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Lemon Balm Whole Plant Extract

Q: How long does it take to see effects?

Typically, effects may be observed within a few weeks of consistent use.

Q: Is it safe for long-term use?

Lemon balm is generally considered safe for short-term use, but long-term studies are limited.

Q: When is the best time to take it?

For optimal sleep benefits, it is best taken before bedtime or as needed for anxiety.

Q: What can I expect from its usage?

Users can anticipate reduced anxiety levels and improved mood.

Q: Does it interact with medications?

There are theoretical interactions with certain medications, so caution is advised.

Also known as: Lemon balm, Balm, Balm mint, Melissa officinalis

Overview

Lemon balm (*Melissa officinalis*) is a perennial herb native to Europe and Asia, characterized by its lemon-scented leaves. It is classified as an herbal supplement and is predominantly utilized for its calming effects and as a digestive aid. Traditionally, it has been employed to enhance mood, alleviate anxiety and stress, aid digestion, and foster sleep. Lemon balm is primarily composed of bioactive compounds, including rosmarinic acid and caffeic acid, which contribute to its therapeutic potential. While there is a moderate level of research surrounding its effects, significant clinical trials indicate its benefits, particularly in the context of anxiety and depression, though further rigorous studies are warranted for conclusive evidence.

Benefits

Research supports several evidence-based benefits of lemon balm. A systematic review and meta-analysis identified significant improvements in anxiety and depression scores (SMD -0.98 for anxiety and -0.47 for depression) compared to placebo conditions. Moderate effect sizes were noted, particularly amongst adults, with promise for sleep quality enhancement and alleviation of premenstrual syndrome symptoms. Users typically start noticing improvements within a few weeks of regular consumption. However, data for children and pregnant women are limited, necessitating caution in these populations.

How it works

Lemon balm is believed to exert its effects primarily through interaction with GABA receptors, which play a role in mood regulation and relaxation. The bioactive compound rosmarinic acid contributes antioxidant and anti-inflammatory properties, potentially enhancing overall brain health. It may influence various body systems, particularly the central nervous system, aiding in stress reduction and mood elevation. Bioavailability is contingent upon the preparation method, affecting absorption rates.

Side effects

Lemon balm is generally regarded as safe for short-term use. Common side effects are not consistently reported, but some individuals may experience headaches or lack of alertness (1-5%). Rare occurrences (<1%) include anecdotal reports of increased intraocular pressure. Interaction with SSRIs and thyroid medications has been theoretically suggested, warranting caution. Pregnant and lactating women are advised against using lemon balm due to insufficient safety data, and individuals with glaucoma or thyroid issues should also proceed with caution. Regular monitoring is advised for any user who is at risk.

Dosage

For effective use, a minimum effective dose of 300 mg of dried extract daily is recommended, with an optimal dosage range of 400 to 1600 mg per day, varying by formulation. There is no well-established maximum safe dose, although amounts exceeding 1600 mg per day are not commonly studied. Lemon balm is ideally taken before bedtime to promote sleep or as needed for anxiety relief. Available forms include herbal tea, capsules, or tinctures, with absorption rates influenced by the preparation method. No specific cofactors have been identified that enhance efficacy.

FAQs

How long does it take to see effects?

Typically, effects may be observed within a few weeks of consistent use.

Is it safe for long-term use?

Lemon balm is generally considered safe for short-term use, but long-term studies are limited.

When is the best time to take it?

For optimal sleep benefits, it is best taken before bedtime or as needed for anxiety.

What can I expect from its usage?

Users can anticipate reduced anxiety levels and improved mood.

Does it interact with medications?

There are theoretical interactions with certain medications, so caution is advised.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34449930/ – This systematic review and meta-analysis assessed the efficacy of lemon balm in treating anxiety and depression, revealing significant improvements in associated symptom scores among adults. However, significant study heterogeneity limited the overall quality of evidence.
https://examine.com/supplements/lemon-balm/ – The resource provides a comprehensive overview of lemon balm, detailing its effects on anxiety, PMS symptoms, and potential mechanisms. It emphasizes both the promising findings and the need for further high-quality research.
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7252 – This randomized controlled trial focused on young Iranian women and demonstrated lemon balm's effectiveness in reducing PMS symptoms. Although results were positive, the study highlighted limitations related to population scope and quality.
https://www.ncbi.nlm.nih.gov/books/NBK600583/ – The publication discusses the history and phytochemistry of lemon balm, outlining its potential health benefits alongside caveats regarding the strength and scope of current research.
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6744 – This review highlights the in vitro and animal study findings suggesting the therapeutic potential of rosmarinic acid found in lemon balm as a preventive measure against conditions such as Alzheimer's disease, though it emphasizes the need for human studies.