Lemon balm (Melissa officinalis)

What is lemon balm?

Lemon balm, also known as Melissa officinalis, is a perennial herb that belongs to the mint family. It is native to the Mediterranean and Central Asia, and has been used for medicinal purposes for centuries. The leaves of the plant are used to make tea, tinctures, and extracts, and are also used in cooking and as a garnish.

How does it work?

The exact mechanisms by which lemon balm works for medicinal purposes are not fully understood, but it is believed to have a calming effect on the central nervous system, as well as antiviral and antibacterial properties. It may also have an effect on neurotransmitters in the brain, such as GABA, which helps to regulate anxiety and promote relaxation.

What are the active ingredients that are important for its medicinal properties?

The active ingredients in lemon balm that are important for its medicinal properties include eucalyptol, rosmarinic acid, and various flavonoids.

What forms does it come in?

Lemon balm is available in various forms, including tea, extract, tincture, capsule, and oil.

When was it first used for medicinal purposes?

Lemon balm has been used for medicinal purposes for thousands of years and was used in ancient Greece and Rome for its calming and digestive benefits.

What does Lemon balm (Melissa officinalis) help with?

Lemon balm is a lemon-scented herb in the mint family. It has been used around the Mediterranean for hundreds of years. People take it as a tea, a capsule, a tincture, or a cream for the skin.

The library grades the overall human evidence B. That means at least one good human trial backs some uses. Other uses rest only on lab work or on tradition, so each one below carries its own grade.

• Feeling anxious, wound up or stressed
  Good evidence — human trials on file; the library does not record their sizes or doses. In human studies, people taking lemon balm reported less everyday anxiety. They also reported less of the body tension that comes with stress. In lab studies, lemon balm raised GABA activity, a calming brain signal.
  Evidence grade B · Traditional tier T3
• Cold sores on the lip
  Good evidence — human trials of a cream put on the skin. In human trials, a cream made with lemon balm extract shortened cold sore healing time. Redness and swelling were lower too. Some people who used the cream often went longer between outbreaks.
  Evidence grade B · Traditional tier T3
• Nervous stomach, bloating, cramps and IBS symptoms
  Good evidence — clinical trials of combination herbal products that contained lemon balm. In clinical trials, mixed herbal products with lemon balm lowered belly pain, nausea and cramping. The trials covered indigestion and irritable bowel syndrome. Lemon balm alone was not tested, though lab work showed it relaxing gut muscle.
  Evidence grade B · Traditional tier T3
• Trouble falling asleep or staying asleep
  Early evidence — human studies, mostly of lemon balm combined with valerian root. In studies of lemon balm with valerian root, people fell asleep faster and stayed asleep longer. On its own, lemon balm was studied as a way to feel calmer at bedtime. That may matter most when a busy mind keeps you up.
  Evidence grade C · Traditional tier T3
• Hyperactivity and poor focus in children with ADHD
  Early evidence — several small trials in children, often using lemon balm with other calming herbs. Several small trials reported less hyperactivity, less acting on impulse, and better attention. The children took lemon balm, often blended with other calming herbs. Side effects in these trials were mild.
  Evidence grade C · Traditional tier T3
• Low mood, sadness or a short temper
  Early evidence — human studies with small, gentle results. In human studies, people reported less irritability and sadness while taking lemon balm. The shift was gentle, not dramatic. It showed up most when the mood dip tracked with stress or anxiety.
  Evidence grade C · Traditional tier T3
• Foggy thinking and slow recall
  Early evidence — short-term studies in healthy adults. In short-term studies, healthy adults felt calmer and scored better on memory speed and accuracy. The change was small. Think less mental noise and slightly sharper recall, not a big jump.
  Evidence grade C · Traditional tier T3
• Period cramps and PMS mood swings
  Early evidence — small human studies; sizes and doses are not recorded in the library. In human studies, women reported milder period cramping. Mood symptoms such as irritability and anxiety eased as well. Researchers tie this to the calming and anti-cramp effects seen in lab work.
  Evidence grade C · Traditional tier T3
• Mild symptoms of an overactive thyroid
  Long traditional use · not yet tested in trials — lab work on plant compounds plus tradition; no human trial on file. In lab studies, compounds from lemon balm blocked some signals that push the thyroid to work harder. No human trial on file has tested this. If you have a thyroid condition, talk with your doctor before you try it.
  Evidence grade insufficient · Traditional tier T3

What Lemon balm (Melissa officinalis) has not been shown to do

• It has not been shown to replace ADHD medicine or other standard care for children.
• It has not been shown to clear the herpes virus from the body; the cold sore trials tracked healing time, redness and swelling only.
• It has not been shown to give a large boost to memory or thinking; the gains in healthy adults were small.
• It has not been shown to help major depression; the mood studies on file looked at mild dips tied to stress.
• It has not been shown to act like a sleeping pill, and the studies on file did not report heavy sedation.

How to read this:

The grades rate the human evidence, not the strength of the herb. A means steady results across many human trials. B means at least one good human trial. C means small or early human studies. D means weak or mixed human results. Insufficient means no human study is on file. This page reports what studies found. It is not medical advice and not a promise of results. Talk with your own clinician first, above all if you take medicine, are pregnant, or are treating a child.

What can it help prevent?

• Anxiety
• Insomnia
• Indigestion
• Headaches
• Cold sores
• Herpes simplex virus
• Hyperthyroidism
• Depression
• Stress
• Cognitive decline

Which foods are rich in it?

Lemon balm can be found is salads, garnish, teas, syrups, and other food items.

What are possible side effects?

Lemon balm is generally considered safe for most adults when used in recommended doses. However, large doses may cause side effects such as drowsiness, dizziness, and upset stomach.

Possible side effects of taking lemon balm include dizziness, confusion, drowsinwss, upset stomach, and headache.

It may also interact with certain medications, such as sedatives and antidepressants, so it is important to consult with a healthcare provider before taking it.

What's the recommended daily dose?

The recommended daily dose of lemon balm is not well established, but doses of 300-600 mg have been used in clinical trials.

How many days does it take to work?

The amount of time it takes for lemon balm to work varies depending on the individual and the condition being treated, but some effects may be noticed within a few days.

What time of day is best to take it?

There is no consensus on the best time of day to take lemon balm, as this may vary depending on the individual and the condition being treated.

Is it best to take it with or without food?

Lemon balm can be taken with or without food, but it is recommended to take it with food if it causes gastrointestinal upset.

Condition: Insomnia

• Time it takes to work: approximately 4 to 8 weeks
• Dosage for 13-17yrs old: 100 mg to 200 mg daily
• Dosage for 18yrs old and up: 300 mg to 600 mg daily