Lemon Balm: The Calming Herb for Anxiety and Stress

In medieval medicinal gardens, among sage and rosemary bushes, grew a green plant with wrinkled leaves and a strong lemony scent. Monks cultivated it near beehives, hence its Greek name Melissa, meaning 'bee'. As early as the 11th century, the Persian physician Avicenna wrote that lemon balm 'gladdens the heart', and European herbalists prescribed it for 'melancholy' and nervous tension. Lemon balm is one of the oldest calming plants in the Western world.

The interesting question is whether modern science confirms this ancient intuition. The answer is 'yes, but with caution.' There are several placebo-controlled studies showing that lemon balm increases feelings of calmness and reduces stress, but the effect is mild and the studies are short-term. In this guide, we will separate the facts from the marketing.

What is Lemon Balm?

Lemon balm (Melissa officinalis), also known as 'balm mint' or 'lemon balm', is a perennial plant from the mint family (Lamiaceae), the same family as mint and sage. Here is what is important to know:

• A calming plant, not a stimulant: Unlike rhodiola, which sharpens and provides energy, lemon balm tends to calm and reduce stress. Therefore, it is suitable for the afternoon and evening hours.
• The active compounds are primarily rosmarinic acid and other polyphenols, along with essential oils like citral and citronellal, which give the leaves their lemony scent.
• Traditional use: As a calming tea, as an extract for relaxation and sleep, and sometimes in combination with valerian to improve sleep quality.
• Forms of intake: Standardized extract in capsules, tea from dried leaves, or a liquid tincture. Most studies used an extract standardized for rosmarinic acid content.

The Connection to Stress and Anxiety: A Surprising Mechanism

The reason lemon balm is calming is related to a central neurotransmitter system in the brain: GABA (gamma-aminobutyric acid), the main inhibitory neurotransmitter that calms neural activity. Many sedative drugs, including benzodiazepines, act on this same system.

Laboratory studies have found that rosmarinic acid and other components in lemon balm inhibit an enzyme called GABA transaminase, the enzyme that breaks down GABA. When breakdown slows, GABA levels in the brain rise, and the result is a calming and anxiety-reducing effect. This is a logical mechanism that explains the subjective feeling of calmness reported by study participants.

Additionally, there is evidence that lemon balm affects muscarinic and nicotinic receptors in the brain, which may also explain its mild effect on attention and mood, not just on calming. It is not a 'knockout' like a sedative drug, but a gentle dampening of the stress response, which is why the effect is noticeable in daily stress situations and not in acute conditions.

Current Evidence

Study 1: Calmness Under Laboratory Stress, Canadian 2004

The most cited study was published in the journal Psychosomatic Medicine in 2004, in a randomized, double-blind, placebo-controlled, crossover design. 18 healthy volunteers received a single dose of 300 mg or 600 mg of lemon balm extract or a placebo, and then underwent a standardized psychological stress test in the laboratory.

The result: The 600 mg dose significantly reduced the negative effect of stress on mood and increased participants' self-rated calmness. The 300 mg dose improved the speed of arithmetic processing without a decrease in accuracy. In other words, lemon balm blunted the stress response and maintained function.

Study 2: Anxiety and Sleep, Cases 2011

A pilot study published in the journal Mediterranean Journal of Nutrition and Metabolism examined 20 volunteers suffering from mild to moderate anxiety disorders and sleep disturbances, who received 600 mg of lemon balm extract daily for 15 days. This was an open-label study without a control group, so caution is needed in interpretation.

The report: 95% of participants responded to treatment, 70% achieved complete remission of anxiety symptoms, and 85% achieved remission of insomnia symptoms. Anxiety symptoms, including tension and hyperarousal, decreased by about 18%, and insomnia by 42%. Impressive results, but the lack of a placebo group significantly weakens the conclusion.

Study 3: Mood and Cognition, Kennedy 2002

An earlier study by the same group of researchers, published in Pharmacology Biochemistry and Behavior, tested single doses of lemon balm extract on mood and cognitive performance in healthy volunteers. An improvement in calmness ratings and a change in mood were found, dependent on dose and time since intake, supporting the psychoactive effect of the plant.

