Lemon Balm: Uses, Benefits, and More

People have traditionally used lemon balm to reduce anxiety and improve cognitive function, but it may also benefit the heart and other body systems.

Lemon balm (Melissa officinalis), also known as bee balm, is a lemon-scented mint plant native to Europe, North Africa, and West Asia but grown worldwide.

Where the plant is grown can affect the specific compounds it contains.

Read on to learn more about this plant’s possible health benefits.

Lemon balm is said to relieve symptoms of stress and help you relax. It may promote feelings of calmness.

A 2022 review notes that compounds in lemon balm may also have a relaxing or sedative effect. The authors summarized older studies where concentrated forms of lemon balm helped reduce anxiety in people who underwent laboratory-induced stress.

Another 2022 review of research notes that lemon balm extract has compounds that may reduce anxiety. However, much of the research is based on test tube studies and studies in mice. Additional research is still needed to understand if and how much these benefits may extend to people.

Lemon balm may have beneficial neurological effects. Older research, as reported in a 2022 review, suggests it may:

However, most studies on these effects in human participants were small, older studies.

The authors of a 2021 review of the cardioprotective effects of lemon balm in mice suggest that lemon balm contains compounds that may reduce oxidative stress.

Oxidative stress may worsen or increase the risk of certain diseases, including:

Many studies highlighted in this review were conducted on animals, not humans. Additional high quality studies in human participants are still needed to support lemon balm’s benefit on oxidative stress.

While more research is still needed, lemon balm’s calming effects may help promote better sleep.

A 2019 study in 80 people who underwent coronary bypass surgery and took 500 mg of lemon balm leaves three times daily for 7 days determined that 54% of the participants had improvements in sleep and 49% had improvements in anxiety levels. The authors noted that the changes in participants’ sleep quality were significant compared to a control group.

Another 2019 study in children suggests that lemon balm may also have a benefit in treating teeth grinding during sleep.

Additional studies are still needed to support using lemon balm for sleep disorders.

Lemon balm contains antiviral properties that may help protect against herpes simplex virus 1 (HSV-1), the virus that causes cold sores.

A 2023 review of research suggests that it may prevent the virus from binding to cells in the body and replicating. It may even be effective for acyclovir-resistant strains of HSV-1 or virus strains that are resistant to an antiviral medication.

The authors noted that lemon balm cream helped prevent the virus cells from multiplying.

However, this research is based on test tube studies, so more research is needed to determine whether lemon balm is effective against HSV-1 in humans.

People have historically used lemon balm as a traditional remedy for digestive issues.

A 2023 study that conducted both test tube and animal experiments sought to understand the reason for the possible benefit.

Their study in rats suggests that ethanolic extract and phenolic compounds in lemon balm may have gastroprotective properties against alcohol-induced ulcers and anti-inflammatory properties, respectively. Consuming lemon balm may help protect against future alcohol-induced ulcers.

However, additional studies in humans are still needed.

Lemon balm may have cardioprotective benefits, according to a 2021 review of research.

It may help reduce heart palpitations and benefit levels of:

The authors of the 2021 review note that additional research in humans is needed to determine dosage, safety, and any cardioprotective potential.

Researchers are currently investigating lemon balm’s potential for other health conditions.

It has antiviral properties that may target the viral activity of severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) and human immunodeficiency virus (HIV), though more research is needed.

It has anti-inflammatory and antioxidant benefits, but researchers are still examining whether these benefits can help specific health conditions in humans.

Lemon balm is likely safe in the amount consumed in food or tea.

However, some people may report side effects from taking lemon balm as a supplement, as these doses are typically much higher.

Possible side effects of consumption of lemon balm may include:

If used on the skin, possible side effects may include:

Consuming lemon balm with food may offset side effects, such as stomach upset, but more research is needed.

Lemon balm should only be used for a short period. There isn’t a lot of research beyond its use for 8 weeks. If used long term, you may experience additional adverse effects, including toxicity.

You should talk with your doctor before using lemon balm if you’re taking:

It’s best to talk with a doctor before using lemon balm in people who:

While more research into its benefits is still needed, lemon balm shows some promise when used along with other doctor-prescribed treatments for certain health conditions.

Before using lemon balm or any other herbal remedy, it’s best to talk with your doctor about the potential benefits and risks based on your health history.

Growing lemon balm or using dried leaves for tea is likely to have little risk.

But if you’re taking capsules, powder, or other commercially prepared supplements or herbs, it’s best to choose a reputable company that submits its products for third-party verification. The Food and Drug Administration (FDA) does not monitor herbs and supplements, and there may be issues with purity, quality, or safety.

If you begin using lemon balm, you may find it beneficial to keep a journal where you note any improvements you notice or side effects. It may also be helpful to keep track of the time you take lemon balm, the amount taken, and how you ingest it.

Read about how to choose quality supplements.