Lemon Balm
Snapshot
Lemon Balm (Melissa officinalis) is a calming herb traditionally used to reduce stress, improve mood, and promote restful sleep.
What is Lemon Balm?
Lemon Balm is a perennial herb in the mint family, characterized by lemon-scented leaves rich in polyphenols and essential oils with neuroactive properties.
Where It Comes From
Native to the Mediterranean region, Lemon Balm is cultivated worldwide and commonly consumed as tea, tincture, capsules, or incorporated into topical preparations.
Key Nutrients & Compounds
Active constituents include rosmarinic acid, flavonoids (e.g., luteolin), and volatile oils (citral, geraniol), which contribute to its anxiolytic and antioxidant effects.
Health Benefits
Lemon Balm supports relaxation and stress relief; may enhance cognitive function and memory; promotes sleep quality; and alleviates mild digestive discomfort.
Recommended Dosage
Typical doses range from 300–600 mg of standardized extract (containing 0.5–1% rosmarinic acid) up to three times daily, or 1–2 g dried leaf as tea before bedtime.
How to Use It
Use Lemon Balm as an infusion (5 g dried herb per cup of hot water), tincture (1–2 mL), capsule, or apply topically as a soothing extract.
Who Should Use It?
Suitable for individuals experiencing mild anxiety, sleep disturbances, or digestive tension; not recommended during pregnancy without medical advice.
Possible Interactions or Cautions
May potentiate sedatives and thyroid medications; excessive use can cause nausea; caution in hypothyroid patients due to goitrogenic effects.
Final Thoughts
Lemon Balm offers a gentle, multifaceted approach to stress relief, cognitive support, and sleep enhancement, grounded in traditional use and modern research.
Scientific Studies
Cases J, et al. A randomized, double-blind trial of two standardized extracts of Melissa officinalis for the treatment of mild-to-moderate dementia. Phytother Res. 2003;17(7):579–581. https://doi.org/10.1002/ptr.1206
Kennedy DO, Little W, Haskell CF. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosom Med. 2004;66(4):607–613. https://doi.org/10.1097/01.PSY.0000126204.78501.F0
Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot study on the effects of Melissa officinalis on anxiety and cognitive performance in laboratory settings. J Pharm Pharmacol. 2011;63(10):1467–1473. https://doi.org/10.1111/j.2042-7158.2011.01316.x