Lemon balm, a popular herb with traditional uses, is known for its calming properties. Many use it to support relaxation and well-being. A primary question is whether lemon balm increases gamma-aminobutyric acid (GABA), a key brain chemical involved in calmness. This article explores how lemon balm influences brain chemistry and its observed effects.
What is GABA and Its Role?
Gamma-aminobutyric acid, or GABA, is the primary inhibitory neurotransmitter in the central nervous system. Its main role is reducing nerve cell excitability, effectively slowing down brain activity. This promotes calmness and regulates the brain’s response to stress, fear, and anxiety.
Balanced GABA levels maintain mental equilibrium, mood stability, and healthy sleep. When GABA binds to its receptors, it decreases nerve cell responsiveness, making them less likely to fire. This inhibitory effect is fundamental for various physiological processes, including muscle relaxation and the initiation of sleep.
How Lemon Balm Interacts with Brain Chemistry
Lemon balm contains compounds that interact with the brain’s GABAergic system, though it may not directly increase GABA levels like some medications. Rosmarinic acid, a key compound in lemon balm, inhibits the enzyme GABA transaminase (GABA-T), which breaks down GABA. This inhibition increases GABA availability in the brain.
Other compounds, including rosmarinic acid, also bind directly to GABA-A receptors, mimicking GABA’s inhibitory effects. This interaction contributes to the herb’s calming influence by promoting a more relaxed state. Beyond GABAergic modulation, lemon balm also affects other neurotransmitter systems. It influences cholinergic activity by inhibiting acetylcholinesterase, an enzyme that breaks down acetylcholine, a neurotransmitter involved in cognitive functions. Additionally, its antioxidant properties help protect brain cells from oxidative stress.
Scientific Insights into Lemon Balm’s Calming Effects
Scientific studies have explored lemon balm’s effects on humans, particularly concerning anxiety and sleep. Research indicates that lemon balm can reduce symptoms of anxiety. For instance, a systematic review and meta-analysis found it significantly improved anxiety scores.
Studies also suggest lemon balm enhances sleep quality. Research has reported improvements in sleep quality, reduced insomnia symptoms, and increased deep sleep duration. These calming properties align with the herb’s interaction with the GABAergic system, promoting relaxation and mitigating stress. The findings support lemon balm’s traditional use for calmness and improved sleep.
Using Lemon Balm: Forms, Dosage, and Safety
Lemon balm is available in teas, tinctures, and capsules. For tea, 6-12 grams of dried herb daily is typical. Concentrated extracts, like capsules or tinctures, often range around 500 mg of dry extract daily, though individual needs may vary.
Lemon balm is generally considered safe and well-tolerated, with some potential mild side effects such as nausea or dizziness. Pregnant or breastfeeding individuals should consult a healthcare provider before use. Those with thyroid conditions should be aware that lemon balm may have an “antithyrotropic effect,” potentially interfering with thyroid medication. Caution is also advised when combining lemon balm with sedatives, anti-anxiety medications, or muscle relaxers due to potential additive effects.