Evie Summers
Lemon balm, a herb in the mint family, has been used for thousands of years to promote relaxation and sleep. It is also said to relieve symptoms of stress and anxiety. Lemon balm is commonly consumed as a tea, but it can also be taken as a supplement or capsule. It can be added to food as a fresh herb or used in its dried form. Lemon balm is also available as an ointment and is said to help heal cold sores.
| Characteristics | Values |
|---|---|
| Forms | Capsules, powder, Tea, supplements, ointments, fresh leaves, dried leaves |
| Dosage | 300-500 mg, 3x a day or as needed; 1/4-1 tsp for tea; 60 drops a day of the extract |
| Timing | Take an hour before bed; take 30-50 minutes before bed if taking L-theanine orally |
| Benefits | Calming, sleep-enhancing, stress-relieving, mood-enhancing, anti-anxiety, cognitive function support, neuro-protection, antiviral properties |
| Risks | May experience adverse effects with long-term use, including toxicity; may cause nausea, vomiting or dizziness |
| Precautions | Should only be used for a short period (up to 8 weeks); consult a doctor before use, especially if you have health conditions or take medications/other herbs |
| Combination | Often combined with L-theanine, valerian root, or other herbs |
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What You'll Learn
- Lemon balm tea: steep 1/4-1 teaspoon of dried lemon balm in hot water
- Lemon balm capsules: take 300-500mg, 3 times a day
- Lemon balm with L-theanine: take 2 tablets daily with a meal
- Lemon balm and valerian: take 360mg valerian and 240mg lemon balm for 30 days
- Lemon balm pesto: blend lemon balm with basil, pine nuts, parmesan, oil and lemon juice
Lemon balm tea: steep 1/4-1 teaspoon of dried lemon balm in hot water
Lemon balm has been used as a traditional herbal remedy for centuries and is known for its calming properties. It is often used to reduce anxiety and improve cognitive function, and it may also benefit sleep.
Lemon balm tea is a popular way to consume lemon balm and harness its potential sleep-enhancing effects. To make lemon balm tea, follow these simple steps:
- Start by boiling some water.
- Measure out 1/4 to 1 teaspoon of dried lemon balm. You can adjust the amount within this range depending on your taste and desired potency.
- Place the dried lemon balm in a tea infuser, tea ball, or directly into your cup or teapot.
- Pour the boiling water over the lemon balm and allow it to steep.
- Cover your cup or teapot and let the lemon balm infuse for 10 to 15 minutes. The longer you steep it, the stronger the flavour and the greater the concentration of lemon balm in your tea.
- Remove the tea infuser or strain the tea to remove any loose herbs.
- If desired, add a sweetener like honey or sugar to taste.
- Drink the tea about an hour before bedtime to promote relaxation and improve your sleep quality.
Lemon balm tea is generally safe for most people, but it is always a good idea to consult your doctor or a healthcare professional before incorporating any new herbal remedy into your routine, especially if you have any health concerns or are taking medication. Additionally, it is recommended to use lemon balm for only a short period, as extended use beyond eight weeks may lead to adverse effects.
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Lemon balm capsules: take 300-500mg, 3 times a day
Lemon balm has been used for centuries to promote relaxation and sleep. It is a versatile herb that can be consumed in various forms, including capsules, tea, and extracts. When it comes to using lemon balm capsules for sleep, the recommended dosage is 300-500mg, taken three times a day. Here are some detailed guidelines and insights on taking lemon balm capsules at this dosage:
Capsule Dosage and Timing
The suggested dosage of 300-500mg of lemon balm capsules is within the range of amounts that have been studied for their effectiveness. For example, a 2019 study found that participants who took 500mg of lemon balm leaves three times daily for seven days experienced improved sleep. Similarly, a clinical trial found that taking 300mg of lemon balm extract twice a day resulted in reduced insomnia and anxiety.
Combining with Other Substances
Lemon balm capsules are often combined with other substances known for their calming and sleep-enhancing properties. L-theanine, a natural compound found in tea, is one such example. Combining lemon balm extract with L-theanine may further enhance relaxation and sleep quality.
Safety and Precautions
While lemon balm is considered safe for most people, it is always advisable to consult with your doctor before taking any new supplement, especially if you have existing health conditions or are taking medications. Lemon balm should be used for short periods, as extended use beyond eight weeks may lead to adverse effects, including potential toxicity. Additionally, choose reputable brands that submit their products for third-party verification to ensure purity and safety.
Additional Forms and Dosages
Lemon balm is not only available in capsules but also in dried leaf form, which can be used to make tea. To prepare lemon balm tea, use 1.5–4.5 grams (1/4–1 teaspoon) of dried lemon balm per cup of hot water, and drink up to four times a day. Fresh lemon balm leaves can also be added to salads, stir-fries, or used to make pesto, providing a delicious way to incorporate lemon balm into your diet while reaping its potential sleep-enhancing benefits.
