Get Your Personalized Supplement StackSupplement Stack Quiz

Lemon Balm Herb Extract

Also known as: Melissa officinalis, Lemon Balm, Common Balm, Honey Plant, Sweet Balm, Sweet Mary

Overview

Lemon balm, scientifically known as _Melissa officinalis_, is a perennial herb in the mint family native to the Mediterranean region. It has a long history of use in traditional medicine. The extract is derived from the fresh or dried leaves and contains a variety of active compounds, including aromatic oils, glycosides, caffeic acid derivatives, flavonoids, and triterpene acids. Lemon balm is primarily recognized for its calming and cognitive-enhancing properties. It is commonly used to alleviate symptoms of anxiety, stress, and depression, as well as to improve sleep quality. Additionally, it has been explored for its potential antiviral effects, particularly against herpes simplex virus. It is available in various forms, including capsules, teas, tinctures, and topical creams. While research shows promise, more high-quality studies are needed to fully establish its clinical efficacy and long-term safety.

Benefits

Lemon balm has shown promise in several areas, particularly in managing mood and cognitive function. A meta-analysis indicated that lemon balm significantly improved anxiety and depression scores compared to placebo. Studies also suggest that lemon balm, often in combination with valerian, can improve sleep quality, especially in postmenopausal women. Furthermore, research indicates that lemon balm may reduce agitation and enhance cognitive function in individuals with mild to moderate Alzheimer's disease. Topical applications of lemon balm extract have demonstrated effectiveness in alleviating symptoms of herpes virus lesions. While these benefits are promising, the strength of evidence varies, and further research is needed to confirm these effects and determine optimal usage guidelines. The effect sizes for anxiety and depression are moderate, with standardized mean differences indicating significant improvements compared to placebo.

How it works

Lemon balm's mechanism of action is thought to involve several pathways within the central nervous system. It exhibits anxiolytic and antidepressant properties, potentially through interactions with cholinergic receptors. The active compounds, such as citronellal and geranial, may interact with nicotinic and muscarinic receptors, influencing mood and cognitive functions. Additionally, lemon balm's sedative and antispasmodic activities may contribute to its ability to modulate stress responses and improve sleep quality. While the exact molecular targets are still under investigation, the herb's ability to interact with multiple neurotransmitter systems suggests a complex mechanism of action.

Side effects

Lemon balm is generally considered safe for most people, but some side effects have been reported. Common side effects include headache, dizziness, and bloating, although these are often similar in frequency to those in the placebo groups in clinical trials. No serious adverse events have been consistently reported in the available literature. Due to limited data, caution is advised for pregnant or lactating women. While no well-documented drug interactions have been identified, it is always prudent to consult with a healthcare provider before combining lemon balm with other medications. No contraindications have been established, but individuals with known allergies to plants in the mint family should exercise caution. Overall, lemon balm has a favorable safety profile, but awareness of potential minor side effects and precautions is important.

Dosage

The appropriate dosage of lemon balm can vary depending on the intended use. For anxiety and depression, doses of 600 to 1,600 mg of extract per day have been studied in clinical trials. For sleep, a combination of 80 mg lemon balm and 160 mg valerian taken 2-3 times a day is often recommended. The timing of administration also depends on the desired effect; for sleep, the dose is typically taken before bedtime, while for anxiety and depression, it can be taken in divided doses throughout the day. Both oral capsules and topical creams have been studied and found effective for different indications. There is no established maximum safe dose, but doses up to 1,600 mg per day have been used in clinical trials without serious adverse effects. It is always best to start with a lower dose and gradually increase as needed, while monitoring for any adverse effects.

FAQs

Is lemon balm safe to use?

Lemon balm is generally safe for most adults. However, pregnant or breastfeeding women should exercise caution due to limited data. Consult a healthcare provider before use.

When is the best time to take lemon balm?

For sleep, take lemon balm before bedtime. For anxiety and depression, divide the daily dose and take it throughout the day for consistent effects.

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

Improvements in anxiety, depression, and sleep quality can often be observed within a few weeks of consistent treatment. Individual results may vary.

Can lemon balm cure chronic conditions?

Lemon balm is not a cure for chronic conditions but can be a useful adjunctive treatment to help manage symptoms. Consult with a healthcare provider for comprehensive care.

Are there any side effects?

Some people may experience mild side effects like headache, dizziness, or bloating. These are usually mild and temporary. Discontinue use if you experience any severe reactions.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34449930/ – A systematic review and meta-analysis by Ghazizadeh Javid et al. (2021) analyzed data from 435 patients across 6 studies and found that lemon balm significantly improved mean anxiety and depression scores compared to placebo. The study highlights the potential of lemon balm as a natural remedy for mood disorders, but notes the need for more high-quality research due to heterogeneity between studies.
https://www.drugs.com/npp/lemon-balm.html – Drugs.com provides general information about lemon balm, including its uses, benefits, and potential side effects. It notes that lemon balm is commonly used for anxiety, sleep disorders, and herpes simplex virus infections, and highlights the importance of consulting with a healthcare professional before use.
https://www.ncbi.nlm.nih.gov/books/NBK600583/ – This resource from the National Center for Biotechnology Information (NCBI) provides an overview of lemon balm, including its traditional uses and chemical constituents. It mentions that lemon balm has been used for centuries to treat various conditions, including anxiety, insomnia, and digestive issues, and discusses its potential mechanisms of action.
https://www.mdpi.com/2072-6643/16/20/3545 – A double-blind RCT by Araj-Khoadei et al. (2020) found that lemon balm capsules (4 × 0.5 g/day) showed improvements in depression scores compared to lavender and fluoxetine groups in 45 patients with diagnosed depression. The study suggests that lemon balm may have antidepressant effects, but the absence of a placebo group and small sample size limit the strength of the findings.
https://onlinelibrary.wiley.com/doi/10.1002/ptr.7252 – A randomized, placebo-controlled trial by Taavoni et al. (2013) involving 100 postmenopausal women found that a combination of lemon balm (80 mg) and valerian (160 mg) significantly improved sleep quality compared to baseline and placebo. The study supports the use of lemon balm in combination with valerian as a potential treatment for sleep disturbances in postmenopausal women.