Lemon Balm Benefits

What if a simple garden herb could be a natural ally against stress, aiding digestion, and even soothing the skin? Lemon balm (Melissa officinalis) is an ancient herb with a modern twist. Since Greek and Roman times, it has been known for its remarkable healing properties. Lemon balm remains a go-to remedy in today’s holistic health toolkit. 

The name 'Melissa' comes from the Greek word for 'honey bee.' This name highlights its attractiveness to bees, which are crucial for pollination. By the Middle Ages, lemon balm had become a staple in monastic gardens. Lemon balm continues to be used for its health benefits, which are still relevant in modern herbal medicine.

These historical uses lay the foundation for its current applications. Modern herbalists and health enthusiasts praise lemon balm for its gentle yet effective impact on various systems in the body. This article will focus on the benefits of lemon balm and showcase its lasting significance in herbal medicine.

Overview of Lemon Balm

Lemon Balm (Melissa officinalis) is a distinctive herb characterized by its light green, heart-shaped leaves and clusters of small, white flowers. It originates from the Mediterranean region and parts of West Asia but now grows widely around the world.

This perennial herb thrives in well-drained soil and partial shade to full sun. It can reach up to two feet in height. Its vigorous growth requires careful management to prevent it from dominating garden spaces.

When touched, the leaves release a refreshing lemon scent. Gardeners value lemon balm for its aromatic leaves, which are used in culinary and medicinal applications. The plant also attracts pollinators like bees, enhancing garden biodiversity.

To control its spread, regular pruning is crucial. Harvesting the leaves in the morning is ideal for the best aromatic and therapeutic qualities when the essential oils within the leaves have peaked.

Historically, the use of lemon balm in herbal medicine dates back to ancient times. The Greeks and Romans valued it for its calming effects, promoting sleep and aiding digestion. By the Middle Ages, monks included it in their medicinal gardens for its ability to heal wounds, reduce fever, and improve mood. Known as a 'heart's delight,' lemon balm continues to symbolize its soothing effects on the mind and body.

Today, lemon balm remains a powerful natural remedy for stress, digestive discomfort, and skin health. One of the best ways to enjoy its benefits is by drinking it in tea form. Whether steeped on its own or blended with other complementary herbs, lemon balm tea offers a convenient and delicious way to incorporate this ancient remedy into your daily wellness routine.

Lemon Balm in the garden

Benefits of Lemon Balm on the Body’s Systems

Digestive System

Lemon balm tea is often used as a digestive aid. Drinking lemon balm tea can help ease bloating, indigestion, and nausea. The essential oils in the tea relax the muscles of the digestive tract, helping to alleviate cramps and discomfort. Lemon balm tea’s antispasmodic properties can also ease spasms in the digestive muscles, providing relief from conditions like irritable bowel syndrome (IBS) or general digestive discomfort(1)(2).

 

Nervous System

Drinking lemon balm tea serves as a natural way to calm the nervous system. As a nervine relaxant, lemon balm tea effectively reduces stress and anxiety, promoting relaxation and alleviating mental tension. This calming influence can enhance sleep quality, making it easier to unwind after a busy day and transition smoothly into rest.

By relaxing the mind, lemon balm tea facilitates better sleep while also improving mood and cognitive function. Regular consumption can contribute to long-term mental health benefits, helping to build resilience against stress.

Lemon balm tea's mood-enhancing and cognitive benefits arise from several key mechanisms:

  • Increases Neurotransmitter Activity: The compounds in lemon balm tea positively affect neurotransmitter levels, especially gamma-aminobutyric acid (GABA), a neurotransmitter that influences mood and anxiety regulation. By boosting GABA activity, lemon balm tea promotes relaxation, lowers anxiety, and indirectly improves mood.

  • Antioxidant Properties: Rich in antioxidants, lemon balm tea protects brain cells from oxidative stress, which safeguards cognitive functions like memory, attention, and problem-solving skills.

