Lemon Balm for Health
Health Benefits of Lemon Balm
After a long, stressful day, we want something to lift our mood back up again. Perhaps your day at work was too intense, you’ve dealt with friendship drama, or the movie you watched was too sad. In any case, it’s time to reach for a herbal tea that picks you up from the moment you smell its aroma.
Let’s look at lemon balm (Melissa officinalis), a plant native to Southern Europe, but found as far north as England. Both humans and bees love lemon balm thanks to its wonderful citrus scent and tiny, nectar-rich flowers, respectively.
Traditional Uses Of Lemon Balm
From at least the 17th century, lemon balm has been a popular natural remedy for nervous system dysregulation. A dispensary book published in 1696 described it as able to “renew youth, strengthen the brain, relieve languishing nature and prevent baldness”. Considering what we now know about the role of stress in aging and hair loss, we understand that this means lemon balm may help relieve depressive moods, stress, anxiety, and the resulting lack of energy. Additionally, a traditional herbal beverage called Carmelite Water, which contains lemon balm, lemon peel, nutmeg, and angelica root, was popular for neuralgia and nervous headache during this time period.
Modern Evidence For Lemon Balm
Modern scientific research shows that lemon balm has a number of health benefits. These include antioxidant, anti-inflammatory, antiviral, and cognition-boosting properties.
Antidepressant Effects of Lemon Balm
The 17th century apothecaries were not making it up when it came to lemon balm relieving “languishing nature”. When a review of 10 studies, with a total of 632 people, analysed its benefits in depression and anxiety, the study authors found a significant benefit. Overall depression and anxiety scores fell, including those for sleep and cognition. One trial where the exact results were described found a 49% drop in anxiety symptom scores, and a 54% improvement in sleep. Another successfully tested lemon balm as prevention for postpartum depression.
Even better, lemon balm didn’t cause any significant side effects, whether it was given as a liquid extract or powder. Some medications for anxiety and depression have side effects such as sedation and cognitive dysfunction, which may be worse than the original problem.
Cognition-Boosting Benefits of Lemon Balm
Whether you’re worried about the onset of “senior moments” or just want to improve your grades at school, many of us could use a brain-boosting herbal remedy. So why not try lemon balm?
Research shows that taking lemon balm can give you a short-term boost in cognitive function, including working memory, tracking, and mathematical processing.
These benefits of lemon balm may be linked to its anti-anxiety effects. Through increasing GABA, a calming brain chemical, and reducing the stress hormone cortisol, you may have a more relaxed yet alert state of mind. Cortisol is also bad news for the slow, yet natural rate of brain cell regeneration that we need for memory and learning, so regulating its levels is important.
The Antioxidant Power of Lemon Balm
Lemon balm contains multitudes of powerful plant antioxidants, which fight back against oxidative stress. Oxidative stress is a major contributor to aging by damaging our DNA and other cellular components. This eventually overwhelms their self-repair capabilities, including the production of their own antioxidants. In fact, one reason why smokers have a shorter life expectancy and earlier onset of age-related disease is their dramatically increased amount of oxidative stress.
A clinical study on lemon balm tea tested its benefits in smokers, to see if it could offset the increased oxidative stress. After only two weeks, their antioxidant capacity increased by 40%. This can indicate how well their bodies are able to quench oxidative stress before antioxidant supplies are burnt out.
The Heart-Rhythm Regulating Properties of Lemon Balm
Another benefit of lemon balm is that it may improve heart rhythm regulation, which in turn could help to prevent cardiovascular disease in the long-term. Cardiovascular disease is one of the largest causes of illness and mortality in the world, so it’s essential to start protecting our health early in life.
In a 2021 trial, 60 people with premature ventricular contraction (PVC, a relatively common type of arrhythmia) drank two cups of lemon balm tea each day, as 2 grams mixed into 250mL of water. Lemon balm tea reduced their abnormal heart beats by one-third, without slowing their overall heart rate. This ability may be partly why lemon balm is a popular choice for anxiety. The early heartbeat seen in PVC can lead to lightheadedness and a feeling that your chest is fluttering.
Lemon Balm for Relief of PMS
In recent years, there has been an attempt to remove the stigma surrounding the menstrual cycle. However, we don’t need to feel that symptoms of PMS (or period pain) are inevitable.
There are thankfully many natural remedies that can relieve or even eliminate PMS, including lemon balm. A trial involving high school girls found that the average PMS scores fell from 42.56 to 13.90 after three months of treatment, a drop by almost two-thirds! These effects may be thanks to the ability of lemon to raise GABA, and possibly serotonin, too.
Lemon Balm for Improved Digestion
Indigestion is a common complaint among middle-aged and older adults. Also known as functional dyspepsia, it features pain and discomfort after eating. A clinical study on 30 people with functional dyspepsia found that mixing lemon balm and globe artichoke into sorbet, and eating it as a dessert, significantly reduced their severity and number of indigestion episodes.
Antiviral Properties of Lemon Balm
One popular modern use for lemon balm is as a cold sore remedy, thanks to its ability to fight certain types of viruses. A study involving people with cold sores found that an herbal balm (a lemon balm balm) started to reduce symptom severity by day two. On average, the treated group’s scores were 4.03 on the second day, compared to 4.94.
Lemon Balm Can Improve Health
Overall, lemon balm is an amazing, versatile herbal remedy that you can take as a tea or add to your next herbal formulation. If you’re interested in learning more in depth about lemon balm, or understanding it from a TCM (Traditional Chinese Medicine) perspective, click here to read our article: A TCM Perspective on Lemon Balm.
FAQ on Health Benefits of Lemon Balm Tea
Q: What is lemon balm?
