Lemon Balm Benefits, Side Effects, and Tea Recipe

Lemon Balm is a plant from the mint family which is called Melissa officinalis by scientists. It is native to Europe and some parts of Asia but it can certainly grow on your balcony on a pot also. It has been used from ancient history to treat various issues so in this article we will deep dive into lemon balm’s benefits, side effects and you will also get our simple tea recipe.

What is Lemon Balm?

Lemon Balm is a herb known for its various health benefits. It grows naturally in mild climates and it has a lemony fragrance. The leaves are oval, looking a lot like peppermint as they are part of the same family.

This wonderful herb has been used for ages as a remedy for digestive and mental health in particular. It can be consumed fresh, or dry, as a fragrance in aromatic oils or as an extract.

Benefits of Taking Lemon Balm

Lemon balm has a lot of health benefits as stated above, it has been used as a remedy for many health threats from ancient times. Some of the most notable are:

1. Promotes relaxation and reduces stress: This herb is well known for its properties that aid in stress reduction. It has the ability to calm the nervous system. If you want to reduce your anxiety and improve your mood, you should include this in your daily routine.
2. Improves Sleep Quality: If you are dealing with insomnia or you just can’t settle down at night, this herb is a game changer. It works its magic by helping your mind chill out and wind down.
3. Supports Digestive Health: Your gut loves lemon balm. This powerful plant has the power to aid it if there is an indigestion. It eases the symptoms of bloating or gas. Also, it can be useful for the symptoms of IBS(irritable bowel syndrome).
4. Cognitive Function and Memory: Lemon Balm is also known for its benefits on cognition. This powerful plant may be able to enhance memory and focus. If you have mild cognitive impairment, studies say that its magic should work on you.
5. Antioxidant and Antimicrobial Properties: It contains flavonoids which means it is able to lower inflammation. They also act as antioxidants and can fight off free radicals. Also, it has antimicrobial effects and helps your body to keep unwanted microbes far away.

Side Effects of Lemon Balm

In general, lemon balm is safe for most people. It doesn’t matter the form in which you consume it, tea, supplements, or topical applications. However, there should be some points to take into consideration:

• Mild Sedation: As stated earlier, lemon balm has relaxation properties. If you take it in high doses, it may work as a mild sedative. Try to avoid consuming it in high quantities as it can cause drowsiness. If it happens to overstep the normal dosage, do not drive or operate any heavy machinery for a while.
• Allergic Reactions: Although this plant is safe for most people, there is a small probability your body may not accept it. If you see any rashes or irritation on your skin, it may be your cue to take a step back from it.
• Interactions with Medications: As lemon balm can help with insomnia, it can also interact with other pills, especially those with sedative effects. Do not use it before consulting your doctor if you are taking pills such as benzodiazepines, antidepressants, or sleep aids.

Supplement or Tea?

Lemon balm can be taken as a supplement or can be drunk as a tea. How you want to take it is your choice, depending on your health goals and how powerful you want its effects to be:

• Lemon Balm Tea: Drinking it as a tea is a natural option to get the plant’s benefits. You are creating a ritual of self-care when you are sipping on your lemon balm tea and it also gets absorbed super quickly by the body.
• Lemon Balm Supplements: The supplements are like a concentrated power-up version of the tea. They can come in the form of capsules, tinctures, or extracts. If you are looking to target a specific condition like improving your sleep or reducing your stress, high doses via supplements might be the answer for you.

It doesn’t matter which for you choose, it has the same therapeutic benefits but our individual needs differ, so you have to choose what fits you best.

Lemon Balm Tea Recipe

Making your Lemon Balm tea at home is super easy. You just need to buy the leaves fresh or dried and you will be able to make it. Here are the instructions of how to prepare it:

Ingredients:

• 1–2 teaspoons dried lemon balm leaves (or 3–4 fresh leaves)
• 1 cup hot water
• Honey or lemon (optional)

Instructions:

1. Boil water and pour it into a teacup or mug.
2. Add the lemon balm leaves (either fresh or dried) to the cup.
3. Let the tea steep for about 5–10 minutes, depending on how strong you prefer it.
4. Strain the leaves and add honey or lemon to taste, if desired.
5. Sip and relax!

Key Takeaways

Lemon balm is a versatile herb that has multiple benefits from helping with stress reduction, insomnia, and cognition to boosting your digestive health. It can also have side effects even though they are rare so be careful and watch your symptoms as always when adding a new supplement into your routine.

Whether you prefer it in a supplement form or you want to enjoy it as a hot tea, the advantages should be the same. Always consult with your doctor especially if you take other medication with sedative effects because they might interact.

All in all, this herb has wonderful properties and it can be a very good way in which you can enhance your mental and physical well-being.

You might be interested in reading about other powerful herbs in our article “Top 7 Matcha Benefits: A Healthier Alternative to Coffee?” or “Top 10 Moringa Benefits and How to Incorporate It into Your Diet“. We also put together a FREE Guide on biohacking techniques which you can easily incorporate into your daily routine to be able to achieve your best health.

This article was inspired by the following studies:

• The effects of Melissa officinalis L. on depression and anxiety in clinical trials: A systematic review and meta-analysis
• Clinical Efficacy and Tolerability of Melissa officinalis L. in Psychological Well-Being: A Review
• Effects of Melissa officinalis consumption on serum lipid profile: a meta-analysis of randomized controlled trials
• Melissa officinalis L: A Review Study With an Antioxidant Prospective
• The effects of melissa officinalis on depression and anxiety in type 2 diabetes patients with depression: a randomized double-blinded placebo-controlled clinical trial