Is Drinking Lemon Balm Healthy? Benefits, Risks, and How to Brew

December 17, 2025 •

3 min read

Used in folk medicine for over 2,000 years, lemon balm (Melissa officinalis) is a powerhouse herb from the mint family, celebrated for its calming and restorative properties. But with so many traditional uses, the question remains: is drinking lemon balm healthy, and what do modern studies say about its safety and efficacy?

Quick Summary

This guide covers the health benefits of consuming lemon balm for mental relaxation, improved sleep, and digestive relief. Discover potential side effects, contraindications, and proper tea preparation methods.

Key Points

Stress Relief: Lemon balm effectively reduces anxiety and stress by increasing GABA levels in the brain, promoting a sense of calm.
Sleep Aid: Its mild sedative properties help improve sleep quality for those with anxiety-related insomnia.
Digestive Comfort: The herb is a natural remedy for bloating, gas, cramps, and indigestion due to its antispasmodic effects.
Cognitive Boost: Research suggests lemon balm can improve mood, memory, and overall cognitive function.
Antiviral Action: Lemon balm has shown promise in treating cold sores caused by the herpes simplex virus.
Caution Required: Individuals with thyroid disease, pregnant or breastfeeding women, and those on specific medications should avoid it or consult a doctor first.
Easy to Brew: A soothing herbal tea can be easily prepared with either fresh or dried lemon balm leaves, steeped for 5-10 minutes.

The Health Benefits of Drinking Lemon Balm

Lemon balm has long been valued for its therapeutic effects, and current research is validating many traditional uses. The herb contains potent compounds like rosmarinic acid and flavonoids, contributing to various potential health benefits when consumed.

Stress and Anxiety Reduction

One of lemon balm's most recognized benefits is its capacity to lower stress and anxiety. It impacts the brain's gamma-aminobutyric acid (GABA) system, a neurotransmitter that helps regulate nerve impulses. By potentially increasing GABA availability, lemon balm can foster calm and relaxation. Studies have indicated that participants using lemon balm reported reduced anxiety.

Improved Sleep Quality

Given the link between anxiety and sleep issues, lemon balm's calming effects can also aid sleep. For those with occasional insomnia due to mild anxiety, lemon balm tea can be a gentle sleep aid without the grogginess associated with some medications. Its sleep-promoting effects may be enhanced when combined with other relaxing herbs like valerian root.

Digestive Support

Lemon balm has a history as a remedy for stomach discomfort. Its antispasmodic properties can help relax digestive tract muscles, potentially easing bloating, gas, and indigestion. It's often found in herbal digestive remedies and is known to soothe gastrointestinal cramps and nausea.

Cognitive Enhancement and Mood Improvement

In addition to calming effects, lemon balm may also boost cognitive function and mood. A study showed improved mood and cognitive abilities, including memory and alertness, suggesting potential help with focus. It may also help improve symptoms of mild depression by potentially boosting serotonin levels.

Antioxidant and Antiviral Properties

Lemon balm contains antioxidants that help protect cells from damage, supporting overall wellness and the immune system. Research also shows antiviral activity, particularly against the herpes simplex virus, which may help clear up cold sores faster when used topically or consumed.

Potential Risks and Side Effects

While generally safe, especially in tea form, lemon balm can have potential risks and side effects. Moderation is advised, and awareness of interactions is important.

Common Side Effects

Headache
Dizziness
Nausea
Bloating
Increased appetite (rare)
Reduced alertness

These side effects are usually mild and temporary. Discontinue use if they persist or worsen.

Important Precautions and Contraindications

Certain individuals should use caution or avoid lemon balm:

Thyroid Conditions: Lemon balm might interfere with thyroid function. Those with thyroid diseases should avoid it or consult a doctor.
Pregnancy and Breastfeeding: Due to insufficient data, it's best to avoid lemon balm during pregnancy or breastfeeding.
Before Surgery: Lemon balm can cause drowsiness. Stop use at least two weeks before surgery.
Medication Interactions: It can interact with sedatives, thyroid hormone replacement, and some HIV and glaucoma medications.

Lemon Balm vs. Chamomile: A Sleep Aid Comparison

Both lemon balm and chamomile are popular for calming and sleep. Here's a comparison:


Feature	Lemon Balm	Chamomile
Primary Mechanism	Modulates GABA system for relaxation.	Contains apigenin, which binds to specific brain receptors.
Flavor Profile	Light, fresh, and citrusy with minty undertones.	Sweet, floral, and apple-like.
Main Use	Anxiety, sleep, cognitive function, digestion.	Relaxation, sleep, digestive issues.
Other Effects	Antiviral properties (cold sores), antioxidant.	Anti-inflammatory, potential immune support.
Key Precaution	Thyroid interactions, medication interactions.	Potential allergies in those sensitive to daisy family.
Taste Pairing	Pairs well with honey, mint, or ginger.	Pairs well with other calming herbs, lemon.

How to Prepare a Healthy Lemon Balm Tea

Preparing lemon balm tea is simple using fresh or dried leaves.

Ingredients
- 1-2 teaspoons of dried lemon balm leaves (or 1 handful of fresh leaves)
- 1 cup of almost-boiling water
- Honey or lemon (optional)
Instructions
1. Place leaves into a tea infuser, mug, or teapot.
2. Pour hot water over the leaves.
3. Cover and steep for 5 to 10 minutes.
4. Strain if needed.
5. Add honey or lemon to taste.
6. Enjoy warm or chilled.

Is Lemon Balm Right for You? A Concluding Thought

For most healthy individuals, drinking lemon balm tea in moderation is generally safe and potentially beneficial, particularly for stress, sleep, and digestion. However, individual responses vary. Be aware of contraindications, especially regarding thyroid health, pregnancy, and medication interactions. Lemon balm tea could be a good addition to a wellness routine for those seeking natural relaxation. For more detailed information, consult resources like Cleveland Clinic Health Essentials. Always consult a healthcare professional before starting any new supplement, especially with existing health conditions.

Frequently Asked Questions

Most experts suggest that one to two cups of lemon balm tea per day is a safe and sufficient amount to enjoy its benefits.

Individuals with thyroid disease, pregnant or breastfeeding women, and those taking sedatives, thyroid medication, or certain HIV drugs should avoid lemon balm or consult a doctor before use.

Yes, its calming effects on the central nervous system can help you unwind and promote better sleep, especially if insomnia is related to stress or anxiety.

While some sources indicate it may be safe for children for short periods, it's best to consult a pediatrician before giving lemon balm to children, particularly those under 12.

Daily consumption is generally considered safe in moderation (1-2 cups), but long-term effects beyond six months are not well- nghiên cứu. For chronic health issues, consult a doctor.

Yes, it can interact with sedatives, thyroid hormone medication, certain antidepressants, and some HIV and glaucoma medications. Always consult a healthcare provider if you are on medication.

Both are calming, but lemon balm works by increasing GABA, while chamomile contains apigenin that binds to specific brain receptors. They are often combined for enhanced effect.