What are the proven benefits of lemon Balm? 

Anxiety and Stress Relief

In some small studies, a dose of 600mg of lemon balm extract was shown to reduce anxiety by 18% (1). Even a dose of 300 mg had similar effects on mood improvement and cognitive performance under stress (2). Human studies show that lemon balm tea extract and essential oil can produce modest reductions in anxiety, nervousness, and stress. The higher dose of lemon balm (1600mg) was shown to increase calmness and improve memory tasks up to six hours after supplementation. (3).

Users often report feeling calmer and less tense; however, many of the studies are funded by companies producing lemon balm products, therefore, we need to look at the results with a bit of caution. 

Improved Sleep Quality

Although lemon balm has not been studied as a stand-alone sleep aid, it shows some promise, especially if you are stressed or anxious. There are no studies of lemon balm focusing specifically on sleep, but the studies that target anxiety and stress have noted improved sleep as well. (1)

Cognitive Function and Mood

I have always thought of lemon balm as a remedy helping to relax, so I was surprised to learn that higher doses of lemon balm ( 1600mg) can improve cognitive function by enhancing memory and alertness. (4) A small study of 42 Alzheimer’s patients had cognitive improvements and a reduction in aggregation compared to a placebo group. (5) The effects were mild compared to medication, but show promise for being used in parallel to other treatments.

Digestive Health Improvements 

When I was diagnosed with IBS, my GP prescribed me some peppermint oil tablets to help with flare-ups. Although I am no longer suffering from IBS anymore ( thanks to a plant-based diet), I do remember that peppermint oil was the only medicine that would calm down my flares. Lemon balm is from the mint family, as well as peppermint, so I was not surprised to learn that it can also help with digestive issues, including IBS. 

2 different studies showed a decrease in IBS and PMS cramps and bloating when using lemon balm and other carminative herbs like anise. (6)(7)

Cardiovascular and Metabolic Health

Although we need more studies on this, a recent meta-analysis of 5 clinical trials found that lemon balm supplementation led to a significant reduction in triglycerides, total cholesterol, and LDL cholesterol levels compared to placebo in a total of 302 participants (8).  Lemon balm could potentially reduce blood pressure and increase heart health by reducing stress, but we need studies to prove this. 

Antiviral and antibacterial potential

Due to its essential oils and polyphenols, lemon balm can be applied as a cream on cold sores to speed up the healing process and prevent spreading.(9)(10) 

Anti-Inflammatory and Antioxidant Effects

Due to being rich in antioxidants, lemon balm could potentially lower inflammation. Lemon balm supplementation reduced oxidative stress markers in one study(7), but like with most herbal remedies, we need more studies to be sure.