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Lemon balm (Melissa officinalis) is an aromatic herb in the mint family known for its mild, lemon-scented leaves. Historically used for medicinal, culinary, and cosmetic purposes, it contains compounds like rosmarinic acid, flavonoids, and essential oils that contribute to its diverse uses and properties.
Medicinal uses
While many studies on lemon balm are small or preliminary, the herb has a long history of use for its calming and healing properties. It is available as a tea, supplement (capsule or tincture), or topical cream.
Stress and anxiety relief: Lemon balm has calming, sedative effects that may help reduce anxiety and promote relaxation. Studies suggest it can increase levels of the neurotransmitter GABA in the brain, which helps to relax the body.
Improved sleep: The calming effects of lemon balm can help with occasional insomnia and promote more restful sleep. It is often combined with other herbs like valerian root to help treat restlessness and sleep disturbances.
Digestive health: As a traditional remedy, lemon balm is used to ease digestive discomforts like bloating, gas, nausea, and indigestion. It has antispasmodic properties that may relax muscles in the gastrointestinal tract.
Cold sores: Applied topically in a cream or ointment, lemon balm has antiviral properties that can help treat cold sores caused by the herpes simplex virus. Studies show it can speed up healing time, reduce the spread of infection, and relieve associated symptoms like tingling and burning.
Cognitive function: Some research suggests that lemon balm may improve memory, concentration, and mood. Studies have shown it can increase calmness and alertness in adults under mental stress.
Culinary uses
Lemon balm's light, citrusy flavor makes it a versatile ingredient in the kitchen for both sweet and savory dishes.
Beverages: Use fresh leaves to make a soothing herbal tea, infuse water, or add to punches and cocktails for a refreshing flavor.
Salads: Toss fresh lemon balm leaves into green salads, or chop them to add a zesty flavor to fruit salads.
Desserts: Mince leaves and add to fruit-based desserts, jams, sorbets, and ice creams. You can also make a lemon balm-infused syrup to pour over pastries.
Savory dishes: Pair the herb with poultry, fish, and shellfish, or add it to sauces, dressings, and herb butters. It can also be a key ingredient in pesto.
Other uses
Beyond health and cooking, lemon balm has several practical household applications.
Insect repellent: Rub fresh leaves directly on the skin or make a spray by infusing the leaves in water to naturally repel mosquitoes and other insects.
Aromatherapy and cosmetics: The essential oil is used in perfumes, lotions, and balms for its pleasant scent and antimicrobial properties.
Attracting pollinators: As its Greek name, melissa (honeybee), suggests, the plant's flowers are very attractive to bees and other pollinators.
Natural cleaner: The leaves can be used to polish wood, though other uses are more common.
Precautions
While generally considered safe for most healthy people, it's important to be mindful of certain precautions:
Interactions: Lemon balm may interfere with thyroid medications, sedatives, and glaucoma medications.
Vulnerable groups: Pregnant or breastfeeding women, as well as young children, should consult a doctor before using lemon balm medicinally.
Dosage: Taking high, concentrated doses, especially long-term, may lead to side effects like headaches, nausea, and reduced alertness.