Benefits
Anxiety and stress relief
Moderate evidenceMultiple clinical trials show lemon balm significantly reduces anxiety, stress, and mood disturbances. A 2004 study showed 600mg lemon balm extract reduced anxiety by 18% and improved mood and calmness.
Sleep improvement
Moderate evidenceClinical studies show lemon balm, especially in combination with valerian, significantly improves sleep quality and reduces insomnia. Particularly effective for stress-related sleep disturbances.
Cognitive function
Moderate evidenceClinical trials show lemon balm improves memory, attention, and processing speed. A 2003 study showed significant improvements in memory and calmness in healthy volunteers.
Antiviral activity (Cold Sores)
Moderate evidenceTopical lemon balm cream has been shown in clinical trials to significantly reduce healing time of cold sores (herpes labialis), reduce recurrence frequency, and relieve symptoms.
Common Preparation Methods
Lemon Balm Tea
Steep 1–2 tablespoons of fresh lemon balm leaves (or 1–2 teaspoons dried) in 8 oz of hot water for 5–10 minutes. Cover while steeping. Strain and drink.
Dosage: 2–3 cups daily; 1 cup before bed for sleepFresh leaves produce a more pleasant, lemony flavor. Combine with chamomile or valerian for enhanced sleep support.
Standardized Extract Capsules
Take standardized lemon balm extract capsules (standardized to 5% rosmarinic acid) with water.
Dosage: 300–600mg, 2–3 times dailyMost effective for anxiety and cognitive function. Allow 2–4 weeks for full effects.
Topical Cream (Cold Sores)
Apply lemon balm cream (1% standardized extract) to cold sore area 2–4 times daily at the first sign of outbreak.
Dosage: Apply 2–4 times daily for 5–10 daysMost effective when applied at the first tingling sensation. Reduces healing time and recurrence.
Tincture
Use a 1:5 tincture in 45% alcohol. Take 2–4 ml three times daily in water.
Dosage: 2–4 ml, 3 times dailyEffective for anxiety and digestive complaints.
Safety & Cautions
Please read carefully before use
Contraindications
- Thyroid disorders: may inhibit TSH and thyroid hormone activity
- Pregnancy: avoid large medicinal doses
- Glaucoma: may increase intraocular pressure
Drug Interactions
- Sedative medications: additive sedative effects
- Thyroid medications: may interfere with thyroid function
- HIV medications: may interact
Possible Side Effects
- Drowsiness at high doses
- Rare: nausea, abdominal pain
- Paradoxical anxiety in some individuals at high doses
- Rare allergic reactions
Special Populations
- Pregnancy: safe as tea in moderate amounts; avoid high-dose supplements
- Children: one of the safest herbs for children; widely used for anxiety and sleep
- Thyroid disease: consult healthcare provider
- Elderly: generally safe; use lower doses
Sources & References
Phytomedicine
Mediterranean Journal of Nutrition and Metabolism
Quick Reference
Lamiaceae
Leaves, Aerial parts, Essential oil
Lemony, mildly sweet, slightly minty, refreshing
Safety First
Always consult with a qualified healthcare provider before starting any new remedy, especially if you have existing health conditions or take medications.