  • Anti-inflammatory Effects: Lemon balm tea’s anti-inflammatory properties address chronic inflammation, a factor linked to mood disorders and cognitive decline. This support for brain health underpins improved cognitive function and mood.

  • Interacts with Acetylcholine: By inhibiting the breakdown of acetylcholine, a neurotransmitter critical for memory and learning, lemon balm tea ensures higher levels of acetylcholine. This leads to improved memory retention and learning capabilities.

Through these actions, lemon balm tea supports a more balanced mood and sharper cognitive function. Its benefits extend across mental health and cognitive performance, making it a valuable ally in promoting mental well-being(2)(3).

Skin Health

Lemon balm tea offers a unique way to nourish your skin from the inside out. Rich in anti-inflammatory and antioxidant compounds, it helps reduce skin redness and calm irritation. The herb’s natural properties can support the healing of minor wounds, insect bites, and skin conditions like eczema and sunburn by reducing inflammation and oxidative stress.

Soothing Skin Properties
Lemon balm tea’s soothing effects are not only felt internally but can also support skin health by helping to balance inflammation. As you enjoy a cup of lemon balm tea, the anti-inflammatory compounds work to relieve skin irritation and redness, which is particularly beneficial for those dealing with inflammatory skin conditions.

The antioxidants in lemon balm tea help protect the skin from oxidative stress, which is a major contributor to premature aging. By consuming lemon balm tea regularly, you can help protect your skin from environmental damage and promote a more youthful complexion.

Antioxidant and Anti-inflammatory Effects
The essential oils and natural compounds found in lemon balm, such as rosmarinic acid and flavonoids, are powerful antioxidants that can protect skin cells from oxidative stress(7)(1).

Drinking lemon balm tea helps combat free radicals, which can accelerate the aging process by damaging skin cells. The anti-inflammatory effects of lemon balm tea are also valuable for reducing redness and inflammation, which can help manage conditions like acne or irritation from sun exposure.

Antimicrobial Effects
While topical applications of lemon balm are effective for directly treating certain skin infections, drinking lemon balm tea can also contribute to a healthier immune system, potentially reducing the occurrence of skin infections from within.

The antimicrobial properties of lemon balm make it effective against bacterial, fungal, and viral infections, which can benefit the skin indirectly by supporting overall health.

Here’s a breakdown of the types of infections lemon balm tea can help manage through its antimicrobial effects:

  • Bacterial Infections: Lemon balm's natural antibacterial properties can help manage acne by inhibiting the growth of Cutibacterium acnes, the bacteria responsible for many cases of acne. Drinking lemon balm tea may support clearer skin by reducing the underlying causes of breakouts.
  • Fungal Infections: Lemon balm’s antifungal properties, while more effective when applied topically, may still support the immune system when consumed as tea. By reducing yeast growth, lemon balm tea may help prevent conditions like candidiasis from worsening.
  • Viral Infections: Lemon balm tea’s antiviral properties, especially those that target the herpes simplex virus (HSV), can support the body’s defense against cold sores and other viral infections. The phenolic compounds and flavonoids in lemon balm can help reduce the frequency of outbreaks by interfering with the virus's ability to replicate.

Though topical applications of lemon balm are often used to treat skin infections directly, incorporating lemon balm tea into your daily routine provides a gentle, supportive approach to maintaining healthier skin and immune function.

Applications in Skin Care Products

  • Cleansers and Toners: Incorporating lemon balm into these products enhances their antimicrobial efficacy, making them effective at removing impurities and protecting the skin from bacterial and fungal invasions.
  • Moisturizing Creams: Lemon balm-infused creams help maintain healthy skin by offering a barrier that prevents microbial infections and soothes inflamed or irritated skin.
  • Wound Healing Ointments: Due to its ability to prevent infection and promote healing, lemon balm is beneficial in ointments for cuts, scrapes, and minor burns, aiding in faster recovery and preventing microbial growth.
  •  

    The broad-spectrum antimicrobial activity of lemon balm makes it a valuable natural ingredient in managing and preventing a variety of skin infections. By reducing microbial growth and soothing the skin, lemon balm enhances the skin's health and resilience, making it a significant addition to skincare regimens, especially for those prone to microbial skin issues(2).

