Lemon Balm Tea for Anxiety: A Calming Herb with Evidence to Back It Up

Written By Intercessory Birth

Lemon balm (Melissa officinalis) has been used for centuries as a calming herb, valued for its mild sedative properties and pleasant, citrus-forward aroma. Today, one of the most accessible ways to enjoy its benefits is through lemon balm tea. As interest grows in natural approaches to managing anxiety, this herbal infusion has gained renewed attention among wellness practitioners and researchers alike.

What Makes Lemon Balm Effective?

Lemon balm contains several bioactive compounds—particularly rosmarinic acid, flavonoids, and essential oils such as citronellal and geraniol—that appear to influence the central nervous system. These constituents are believed to promote relaxation through a combination of mechanisms:

  • GABA support: Rosmarinic acid may help inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that regulates stress responses and promotes calmness.

  • Mild sedative effects: Certain essential oils in lemon balm exhibit soothing properties that can help reduce physical tension.

  • Anti-inflammatory and antioxidant activity: Chronic inflammation and oxidative stress are associated with heightened anxiety. Lemon balm’s antioxidant profile may contribute to overall nervous-system resilience.

Though research is ongoing, several clinical studies suggest lemon balm can reduce symptoms of mild to moderate anxiety, support emotional regulation, and improve sleep quality.

Benefits of Lemon Balm Tea for Anxiety

1. Rapid but Gentle Relaxation
Many individuals report feeling calmer within 30–60 minutes of drinking lemon balm tea. The effect is subtle but noticeable—a reduction in racing thoughts, physical agitation, and restlessness.

2. Improved Sleep Onset and Quality
Because anxiety and sleep problems often go hand-in-hand, lemon balm tea’s calming properties can support more restful sleep. It is commonly consumed before bedtime for this reason.

3. Non-Habit Forming
Unlike certain pharmaceuticals or stronger herbal sedatives, lemon balm does not create dependency, making it suitable for long-term use in moderate amounts.

4. Easy Integration Into Daily Routines
Lemon balm tea can replace a caffeinated beverage or serve as a calming ritual during stressful points in the day.

How to Prepare Lemon Balm Tea

Preparation is straightforward:

  1. Use 1–2 teaspoons of dried lemon balm leaves (or 1 tablespoon fresh leaves) per cup of hot water.

  2. Steep for 10 minutes under cover to capture the volatile oils.

  3. Strain and serve.

  4. Optional enhancements include chamomile, lavender, or a small amount of honey.

For anxiety relief, many people consume one to three cups throughout the day, adjusting based on personal response and tolerance.

Safety Considerations

Lemon balm tea is generally well-tolerated, but several points deserve attention:

  • Individuals taking thyroid medication should consult a clinician, as lemon balm may influence thyroid activity.

  • Those on sedatives or other medications affecting the nervous system should discuss potential interactions with a healthcare provider.

  • Pregnant or breastfeeding individuals should seek medical guidance before introducing new herbal preparations.

Final Thoughts

Lemon balm tea offers a compelling balance of safety, tradition, and emerging scientific support. While it is not a replacement for clinical treatment in cases of severe anxiety, it can be a valuable adjunct for managing daily stress and fostering a sense of calm. As more people explore holistic options for emotional well-being, lemon balm stands out as a practical and enjoyable herbal ally.

References

  1. Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Gutiérrez, L. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211–218.
    Available at: https://pubmed.ncbi.nlm.nih.gov/21781747/

Shakeri, A., Sahebkar, A., & Javadi, B. (2016). Melissa officinalis L. – A review of its traditional uses, phytochemistry and pharmacology. Journal of Ethnopharmacology, 188, 204–228.
Mechanistic overview including GABA modulation.
Available at: https://pubmed.ncbi.nlm.nih.gov/27174066/

Sarris, J., et al. (2021). Melissa officinalis for anxiety and depression: A systematic review and meta-analysis of randomized controlled trials. Phytomedicine, 85, 153533.
Demonstrates anxiolytic effects across multiple trials.
Available at: https://pubmed.ncbi.nlm.nih.gov/34449930/

Kennedy, D. O., Little, W., & Scholey, A. B. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosomatic Medicine, 66(4), 607–613.
Experimental evidence of reduced stress and anxiety.
Available at: https://pubmed.ncbi.nlm.nih.gov/15272099/

MDPI – Nutrients (2024). Pharmacological mechanisms and clinical evidence of Melissa officinalis.
Composition and neuroactive mechanisms reviewed.
Available at: https://www.mdpi.com/2072-6643/16/20/3545

BMC Complementary Medicine and Therapies (2023). Herbal interventions for anxiety-related symptoms.
Includes lemon balm trials and outcomes.
Available at: https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-023-03978-x

WebMD – Lemon Balm Monograph.
Safety profile, drug interactions, and contraindications.
Available at: https://www.webmd.com/vitamins/ai/ingredientmono-437/lemon-balm

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