Can lemon balm improve sleep and anxiety? What research says

Lemon balm, a fragrant herb from the mint family, has long been used in teas, supplements and traditional remedies. While scientific research is still developing, studies suggest the herb may offer benefits for mental well-being, sleep, digestion and cold sore treatment thanks to its antioxidant, antimicrobial and anti-inflammatory properties.

Experts, however, caution that evidence remains limited, and lemon balm should not replace medical treatment.

May help reduce anxiety and improve mood

Lemon balm is widely used to promote relaxation and ease anxiety. Some research suggests it may positively affect mood and reduce feelings of stress by influencing certain brain signalling pathways.

However, researchers note that studies have used different doses, preparations and participant groups, making it difficult to draw firm conclusions. More large-scale human studies are needed to confirm these effects.

Could speed up cold sore healing

The herb's antimicrobial and anti-inflammatory properties have sparked interest in its potential to help treat cold sores caused by the herpes simplex virus.

When applied topically in creams, oils or salves, lemon balm may help shorten the duration of cold sores, reduce redness and swelling, and lower the risk of recurrence. However, experts say additional research is still required.

May promote better sleep

Lemon balm is commonly included in herbal teas marketed for relaxation and sleep.

Some studies have linked lemon balm supplements with improved sleep quality. Research involving heart surgery patients found participants taking lemon balm capsules slept better than those given a placebo. Another small study also suggested the herb may improve sleep in people with insomnia.

Despite these findings, researchers say more evidence is needed before recommending lemon balm as a sleep aid.

May ease premenstrual syndrome symptoms

Early research suggests lemon balm could help reduce the severity of premenstrual syndrome (PMS).

One study involving adolescents found that taking 1,200 milligrams of lemon balm daily reduced PMS symptoms compared with a placebo. Researchers stressed that larger and more diverse studies are needed to confirm the findings.

Could support digestive health

Lemon balm has traditionally been used to relieve bloating, gas and other digestive discomforts, and has also been included in remedies for infant colic.

Although some studies suggest digestive benefits, many examined herbal blends containing several ingredients, making it difficult to determine lemon balm's specific role. Animal research has also shown promising results, but human evidence remains limited.

How to use lemon balm

Lemon balm is available in several forms:

• Drink it as a herbal tea or add fresh leaves to salads and beverages.
• Take it as capsules, tablets or herbal tinctures.
• Apply creams, oils or salves directly to the skin for cold sores.

There is no standard recommended dosage. While moderate amounts in foods and teas are generally considered safe, stronger supplements should only be taken according to the manufacturer's instructions or under medical advice.

Who should avoid lemon balm?

Although the U.S. Food and Drug Administration considers lemon balm generally safe, some people should consult a healthcare provider before using it.

People with thyroid disease, those who are pregnant or breastfeeding, and individuals taking sedatives or certain medications should use caution because lemon balm may interact with existing treatments or affect thyroid function.

Possible side effects

Side effects are uncommon when lemon balm is consumed in moderation, but some people may experience:

• Headache
• Dizziness
• Bloating
• Diarrhoea
• Increased appetite

If side effects occur or symptoms persist, stop using the herb and seek medical advice.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media, and the claims have not been independently verified.