Why Is Lemon Balm So Good For You? Exploring Its Many Health Benefits

December 14, 2025 •

2 min read

Originally cultivated in Europe by 1551 and known for its pleasant lemon scent, lemon balm has been used for centuries for a variety of medicinal purposes. Modern research continues to uncover why is lemon balm so good for you, confirming its benefits for both mental and physical health.

Quick Summary

A member of the mint family, lemon balm (Melissa officinalis) is a powerhouse herb with calming, antioxidant, and digestive properties. It can help alleviate stress and anxiety, promote restful sleep, and soothe gastrointestinal discomfort.

Key Points

Anxiety Reduction: Lemon balm's rosmarinic acid increases GABA in the brain, promoting calmness and reducing anxiety and stress.
Restful Sleep: As a mild sedative, it is effective at calming restlessness and easing mild insomnia, particularly when combined with other herbs.
Digestive Health: The herb offers antispasmodic and carminative effects that help alleviate bloating, gas, and indigestion.
Antiviral Action: Applied topically, lemon balm ointment can speed the healing of cold sores caused by the herpes simplex virus.
Cognitive Boost: It can improve mood, memory, and alertness, showing potential for cognitive support, especially under stress.
Antioxidant Benefits: The high concentration of phenolic compounds, including rosmarinic acid, protects cells from oxidative stress and damage.

The Science Behind Lemon Balm’s Potency

Lemon balm's therapeutic effects are attributed to a rich composition of biologically active compounds, including phenolic acids, flavonoids, and essential oils.

Key Active Compounds

Rosmarinic Acid: A significant phenolic acid with potent antioxidant and anti-inflammatory properties, known for increasing GABA availability to promote relaxation.
Flavonoids: Compounds like quercetin and luteolin contribute to antioxidant and neuroprotective effects.
Essential Oils (Terpenoids): Volatile compounds such as citronellal, neral, and geranial provide the characteristic scent and may contribute to calming effects.

Mental Health and Cognitive Benefits

Soothing Anxiety and Stress

Clinical trials indicate lemon balm can reduce anxiety and stress. Studies show it can increase calmness and reduce alertness during stress.

Promoting Restful Sleep

Lemon balm is often used as a natural sleep aid due to its mild sedative properties, particularly for anxiety-related insomnia. It can be combined with other herbs like valerian for enhanced effect.

Boosting Brain Function

Research suggests lemon balm may enhance mood and cognitive performance. It has also shown promise in managing agitation and improving cognition in those with mild to moderate Alzheimer's.

Digestive Health and Other Applications

Easing Gastrointestinal Issues

Lemon balm's carminative and antispasmodic effects can relax digestive muscles and relieve bloating, gas, and indigestion. Its anti-inflammatory properties may also soothe the digestive tract lining.

Antiviral and Antimicrobial Properties

Lemon balm has demonstrated antiviral activity against the Herpes simplex virus. Topical application of lemon balm cream can reduce cold sore healing time and severity. Its compounds also exhibit broader antimicrobial effects.

Comparison of Benefits: Lemon Balm vs. Valerian Root


Feature	Lemon Balm	Valerian Root
Primary Action	Calming, mood-enhancing, and digestive aid.	Primarily a sedative, used for sleep disorders.
Key Compounds	Rich in rosmarinic acid, flavonoids, and essential oils (citronellal).	Contains valerenic acid and iridoids.
Mental Health	Reduces mild anxiety and stress, and may boost mood.	Can improve sleep related to stress and anxiety but is less noted for mood-boosting.
Sleep Aid	A mild sedative, often used to help with restlessness and insomnia.	A stronger sedative, widely used for sleep disorders and insomnia.
Other Uses	Antiviral (cold sores), digestive aid, improves cognitive function.	Calming effect but lacks the digestive or antiviral properties of lemon balm.

How to Incorporate Lemon Balm into Your Routine

Tea: Steep fresh or dried leaves in hot water.
Tincture: Use a concentrated liquid extract as directed.
Capsules: Take standardized doses for consistent benefits.
Topical Creams: Apply directly to cold sores.
Culinary: Add fresh leaves to dishes for flavor.

Conclusion

Lemon balm is a versatile herb with benefits for the nervous system, sleep, digestion, and viral defense, supported by traditional use and modern research. While generally safe, consult a healthcare professional if you have health conditions or take other medications. It offers a natural option for supporting mental, cognitive, and digestive health. For more information, you can read about lemon balm's effects on anxiety in the BMC Complementary Medicine and Therapies journal.

Frequently Asked Questions

Lemon balm helps with anxiety primarily through its key compound, rosmarinic acid, which increases the brain's supply of the calming neurotransmitter GABA. This effect helps reduce nervousness and promote a sense of calm.

Short-term use of lemon balm supplements (up to 6 months) is considered possibly safe for most adults. However, for long-term or ongoing use, particularly for chronic issues, it is best to consult a healthcare provider.

For better sleep, you can drink a cup of lemon balm tea about 30 minutes before bedtime. You can also find it in capsule or tincture form for a more potent effect, sometimes combined with other sedative herbs like valerian.

Side effects are generally mild and uncommon when taken in appropriate doses. They can include increased appetite, nausea, dizziness, or wheezing. Topical applications may cause skin irritation in some individuals.

There is not enough reliable information regarding the safety of lemon balm during pregnancy and breastfeeding. As a precaution, it is advised to avoid using it during these periods unless a healthcare provider recommends otherwise.

Lemon balm contains antiviral properties that can inhibit the herpes simplex virus. When applied topically as a cream or salve, it can shorten the healing time and reduce the severity of cold sores.

Rosmarinic acid is a key phenolic compound in lemon balm with potent antioxidant and anti-inflammatory effects. It contributes significantly to the herb's calming and overall therapeutic properties.