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Lemon Balm Herb Powder

Also known as: Lemon balm, Balm, Balm mint, *Melissa officinalis* L.

Overview

Lemon balm, scientifically known as *Melissa officinalis*, is a perennial herb indigenous to Europe and Asia. It has been widely utilized in herbal medicine due to its calming properties, aiding in the reduction of stress, anxiety, and depression, and improving digestive health. The plant is characterized by its rich polyphenolic content, particularly rosmarinic acid, caffeic acid, and chlorogenic acid, which contribute to its therapeutic benefits. Its use has been backed by moderate evidence from clinical trials and meta-analyses, though the quality of this evidence varies, necessitating more rigorous studies to fully validate its efficacy. Lemon balm can be consumed in various forms such as teas, capsules, or liquid extracts.

Benefits

Lemon balm has been shown to provide several evidence-based benefits, particularly for anxiety and depression, with a meta-analysis reporting significant improvements in mental health scores (SMD for anxiety: -0.98, p = 0.003; SMD for depression: -0.47, p = 0.0005). Additionally, it has been found to positively affect lipid profiles by reducing triglycerides, total cholesterol, and LDL cholesterol levels. The herb may particularly benefit individuals struggling with anxiety, depressive disorders, and dyslipidemia. Other reported effects include cognitive enhancement and improvements in sleep quality; however, further confirmation through more robust studies is required. Observed results may take several weeks of consistent use.

How it works

The primary mechanism of action for lemon balm lies in its enhancement of GABA levels in the brain, facilitating anxiolytic effects via GABAergic activity. The active compound, rosmarinic acid, interacts with GABA receptors, especially GABA_A receptors, impacting mood and cognitive functions. While the absorption and bioavailability of its active compounds are not comprehensively understood, they are considered moderate, indicating potential interactions with body systems primarily focused on the central nervous system.

Side effects

Lemon balm is generally regarded as safe for most users with minimal side effects. Most clinical studies report no significant adverse effects; however, rare side effects have not been well documented. Some potential interactions with sedative medications and thyroid medications are noted due to the herb's effects on GABA levels and thyroid function respectively. Pregnant or lactating women are advised against its use due to insufficient safety data, and it is also not recommended for children under 12. While serious side effects are uncommon, users should exercise caution and consult healthcare providers if they have concerns regarding interactions or specific risk factors.

Dosage

The minimum effective dose of lemon balm typically begins at 700 mg to 1.5 g per day, with optimal dosage ranges extending from 1.5 g to 4.5 g of the dried herb daily. It is often consumed as herbal tea, capsules, or liquid extracts. Generally, doses above 4.5 g per day are not recommended, and timing can play a crucial role in effectiveness, with intake before bedtime beneficial for sleep and regular consumption throughout the day helpful for anxiety relief. The bioavailability of its compounds may be enhanced when taken with food.

FAQs

How can I consume lemon balm?

Lemon balm can be consumed as a tea, capsule, or liquid extract. It is advisable to avoid use during pregnancy or lactation.

Are there any side effects of lemon balm?

Lemon balm is generally safe; however, it may interact with certain medications. Users should consult a healthcare provider if unsure.

When is the best time to take lemon balm?

For best results, lemon balm should be taken consistently for several weeks; it's generally recommended to use it before bedtime for sleep-related benefits.

What improvements can I expect from lemon balm?

Users may experience improved mood, reduced anxiety, and enhanced sleep quality with regular use.

Can lemon balm replace prescription medications?

No, lemon balm should not be considered a substitute for medical treatment. Always consult a healthcare provider before starting any new supplement.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34449930/ – This study is a systematic review and meta-analysis examining the effects of lemon balm on anxiety and depression. It highlights significant improvements in mental health scores, although it notes high heterogeneity among the included studies.
https://pubmed.ncbi.nlm.nih.gov/38575930/ – This meta-analysis investigated lemon balm's impact on lipid profiles, reporting reductions in triglycerides, total cholesterol, and LDL cholesterol across various trials, while emphasizing the limited number of studies available.
https://www.mdpi.com/2072-6643/16/20/3545 – This research focuses on the cognitive and sleep quality improvements associated with lemon balm supplementation. Although positive effects were noted, it mentioned variability in the quality and design of the studies analyzed.
https://www.researchgate.net/publication/299444336_Lemon_balm_A_promising_herbal_therapy_for_patients_with_borderline_hyperlipidemi-A_randomized_double-blind_placebo-controlled_clinical_trial – This randomized controlled trial evaluates the efficacy of lemon balm for borderline hyperlipidemia, indicating favorable outcomes in lipid profile management among participants.
https://examine.com/supplements/lemon-balm/ – This source provides a comprehensive overview of lemon balm's benefits, mechanisms, and research findings, serving as a reliable resource for understanding the herb's therapeutic potentials.