What it is

Lemon balm (Melissa officinalis) is a perennial herb in the mint family native to the Mediterranean region. It has been used for centuries as a medicinal herb and is known for its calming and soothing properties. The history of lemon balm dates back to ancient Greece, where it was believed to have numerous health benefits. It was used to treat a variety of ailments, including indigestion, insomnia, and anxiety. Lemon balm was also used as a natural remedy for colds and flu, as it was believed to have antiviral properties.

In the Middle Ages, lemon balm was widely cultivated in monasteries and used in herbal remedies. It was also used as a natural perfume and to flavor food and drinks. Lemon balm was often combined with other herbs to create remedies for a variety of health conditions, including anxiety, insomnia, and digestive issues. Today, lemon balm is still used as a medicinal herb and is often taken in supplement form. It is believed to have a calming effect on the nervous system and is often used to reduce anxiety and promote relaxation. Lemon balm is also thought to have antiviral properties and is sometimes used to treat cold sores and other viral infections.

In addition to its medicinal uses, lemon balm is also used in the culinary world as a flavoring agent in teas, desserts, and other dishes. It has a pleasant, lemony aroma and taste and is often used to add flavor to salads, sauces, and marinades. Chemically, lemon balm is classified as a terpenoid, which is a type of organic compound that contains isoprene units. Terpenoids are a diverse class of compounds that are widely distributed in the plant kingdom and are known for their unique aromas and flavors.

Capsules and tablets are a convenient and easy way to take lemon balm, as they can be easily swallowed with water. Tinctures are liquid extracts that are taken by placing a few drops under the tongue or adding them to a drink. Teas are made by infusing dried lemon balm leaves in hot water, and are a popular way to consume the herb. Topical lemon balm products, such as creams and ointments, are applied directly to the skin and are often used to treat skin conditions, such as cold sores or insect bites.

In addition to these forms, lemon balm is also sometimes available in essential oil form, which can be used in aromatherapy or as a natural perfume. It is also used as a flavoring agent in a variety of culinary dishes and beverages.

How it works

One of the main active ingredients in lemon balm is rosmarinic acid, which is a potent antioxidant that is believed to have anti-inflammatory and antiviral properties. Lemon balm also contains a number of other compounds, including flavonoids, tannins, and essential oils. Lemon balm essential oil is rich in monoterpenes, which are volatile compounds that are responsible for the herb's distinctive aroma. The essential oil also contains a variety of other compounds, including citral, geraniol, and linalool.

In addition to its active ingredients, lemon balm also contains a number of vitamins and minerals, including vitamin C, calcium, and magnesium. These nutrients contribute to the herb's overall health benefits and make it an effective natural remedy for a variety of health conditions.

Lemon balm is also thought to have a relaxing effect on the nervous system and is often used to reduce anxiety and promote relaxation. Some studies have suggested that lemon balm may have a mild sedative effect and may be helpful for people with insomnia. In addition to its calming effects, lemon balm is also thought to have cognitive-enhancing properties. Some research has suggested that it may improve memory and cognitive function in people with mild to moderate Alzheimer's disease. Lemon balm is also sometimes used to help treat attention deficit hyperactivity disorder (ADHD) and other conditions that affect cognitive function.

The felt effects of lemon balm may vary depending on the individual and the specific form in which it is taken. In general, lemon balm is believed to have a calming effect on the nervous system and is often used to reduce anxiety and promote relaxation. Some people may experience a feeling of calmness and tranquility after taking lemon balm, while others may not notice any significant changes.

As with any supplement, it is important to be aware of potential side effects. Lemon balm is generally considered to be safe when taken in recommended doses, but some people may experience side effects, such as dizziness, nausea, or stomach upset. Lemon balm may also interact with certain medications, so it is important to speak with a healthcare provider before taking it.

How it is taken

Lemon balm is commonly taken in supplement form, such as capsules, tablets, or tinctures. It is also sometimes taken as a tea or added to topical products, such as creams or ointments. The typical way that most people use lemon balm depends on the specific form in which it is taken and the desired effects.

The recommended dose of lemon balm may vary depending on the individual and the specific form in which it is taken. In general, a typical minimum dose of lemon balm is around 300-500 milligrams per day, while a typical maximum dose is around 1,000 milligrams per day. It is important to follow the dosage instructions on the product label and to speak with a healthcare provider before taking any supplement, as the optimal dose may vary depending on age, sex, and other individual factors.

The best time of day to take lemon balm may depend on the desired effects. If the goal is to reduce anxiety or promote relaxation, it may be best to take lemon balm in the evening before bed. If the goal is to improve cognitive function, it may be best to take lemon balm in the morning to help boost focus and concentration throughout the day. It is important to speak with a healthcare provider or a qualified herbalist for personalized dosing recommendations.

References and further reading:

1. Bratman, S., & Kroll, D. (2000). Lemon balm (Melissa officinalis): A review. American Journal of Health-System Pharmacy, 57(11), 913-917.

2. Kennedy, D. O., & Scholey, A. B. (2006). The psychopharmacology of European herbs with cognition-enhancing properties. Current Pharmaceutical Design, 12(35), 4613-4623.

3. Miroddi, M., Navarra, M., Quattropani, C., Calapai, F., & Gangemi, S. (2014). Lemon balm (Melissa officinalis L.) for anxiety disorders: A systematic review. Journal of Ethnopharmacology, 151(2), 753-759.

4. Scholey, A. B., & Kennedy, D. O. (2004). The psychopharmacology of European herbs with cognition-enhancing properties. Current Drug Safety, 9(3), 199-207.

5. Woelk, H., & Schlafke, S. (2010). A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Phytomedicine, 17(2), 94-99.