Lemon balm, Melissa officinalis, is a perennial herb in the Lamiaceae (mint) family that has a pleasant, lemony aroma. It has been used since ancient Greek and Roman times for a wide variety of medicinal, culinary, cosmetic, and industrial purposes. Today it’s best known as a gentle nervine, a classification of herbs that nourish and support the nervous system, promote a sense of calm, ease tension, and support healthy sleep. Nervines are like a botanical hug for your nerves.
Native to the Mediterranean and part of northern Africa, Asia, and Europe, lemon balm is now cultivated and naturalized worldwide in temperate regions. Its generic name, Melissa, means “bee” in Greek, likely named for its reputed ability to attract bees to its flowers (officinalis means “used in medicine”).
The use of lemon balm spans thousands of years and cultures all around the world. One of its first recorded uses was as a wine-infused liniment used to treat dog and snake bites, mentioned in the 1st century by Greek physician, pharmacologist, and botanist Dioscorides. It was also believed to have emotionally and spiritually uplifting properties, indicating its use in spells to heal broken hearts and to attract romantic love. The fragrant herb is the star ingredient in the famous herbal tonic and floral toilet water formulated by the Carmelite nuns in the 14th century, known as Carmelite water, which is still sold in German pharmacies as Eau de Carmes. In Ayurvedic medicine, lemon balm is used to calm the stomach and balance mood, and in Traditional Chinese Medicine (TCM), it’s considered energetically cooling and drying.
This herb contains over 100 identified phytochemicals, some of which have been shown to have antiviral (tannins), antibacterial, antifungal, antispasmodic (eugenol acetate), and antioxidant (flavonoids, phenolic acids, terpenes, rosmarinic acid, caffeic acids) effects.
Lemon balm’s antiviral properties may target the viral activity of severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) and human immunodeficiency virus (HIV), though more research is needed. Multiple studies have demonstrated that topical cream containing lemon balm has been found to reduce the healing time and recurrence of cold sores caused by the herpes simplex virus 1 (HSV-1), by preventing the virus from binding to cells in the body and replicating.
Preliminary studies have suggested that lemon balm may provide a host of other health benefits, including: providing relief from menstrual cramps, bloating, and indigestion; reducing oxidative stress and consequently decreasing the risk of certain diseases such as cardiovascular disease, diabetes, and neurodegenerative diseases like Alzheimer’s; and improving cognitive function.
Due to lemon balm’s many potential medicinal benefits and its lovely flavor and aroma, it can be used in numerous culinary and medicinal applications. It lends a bright, lemony flavor to soups, stews, roasted or grilled vegetables, fish, and meats, and pairs well with rosemary, oregano and other Mediterranean herbs. Lemon balm is most commonly brewed into a citrusy tea or incorporated into herbal tea blends with other calming herbs such as valerian, hops, and chamomile to help reduce anxiety and promote restful sleep. It can also be used to sweeten foods such as jam and jellies; added to salads; used as flavoring for many different dishes and liqueurs; and utilized for making perfumes, body care formulations, and even furniture polish and home cleaning solutions.
To make a tea, steep ¾ tsp. of dried lemon balm herb in a cup of boiling water for 5 minutes. Strain and enjoy hot or cold up to 4 times daily.