Lemon Balm (scientific name: Melissa officinalis) is a member of the mint family, known for its numerous health benefits, especially during seasonal transitions.
Benefits of Lemon Balm
Lemon Balm is an herbaceous plant that grows between 70 to 150 cm tall, with leaves that have a light lemon scent. It has been used for centuries due to its benefits related to digestion, antibacterial properties, metabolic enhancement, and mental health, and is an ingredient in various products such as teas, topical ointments, lip balms, and herbal supplements.
The health benefits of Lemon Balm are as follows:
Here are some health benefits of Lemon Balm based on scientific research results from NCBI, as reported by Healthline:
1. Improves Mental Health
1.1. Reduces Stress
Lemon Balm helps soothe stress symptoms, relax the body, and improve mood. A study published in Nutrients in 2004 involving 25 healthy adults used 300mg – 600mg of Lemon Balm extract over 7 days, showing significant improvements in mood and increased calmness in information processing at the 600mg dosage, with gradual improvements at 300mg.
However, this study was conducted on a small scale, and larger experimental populations are needed to accurately determine the necessary dosage for stress reduction for different groups.
Lemon Balm has diverse health benefits. (Image: ST).
1.2. Alleviates Anxiety
Lemon Balm can also be used to reduce anxiety symptoms such as nervousness and irritability.
A 2014 study on NCBI examined the effects of foods containing Lemon Balm (yogurt, natural sweeteners, and Lemon Balm) on mood. Results showed that volunteers experienced positive mood improvements, including reduced anxiety levels.
1.3. Enhances Cognitive Function
The same 2014 study analyzed Lemon Balm’s effects on cognitive function. Participants were asked to perform tests related to memory, mathematical ability, and concentration. Test results indicated that those consuming Lemon Balm showed better alertness than the control group.
Although this volunteer group experienced increased alertness, fatigue still developed over time. The combination of Lemon Balm with food may also affect the absorption rate of active compounds, impacting effectiveness. Therefore, further supplementary studies are needed.
1.4. Reduces Insomnia and Other Sleep Disorders
Combining Lemon Balm with valerian root for tea before bed is believed to help alleviate restlessness and sleep disorders, including insomnia.
According to Medical News Today, an older study in 2006 involving 900 children using Lemon Balm as a dietary supplement showed that over 80% had improved sleep; 70% of restless children also showed improvement, with no children experiencing adverse drug effects.
However, before giving any supplements to children, it is essential to consult a doctor. For adults, drinking a cup of tea made from fresh or dried Lemon Balm and valerian root before bed can provide benefits.
Researchers have shown that Lemon Balm acts as an antioxidant. (Image: ST).
2. Antioxidant Properties
Researchers have demonstrated that Lemon Balm acts as an antioxidant and is effective in combating oxidative stress such as diabetes, chronic neurodegenerative disorders (Parkinson’s, Alzheimer’s), and cardiovascular diseases.
However, the necessary dosages for effectiveness will vary depending on the condition, and the production and composition ratios of Lemon Balm in products will directly affect its efficacy.
3. Anti-inflammatory Effects
There is some evidence that Lemon Balm helps combat inflammation in the treatment of pain and post-injury infections. However, this research is limited and primarily conducted on animals, so the exact anti-inflammatory mechanisms of Lemon Balm remain unconfirmed.
4. Supports Treatment of Herpes Sores
Applying Lemon Balm may assist in treating herpes sores and prolonging the time between outbreaks. You can apply a balm containing Lemon Balm to the affected area several times a day, but first, you should test it on the skin inside your wrist to check for any irritation. If there is no irritation within 24 hours, then the balm is safe to use.
5. Improves Digestive Health
Some mild digestive issues can be alleviated with Lemon Balm, such as bloating, flatulence, indigestion, and nausea.
5.1. Eases Indigestion
If you frequently experience stomach pain and indigestion, Lemon Balm may positively impact your digestive process. You can simply add a teaspoon of Lemon Balm powder to a smoothie or ice cream and enjoy.
5.2. Treats Nausea
Due to its positive effects on the digestive system, Lemon Balm is also used to reduce feelings of nausea. You can drink Lemon Balm tea when nausea symptoms appear.
You can drink Lemon Balm tea when nausea symptoms appear. (Image: ST).
6. Reduces Menstrual Cramps
Lemon Balm may be effective in reducing menstrual pain and premenstrual syndrome (PMS) cramps.
According to Healthline, a 2015 study investigated the effects of 1,200 mg of Lemon Balm essential oil in reducing the intensity of cramps in 100 high school girls over three consecutive menstrual cycles, taken daily. Results showed that the group using Lemon Balm essential oil had significantly reduced symptoms compared to the placebo group.
7. Antiviral Properties
In addition to its antioxidant and anti-inflammatory properties, Lemon Balm has also been studied for its antibacterial properties due to its ability to treat conditions like Herpes simplex virus types 1 and 2.
In vitro studies have also found that Lemon Balm can inhibit the growth of influenza virus and myxovirus in the lab. These promising results open avenues for future research regarding the antibacterial properties of this herb.
8. Relieves Headaches
Lemon Balm is effective in treating headaches, particularly tension headaches, due to its relaxing properties that help relieve stress and muscle tension by opening and relaxing constricted blood vessels.
9. Alleviates Toothache
According to Healthline, the pain-relieving properties of Lemon Balm make it an ideal choice for reducing toothache simply by applying Lemon Balm essential oil to the affected area. However, ensure that the essential oil is diluted with a carrier oil such as jojoba oil.
Lemon Balm should only be used for a short duration. (Image: ST).
10. Possible Side Effects
According to Healthline, perilla leaf can cause side effects such as headaches, painful urination, increased body temperature, nausea, vomiting, abdominal pain, dizziness, wheezing, rapid heartbeat, skin irritation, or allergies. Using perilla leaf with food may help minimize side effects like stomach discomfort or when taken in doses of less than 2g per day.
Perilla leaf may also pose potential risks for pregnant or breastfeeding women, individuals with thyroid disorders, those using sedatives or glaucoma medications, infants, children under 12 years old, or individuals preparing for surgery.
It is advisable to use perilla leaf for a short duration, taking a week off after every three weeks of use, and it should not be used for more than four months continuously without a break.
Overall, perilla leaf cannot replace prescribed medications or treatment plans recommended by doctors. If you are using fresh or dried perilla leaves to brew tea, the risks are relatively low; however, for capsule, powder, or other perilla supplements, choose reputable products that are properly extracted and safe. Don’t forget to consult with your doctor before using any supplement form. Discontinue use if any unusual symptoms arise and contact your physician for advice.
