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European Lemon Balm

Also known as: European Lemon Balm, Lemon Balm, *Melissa officinalis*

Overview

Lemon balm, scientifically known as *Melissa officinalis*, is a perennial herb native to Europe and Asia, traditionally recognized for its refreshing lemon-scented leaves. Commonly consumed in teas, tinctures, and culinary dishes, it is revered for its calming and cognitive-enhancing properties. The herb's key active constituents include rosmarinic acid and caffeic acid, which contribute to its various health benefits. Research on lemon balm is moderate, with growing evidence from multiple clinical trials supporting its use for alleviating anxiety and depression. While systematic reviews and meta-analyses indicate its potential efficacy, further high-quality studies are necessary to firmly establish its benefits across diverse populations.

Benefits

Lemon balm is primarily associated with several evidence-based health benefits. A significant meta-analysis demonstrated that it yields considerable improvements in anxiety and depression, marked by standardized mean differences (SMD) of -0.98 and -0.47 respectively. Additionally, it positively influences lipid profiles, marking reductions in triglycerides (SMD: -0.396) and cholesterol levels (SMD for total cholesterol: -0.416). Furthermore, moderate evidence suggests that lemon balm, particularly when paired with valerian, may enhance sleep quality. Its potential is especially notable in individuals experiencing acute anxiety and depressive symptoms, with benefits potentially observable within a few weeks of regular intake.

How it works

The active compounds in lemon balm, such as rosmarinic acid, exert their calming effects primarily by interacting with GABAergic pathways, which play a crucial role in inhibiting neural activity and promoting relaxation. This mechanism may involve the inhibition of GABA transaminase, enhancing GABA levels and facilitating sedative effects. Its compounds may also influence neurotransmitter activity throughout the central nervous system, fostering a state of calmness and reducing anxiety symptoms.

Side effects

Lemon balm is generally well-tolerated, with a favorable safety profile and minimal side effects reported. Common side effects are poorly documented but are usually mild, potentially including gastrointestinal upset in a small percentage of users. While serious adverse events are rare, caution is recommended for individuals taking sedatives or thyroid medications, as interactions may occur. Due to limited data, it is not advised for pregnant or breastfeeding women. Users with thyroid conditions should also exercise caution due to possible modulation of thyroid function. Overall, adverse effects appear infrequent and mild, reinforcing lemon balm's status as a safe herbal supplement.

Dosage

The typical dosage for lemon balm ranges from 300 mg to 1200 mg per day, with the minimum effective dose starting at approximately 300-600 mg. This dosage may be taken in various forms, with extracts often providing enhanced bioavailability due to higher levels of active compounds compared to the whole herb. For optimal benefits, users are advised to take lemon balm before bedtime for sleep advantages or as needed for acute anxiety situations. Doses exceeding 1200 mg are less common and not well-studied, underscoring the importance of adhering to recommended dosages to ensure safety.

FAQs

Is lemon balm safe to use?

Yes, lemon balm is generally recognized as safe for most people, though caution is advised when used alongside other sedatives.

Can I take lemon balm during pregnancy?

Lemon balm is not recommended during pregnancy or breastfeeding due to insufficient safety data.

How long does it take to see results from lemon balm?

You may begin to notice reductions in anxiety and improvements in mood within a few weeks of consistent use.

Is lemon balm effective for sleep?

Lemon balm has been shown to improve sleep quality, particularly when combined with valerian.

Can I use lemon balm as a substitute for medication?

Lemon balm should not replace prescribed medications for serious anxiety or depression; consult a healthcare provider for personalized advice.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34449930/ – This systematic review and meta-analysis evaluated randomized clinical trials on lemon balm's effects on anxiety and depression, revealing significantly improved scores for both conditions, indicating its potential clinical benefits despite some methodological heterogeneity.
https://pubmed.ncbi.nlm.nih.gov/16635970/ – This meta-analysis aggregated data from 302 patients to assess lemon balm's impact on lipid profiles, finding significant decreases in triglycerides, total cholesterol, and LDL cholesterol, suggesting cardiovascular benefits.
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7252 – In an open-label study, lemon balm was shown to reduce symptoms of anxiety and stress in participants over 15 days, though it lacked a control group, warranting cautious interpretation of the findings.
https://pubmed.ncbi.nlm.nih.gov/38575930/ – A study explored the effects of lemon balm on anxiety-related insomnia, indicating positive outcomes that support its use in managing anxiety symptoms.
https://examine.com/supplements/lemon-balm/research/ – This resource compiles various studies on lemon balm, presenting evidence for its effectiveness in reducing anxiety and improving mood, while also noting potential effects on sleep and lipid profiles.