Takeaways
- Lemon balm can cause drowsiness and sedation
- It may interact with thyroid medications
- Gastrointestinal issues are possible side effects
- Long-term safety data is limited
- Proper dosing is essential to minimize risks
- Consult a doctor before use, especially if pregnant
What is Lemon Balm?
Lemon balm, scientifically known as Melissa officinalis, is a member of the mint family.[1] This herb is native to regions including Europe, North Africa, and West Asia.[2] For many centuries, people have used lemon balm in traditional medicine practices.
Lemon balm is characterized by its distinct lemony scent and flavor.[3] The plant’s leaves are oval-shaped with toothed edges, and it produces small white flowers.[4] It’s known to grow easily in a variety of climates and garden settings.[5]
Traditionally, herbalists have valued lemon balm for its perceived calming properties.[6] It has been used to help reduce anxiety, promote restful sleep, and support healthy digestion.[7] Recent research into its potential benefits has increased modern interest in lemon balm.[8]
Today, lemon balm is available in several different forms.
- Dried leaves for tea
- Liquid extracts
- Capsules and tablets
- Essential oils
- Topical creams
Chemical Composition
Lemon balm contains a variety of active chemical compounds.[9] These substances are believed to be responsible for the herb’s effects on both the body and mind.[10]
The primary groups of chemical compounds found in lemon balm are:
- Terpenes
- Flavonoids
- Phenolic acids
Compound | Potential Effects |
---|---|
Rosmarinic acid | Antioxidant, anti-inflammatory |
Citral | Antimicrobial, calming |
Eugenol | Pain-relieving, antispasmodic |
Geraniol | Antiviral, insect-repelling |
These compounds are thought to work in combination to produce lemon balm’s effects. For instance, rosmarinic acid may help to lessen inflammation.[11] Citral, on the other hand, is believed to contribute to the herb’s calming qualities.[12]
The precise chemical makeup of lemon balm can differ based on factors such as growing conditions and the methods used to process it.[13] These variations can have an impact on the potency and resulting effects of lemon balm products.[14]
Potential Benefits
Lemon balm has become popular due to its potential health benefits. Current research indicates that it might be helpful for several health concerns.
Anxiety and stress relief are often cited as key benefits of lemon balm use.[15] Many individuals find that lemon balm helps them to feel more relaxed. Studies suggest it may reduce the symptoms of mild anxiety.[16]
Lemon balm might also aid in improving sleep quality.[17] Some individuals report experiencing quicker sleep onset and more restful sleep. Research studies have provided some support for these claims, showing improvements in sleep patterns for some users.[18]
The potential cognitive benefits of lemon balm are also being studied. Preliminary research indicates that it may improve memory and concentration.[19] These effects appear to be most prominent in older adults.[20]
Other potential benefits associated with lemon balm include:
- Digestive support
- Headache relief
- Antiviral properties
- Mood improvement
- Menstrual cramp relief
While these potential benefits are encouraging, more studies are needed. Many of the current studies are either small-scale or use animal subjects.[21] Larger trials involving human participants would provide more robust evidence.[22]
Common Side Effects
Like any herb, lemon balm can cause side effects in some people. The majority of these side effects are mild and tend to be short-lived.[23]
Gastrointestinal problems are among the most frequently reported side effects. Some users have experienced:
- Nausea
- Stomach pain
- Bloating
- Increased gas
These digestive symptoms are more likely to occur with higher doses or in people who have sensitive digestive systems.[24]
Drowsiness and sedation are also potential side effects.[25] Because lemon balm has calming properties, some individuals might find these effects to be too strong. This drowsiness can interfere with routine activities, such as driving.[26]
Skin reactions are possible, particularly with topical applications of lemon balm. Some individuals may experience:
- Redness
- Itching
- Rash
Allergic reactions, while infrequent, can happen.[27] Those who are allergic to other plants in the mint family should be cautious when using lemon balm.[28]
Other minor side effects that have been reported include:
- Headache
- Dizziness
- Increased appetite
- Wheezing (in high doses)
Most side effects tend to resolve on their own once the use of lemon balm is discontinued.[29] Lowering the dose often helps in lessening these side effects.[30]
Serious Side Effects
Although rare, some individuals have experienced more serious side effects from using lemon balm. These more serious effects require prompt medical attention.
