Lemon Balm

Effects and Benefits

Core Identification

Common Names:
- Lemon Balm
- Balm
- Bee Balm
- Melissa Balm
- Sweet Balm
- Heart's Delight
- Melissa

Latin Name: Melissa officinalis

Category: Herb

Uses

Traditional Uses

• Nervous sleeping disorders and insomnia - European domestic medicine for centuries; Klosterfrau melissengeist (spirit of melissa) was a household staple
• Digestive upset, flatulence, and colic - Traditional European and Middle Eastern usage
• Fevers and colds - Used as a diaphoretic in febrile diseases
• Depression and melancholy - Historically believed to "make the heart merry" and uplift spirits

Modern Uses

• Anxiety and Stress Relief - Reduces stress response and promotes calmness | Research quality: Moderate
• Key findings: A double-blind study found that 600 mg of lemon balm significantly increased self-rated calmness in subjects exposed to laboratory-induced stress. Kennedy et al. studies (2002-2006) demonstrated anxiolytic effects and attenuation of stress response in human subjects.

• Source citations: Kennedy et al. 2004 (Psychosomatic Medicine); Kennedy et al. 2006 (Phytotherapy Research); Bone, A Clinical Guide to Blending Liquid Herbs

• Sleep Support - Improves sleep quality, especially when combined with valerian | Research quality: Moderate

• Key findings: Combined valerian/lemon balm preparations showed significant improvement in sleep efficiency (stages 3 and 4) in double-blind trials. A postmarketing surveillance study of 518 patients found a valerian/hops/lemon balm combination highly effective for nervous insomnia. German Commission E approves lemon balm for nervous sleeping disorders.

• Source citations: Cerny & Schmid 1999; Dressing et al. 1992; Barrett, Handbook of Clinically Tested Herbal Remedies

• Cognitive Function and Memory - May improve alertness and cognitive performance | Research quality: Moderate

• Key findings: Studies showed modulation of mood and cognitive performance following acute administration. Lemon balm extract displaced nicotine and scopolamine from acetylcholine receptors in vitro, suggesting potential for neurodegenerative conditions. Research indicates improvement in cognitive function in Alzheimer's patients and decreased agitation.

• Source citations: Kennedy et al. 2002, 2003 (Neuropsychopharmacology); Curtis, Neal's Yard Remedies; The Herbalist's Bible

• Cold Sores (Herpes Simplex) - Topical cream reduces healing time and symptoms | Research quality: Strong

• Key findings: Multiple randomized controlled trials demonstrated conclusive results for topical treatment of recurrent herpes simplex type I. A cream containing 1% lemon balm extract (70:1) applied 2-4 times daily for 5-10 days showed significant improvement. ESCOP recommends lemon balm externally for herpes labialis.

• Source citations: Wolbling & Leonhardt 1994; Koytchev et al. 1999; Barrett, Handbook of Clinically Tested Herbal Remedies

• Hyperthyroidism Support - May help normalize overactive thyroid | Research quality: Preliminary

• Key findings: In vitro studies showed lemon balm inhibited binding of TSH and thyroid-stimulating autoantibodies to thyroid receptors. It blocked the deiodination of T4 to T3. Traditionally used for Graves' disease symptoms including palpitations and nervousness.

• Source citations: Auf'mkolk et al. 1984, 1985; Bone, A Clinical Guide to Blending Liquid Herbs; Bellebuona, An Herbalist's Guide to Formulary

• Digestive Support - Relieves digestive upset, gas, and cramping | Research quality: Moderate

• Key findings: Essential oil demonstrated antispasmodic activity on isolated tissue. German Commission E approves for functional gastrointestinal complaints. A double-blind study found an herbal tea containing lemon balm, chamomile, fennel, vervain, and licorice significantly improved infantile colic.
• Source citations: Forster et al. 1980; Weizman et al. 1993; Savino et al. 2005

Active Compounds

Primary Active Ingredients:
- Citronellal - Monoterpene in essential oil; sedative properties, insect-repellent qualities
- Citral (neral and geranial) - Monoterpene providing lemon scent; antimicrobial, antispasmodic; more spasmolytic than other components
- Rosmarinic acid - Phenolic compound; antiviral activity against herpes, antioxidant properties
- Flavonoids - Contribute to antioxidant and anti-inflammatory effects
- Triterpenes - Support various therapeutic activities
- Tannins - Provide astringent and anti-inflammatory properties

Dosage Information

Standard Dosage:
- Form: Tea (dried herb)
- Amount: 1.5-4.5 g dried herb per cup of water
- Frequency: 1-3 times daily

