Lemon balm leaves have been used in herbal medicine dating back to around the year A.D. 60 in Ancient Greece. There, it was prescribed by Pedanius Dioscorides, the physician and botanist who penned an encyclopedia called De Materia Medica on herbal medicine. Back then, it’s thought that he used lemon balm to treat fevers and gassiness, and to improve people’s spirits. Fun fact: Lemon balm was also used in spells to heal broken hearts and attract love. Today, lemon balm is used as an herb in cooking and it’s available in medicinal teas, tinctures, salves, capsules, and essential oils. Here are some more details on the most promising research-backed benefits of lemon balm: Another study2 found that consuming foods and beverages laced with lemon balm was associated with improvements in mood and cognitive performance and reduced levels of anxiety. Research suggests3 that a compound in lemon balm called rosmarinic acid may be responsible for the calming effects since it’s known to activate GABA receptors in the brain. (Learn how GABA works in your brain and why it’s so important.) As for the ideal supplement dose, that may depend on what you’re treating too, so it’s good to consult with a health care provider who has a knowledge of herbs. But a good general rule is not to exceed 1.6 grams (1,600 milligrams) per day since doses of 600 to 1,600 milligrams of lemon balm extract is the range often studied in clinical trials. Also, as with all dietary supplements, be sure to seek out a reputable brand to avoid contamination. For topical uses on cold sores, some experts recommend applying a lemon balm cream containing 1 percent of a standardized 70:1 extract four times per day, until a few days after the sores have healed. This is the type of cream often used in studies. And for anxiety, insomnia, bloating, period cramps, or a cognitive boost, take it internally via a tincture, tea, or capsule. “I’ve found that ingesting lemon balm is most approachable for people in teas, often blended with other soothing herbs, or in capsule form,” says Cording. Fresh lemon balm tea: Pick a few leaves off a lemon balm plant (the equivalent of about 2 tablespoons), cut or tear them up, then put them into a tea ball or infuser and steep in 8 ounces of boiling water for a few minutes. Add a little honey for a touch of sweetness. Dried lemon balm tea: Purchase dried lemon balm leaves from a reputable company like Mountain Rose Herbs. Put a heaping tablespoon into a tea ball, diffuser, or tea sachet and steep in 8 ounces of boiling water for a few minutes. You can also use slightly less lemon balm and add other soothing herbs to your blend such as passionflower, lavender, or skullcap. You should also keep in mind that capsules are a concentrated dose of lemon balm and carry a higher risk for adverse effects, whereas consuming fresh lemon balm in recipes or drinking a soothing tea made from dried lemon balm leaves carries a much lower risk. Side effects of lemon balm supplements are relatively rare but could include nausea, vomiting, abdominal pain, dizziness, wheezing, and increased appetite. To reduce side effects and boost absorption, always take lemon balm with a meal or snack, suggests Cording. Lemon balm creams may cause skin irritation. Lemon balm may also interfere with certain medications. So if you’re taking thyroid medication, glaucoma medication, sedatives, barbiturates, or medication that affects serotonin, talk to your health care provider about whether lemon balm is safe. Same goes for women who are breastfeeding or pregnant. All in all, lemon balm is a wonderful herb to experiment with to ease everything from painful cramps to stressful days. We’d recommend starting with a tea and working your way up from there.