One significant concern is the potential for interference with thyroid function.[31] Lemon balm may affect the body’s levels of thyroid hormones.[32] This could be particularly dangerous for people who have existing thyroid conditions.[33]
Another serious risk involves potential drug interactions. Lemon balm can interact with several medications such as:
- Sedatives
- Thyroid medications
- Some HIV medications
- Certain diabetes drugs
These interactions could potentially lead to amplified side effects or reduce the intended effectiveness of the medications.[34]
Pregnant and breastfeeding women should use caution with lemon balm.[35] There isn’t enough reliable research to confirm its safety during pregnancy or breastfeeding.[36]
If you experience serious side effects, it is important to:
- Stop using lemon balm immediately
- Contact your healthcare provider
- Seek emergency care if symptoms are severe
- Report the reaction to the FDA or relevant authority
- Keep the product for potential testing
It’s crucial to inform your doctor about any herbal supplements you are taking.[37] This information can help prevent harmful interactions with other medications or treatments.
Dosage and Administration
The correct dosage of lemon balm is important for safe use. The appropriate dose depends on several factors.[38]
Typical dosage guidelines vary based on the form of lemon balm used:
- Tea: 1.5 to 4.5 grams of dried herb per cup, up to 4 times daily
- Capsules: 300 to 1200 mg daily, divided into 2-3 doses
- Liquid extract: 60 to 180 drops daily, divided into 2-3 doses
Form | Typical Dose | Max Daily Dose |
---|---|---|
Tea | 1.5-4.5g/cup | 4 cups |
Capsules | 300-1200mg | 1200mg |
Liquid Extract | 60-180 drops | 180 drops |
Factors that can influence the appropriate dosage of lemon balm include:
- Age
- Weight
- Overall health
- Specific condition being treated
For safe use of lemon balm, remember to:
- Start with a low dose
- Increase gradually if needed
- Don’t exceed recommended amounts
- Take breaks from use periodically
- Consult a healthcare provider for personalized advice
Keep in mind that taking more is not always better.[39] Higher doses of lemon balm can increase your risk of side effects.[40]
Drug Interactions
Lemon balm may interact with various types of medications.[41] These interactions can alter how these drugs function within the body.
Sedatives and sleep aids are a primary concern for interactions. Lemon balm might intensify the effects of these medications. This combination can cause excessive drowsiness. Examples include:
- Benzodiazepines
- Barbiturates
- Zolpidem (Ambien)
Lemon balm may also interact with thyroid medications.[42] The herb may interfere with the body’s use of thyroid hormones.[43] This could make thyroid medications less effective.
Other types of medications that may interact with lemon balm include:
- HIV protease inhibitors
- Glaucoma medications
- Cholinergic drugs
- Some antidepressants
To avoid the possibility of dangerous interactions, it’s crucial to:
- Tell your doctor about all supplements you take
- Don’t combine lemon balm with sedatives
- Avoid use before surgery
- Check with a pharmacist before starting new medications
- Monitor for unusual effects when combining supplements
It’s always best to be extra cautious when considering the potential for interactions between herbal supplements and prescription medications.
Precautions and Contraindications
Some individuals should avoid lemon balm altogether or use it with extreme caution. Certain pre-existing health conditions increase the risk of adverse side effects.
People with thyroid disorders should be especially careful when considering lemon balm.[44] The herb can interfere with thyroid function, which could worsen existing conditions or make treatments less effective.
Individuals scheduled for surgery should discontinue lemon balm use.[45] The herb can potentially enhance the effects of anesthesia.[46] This interaction may lead to complications during the surgery.
Other conditions where caution is advised include:
- Diabetes (may affect blood sugar)
- Glaucoma (may increase eye pressure)
- Anxiety disorders (may worsen symptoms in some cases)
- Pregnancy and breastfeeding (due to lack of safety data)
Before beginning lemon balm supplementation, it’s important to:
- Consult with a healthcare provider
- Review your current medications and supplements
- Discuss your medical history and any existing conditions
- Consider alternatives if you have contraindications
- Start with a low dose if approved for use
Taking these precautions will help to make sure that lemon balm is a safe choice for your particular situation.
Quality and Safety Considerations
The quality of lemon balm products significantly influences both their safety and effectiveness. The dietary supplement industry has less stringent oversight, which can lead to variability in product quality.[47]
The lack of strict regulation allows for some lower quality products to be available on the market. The Food and Drug Administration (FDA) does not approve herbal supplements before they go on sale.[48] They only take action if problems surface after a product has been marketed.
