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Organic Lemon Balm

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

Overview

Lemon balm (*Melissa officinalis*) is a perennial herb native to Europe and the Mediterranean, belonging to the Lamiaceae family. It is well-regarded for its calming and medicinal properties, and has a history of use in traditional medicine for various disorders, including anxiety, depression, and sleep disturbances. The herb contains phenolic and flavonoid compounds, which are believed to contribute to its therapeutic effects. Lemon balm is available in various forms, including capsules, teas, and extracts. While research on lemon balm is growing, more high-quality studies are needed to confirm its efficacy, particularly for its effects on anxiety and depression. Current evidence is based on a limited number of clinical trials with some methodological differences, necessitating cautious interpretation of the findings. It is generally considered safe with minimal side effects reported in clinical trials.

Benefits

Lemon balm has demonstrated potential benefits in reducing anxiety and depression symptoms. A meta-analysis indicated a significant reduction in anxiety (SMD -0.98, 95% CI: -1.63 to -0.33) and depression scores (SMD -0.47, 95% CI: -0.73 to -0.21) compared to placebo. It may also enhance sleep quality and cognitive function. Studies on adolescent females with premenstrual syndrome (PMS) showed improved well-being and sleep quality over three months. Healthy individuals have reported improved mood and cognitive performance in response to lemon balm supplementation. The effect sizes suggest clinically significant improvements in anxiety and depression, but high heterogeneity between studies warrants cautious interpretation. Benefits have been observed over short-term to medium-term periods (weeks to months).

How it works

Lemon balm's anxiolytic and anti-depressant effects are believed to be mediated through its interaction with the cholinergic system, particularly nicotinic and muscarinic receptors. The phenolic and flavonoid compounds in lemon balm may also contribute to its therapeutic effects by modulating neurotransmitter activity and reducing oxidative stress. It primarily interacts with the central nervous system, modulating mood, anxiety, and sleep through neurotransmitter regulation. It also enhances memory and attention. The bioavailability of lemon balm's active compounds is not extensively studied, but it is generally believed to be absorbed when consumed in capsule or tea form.

Side effects

Lemon balm is generally considered safe with minimal side effects reported in clinical trials. Common side effects are not significantly reported in the studies reviewed. Mild gastrointestinal symptoms are uncommon, but not frequently reported. No serious side effects have been documented in the available literature. Potential interactions with sedatives and antidepressants due to its effects on the central nervous system should be considered, though specific interactions are not well-documented. Caution is advised for individuals with thyroid disorders due to potential effects on thyroid function. Pregnant or breastfeeding women should use lemon balm with caution due to limited data. It has been used in some studies for restlessness and dyssomnia in children with no significant adverse effects reported.

Dosage

Typical dosages of lemon balm range from 0.6 g to 1.2 g per day, often divided into multiple doses. Doses ranging from 0.15 g to 1.2 g per day have been used in clinical trials. No maximum safe dose has been established, but doses above 1.2 g per day are not commonly studied. It can be taken at any time, but evening doses may be more beneficial for sleep quality. Capsules or tea forms are commonly used. Bioavailability may be enhanced with a phospholipid carrier. No specific cofactors are required, but a balanced diet may enhance overall efficacy.

FAQs

Is lemon balm safe to use?

Lemon balm is generally safe, but it should be used under medical supervision, especially if combined with other medications.

When is the best time to take lemon balm?

It can be taken at any time, but it may be more effective for sleep when taken in the evening.

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

Improvements in anxiety and depression symptoms, as well as sleep quality, can be expected within a few weeks of consistent use.

Can lemon balm replace medical treatment for anxiety or depression?

It is not a substitute for medical treatment for severe anxiety or depression; it should be used under medical guidance.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34449930/ – This study investigated the effects of lemon balm on depression and anxiety. The meta-analysis of randomized clinical trials indicated that lemon balm significantly improved anxiety and depression scores compared to placebo, suggesting its potential as a therapeutic option for these conditions.
https://research.bond.edu.au/en/publications/the-effects-of-lemon-balm-melissa-officinalis-l-on-depression-and – This research explores the impact of lemon balm (*Melissa officinalis* L.) on depression. The findings suggest that lemon balm has a positive effect on reducing depressive symptoms, highlighting its potential as a natural remedy for individuals experiencing mild to moderate depression.
https://brieflands.com/articles/zjrms-1007 – This article discusses the therapeutic applications of lemon balm. It highlights lemon balm's traditional use in treating various ailments, including anxiety and sleep disorders, and summarizes the evidence supporting its efficacy in these areas.
https://www.mdpi.com/2072-6643/16/20/3545 – This study examines the effects of lemon balm on cognitive function and mood in healthy individuals. The results indicate that lemon balm can enhance cognitive performance and improve mood, suggesting its potential as a cognitive enhancer and mood stabilizer.
https://www.foodchainid.com/lemon-balm-for-depression-and-anxiety-a-meta-analysis/ – This meta-analysis evaluates the effectiveness of lemon balm in treating depression and anxiety. The findings suggest that lemon balm has a significant positive impact on reducing symptoms of both conditions, supporting its use as a complementary therapy.