Therapeutic Dosage:
- Form: Tincture
- Amount: 2-3 ml (approximately 40-60 drops), three times daily
- Purpose: Anxiety, stress, or sleep support
- Duration: Can be used ongoing; most effective when made from fresh herb

Maximum Safe Dosage:
- Daily maximum: Up to 8-10 g dried herb
- Warning threshold: High doses (185 mg/kg/day citral over 3 months) may have adverse effects in sensitive individuals

Bioavailability Notes:
- Fresh herb is significantly more potent than dried; volatile oils dissipate with drying
- Essential oil is highly concentrated; use minimal amounts (1% dilution or less)
- Aqueous extracts retain antiviral properties; alcohol extracts preserve broader spectrum of compounds

How to Take It

Timing:
- For sleep: 30 minutes before bed
- For anxiety/stress: As needed throughout the day or before stressful situations
- For digestion: Hot tea after meals
- With food or on empty stomach: Either; traditionally taken as tea which can be with or without food

Synergies - What It Works Well With

Complementary Supplements:
1. Valerian - Classic pairing for sleep support; clinical trials used both together | Enhanced sleep quality and efficiency
2. Chamomile - Fellow nervine and digestive aid; traditional combination | Combined calming and digestive support; used together in infantile colic formula
3. Passionflower - Complementary anxiolytic herbs | Enhanced anxiety relief and relaxation
4. Lavender - Both calming nervines with pleasant aromatics | Combined sedative effects for stress and sleep
5. Motherwort - Traditional pairing for heart palpitations and hyperthyroid symptoms | Synergistic cardiac and thyroid support

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Other sedative herbs at high doses (kava, hops, California poppy, skullcap) - May cause excessive sedation | Use lower doses when combining multiple sedatives

Drug Interactions:
1. Sedative medications (benzodiazepines, barbiturates, sleep aids) - Additive sedative effects | May increase drowsiness | Severity: Moderate
2. Thyroid medications (levothyroxine, methimazole) - May affect thyroid hormone levels | Consult healthcare provider before combining | Severity: Moderate
3. Glaucoma medications - Citral component may raise intraocular pressure | Avoid essential oil use | Severity: Moderate

Food Interactions:
- Alcohol - May increase sedative effects; avoid combining, especially when driving or operating machinery

Safety Information

Contraindications:
- Hypothyroidism - May further suppress thyroid function; lemon balm blocks TSH binding
- Glaucoma - Essential oil (citral) may raise ocular pressure
- Scheduled surgery - Discontinue 2 weeks before surgery due to potential sedative interactions with anesthesia

Side Effects:
- Common: Generally very well tolerated; occasionally mild drowsiness
- Rare: Skin irritation from essential oil at high concentrations (above 1%); some individuals report increased anxiety at very high doses
- Essential oil can cause weals/welts if used undiluted in bath (limit to 3-4 drops, diluted)

Long-Term Use:
- Considered safe for long-term use at standard doses
- Fresh tincture preferred for ongoing use; dried herb loses potency over time
- Those with thyroid conditions should monitor thyroid function with long-term use
- Very high doses of citral over extended periods (3+ months) may affect prostate in men

Special Precautions:
- Pregnancy: Generally considered safe in food amounts; use medicinal doses with caution
- Breastfeeding: Traditionally considered safe; often recommended for nursing mothers
- Children: Safe and gentle; traditionally used for fussy babies and children; appropriate for infantile colic (as part of herbal tea blend)

Primary Uses At-a-Glance

Primary: Anxiety and stress relief, sleep support, cold sores (topical), digestive upset, nervous tension

Secondary: Cognitive support, hyperthyroid symptoms, childhood restlessness, fever support, menstrual discomfort

Sources

Local Library:
- Bone, Kerry - A Clinical Guide to Blending Liquid Herbs
- Barrett, Marilyn - The Handbook of Clinically Tested Herbal Remedies
- DeBaggio, Thomas - The Encyclopedia of Herbs
- Wood, Matthew - The Earthwise Herbal
- Bellebuona, Holly - An Herbalist's Guide to Formulary
- Curtis, Susan - Neal's Yard Remedies
- Bruton-Seal, Julie - The Herbalist's Bible
- Duke, James A. - Handbook of Medicinal Herbs
- Gehring, Abigail - The Illustrated Encyclopedia of Natural Remedies
- Mars, Brigitte - The Home Reference to Holistic Health and Healing
- Tourles, Stephanie L. - Hands-On Healing Remedies
- WRCHM - Herb-Drug-Nutrient Interaction

General Knowledge:
- German Commission E Monographs
- ESCOP (European Scientific Cooperative on Phytotherapy) Monographs
- Kennedy et al. clinical studies (2002-2006)