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Lemon balm with L-theanine: take 2 tablets daily with a meal
Lemon balm, or Melissa officinalis, is a lemon-scented mint plant native to Europe, North Africa, and West Asia. It has been used for thousands of years for its therapeutic properties, including its calming effects, which may help promote better sleep.
Lemon balm can be consumed in various forms, including fresh or dried herb, tea, capsules, powder, or other commercially prepared supplements. When used specifically for sleep support, it is recommended to consume lemon balm about an hour before bed to harness its sedative effects.
L-theanine is another natural compound often found in green and black tea. It is an amino acid that has been found to support relaxation in the body without causing drowsiness. L-theanine achieves this by increasing levels of neurotransmitters such as gamma-Aminobutyric acid (GABA), serotonin, and dopamine, which regulate mood, emotion, and sleep.
Combining lemon balm with L-theanine creates a powerful remedy for stress and anxiety, promoting calm and relaxation, and effectively preparing the body for restful sleep. To ensure optimal results, it is recommended to take a high-potency complex of these two nutrients, with 200mg of L-theanine and 600mg of lemon balm extract. For best results, take two tablets daily with a meal.
It is important to note that lemon balm should only be used for a short period, as there is limited research beyond its use for eight weeks. Always consult a doctor before using lemon balm, especially if you have any health conditions or are taking other medications.
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Lemon balm and valerian: take 360mg valerian and 240mg lemon balm for 30 days
Lemon balm, or Melissa officinalis, is a herb in the mint family with a wide range of potential health benefits, including stress relief, anti-anxiety, sleep, mood and cognitive function support. It is often used as a culinary herb, but it also has therapeutic properties.
Lemon balm has been shown to improve sleep quality, especially when combined with valerian. In a study, 66 healthy Swiss volunteers reported improved sleep after taking a combination of 360mg of valerian and 240mg of lemon balm for 30 days.
To get the sleep-enhancing benefits of lemon balm, you can add it as a fresh herb to salads, stir it into risotto, or use the dried herb to make herbal tea. You can also take it as an extract or supplement, with the recommended dosage being 300-500mg of dried lemon balm, taken three times a day or as needed. For tea, use 1.5-4.5g of dried lemon balm infused in hot water, up to four times a day.
Lemon balm is generally considered safe, but some people may experience nausea, vomiting, or dizziness after ingestion. It is always recommended to consult a healthcare professional before starting any new supplement regimen.
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Lemon balm pesto: blend lemon balm with basil, pine nuts, parmesan, oil and lemon juice
Lemon balm has been used to calm anxiety, improve sleep, and aid digestion. It is also believed to have therapeutic properties. To harness its sleep-supportive effects, it is recommended to add lemon balm to your diet an hour before bedtime.
Lemon balm pesto is a great way to add lemon balm to your diet. To make lemon balm pesto, blend ½ cup fresh lemon balm leaves, ½ cup fresh basil leaves, ½ cup pine nuts, ¾ cup freshly grated parmesan cheese, ¼ cup avocado oil, and 3 tablespoons of freshly squeezed lemon juice in a food processor until smooth. You can adjust the ingredients based on your taste preferences. For example, you can add freshly ground Himalayan pink salt and black pepper to taste.
Lemon balm pesto can be enjoyed in a variety of ways. Try it on a seeded cracker, grilled fish, or chicken, or stir it into pasta for a quick and easy meal. You can also experiment with different ingredients to create your own unique twist on lemon balm pesto. For example, you can replace the basil with mint, cilantro, or parsley, or add in some arugula, kale, or zucchini.
Lemon balm pesto can be stored in a recycled glass jar in the fridge for up to a week. However, its surface may start to turn brown due to oxidation. To prevent this, cover the pesto with a thin layer of plastic wrap or an extra drizzle of oil before sealing the container.
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Frequently asked questions
Lemon balm, or *Melissa officinalis*, is an herb in the mint family with a citrus scent. It is native to Europe, North Africa, and West Asia but is grown worldwide.
Lemon balm is traditionally used as an herbal remedy to reduce anxiety and improve cognitive function. Its calming effects may promote better sleep. It is also often combined with L-theanine, which is known to support relaxation and sleep.
Lemon balm can be consumed in various forms, including fresh or dried herb, tea, capsules, powder, or other commercially prepared supplements. It can also be added to dishes such as salads, risottos, or desserts.
The dosage may vary depending on the form of lemon balm. For dried lemon balm leaves, it is recommended to use 1.5-4.5 grams (1/4-1 teaspoon) steeped in hot water as tea. This can be consumed up to four times a day. For capsules, the recommended dosage is 300-500 mg, taken three times a day or as needed.
Lemon balm is generally safe for most people, but it is recommended to use it for only a short period, up to eight weeks. Some people have reported side effects such as nausea, vomiting, or dizziness, but these occurrences are rare. It is always advisable to consult a doctor before taking any herbal supplements, especially if you have existing health conditions or are taking medications.
