Superpure Lemon Balm Leaf Extract
Also known as: Melissa officinalis, Lemon balm, Balm, Balm mint
Overview
Lemon balm (*Melissa officinalis*) is a perennial herb native to Europe and Asia, characterized by its light, citrusy aroma. Traditionally, it has been used in teas, tinctures, and as a culinary herb for its calming properties. Modern applications include its potential benefits for anxiety, insomnia, digestive issues, cardiovascular health, and cognitive function. The herb is rich in phenolic compounds, particularly rosmarinic acid, which contributes to its antioxidant properties. Research on lemon balm is moderately mature, with increasing evidence from clinical trials, though studies are often limited by heterogeneity and small sample sizes. Systematic reviews and meta-analyses suggest efficacy for anxiety and depression, but results should be interpreted cautiously due to study variability. It is generally considered safe with minimal side effects.
Benefits
Lemon balm has demonstrated efficacy in improving anxiety and depression. A meta-analysis indicated significant improvements in anxiety and depression scores compared to placebo, with standardized mean differences (SMD) of -0.98 for anxiety and -0.47 for depression. It may also offer cardioprotective effects by reducing total cholesterol and triglycerides, potentially benefiting individuals with cardiometabolic conditions. Furthermore, lemon balm may improve sleep quality and reduce agitation, making it useful for those with sleep disturbances. These benefits are primarily observed in short-term clinical trials, and further research is needed to assess long-term effects.
How it works
Lemon balm's antioxidant and anxiolytic effects are primarily attributed to its phenolic compounds, especially rosmarinic acid. These compounds may interact with the central nervous system to reduce anxiety and improve mood. While the exact molecular targets are not well-defined, it is believed that these phenolic compounds influence neurotransmitter activity. The bioavailability of lemon balm varies depending on the extraction method and form of administration, affecting its absorption and efficacy.
Side effects
Lemon balm is generally considered safe with minimal side effects. Common side effects are not consistently reported, but potential uncommon side effects (1-5%) include allergic reactions or gastrointestinal upset. Rare side effects are not well-documented. Lemon balm may interact with sedatives or thyroid medications due to its effects on neurotransmitters and thyroid function. It is contraindicated in pregnancy and breastfeeding due to a lack of safety data. Caution is advised in individuals with thyroid disorders. Overall, the safety profile is favorable, but consultation with a healthcare provider is recommended, especially for those with pre-existing conditions or taking other medications.
Dosage
The minimum effective dose of lemon balm typically starts at 700 mg per day. Optimal dosage ranges from 700 mg to 4 grams per day, depending on the form (leaf, powder, or tea). The maximum safe dose is not well-established, but doses above 4 grams per day are not commonly studied. For sleep benefits, it is best taken before bedtime, or as needed for anxiety. Tea or tincture forms may offer more bioavailable compounds compared to dried leaf. Bioavailability can be enhanced with proper extraction methods. No specific cofactors are required for its efficacy.
FAQs
Can lemon balm be combined with other herbs?
Lemon balm can be used in combination with other herbs for enhanced effects, but caution is advised due to potential interactions. Consult with a healthcare provider before combining it with other supplements or medications.
Is lemon balm safe to use?
Lemon balm is generally safe, but it's important to consult a healthcare provider before use, especially if you are taking medications or have pre-existing health conditions, such as thyroid disorders.
How long does it take to see results from lemon balm?
It is best taken consistently for several weeks to assess efficacy. You may notice improvements in anxiety and sleep quality within a few weeks of regular use.
What are the expected results from taking lemon balm?
Lemon balm may help improve anxiety and sleep quality. However, it is not a substitute for medical treatment; consult a healthcare provider for severe conditions.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/34449930/ – This systematic review and meta-analysis examined the effects of lemon balm on anxiety and depression. The study found that lemon balm significantly improved anxiety and depression scores compared to placebo, indicating its potential as a natural remedy for these conditions. However, the authors noted high heterogeneity between studies, suggesting the need for more standardized research.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8100328/ – This systematic review and meta-analysis investigated the impact of lemon balm on cardiometabolic conditions. The findings suggest that lemon balm can reduce total cholesterol and triglycerides, offering potential benefits for individuals with specific health conditions. The authors highlighted the moderate quality of the evidence due to potential biases in the included studies.
- https://www.mdpi.com/2072-6643/16/23/4199 – This systematic review explored the effects of lemon balm on various populations, including those with sleep disturbances. The study indicated that lemon balm may improve sleep quality and reduce agitation. The authors noted the limited evidence on long-term effects, suggesting the need for further research to confirm these findings.
- https://research.bond.edu.au/en/publications/the-effects-of-lemon-balm-melissa-officinalis-l-on-depression-and – This research investigates the effects of lemon balm on depression and related symptoms. The study provides insights into the potential mechanisms and clinical applications of lemon balm in managing depressive disorders. Further details on sample size, duration, and specific findings would require direct access to the full publication.
- https://examine.com/supplements/lemon-balm/ – Examine.com provides a comprehensive overview of lemon balm, summarizing its benefits, mechanisms, and safety profile based on available scientific evidence. It serves as a valuable resource for understanding the current state of research on lemon balm and its potential health applications. The site synthesizes findings from various studies to offer an evidence-based perspective on the supplement.