Lemon Balm Benefits

Lemon Balm is a medicinal herb that can naturally help promoting relaxation for better sleep, aiding digestion, reducing stress and anxiety, and improving cognitive function.

Primary Key Points

Better Sleep: Lemon balm interacts with neurotransmitters such as GABA, serotonin, and acetylcholine, helping to improve sleep quality.

Anxiety Reduction: The compounds in lemon balm, especially rosmarinic acid, reduce anxiety by increasing the activity of GABA-A receptors in the brain, leading to relaxation and calmness.

Cognitive Function: Lemon balm enhances cognitive performance by inhibiting acetylcholinesterase, boosting acetylcholine levels in the brain, and protecting against oxidative stress and inflammation.

Digestive Health: Lemon balm relieves digestive issues like bloating, gas, and cramps by calming the autonomic nervous system, reducing inflammation, and promoting a healthy gut microbiome.

What is Lemon Balm

Melissa Officinalis, commonly known as Lemon Balm, is a member of the mint family.

This plant is native to Southern Europe, Northern Africa, the Mediterranean, Russia, Syria, and Iran.

Lemon balm has historically been valued as a culinary, cosmetic, and medicinal herb. As a medicinal herb, lemon balm has been attributed with memory-enhancing properties as a mild sedative, mood-elevating remedy, sleep aid, and digestive aid to relieve stomach pain, nausea, and migraine headaches.

Modern botanical medicine focuses on its effects as a sleep-enhancing plant and its cognition-improving impacts. [1]

Lemon Balm And Sleep

Lemon balm has been used for centuries to promote relaxation and better sleep. Recent research has revealed the mechanisms behind its effects, showing that it interacts with several neurotransmitters in the brain, including GABA, serotonin, and acetylcholine. [2]

GABA is an inhibitory neurotransmitter that calms the nervous system and promotes relaxation. Lemon balm boosts the activity of GABA receptors in the brain, leading to improved feelings of calmness and reduced anxiety levels. [3]
Serotonin is also essential in regulating sleep; low levels are associated with insomnia and other sleeping disorders. Research shows that lemon balm extract can help boost serotonin concentrations within our brains, which helps regulate our circadian rhythms and improve sleep quality.
Lemon balm can help regulate the sleep-wake cycle by inhibiting the breakdown of acetylcholine, a neurotransmitter involved in various cognitive functions such as memory and learning. Increasing levels of acetylcholine in the brain can lead to improved sleep quality. [4]
Lemon balm possesses anti-inflammatory and antioxidant properties, which could protect against damage caused by stress or other environmental factors, as chronic stress and inflammation lead to disrupted sleeping patterns and disorders like insomnia. [5]

One double-blind, placebo-controlled study involving 18 healthy volunteers showed that lemon balm significantly improved mood while increasing calmness and alertness. [6]

A second study found that lemon balm combined with Valeriana Officinalis effectively treats restlessness and nervous insomnia in children. [7]

Lemon Balm and Anxiety

Recent studies have found that this herb contains several compounds responsible for its calming effects, including rosmarinic acid, eugenol, and citronellal. [2]

Rosmarinic acid is particularly effective at reducing anxiety by increasing the activity of GABA-A receptors in the brain. This increase reduces neuron activity and promotes feelings of relaxation.

Lemon balm reduced anxiety in 2 pilot trials on 32 people with stress. [8]

In another trial on 71 elderly people with severe dementia, lemon balm was safe and effective at reducing agitation. [9]

Also, a mix of lemon balm, valerian, passionflower, and butterbur reduced acute stress in a trial on 72 healthy people. [10]

Lemon Balm and The Brain

Lemon balm improves cognitive function through the cholinergic system modulation in the brain. The cholinergic system is involved in many cognitive processes, including attention and memory, and is known to decline with age. [11]

Lemon balm inhibits the activity of the enzyme acetylcholinesterase, which breaks down the neurotransmitter acetylcholine. By inhibiting this enzyme, lemon balm can increase the levels of acetylcholine in the brain, improving cognitive function. [12]

Another possible mechanism is its antioxidant and anti-inflammatory properties. Oxidative stress and inflammation contribute to cognitive impairment development and neurodegenerative diseases. Lemon balm contains several antioxidant and anti-inflammatory compounds that may protect the brain from damage caused by these processes.

