Everything You Need to Know About

Lemon balm (Melissa officinalis)

Botanical family: Lamiaceae
Parts used: Leaves
Lemon balm (Melissa officinalis)
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Overview & Health Benefits

Lemon balm (Melissa officinalis) is a fragrant herb, cherished for its delicate, uplifting lemon scent and soothing properties. It has been a cornerstone of traditional medicine for centuries, valued for its ability to alleviate stress, promote restful sleep, and support cognitive function. Beyond its calming effects, lemon balm is also recognised for its role in relieving digestive discomfort, reducing symptoms of anxiety, and supporting a balanced mood.

Modern research has confirmed many of these traditional uses, highlighting its antiviral and antioxidative properties. Compounds such as rosmarinic acid and citronellal contribute to its calming and therapeutic effects, making it a versatile remedy. Lemon balm is also known to support cognitive performance and memory, particularly during periods of stress, and may help ease mild headaches or tension. Commonly enjoyed as a tea, tincture, or essential oil, lemon balm remains a trusted herb for promoting mental and physical wellbeing.

Key Benefits

  • Anxiety and Stress Relief
  • Sleep Support
  • Cognitive Function and Memory
  • Digestive Health
  • Antiviral Activity
  • Menstrual and Postpartum Support

Lemon balm is well-documented for its calming effects on the nervous system. It acts as a mild anxiolytic, helping to reduce anxiety, stress, and restlessness. A study by Kennedy et al. (2004) found that participants who took lemon balm extract reported significant reductions in stress and improved mood, highlighting its role as a natural stress reliever. A combination of Melissa officinalis and Valeriana officinalis has shown anxiolytic effects during laboratory-induced stress (Kennedy et al., 2006). Furthermore, lemon balm has been compared to fluoxetine for the treatment of depression, showing similar efficacy (Araj-Khodaei et al., 2020).

The mildly sedative properties of lemon balm make it an effective remedy for sleep disturbances. When combined with other sedative herbs like valerian, it enhances sleep quality and helps to ease insomnia, particularly in individuals experiencing anxiety-related sleep issues (Taavoni et al., 2013). Its ability to increase GABA (gamma-aminobutyric acid, a neurotransmitter that helps calm the nervous system and prevent overstimulation) levels in the brain is thought to contribute to its calming and sleep-inducing effects (Cases et al., 2010).

Lemon balm has shown promise in improving cognitive function, particularly in cases of mild to moderate Alzheimer’s disease. A study by Akhondzadeh et al. (2003) demonstrated that lemon balm extract could improve cognitive performance and reduce agitation in patients with Alzheimer’s, making it a potential natural aid for cognitive health. It can also be used to relieve migraines and headaches (Eskandariet al., 2018; McIntyre, 2019). 

Traditionally used as a carminative (helping to relieve gas and bloating in the digestive system), lemon balm helps to alleviate digestive discomfort, including pain, spasm, colic, bloating, gas, and indigestion (McIntyre, 2019). Its antispasmodic properties can soothe gastrointestinal spasms, making it particularly beneficial for digestive issues related to stress and anxiety (Hoffmann, 2003).

Lemon balm’s antiviral properties are particularly effective against herpes simplex virus (HSV). Topical applications of lemon balm have been shown to reduce the severity and duration of cold sores, with studies confirming its efficacy in reducing HSV symptoms (Koytchev et al., 1999). Its high polyphenol content is believed to contribute to this antiviral activity. Additionally, aqueous extracts from lemon balm have shown potent antiviral activity against HIV-1 and HSV-2 (Geuenich et al., 2008).

Lemon balm has been used to ease menstrual cramps and discomfort. Research indicates that it can significantly reduce the severity of dysmenorrhea and ease postpartum pain, offering a natural alternative to conventional pain relief methods (Mirabi et al., 2017; Dastjerdi et al., 2019).

Safety

Lemon balm is a widely used herb known for its calming and digestive benefits; however, caution is advised for individuals with thyroid disorders, particularly hypothyroidism or Hashimoto’s thyroiditis. Lemon balm may inhibit the production of thyroxine, a key thyroid hormone, potentially interfering with thyroid function (Winston & Maimes, 2019). Research has shown that compounds in lemon balm can significantly inhibit thyroid-stimulating hormone (TSH) binding to its receptor, which could further disrupt thyroid activity (Santini et al., 2003). Additionally, those taking thyroid hormone medications should be aware that large doses of lemon balm might diminish the efficacy of their treatment (Gladstar, 2012). Though generally well-tolerated, it is advisable to avoid excessive consumption, especially for those with thyroid concerns. As with any herbal remedy, it is best to consult with a qualified medical herbalist before use, particularly if you have a pre-existing medical condition or are taking any prescription medications.

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Key Body Systems Lemon balm (Melissa officinalis) relates to

Lemon balm (Melissa officinalis)
Nervous system
Lemon balm (Melissa officinalis)
Digestive System
Lemon balm (Melissa officinalis)
Cardiovascular and Circulatory

Energetics

Lemon balm (Melissa officinalis)
Cooling
Lemon balm (Melissa officinalis)
Drying

Key actions

  • Nervine
  • Antidepressant
  • Antispasmodic
  • Carminative
  • Hypotensive
Lemon balm (Melissa officinalis)

Key uses

Treatment of anxiety, insomnia, digestive disorders, and cold sores.

Where to Find Lemon balm (Melissa officinalis)

Lemon balm (Melissa officinalis)

Lemon balm is a herbaceous perennial plant in the mint family, Lamiaceae, distinguished by its fresh lemon scent and soft, green leaves. Botanically, lemon balm is characterised by its oval, slightly heart-shaped leaves with serrated edges, which grow in opposite pairs along square, hairy stems—a hallmark of many mint family plants. The leaves are often wrinkled or textured, with prominent veins, and they emit a strong lemon fragrance when crushed. In the summer, lemon balm produces small, delicate, white or pale pink flowers clustered in the leaf axils, which are particularly attractive to bees—a nod to its genus name Melissa, derived from the Greek word for "bee."