Study 4: Emotional Distress and Sleep, 2023 Study

A recent study published in Frontiers in Pharmacology in 2023, randomized, double-blind, placebo-controlled, examined a phospholipid carrier-based lemon balm extract (Relissa) in healthy adults with moderate emotional distress and poor sleep. The group receiving the extract showed significant improvement in all measures of emotional distress and calmness compared to placebo, a finding that supports the calming effect in low mood states.

What About Sleep and Combination with Valerian?

One of the most popular uses of lemon balm is for improving sleep, often in combination with valerian (Valeriana officinalis). This combination is sold in various sleep preparations, and the logic behind it is that both plants act on the GABA system in complementary ways.

It is important to qualify: The evidence for the lemon balm-valerian combination is mixed. Some studies have shown improvement in subjective sleep quality and falling asleep, but others, especially studies with objective sleep measurement, found no significant difference compared to placebo. Lemon balm likely helps more by calming the tension that interferes with falling asleep, and less as a direct 'sleeping pill'. For those whose insomnia stems from worry and mental arousal, it can be a gentle aid.

Should You Start Taking Lemon Balm?

This is where the yellow rating comes in. Lemon balm is not green (strong and consistent evidence) and not red (hype without basis); it is right in the middle. Here is the critical side:

• The studies are small and short: 18 to 20 participants is not a large sample, and some studies lasted only two weeks or were single-dose. There are no data on long-term use.
• Some studies are without placebo or are funded: The 2011 anxiety study was open-label without a control group, and several studies were funded by extract manufacturers, which requires caution.
• Not a substitute for treatment: This is the most important point. Lemon balm is not a treatment for clinical anxiety disorder, depression, or chronic insomnia. These conditions require diagnosis and medical treatment. The plant can help with daily stress, not replace psychotherapy or medication.
• Side effects: Usually mild, but can include drowsiness and fatigue, so caution is needed when driving or operating machinery after taking it.
• Interactions: Caution when combining with sedative medications, sleeping pills, and benzodiazepines, as the calming effect may be additive. Caution is also needed with thyroid medications.
• Cost: Around 40-80 NIS per month for a standardized extract, a relatively low cost.

If you are dealing with daily stress, mild hyperarousal, or difficulty relaxing in the evening, there is a reasonable chance you will feel gentle help. If it is debilitating anxiety or chronic insomnia, the first place to go is the doctor, not the supplement shelf.

What to Take Away from the Research?

1. Dosage: 300-600 mg of standardized extract per day, according to the studies. For daily stress, you can start with 300 mg; for evening calm or sleep, 600 mg in the afternoon or evening.
2. Choose an extract standardized for rosmarinic acid. Lemon balm tea is calming and pleasant but contains a much lower concentration than the extract tested in studies. Purchase lemon balm on iHerb.
3. Take it when you don't need full alertness. Due to the calming effect and possible drowsiness, avoid taking it before driving or tasks requiring high concentration.
4. For sleep, consider combining with valerian, but remember the evidence is mixed. Try it for a set period and assess if your sleep actually improves.
5. Consult a doctor if you are taking sedatives, sleeping pills, antidepressants, or thyroid medications, or if you are pregnant or breastfeeding.

Not sure if lemon balm is right for your goals? You can run our personal supplement selector and get a tailored recommendation based on age, gender, and goals.

The Broader Perspective

Lemon balm is a nice example of a truly 'yellow' supplement: an ancient plant with a moderate modern research base, a logical mechanism (raising GABA), a good safety profile, but small sample sizes and a mild effect. It won't change your life, but it can provide a pleasant calm on a stormy evening.

The big lesson is to distinguish between calming and healing. Daily stress, mental overload, and difficulty relaxing are things a calming plant like lemon balm can help with. But clinical anxiety, panic attacks, and chronic insomnia are medical conditions that require diagnosis and treatment, and no lemony tea can replace them. The foundation for true calm remains adequate sleep, physical activity, stress management, and social support. Lemon balm is a pleasant addition to that foundation, not a substitute for it.

References:
Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosom Med. 2004;66(4):607-613.
Cases J, Ibarra A, Feuillere N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011;4(3):211-218.
Kennedy DO, Scholey AB, et al. Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacol Biochem Behav. 2002;72(4):953-964.
The possible calming effect of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. extract in healthy adults with emotional distress and poor sleep conditions. Front Pharmacol. 2023;14:1250560.