Lemon Balm

Lemon balm (Melissa officinalis) is a versatile herb with a variety of well-supported health benefits, thanks to its rich content of antioxidants, phenolic acids, flavonoids, and essential oils. Here are the key evidence-based benefits:

Key Health Benefits of Lemon Balm

• Reduces Anxiety and Stress
  Lemon balm is best known for its calming and mood-elevating effects. It can help lower anxiety, nervousness, and symptoms of mild depression, making it useful for managing stress and promoting emotional well-being.

• Improves Sleep and Eases Insomnia
  Lemon balm, especially when combined with other calming herbs like valerian, can improve sleep quality and help with insomnia. It is often used as a natural sleep aid and may also reduce restlessness.

• Boosts Cognitive Function and Memory
  Some studies suggest lemon balm may enhance memory, learning, focus, and overall brain function. It has shown potential to improve mood and attention, and may help calm agitation in people with dementia.

• Supports Digestive Health
  Lemon balm has antispasmodic and carminative properties, helping to relieve bloating, indigestion, and other gastrointestinal discomforts. It may also help balance gut microbiota and reduce inflammation in the digestive tract.

• Anti-inflammatory and Antioxidant Effects
  Rich in phenolic acids and flavonoids, lemon balm exhibits significant anti-inflammatory and antioxidant activity. It helps reduce inflammation, protect cells from oxidative stress, and may support gut and heart health.

• Antiviral and Antibacterial Properties
  Lemon balm has demonstrated activity against viruses (notably herpes simplex, which causes cold sores) and bacteria. Topical lemon balm ointments can help heal cold sores, and its antimicrobial effects may benefit oral and gut health.

• Supports Heart Health
  Animal and early human studies suggest lemon balm may help lower blood pressure, improve cholesterol levels, and protect the heart from oxidative and inflammatory damage. It may also help regulate heart rate and reduce palpitations.

• Eases Menstrual and PMS Symptoms
  Lemon balm may help relieve menstrual cramps, fatigue, and other PMS symptoms, likely due to its antispasmodic and anti-inflammatory effects.

• Potential for Immune Modulation
  Some evidence suggests lemon balm can modulate immune responses and may support the body in fighting infections.

Lemon balm is a gentle, multi-purpose herb that supports mental calm, sleep, digestion, immunity, and heart health, with additional benefits for skin, menstrual comfort, and viral infections. It is generally safe for most people and well-tolerated.

Citations:

1. https://www.webmd.com/diet/health-benefits-lemon-balm
2. https://www.healthline.com/health/lemon-balm-uses
3. https://health.clevelandclinic.org/lemon-balm-benefits
4. https://www.mountsinai.org/health-library/herb/lemon-balm
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC11510126/
6. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/lemon-balm
7. https://examine.com/supplements/lemon-balm/
8. https://www.herbsociety.org/file_download/inline/21327a7a-7166-42ed-914e-df28ee42c31b
9. https://draxe.com/nutrition/lemon-balm/
10. https://www.webmd.com/vitamins/ai/ingredientmono-437/lemon-balm
11. https://www.medicalnewstoday.com/articles/lemon-balm-uses