A: Lemon balm (Melissa officinalis) is a perennial herb from the mint family with a sweet, lemony aroma. It is widely used for its medicinal properties. Lemon balm is native to south-central Europe, the Mediterranean, Iran, and Central Asia.
Q: How can lemon balm tea help reduce stress and anxiety?
A: Lemon balm has antidepressant effects that can help reduce symptoms of anxiety and stress without causing significant side effects. It affects levels of GABA, a neurotransmitter best known for producing feelings of calmness.
Q: What are the cognition-boosting benefits of lemon balm?
A: Lemon balm can improve cognitive function, including working memory, attention, and mathematical processing.
Q: Can drinking lemon balm tea have antioxidant benefits?
A: Yes, it is rich in powerful plant antioxidants that combat oxidative stress, a contributor to aging. This stress damages DNA and cellular components, but antioxidants in lemon balm can help prevent and repair such damage.
Q: Does lemon balm tea aid in digestion?
A: Lemon balm, when mixed with other herbs like fennel, can help to reduce the severity of indigestion when it occurs.
Q: What are the antiviral properties of lemon balm?
A: Lemon balm is often used as a remedy for cold sores and other viral infections, due to its pleasant taste and powerful antiviral capabilities.
Q: How do you make lemon balm tea?
A: To make lemon balm tea, steep 1 teaspoon of dried lemon balm leaves in 250mL of hot water for 10-15 minutes. You can adjust the strength to your preference by altering the amount of lemon balm or steeping time.
Q: Lemon balm vs. lemon verbena? What is the difference between lemon balm and lemon verbena?
Lemon balm (Melissa officinalis) and lemon verbena (Aloysia citrodora) are two different herbs known for their lemon-scented foliage. They belong to distinct plant families and have different characteristics.
Family: Lemon balm is a member of the mint family (Lamiaceae), while lemon verbena belongs to the verbena family (Verbenaceae).
Appearance: Lemon balm has a bushy growth with heart-shaped, slightly wrinkly leaves, closely resembling other members of the mint family. Lemon verbena has long, slender leaves that are smooth and glossy.
Fragrance: Both plants emit a lemony scent, but lemon verbena tends to have a stronger, more pure lemon-like aroma compared to the milder, sweet-earthiness underlying the lemon fragrance of lemon balm.
Flavor: Lemon balm has a gentle lemon flavor with a hint of mint, making it less intense compared to lemon verbena, which has a robust lemon taste and is often favored for its potent flavor in culinary uses.
Q: Are there any side effects of drinking lemon balm tea?
A: Lemon balm tea is generally considered safe with no significant side effects reported. However, it's always recommended to consult with a healthcare provider, especially if you have pre-existing health conditions or are taking medications.
Related Articles
A Traditional Chinese Medicine (TCM) Perspective on Lemon Balm
Best Herbs for Seasonal Allergies
References
1. Grieve, M. (1931). A Modern Herbal, http://www.botanical.com/botanical/mgmh/b/balm--02.html
2. Ghazizadeh, J., Sadigh-Eteghad, S., Marx, W., Fakhari, A., Hamedeyazdan, S., Torbati, M., Taheri-Tarighi, S., Araj-Khodaei, M., & Mirghafourvand, M. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytotherapy research : PTR, 35(12), 6690–6705. https://doi.org/10.1002/ptr.7252
3. Scholey, A., Gibbs, A., Neale, C., Perry, N., Ossoukhova, A., Bilog, V., Kras, M., Scholz, C., Sass, M., & Buchwald-Werner, S. (2014). Anti-stress effects of lemon balm-containing foods. Nutrients, 6(11), 4805–4821. https://doi.org/10.3390/nu6114805
4. Bakhtiari, S., Yadegari, Z., Ehyaei, P., & Gholizadeh, N. (2020). Does Melissa officinalis consumption improve the salivary antioxidant status of smokers?. Caspian journal of internal medicine, 11(4), 437–440. https://doi.org/10.22088/cjim.11.4.437
5. Kheirkhah, J., Ghorbani, Z., Salari, A., Mahdavi-Roshan, M., Gholipour, M., Vakilpour, A., & Parvinroo, S. (2021). Melissa officinalis tea favourably affects the frequency of premature ventricular beats and cardiometabolic profile among patients with premature ventricular contraction: A randomised open-label controlled trial. International journal of clinical practice, 75(10), e14644. https://doi.org/10.1111/ijcp.14644
6. Akbarzadeh, M., Dehghani, M., Moshfeghy, Z., Emamghoreishi, M., Tavakoli, P., & Zare, N. (2015). Effect of Melissa officinalis Capsule on the Intensity of Premenstrual Syndrome Symptoms in High School Girl Students. Nursing and midwifery studies, 4(2), e27001. https://doi.org/10.17795/nmsjournal27001
7. Gasbarrini, G., Zaccone, V., Covino, M., & Gallo, A. (2010). Effectiveness of a "cold dessert", with or without the addition of a mixture of digestive herbs, in subjects with "functional dyspepsia". Journal of biological regulators and homeostatic agents, 24(1), 93–98.
8. Koytchev, R., Alken, R. G., & Dundarov, S. (1999). Balm mint extract (Lo-701) for topical treatment of recurring herpes labialis. Phytomedicine : international journal of phytotherapy and phytopharmacology, 6(4), 225–230. https://doi.org/10.1016/S0944-7113(99)80013-0
9. Ghazizadeh, J., Sadigh‐Eteghad, S., Marx, W., Fakhari, A., Hamedeyazdan, S., Torbati, M., & Mirghafourvand, M. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta‐analysis. Phytotherapy Research, 35(12), 6690-6705.
10. Kennedy, D. O., Scholey, A. B., Tildesley, N. T., Perry, E. K., & Wesnes, K. A. (2002). Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacology Biochemistry and Behavior, 72(4), 953-964.