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Throughout history, lemon balm leaves have been celebrated for their digestive aid, antimicrobial properties, metabolism support, and potential benefits for mental health. Considered generally safe with minimal reported side effects, lemon balm is commonly infused in teas, used in skin salves, lip balms, and various herbal supplements.

Research on lemon balm's benefits remains limited but shows promising potential. Check out the surprising health benefits of lemon balm as listed by Health.com:

1. May Reduce Insomnia

Lemon balm is frequently used in herbal remedies to promote better sleep. Preliminary studies suggest a link between lemon balm consumption and improved sleep quality. For instance, research indicated that individuals recovering from heart surgery experienced enhanced sleep with lemon balm capsules compared to a placebo. However, further studies are necessary to solidify these findings.

2. May Boost Mental Health

Known for its calming effects, lemon balm has been associated with improved mood and cognitive function. Studies have shown that consuming lemon balm, whether mixed into foods or beverages, correlates with positive changes in mental well-being. While initial research suggests benefits for anxiety and depression, larger studies are required to validate these effects conclusively.

3. May Improve Digestion

Lemon balm is traditionally used to alleviate digestive discomforts such as bloating and gas. It has also been explored for its potential to ease colic in infants. While some studies support its efficacy in improving indigestion, many involved blends of herbs containing lemon balm, making it challenging to attribute benefits solely to lemon balm itself. Human trials are needed to confirm these digestive benefits.

4. May Reduce PMS Symptoms

Research indicates that lemon balm supplementation could alleviate symptoms associated with premenstrual syndrome (PMS). A study involving teenage girls found that a daily dose of 1,200 milligrams of lemon balm capsules reduced PMS severity compared to a placebo. However, further research with diverse populations is necessary to validate these findings.

How to Use Lemon Balm

Lemon balm can be consumed in various forms: as tea, fresh leaves in salads or beverages, or incorporated into baked goods. It is available in supplement forms such as capsules or tinctures, and is a common ingredient in cosmetics like lip balms and soaps.

Dosage and Safety Considerations

There are no standardized dosage recommendations for lemon balm. Variability exists in potency between preparations like teas and extracts, necessitating adherence to manufacturer guidelines. While generally regarded as safe by the FDA, caution is advised for individuals with thyroid disorders or those pregnant or breastfeeding, due to limited safety data in these groups. Potential interactions with medications, particularly sedatives, underscore the importance of consulting healthcare providers before supplementing with lemon balm.