Lemon Balm Is the ‘Bomb’ for Stress and More

Published by Ginger Hultin, MS RDN CSO

Stress comes in so many forms and affects the body in different ways. There’s emotional stress, schedule or time-related stress, work or school related pressure, and even stress on the body from environmental toxins or other damage. A lot of this is unavoidable – it’s part of daily life – and the body has ways to adapt to it but if stress builds up, it can lead to disease, inflammation and unbalanced hormones. There are ways to help the body naturally adapt to stress in all forms and the powerful herb lemon balm has been used for centuries for this reason. A perennial herb native to Southern Europe and Asia, it’s natural lemon-scent gives it its name. The leaf and leaf oil are the parts of the herb that contain medicinal properties and potent antioxidants.

Medicinally, lemon balm has been used for:

Calming anxiety and stress
Treating insomnia, dyssomnia, and restlessness
Soothing gastrointestinal problems: vomiting, general stomach upset, bloating, flatulence, and colic
Reducing pain: headache, toothache, menstrual cramps
Treating psychological conditions: melancholia, attention deficit-hyperactivity disorder (ADHD), and Alzheimer’s disease

When used in foods as a flavoring or in tea, lemon balm is generally recognized as safe and has few if any reported negative side effects. When used in a more concentrated form such as an extract, it has been used safely in humans for up to four months at a time. The best research using lemon balm is certainly for treating anxiety. 0.23mL/kg body weight effectively reduced nervousness, excitability, and emotional liability in patients with anxiety when used for 8 weeks. Similarly, it is used to treat stress. Using a 600mg extract in a single dose increased calmness and alertness in adult patients during a stress test. Other studies added the extract to foods and beverages to reduce anxiety. It can also be used to reduce anxiety during medical or dental exams. Note that doses lower than 3mg/kg weren’t effective in studies.

You may often find lemon balm mixed with other calming herbs, especially valerian or passion flower, for supporting sleep and lowering anxiety. Studies show positive effects from these preparations so they may be a very viable option for you if you suffer from these conditions.

Lemon balm is also commonly used to help treat stomach upset and nausea. Again, it is commonly mixed with other soothing herbs such as peppermint, milk thistle, caraway and licorice but the results appear very promising in studies.

There are a couple of potential side effects of lemon balm to note. It can actually increase appetite and it can also cause nausea or vomiting in some people. There are some moderate potential interactions with other depressants such as alcohol, central nervous system depressants, as well as blood sugar lowering medications used for treating diabetes and thyroid hormones.

Learn more:

Anxiety and Stress Reduction

Lemon balm has been shown to alleviate anxiety and promote calmness. A systematic review and meta-analysis indicated that lemon balm supplementation significantly reduced symptoms of anxiety and depression in clinical trial participants. Additionally, a study found that inhalation of lemon balm essential oil effectively reduced both state and trait anxiety in patients undergoing hemodialysis.

Sleep Improvement

The calming properties of lemon balm may contribute to better sleep quality. A clinical trial demonstrated that postmenopausal women who consumed lemon balm extract experienced significant improvements in sleep quality compared to a placebo group

Cognitive Function Enhancement

Emerging evidence suggests that lemon balm may enhance cognitive performance. A study reported that participants who consumed a lemon balm-infused beverage exhibited reduced stress and improved cognitive abilities, such as enhanced working memory and psychomotor performance.

Gastrointestinal Relief

Lemon balm continues to be recognized for its role in alleviating digestive discomfort. Compounds in lemon balm may relieve gastrointestinal issues such as bloating and indigestion.

Cardiovascular Health

Recent studies have explored lemon balm’s potential cardioprotective effects. A 2021 review highlighted that lemon balm may help regulate blood pressure and heart rate, suggesting benefits for heart health. Furthermore, a 2024 study found that lemon balm could improve cholesterol levels, which is crucial for cardiovascular well-being

Antioxidant and Anti-inflammatory Properties

Lemon balm exhibits antioxidant and anti-inflammatory effects, which may contribute to its therapeutic benefits. These properties are believed to play a role in its ability to protect the gastric lining from damage.

Safety and Considerations

While lemon balm is generally considered safe for short-term use, some individuals may experience side effects such as headache, dizziness, or gastrointestinal discomfort. It may also interact with certain medications, including thyroid treatments and sedatives. Therefore, it’s advisable to consult with a healthcare provider before incorporating lemon balm into your regimen, especially if you have underlying health conditions or are taking other medications.

Incorporating lemon balm into your lifestyle, whether through teas, supplements, or aromatherapy, may offer various health benefits. However, it’s essential to use it appropriately and consult with a healthcare professional to ensure it aligns with your individual health needs.

Resources

Natural Medicines Database. Mullein. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=437. Updated 2/28/19. Accessed 4/18/19.

E Barreto G, Avila-Rodriguez M, Foitzick M, Aliev G, Echeverria V. Advances in medicinal plants with effects on anxiety behavior associated to mental and health conditions. Current medicinal chemistry. 2017 Feb 1;24(4):411-23. Cleveland Clinic+1Consensus: AI Search Engine for Research+1, Dr. Tori Hudson, N.D.+1NCBI+1 BioMed Central, .Consensus: AI Search Engine for Research, HerbaZest, EBSCO+3Medical News Today+3WebMD+3 WebMD, .WebMD, Cleveland Clinic WebMD

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.