Real Benefits of Lemon Balm

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Lemon Balm Myths

Lemon balm is often touted as a natural remedy with numerous health benefits, but not all the claims hold up under scrutiny. One of the most persistent myths is that lemon balm can aid in weight loss. This belief stems from a few studies conducted on mice, where specific extracts appeared to reduce fat tissue growth and promote weight loss. However, these findings have not been replicated in human studies, and there’s no solid evidence that lemon balm affects weight or fat reduction in people.

Another common misconception is that lemon balm can effectively treat colds and the flu. Early laboratory experiments showed that lemon balm extracts had antiviral properties when tested in petri dishes or injected into eggs. While these results might sound promising, they have not translated into practical benefits for humans. Aside from certain effects on the herpes virus—which we’ll explore later—there is no clinical evidence to suggest lemon balm can help with colds, the flu, or general immune support.

Despite these myths, lemon balm does have genuine health benefits, though weight loss and cold or flu treatment aren’t among them. So, what can this herb actually do for your well-being? Let’s explore its proven advantages.

Benefits of Lemon Balm

Depression

Lemon balm may help alleviate symptoms of depression. Clinical trials reveal that taking lemon balm daily for anywhere from 3 to 56 days led to moderate improvements in depression scores compared to a control group. One small study even found that 2 grams of lemon balm appeared as effective as a low dose of Prozac—though this was only observed during the 8-week testing period.

It’s important to note that these benefits primarily come from oral extracts, not aromatherapy, and the effects are short-term, typically lasting 1–2 months. Unfortunately, the long-term impact of lemon balm on depression remains unclear.

Stress/Anxiety

Research suggests that lemon balm may reduce stress and anxiety, offering some relief in challenging situations. In one study involving healthy adults, a single 600 mg dose of lemon balm extract increased feelings of calmness during psychologically stressful tasks compared to a placebo. A smaller dose of 300 mg also showed slight improvements in anxiety, memory, and alertness during cognitive tests. Additionally, a study on people with diabetes found that daily lemon balm supplementation reduced symptoms related to anxiety and depression compared to their baseline.

As with depression, these effects are primarily linked to oral supplements rather than aromatherapy.

Cold Sores

For treating cold sores, topical lemon balm cream shows potential. Research on individuals with recurring outbreaks revealed that applying a cream containing 1% lemon balm extract at the early stages of a cold sore significantly improved healing time and reduced symptoms compared to a placebo.

Cognitive Performance

When it comes to enhancing brain function, lemon balm’s effects seem to vary depending on the individual and dosage. In one study, a single 1600 mg dose improved memory accuracy in healthy young adults but also slowed their performance on timed memory tasks. Another study showed that taking a combination product with lemon balm slightly improved word recall—but only in younger adults.

For older adults, the results were less promising. In fact, a study involving participants aged 63 and older found no cognitive benefits from lemon balm after 96 weeks of daily supplementation. This suggests that lemon balm may not help with age-related cognitive decline.

Dementia

Lemon balm may help reduce agitation in dementia patients, though its impact on cognitive performance is minimal. One small study involving elderly patients with mild to moderate Alzheimer’s disease found that taking 60 drops of lemon balm extract daily reduced agitation compared to a placebo. Similarly, another study on mild Alzheimer’s patients showed slight improvements in agitation with daily lemon balm use, though cognitive function remained unchanged.

Aromatherapy with lemon balm has also been explored, but it appears less effective than oral extracts. For instance, in one study, applying lemon balm-infused lotion to the hands and faces of patients with severe dementia slightly reduced agitation. However, researchers noted that the result might have been influenced by the physical touch and social interaction involved in applying the lotion, rather than the lemon balm itself. Supporting this, a separate study found that massaging lemon balm oil on Alzheimer’s patients twice daily didn’t reduce agitation more than a placebo oil—indicating that the act of massage, not the oil, made the difference. Similarly, inhaling lemon balm oil for two hours daily showed no reduction in agitation.

In summary, lemon balm extracts may help ease agitation when taken orally, but their effects on cognitive function are limited. Aromatherapy with lemon balm offers less consistent results and often depends on factors like touch and interaction rather than the properties of the herb itself.

Digestive Health

Lemon balm is often included in products designed to relieve digestive issues, though its individual effects can be hard to isolate. For infants with colic, multi-ingredient products containing lemon balm have been shown to reduce crying times when given orally.

In adults with Irritable Bowel Syndrome (IBS), combination products like Iberogast, which include lemon balm, have demonstrated an ability to ease symptoms such as acid reflux, stomach pain, and nausea compared to a placebo. Another product, Carmint, taken after meals, further reduced abdominal pain and discomfort when combined with standard IBS treatments like loperamide or psyllium.

While promising, these results primarily apply to lemon balm as part of a blend, making it unclear how much of the benefit is due to the herb itself.

Sleep

Lemon balm may also improve sleep quality, but like its use for digestion, it’s often part of a combination of herbs, which complicates pinpointing its exact effects. In adults, specific products containing lemon balm extract have been found to enhance both sleep quality and quantity.

For children under 12, similar multi-ingredient remedies have shown promise in reducing restlessness and helping them fall asleep faster compared to their baseline sleep patterns.

While lemon balm appears beneficial for sleep, more research is needed to confirm its standalone effects, as most studies focus on herbal blends.

Summary

Lemon balm shows potential in helping with stress, anxiety, depression, and reducing agitation in dementia patients. However, the evidence supporting these benefits isn’t particularly strong. It may also aid digestion and improve sleep, but since most studies involve lemon balm combined with other ingredients, its solo effectiveness remains uncertain.

This versatile herb is commonly used in two forms: oil extracts and leaf extracts. Oil extracts are often used in aromatherapy for their calming scent, making them a popular choice for relaxation. Leaf extracts, on the other hand, are rich in antioxidants like flavonoids and polyphenols and are typically used in teas and oral supplements. While lemon balm teas may provide general health benefits, the most significant effects appear to come from standardized oral extracts, particularly those standardized to rosmarinic acid. This compound is also found in other culinary herbs like rosemary, sage, and basil.

Non-standardized forms, such as generic extracts or tinctures, are less likely to deliver the same results. Additionally, while lemon balm aromatherapy may offer a pleasant aroma, it doesn’t seem to provide the same health benefits as oral extracts.

Top supplement choices

• Lemon Balm – 1 to 2 caps / day

Learn more about

• The Benefits of L-Theanine
• Other weight loss supplements

See also

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