Lemon Balm

What it is

Lemon balm (Melissa officinalis) is a lemon-scented herb in the mint family, used for centuries as a calming tea. It's sold as tea, extracts and capsules, often blended with valerian or other calming herbs.

How it works

Lemon balm contains rosmarinic acid and other plant compounds that, in lab studies, appear to slow the breakdown of GABA — the brain's main calming messenger. That's a plausible explanation for its relaxing reputation, but it hasn't been confirmed in people, and the amount of these compounds varies from product to product.

What it's been studied for

Commonly taken for everyday stress, mild anxiety, restlessness and trouble winding down for sleep.

What the evidence shows

Modest and early: small placebo-controlled trials suggest lemon balm may ease feelings of stress and anxiety, and a 2021 meta-analysis found improvements in anxiety and depression scores compared with placebo. The key limitation is that the studies are few, small, short and use different products and doses — sometimes combined with other herbs — so the authors themselves urged caution and called for higher-quality trials.

Who should consider it

It may be a reasonable, low-risk option for adults with everyday stress, mild tension or occasional trouble winding down who want to try something gentle. People expecting a strong sedative effect will likely be disappointed. Ongoing anxiety, insomnia or low mood that affects daily life deserves an evaluation with your provider, since effective treatments exist.

Amounts commonly studied

Amounts commonly studied are about 300 to 600 mg of extract per day, sometimes as a single dose and sometimes split into two; traditional tea uses a few grams of dried leaf per cup.

How to take it

Studies typically used about 300 to 600 mg of extract, sometimes as a single dose before a stressful task and sometimes daily for a few weeks. For sleep, people usually take it in the evening, and a cup of tea is a gentle way to start. Avoid combining it with alcohol or sedating medications, and talk to your provider if you have a thyroid condition, are pregnant, or take prescription medications.

Forms & absorption

Standardized leaf extracts in capsules are the form used in most trials, while tea is gentler and less concentrated. Many products blend lemon balm with valerian, chamomile or passionflower, which makes it hard to know which ingredient is doing what.

Food sources

Fresh lemon balm leaves can be used in teas, salads, sauces and desserts — though culinary amounts are much smaller than those used in studies.

Safety & interactions

Generally well tolerated in short-term use; mild nausea, stomach upset or dizziness are possible. It may add to the drowsiness of sedatives, sleep medications and alcohol, and lab studies suggest it may interfere with thyroid hormone signaling, so people with thyroid conditions or on thyroid medication should check with their provider. Safety in pregnancy and breastfeeding isn't established.

Common questions

Is lemon balm tea as good as a supplement?

Tea is gentler and less concentrated, and most trials used standardized extracts. That said, a cup of lemon balm tea as part of a wind-down routine is a pleasant, low-risk habit.

Will it make me drowsy during the day?

Most people don't notice strong drowsiness, but some feel mildly sleepy, especially at higher doses. See how it affects you before driving, and avoid pairing it with alcohol or sleep aids.

Is it safe with thyroid medication?

It's uncertain. Lab studies suggest lemon balm can interfere with thyroid hormone signaling; whether that matters in people isn't known, so check with your provider before combining them.