Related to Mint, It Could Be the Path Towards An Amazing Night’s Sleep (and more)

I think it’s incredible that so many people think the answer to what ails them can be found behind the pharmacist’s counter.

Well, it makes sense. As you watch TV, the advertisements tell us that pharmaceutical companies have all the answers to all our medical issues. Many doctors are inclined to say this, too, because they’ve been led to believe it’s true or have a financial incentive to recommend a drug.

Let me be clear: I’m not saying all medicines are bad…but I will reiterate that for every synthetic drug that claims to help with X malady, there’s a therapy that has centuries of traditional use…far fewer side effects and just about the same efficacy.

Take lemon balm, for instance.

Lemon balm is an esteemed plant with mint lineage. 

Known in scholarly circles by the name Melissa officinalis, it carries the affectionate monikers of common balm or balm mint.

This noble herb is a native resident of southern Europe, the Middle East, and Central Asia. Over the past few centuries, it has begun to pop up in the Americas and beyond.

For centuries, lemon balm has been cherished in the healing arts, flourishing particularly within Europe’s medical circles. If you research classic literature, you’ll see writings that mention this fragrant plant.

Several authors have lauded the mood-enhancing properties of lemon balm. The renowned Persian scholar Avicenna described it as something that "brings joy and merriment to the heart." Additionally, references to this plant appear in:

• It appeared as a mention in Homer's "The Odyssey”.
• And the writings of Nicholas Culpeper, a well-known English botanist, physician, and herbalist.
• It’s been referenced as far back as 1696 when the London Dispensary advised that consuming an essence of lemon balm with Canary wine each morning could rejuvenate vitality, fortify the mind, invigorate the weary, and even combat hair loss.

But let’s talk about how it can benefit you now, and what kind of evidence there is to support such claims. 

Lemon Balm Could Change Your Life - Here’s How

Lemon balm as a supplement and consumed as a tea or in any number of different ways could drastically change your life.

Often, when we encounter patients who are struggling with stress or some other mood-related issues, we recommend taking lemon balm.

Why?

1 - Lemon Balm Helps With Mood and Sleep

Lemon balm has long been utilized in herbal medicine because it has soothing effects that can calm anxiety and help you get better sleep, owing to its gentle calming properties.

Research supports its effectiveness, extending its benefits beyond managing general anxiety.

Studies suggest that this herb may help manage symptoms such as hyperactivity, lack of focus, and impulsivity in young children. Additionally, when included in dietary products, it appears to boost mood and cognitive abilities in young adults.

Evidence indicates lemon balm could enhance problem-solving, mathematics, focus, and alertness.

As for its ability to induce sleep, lemon balm might promote relaxation, though it functions differently from traditional sedatives. This is great because it doesn’t make you a danger to yourself or others.

When used as a natural remedy for better sleep, lemon balm seems to alleviate symptoms associated with insomnia and other sleep disorders. It’s also worth noting it’s particularly beneficial during menopause when issues such as anxiety, hot flashes, and restlessness are prevalent.

2 - It May Help Balance Blood Sugar

Those who have read my articles for a while will notice that I consistently like to highlight anything that will help modify blood sugar positively.

Why?

Because stable blood sugar is one of the most dependable indicators of good health.

If your blood sugar is balanced, there’s a good chance your risk factors for other health issues are quite low.

Lemon balm is something I don’t automatically run to as a blood sugar “hero.” Still, it’s certainly helpful for people looking to round out a total health plan and want something that holistically helps the body and simultaneously brings blood sugar into the normal range. 

Researchers have examined the impact of both lemon balm essential oil and extract on elevated blood sugar levels and have concluded both forms showed similar outcomes, helping to decrease blood sugar and oxidative stress associated with diabetes in mice.

According to the Free University of Berlin, the promising results on mice indicated that "ethanolic lemon balm extract could potentially be used to prevent or support the treatment of type 2 diabetes."

The effect of lemon balm on blood sugar also has to do with how it helps with weight management, mainly helping to keep body weight low.

It works because lemon balm might offer benefits due to its anti-inflammatory properties, ability to ease stress, and support for digestive and metabolic health.

While it's not a miracle solution, it could potentially aid in weight management as an additional benefit…which ultimately leads to better blood sugar management.

3 - Can Help Tamp Down Inflammation:

Lemon Balm also might help with inflammation in the body.

How?

A study found lemon balm helps control an enzyme called superoxide dismutase (SOD), which is linked to stress in cells.

Keeping SOD balanced can prevent cell damage, which can help prevent the formation of certain kinds of abnormal cell growths. Animal studies suggest lemon balm might also guard against brain disorders caused by too much manganese.

Besides fighting free radicals, lemon balm may reduce inflammation. Less inflammation can help prevent disease and relieve pain.

It contains compounds such as rosmarinic acid, which have been found to reduce inflammation and decrease pain associated with inflammation.

As I mentioned above, it can help with calming and relaxing, which can help ease tension and stress-related pain, such as headaches or muscle aches.

While more research is needed to fully understand its mechanisms, lemon balm is commonly used in herbal medicine for its potential to support pain management and reduce chronic inflammation naturally.

If You Try Lemon Balm, Do These Few Things

If you're interested in trying lemon balm, I’d recommend considering lemon balm in various forms depending on your needs and preferences.

Here are a few options and guidelines for its use:

Types of lemon balms to try:

1. Tea: Lemon balm tea is a popular way to enjoy its calming effects. You can steep 1 to 2 teaspoons of dried lemon balm leaves in hot water for about 5-10 minutes. Drinking this tea before bedtime may promote better sleep.
2. Capsules or Tablets: For more precise dosing, you can use lemon balm in capsule or tablet form. Typically, a 300-600 mg dosage, taken up to three times daily, is recommended. However, following the product's instructions and consulting with a healthcare professional for personalized advice is important.
3. Tincture: A liquid extract or tincture can be taken for more rapid absorption. Generally, you can use 2-6 ml (about 40-120 drops) per day, divided into two or three doses. Again, follow the product's instructions and consult a professional.
4. Topical Creams or Ointments: For localized inflammation, look for creams or ointments containing lemon balm, which can be applied directly to the skin.

Incorporating lemon balm into your regimen can be individualized.

For sleep and calming effects, consider taking a dose in the evening, especially in tea or capsule form, to help unwind before bed. Regular use, such as capsules or tinctures taken throughout the day, can support more consistent benefits for blood sugar management and anti-inflammatory benefits.

Remember, start with lower doses to gauge your body's response and increase slowly if needed. Monitor for any potential allergic reactions or side effects, such as nausea or dizziness (though it is generally well-tolerated). If you're on medication, especially for thyroid issues, consult your healthcare provider, as lemon balm can interact with certain drugs.