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Lemon Balm
Don’t let the name of lemon balm fool you. Melissa officinalis, as it’s technically known, is not related to lemons but is instead a perennial herbaceous plant in the mint family. (Though the leaves do have a mild lemon scent, so its name is not a complete misnomer).
Aside from bearing delicate white flowers that attract bees, lemon balm is well known for its sedative properties and, as such, is frequently used as a sleep aid. Several studies have focused on the efficacy of lemon balm as a sedative with some researchers observing “significantly decreased sleep disorders among those who were given lemon balm versus the placebo group.”
Lemon balm is also being actively studied in relation to stress, anxiety, cognition and mood disorders, and for its antioxidant properties. Several studies have suggested that specific dosages of lemon balm have resulted in decreased stress, anxiety and hyperactivity, with an increase in focus and calmness.
Active constituents
Alpha-tocopherol, antioxidants (carnosic acids, oleanolic acids, ursolic acids), flavonoids (pigenin-7-O-glucoside, isoquercitrin, luteolin, rhamnocitrin, apigenin kaempherol, quercetin), phenolic acid (ferric acid, rosmarinic acid, p-courmaric acid, caffeic acid, triterpenoids (oleanolic acid & ursolic acid).
Cautions and warnings
Consult a health care practitioner if symptoms persist or worsen, if you are pregnant or breastfeeding, and/or if sleeplessness persists continuously for more than three weeks (chronic insomnia).
Consumption with alcohol, other medications or health products with sedative properties is not recommended.
Known adverse reactions
Some people may experience drowsiness. Exercise caution if operating heavy machinery, driving a motor vehicle, or involved in activities requiring mental alertness.
AVAILABLE RESEARCH
Sleep
In this prospective open-label study, 20 subjects with mild-to-moderate anxiety and sleep disturbances were given Melissa officinalis extract for 15 days. Results showed improvement of symptoms, such as decreased anxiety, improved symptoms associated with anxiety, and decreased insomnia.
For this research, male Swiss mice were given 200 mg/kg, 400 mg/kg & 800 mg/kg of Melissa officinalis and 50 mg/kg pentobarbital injection, a sedative, one hour after. The results showed dose-dependent quicker onset of sleep and longer duration of sleep.
In this study, 100 50- to 60-year-old women with menopause and sleep disorders were randomized into intervention group (with lemon balm and valerian) or placebo, and assessed with the PSQI (Pittsburgh Sleep Quality Index) before and after treatment. The researchers found significantly decreased sleep disorders among those who were given lemon balm versus the placebo group.
In this open multicentre study, 980 children under 12 years old with restlessness and dyssomnia were given a lemon balm and valerian preparation. The results showed significantly decreased restlessness and dyssomnia, and was well tolerated by test subjects.
There is ongoing research on the effects of lemon balm as it relates to the following health concerns:
Stress
In this double-blind, placebo-controlled, randomized, balanced crossover study, 18 healthy subjects were given two separate single doses of Melissa officials extract, either 300 mg and 600 mg, or placebo on separate days with a seven-day washout period. The subject's mood was assessed after 20 min of DISS (defined intensity stressor simulation) before dosage and one hour after dosage. Researchers found that a 600 mg dosage improved the negative mood impact of DISS, increased rates of self-rated calmness, and decreased rates of self-rated alertness. Also, after 300 mg dosage researchers noted increased speed of mathematical processing without a decrease in accuracy.
In combination with Valeriana officialis (valerian), this double-blind, placebo-controlled, randomized, balanced crossover study tested 24 healthy subjects with three single doses containing of 600 mg, 1200 mg & 1800 mg Melissa officialis and Valeriana officinalis or placebo on separate days with seven-day washout period. The study also assessed mood and anxiety of test subjects after 20 min of DISS (defined intensity stressor simulation) before dosage, and one, three and six hours after dosage. The results showed 600 mg dosage relieved anxiety from DISS where 1800 mg dosage increased anxiety.
Anxiety
In this prospective, open-label study, 20 subjects with mild-to-moderate anxiety and sleep disturbances were given Melissa officinalis extract for 15 days. The results showed improvement of symptoms such as decreased anxiety, improved symptoms associated with anxiety and decreased insomnia.
This review study concludes that studies have validated many of the traditional applications of Melissa officinalis, particularly anxiety.
In this research, six mice were given 15 consecutive days of treatment with Melissa officinalis in and elevated plus maze test and open field task. The results showed significantly decreased anxiety in mice during the elevated plus maze, while no significant effect was noted in the open field task. Melissa officinalis did not alter exploratory or circadian activities and was found to relieve anxiety under moderate stress conditions.
Cognition and Mood
In this randomized, placebo-controlled, double-blind, balanced crossover study, 20 healthy young subjects were given doses of 600 mg, 1000 mg and 1600 mg or placebo for seven days. Cognition and mood were assessed pre-dose and then at one hour, three hours and six hours post-dose. The results conclude that memory performance was better and increased “calmness” was reported at all three post-dose time for the 1600 mg dosage.
This observational study included 169 primary school children with hyperactivity and concentration difficulties that do not meet ADHS criteria. Using 640 mg of valerian root extract and 320 mg of lemon balm extract they were evaluated by pediatricians and parents with a standardized questionnaire at baseline, after two weeks and after seven weeks. The results showed increased ability to focus, decreased hyperactivity, decreased impulsiveness.
In this randomized, placebo-controlled, double-blind, balanced crossover study, 20 healthy young subjects were given single dose of 300 mg, 600 mg & 900 mg Melissa officials or placebo for seven days. Cognitive performance was assessed immediately before dosing and one hour, two and a half hours, four hours and six hours after dosing. The results showed that 600 mg was associated with sustained improvement in attention, sustained improvement in secondary and working memory, increased self-rated calmness at the earlier times with the lowest dosage and decreased self-rated alertness at all times with the highest dosage.
Antioxidant
The aim of this study was to determine the capability of Melissa officinalis L. (Lemon balm) infusion on improvement of oxidative stress status in radiology staff that were exposed to persistent low-dose radiation during work, in a before-and-after clinical trial. It was study found that “infusion of Lemon balm markedly improves oxidative stress condition and DNA damage in radiology staff when used as a dietary supplement for radiation protection.”
AVAILABLE RESEARCH ON CONTRAINDICATONS
Consult a health care practitioner prior to use if you are pregnant or breastfeeding.
This collection of community herbal monographs established by the HMPC sets out the well-established and/or traditional uses for a particular plant species, which includes guidelines on the use of lemon balm during pregnancy or breastfeeding.
Consumption with alcohol, other medications or health products with sedative properties is not recommended.
This collection of community herbal monographs established by the HMPC sets out the well-established and/or traditional uses for a particular plant species, which includes guidelines on the use of lemon balm in combination with other substances and products.
Consult a health care practitioner if sleeplessness persists continuously for more than three weeks (chronic insomnia).
This handbook offers dosing information and evidence-based research on the efficacy and safety of over-the-counter and herbal medications, including lemon balm and its effect on sleep.
This text contains a detailed comprehensive approach to the treatment of disease, including the relationship between lemon balm and chronic insomnia.
Some people may experience drowsiness. Exercise caution if operating heavy machinery, driving a motor vehicle or involved in activities requiring mental alertness.
This collection of community herbal monographs established by the HMPC sets out the well-established and/or traditional uses for a particular plant species, which includes guidelines on the use of lemon balm during activities and situations that it may affect.