9 Lemon Balm Benefits + Natural Uses for Home & Health

Sometimes, the most beneficial natural health compounds are the ones that have been around the longest. That’s certainly the case with lemon balm, a fast-growing plant that’s been studied for its effects on everything from insomnia to cancer.

What is the herb lemon balm good for? Used in teas, cooking and to make Melissa essential oil, it’s been prescribed by doctors since the Middle Ages as a natural way to help improve sleep, reduce anxiety, treat wounds and promote longevity.

Today, its benefits have been widely studied, especially in Europe and the Middle East, where the plant originated.

Once you realize how many ways you can benefit from the many lemon balm uses described below, you’ll be itching to grow some in your own garden.

What is lemon balm?

The perennial lemon balm plant is a member of the mint family. Known officially as Melissa officinalis, it is sometimes referred to as common balm or balm mint.

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Its native home is southern parts of Europe and various parts of the Middle East and Central Asia, but it’s now grown regularly in the Americas and other locations around the world.

Various lemon balm benefits have been employed in traditional medicine, especially in European countries such as Austria. In fact, it is an ingredient in Carmelite water, an alcoholic extract beverage formulated in the 14th century that’s still for sale in Germany.

In classic literature, characters often added lemon balm to wine or tea in order to treat various illnesses, like high fevers, headaches, nerve pain, wounds, bites and stings.

A few written works praise the lemon balm plant for its mood-lightening effects, such as Persian writer and thinker Avicenna, who referred to it as that which “maketh the heart merry and joyful.” It was also mentioned by:

• Homer in “The Odyssey”
• Nicholas Culpeper (a popular English botanist, physician and herbalist)
• 1696 London Dispensary, which told readers that, “An essence of Balm, given in Canary wine, every morning, will renew youth, strengthen the brain, relieve languishing nature and prevent baldness.”

What are the benefits of lemon balm?

1. Protects against heart and liver problems

Traditional Iranian medicine has used this herb as a therapy for some time to treat heart palpitations, and science seems to back up this use. It may have a positive impact on the mechanics and electrical impulses of the heart, giving it power to help regulate heart arrhythmias, aka irregular heartbeat.

In one trial using an orally administered extract of lemon balm leaf, subjects seemed to experience a significant drop in benign heart palpitation episodes, which is believed to be tied to its ability to enhance one’s mood.

Another randomized, double-blind, placebo-controlled clinical trial found that supplementing with Melissa officinalis leaf powder for two months significantly reduced low-density lipoprotein (LDL) cholesterol and the liver enzyme AST in patients with borderline hyperlipidemia, suggesting improvements in cardiovascular risk and signs of liver function compared with placebo.

Furthermore, a 2024 meta-analysis of randomized, controlled trials including 302 participants reported that lemon balm consumption was associated with significant decreases in total cholesterol, triglycerides and LDL levels, which are established risk factors for atherosclerosis and heart disease.

2. Functions as a natural antibacterial agent

There’s some evidence that lemon balm products, including kombucha (a fermented drink that contains probiotics), have antibacterial qualities that may help naturally fight infectious bacteria.

Lemon balm oil specifically shows a high level of antibacterial and antimicrobial activity against candida. This is a common yeast infection that causes a number of candida symptoms, including exhaustion, brain fog, digestive problems and a weakened immune system.

A comparative study published in BMC Complementary Medicine and Therapies demonstrated that ethanolic extracts and essential oils of lemon balm exhibit significant antibacterial activity against human-pathogenic bacteria, such as Staphylococcus aureus and Escherichia coli, in laboratory assays, supporting its traditional use as a natural antimicrobial agent.

3. May be useful against diabetes

Supplementation with Melissa officinalis extract has been shown to help improve glycemic control in people with type 2 diabetes. In a 12-week, randomized, double-blind, placebo-controlled study of 62 diabetic patients, those taking 700 milligrams a day of lemon balm had significantly lower fasting blood glucose and reduced HbA₁c levels compared with placebo, along with improvements in beta-cell activity and some cardiovascular risk markers, suggesting potential anti-diabetic effects in humans.

Does lemon balm work for weight loss? Because it has anti-inflammatory effects, can help you cope with stress, improves digestion and supports metabolic health, it may be useful for maintaining a healthy weight.

It’s not a magic bullet, but help with weight loss might be a potential secondary effect.

