Lemon Balm

Lemon balm is a European herb from the mint family with a mild lemon scent and aroma. Its scientific name, “Melissa Officinalis”, means honeybee in Greek, as it is known to attracts bees.

This herb can be used to add flavor to your dishes, as well as used therapeutically to alleviate various health conditions. The fresh leaves are most often used to make teas, but can also make great smoothies, pestos, and marinades, and can also be incorporated into jams and baked goods (see below for fun recipes!). In addition to the popular lemon balm tea, it can be used in tinctures, essential or infused oils, perfumes, creams, soaps, lip balms and much more.

Health Benefits of Lemon Balm

Antibacterial/Antifungal health
Lemon balm has been found to have various therapeutic properties, such as antibacterial and antifungal, making it an effective option to reduce the abundance of certain harmful bacteria, such as E. coli, as well as candida, a common type of yeast infection.

Cancer
Preliminary studies have demonstrated that the high antioxidant content of lemon balm has the ability to stop the growth and spread of various types of cancers, particularly of hormone-positive cancers such as breast and prostate cancers as well as colorectal cancer.

Cardiovascular Health
In a study of patients suffering from Type 2 diabetes, lemon balm supplementation significantly increased HDL cholesterol (good cholesterol) and reduced LDL cholesterol (bad cholesterol). In addition, these patients, taking two capsules of 350 milligrams of lemon balm extract daily, reported reductions in their systolic blood pressure and their C-reactive protein levels, a marker of systemic inflammation.

Cognitive health
Certain compounds of lemon balm have been identified as neuroprotective; they help to protect brain and nerve cells against deterioration, improve memory, alertness, concentration and enhance mood, thus improving cognitive decline of patients suffering from Alzheimer’s disease.

Cold Sores
When used as an oil, ointment or cream, lemon balm extract can fight against the cold sore virus. By applying it topically several times a day, it can prevent the virus from penetrating into skin cells, reducing the intensity of symptoms of cold sores and decreasing healing time. Its antiviral properties have also demonstrated to be effective against the common cold virus, Hepatitis B and other rhinoviruses and coronaviruses.

Digestive health
Consuming lemon balm tea immediately after meals can promote digestion, alleviate abdominal pain, gas and bloating. Specific lemon balm compounds have been associated with stimulating bile production, which can enhance liver, gallbladder, and digestive function. Also, inhaling lemon balm essential oil has also been shown to help with symptoms of nausea and possibly decrease gastrointestinal inflammation.

Glycemic control
When lemon balm tea is consumed first thing in the morning, in a fasted state, it can reduce fasting blood glucose and hemoglobin A1C (HbA1c) levels, a test which measures one’s average blood sugar over the previous three months. Its abundance in protective polyphenols could improve glucose tolerance by stimulating the production of insulin from the pancreas, enhance glucose absorption from the blood to the cells, and enhance insulin sensitivity.

Headaches
Diffusing lemon balm oil or rubbing it around the temples can release protective polyphenols quickly in the bloodstream and ease symptoms of headaches.

Hyperthyroidism
Lemon balm may act as a thyroid regulator, possibly helping with symptoms of hyperthyroidism or Grave’s disease. Its compounds could prevent the stimulation of excessive thyroid gland production and inhibit antibodies from disrupting thyroid cells, known to be primary causes of Grave’s disease.

Menstrual cramps/PMS
A study demonstrated that drinking lemon balm tea on a daily basis could reduce the frequency and intensity of menstrual cramps. This effect is attributed to its antispasmodic effect, which not only alleviates painful menstruation and cramps, but also decreases the severity of symptoms associated with premenstrual syndrome (PMS).

Nervous System
The scientific literature suggests that lemon balm tea can act as a natural tranquilizer. The variety of compounds in lemon balm, such as polyphenols, tannins and terpenes, have a calming effect, which can soothe the nervous system, providing relief for stress, anxiety and insomnia. Similarly, another study demonstrated that applying a lemon balm-infused lotion on patients suffering from dementia significantly decreased their state of aggression and agitation and improved their quality of life.

Skin
A multitude of studies have reported that applying lemon balm to the skin could provide various skin benefits:

  • Cleanse, diminish pores and reduce blackheads

  • Treat acne, eczema and sunburns

  • Heal skin wounds

  • Protect skin from harmful UV rays

  • Alleviate skin inflammation, redness and/or swelling

  • Reduce excess sebum production

  • Improve skin complexion and fine lines/wrinkles


Precautions

  • Pregnant and nursing mothers should speak with their health care practitioner prior to using this herb.

  • Since lemon balm has calming properties, it may cause drowsiness and may increase the sedative effects of certain prescription medications.

  • When used in high doses, lemon balm dietary supplements may reduce serum thyroid stimulating hormone concentrations (TSH) and hence interfere with thyroid medications.

Fun recipes with lemon balm:


Lemon Balm Tea Recipe

  • Simply add 1/4 of a cup of chopped fresh leaves or 1 tablespoon of dried leaves into 1 cup of boiling water

  • Cover and let it steep for 5 to 10 minutes.

  • Enjoy its calming effect!


Summary
While lemon balm is mostly recognized as having sedative and calming properties, helping with stress, anxiety and insomnia, it contains powerful antioxidants which can help alleviate symptoms of various ailments. In addition to calming your nerves, it can enhance digestion,
downregulate blood sugar and lipid levels, and even protect your skin while promoting well-being. Lemon balm can also be beneficial to various chronic diseases and ailments, thanks to its anti-inflammatory, antibacterial, antifungal and antiviral effects.

It's summertime - and there is something about summer that simply always brings a smile to our faces. We hope the same for you.

Warmly,
Natalie & Stephanie


Natalie Ledesma, MS, RDN, CSO, CLT
Stephanie Coffey, Dietetic Intern