    Cardiovascular System

    Lemon balm tea supports heart function as a cardiac nervine. It positively affects cardiovascular health by managing blood pressure and heart rate. This is due to its relaxing diaphoretic properties. This means that lemon balm can induce sweating to release excess heat from the body. It can lessen the workload of the heart, especially in stress or heat(3)(4).

    Thyroid Regulation

    Lemon balm tea may play a role in supporting thyroid health, particularly for those with an overactive thyroid (hyperthyroidism). Several key compounds found in lemon balm contribute to its ability to help regulate thyroid function:

    Rosmarinic Acid: This is one of the most significant compounds in lemon balm. It has been shown to have anti-inflammatory and antioxidant properties. The rosmarinic acid in lemon balm blocks the thyroid-stimulating hormone (TSH) from functioning at the thyroid gland receptor sites. This helps to prevent TSH from stimulating the thyroid gland.

    This acid also inhibits the activity of TSH at the thyroid gland receptor sites. This action helps to regulate thyroid function by preventing TSH from activating the thyroid gland.

    Flavonoids: Lemon balm contains various flavonoids, known for their antioxidant properties. Some of these flavonoids have been suggested to interact with the thyroid gland, helping to modulate its activity and potentially reduce the excessive production of thyroid hormones.

    Phenolic Acids: Lemon balm has other phenolic acids, in addition to rosmarinic acid, that could affect the thyroid gland. These compounds could contribute to the overall regulatory effect on thyroid activity.

    Triterpenes: Triterpenes are a group of chemical compounds naturally found in many plants, including lemon balm. These compounds are celebrated for their broad spectrum of therapeutic effects. Triterpenes are known to possess anti-inflammatory, antiviral, antimicrobial, and antitumoral properties, making them powerful agents in the treatment and management of various conditions.

    Combining these compounds in lemon balm can contribute to its reported effectiveness in managing hyperthyroidism symptoms. They help normalize thyroid activity by potentially inhibiting the release of TSH and blocking thyroid hormone receptors. Thus reducing the thyroid gland's activity. However, people with thyroid conditions should consult healthcare professionals before using lemon balm as a treatment(1)(2).

    Cooling and Calming Heat

    Lemon balm tea is highly valued for its ability to cool the body naturally, making it an excellent remedy for managing fevers and discomfort during hot weather. This cooling effect is due to the tea’s diaphoretic properties, which stimulate sweat production. By promoting sweating, lemon balm tea helps dissipate excess body heat through evaporation, effectively lowering body temperature.

    In addition to its cooling benefits, lemon balm tea contains active compounds like rosmarinic acid and flavonoids, which offer soothing effects. These compounds help calm the central nervous system, reducing heat-related stress responses such as irritability and restlessness. This makes lemon balm tea particularly useful for conditions like heat exhaustion or minor heat-induced irritations.

    The tea’s ability to enhance the body's natural thermoregulation process also makes it effective in treating fevers. By encouraging sweat production and dilating blood vessels near the skin’s surface, lemon balm tea promotes heat loss, helping to reduce fevers and alleviate associated discomfort. This supports the body’s natural efforts to regulate temperature during febrile illnesses.

    Moreover, the calming properties of lemon balm tea can address other symptoms often linked to elevated body temperatures, such as anxiety and difficulty sleeping. The mild sedative effects of the tea help induce relaxation, which is essential for recovering from illness and relieving stress caused by heat(2)(3).