4. Might fight anxiety and improve mood, concentration and sleep

Traditionally, lemon balm herbal preparations have been used to treat anxiety and insomnia. Its mild sedative effect is a well-known feature.

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These claims seem to stand up to scientific scrutiny, as well as extend beyond treating general anxiety.

For example, there’s some evidence this herb helps improve hyperactivity, concentration problems and impulsiveness in elementary school children. Taken internally in food products, it also seemed to enhance mood and/or cognitive performance, as demonstrated in a study involving young adults.

It has potential to improve problem solving, math skills, concentration and alertness.

Does lemon balm make you sleepy? It may, although it works differently than sedative medications.

When used as an herbal sleep aid, it seems to help reduce insomnia symptoms and sleep disorders, including during menopause when symptoms such as anxiety, hot flashes and restlessness are very commonplace.

5. Combats herpes naturally

Lemon balm benefits also extend into topical applications due in part to the herb’s antiviral qualities. Specifically, when applied directly to the skin, it is useful to help treat the herpes virus.

While there is no permanent cure for herpes, treatment methods generally involve finding ways to decrease the frequency and duration of outbreaks. To date, most researchers have studied the efficacy of lemon balm on herpes labialis, or cold sores.

When using lemon balm extract in cream form, research shows that the intervals between herpes breakouts become longer, the healing period shortens and the symptoms, such as itching and burning, seem to decrease. Interestingly, because of the way that it works to achieve this, studies point to no risk of a resistance to the herpes virus forming after repeated uses.

The same results seem to exist when using lemon balm essential oil, too.

According to various sources, it seems its effects on the herpes simplex virus are related to its antioxidant compounds. These include tannins and polyphenols.

There are no well-known side effects when using this substance, either topically or orally.

6. Holds powerful antioxidant and anti-inflammatory properties

This herb can help fight free radical damage in ways that may prove to be remarkable in natural health.

Perhaps most notably in this particular benefit of lemon balm is its potential impact against a specific kind of cancer known as glioblastoma multiforme. This fast-spreading cancer usually begins in the brain and has no known effective treatments.

However, a 2014 study found that lemon balm essential oil caused apoptosis (spontaneous cell death) in these cancer cells and stopped the expression of a protein known as multidrug resistance associated protein 1 (MRP1). This is especially important considering that MRP1 is partly responsible for the drug resistance cancers develop to traditional treatment methods, such as chemotherapy.

Other studies have found lemon balm products to have apoptotic effects on other cancer cell lines, including a type of cancer affecting the organ lining separating the organ from the rest of the body, MCF-7 (a breast cancer cell line), a colorectal cancer cell line, the most common liver cancer cell and two different types of leukemia cells.

In one study looking at how the antioxidants in this herb affect oxidative stress caused by low levels of radiation, lemon balm had remarkable results, including a significant improvement in blood levels of other cells. The study looked at supplementing the diet of medical professionals consistently exposed to low levels of radiation with lemon balm showed that it may be an effective way to protect them against unhealthy levels of oxidative stress.

The study also showed lemon balm could naturally regulate a very important substance called superoxide dismutase. This enzyme, known in short as SOD, is vital to understand in terms of oxidative stress because the naturally occurring SOD can cause a number of different types of cell damage.

However, it is possible to regulate it naturally, using substances such as lemon balm that keep it in check.

In a randomized, double-blind, placebo-controlled clinical trial of 80 adults with chronic stable angina published in the Asian Pacific Journal of Clinical Nutrition, three grams per day of Melissa officinalis for eight weeks significantly decreased serum markers of oxidative stress and inflammation compared with placebo. Specifically, it reduced malondialdehyde (a marker of lipid peroxidation) and high-sensitivity C-reactive protein (hs-CRP), while increasing antioxidant paraoxonase-1 activity and improving lipid profiles, indicating antioxidant and anti-inflammatory effects in humans.

In addition to providing antioxidant support, it has the potential to act as an anti-inflammatory agent. Reducing chronic inflammation helps protect against disease and relieve pain.

7. May help regulate overactive thyroid

Thyroid conditions affect a decent portion of the population of the United States, and one of the two common thyroid conditions, hyperthyroidism, can benefit from lemon balm.

Extract of lemon balm is one of the treatment methods that natural health practitioners tend to use when attempting to regulate overactive thyroid. Research suggests that these extracts stop the components that over-activate the thyroid from binding with the thyroid receptor, specifically in patients with Grave’s disease.

