The perennial herb Melissa officinalis, commonly known as lemon balm, has been used for centuries for its gentle, soothing properties. While historically applied for digestive support and uplifting the spirit, its most recognized use today is promoting calmness. As a member of the mint family, lemon balm offers a mild, lemon-scented aroma and flavor. Many people use this traditional botanical as a natural way to manage feelings of nervousness, tension, and generalized anxiety. Scientific examination has focused on how this plant creates a sense of tranquility.
The Science Behind Lemon Balm’s Calming Effect
Lemon balm’s anxiety-reducing effects are primarily attributed to its interaction with the central nervous system’s neurotransmitters. The main active compounds are phenolic acids, most notably rosmarinic acid, along with various terpenoid derivatives. These compounds work to modulate the activity of gamma-aminobutyric acid, or GABA, which is the primary inhibitory neurotransmitter in the brain. GABA works like a brake pedal, reducing excessive neural activity that often contributes to feelings of stress and anxiety.
Rosmarinic acid specifically works by inhibiting an enzyme called GABA transaminase (GABA-T). This enzyme breaks down GABA once it has been released, so inhibiting its action leads to higher concentrations of GABA remaining in the brain. An increase in available GABA helps to quiet the nervous system, promoting relaxation and reducing excitability. Some components of lemon balm may also directly bind to GABA-A receptors, mimicking GABA’s action to enhance the calming signal. This combined mechanism allows lemon balm to gently quiet the over-firing of neurons associated with nervous tension.
Practical Methods of Consumption
Lemon balm is readily available in several forms, allowing flexibility in incorporating it into a daily regimen. The simplest and most traditional method is consuming an infusion, commonly known as lemon balm tea, made from the dried or fresh leaves. This preparation is often preferred for its mild flavor and gentle effect, suitable for both acute relaxation and regular consumption. The tea method allows for the slow extraction of water-soluble compounds, providing a comforting and aromatic experience.
For those seeking a more concentrated effect or convenience, standardized extracts are available in capsule or tablet form. These supplements typically contain dried, concentrated plant material standardized to a specific percentage of rosmarinic acid. Standardization ensures a consistent amount of the active compound in each dose, which is valuable when aiming for a therapeutic effect. This form is often chosen for daily maintenance or when a higher concentration of active ingredients is desired.
Another popular option is the liquid extract, or tincture, made by steeping the herb in a solvent, usually alcohol or glycerin. Tinctures are highly concentrated and are administered by dropping a small amount directly under the tongue or mixing it into a beverage. This method has a faster onset of action compared to capsules because the compounds are quickly absorbed into the bloodstream. Tinctures are useful for those who experience sudden bouts of anxiety and need immediate relief.
Preparing and Dosing Lemon Balm for Efficacy
To use lemon balm effectively for anxiety, the correct preparation and dosage for each form must be considered. For a soothing tea infusion, use approximately 1.5 to 4.5 grams of dried lemon balm leaves per 150 milliliters (about one cup) of water. The water should be brought to a full boil, then allowed to cool slightly before pouring it over the leaves. A steeping time of 5 to 10 minutes is recommended to ensure the extraction of the calming compounds without introducing excessive bitterness.
When using standardized extracts in capsules, a common dosage range for anxiety relief is between 300 to 500 milligrams of the extract. This dose can be taken up to three times daily, depending on individual needs and symptom severity. Studies have utilized a range of 400 to 600 milligrams daily, often divided into two doses. For liquid tinctures, 60 drops of a hydroalcoholic extract daily, often divided across the day, is common.
The frequency of use can be adjusted for acute or long-term management. A tea or tincture may be used as needed for immediate tension, while capsules are often used for consistent daily maintenance. Regardless of the form, start at the lower end of the recommended dosage range and gradually increase it until the desired calming effect is achieved. Consuming the herb with food may help mitigate potential gastrointestinal discomfort.
Safety Considerations and Potential Interactions
While lemon balm is generally considered safe for most people, mild side effects have been reported, including nausea, increased appetite, and dizziness. These effects are usually temporary and often relate to higher dosages or individual sensitivity. Discontinue use and consult a healthcare provider if any persistent or uncomfortable reactions occur.
Lemon balm has a moderate potential for interaction with certain medications, primarily due to its sedative properties. Combining it with prescribed sedatives, such as those used for sleep or anxiety, may result in excessive drowsiness and slowed breathing. The herb is also known to interfere with thyroid hormone levels and may decrease the effectiveness of thyroid replacement therapy. People with thyroid conditions should consult a physician before using lemon balm.
Due to a lack of sufficient safety research, lemon balm is not recommended for use during pregnancy or while breastfeeding. Anyone scheduled for surgery should stop taking lemon balm at least two weeks beforehand, as it may interact with anesthesia. Consulting a healthcare professional is advisable before starting any herbal supplement, especially when currently taking prescription drugs.