Lemon balm, also known as Balm, Melissa, Sweet balm, or its botanical name Melissa officinalis, is a member of the Lamiaceae or Labiatae (mint) family. This beautiful, bushy, herbaceous perennial is lemon-scented and has wrinkled, oval-shaped, medium-green leaves. The leaves are 3 inches long, and the stems are approximately 2 inches long. It is native to southern Europe (1).

Research-Backed Health Benefits of Lemon Balm

Lemon balm has been used for its many medicinal purposes as a supplement or an herb alone; some people even cook with it or toss dried leaves in their salad for benefits like:

Antioxidant Properties

Antioxidants can help fight damage from harmful free radicals. The buildup of free radicals has been linked to chronic diseases, such as cancer and heart disease (). Thankfully, lemon balm is high in flavonoids and phytochemicals like phenolic, terpenes, rosmarinic, and caffeic acids, which can have an antioxidant effect (3). In studies, lemon balm’s antioxidant activity reduced DPPH (2,2-diphenyl-1-picrylhydrazyl), a free radical (4).

Antimicrobial Properties

An antimicrobial property occurs when a substance, or in this case, an herb, can kill or suppress the spread of microorganisms such as bacteria, viruses, protozoans, and fungi (5). An article found that lemon balm essential oil inhibited the growth of P. aeruginosa, E. coli, S. aureus, and A. baumannii bacteria when used in 4 mg/ml doses (6). One study found lemon balm oil exhibited higher antibacterial activity against Gram-positive strains than lavender oil, another great antimicrobial (7). Another study looked at the potential use of lemon balm in food preservation and concluded:

“Numerous studies have demonstrated Melissa officinalis extracts and essential oil’s antimicrobial activity on a wide range of microorganisms, including bacteria, fungi and viruses. As for other plants, the activity has shown to be influenced by several factors, namely the type of extraction used. Although M. officinalis also exhibited some potential to inhibit virulence traits, like bacterial quorum sensing and biofilm formation, there are still a few studies centred on these properties (8).”

May Reduce Stress & Anxiety

Evidence suggests that acute and chronic stress is associated with increased inflammatory activity and how someone focuses on negative thoughts or events (9). If this is not taken care of, long-term and chronic inflammation can lead to many health complications, such as cancers, rheumatoid arthritis, atherosclerosis, heart disease, periodontitis, and much more (10). Thankfully, lemon balm is also used to relax and improve mood, aiding symptoms of stress. One study found that participants who took lemon balm experienced decreased negative mood effects and an increased sense of calmness following laboratory-induced psychological stress (11).

Suppose you read my post, 5 Herbs to Reduce Stress & Anxiety. In that case, you know anxiety and stress usually go hand in hand, so it’s no wonder lemon balm is most often used for anxiety relief. One study found participants who consumed a drink containing 0.3 grams of lemon balm and fruit sweetener were associated with decreased anxiety, noting similar effects to mainstream anxiolytics such as benzodiazepines. They did mention that participants who had lemon balm drinks with artificial sweeteners experienced increased anxiety three hours after consuming (12).

May Provide Migraine & Headache Relief

Roughly 35 million Americans experience migraine headaches, making them the third most prevalent and sixth most disabling illness worldwide (13). Thankfully, lemon balm’s muscle-relaxing properties release tension that causes tight blood vessels, which can lead to headaches (14). One study mentioned lemon balm essential oils’ use in migraine and headache treatment (15). A study study noted:

“Lemon balm has been traditionally used for different medical purposes as tonic, antispasmodic, carminative, diaphoretic, surgical dressing for wounds, sedative-hypnotic, strengthening the memory, and relief of stress induced headache, but in modern pharmacology is value in the management of mild to moderate Alzheimer’s, against migraine, rheumatism, and antioxidant activities (16).”

May Reduce Menstrual Pain

Menstrual pain, sometimes called dysmenorrhea, affects up to 95 percent of women (17). In one study, researchers noted reduced menstrual cramp severity and PMS symptoms in school-aged girls who took lemon balm for three consecutive cycles (18). Another study found lemon balm decreased the severity of menstruation symptoms without increasing the bleeding or duration of the cycle (19). A final study concluded:

“This study revealed that lemon balm may have a significant influence on decreasing the severity of primary dysmenorrhea. With regards to this influence and lack of any side effect due to its consumption, it seems that lemon balm can be administered safely for the management of primary dysmenorrhea (16).”

May Aid in Digestion

Your diet is vital to your health, but so is being able to digest it properly. Unfortunately, digestive diseases affect approximately 60 to 70 million people in the United States (20). Thankfully, lemon balm is also said to positively impact digestion. Lemon balm can help relieve abdominal pain, indigestion, and nausea.