Lemon balm may also have anxiolytic effects, which can indirectly improve cognitive function. Anxiety and stress have been shown to impair cognitive performance, particularly in tasks that require attention and memory. Lemon balm may improve cognitive function in these areas by reducing anxiety.

Lemon balm improved cognitive performance and memory in 2 small trials on 23 healthy people. [8] Similarly, lemon balm enhanced cognitive performance and mood in another study of 20 healthy participants. [13]

Lemon balm also increased accuracy and attention in cognitive performance tasks in 20 college students. [6]

One clinical study evaluated Lemon balm extract to treat patients with mild to moderate Alzheimer's disease.

This double-blind, randomized, placebo-controlled trial looked at using the herb for four months and found that Lemon balm extract produced a significantly better outcome on cognitive function than a placebo. [14]

Lemon Balm And Digestion

Lemon balm relieves digestive issues with its ability to modulate the activity of the autonomic nervous system. The autonomic nervous system is responsible for regulating the function of the digestive system, among other things. Because Lemon balm has a calming effect on the autonomic nervous system, it can reduce symptoms such as bloating, gas, and stomach cramps.

Another possible mechanism is its anti-inflammatory and antioxidant properties. Inflammation and oxidative stress cause digestive issues, such as inflammatory bowel disease and irritable bowel syndrome. [5]

Lemon balm may also benefit the gut microbiome, the community of microorganisms that live in the gut. The gut microbiome plays an essential role in digestive health, and disruptions to its composition lead to various digestive issues. Lemon balm has antimicrobial activity against harmful gut bacteria while promoting the growth of beneficial bacteria such as lactobacilli and bifidobacteria. [15]

In one study, participants with functional dyspepsia, characterized by upper abdominal pain or discomfort, were given a lemon balm supplement for four weeks. The results showed significant improvements in symptoms such as nausea, bloating, and early satiety compared to those who received a placebo. [16]

Safety And Side Effects

Lemon Balm is safe and well-tolerated when used in moderate amounts. However, some people may be allergic to it, and pregnant women should also avoid it.

Lemon balm may interact with certain medications, so talk to your doctor first.

Common side effects may include headache, nausea, and stomach pain.

Conclusion

Lemon balm is an herb that has gained considerable attention in recent years due to its many potential health benefits, from promoting relaxation for better sleep, helping with digestion, and reducing stress and anxiety to improving cognitive function.

FAQ

What are the health benefits of lemon balm?

Lemon balm promotes better sleep, reduces anxiety, improves cognitive function, supports digestive health, and offers anti-inflammatory and antioxidant benefits.

How does lemon balm improve sleep quality?

Lemon balm interacts with neurotransmitters such as GABA, serotonin, and acetylcholine, promoting relaxation and regulating sleep-wake cycles to improve sleep quality.

Can lemon balm reduce anxiety?

Yes, lemon balm reduces anxiety by increasing the activity of GABA-A receptors in the brain, promoting calmness and relaxation.

How does lemon balm enhance cognitive function?

Lemon balm inhibits the enzyme acetylcholinesterase, increasing acetylcholine levels in the brain, which improves cognitive performance and protects against oxidative stress and inflammation.

Is lemon balm beneficial for digestive health?

Yes, lemon balm supports digestive health by calming the autonomic nervous system, reducing symptoms like bloating and cramps, and promoting a healthy gut microbiome.

Is lemon balm safe to use?

Lemon balm is generally safe and well-tolerated when used in moderate amounts. However, pregnant women and those taking certain medications should consult their doctor before use.