Lemon balm, or Melissa officinalis, is a perennial herb in the mint family (Lamiaceae) native to the Mediterranean region, Central Asia, and south-central Europe. Its history as a cultivated plant and medicinal remedy dates back more than 2,000 years, with mentions in the writings of ancient Greek and Roman scholars. The genus name, Melissa, is derived from the Greek word for “honey bee,” a nod to the flowers’ strong attraction to the insects. This herb’s signature light, citrusy aroma comes from volatile oils, including geranial, neral, and citronellal, which are responsible for its soothing properties.
Preparation Methods for Consumption
The simplest way to use the herb internally is by making a hot water infusion, or tea, which can be prepared using either fresh or dried leaves. To make an infusion, steep approximately one to two teaspoons of dried lemon balm leaves, or a handful of fresh, lightly crushed leaves, in one cup of hot water. The steeping time typically ranges from five to ten minutes, depending on the desired strength of the brew.
A more concentrated preparation is a tincture, which uses alcohol to extract the compounds that are less soluble in water. To create a tincture, fresh lemon balm leaves are typically chopped and covered completely with a high-proof alcohol, such as 80-proof vodka, at a ratio of about one part herb to three parts liquid. The mixture is then sealed in a jar and left to infuse in a cool, dark location for a minimum of four weeks, with occasional shaking to assist the extraction process.
For external application, the herb can be incorporated into topical oils or salves, which are often used for skin conditions. A lemon balm infused oil is made by steeping fresh or dried leaves in a carrier oil, such as olive or almond oil, over a period of several weeks. This infused oil is then combined with melted beeswax and allowed to cool to create a semi-solid salve.
Primary Applications for Health and Wellness
Lemon balm is frequently used to support the nervous system, mainly for its effects in reducing anxiety and promoting rest. The anxiolytic properties are primarily linked to the herb’s high content of rosmarinic acid, a compound that influences neurotransmitter activity in the brain. Rosmarinic acid acts by inhibiting the enzyme GABA transaminase (GABA-T), which is responsible for breaking down the calming neurotransmitter gamma-aminobutyric acid (GABA).
By preserving GABA, the herb helps to increase its concentration in the brain, leading to reduced neuronal excitability and a calming effect. This same mechanism contributes to the herb’s traditional use as a mild sedative, which can improve overall sleep quality and reduce the time it takes to fall asleep.
The herb is also valued for its support of the digestive system, where it acts as an antispasmodic and carminative. Compounds such as citral and eugenol acetate can help relax the smooth muscle of the digestive tract, which supports the relief of mild gastrointestinal discomfort. This action is particularly helpful for easing gas, bloating, and cramping associated with conditions like functional dyspepsia.
The herb is also used topically for cold sores caused by the Herpes simplex virus (HSV). Lemon balm extracts contain polyphenols and tannins that exhibit antiviral activity, which has been shown in studies to help speed the healing process of these lesions. Topical creams containing a 1% extract are typically applied at the first sign of an outbreak to reduce the severity of symptoms.
Safety Considerations and Dosage
For internal use, the dosage for dried herb in a tea ranges from 1.5 to 4.5 grams per day, and a typical daily intake of a tincture ranges from 2 to 6 milliliters. Commercially prepared extracts are often standardized, with doses ranging from 600 to 1,600 milligrams daily used in clinical studies.
Side effects are usually mild and may include slight nausea, dizziness, or increased appetite, especially when the herb is taken in very high doses. Caution is advised when using lemon balm in conjunction with other sedative medications, as it may increase drowsiness.
The herb may interact with thyroid hormone levels, and individuals managing thyroid conditions, such as hypothyroidism or Graves’ disease, should exercise caution. It is recommended to avoid the use of lemon balm if taking thyroid replacement therapy, as it may potentially decrease the medication’s effectiveness. Since there is not enough reliable information to confirm the safety of using lemon balm during pregnancy or while breastfeeding, it is generally advised to avoid consumption during these periods.