The lemon-scented herb has been studied for its possible calming, antiviral and digestive properties, though researchers say stronger human evidence is still needed for many proposed uses.
By yourNEWS Media Newsroom
Lemon balm, a perennial member of the mint family, has long been used in foods, herbal preparations and traditional medicine, but modern research into its health effects remains uneven and incomplete.
Known scientifically as Melissa officinalis, the herb is native to Eurasia and has since become established in regions around the world. It produces small white flowers and leaves with a mild citrus fragrance that can be used fresh, dried or processed into teas, capsules, tinctures, creams and essential oils.
Preliminary research has identified possible antimicrobial, antioxidant and anti-inflammatory activity in lemon balm. Aromatherapy references also describe its essential oil as calmative, nervine and antispasmodic, meaning it has traditionally been used to promote relaxation, support the nervous system and ease muscle spasms. Other reported properties include antibacterial, antiviral, digestive and gas-relieving effects.
Some of the most closely examined uses involve anxiety, stress and sleep. A comprehensive review published in the peer-reviewed journal Plants in February 2026 evaluated multiple human clinical trials and meta-analyses involving lemon balm. Researchers from the University of Warsaw reported measurable improvements in anxiety and sleep quality among some participants.
The review followed earlier findings suggesting that lemon balm may reduce the body’s response to stressful situations. A 2004 study by Kennedy and colleagues found that a single dose of Melissa officinalis reduced laboratory-induced stress in human participants. Lemon balm has also been included among herbal teas commonly consumed before bedtime based on both traditional use and emerging scientific evidence.
Researchers have not yet established precisely how the herb may influence sleep and emotional well-being. Its effects could involve several chemical compounds and biological pathways rather than one identifiable mechanism. Investigators have therefore called for additional controlled studies to determine which preparations, dosages and treatment periods are most effective.
Lemon balm has also been examined as a possible treatment for symptoms associated with premenstrual syndrome. In a 2014 study involving adolescents, participants who received 1,200 milligrams of lemon balm daily experienced a greater reduction in PMS symptom intensity than those who received a placebo.
Although those findings were encouraging, researchers said larger studies involving participants of different ages and backgrounds are necessary before firm treatment recommendations can be made.
Traditional topical uses include applying lemon balm preparations to cold sores. Aromatherapy references describe the herb’s essential oil as antiviral and anti-inflammatory, properties that could potentially reduce redness and swelling or shorten the duration of an outbreak.
The available materials, however, did not detail clinical trials specifically evaluating lemon balm as a cold sore treatment. Its traditional use and laboratory evidence therefore do not establish that it will consistently treat herpes-related lesions in patients.
Digestive complaints are another common reason people use the herb. Lemon balm tea and other preparations have traditionally been taken to ease gas, abdominal bloating and general digestive discomfort. Its essential oil has been characterized as both carminative, meaning it may help relieve gas, and digestive.
Determining whether lemon balm alone produces those benefits has been difficult because many studies have tested it as part of a mixture containing several herbs. A 2018 review found that the frequent use of combination products made it challenging to isolate the specific contribution of lemon balm.
Animal research has produced additional but limited evidence. A 2019 study involving mice found that lemon balm had a calming effect on the small intestines. Comparable human trials are lacking, however, and findings in animals do not necessarily predict how the herb will affect people.
Lemon balm has also been included in some traditional preparations for infant colic, but evidence supporting that use remains limited. Because infants are especially vulnerable to dosing errors, allergic reactions and interactions, parents should not administer herbal remedies without guidance from a qualified medical professional.
Tea remains one of the most common ways to consume lemon balm. Fresh leaves may be harvested from a garden and used immediately, while excess leaves can be dried and stored for later preparation. The plant may also be added to foods or purchased in concentrated forms such as capsules and tinctures.
Topical creams and diluted oils are available for external use. Essential oils are highly concentrated and generally should not be swallowed or applied directly to the skin unless the product is specifically designed and labeled for that purpose.
There is no universally accepted dosage for lemon balm supplements. Amounts used in clinical research have varied, and preparations may differ considerably in concentration and chemical composition. Consumers using commercial products should follow label directions and consult a healthcare professional when uncertain about an appropriate amount.
Small quantities of lemon balm used as a food ingredient are generally considered safe. The Food and Drug Administration categorizes the herb as generally recognized as safe for use in food.
Supplement use may require greater caution. People with thyroid disorders, pregnant or breastfeeding women and individuals taking sedatives have been advised to avoid lemon balm or seek medical guidance before using it. Because the herb may have calming effects, combining it with sedating medications or other substances could potentially increase drowsiness.
Reported adverse effects are uncommon but may include headache, dizziness, bloating and diarrhea. Anyone who develops persistent or severe symptoms should stop using the product and seek medical advice.
Consumers should also consider product quality when purchasing lemon balm supplements. Dietary supplements are not evaluated and regulated by the FDA in the same manner as prescription drugs, and the strength or purity of one product may differ from another.
Independent third-party testing can provide additional assurance that a supplement contains the listed ingredients and is not contaminated. Consumers should be cautious of manufacturers promising that lemon balm can cure diseases or replace established medical treatment.
Existing research indicates that lemon balm may offer benefits for anxiety, sleep and PMS symptoms, while its proposed antiviral and digestive applications remain less firmly established. Its long history of traditional use has encouraged continued scientific interest, but investigators say larger and better-controlled human studies are needed to clarify its effectiveness, ideal dosage and long-term safety.
Explainer Infographic
Comments