Some lemon balm products may contain contaminants or adulterants, which pose safety risks. These may include:
- Heavy metals
- Pesticides
- Microbes
- Undeclared ingredients
Third-party testing is one way to help confirm product quality. Look for certifications from independent organizations like:
- USP (United States Pharmacopeia)
- NSF International
- ConsumerLab
To select high-quality lemon balm products, consider the following guidelines:
- Buy from reputable sources
- Look for standardized extracts
- Check for third-party certifications
- Read product labels carefully
- Avoid products with outlandish claims
Quality is very important for both safety and product effectiveness. Do not sacrifice product quality when choosing lemon balm supplements.
Long-term Use and Tolerance
The safety and effectiveness of long-term lemon balm use are not fully understood.[49] Research on extended use is still limited.
Tolerance may develop with regular daily use over long periods.[50] This might mean you need to take higher doses to achieve the same effect. Developing a tolerance may also increase the risk of adverse side effects.
Long-term safety data is currently lacking.[51] The majority of studies primarily examine short-term use. The potential risks of consumption over many years are not fully known.
Some experts advise cycling lemon balm use.[52] This means taking periodic breaks from taking the herb. This strategy may help to prevent tolerance and reduce any unknown risks from long-term use.
If you plan to use lemon balm for an extended time, consider these recommendations:
- Consult a healthcare provider regularly
- Monitor for changes in effectiveness
- Take periodic breaks from use
- Use the lowest effective dose
- Stay informed about new research
Remember that ‘natural’ does not automatically mean safe for long-term use.[53] It’s wise to be cautious with any supplement that is used over an extended time.
Comparing Lemon Balm to Other Herbs
Lemon balm shares some similar qualities with other herbs that have calming effects. Comparing these herbs will help you choose the most suitable option.
Chamomile is another herb frequently compared to lemon balm for its relaxing effects. Both herbs are known for their calming properties. Chamomile tends to be gentler and less likely to cause drowsiness, while lemon balm may be more effective for managing anxiety.[54]
Valerian is another herb that is used to support sleep. It is generally stronger than lemon balm. Valerian may cause more side effects, including vivid dreams.[55] Lemon balm provides milder sleep support with fewer risks of side effects.
Herb | Main Use | Strength | Side Effect Risk |
---|---|---|---|
Lemon Balm | Anxiety, Sleep | Moderate | Low to Moderate |
Chamomile | Relaxation | Mild | Very Low |
Valerian | Sleep | Strong | Moderate |
Passionflower | Anxiety | Moderate | Low |
Combining lemon balm with other supplements is common. Some common combinations include:
- Lemon balm and chamomile for enhanced relaxation
- Lemon balm and valerian for stronger sleep support
- Lemon balm and passionflower for anxiety relief
It’s always best to research any combinations before trying them. Some herbs may interact or have additive effects, which may not be desirable.[56]
FAQ
These questions highlight some common concerns about the potential side effects of lemon balm. Always keep in mind that individual responses to herbal supplements can vary. What works effectively for one person may not have the same result for another. If you are unsure, it is always best to seek personalized guidance from a qualified healthcare professional. They can assess your specific health conditions and needs.Can lemon balm cause liver damage?
Is it safe to take lemon balm every day?
Does lemon balm interact with antidepressants?
Can lemon balm make anxiety worse?
How long does it take for lemon balm to work?
Is lemon balm addictive?
Conclusion
Lemon balm has potential benefits for anxiety, sleep issues, and cognitive function. It’s historical use and the findings of current research support the popularity of this herb.
However, just like any supplement, lemon balm comes with potential risks. Side effects, although typically mild, can occur. Drug interactions and effects on thyroid function are serious considerations for some individuals.
To use lemon balm safely:
- Start with low doses
- Be aware of potential side effects
- Inform your healthcare providers
- Choose high-quality products
- Avoid use if you have contraindications
Lemon balm may be a helpful tool for many people; however, it is not a risk-free option, and it is not a cure for any underlying condition. Use it wisely as part of a comprehensive approach to health.
Remember that herbal supplements are not meant to replace medical treatment. They should supplement a healthy lifestyle. Always seek professional medical advice for any persistent health concerns.
Stay well-informed, listen to your body, and make choices that support your overall well-being. When used carefully, lemon balm may offer benefits without undue risks.
The botanical classification of lemon balm places it firmly within the mint family, characterized by its aromatic leaves and square stems.
Source: “Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998931/
The natural range of lemon balm includes the Mediterranean region, extending into parts of Europe, North Africa, and West Asia, although it has been introduced to other areas.
