A lemon-scented herb from the mint family.
Why it’s used: Traditionally used to support relaxation and restful sleep.
Lemon balm, Melissa officinalis, is a bushy perennial herb in the mint family with soft, crinkled leaves that smell strongly of lemon when crushed. It is native to southern Europe and the Mediterranean but grows happily in British gardens, where it is popular with bees. The name Melissa comes from the Greek word for honeybee.
For centuries it has been brewed as a tea and used in European herbal tradition, where it is traditionally used to support relaxation and restful sleep. The European Medicines Agency recognises the traditional use of lemon balm leaf for mild symptoms of stress, to aid sleep and for mild digestive complaints. As a food supplement ingredient, it has no authorised health claim.
In food, the fresh leaves are used in salads, drinks and desserts. On supplement labels you will see lemon balm, Melissa officinalis leaf or leaf extract, sometimes with an extract ratio such as 4:1. It is often combined with other calming herbs such as hops, valerian or chamomile.
3 findings behind this ingredient. Hover a card for the detail and the source.
A meta-analysis of randomised clinical trials found significant improvements in anxiety and depressive symptoms, particularly in acute use; heterogeneity between studies was high.
100 healthy adults with moderate emotional distress or poor sleep took 400 mg/day lemon balm extract (Relissa) or placebo for 3 weeks. All main scores improved and it was well tolerated.
In a double-blind crossover study, insomnia severity scores fell by 2.9 points more than placebo, and 87% reported better sleep versus 30% on placebo.
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Yes. Lemon balm belongs to the mint family, Lamiaceae, which also includes peppermint, sage and thyme. It has the square stems typical of the family but a distinct lemon scent, and it spreads readily in gardens.
It can. The European Medicines Agency notes its traditional calming use, and some people feel drowsy after taking it. Avoid combining it with alcohol or sedating medicines, and see how it affects you before driving.
Yes, lemon balm tea is a traditional way to enjoy it. A tea generally provides less of the herb than a concentrated extract, and amounts are harder to measure. Supplements offer a consistent, labelled amount.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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