In fact, in one report, two individuals with Graves’ hyperthyroidism who took a homeopathic tincture containing lemon balm and another plant extract experienced normalization of thyroid-stimulating immunoglobulins and returned to normal thyroid function over many months. However, this was not a controlled clinical trial and involved combined herbs rather than lemon balm alone, so firm conclusions about lemon balm’s effect on human thyroid regulation require more vigorous human research.

8. May aid digestion

Because of its antioxidant activity, this extract has a potentially protective effect on the gastrointestinal system. In randomized interventions where a formulation containing lemon balm (often with other herbs) was given to colicky infants for several days to weeks, for example, researchers observed significant reductions in crying time and fussiness, which are commonly used clinical proxies for relief of digestive discomfort in babies, suggesting a beneficial effect on gut‑related symptoms in humans.

There is also some evidence that lemon balm products, as well as peppermint and angelica root, may be useful in creating herbal remedies for constipation.

For example, lemon balm tea benefits seem to include fighting abdominal pain and discomfort after eating, constipation, and bloating. This may in part be due to the tea’s calming effects on the nervous system.

9. Helps naturally soothe pain

According to a 2015 study, lemon balm (taken in capsule form) effectively reduced PMS symptoms in high school-aged women. That’s not all.

Another clinical trial published in the Iranian Journal of Pharmaceutical Research found that Melissa officinalis extract significantly reduced the severity of pain associated with primary dysmenorrhea (menstrual cramps) compared with placebo. In this double‑blind study of 110 women with moderate to severe menstrual pain, those who took 330 milligrams of lemon balm extract three times a day for three days at the onset of bleeding reported significantly greater reductions in pain scores on a visual analogue scale than the placebo group, showcasing the herb’s antispasmodic and analgesic effects.

In addition, in a randomized, single-blind, clinical trial of 110 postpartum mothers experiencing after‑pain, oral Melissa officinalis capsules provided greater pain relief over 24 hours than the standard analgesic mefenamic acid, indicating lemon balm’s potential to naturally soothe painful uterine cramping post‑delivery.

If you have a toothache, apply a small amount of lemon balm oil to the painful area. You can also inhale the oil or dab it on your temples and neck to help fight headaches.

Risks, side effects and interactions

What are the side effects of lemon balm? It is generally safe for most people, but because it affects thyroid activity, people taking thyroid medication or who have severely underactive thyroid (hypothyroidism) should not take it.

Some patients have experienced mild side effects after receiving lemon balm extract treatment. These may include:

• nausea and stomach pains
• skin reactions
• headache
• dizziness
• allergic reactions

To minimize risk of negative reactions, consume the oil with food, and start with a low dose. You can also perform a skin patch test to make sure you don’t get a rash.

If you are pregnant or nursing, consult your doctor before using herbs regularly. Also discuss using this product with your healthcare provider if you take medications for thyroid disease, anxiety, insomnia or depression.

How do you use lemon balm?

What do you do with lemon balm? The most useful parts of this plant are the leaves.

Compounds are extracted from the leaves and used to make lemon balm oil, tincture, salves and various medicines.

Some of the most popular lemon balm uses include using the leaves in the kitchen to make tea and flavor dishes, as well as to create perfume oils and insect repellents. Some people even use it to make homemade toothpaste.

Growing lemon balm:

If you live in a somewhat warm climate, you may want to try your hand at growing lemon balm. Moist, well-drained soil creates the perfect environment for growing healthy lemon balm.

It also most likely will need fertilizer and a bit of shade. It’s not unusual to need to trim and harvest it several times during its growing season in order to stop it from overtaking other plants as it germinates quickly.

Lemon balm recipes:

Because of its pleasant scent, lemon balm is a delicious herb to add as the final flavoring to a dish. Additionally, uses for lemon balm span everything from homemade lip balm to a dressing for salads.

Some people even use it as part of homemade cosmetics.

You can add it to meat and seafood dishes for an extra pop. It’s also not uncommon to find it used in fruit-based drinks and even cocktails.

To get the most benefits it’s best to purchase a high-quality lemon balm oil that contains pure extract.

Lemon balm essential oil is sometimes also known as Melissa oil. While it’s difficult to make your own oil, you can make tea, cold infusions, salves and more at home.