    Lemon balm plant

    Practical Applications

    Given its cooling and calming properties, lemon balm can be used in several practical ways to relieve heat-related symptoms:

    • Teas and Infusions: Drinking a tea made from lemon balm leaves can provide internal cooling and hydration during hot weather or when feverish.
    • Compresses: Applying a cloth soaked in a cooled infusion of lemon balm to the forehead or other parts of the body can help reduce external body temperature and provide relief from fever.
    • Bath Additive: Adding lemon balm leaves or a strong infusion to bathwater can offer a soothing and cooling effect, ideal for relaxation and heat relief.

    By understanding these mechanisms and practical uses, individuals can effectively incorporate lemon balm into their health and wellness practices to combat the discomfort associated with heat, both environmental and internal.

    Mildly Drying and Relaxing Tension

    Lemon balm has a mildly drying effect, which comes again from its rosmarinic acid content. This helps in conditions with excess moisture, such as heavy sweating. Lemon balm supports the body's natural balance.

    Lemon balm also relaxes physical and mental tension. This contributes to well-being and relaxation. It is an excellent aid for stress and tension relief(4).

    Understanding the diverse benefits of lemon balm sets the stage for integrating this versatile herb into a daily regimen. There are many ways to implement the healing properties of lemon balm.

    Lemon Balm Tea Benefits

    Lemon balm offers versatile applications, from soothing teas to medicinal preparations and culinary uses. Each form leverages the herb's therapeutic effects, catering to different needs and preferences.

    Preparing and Using Lemon Balm Tea: Lemon balm tea stands out for its calming effects. To prepare it, steep fresh or dried lemon balm leaves in boiling water for five to ten minutes. This process extracts the herb's essential oils, which are rich in beneficial compounds.

    Drinking lemon balm tea can reduce stress, improve sleep quality, and aid digestion. For the best results, enjoy the tea in the evening to relax before bedtime or throughout the day to maintain a calm, focused state.

    Other Uses for Lemon Balm:

    Tinctures: Lemon balm tinctures concentrate the properties of the herb into a liquid form. They provide a convenient way to administer its calming effects. Lemon balm tincture can be taken directly under the tongue or added to water. This method is useful for stress relief and anxiety management.

    Capsules: For those who prefer a no-fuss, precise dosage, lemon balm capsules are ideal. They offer a simple way to incorporate lemon balm's benefits into a daily routine, supporting mood regulation and cognitive function.

    Topical Preparations for Cold Sores: Applying lemon balm topically can combat cold sores. Its antiviral properties make it effective against the herpes simplex virus. Lemon balm in creams and ointments are available for this specific purpose. Applying these preparations to affected areas speeds up healing and reduces symptom severity.

    Culinary Uses: Beyond its therapeutic applications, lemon balm enhances culinary dishes. Its citrusy flavor complements salads, soups, and sauces. Lemon balm can also be infused into syrups, oils, and dressings to add a fresh, lemony note to recipes.

    Lemon balm's soothing and healing properties can be harnessed in various aspects. Lemon balm offers natural, holistic benefits in various forms. It can be enjoyed in all the different forms listed above.

     

    Lemon balm tea

     

    Safety and Considerations

    While lemon balm is safe for most people, it's important to be mindful of potential interactions and considerations. Awareness and caution ensure the benefits can be enjoyed without adverse effects.

    Interactions with Medications and Conditions: Lemon balm may interact with certain medications and medical conditions. It has sedative properties, so combining it with sedative medications might enhance the effect, leading to excessive drowsiness. Individuals taking medications for anxiety, and insomnia should consult healthcare professionals before using lemon balm. Additionally, since lemon balm can influence thyroid activity, those with thyroid disorders or taking thyroid medications should approach its use with caution.

    Considerations for Pregnant or Breastfeeding Women: The safety of lemon balm in pregnant or breastfeeding women remains unclear due to limited research. Although it is widely considered safe in foods, medicinal quantities might pose risks. Pregnant or breastfeeding women should seek advice from healthcare providers before incorporating lemon balm into their routine(5).

