Lemon Balm (Melissa officinalis): A Practical Guide to Benefits, Uses, and Tea
Last updated: August 26, 2025
Lemon balm (Melissa officinalis) is a lemon-scented member of the mint family with heart-shaped leaves and a long tradition of use for calm and comfort. Below is what it is, how people use it, what the research suggests, and simple tea methods you can make at home.
What Is Lemon Balm?
Lemon balm is a perennial herb native to southern Europe and the Mediterranean. It grows readily in well-drained soils and is prized for its bright citrus aroma when the leaves are gently bruised. Botanically, it sits within Lamiaceae, the mint family. Descriptions of its botany and chemistry appear in modern reviews of the plant’s use in traditional medicine. Read overview.
Traditional Roots and Cultural Significance
Greek and Roman use
Classical writers described lemon balm for lifting the spirits and soothing the mind. It was infused in beverages and baths to promote ease and relaxation.
European monastic herbalism
Through the Middle Ages, monastic gardens grew lemon balm for teas and cordials shared with local communities. Its calming and aromatic qualities helped secure a lasting place in European herbal practice.
Potential Benefits and What the Research Says
Modern research suggests lemon balm may support calm, mood, and sleep quality. Reviews note possible effects on GABAergic, cholinergic, and serotonergic pathways. Larger, well-controlled trials are still needed. 2024 review. A number of clinical studies using lemon balm, sometimes paired with other herbs such as valerian, report benefits for subjective sleep quality and relaxation. Example trial.
Calm, mood, and sleep quality
Small randomized and observational studies generally report reduced perceived anxiety and modest improvements in subjective sleep measures after short-term use of lemon balm preparations. Effects often appear within 1–2 weeks but vary by dose and extract.
A 2024 placebo-controlled trial using a specialized lemon balm phytosome reported better sleep scores versus placebo, suggesting a targeted extract may be helpful for some adults. As with many botanical studies, replication and longer follow-ups are needed.
Combination products that include lemon balm—especially valerian + lemon balm—have shown benefits for sleep in several trials, but because these are multi-herb formulas, it’s hard to isolate lemon balm’s individual contribution. Methodologic limitations and heterogeneity across studies also limit firm conclusions.
Digestion and general comfort
In traditional European herbalism, lemon balm tea is sipped after meals for gentle digestive comfort. Modern monographs from European regulators still list “mild gastrointestinal complaints” (such as bloating and gas) among traditional indications.
Some clinical evidence for digestive symptoms comes from multi-herb preparations that include lemon balm (for example, STW-5/Iberogast). These formulas have outperformed placebo in functional dyspepsia, but the results cannot be attributed to lemon balm alone. If you notice benefit from the tea form, it likely reflects a milder effect than concentrated, multi-herb extracts.
Topical and aromatherapy uses
Lemon balm’s aroma is used in teas and aromatherapy for relaxation. Evidence for essential-oil inhalation or topical preparations is mixed and depends on the product and dose. Some recent aromatherapy trials report reduced anxiety and better sleep in specific settings, but these findings may not generalize to everyday home use. Remember that essential oils are far more concentrated than tea.
What the evidence does not show clearly
There is no one established dose for all outcomes and results differ across studies. Research quality ranges from small open-label studies to randomized trials, which is why cautious language is appropriate. Overview.
Practical takeaway
If you’re trying lemon balm for calm or sleep, start with a tea (1–2 tsp dried leaf per 8 oz hot water, 5–10 minutes, covered) in the late afternoon or evening and track how you feel for 1–2 weeks. If you consider a capsule or extract, choose products that disclose extract ratio or standardization, and speak with a qualified professional if you have thyroid concerns, are pregnant or nursing, or use sedatives. The overall safety signal in tea-like amounts is good, but match the form and timing to your goal and proceed thoughtfully.
How to Use Lemon Balm
Tea is the most common and gentle form. Use the base ratio below, then explore two variations.
Base tea ratio
- Loose leaf 1 to 2 teaspoons dried lemon balm per 8 oz hot water
- Brew steep 5 to 10 minutes covered, then strain
- When afternoon or evening is common for relaxation
Floral calming blend with lavender and rose
This mirrors your original soothing blend and keeps the gentle floral profile.
Ingredients
- 1 teaspoon dried lemon balm
- 1/2 teaspoon dried lavender flowers
- 1/2 teaspoon dried rose petals
- 8 oz hot water
Instructions
- Combine herbs in an infuser or teapot.
- Pour hot water over the herbs and cover.
- Steep 5 to 10 minutes, strain, and sip warm.
Evening wind-down variation
- 1 teaspoon lemon balm
- 1 teaspoon chamomile or skullcap
- 8 oz hot water, steep 5 to 8 minutes
For more tea ideas, explore our Stress Support collection and two popular reads: Top 10 Health Benefits of Lemon Balm and Lemon Balm: A Balm for the Soul.
Storage and Freshness
Store dried leaves in an airtight container away from light and heat. Aim to use within 12 to 18 months for best aroma.
Safety and Considerations
Lemon balm is generally well tolerated in tea amounts. Reported effects in some studies include headache, reduced alertness, or sleep changes. Evidence for calm and sleep is promising but not definitive. If you are pregnant, nursing, managing a thyroid condition, or taking sedatives, talk with a qualified professional before use. Review and overview. See our COA Lab Results for current batch testing.
Frequently Asked Questions
What does lemon balm tea taste like?
Light, lemony, and gently minty. It pairs well with lavender, chamomile, rose, or peppermint.
How much should I use per cup?
Use 1 to 2 teaspoons per 8 oz hot water, steep 5 to 10 minutes, then strain.
When should I drink it?
Afternoon and evening are common. Some people enjoy a cup after dinner for relaxation.
Can I combine it with other herbs?
Yes. Lavender, chamomile, skullcap, and rose are popular companions in calming blends.
Is there research behind lemon balm?
Reviews suggest potential benefits for calm, mood, and sleep quality, with more high-quality trials needed. See references above.
Who should avoid it?
Discuss use with a clinician if you are pregnant, nursing, have thyroid concerns, take sedatives, or have a medical condition.
Educational purposes only. Not medical advice.
