The Soothing Benefits of Daily Lemon Balm Tea
Drinking lemon balm tea every day is most known for its calming effects on the nervous system. This can be particularly beneficial for people dealing with stress and anxiety in their daily lives. The herb's calming properties come from compounds like rosmarinic acid, which is believed to help increase levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps regulate mood and anxiety by reducing the excitability of nerve cells.
Improved Sleep Quality
For those who struggle with sleep, a daily cup of lemon balm tea before bed could be a natural remedy for promoting restful sleep. The mild sedative properties can help quiet the mind, making it easier to fall asleep and stay asleep. A 2019 study on post-bypass surgery patients found that those who took a form of lemon balm experienced significant improvements in both anxiety and sleep quality. While often used in combination with other herbs like valerian for sleep, lemon balm alone can be effective.
Digestive Health Support
Lemon balm has a long history of use as a digestive aid. For those who experience bloating, indigestion, or stomach cramps, a daily cup of lemon balm tea can help. The herb's antispasmodic properties help relax the muscles in the gastrointestinal tract, which can alleviate discomfort and aid in the elimination of intestinal gas. This can lead to a more comfortable and balanced digestive system over time.
Enhanced Mood and Cognitive Function
Beyond anxiety and sleep, daily lemon balm tea consumption may offer benefits for overall mood and cognitive function. Some research suggests that lemon balm can improve mood, alertness, and memory in adults under mental stress. The herb's ability to reduce stress and promote a sense of well-being can lead to better focus and mental clarity. However, research on cognitive benefits often uses extracts and more concentrated forms, so while tea may contribute, its effects might be more subtle.
Potential Side Effects and Risks of Daily Consumption
While generally safe, drinking lemon balm tea every day, especially in high amounts, can lead to side effects. The European Medicines Agency recommends limiting intake to 1-3 cups a day. Excessive consumption can cause issues, and some individuals should avoid it entirely. Reported side effects are usually mild but can include:
- Drowsiness: The calming effects that help with sleep can lead to excessive drowsiness, particularly if consumed in large quantities.
- Gastrointestinal Distress: Some users may experience nausea, bloating, vomiting, or stomach pain, especially if the tea is consumed on an empty stomach.
- Hypotension: Rarely, it may cause a drop in blood pressure and heart rate if consumed in very high doses.
- Allergic Reactions: Though uncommon, skin irritation or rashes can occur.
Comparison of Lemon Balm's Effects: Short-Term vs. Long-Term Daily Use
| Feature | Short-Term Daily Use (e.g., 2-8 weeks) | Long-Term Daily Use (e.g., beyond 6 months) |
|---|---|---|
| Mental State | Noticeable calming and stress reduction. Improved sleep quality and ease of falling asleep. | Continued calming effects. Potential for tolerance build-up, requiring higher doses for the same effect. May lead to withdrawal symptoms if suddenly stopped. |
| Physical Health | Aid in digestion, reduced bloating, and stomach cramps. Potential antiviral and antioxidant benefits. | Long-term safety is not well-researched, and adverse effects, including potential toxicity, are possible at high doses. Potential for negative interaction with thyroid hormones. |
| Alertness | Potential for mild, temporary drowsiness, especially with higher doses. | Prolonged sedation risk could affect daily activities like driving or operating machinery. |
| Drug Interactions | May interact with sedatives, leading to increased drowsiness. | May interfere with thyroid medications; long-term use with certain medications (e.g., glaucoma, sedatives) should be avoided. |
The Verdict: Is Drinking Lemon Balm Tea Every Day Safe?
For most healthy adults, drinking 1-2 cups of lemon balm tea daily is considered safe and can offer significant benefits for stress, sleep, and digestion. However, daily, long-term use has not been extensively studied, and prudence is advised. For medicinal or long-term use, especially in higher doses, it is crucial to consult a healthcare provider. Individuals with certain health conditions or those taking specific medications must exercise caution. Listening to your body is essential, and any adverse effects should prompt a reduction in intake or discontinuation of use.
Important Considerations and Who Should Avoid Daily Use
While lemon balm is generally well-tolerated, some groups should avoid or use caution with daily intake. This includes pregnant or breastfeeding women due to insufficient safety information. Additionally, individuals with thyroid disorders should avoid lemon balm as it may interfere with thyroid hormone levels. Those on sedatives or taking medication for glaucoma should also consult a doctor before use. It is recommended to stop using lemon balm at least two weeks before a scheduled surgery to avoid excessive drowsiness.
Brewing a Perfect Cup
To make a cup of lemon balm tea, you can use either fresh or dried leaves. For a single serving, steep 1.5–4.5 grams of dried leaves in about 150 ml of boiling water for 5-10 minutes. Adjust the steeping time to taste, and strain the leaves before drinking. Consuming it without adding anything else is recommended, as other components could react with the plant and harm health.
Conclusion
Drinking lemon balm tea every day can be a beneficial and enjoyable part of a wellness routine, providing a natural way to reduce stress, improve sleep, and aid digestion. For most, the risks are low, especially when sticking to a moderate intake. However, responsible consumption is key, as is acknowledging that long-term effects are not fully understood. Always prioritize your safety by consulting a healthcare professional, especially if you have pre-existing health conditions or take other medications. By doing so, you can safely enjoy the soothing and therapeutic properties this ancient herb has to offer.
Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult a healthcare provider before starting any new herbal supplement.
