Melissa (Lemon Balm) – Benefits, Uses, and Side Effects

Introduction

Lemon balm tea (Melissa officinalis) is not just an herbal drink — it’s a soothing friend for both mind and body. In the midst of daily anxiety and stress, many seek a natural way to relax without medication or side effects. Lemon balm tea is an ancient herb that gently and effectively promotes mental calmness and supports the nervous system.

Scientific name: Melissa officinalis, derived from the Greek word meaning “honeybee” (due to its bee-attracting flowers) and the Latin word officinalis, indicating its traditional use in pharmacies. Also known as lemon balm or bee balm, it is a perennial plant from the mint family, with lemon-scented leaves and white or pale pink flowers. It contains essential oils and compounds such as geranial and neral.

Proven health benefits of lemon balm

1. Supports Digestive Health

• Traditionally used to soothe digestive cramps, making it ideal after a heavy meal or in cases of stress-related stomach discomfort.
• Possesses antimicrobial, antioxidant, and anti-inflammatory properties.
• Research shows it may help reduce symptoms of herpes simplex virus, such as redness, swelling, and healing time.
• Acts as a mild laxative and helps expel gas.
• Improves circulation, indirectly supporting digestion.
• Reduces cortisol when absorbed into the bloodstream, thus enhancing digestive function.

2. Improves Sleep Quality and Reduces Stress

• A calming herbal plant that helps relieve anxiety, stress, and improve sleep quality.
• Contains natural compounds that increase levels of the calming neurotransmitter GABA in the brain, promoting relaxation and reducing symptoms associated with anxiety, OCD, panic attacks, and mood swings.

Dr. Dana Cohen confirms that drinking lemon balm tea helps calm the mind and improve mood by directly acting on brain receptors.

• Drinking lemon balm tea 30 minutes before bedtime enhances deep sleep, especially for those with insomnia or restless sleep.
• A study showed that 70% of participants experienced anxiety relief after taking lemon balm, and 80% reported significant sleep improvement — even in children.

Best combined with a nighttime relaxation routine, such as dim lighting or reading a calm book.

3. Supports Hyperthyroidism Management

• Some studies suggest lemon balm inhibits thyroid hormone receptors, helping reduce symptoms of hyperthyroidism.

Can be consumed as capsules or tea, three times daily.

Combining lemon balm tea with green tea is considered one of the best ways to naturally help reduce thyroid hormone secretion.

4. Antioxidant and Pain-Relieving Properties

• Contains excellent amounts of flavonoids such as quercetin and rutin, in addition to rosmarinic acid, giving it strong antioxidant capacity to combat oxidative stress and protect cells.
• Lemon balm oil or capsules may help reduce pain and inflammation.
• Some topical creams contain lemon balm extract for direct pain and inflammation relief on the skin.
• Adding two drops of lemon balm oil to a glass of water can help relax the body and reduce pain sensations.

Note: Lemon balm acts as a pain reliever and sedative but does not treat the root cause of pain or inflammation. The underlying cause must be addressed first.

5. Eases Menstrual Symptoms

• Capsules (1200 mg daily) can help reduce anxiety, irritability, and insomnia during menstruation.
• May assist in hormonal balance and pain relief.

6. Enhances Memory and Cognitive Performance

• A clinical trial on older adults found that lemon balm extract (rosmarinic acid) supports cognitive function, especially in those without high blood pressure.

7. Reduces Blood Pressure

• A double-blind study found that 400 mg daily for 4 weeks reduced both systolic and diastolic blood pressure.

Precautions for using Melissa herb

Lemon balm is generally safe, but medical advice is recommended:

• During pregnancy or breastfeeding.
• For individuals with thyroid issues (hypothyroidism).
• When taking sedative medications.

How to Use Lemon Balm for the Mentioned Conditions

1. As Tea (for stress, sleep, digestion, menstruation, thyroid health)

Daily dosage: 1–3 cups per day, divided between morning, afternoon, and before bedtime.

Preparation:

• 1 tablespoon dried lemon balm leaves (or a ready-made tea bag).
• Steep in a cup of boiling water for 10–15 minutes, covered to preserve essential oils.
• Honey, mint, or lavender may be added to improve taste if desired.

Recommended duration: Use daily for 2–4 weeks, then pause for a few days before resuming.

2. Capsules or Extract (for blood pressure, memory, menstruation, thyroid health)

Suggested dosage (based on clinical studies):

• 300–600 mg twice daily (for stress, sleep, thyroid health).
• Up to 1200 mg daily (for menstruation and hormonal fluctuations).
• 400 mg daily for 4 weeks (for blood pressure support).

Form: Preferably capsules standardized to 5% rosmarinic acid.
Timing: Take with or after meals to reduce the chance of stomach irritation.

⚠ Always start with a low dose and gradually increase as needed and tolerated.

Quick tips for using lemon balm:

• Drink a cup in the morning, another in the afternoon, and possibly one in the evening.
• Effects begin within 30–60 minutes.
• Contains plant nutrients that boost GABA activity in the brain.

Conclusion

Lemon balm tea is not just an herbal drink… it’s a true moment of calm in a busy day. Try it in the evening, and let it whisper to your body and mind that everything will be okay — by God’s will.