Lemon balm typically grows to about 60-90 cm tall and can spread rapidly, forming lush, fragrant patches. It thrives in temperate climates and is commonly found in Europe, particularly in southern regions, but has naturalised in many parts of the world, including North America and Asia. It prefers well-drained, fertile soil and does well in partial shade to full sun, making it a versatile plant for various garden settings. In the wild, you might find lemon balm along woodland edges, hedgerows, and in meadows, particularly in regions with mild winters and warm summers.

When foraging lemon balm, it’s important to ensure you are in an area free from pesticide spraying and environmental contaminants. The plant’s distinctive lemon scent is a key identifier, but always be sure to double-check its square stem and leaf arrangement to avoid confusion with other similar-looking plants. Foragers should also be mindful of local bylaws and ensure they have permission to gather plants, especially in protected areas. Lemon balm can be harvested by cutting the aerial parts just before the flowers open, ensuring the plant’s vitality for future growth.

Lamiaceae, the mint family, to which lemon balm belongs, is a large family that includes other aromatic herbs such as mint, basil, and rosemary. A common feature across this family is the square stem and opposite leaf arrangement, which can aid in identification. This family’s members are often used in culinary and medicinal applications, making them familiar companions in both gardens and wild landscapes.

References

Akhondzadeh, S., Noroozian, M., Mohammadi, M., Ohadinia, S., Jamshidi, A.H., & Khani, M. (2003). Melissa officinalis extract in the treatment of patients with mild to moderate Alzheimer’s disease: A double-blind, randomised, placebo-controlled trial. Journal of Neurology, Neurosurgery, and Psychiatry, 74(7), 863-866. https://doi.org/10.1136/jnnp.74.7.863

Araj-Khodaei, M., Noorbala, A.A., Yarani, R., Emadi, F., Emaratkar, E., Faghihzadeh, S., Parsian, Z., Alijaniha, F., Kamalinejad, M., & Naseri, M. (2020). A double-blind, randomized pilot study for comparison of Melissa officinalis L. and Lavandula angustifolia Mill. with fluoxetine for the treatment of depression. BMC Complementary Medicine and Therapies, 20, 207. https://doi.org/10.1186/s12906-020-03003-5

Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S.G. (2010). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211-218. https://doi.org/10.3233/s12349-010-0045-4

Dastjerdi, M.N., Darooneh, T., Nasiri, M., Moatar, F., Esmaeili, S., & Ozgoli, G. (2019). Investigating the effect of Melissa officinalis on after-pains: A randomized single-blind clinical trial. Journal of Caring Sciences, 8(3), 129-138. http://doi.org/10.15171/jcs.2019.019

Eskandari, Z., Mirzaei, B., & Arazi, H. (2018). Comparison of an aerobic training course with a herbal supplementation (Valeriana wallichii and Melissa officinalis) regarding serotonin levels, nitric oxide and headache indices in women with migraine. Daneshvar Medicine, 26(2), 51-64. https://daneshvarmed.shahed.ac.ir/article_1835_en.html?lang=fa 

Geuenich, S., Goffinet, C., Venzke, S., Nolkemper, S., Baumann, I., Plinkert, P., Reichling, J., & Keppler, O.T. (2008). Aqueous extracts from peppermint, sage and lemon balm leaves display potent anti-HIV-1 activity by increasing the virion density. Retrovirology, 5, Article 27. https://doi.org/10.1186/1742-4690-5-27 

Gladstar, R. (2012). Herbal healing for women. Simon & Schuster.

Hoffmann, D. (2003). Medical herbalism: The science and practice of herbal medicine. Healing Arts Press.

Kennedy, D.O., Scholey, A.B., Tildesley, N.T., Perry, E.K., & Wesnes, K.A. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosomatic Medicine, 66(4), 607-613. https://doi.org/10.1097/01.psy.0000132877.72833.71

Kennedy, D.O., Little, W., Haskell, C.F., & Scholey, A.B. (2006). Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. Phytotherapy Research, 20(2), 96-102. https://doi.org/10.1002/ptr.1787 

Koytchev, R., Alken, R.G., & Dundarov, S. (1999). Balm mint extract (Lo-701) for topical treatment of recurring herpes labialis. Phytomedicine, 6(4), 225-230. https://doi.org/10.1016/S0944-7113(99)80013-0

McIntyre, A. (2019). The complete herbal tutor. Aeon. 

Mirabi, P., Namdari, M., Alamolhoda, S., & Mojab, F. (2017). The effect of Melissa officinalis extract on the severity of primary dysmenorrhea. Iranian Journal of Pharmaceutical Research, 16(Suppl.), 171-177. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963658/ 

Santini, F., Vitti, P., Ceccarini, G., Mammoli, C., Rosellini, V., Pelosini, C., Marsili, A., Tonacchera, M., Agretti, P., Santoni, T., Chiovato, L., & Pinchera, A. (2003). In vitro assay of thyroid disruptors affecting TSH-stimulated adenylate cyclase activity. Journal of Endocrinological Investigation, 26(10), 950-955. https://doi.org/10.1007/BF03348190 

Taavoni, S., Nazem Ekbatani, N., & Haghani, H. (2013). Valerian/lemon balm use for sleep disorders during menopause. Complementary Therapies in Clinical Practice, 19(4), 193-196. https://doi.org/10.1016/j.ctcp.2013.07.002 

Winston, D., & Maimes, S. (2019). Adaptogens: Herbs for strength, stamina, and stress relief. Healing Arts Press.