    Recommended Dosages and Safe Use

    Finding the right lemon balm dosage can vary depending on the form and intended use. It's always best to start with the manufacturer's recommendations on commercial products. When making lemon balm tea or other homemade preparations, it is recommended to use a small amount to start. The dose can be gradually increased if needed.

    While adjusting the dosage, it’s important to watch for side effects. Though lemon balm is generally safe, some individuals may experience:

    Digestive discomfort: This can include symptoms like nausea or abdominal pain.

    Allergic reactions: Signs could be skin rashes, itching, or respiratory issues.

    Drowsiness: Given lemon balm’s sedative effects, excessive sleepiness is possible, especially when combined with other sedative substances.

    Headache: Some people might encounter headaches after consuming lemon balm.

    Monitoring the body’s response is crucial. Reducing the dosage or discontinuing use may be necessary, especially if side effects persist or if using lemon balm alongside other medications.

    Conclusion

    Lemon balm stands out as a remarkably versatile herb with profound health benefits. Lemon balm is famous for its calming effects on the nervous system. Additionally, it improves sleep, cardiovascular function, and thyroid regulation along with numerous skin conditions.

    Since it is available in so many forms, it easily fits into daily wellness routines. Lemon balm can be a valuable asset in a journey toward natural health.

     

    Lemon Balm plant

     

    FAQ:

    How does lemon balm benefit skin health?

    Lemon balm, known for its anti-inflammatory and antioxidant properties, can be beneficial for skin health. These properties help soothe the skin, reduce redness, and promote the healing of wounds or irritations.

    The antioxidants in lemon balm also protect the skin from free radical damage. Potentially slowing the aging process and improving skin vitality. Additionally, its antimicrobial action can assist in managing acne-causing bacteria.

    Does lemon balm repel mosquitoes?

    Yes, lemon balm repels mosquitoes effectively. It contains high levels of citronellal, a compound also present in citronella. Citronella is a well-known mosquito repellent. The strong lemon scent of lemon balm deters mosquitoes.

    This makes it a natural and eco-friendly choice for pest control. You can crush lemon balm leaves to extract their essential oils. Then, rub the oils on your skin as a topical repellent.

    Can you eat lemon balm?

    Lemon balm is edible and often used in culinary applications for its mild lemon flavor. It commonly enhances salads, soups, teas, and desserts with a refreshing citrus note. Lemon balm is not only tasty but also offers health benefits, including aiding digestion and relieving stress.

    Is lemon balm safe for dogs?

    Lemon balm is generally safe for dogs in moderation. It offers calming effects similar to those it provides humans. This can help reduce anxiety and promote relaxation in dogs. Introduce lemon balm to your dog's diet gradually and in small amounts.

    This approach allows you to monitor for any adverse reactions. Always consult with a veterinarian before adding lemon balm or any new supplement to your dog's regimen. This ensures it is suitable for your pet's health condition.

    Plant Chart

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    Sources:

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    5. Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006–. Lemon Balm. 2021 Apr 19. PMID: 30000901.
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    6. Cho IJ, Kim SE, Choi BR, Park HR, Park JE, Hong SH, Kwon YS, Oh WS, Ku SK. Lemon Balm and Corn Silk Extracts Mitigate High-Fat Diet-Induced Obesity in Mice. Antioxidants (Basel). 2021 Dec 19;10(12):2015. doi: 10.3390/antiox10122015. PMID: 34943118; PMCID: PMC8698494.
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    Kalah Garcia Bio Picture Kalah Garcia is dedicated to fostering whole-body wellness, actively working to enrich the lives of those she encounters. Her approach involves passionately writing articles on health and wellness, aiming to equip others with the knowledge and tools for improved well-being. Kalah's commitment is reflected in her eagerness to share insights and that make a meaningful difference in people's lives.

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