Get Your Personalized Supplement StackSupplement Stack Quiz

Lemon Balm Leaf Extract

Also known as: Lemon Balm, Balm Mint, Melissa officinalis L.

Overview

Lemon Balm Leaf Extract is derived from the leaves of the *Melissa officinalis* plant, a perennial herb in the mint family native to Europe and the Mediterranean. It has a history of traditional use for its calming and digestive properties. Current research focuses on its potential anxiolytic (anxiety-reducing), antidepressant, cardiometabolic, cognitive, and sleep-enhancing effects. The extract contains bioactive compounds such as rosmarinic acid, flavonoids, and phenolic acids, which are believed to contribute to its therapeutic effects. Lemon balm is available in various forms, including capsules, tablets, teas, and tinctures. Research on lemon balm is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses published, particularly focusing on anxiety, depression, and cardiometabolic outcomes. However, heterogeneity in study designs and some methodological limitations temper the conclusiveness of findings.

Benefits

Lemon balm has demonstrated several potential health benefits. A 2021 meta-analysis found significant improvements in anxiety and depression scores compared to placebo, particularly in acute settings. A 2020 meta-analysis reported modest reductions in total cholesterol and systolic blood pressure. Multiple RCTs suggest it may improve sleep quality and onset, especially in individuals with anxiety, depression, or stress-related conditions. Preliminary RCTs in mild cognitive impairment and Alzheimer’s disease populations show lemon balm may reduce agitation and irritability, but do not consistently improve cognition. Traditional use as a digestive aid is supported by limited *in vitro* evidence, but human clinical data are sparse. Overall, the evidence suggests lemon balm may be effective for situational anxiety and mild to moderate depressive symptoms, with potential cardiovascular benefits, though the clinical significance is small and evidence quality is limited by risk of bias.

How it works

Lemon balm's anxiolytic and antidepressant effects are primarily attributed to its modulation of the GABAergic system, enhancing GABA availability and activity, which promotes calming effects in the central nervous system. Rosmarinic acid, a major polyphenol in lemon balm, exhibits antioxidant, anti-inflammatory, and neuroprotective properties, potentially contributing to cognitive and mood benefits. Cardiometabolic effects may be mediated through lipid metabolism modulation and vasodilation, though precise pathways require further elucidation. The extract’s bioactive compounds are absorbed orally, but bioavailability varies with preparation and dosage form.

Side effects

Lemon balm leaf extract is generally considered safe, with no serious adverse events reported in clinical trials. Common side effects are rare and mild, including gastrointestinal discomfort or allergic reactions in sensitive individuals. No significant drug interactions have been documented, but caution is advised when combined with sedatives or thyroid medications due to lemon balm’s mild sedative and thyroid-inhibiting effects. Contraindications include pregnancy and breastfeeding due to insufficient safety data. Special populations such as elderly or those with severe psychiatric conditions require medical supervision. It is important to consult with a healthcare professional before using lemon balm, especially if you have any underlying health conditions or are taking any medications.

Dosage

Effective doses in clinical trials vary widely, commonly ranging from 300 mg to 600 mg of lemon balm extract daily, standardized to rosmarinic acid content where possible. Acute anxiolytic effects have been observed with single doses of 300-600 mg. For cardiometabolic benefits, longer-term supplementation (6-12 weeks) at similar doses has been studied. There is no established maximum safe dose, but doses above 900 mg/day have not been extensively studied. Extracts standardized to rosmarinic acid (e.g., 500 mg/day) are preferred for consistency. Absorption may be enhanced by taking with meals; no specific cofactors are required.

FAQs

Is lemon balm effective for anxiety?

Yes, evidence supports lemon balm’s efficacy in reducing acute and mild chronic anxiety symptoms with moderate to large effect sizes.

Can lemon balm improve depression?

It may reduce depressive symptoms moderately, but more high-quality studies are needed to confirm this effect.

Is it safe long-term?

Short- to medium-term use appears safe based on available data; long-term safety data are limited, warranting caution.

When should I take it?

Timing depends on the goal: acute anxiety relief may benefit from single doses as needed; chronic use for mood or cardiometabolic effects requires daily supplementation.

Does lemon balm help with sleep?

It may improve sleep quality, particularly when anxiety or stress is present, by promoting relaxation.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34449930/ – This systematic review and meta-analysis of RCTs found that lemon balm significantly reduced anxiety and depression scores compared to placebo in patients with anxiety or depression. The study highlights the potential of lemon balm as a natural remedy for improving mental health, though the authors note the need for more high-quality trials to confirm these findings.
https://pubmed.ncbi.nlm.nih.gov/32614129/ – This meta-analysis of seven RCTs reported that lemon balm intake was associated with modest reductions in total cholesterol and systolic blood pressure in adults with cardiometabolic risk factors. The study suggests that lemon balm may have potential cardiovascular benefits, but the authors caution that the findings are preliminary due to the small number of studies and high risk of bias.
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7252 – This review discusses the traditional uses, phytochemistry, and pharmacology of Melissa officinalis (lemon balm). It highlights the various bioactive compounds present in lemon balm and their potential therapeutic effects, including anxiolytic, antidepressant, and cognitive-enhancing properties. The review emphasizes the need for further research to fully elucidate the mechanisms of action and clinical efficacy of lemon balm.
https://www.mdpi.com/2072-6643/16/20/3545 – This review explores the potential of lemon balm as a functional food ingredient for improving mental health and cognitive function. It summarizes the available evidence on the effects of lemon balm on anxiety, depression, stress, and cognitive performance. The review concludes that lemon balm shows promise as a natural remedy for promoting mental well-being, but more research is needed to determine the optimal dosage and long-term effects.
https://examine.com/supplements/lemon-balm/ – Examine.com provides a comprehensive overview of lemon balm, summarizing findings from multiple RCTs and reviews. It confirms anxiolytic effects and potential improvements in sleep quality, while noting inconclusive cognitive benefits. The analysis highlights the variable quality of studies and the need for more high-quality trials.