Here’s a simple herbal lemon balm tea recipe to try: Steep the fresh leaves for 15 minutes or so in very hot water, remove leaves and (optionally) add raw honey as a natural sweetener.

Another option is making a “cold infusion” by placing the leaves in a glass jar with cold water (one tablespoon per cup of water) and letting the jar infuse overnight before drinking in the morning.

Lemon balm dosage:

If you don’t want to grow it yourself, you can find lemon balm tea and supplements online. As with all herbal products, use caution, and be very selective where you purchase from, looking for reputable sellers.

Dosage recommendations vary depending on what you’re using it for. A general recommendation for uses including relieving anxiety/stress is to take 300 milligrams of lemon balm in capsule form twice daily.

Some people take up 600 milligrams twice daily, however starting with a low dose and splitting your dose may be better tolerated. If you find that a low dose isn’t strong enough, work your way up to taking 300 to 600 milligrams three times daily.

Frequently asked questions

What is lemon balm?

Lemon balm, scientifically known as Melissa officinalis, is a perennial herb in the mint family. It is known for its lemon-scented leaves and is often used in herbal teas, culinary dishes and natural remedies.

What are the benefits of lemon balm?

Lemon balm benefits include:

• Stress relief: Known for its calming properties, lemon balm may help reduce anxiety and promote relaxation.
• Sleep aid: Its soothing effects can improve sleep quality and help alleviate insomnia.
• Digestive support: Lemon balm may assist in relieving indigestion and bloating.
• Antioxidant properties: Rich in antioxidants, it can help combat oxidative stress in the body.
• Cognitive function: Some studies suggest it may enhance memory and concentration.

What does lemon balm do for you?

Lemon balm can help promote relaxation, reduce anxiety, improve sleep, aid digestion and provide antioxidant support. It’s often used to enhance overall well-being.

Does lemon balm help with weight loss?

While lemon balm is not a weight loss miracle, its calming effects may help reduce stress-related eating. Additionally, its digestive benefits can support a healthy metabolism.

Is it safe to drink lemon balm tea every day?

For most people, drinking lemon balm tea daily is safe in moderation. However, if you have specific health concerns or are on medications, consult a healthcare professional.

Who should not take lemon balm?

Individuals with thyroid issues, pregnant or nursing women, and those on certain medications (like sedatives) should consult a healthcare provider before using lemon balm.

Does lemon balm make you sleepy?

Lemon balm is known for its calming properties and may help promote sleepiness, making it a popular choice for those looking to improve sleep quality.

How can I use lemon balm?

Lemon balm can be used in several ways, such as:

• Tea: Brew fresh or dried leaves to make a calming herbal tea.
• Tinctures: Extracts can be taken for concentrated benefits.
• Cooking: Add fresh leaves to salads, desserts or marinades for a citrusy flavor.

Are there any side effects of lemon balm?

Lemon balm is generally safe for most people when consumed in moderate amounts. However, some may experience side effects like nausea or allergic reactions. It’s advisable to consult a healthcare provider if you are pregnant, nursing or on medications.

Can lemon balm interact with medications?

Yes, lemon balm can interact with certain medications, particularly those for thyroid conditions and sedatives. Always consult a healthcare professional before adding it to your routine.

Where can I buy lemon balm?

Lemon balm can be found in various forms, such as dried leaves, capsules or essential oil, at health food stores, online retailers and some supermarkets.

How should I store lemon balm?

Fresh lemon balm should be stored in the refrigerator to maintain its freshness. Dried lemon balm should be kept in a cool, dark place in an airtight container to preserve its potency.

Is lemon balm safe for children?

Lemon balm is generally considered safe for children when used in appropriate doses. However, consult a pediatrician before giving it to young children.

Conclusion

• What is lemon balm? Lemon balm (Melissa officinalis) is a perennial herb that’s grown all over the world
• Scientific research has shown it can be effective in protecting the heart and liver from common diseases. Other lemon balm benefits include having antibacterial, anti-inflammatory and antioxidant properties.
• Lemon balm can be applied topically to help treat herpes outbreaks and extend time between outbreaks.
• Using lemon balm oil, extract, tea and other products can improve mood, concentration and sleep quality while reducing anxiety.
• This herb may also help regulate an overactive thyroid, fight PMS symptoms and improve digestion.