Get Your Personalized Supplement StackSupplement Stack Quiz

Organic Lemon Balm Extract

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

Overview

Lemon balm (Melissa officinalis) is a perennial herb native to the eastern Mediterranean and western Asia, recognized for its fragrant leaves that contain essential oils such as citronellal and geranial. This herb has a historical use in traditional medicine for a variety of ailments, including anxiety, insomnia, and gastrointestinal issues. Modern applications capitalize on its mild sedative properties, making it effective for anxiety reduction, sleep enhancement, and mood improvement. Often used in synergy with other calming herbs like valerian and chamomile, lemon balm is noted for its potential health benefits. Current scientific understanding of its efficacy is moderate, indicating a need for further high-quality clinical trials to fully elucidate its advantages and mechanisms of action.

Benefits

Research indicates that lemon balm can significantly lessen anxiety and depressive symptoms, with standardized mean differences (SMDs) of -0.98 for anxiety and -0.47 for depression, demonstrating clinically relevant improvements in mental health. A systematic review has confirmed its ability to improve sleep quality and cognitive performance, particularly in individuals with mild mood disorders. Moreover, lemon balm has topical applications that may alleviate cold sore symptoms, though evidence for gastrointestinal benefits is weaker. Populations that benefit most include adolescents with PMS, postmenopausal women, and Alzheimer's patients. While the overall efficacy of lemon balm appears supported by various studies, the evidence quality varies and warrants critical assessment.

How it works

Lemon balm primarily exerts its effects on the central nervous system by enhancing GABAergic activity, which is crucial for anxiety reduction and mood stabilization. Key compounds such as rosmarinic acid impede GABA transaminase, leading to increased GABA availability. Additionally, lemon balm interacts with nicotinic and muscarinic acetylcholine receptors, which are notable in the modulation of cognitive functions and mood. Its antispasmodic effects contribute to gastrointestinal symptom amelioration, likely through mechanisms that promote smooth muscle relaxation.

Side effects

Lemon balm is generally considered safe, with few side effects reported, most of which are mild and similar to placebo responses; these include headaches, dizziness, and gastrointestinal discomfort, occurring in over 5% of users. Rarely, hypersensitivity reactions may occur but are not well-documented in studies. There are no major drug interactions noted, though caution is advised when lemon balm is used with sedatives or GABA-affecting medications due to the potential for additive effects. While there are no established contraindications, individuals with allergies to the Lamiaceae family should be cautious. The effects of lemon balm during pregnancy or lactation remain under-researched, so consultation with a healthcare provider is recommended.

Dosage

Dosage recommendations for lemon balm differ based on the formulation. For dried capsules, a common range is 300 to 500 mg taken three times daily primarily for anxiety and depression. When prepared as a tea, 1.5 to 4.5 grams (approximately a quarter to a teaspoon) of dried leaves can be steeped in hot water up to four times a day. Suggested tincture use is about 60 drops daily. Although a maximum safe dosage is not well-defined, careful monitoring is advised for dosages exceeding 1.5 grams. For sleep-related issues, evening consumption is recommended, while topical applications are used for cold sore treatment. Combining lemon balm with phospholipid carriers can enhance its absorption.

FAQs

Is lemon balm safe for children?

Lemon balm can be used topically for cold sores in children under medical supervision; however, oral use should be approached with caution due to limited research.

Can lemon balm be taken during pregnancy?

There is limited research regarding the safety of lemon balm during pregnancy, so consulting a healthcare professional is recommended before use.

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

Users may expect to see improvements in anxiety and depression symptoms within a few weeks of consistent use.

Is lemon balm effective on its own?

Yes, lemon balm has demonstrated individual efficacy in several studies, functioning through specific biochemical pathways, not merely as a placebo.

Research Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6687118/ – This systematic review analyzed the effects of lemon balm on sleep, anxiety, and cognitive function. The review found a significant reduction in anxiety symptoms and improvement in sleep quality with varied evidence quality across studies.
https://www.frontiersin.org/articles/10.3389/fphar.2021.724234/full – This study explored the pharmacological properties of lemon balm, highlighting its action on GABAergic pathways and its potential as a treatment for mild anxiety and sleep disturbances.