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1. Describe lemon balm.
The herb Melissa officinalis, popularly known as lemon balm, is a member of the mint family and has a lemon scent. The plant is indigenous to Europe, North Africa, and West Asia, although being grown all over the world.
Lemon balm has long been used to improve mood and cognitive performance, but there may be other benefits as well. Learn more about this plant’s possible medical use by reading on.
1.1 It may help to alleviate tension.
Lemon balm is said to ease tension, encourage relaxation, and improve mood.
A 2004 study found that using lemon balm helped counteract the negative effects of the psychological stress caused by lab labor. Users of lemon balm reported feeling more relaxed and less alert after taking the supplement.
Even though there were only 18 participants, the trial was double-blind and placebo-controlled. More research is needed in order to elaborate on these findings.
Take two 300 mg pills of lemon balm each day. You can take a single 600 mg dosage for extreme cases of stress.
1.2 It can ease anxiety.
Lemon balm can also be used to alleviate anxiety’s symptoms including nervousness and agitation.
The effects of lemon balm-containing foods on mood and cognition have been researched. The dietary supplement was paired with either natural or artificial sweeteners, a beverage, and yogurt. Participants in both groups reported positive effects on a number of mood-related factors, including lower feelings of anxiety.
It is encouraging, but additional research is required to determine the usefulness of this.
Use with 300–600 mg of lemon balm each time, three times each day. You could take a higher dose if you’re experiencing severe anxiety episodes.
1.3 It could improve cognitive function.
The 2014 study also looked at lemon balm’s capacity to improve cognitive performance.
The subjects took memory, numeracy, and attention assessments in the cognitive domain. The results of these computer-based tests show that those who drank lemon balm fared better than those who did not.
Even while these individuals did report an improvement in alertness and performance, fatigue might nevertheless develop over time.
Use: Take 300–600 mg of lemon balm three times each day.
1.4 Insomnia and other sleep problems may be helped by it.
Insomnia and other sleep problems may be treated with a combination of lemon balm and valerian.
In one 2006 trial, researchers found that symptoms were reduced by 70–80% in children who got a combined dosage. Researchers and parents both agreed that lemon balm is an excellent or very good remedy. To be confirmed, these findings still need to be investigated further.
How to use: Make a cup of tea flavored with valerian and lemon balm before bed. Alternatives that are loose-leaf or bagged can be found at your local grocery store or online.
1.5 You might use it to treat cold sores.
Even topically applying lemon balm can be done when a cold sore initially develops.
In a 1999 study, participants covered the wounded region with a lemon balm cream or a placebo cream four times each day for five days. According to research, people who used the lemon balm lotion experienced less symptoms and healed faster than those who did not.
The researchers also proposed that using lemon balm lotion could aid in extending the intervals between cold sore outbreaks. Additional study is necessary to investigate these findings in more detail.
Several times daily, massage the afflicted area with a lotion containing lemon balm. Make careful to perform a patch test on the inside of your forearm before applying the cream to the cold sore. If you don’t have any soreness or irritation within 24 hours, it should be okay to use.
1.6 It could relieve heartburn.
If you often feel pain and discomfort in your stomach, lemon balm may help you to enhance your digestion.
A 2010 brief research looked at the effects of a cold dessert containing lemon balm on functional dyspepsia. Participants either ate a sorbet with the herb or without it after a meal. The intensity of the symptoms was lessened by both types of desserts, however the lemon balm dessert actually aggravated them.
For a smoothie or serving of ice cream, flavor with 1 teaspoon (tsp) of lemon balm powder.
1.7 The nausea is reduced.
Your digestive tract may benefit from lemon balm, which may also help with nausea symptoms.
According to a 2005 study that examined the results of several studies on lemon balm, the herb is useful in treating gastrointestinal issues like these. Although this is a start in the right direction, it’s important to recognize the limitations of the study.
Numerous studies have looked into lemon balm’s use in conjunction with other plants. More research is necessary to determine whether lemon balm is effective when used alone.
Use: Drink some lemon balm tea as soon as you start to feel queasy. Alternatives that are loose-leaf or bagged can be found at your local grocery store or online.
1.8 It could make menstrual cramps less severe.
The use of lemon balm for the treatment of premenstrual syndrome (PMS) and menstrual cramps is also supported by scientific research.
In a 2015 study, the effectiveness of lemon balm on the intensity of cramps was examined on 100 high school girls. The girls received a placebo or a lemon balm essence for three consecutive menstrual cycles. The intensity of PMS symptoms were assessed before the trial and one, two, and three months afterwards. Those who took the lemon balm said their symptoms significantly improved.
How to use: Take 1200 mg of lemon balm daily for the greatest benefits. As a result, the herb will be able to reach your system long before the start of PMS symptoms. It is anticipated that continuing usage will minimize your symptoms over time.
1.9 It could make headaches less painful.
In especially if they are brought on by stress, lemon balm may be beneficial in the treatment of headaches. Its relaxing properties can help you unwind, decrease stress, and loosen up your muscles. Consuming the herb is also thought to help loosen and free up constricted blood vessels, which can exacerbate headaches.
How to use: Take 300–600 mg of lemon balm up to three times day if you suffer from headaches often. The herb will therefore have plenty of time to absorb into your body before a headache occurs. You can increase the dosage if a headache develops.
1.10 It could make a toothache less painful.
Due to its ability to relieve pain, lemon balm may be the greatest alternative for treating dental discomfort. Along with its relaxing benefits, this natural remedy is known to manage inflammatory conditions in the body. Other studies should verify these findings.
Use a cotton swab to apply lemon balm oil to the afflicted area as required. Select an oil that has been diluted with a carrier oil, such jojoba. If you purchase pure lemon balm oil, you should dilute it. Before using essential oils topically, it is advisable to dilute them with a carrier oil.
2. Risks and symptoms
The following side effects of lemon balm are possible: headache, painful urination, increased body temperature, vomiting, wheezing, stomach discomfort, rashes on the skin, and an allergic response.
You may be able to lessen side effects like an unsettled stomach by taking lemon balm with meals. Your risk of negative effects can be decreased by taking less than 2 grams of lemon balm each day.
Lemon balm should only be used for a short while. As a general rule, you should take one week off after every three weeks of use. It is not recommended to take lemon balm constantly for longer than four months at a time.
While lemon balm cannot replace any prescription that has been recommended by your doctor, it may be a helpful supplementary therapy. With your doctor, go over your particular circumstances, including any potential benefits and drawbacks.
If you grow your own lemon balm or use the dried leaves for tea, there is less risk. If you’re utilizing capsules, powder, or other professionally made vitamins or herbs, though, pick a reputable company. Herbs and dietary supplements are not regulated by the Food and Drug Administration, therefore there may be issues with their quality, safety, or purity.
If you decide to start using lemon balm, you might find it useful to keep a journal of your experiences. You should record any adverse effects or improvements you see. It may be helpful to keep track of when, how much, and how you take your lemon balm.