Lemon balm (Melissa officinalis) is a fragrant herb belonging to the mint family, historically valued for its soothing properties. Its leaves, which carry a distinct, mild lemon scent, have been used for centuries to manage restlessness and nervousness. This herb is often prepared as an infusion to create a calming beverage. This article focuses on preparing lemon balm tea specifically to help reduce feelings of anxiety and stress.
Preparing the Tea for Maximum Potency
Achieving the tea’s maximum calming effect requires attention to the preparation method, particularly the ratio of herb to water and the steeping duration. Sourcing the herb is the first step; dried lemon balm is often preferred over fresh leaves because the active compounds are more concentrated by weight. A standard ratio for a therapeutic cup is approximately one to two teaspoons of dried herb for every eight ounces of water.
Water temperature is important for proper extraction of the herb’s beneficial oils and compounds. Bring the water just to a boil, then let it cool for about a minute before pouring; this prevents scorching the delicate leaves and avoids a bitter taste. The most crucial step for anxiety relief is the steeping time, which must be significantly longer than a standard tea.
For the anti-anxiety compounds to fully infuse, the tea should be steeped for a minimum of ten to fifteen minutes. It is important to keep the cup or vessel covered during steeping. Covering the brew traps volatile essential oils, such as citral and citronellal, which would otherwise evaporate with the steam, reducing the final potency. Once strained, the tea can be enjoyed as is, or a small amount of honey can be added to balance the earthy flavor.
How Lemon Balm Affects Anxiety
The calming properties of lemon balm are linked to active phytochemicals that interact with the central nervous system. These compounds include phenolic acids, such as rosmarinic acid, and terpenes, which contribute to the herb’s characteristic scent. These substances modulate the brain’s chemical messaging system, leading to a reduction in nerve excitability.
The primary mechanism for anxiety reduction involves the gamma-aminobutyric acid (GABA) system, the main inhibitory neurotransmitter system in the brain. GABA works to quiet the nervous system and promote relaxation. Rosmarinic acid, a prominent compound in lemon balm, can inhibit an enzyme called GABA transaminase (GABA-T).
Inhibiting GABA-T prevents the rapid breakdown of GABA, increasing the level of this calming neurotransmitter available in the brain. This prolonged presence of GABA helps slow down nerve signals and reduce the physical and mental symptoms associated with anxiety. By promoting GABA activity, lemon balm helps induce a feeling of tranquility without causing excessive sedation.
Recommended Consumption and Safety
The frequency of consumption can vary depending on individual needs and the severity of anxiety symptoms. A common recommendation for routine anxiety management is consuming one to three cups of tea daily. Drinking the tea during periods of acute stress or in the evening is often suggested to take advantage of its mild, calming effects.
Lemon balm is safe, but mild side effects can occur at very high doses, such as slight drowsiness, nausea, or dizziness. Potential interactions with certain medications should be noted. Lemon balm may enhance the effects of sedative medications, including those prescribed for anxiety or sleep, due to its calming properties.
A consultation with a healthcare provider is necessary before incorporating lemon balm tea into a regular routine, especially if you take prescription drugs. Lemon balm may interfere with thyroid function and potentially reduce the effectiveness of thyroid hormone replacement therapy. Due to a lack of comprehensive safety data, pregnant or nursing individuals should seek medical advice before consuming the tea.