In one study, researchers assessed the effects of lemon balm on functional dyspepsia, the medical term for indigestion characterized as stomach pain, bloating, heartburn, nausea, or vomiting (21). In said study, participants who ate sorbet with lemon balm after meals reported decreased indigestion symptoms (22). Another study found lemon balm helped gastrointestinal symptoms such as nausea (23).

May Promote Sleep & Relaxation

It’s said that 70 million adults in the United States experience sleep disorder symptoms; more than half of them experience insomnia, with another 10 to 15 percent being chronic (24).

One study found that 95% of participants showed improvement from mild-to-moderate anxiety disorders and sleep disturbances after 15 days of a lemon balm-containing treatment (25). Another study found that children who took lemon balm with valerian experienced a 70 to 80% improvement in their symptoms (26). If you’re looking for a well-trusted valerian supplement, I recommend MaryRuth’s Organic Valerian Root Liquid Extract (they also have a great lemon balm liquid extract mentioned below).

May Improve Brain Functionality

Brain functionality includes speech, judgment, thinking and reasoning, problem-solving, emotions, and learning, amongst many other functions (27). Lemon balm is said to improve alertness, working memory, and word recall within one hour of taking it (28). One study found lemon balm extract can improve memory in healthy rats and scopolamine-induced memory impairment (29). Another study noted improved memory performance, increased calmness, an increased speed of timed memory task performances, and rapid visual information-processing tasks following lemon balm supplementation (30).

Safety Information, Contraindications & Interactions

Mainstream sources state lemon balm is likely safe when consumed in food amounts and supplemental doses of up to 500 mg daily for up to six months. They claim there isn’t enough reliable information to know if it’s safe for longer durations and warn of mild side effects like increased appetite, nausea, dizziness, and wheezing. The “lack of reliable information” is also why the caution against its use while pregnant and breastfeeding. They also mention that lemon balm may be problematic for individuals with low thyroid function (31).

As per trusted herbalist Richard Whelan, lemon balm is used for overactive thyroid conditions, so there are concerns that it might be contraindicated for people with low thyroid function. Of course, evidence is important, and in vitro, constituents of lemon balm extract have been shown to bind to TSH (thyroid-stimulating hormone). In animals, lemon balm extract has been shown to decrease levels of circulating thyroid-stimulating hormone (32).

That said, Richard Whelan states that lemon Balm may theoretically alter thyroid function, reduce thyroid hormone levels, and interfere with thyroid hormone replacement therapy. However, he notes that lemon balm has been used extensively and frequently as a common and popular herb with no historical cautions or reported adverse reactions in this regard. If there is an inhibitory effect on thyroid hormone production, it is likely to be mild and dose-dependent.

Richard Whelan concludes that no adverse effects are expected from lemon balm, even in high or frequent doses. It may be confidently taken during pregnancy or while breastfeeding (there may be a mild relaxing effect on the baby as the essential oil of lemon balm will pass through the breast milk), and it can be used by the young or old with safety (33).

As for Melissa (lemon balm) essential oil, trusted aromatherapist Wendy Robbins warns it poses a drug interaction hazard and that there is a risk of teratogenicity. She also cautions against topical use in children and infants under 2 and for those with hypersensitive or damaged skin. Robbins recommends a dermal maximum of 0.9% when using lemon balm oil (34). As with all essential oils, she never recommends using oils internally or undiluted for ultimate essential oil safety. Finally, Melissa essential oil is safe for dogs and horses but not while pregnant and breastfeeding.

How to Use Lemon Balm & Product Recommendations

When I make homemade herbal remedies, I try to buy herbs locally. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I haven’t had the opportunity to make herbal remedies with lemon balm, but I recommend a few premade herbal products, including:

• Gaia Herbs’ Adrenal Health Nightly Restore supports those feeling tired and run down. Nourish the adrenals overnight for sleep and stress support with ashwagandha, magnolia bark, cordyceps, and lemon balm.
• Gaia Herbs’ Nootropic Focus are vegan liquid phyto-capsules offering brain support to stay sharp and sustain clear concentration. This soothing herbal blend of saffron, lemon balm, and spearmint helps maintain focus amidst distractions in a fast-paced life.
• MaryRuth’s Organic Lemon Balm Liquid Extract is an alcohol-free tincture that is great for improving mood and helping promote relaxation. This supplement may also help improve your memory and mind.
• Plant Therapy’s Melissa Essential Oil (also available on Amazon) helps calm emotions due to anxiety and can help ease indigestion and skin problems. When you’re feeling nervous or like your mind is scattered, Melissa can help calm running thoughts to help you relax, while relieving tension in the head or neck.
• The Brother’s Apothecary’s Sensualitea inspires heightened feelings of passion, warmth, and sweetness in men and women. This blissfully crafted CBD love brew is light and floral, delicately sweet, and with a pinch of Ginger spice to raise the eyebrow.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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