Lemon Balm – The Science
Lemon balm is an herb with natural bioactive compounds to ease anxiety and help people with insomnia.
Each can of TranquiliTea contains 264mg of Lemon Balm.
Lemon balm contains a compound known as rosmarinic acid that appears to have antioxidant and antimicrobial properties. Antioxidants help prevent cell damage. Antimicrobials kill infection-causing organisms like bacteria and viruses.
Below are some findings from current research on lemon balm.
Anxiety
Lemon balm might help reduce anxiety, according to a small pilot study.
The study found that consuming a sweetened water-based drink containing 0.3 grams of lemon balm extract reduced stress and improved mood in a group of 25 healthy young adults compared to a drink with no active substance in it (placebo).
The researchers confirmed the results by repeating the test with yogurt instead of water. The participants reported feeling the anxiety-reducing effects within one to three hours after eating the yogurt. However, more human research is needed to confirm the effects of lemon balm on anxiety in humans.
Insomnia
A compound in lemon balm called rosmarinic acid is thought to improve sleep in people with insomnia.
According to a 2013 study as well as studies before, using lemon balm combined with valerian root significantly improved sleep quality in 100 people in menopause compared to taking a placebo.
It’s important to note that these studies and others used a combination of lemon balm with another herbal supplement (valerian). Therefore, more research is needed just to look at lemon balm to see if it could produce these effects on sleep without being combined with something else.
Cold Sores
Most of the research on lemon balm for cold sores was done using lab test-tube studies.
In the studies, it appeared that lemon balm could kill a broad range of common viruses such as herpes simplex virus type 1 (HSV-1). HSV-1 is associated with cold sores and some cases of herpes.
More randomized controlled trials in humans would need to be done to find out if lemon balm can really help with cold sores.
What Are Side Effects of Lemon Balm?
Consuming a supplement like lemon balm may have side effects. These side effects could be mild and common or severe.
Common side effects herbal supplements which may also be felt from lemon balm may be:
- Headache
- Nausea
- Bloating
- Gas
- Vomiting
- Indigestion
- Dizziness
- Stomach pain
- Anxiety
- Agitation
The risk of side effects tends to increase as higher doses are used.
It is recommended to avoid using lemon balm if you:
- Drink alcohol
- Use sedatives
- Take glaucoma (e.g., travoprost) and/or thyroid (e.g., levothyroxine) medications
- Take antiretroviral medications
Summary
Lemon balm (Melissa officinalis) is an herb in the mint family. It can be made into tea, taken as a supplement or extract, or rubbed on the skin in balms and lotions.
Lemon balm has been studied for its potential uses in anxiety and sleep disorders, but the research is limited. More human studies to look at lemon balm as a single supplement, rather than in combination products, are needed.
It's important to remember that lemon balm cannot replace any treatment plan prescribed by your healthcare provider. Remember that supplements are not regulated by the FDA, so be cautious when purchasing any supplement. Like most supplements, it is important to talk with your healthcare provider if you are considering using lemon balm for any health purpose.
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