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Lemon balm (Melissa officinalis) is a perennial herbaceous plant that belongs to the mint family (Lamiaceae). Known for its distinct lemony scent and flavor, lemon balm has been cherished for centuries for its therapeutic properties, particularly for relaxation and stress relief.
While our Sleepy Time Tea features lemon balm as a key ingredient, it pairs beautifully with kava for an even deeper sense of calm and relaxation. Many find that combining these two herbs offers a soothing, restful experience.
Health Benefits of Lemon Balm Tea
Anxiety and Stress Relief: Lemon balm has been extensively studied for its calming effects. This makes it a popular remedy for reducing anxiety and stress. Research indicates that the herb enhances mood and cognitive function.
This is likely because of its interaction with GABA (gamma-aminobutyric acid) receptors in the brain. Lemon balm contains bioactive compounds such as terpenes and phenolic acids, which contribute to its calming and antiviral properties(1).
Sleep Improvement:
Lemon balm Tea is noted for its potential to improve sleep quality, especially in individuals suffering from insomnia. Several studies have shown that lemon balm can help reduce sleep disturbances. For an enhanced calming effect, you might consider adding kava to your evening routine. Sipping it with kava can further promote relaxation and support a deeper, more restful sleep.
Participants who consumed a combination of lemon balm and valerian root experienced better sleep quality and reduced symptoms of insomnia. These effects are primarily because of the herb’s ability to reduce stress and anxiety, promoting more restful sleep(1).
Digestive Health: Lemon balm has been traditionally used to alleviate various digestive issues such as bloating, gas, and indigestion. Its carminative properties help soothe the digestive tract and reduce spasms. Research suggests that the herb's antispasmodic effects can be beneficial in treating conditions like irritable bowel syndrome (IBS). Its antioxidant properties help protect the digestive system from oxidative stress(2).
Antiviral Properties: Lemon balm has demonstrated effectiveness against viruses such as the herpes simplex virus and influenza. Its high content of rosmarinic acid and other phenolic compounds helps strengthen the immune response. These compounds also prevent viral infections(2).
Antioxidant and Anti-inflammatory Effects: Lemon balm's antioxidant properties help fight free radicals and reduce inflammation. Flavonoids and phenolic acids like rosmarinic acid in lemon balm help protect cells from damage caused by oxidation. These compounds reduce the risk of chronic diseases associated with inflammation, such as heart disease and cancer. They also promote overall health(2).
Cognitive Function: Lemon balm has potential benefits for improving memory and cognitive function. Its interaction with neurotransmitters in the brain may help improve cognitive performance and reduce symptoms of cognitive decline.
PMS Relief: Lemon balm may offer benefits for people experiencing premenstrual syndrome (PMS). Its calming and antispasmodic effects help alleviate symptoms of PMS, improving the overall quality of life for those affected.
Cardiovascular Health: Lemon balm has potential benefits for cardiovascular health, particularly in reducing blood pressure and improving overall heart health. Its antioxidant and anti-inflammatory properties also contribute to the protection of the cardiovascular system from oxidative stress and inflammation(1).
Safety and Side Effects
General Safety
Lemon balm tea is generally considered safe for most people when consumed in moderate amounts. The U.S. Food and Drug Administration (FDA) has granted lemon balm "Generally Recognized As Safe" (GRAS) status, indicating that it is safe for consumption in typical food and beverage amounts. However, as with any herb, it is important to be mindful of individual reactions.
Potential Side Effects
While most people tolerate lemon balm tea well, some may experience mild side effects, particularly if consuming large amounts. Potential side effects include:
- Drowsiness – Lemon balm tea has natural calming properties and may cause drowsiness, particularly when consumed in the evening. If drinking large quantities, avoid activities that require full alertness, such as driving.
- Headache – Though uncommon, some individuals may experience mild headaches.
- Mild Digestive Discomfort – In some cases, drinking lemon balm tea on an empty stomach or in excess may lead to mild nausea or stomach upset.
- Allergic Reactions – Rarely, some people may be sensitive to lemon balm and develop skin irritation or mild allergic reactions.
Medication Interactions
Lemon balm tea may have mild interactions with certain medications:
- Sedatives – Due to its calming effects, lemon balm tea may enhance the effects of sedative medications, potentially increasing drowsiness.
- Thyroid Medications – While interactions are more common with concentrated lemon balm extracts, individuals taking sedatives or thyroid medications should still consult a healthcare provider before consuming large amounts of lemon balm tea regularly.
Precautions for Specific Groups
- Pregnant and Breastfeeding Women – Limited research is available on lemon balm tea during pregnancy and breastfeeding. It is best to consult a healthcare provider before consuming regularly.
- Children – Lemon balm tea is sometimes used to support relaxation in children but should be given in moderation and under guidance if used frequently.
Conclusion
Lemon balm is a safe and beneficial herb when used appropriately. Lemon balm tea offers a range of health benefits like anxiety reduction and improved sleep. It also boosts digestive health and provides antiviral protection.
Whether you're looking for a natural way to unwind or support your well-being, lemon balm tea is a soothing and delicious choice to add to your daily routine.
Sources:
1. Ghazizadeh J, Sadigh-Eteghad S, Marx W, Fakhari A, Hamedeyazdan S, Torbati M, Taheri-Tarighi S, Araj-Khodaei M, Mirghafourvand M. The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytother Res. 2021 Dec;35(12):6690-6705. doi: 10.1002/ptr.7252. Epub 2021 Aug 27. PMID: 34449930.
https://pubmed.ncbi.nlm.nih.gov/34449930/
2. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012–. Lemon Balm. 2024 Feb 10. PMID: 38381912.
https://pubmed.ncbi.nlm.nih.gov/38381912/
3. Hoffmann J, Gendrisch F, Schempp CM, Wölfle U. New Herbal Biomedicines for the Topical Treatment of Dermatological Disorders. Biomedicines. 2020 Feb 8;8(2):27. doi: 10.3390/biomedicines8020027. PMID: 32046246; PMCID: PMC7168306.
https://pubmed.ncbi.nlm.nih.gov/32046246/
4. Petrisor G, Motelica L, Craciun LN, Oprea OC, Ficai D, Ficai A. Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems-A Review. Int J Mol Sci. 2022 Mar 25;23(7):3591. doi: 10.3390/ijms23073591. PMID: 35408950; PMCID: PMC8998931.
https://pubmed.ncbi.nlm.nih.gov/35408950/