Lemon Balm Aerial Extract
Also known as: Lemon balm, balm mint, Melissa officinalis
Overview
Lemon balm (*Melissa officinalis*) is a perennial herb from the Mediterranean region, now naturalized in Europe, Asia, and North America. Recognized for its lemon-scented leaves, it belongs to the Lamiaceae family. Traditionally, lemon balm has been utilized for various ailments, including anxiety, depression, insomnia, and cognitive impairments, with emerging studies targeting its use in conditions like dementia and herpes lesions. Its leaves contain essential oils, including geranial and neral, with health benefits that are increasingly supported by clinical research. Although findings are generally promising, the field requires higher quality studies to bolster the evidence of its therapeutic efficacy.
Benefits
Lemon balm has demonstrated several evidence-backed benefits: 1) **Anxiety and Depression**: Systematic reviews indicate significant alleviation of anxiety (SMD: -0.98) and depression (SMD: -0.47) compared to placebo. 2) **Sleep Quality**: A study in women showed that lemon balm combined with valerian significantly enhanced sleep quality. 3) **Cognitive Function**: Preliminary evidence suggests improvements in cognitive function and reduced agitation among dementia patients. 4) **Cholesterol Levels**: Some studies indicate a potential to improve lipid profiles, particularly reducing LDL cholesterol in individuals with borderline hyperlipidemia. The evidence is strongest in acute settings and among select populations such as post-menopausal women and dementia patients.
How it works
Lemon balm is believed to exert its effects primarily through interactions with the central nervous system, including potential cholinergic receptor modulation. The active compounds, such as geranial and rosmarinic acid, are thought to influence neurotransmitter systems related to mood and cognition, thereby resulting in reductions in anxiety and improvements in cognitive function.
Side effects
Lemon balm is typically regarded as safe, with no serious side effects associated with its use in clinical trials. Common side effects have not been consistently reported, and uncommon or rare adverse events are not well-documented. The herb is free from known significant drug interactions, and no specific contraindications have been identified. However, caution is advised regarding its use during pregnancy and lactation due to insufficient safety data for these populations.
Dosage
Recommended dosages of lemon balm vary based on form and indication. For crude herbal use, 1.5 to 4.5 g daily is typical, while extracts are usually dosed between 600 to 1,600 mg per day. For sleep improvement, a combination of 80 mg of lemon balm and 160 mg of valerian taken before bedtime is suggested. There is no established maximum safe dosage; however, up to 1,600 mg daily is recognized as safe based on clinical evidence. Absorption studies are limited, but efficacy has been shown through oral administration.
FAQs
Is lemon balm safe to use during pregnancy?
While lemon balm is generally considered safe, its safety during pregnancy and lactation has not been thoroughly studied, so caution is advised.
What is the best time to take lemon balm?
For sleep aid, it is best taken before bedtime. For anxiety, it can be taken at any time depending on personal preference.
What kind of results can I expect from taking lemon balm?
Users may experience improvements in anxiety, depression, and sleep quality, though individual responses can vary significantly.
Are there any known side effects?
Lemon balm has no common side effects reported in studies, and adverse reactions are rare, making it generally safe for most users.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/34449930/ – A systematic review and meta-analysis of randomized clinical trials assesses the effect of lemon balm on anxiety and depression, finding significant reductions in mean scores for both conditions, suggesting its therapeutic potential.
- https://www.drugs.com/npp/lemon-balm.html – This resource details lemon balm's characteristics, uses, and effects, confirming its application in anxiety and sleep disturbances while highlighting a need for more extensive research.
- https://brieflands.com/articles/zjrms-1007 – Clinical trials evaluating lemon balm's efficacy on cognitive function and agitation in dementia patients indicate promising results, although limitations such as small sample sizes exist.
- https://onlinelibrary.wiley.com/doi/10.1002/ptr.7252 – This study reports a randomized controlled trial where the combination of lemon balm and valerian significantly improved sleep quality among women facing sleep disruptions post-menopause.
- https://irep.ntu.ac.uk/id/eprint/49782/1/1806334_Griffiths.pdf – Research findings on the cognitive benefits of lemon balm in nursing home patients suggest an increase in cognitive abilities and decreased agitation; however, the data remains mixed and requires further validation.
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