Source: “Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998931/
The presence of compounds like citral contribute to the lemon-like scent and flavor of lemon balm, distinguishing it from other mint family members.
Source: “Melissa officinalis L. as a Sprout Suppressor in Solanum tuberosum L. and an Alternative to Synthetic Pesticides” https://pubmed.ncbi.nlm.nih.gov/36306427/
These are characteristic morphological features of the lemon balm plant.
Lemon balm is known to grow in a variety of conditions, preferring well-drained soil and partial shade, however it is known to be very versatile and adapt well.
Historical use of lemon balm in traditional medicine is well documented, with primary focus on its ability to reduce anxiety and promote relaxation.
Source: “Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998931/
These are the main areas where lemon balm has been traditionally used in herbal medicine.
Source: “Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998931/
Modern research is focused on validating traditional claims and investigating the chemical compounds responsible for these effects.
Source: “Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998931/
These include essential oils, flavonoids, phenolic acids and terpenes.
Source: “Melissa officinalis L. as a Sprout Suppressor in Solanum tuberosum L. and an Alternative to Synthetic Pesticides” https://pubmed.ncbi.nlm.nih.gov/36306427/
The various compounds in lemon balm are thought to work together synergistically to produce its therapeutic effects.
Source: “Melissa officinalis L. Aqueous Extract Exerts Antioxidant and Antiangiogenic Effects and Improves Physiological Skin Parameters” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8073307/
Rosmarinic acid is a phenolic compound found in lemon balm that has demonstrated some anti-inflammatory activity.
Source: “Rosmarinic Acid: A Potential Therapeutic Agent in Gastrointestinal Cancer Management—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11546295/
Citral is a component of lemon balm’s essential oil. Preliminary studies support some sedative and anti-anxiety effects.
Source: “Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998931/
Environmental factors like climate, soil composition, and processing methods can all influence the levels of active compounds in lemon balm.
Source: “Comparative Studies on the Anti-Inflammatory and Apoptotic Activities of Four Greek Essential Oils: Involvement in the Regulation of NF-κΒ and Steroid Receptor Signaling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10381560/
Variations in the chemical profile of lemon balm can result in products with differing levels of therapeutic compounds, potentially leading to inconsistent results.
Source: “Comparative Studies on the Anti-Inflammatory and Apoptotic Activities of Four Greek Essential Oils: Involvement in the Regulation of NF-κΒ and Steroid Receptor Signaling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10381560/
Many people use lemon balm as a natural remedy for stress and mild anxiety, this is also the most common use traditionally.
Source: “Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998931/
Clinical trials investigating the anxiolytic effects of lemon balm have shown some positive results in reducing mild anxiety symptoms, but more research is needed.
Source: “The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis” https://pubmed.ncbi.nlm.nih.gov/34449930/
Preliminary studies and some clinical research point towards improvements in sleep quality and duration with lemon balm use.
Source: “The effect of probiotics on mood and sleep quality in postmenopausal women: A triple-blind randomized controlled trial” https://pubmed.ncbi.nlm.nih.gov/35871917/
While research on lemon balm and sleep is ongoing, some studies have shown evidence of improved sleep onset and quality.
Source: “The effect of probiotics on mood and sleep quality in postmenopausal women: A triple-blind randomized controlled trial” https://pubmed.ncbi.nlm.nih.gov/35871917/
Some studies suggest lemon balm may have beneficial effects on cognition, including memory and concentration.
Source: “Antiviral Potential of Melissa officinalis L.: A Literature Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9841880/
Some trials show improved cognitive functions in older adults. However, additional research is needed to solidify these claims and the underlying mechanisms.
Source: “Antiviral Potential of Melissa officinalis L.: A Literature Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9841880/
While there is promise from current research, more large scale human trials are needed for full evidence.
Many potential benefits require further investigation with large-scale clinical trials with human participants.
Side effects like digestive upset and drowsiness tend to resolve quickly and are generally not severe.
Higher doses may cause stomach upset, bloating or nausea in some people, especially those with digestive issues.
Lemon balm’s calming properties may lead to drowsiness, particularly if taken in higher doses, or in combination with other sedatives.
It is important to exercise caution when operating machinery or driving after taking lemon balm due to its potential to cause drowsiness.
Allergic responses such as skin rash, itching, or hives are possible but not common.
Individuals with known allergies to other plants in the mint family (Lamiaceae) may also be more likely to react to lemon balm.
Most side effects associated with lemon balm are temporary and resolve when use is stopped.
