Lemon Balm
Lemon balm has its roots in southern Europe and the Mediterranean region. People have been using this aromatic herb for thousands of years. It’s not just a modern-day favorite; ancient civilizations knew a thing or two about its benefits too!
In ancient Greece and Rome, healers used lemon balm to treat wounds and relieve tension. It was also a staple in medieval apothecaries, where it was cherished for its ability to uplift the spirits and ease anxiety. Monks in the Middle Ages even used it to flavor their special liquors.
Lemon balm’s reputation as a calming and healing herb has stood the test of time, making it a beloved herb across cultures and centuries.
What Does Lemon Balm Do?
Properties
Lemon balm is more than just a pretty plant with a nice smell. It has some powerful properties that make it a go-to herb for many people.
- Digestive Aid: Lemon balm has been traditionally used to ease digestive issues. It can help soothe indigestion, bloating, and discomfort, making it a popular choice for digestive teas.
- Calming Effects: Lemon balm is known for its calming effects. Many people use it to help reduce stress and anxiety, and it’s often found in teas and supplements designed to relax the mind and body.
- Antiviral and Antioxidant: Lemon balm isn’t just good for your nerves; it also helps your body fight off invaders. It contains antiviral properties that can help protect against viruses. Plus, it’s packed with antioxidants, which help fight free radicals in your body and keep you healthy.[1] [2] [7]
Chemical Components
The magic behind lemon balm’s benefits comes from its natural compounds. It contains rosmarinic acid, which has antioxidant and anti-inflammatory properties. Eugenol, another compound, provides pain-relieving benefits. Tannins contribute to its antiviral effects. Together, these components make lemon balm a powerful herbal ally.
What is Lemon Balm?
Lemon balm, scientifically known as Melissa officinalis, is a perennial herb that belongs to the mint family. If you’ve ever seen a patch of lemon balm, you might have noticed its bright green leaves and pleasant lemony scent. It’s a common sight in gardens and kitchens, thanks to its refreshing fragrance and versatility.
How Has Lemon Balm Been Used in Healthcare?
Lemon balm has been a part of traditional medicine for centuries. In Ayurvedic medicine, it’s used to balance the body and mind, while traditional Chinese medicine utilizes it to improve liver and digestive health. Healers throughout history have recognized its ability to calm the nerves and promote overall well-being.
Modern Applications
Lemon balm continues to play a significant role in healthcare today, with various studies supporting its benefits.
- Mental Health
If you’re struggling with anxiety or stress, lemon balm might be worth a try. Research has shown that it can help reduce anxiety levels and improve mood. It’s often used in aromatherapy and supplements to help people feel more relaxed and at ease.
- Cognitive Function
Lemon balm has been studied for its potential to boost memory and cognitive function. Some studies suggest it might help improve concentration and mental clarity, making it a favorite among students and professionals.
- Sleep Aid
Having trouble sleeping? Lemon balm is commonly used to improve sleep quality. Whether in tea form or as a supplement, it can help you relax and get a better night’s rest. It’s often combined with other calming herbs like chamomile for an even stronger effect.
- Cold Sores
Dealing with pesky cold sores? Lemon balm’s antiviral properties make it a popular choice for treating herpes simplex virus (HSV) infections. Applying lemon balm topically may help reduce the duration and severity of cold sores, giving you some much-needed relief.
How Lemon Balm Helps Patients
Incorportating lemon balm in your health regimen offers several benefits:
Calming Properties: Lemon balm is a powerful ally for those looking to improve their overall well-being. Its soothing properties make it an excellent choice for anyone dealing with stress or anxiety. Whether you’re looking to unwind after a long day or seeking a natural way to calm your mind, lemon balm offers a gentle, effective solution.
Better Sleep Quality: For those who struggle with sleep, lemon balm can be a game-changer. It’s often used to promote better sleep quality, helping you relax and drift off more easily. If you’ve been tossing and turning at night, a warm cup of lemon balm tea before bed might be just what you need.
Relieves Cold Sores: Lemon balm also has topical benefits. If you’re prone to cold sores, applying lemon balm cream can help soothe the irritation and speed up healing. Its antiviral properties make it a popular choice for managing these occasional outbreaks.
Incorporating lemon balm into your routine is easy, whether you prefer it as a tea, tincture, or supplement. It’s a versatile herb that can support your health in multiple ways, making it a valuable addition to your natural wellness toolkit.
Dosage and Administration
Lemon balm is versatile and easy to incorporate into your routine. You can enjoy it as a soothing tea, take it as a capsule, or use a tincture for a quick dose. For anxiety and sleep, a common recommendation is 300-600 mg of lemon balm extract daily. However, it’s always best to consult with a healthcare provider to determine the right dosage for your individual needs.
