Lemon Balm Whole Leaf Extract
Also known as: Lemon balm, Balm mint, Melissa, *Melissa officinalis* L.
Overview
Lemon balm is a perennial herb native to Europe and Asia, renowned for its lemon-scented leaves. Traditionally used in herbal medicine, it is commonly employed to alleviate anxiety, depression, sleep disturbances, and digestive issues. The plant is rich in rosmarinic acid, flavonoids, and phenolic compounds, contributing to its potential health benefits. Research is expanding, indicating its efficacy particularly for anxiety and depression, although some studies have limitations in sample size and quality. Forms of lemon balm include capsules, teas, and tinctures, which vary in concentration and bioavailability.
Benefits
Lemon balm has several evidence-backed benefits, particularly in the realm of mental health. A meta-analysis indicates it significantly reduces anxiety and depression scores with standardized mean differences of -0.98 and -0.47, respectively. Additionally, it has been observed to improve lipid profiles by reducing total cholesterol, triglycerides, and LDL levels, making it potentially beneficial for cardiovascular health. Those suffering from acute anxiety or depressive disorders may find the most relief. The clinical significance of these effects, particularly the changes in anxiety and depression scores, suggests meaningful improvements in quality of life. Notably, benefits may emerge within weeks of regular use.
How it works
The calming effects of lemon balm are likely mediated through its interaction with the central nervous system, particularly via GABA receptor modulation, which helps diminish anxiety and depressive symptoms. Additionally, the flavonoids and rosmarinic acid may exhibit antioxidant and anti-inflammatory properties, influencing cardiovascular health through lipid metabolism. Its mechanisms are still being elucidated, particularly concerning absorption and bioavailability, but it is generally well-tolerated.
Side effects
Lemon balm is largely regarded as safe, with minimal side effects reported. Common adverse effects are almost nonexistent (>5%), while mild gastrointestinal issues are noted in a minority (1-5%). Rare side effects have not been documented (<1%). Caution is advised for individuals on sedatives or thyroid medications due to potential interactions, and those with thyroid issues are recommended to consult healthcare providers before use. Pregnant or breastfeeding women should seek medical advice before consumption.
Dosage
Typical lemon balm doses range from 300 to 1,600 mg per day, with many studies focusing on 500-600 mg for optimal effects. Although maximum safe dosing is not well-defined, amounts up to 1,600 mg have been used without serious adverse effects. Users can take lemon balm at any time, but it is often recommended before bedtime to aid sleep. The form of lemon balm (capsules, tea, tinctures) can affect absorption and bioavailability, with capsules frequently preferred for convenience.
FAQs
Is lemon balm safe to use daily?
Yes, lemon balm is generally safe for daily use, though individuals on other medications should consult a healthcare provider.
How long does it take to feel the effects?
Users may notice improvements in anxiety and mood within a few weeks of consistent use.
Can I take lemon balm with other supplements?
It's advisable to consult a healthcare professional before combining it with other supplements, particularly sedatives.
What preparations are available?
Lemon balm is available in various forms including capsules, teas, and tinctures, with capsules being a common choice.
Can lemon balm replace my current anxiety medication?
Lemon balm should not replace prescribed medications without the guidance of a healthcare professional.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/34449930/ – This systematic review and meta-analysis evaluated the effects of lemon balm on anxiety and depression, concluding that it significantly improved psychological scores, but highlighted variability in study quality and sample sizes.
- https://pubmed.ncbi.nlm.nih.gov/38575930/ – This meta-analysis analyzed data from randomized controlled trials, indicating that lemon balm can effectively reduce cholesterol, triglycerides, and LDL levels, although it noted limitations in the size and number of studies.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7252 – This systematic review focused on cardiometabolic outcomes linked to lemon balm, reporting beneficial effects on cholesterol and systolic blood pressure but noting high potential bias among the reviewed studies.
- https://www.sciepub.com/JFNR/abstract/13542 – This source discusses the approved health claims of lemon balm and various health effects, emphasizing its traditional use and modern research findings supporting its therapeutic potential.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6744 – This systematic review concludes on the mild effects of lemon balm on anxiety and cognitive function, suggesting its utility as a natural calming agent, though quality of research remains variable.
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