Lemon balm, scientifically known as Melissa officinalis, is a perennial herb treasured for its bright, lemon-like aroma. This fragrant plant belongs to the mint family, Lamiaceae, and is native to the Mediterranean region and Western Asia. Its use dates back over 2,000 years, establishing it as a long-standing fixture in traditional herbal practices. The herb’s leaves contain volatile oils and phenolic acids, which contribute to its diverse applications.
Supporting Emotional Calm and Sleep
The herb is widely recognized for its gentle, supportive effects on the nervous system, earning it the traditional classification of a nervine. Its calming action helps to soothe feelings of stress and tension, which can contribute to generalized anxiety. The primary mechanism involves phenolic compounds like rosmarinic acid, a component thought to modulate the gamma-aminobutyric acid (GABA) system in the brain.
Rosmarinic acid is believed to inhibit GABA transaminase, the enzyme responsible for breaking down the inhibitory neurotransmitter GABA. By slowing this breakdown, lemon balm effectively increases the availability of GABA, which promotes relaxation and a reduction in alertness.
This calming effect extends naturally to supporting restful sleep, particularly in cases of mild insomnia or restlessness linked to stress. Studies have noted that consuming lemon balm can lead to improved self-rated calmness and reduced anxiety within a few hours of administration. While it is not a strong sedative, its ability to quiet the nervous system makes it a helpful option for individuals experiencing difficulty settling down at night.
Aid for Digestive Discomfort
Melissa officinalis has a distinct history of use for supporting the gastrointestinal tract. The herb is classified as a carminative, meaning it helps to relieve common symptoms of indigestion such as gas and bloating. This benefit is often attributed to the herb’s volatile oils, specifically citral and citronellal.
The smooth muscles lining the digestive tract can experience painful, involuntary contractions known as spasms, contributing to conditions like nervous stomach. Lemon balm acts as an antispasmodic, helping to relax these smooth muscles in the gut wall. This soothing action can alleviate cramping and general gastrointestinal discomfort.
When combined with other digestive herbs, lemon balm has shown promise in managing symptoms of functional dyspepsia, which is chronic upper abdominal discomfort. The herb’s ability to act locally on the gut muscles makes it a valuable aid for digestive issues exacerbated by tension.
Topical and Specific Applications
A primary application of lemon balm is its use as a topical agent, due to its demonstrated antiviral properties. The extract, particularly when concentrated, has been shown to be effective against the herpes simplex virus (HSV), which causes cold sores and genital herpes lesions. This action is thought to be related to its high concentration of polyphenolic compounds.
Topical creams or highly concentrated infusions of the herb can be applied directly to the affected area at the first sign of an outbreak, such as a tingling sensation. Research indicates that this application can help to shorten the healing time of cold sores and reduce the severity of symptoms, including blistering and pain. The herb appears to act by interfering with the virus’s ability to attach to host cells.
In addition to its antiviral utility, lemon balm oil and extracts can be used externally for minor skin irritations. The essential oil’s volatile nature also lends itself to use as a mild, natural insect-repellent.
Preparing and Using Lemon Balm Safely
Lemon balm is commonly consumed as a simple infusion, where 1.5 to 4.5 grams of dried leaf are steeped in hot water for approximately 10 to 15 minutes. For those seeking standardized dosing, capsules and tablets containing dried extracts are available, with typical daily amounts ranging from 400 to 600 milligrams, often taken in divided doses. Tinctures, which are alcoholic extracts, also offer a concentrated method of consumption.
For topical applications, such as treating cold sores, a 1% cream or ointment made from a concentrated aqueous extract is generally applied to the affected area multiple times daily. It is important to note that while the leaf extract is safe for internal use, the pure essential oil of Melissa officinalis is highly concentrated and should not be ingested.
Individuals with existing thyroid conditions, especially those taking thyroid hormone replacement medications, should use lemon balm with caution. Components within the herb have been observed to potentially interfere with the binding of thyroid-stimulating hormone (TSH) at the receptor level, leading to an unpredictable effect on thyroid function. Due to a lack of sufficient safety data, people who are pregnant or nursing are advised to avoid medicinal use of lemon balm.