FAQs
Q: Is lemon balm safe for everyone?
A: Lemon balm is generally considered safe for most people, but it’s always a good idea to check with your healthcare provider before adding it to your routine, especially if you’re pregnant, nursing, or taking other medications. While side effects are rare, some people might experience mild symptoms like nausea or dizziness.
Q: Can I grow lemon balm at home?
A: Absolutely! Lemon balm is easy to grow at home, even if you’re new to gardening. It thrives in well-drained soil with plenty of sunlight. You can plant it in your garden or keep it in a pot on your windowsill. Just make sure to water it regularly, and you’ll have fresh lemon balm leaves ready to use in no time.
Q: How do I use lemon balm in cooking?
A: Lemon balm adds a delightful lemony flavor to dishes. You can chop fresh leaves and sprinkle them over salads, use them to flavor fish and poultry dishes, or even mix them into desserts for a refreshing twist. You can also steep the leaves in hot water for a soothing tea.
Q: What should I look for in lemon balm supplements?
A: When choosing lemon balm supplements, look for products that contain high-quality, organic ingredients. Check for third-party testing to ensure purity and potency. Avoid supplements with unnecessary fillers or additives. It’s always a good idea to read reviews and consult with a healthcare professional if you’re unsure which product is right for you.
Summary
Lemon balm (Melissa officinalis) is a versatile herb with a rich history and a wide range of benefits. Known for its calming effects, it has been used for centuries to relieve stress and anxiety. Modern research supports its use in improving mood, enhancing cognitive function, and aiding sleep.
With its antiviral and antioxidant properties, lemon balm also offers benefits for immune health and can be used topically to treat cold sores. Whether you’re sipping it as a tea or taking it as a supplement, lemon balm is a wonderful addition to any wellness routine. Just remember to consult with a healthcare provider to determine the best dosage and form for your needs.
Supporting Research
- Pourghanbari G, Nili H, Moattari A, Mohammadi A, Iraji A. Antiviral activity of the oseltamivir and Melissa officinalis L. essential oil against avian influenza A virus (H9N2). Virusdisease. 2016 Jun;27(2):170-8. doi: 10.1007/s13337-016-0321-0. Epub 2016 May 21. PMID: 27366768; PMCID: PMC4908999.
- Behzadi A, Imani S, Deravi N, Mohammad Taheri Z, Mohammadian F, Moraveji Z, Shavysi S, Mostafaloo M, Soleimani Hadidi F, Nanbakhsh S, Olangian-Tehrani S, Marabi MH, Behshood P, Poudineh M, Kheirandish A, Keylani K, Behfarnia P. Antiviral Potential of Melissa officinalis L.: A Literature Review. Nutr Metab Insights. 2023 Jan 12;16:11786388221146683. doi: 10.1177/11786388221146683. PMID: 36655201; PMCID: PMC9841880.
- Scholey, A.; Gibbs, A.; Neale, C.; Perry, N.; Ossoukhova, A.; Bilog, V.; Kras, M.; Scholz, C.; Sass, M.; Buchwald-Werner, S. Anti-Stress Effects of Lemon Balm-Containing Foods. Nutrients 2014, 6, 4805-4821. https://doi.org/10.3390/nu6114805
- 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. [Updated 2024 Feb 10]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK600583/
- Ghazizadeh J, Sadigh‐Eteghad S, Marx W, et al. The effects of lemon balm (melissa officinalis l.) on depression and anxiety in clinical trials: A systematic review and meta‐analysis. Phytother Res. 2021;35(12):6690-6705. doi:10.1002/ptr.7252
- CFR – Code of Federal Regulations Title 21. accessdata.fda.gov. (22 March, 2024.). https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=182.20
- Miraj S, Rafieian-Kopaei, Kiani S. Melissa officinalis L: A Review Study With an Antioxidant Prospective. Journal of Evidence-Based Complementary & Alternative Medicine. 2017;22(3):385-394. doi:10.1177/2156587216663433
- Watson, K., Hatcher, D., & Good, A. (2019). A randomised controlled trial of Lavender (Lavandula Angustifolia) and Lemon Balm (Melissa Officinalis) essential oils for the treatment of agitated behaviour in older people with and without dementia.. Complementary therapies in medicine, 42, 366-373 . https://doi.org/10.1016/j.ctim.2018.12.016.
- Gromball, J., Beschorner, F., Wantzen, C., Paulsen, U., & Burkart, M. (2014). Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks’ treatment with valerian root and lemon balm extracts in primary school children.. Phytomedicine : international journal of phytotherapy and phytopharmacology, 21 8-9, 1098-103 . https://doi.org/10.1016/j.phymed.2014.04.004.
