Short answer
Lemon balm (Melissa officinalis) is a lemon-scented mint-family herb traditionally used as a calming tea. A 2021 meta-analysis found it improved anxiety scores (SMD -0.98) and depression scores (SMD -0.47) compared with placebo without serious side effects, though trials were few and varied a lot, and a 2024 crossover trial of a standardized extract improved sleep scores. Evidence for lemon balm tea itself is thinner, and it is caffeine free. [1] [2]
Key takeaways
- A 2021 meta-analysis of randomized trials found lemon balm improved anxiety and depression scores more than placebo, with high heterogeneity and few trials. [1]
- A 2024 randomized crossover trial of a bioavailability-enhanced extract reduced insomnia scores by 2.9 points versus placebo. [2]
- Two small trials of lemon balm drinks and yoghurt found mood and cognition effects in healthy adults, with some trade-offs depending on dose. [3]
- A 2024 review concludes lemon balm holds promise as a calming agent but needs more robust trials. [4]
- Lemon balm contains no caffeine and is a gentle evening herb.
Lemon balm is one of the gentlest herbs people reach for when they want to unwind. It is also one of the more studied in this category, which is why it is one of the three herbs in our Scales of Balance evening blend, alongside ajo de monte and valerian root.
Here is what the research actually says about it, and what it does not.
What is lemon balm?
Lemon balm is Melissa officinalis, a perennial herb of the mint family known for its lemon scent. It has long been used in European and Iranian traditional medicine for a range of conditions and is also a culinary herb. [5] Its main active constituents include volatile compounds such as geranial, neral and citronellal, plus triterpenes and phenolic acids such as rosmarinic acid. [6]
Traditional uses of lemon balm
Lemon balm has been used in European and Iranian traditional medicine for many complaints, and it is best known today as a calming tea. In Iranian tradition it is also regarded as a remedy for heart palpitations. [5] A small randomized trial on heart palpitations tested a lemon balm leaf extract for that traditional use. [7]
What the research says
Anxiety and depression
A 2021 systematic review and meta-analysis of randomized clinical trials found that lemon balm significantly improved mean anxiety scores (SMD -0.98, 95% CI -1.63 to -0.33) and depression scores (SMD -0.47, 95% CI -0.73 to -0.21) compared with placebo, without serious side effects. The authors concluded that lemon balm may be effective, especially in acute settings, but cautioned about high heterogeneity, the small number of trials and differences in methods. [1]
Sleep
In a 2024 prospective, double-blind, placebo-controlled crossover study, a highly standardized Melissa officinalis extract formulated as a phytosome (to improve absorption) lowered the Insomnia Severity Index score by 2.9 points versus placebo (6.8 versus 9.7, p = 0.003), increased slow-wave sleep duration by 15% on average and reduced REM, and 87% of participants reported better sleep versus 30% on placebo. Anxiety levels did not change significantly. [2] The authors note that effects of lemon balm extracts have not always been reproducible in humans, possibly because of poor absorption, which is why this study used a special formulation. That is not a cup of tea.
Mood and thinking in everyday foods and drinks
In two double-blind, placebo-controlled crossover trials in healthy young adults, a standardized lemon balm preparation given in a beverage and in yoghurt was generally associated with improvements in mood and cognitive performance after a multi-tasking challenge, though there were some behavioral costs at other doses, and effects depended on the delivery matrix. [3]
A 2024 review of clinical efficacy concluded that lemon balm holds promise as a calming agent with anxiolytic and antidepressant properties and can enhance cognition and sleep quality, while stressing that more robust randomized trials are needed. It lists lab evidence for effects on GABAergic, cholinergic and serotonergic signaling. [4]
| Use | Evidence level | What we know |
|---|---|---|
| Anxiety and depression scores | Meta-analysis of RCTs, high heterogeneity | Improved vs placebo, few trials. [1] |
| Sleep | One crossover RCT, special extract | Lower insomnia scores. [2] |
| Mood and cognition (healthy adults) | Two crossover RCTs, drink and yoghurt | Generally improved mood and performance, with dose trade-offs. [3] |
| Heart palpitations | One small RCT | Traditional Iranian use tested. [7] |
| Treating an anxiety disorder or insomnia | Not established | Not a replacement for care. |
Lemon balm safety and side effects
The meta-analysis found no serious side effects across the trials it pooled. [1] A calming herb can still make some people drowsy, so avoid driving until you know how it affects you, especially combined with valerian or other sedatives. Because lemon balm has been studied for effects on mood and brain signaling, ask a clinician before using it if you take sedatives, sleep medication, thyroid medication or antidepressants, and avoid medicinal amounts in pregnancy and breastfeeding, where safety data are limited.
How to make lemon balm tea
Pour 1 cup of just-boiled water over 1 to 2 teaspoons of dried lemon balm (or a small handful of fresh leaves), cover and steep 10 minutes, then strain. In our Scales of Balance blend, lemon balm is combined with ajo de monte and valerian root: bring 2 cups of water to a boil, add 1 heaping tablespoon, turn off the heat, cover and steep for 15 minutes, strain and drink warm. View Scales of Balance. For the research behind its valerian, see the valerian guide.
Frequently asked questions
What are the benefits of lemon balm tea?
Does lemon balm help with sleep?
A 2024 crossover trial of a standardized extract found lower insomnia scores. Evidence for lemon balm tea itself is limited. [2]
Does lemon balm help with anxiety?
A 2021 meta-analysis found it reduced anxiety scores versus placebo, with high heterogeneity between trials. It is not a treatment for an anxiety disorder. [1]
Is lemon balm tea caffeine free?
Yes. Lemon balm contains no caffeine, which is why it is an evening herb.
What are lemon balm side effects?
No serious side effects in pooled trials, but it can cause drowsiness in some people. Ask a clinician if you take sedatives, thyroid medicine or antidepressants. [1]
How do you make lemon balm tea?
Steep 1 to 2 teaspoons of dried leaf in a cup of just-boiled water, covered, for about 10 minutes, then strain.
Where can I buy lemon balm herbal tea?
Kawsaypac's Scales of Balance blend contains lemon balm, ajo de monte and valerian root and ships across the USA: view Scales of Balance.
References
- Ghazizadeh J, Sadigh-Eteghad S, Marx W, et al. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytother Res. PubMed 34449930 · DOI
- Di Pierro F, Sisti D, Rocchi M, et al. (2024). Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study. Nutrients. PubMed 39683592 · DOI
- Scholey A, Gibbs A, Neale C, et al. (2014). Anti-stress effects of lemon balm-containing foods. Nutrients. PubMed 25360512 · DOI
- Mathews IM, Eastwood J, Lamport DJ, et al. (2024). Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis L.) in Psychological Well-Being: A Review. Nutrients. PubMed 39458539 · DOI
- Shakeri A, Sahebkar A, Javadi B (2016). Melissa officinalis L. - A review of its traditional uses, phytochemistry and pharmacology. J Ethnopharmacol. PubMed 27167460 · DOI
- Petrisor G, Motelica L, Craciun LN, et al. (2022). Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems-A Review. Int J Mol Sci. PubMed 35408950 · DOI
- Alijaniha F, Naseri M, Afsharypuor S, et al. (2015). Heart palpitation relief with Melissa officinalis leaf extract: double blind, randomized, placebo controlled trial of efficacy and safety. J Ethnopharmacol. PubMed 25680840 · DOI