Lemon balm is a medicinal plant Melissa officinalisalso known as lemon balm or melissa, which is rich in phenolic compounds and flavonoids with calming, sedative, relaxing, antispasmodic, analgesic, anti-inflammatory and antioxidant properties, being widely used to treat digestive problems, anxiety and stress.
This medicinal plant can be used in the form of teas, infusions, juices, desserts or in the form of capsules or natural extract, and can be found in herbalists, health food stores, compounding pharmacies, markets and some street markets.
Main benefits
The main benefits of lemon balm are:
1. Improves sleep quality
Lemon balm has phenolic compounds in its composition, such as rosmarinic acid, which has calming and sedative properties, which can be useful for combating insomnia and improving sleep quality.
Additionally, some studies show that drinking lemon balm tea twice a day for 15 days improves sleep in people with insomnia and that the combination of lemon balm and valerian can help alleviate restlessness and sleep disorders.
Lemon balm helps combat anxiety and stress as it contains rosmarinic acid in its composition, which acts by increasing the activity of neurotransmitters in the brain, such as GABA, which contributes to the body’s feeling of relaxation, well-being and tranquility and reduction of anxiety symptoms such as agitation and nervousness.
Some studies show that taking a single dose of lemon balm increases calmness and alertness in adults under mental stress, and that taking capsules containing 300 to 600 mg of lemon balm three times a day reduces symptoms of anxiety.
3. Relieves headaches
Lemon balm can also be helpful in treating headaches, especially if they occur as a result of stress. Because it contains rosmarinic acid, analgesic, relaxing and anti-inflammatory properties can help relax muscles, release tension and relax tense blood vessels, which can contribute to the relief of headaches.
4. Fights intestinal gas
Lemon balm contains citral, an essential oil, with antispasmodic and carminative action, inhibiting the production of substances responsible for increasing intestinal contraction, which relieves colic and combats the production of intestinal gases.
Some studies show that lemon balm extract treatment can improve colic in breastfeeding babies within 1 week.
5. Relieves PMS symptoms
By having phenolic compounds in its composition such as rosmarinic acid, lemon balm helps to alleviate the symptoms of PMS by increasing the activity of the neurotransmitter GABA in the brain, which improves the bad mood, nervousness and anxiety associated with PMS.
Lemon balm, due to its antispasmodic and analgesic properties, also helps to alleviate the discomfort of menstrual cramps.
Furthermore, some studies using lemon balm capsules show that to reduce PMS symptoms, 1200 mg of lemon balm capsules should be taken daily.
6. Combats gastrointestinal problems
Lemon balm can help treat gastrointestinal problems such as indigestion, stomach pain, nausea, vomiting, gastroesophageal reflux and irritable bowel syndrome, for example, as it contains rosmarinic acid in its composition, in addition to citral, geraniol and beta- caryophyllene, with anti-inflammatory, antioxidant, antispasmodic and intestinal gas elimination action, which helps to alleviate the symptoms and discomfort of gastrointestinal problems.
7. Combate a herpes labial
Some studies show that the caffeic, rosmarinic and feluric acids present in lemon balm have action against the cold sore virus by inhibiting the virus and preventing it from multiplying, which prevents the spread of the infection, reduces healing time and contributes to the rapid effect on the typical symptoms of cold sores such as itching, tingling, burning, stinging, swelling and redness. For this benefit, you should apply a lipstick containing lemon balm extract to your lips when you feel the first symptoms.
Furthermore, these lemon balm acids can also inhibit the multiplication of the genital herpes virus. However, studies in humans are still needed to prove this benefit.
8. Eliminates fungi and bacteria
Some in vitro laboratory studies show that phenolic compounds such as rosmarinic, caffeic and coumaric acids present in lemon balm are capable of eliminating fungi, especially skin fungi, such as Candida sp. and bacteria such as:
- Pseudomonas aeruginosa that cause lung infections, ear infections and urinary infections;
- Salmonella sp that cause diarrhea and gastrointestinal infections;
- Escherichia coli that causes urinary tract infections;
- Shigella sonnei that causes intestinal infections;
However, studies in humans are still needed to prove these benefits.
9. Helps in the treatment of Alzheimer’s
Some studies show that phenolic compounds in lemon balm, such as citral, can
inhibit cholinesterase, an enzyme responsible for degrading acetylcholine, which is an important brain neurotransmitter for memory. People with Alzheimer’s typically have a decrease in acetylcholine, which leads to memory loss and decreased learning ability.
Additionally, these studies indicate that taking lemon balm orally for 4 months can reduce agitation, improve thinking, and reduce symptoms of Alzheimer’s disease.
10. Has antioxidant action
Lemon balm has flavonoids and phenolic compounds in its composition, mainly rosmarinic and caffeic acids, which have antioxidant action, combating free radicals and reducing cell damage. Therefore, lemon balm can help prevent diseases associated with oxidative stress caused by free radicals, such as cardiovascular diseases. However, studies in humans are still needed.
How to consume
Lemon balm can be consumed in the form of teas, infusions or even desserts, being easy to prepare and very tasty.
1. Lemon balm tea
Lemon balm tea can be made with the dried or fresh leaves of this plant, as it is the part that contains all the health benefits. Learn more about the benefits of lemon balm tea.
Ingredients:
- 1 tablespoon of lemon balm leaves;
- 1 cup of boiling water.
Preparation mode:
Add the lemon balm leaves to the boiling water, cover and let it rest for a few minutes. Then, strain and drink 3 to 4 cups of this tea per day.
2. Lemon balm juice
Lemon balm juice can be prepared with fresh or dried leaves, making it a tasty and refreshing option for consuming this medicinal plant and obtaining its benefits.
Ingredients:
- 1 cup of chopped lemon balm;
- 200 mL of water;
- 1 lemon juice;
- Ice to taste;
- Honey to sweeten (optional).
Preparation mode:
Blend all ingredients in a blender, strain and sweeten with honey. Then drink 1 to 2 glasses a day.
Possible side effects
Lemon balm is safe when consumed for no more than 2 weeks. However, if this medicinal plant is consumed in excessive quantities or for longer than recommended, it can cause nausea, vomiting, abdominal pain, dizziness, decreased heart rate, drowsiness, drop in blood pressure and wheezing.
Who shouldn’t use
Lemon balm in the form of teas, tinctures, capsules or extracts is not recommended for children under 12 years of age.
People who are using thyroid medication or sedatives should always talk to a doctor before consuming lemon balm.
As it has a calming effect, lemon balm tea is not recommended during activities that require alertness such as driving or operating machinery.
Furthermore, it is recommended that people with hypotension, pregnant or breastfeeding women consult a doctor before consuming lemon balm.
