Medical Review by Dr. Fallon Mumford
Lemon balm is a member of the mint family of plants. The botanical name is Melissa Officinalis. The lemon balm plant is native to Iran, Europe and Central Asia, and today it is grown all over the world.
People have used lemon balm leaves for centuries for their digestive, antibacterial, metabolic and mental health benefits. Lemon balm is generally considered safe and few side effects have been reported. It is often used as a raw material for tea, skin ointment, chopsticks, etc. herbal supplements.
Research is limited when it comes to the benefits of lemon balm, but there are some promising studies.
Dietary supplements are minimally regulated by the FDA and may or may not be right for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Talk to your healthcare provider or pharmacist before starting supplements.
May improve mental health
Many people find lemon balm to be calming and provide mental clarity. Research has found some truth to these claims.
One study looked at how participants’ moods changed after consuming lemon balm mixed with yogurt or in a drink. Researchers found that lemon balm consumption was associated with symptoms such as: i feel better and cognitive function.
A review of previous studies found that lemon balm significantly improved anxiety and depression compared to placebo. However, these results are based on small studies. Larger studies are needed to confirm that lemon balm may have positive effects on mental health.
May help with cold sores
Lemon balm has antioxidant, antibacterial, and anti-inflammatory properties. Because of these properties, several studies have examined lemon balm’s ability to treat or prevent herpes simplex virus (the causative virus). Herpes labialis. Studies have found that lemon balm shortens the duration of herpes labialis infections, prevents recurring infections, and reduces redness and swelling.
May reduce insomnia
Lemon balm is often used in teas and other herbal preparations to help you fall asleep. There is some evidence of a relationship between lemon balm and lemon balm. better sleep.
For example, one study found that people who had heart surgery had improved sleep when they took lemon balm capsules compared to a group that received a placebo.
However, more research is needed to determine the effects of lemon balm on sleep.
May reduce symptoms of PMS
Lemon balm may benefit those experiencing premenstrual syndrome (PMS).
One study found that Symptoms of PMS among teenage girls. The study found that taking 1,200 milligrams of lemon balm capsules daily reduced the intensity of PMS symptoms compared to participants who received a placebo.
The researchers noted that further studies with more diverse populations and larger numbers of participants are needed.
May improve digestion
Lemon balm is often used to relieve digestive symptoms such as bloating and gas. It has also been used to help infants with colic, crying, which can be caused by gas and other digestive pain.
Several studies have found a positive relationship between lemon balm and improvements in indigestion and colic. However, many of these studies used various herbal blends containing lemon balm rather than lemon balm alone. This makes it difficult to determine which herb has had an effect.
One animal study looked at lemon balm alone and found that the herb soothed the small intestines of mice. However, human studies are needed to confirm this benefit for humans.
How to take lemon balm
Lemon balm can be taken in several ways. It is often drunk as a tea or as an ingredient in tea blends. You can chop this herb into salads, add it to cold drinks, or eat it plain as an ingredient in baked goods. It is available as a supplement in capsule or tablet form or as an herbal tincture. Many cosmetics such as lipsticks, balms, ointments and soaps also contain lemon balm.
Dose
There is no evidence-based dosage recommendation for lemon balm.
Various lemon balm formulations may be more concentrated than others. For example, lemon balm tea is usually less potent than tinctures or extracts. When using lemon balm as a supplement, it is best to follow the manufacturer’s recommended dosage and dosage.
If you are unsure of a safe dose of lemon balm for you, talk to your healthcare provider.
Is lemon balm safe?
The U.S. Food and Drug Administration (FDA) has classified lemon balm on its “generally regarded as safe” list.
However, lemon balm is not equally safe for everyone. There is some evidence that lemon balm may not be safe for people with thyroid disease. Also, not much is known about whether lemon balm is safe to use during pregnancy or breastfeeding, so it is best to consult a healthcare professional before taking it while pregnant or breastfeeding.
potential drug interactions
Lemon balm is considered safe in most cases. However, there is little information about whether lemon balm is safe to use with other medicines.
There is some evidence to suggest that lemon balm may have adverse effects with sedatives.
Before taking lemon balm with other medicines, talk to your healthcare provider, especially if you plan to take concentrated amounts such as capsules, extracts, or tinctures.
what to look for
When purchasing lemon balm supplements such as capsules, tablets, extracts, and tinctures, it is important to keep in mind that herbal supplements are not regulated by the FDA. The benefits listed on the product and the quality of the product itself may not be accurate.
The FDA recommends purchasing products that have been quality tested by third parties such as consumerLab.com, NSF International, and US Pharmacopeia.
Is it okay to take too much lemon balm?
There is no standard dose for lemon balm, so there is no known limit to how much lemon balm you can safely consume.
It is safe to consume as much lemon balm as you like as an ingredient.
Concentrated forms of lemon balm, such as tinctures, extracts, and capsules, contain much higher doses of the herb. When consuming these forms of lemon balm, it is best to follow the manufacturer’s recommended dosage.
If you experience any side effects, stop taking the supplement.
Side effects of lemon balm
Most people do not experience any side effects from taking lemon balm.
Studies have shown that taking lemon balm topically or orally for up to 30 days at the manufacturer’s recommended dose usually causes no side effects. The same is true when ingesting it as food.
Rarely reported side effects include headache, increased body temperature, and a burning sensation when urinating. Taking lemon balm orally may also increase appetite.
quick review
Besides being an herbal supplement, lemon balm is also a popular food and drink ingredient. There is some evidence that this plant may help improve mental health, sleep, digestion, PMS, and cold sores. Lemon balm is generally considered safe, especially when consumed as a tea or food. However, more information is needed about how to safely take higher doses and how lemon balm interacts with other medications. It’s always best to contact your healthcare provider before starting herbal supplements like lemon balm.
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