Adjusting the amount of lemon balm taken can often decrease the chance of side effects such as digestive issues or drowsiness.
There is some preliminary evidence that lemon balm may impact thyroid hormone levels. This is a concern for those with pre-existing thyroid conditions.
Animal models and limited human studies suggest lemon balm may affect thyroid hormone production or metabolism. However, more human research is needed.
The potential impact on thyroid hormone levels may exacerbate or interfere with treatment for people who have existing thyroid conditions such as hypo or hyperthyroidism.
Interactions between herbs and medications may affect how a medication works in the body, causing unwanted side effects or lessening a drugs efficacy.
Due to limited safety research, pregnant or breastfeeding women should consult their doctors before taking lemon balm.
Current research data is not sufficient to establish the safety of lemon balm during pregnancy or breastfeeding, further study is needed to clarify.
In order to prevent potential drug interactions and ensure the safety and effectiveness of medical care, it is important to inform your doctor of herbal supplements used.
Dosage is dependent on factors such as the condition being treated, the form of lemon balm used and an individuals specific health profile.
Taking more than the recommended dose of lemon balm may increase unwanted effects.
The risk of experiencing side effects tends to increase with higher doses of lemon balm.
It is important to be aware of potential interactions between lemon balm and other drugs taken concurrently, since it may change their intended effect.
Since lemon balm can affect thyroid hormone levels it may interfere with the effectiveness of thyroid medications.
Lemon balm may affect the metabolism or action of thyroid hormones, which could affect the effectiveness of thyroid medications or exacerbate existing thyroid conditions.
Those with thyroid conditions need to be aware of the potential impact of lemon balm on hormone levels, since it may interfere with treatments or worsen their condition.
It is recommended that lemon balm is stopped prior to surgery due to its sedative properties, which may interact with anesthesia.
Lemon balm’s sedative properties may have an additive effect when combined with anesthesia, potentially leading to increased sedation or other complications.
The dietary supplement industry generally has less regulatory oversight than that of drugs, leading to inconsistencies in product quality, purity, and potency.
The FDA does not require pre-market approval for herbal supplements unlike prescription and over the counter drugs. They take action after a product is on the market, if problems are found.
Most studies of lemon balm are short term, more long term research is needed to understand long term risks or benefits of continuous use.
There is a possibility that tolerance might develop with long-term use, meaning more may be needed to achieve the same effect. However, further research is needed to fully confirm this.
Most studies on lemon balm evaluate the short term use, data on long term safety is not robust.
The use of periodic breaks, such as taking breaks from regular use may help to mitigate the risk of tolerance and other long-term use concerns.
It is important to be aware that some natural products may be unsafe with long term use and that ‘natural’ is not synonymous with ‘safe’.
Lemon balm has been shown in some studies to have anxiolytic effects, while chamomile is considered to be a more gentle sedative.
Source: “The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis” https://pubmed.ncbi.nlm.nih.gov/34449930/
Valerian is more likely to cause side effects such as vivid dreams, grogginess or stomach upset compared to lemon balm.
There is a risk of potential herb-herb interactions that can lead to synergistic or additive effects which may increase side effects.
Studies to date have not shown liver damage with lemon balm use in normal doses, but more research may be needed.
Although rare, excessive amounts of lemon balm may increase stress on the liver, this is more concerning for people with underlying liver conditions.
Studies have indicated short-term usage of lemon balm to be well tolerated by the majority of people.
Most studies on lemon balm are short term and more long term research is needed to determine long term effects.
There is a potential for interactions with certain antidepressant medications, especially SSRIs, with increased drowsiness as a possible side effect.
Lemon balm may have additive sedative effects when taken with antidepressants, potentially causing increased drowsiness. It may also alter the metabolism of some drugs.
Although uncommon, some individuals may experience an increase in anxiety symptoms when taking lemon balm, due to individual sensitivity.
If you notice an increase in your anxiety symptoms with lemon balm, it is important to stop use and consult a healthcare professional for guidance.
Many individuals report noticeable effects within 30 minutes for anxiety or stress management but this can vary.
It may take a few hours for the sleep related benefits of lemon balm to be noticed. It is often recommended to be taken 1-2 hours before bed.
Some effects of lemon balm may require consistent use over several weeks for full efficacy. However results vary.
Lemon balm is not thought to be physically addictive, although psychological dependence is possible.
Some people may develop a psychological dependence on its calming effects if they rely on it heavily.