Lemon balm (Melissa officinalis) is a lemon-scented member of the mint family with evidence for easing stress, improving sleep (especially with valerian) and speeding the healing of cold sores. Its main active compound, rosmarinic acid, appears to boost GABA activity in the brain. Lemon balm is gentle, safe for most people and one of the easiest herbs to grow.
Key takeaways
- Lemon balm’s genus name Melissa is Greek for “honey bee” – bees love its flowers.
- Single doses improved calmness and mood in UK laboratory studies.
- Combined with valerian, it has helped restlessness and sleep problems.
- Topical lemon balm cream may shorten cold sore (herpes simplex) outbreaks.
- People taking thyroid medication should check with their doctor before using it regularly.
What is lemon balm?
Lemon balm is a bushy, hardy perennial herb native to southern Europe, North Africa and West Asia. It has bright green, heart-shaped, wrinkled leaves with a strong lemon scent when crushed, and tiny white flowers in summer. Medieval Arab physicians prescribed it to “make the heart merry”, and in the 17th century the Carmelite nuns of Paris created Eau de Mélisse, a lemon balm tonic still sold today. Thomas Jefferson grew it at Monticello.
Active compounds
- Rosmarinic acid – inhibits GABA transaminase, the enzyme that breaks down the calming neurotransmitter GABA.
- Citral (geranial and neral) and citronellal – the lemon-scented essential oil components.
- Flavonoids and triterpenes – including ursolic acid.
Benefits of lemon balm
Stress, mood and calmness
Researchers at Northumbria University in England found that single doses of lemon balm extract (300–600 mg) improved self-rated calmness and reduced the negative effects of a laboratory stress test on mood. A lemon balm–flavoured drink and yoghurt also improved mood and cognitive performance in later studies. See our round-up of herbs for anxiety.
Sleep
Lemon balm is often combined with valerian. In a study of more than 900 children with restlessness and sleep problems, a valerian–lemon balm combination improved symptoms in most participants. A trial in menopausal women found a similar combination improved sleep quality. Read more in best herbal teas for sleep and valerian root.
Cold sores
Lemon balm has antiviral activity against herpes simplex virus in lab studies. In a German trial, a cream containing concentrated lemon balm extract applied in the early stages of a cold sore reduced redness and swelling and shortened healing time.
Digestion
Lemon balm is a traditional carminative, used for mild bloating and nervous indigestion, often combined with peppermint or chamomile. The European Medicines Agency recognises it as a traditional herbal medicine for mild stress and gastrointestinal complaints.
How to make lemon balm tea
- Use a small handful (about 10–12) of fresh leaves or 1–2 teaspoons of dried leaves per cup.
- Pour over water just off the boil.
- Cover and steep for 5–10 minutes to keep the delicate lemon oils in the cup.
- Sweeten with honey if you like. It is also lovely iced with cucumber and mint.
How to grow lemon balm
| Need | Detail |
|---|---|
| Position | Full sun to partial shade |
| Soil | Any reasonably fertile, moist but well-drained soil |
| Hardiness | Very hardy (RHS H7; USDA zones 4–9) |
| Height | 60–90 cm |
| Spread | Self-seeds freely – deadhead to control |
Lemon balm is in the mint family but spreads by seed rather than runners. Cut it back hard after flowering for a flush of fresh leaves. It thrives in containers too. For more easy herbs, see the easiest herbs to grow.
Safety
- Generally very safe for short-term use; side effects can include mild nausea, dizziness or wheezing.
- Thyroid: lemon balm may interfere with thyroid hormone activity in lab studies; people with hypothyroidism or Graves’ disease should consult their doctor.
- Sedatives: may add to drowsiness from sleeping tablets or alcohol.
- Glaucoma: an animal study suggested citral could raise eye pressure – avoid concentrated forms if you have glaucoma.
- Insufficient data for use in pregnancy at medicinal doses.
Frequently asked questions
What is lemon balm good for?
Lemon balm is traditionally used for stress, mild anxiety, sleep problems and indigestion. Topical lemon balm cream may also help cold sores heal faster.
Can I drink lemon balm tea every day?
Yes, most adults can drink lemon balm tea daily for several weeks. Take a break periodically and check with a doctor if you have a thyroid condition.
Does lemon balm make you sleepy?
Lemon balm has a gentle calming effect and can make some people drowsy, especially in higher doses or when combined with valerian.
Is lemon balm invasive?
Lemon balm spreads by self-seeding rather than runners. Cut off the flowers before they set seed to stop it spreading.
Is lemon balm the same as lemon verbena?
No. Lemon balm (Melissa officinalis) is a hardy mint-family perennial. Lemon verbena (Aloysia citrodora) is a tender shrub with a sharper, sherbet-like lemon scent.
Sources and further reading
- Kennedy DO et al. (2004) Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis. Psychosomatic Medicine.
- Müller SF, Klement S (2006) A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. Phytomedicine.
- European Medicines Agency – Melissae folium herbal monograph
