Lemon balm (Melissa officinalis) is a versatile herb in the mint family, recognizable by its bright, lemony scent and slightly crinkled leaves. Historically used in European folk medicine, its applications range from culinary flavoring to supporting well-being. The preparation method determines the concentration of active compounds, such as rosmarinic acid and volatile oils. This guide focuses on practical methods of preparation and application, from simple infusions to potent extracts and external uses.
Preparing Lemon Balm for Internal Use
The most common and gentle way to consume the herb is through an infusion, often called tea, which can be made from either fresh or dried leaves. For a therapeutic strength tea, use 1 tablespoon of dried lemon balm or 2 tablespoons of fresh, lightly bruised leaves for every cup of boiling water. To ensure the volatile oils are captured, steep the herb in a covered vessel for approximately 10 to 15 minutes before straining and drinking.
For a stronger preparation, or what herbalists sometimes call an infusion, you can use a higher ratio of up to 1 ounce of dried herb per quart of boiling water, steeping for 30 minutes to four hours. This method creates a potent liquid that can be consumed throughout the day. Beyond infusions, the fresh leaves lend a pleasant citrus and mint flavor to food and drink. They can be tossed into green salads or fruit salads, or they can be used to flavor water, simple syrups, and vinegars.
Using Concentrated Extracts
Concentrated forms of the herb, such as liquid tinctures and standardized capsules, allow for precise dosing and deliver a higher potency of the active compounds. A liquid tincture is typically an alcohol-based extraction, created by steeping the fresh or dried herb in high-proof alcohol to pull out the beneficial constituents. The resulting liquid is highly concentrated and should be diluted in water or juice before ingestion.
Standardized commercial tinctures often recommend a dosage range of 15 to 60 drops (0.5 to 2 milliliters) two to three times per day. For targeted effects, many commercially available capsules and tablets are standardized to contain a specific percentage of rosmarinic acid, a phenolic compound thought to be responsible for some of the herb’s actions. Powdered extracts used in clinical trials have been studied at doses ranging from 300 to 1,600 milligrams in a single dose, or 400 to 600 milligrams daily in divided doses.
Topical and Aromatic Applications
Lemon balm can be applied externally to the skin or inhaled for its aromatic effects. To create a topical oil infusion, fresh or dried leaves are steeped in a carrier oil, such as jojoba or avocado oil, for several weeks to draw out the herb’s properties. This infused oil can then be used directly as a massage oil to soothe tension or as the base for a homemade salve or cream designed to calm minor skin irritations.
Pure lemon balm essential oil, also known as Melissa oil, is highly concentrated and must always be diluted before skin application. For general body application, a safe dilution ratio is typically 2-10%, which means mixing three to five drops of essential oil per tablespoon of carrier oil. Topical creams containing a 1% extract have been studied for their application on cold sores caused by the herpes simplex virus. Aromatic use involves inhaling the scent directly from a diffuser or from two to three drops placed on a cotton ball for mood effects.
Safe Sourcing and Dosage Considerations
Sourcing is a primary concern, and choosing products made from organically grown, non-sprayed lemon balm helps ensure a clean final product. While the herb is generally regarded as safe for most people, it can cause mild side effects such as headache, dizziness, or increased appetite in rare cases. Dosage varies significantly by form, but studies suggest that the maximum daily intake of the crude, dried herb is typically between 1.5 and 4.5 grams per day.
Lemon balm may interact with certain medications due to its possible effects on the thyroid and its naturally sedative properties. People taking thyroid hormone replacement medications should use caution, as the herb may interfere with the drug’s effectiveness. Combining lemon balm with sedatives, including prescription sleep aids or alcohol, may intensify drowsiness and should be discussed with a healthcare professional.