If you are looking for a gentle, refreshing herb that can be used in more than just tea, lemon balm may be worth adding to your kitchen. With its bright lemony aroma and mild mint-like flavor, lemon balm is both a culinary herb and a traditional herbal remedy.

Lemon balm has been used for centuries, particularly for relaxation, digestion, and sleep. Today, it is available as a fresh herb, dried tea, capsules, extracts, and tinctures. While research is still developing, lemon balm has attracted attention for its potential calming and digestive benefits.

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What Is Lemon Balm?

Lemon balm, scientifically known as Melissa officinalis, is a member of the mint family. It is a leafy green herb native to parts of Europe, North Africa, and Western Asia, but it is now grown in many parts of the world.

The plant gets its name from its distinct lemon fragrance. Its leaves are bright green and slightly wrinkled, and when crushed, they release a pleasant citrus-like scent.

Lemon balm is sometimes confused with other lemon-scented herbs, but it is a specific plant with its own unique flavor and traditional uses.

The leaves are the part most commonly used. They can be enjoyed fresh or dried and are commonly made into herbal tea. Lemon balm preparations are also available as liquid extracts, tinctures, powders, and capsules.

Why Is Lemon Balm Considered Healthy?

Lemon balm contains naturally occurring plant compounds, including rosmarinic acid and other polyphenols. These compounds have antioxidant properties and are part of the reason lemon balm has attracted scientific interest.

However, it is important to distinguish traditional use from proven medical benefits. Research on lemon balm is promising in some areas, but much of the evidence is still limited or based on small studies.

Here are some of the most commonly discussed benefits.

1. It May Help Promote Relaxation

One of the best-known traditional uses of lemon balm is promoting calmness.

The European Medicines Agency recognizes lemon balm preparations for the traditional relief of mild symptoms of mental stress. Some research has also investigated lemon balm for anxiety and mood, although the evidence is not strong enough to consider it a proven treatment for anxiety disorders.

A cup of lemon balm tea can therefore be a pleasant addition to a relaxing evening routine.

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2. It May Support Healthy Sleep

Lemon balm has traditionally been used to help with sleep. The European Medicines Agency recognizes its traditional use as an aid to sleep, particularly when occasional sleep difficulties are associated with mild stress.

Some studies have reported improvements in sleep-related symptoms, but researchers note that more high-quality clinical trials are needed.

Rather than thinking of lemon balm as a sleeping pill, it may be better viewed as a calming herbal beverage that can be incorporated into a nighttime routine.

3. It May Support Digestion

Lemon balm has another traditional use: digestive comfort.

According to the European Medicines Agency, lemon balm preparations can traditionally be used for mild digestive complaints, including bloating and flatulence.

Enjoying lemon balm after a meal as an herbal tea may be a simple way to incorporate it into your routine.

4. It Contains Antioxidant Plant Compounds

Like many herbs, lemon balm contains naturally occurring compounds with antioxidant activity.

Antioxidants help protect cells from oxidative stress. Lemon balm contains polyphenolic compounds, including rosmarinic acid, that have been studied for their antioxidant properties.

That does not mean lemon balm should be considered a cure or treatment for disease, but adding a variety of herbs to a balanced diet can be an easy way to increase the diversity of plant compounds in your meals.

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5. It Can Be a Refreshing Alternative to Sugary Drinks

One of the simplest benefits of lemon balm may actually be how easy it is to use.

Fresh or dried lemon balm can be brewed into a naturally flavorful beverage without adding sugar. This makes it an appealing alternative to sweet tea, soda, and other sugary drinks.

You can enjoy it hot or chilled over ice with lemon, cucumber, berries, or mint.

Can You Cook With Lemon Balm?

Absolutely!

Lemon balm isn’t only for tea. The fresh leaves have a delicate lemon flavor that works particularly well in lighter dishes.

Because its flavor is relatively mild, fresh lemon balm is often best added toward the end of cooking or used fresh as a garnish. High heat can diminish some of its delicate aroma.

Try chopping fresh lemon balm into:

• Fruit salads
• Green salads
• Homemade dressings
• Yogurt
• Salsa
• Grain bowls
• Fish or chicken dishes
• Smoothies
• Homemade sauces
• Desserts

It also pairs beautifully with strawberries, blueberries, peaches, watermelon, cucumber, mint, basil, lemon, and honey.

Dried lemon balm is particularly convenient for teas and infused beverages, while fresh leaves are excellent for cooking.

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How Do You Take Lemon Balm?

There are several ways to enjoy lemon balm.

Fresh leaves: Add chopped leaves to salads, fruit, yogurt, sauces, or beverages.

Dried leaves: Use them to make herbal tea or add a small amount to recipes.

Tea: Steep dried lemon balm leaves in hot water for a relaxing beverage.

Extracts and tinctures: These concentrated preparations are available commercially and should be used according to the product’s directions.

Capsules: Lemon balm is also sold as a dietary supplement. Because supplements can vary in concentration and quality, follow the manufacturer’s directions and talk with a healthcare professional if you take medications.

3 Easy Lemon Balm Recipes

Lemon Balm Citrus Infused Water

Ingredients

• 1 quart cold water
• 8–10 fresh lemon balm leaves
• ½ lemon, thinly sliced
• ½ orange, thinly sliced
• Ice
• Optional: a few cucumber slices

Directions

Gently bruise the lemon balm leaves between your fingers to release their aroma. Add them to a pitcher with the lemon, orange, and cucumber. Fill with cold water and refrigerate for at least 1 hour. Serve over ice.

This is an easy way to turn plain water into a refreshing, naturally flavored beverage.

Lemon Balm Berry Yogurt Bowl

Ingredients

• 1 cup plain Greek yogurt
• ½ cup strawberries, sliced
• ¼ cup blueberries
• 1 tablespoon chopped fresh lemon balm
• 1 tablespoon chopped walnuts
• 1 teaspoon chia seeds
• Optional: a small drizzle of honey or sugar-free maple syrup

Directions

Add the Greek yogurt to a bowl. Top with berries, lemon balm, walnuts, and chia seeds. Add a small amount of honey or your preferred low-sugar sweetener if desired.

The combination of creamy yogurt, fresh berries, and lemon balm creates a bright, refreshing breakfast or snack.

Lemon Balm Chicken Salad

Ingredients

• 2 cups cooked chicken breast, chopped
• ¼ cup plain Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 tablespoon finely chopped fresh lemon balm
• 1 tablespoon finely chopped celery
• 1 tablespoon finely chopped red onion
• Salt and black pepper to taste
• Optional: 1 teaspoon Dijon mustard
• Lettuce leaves for serving

Directions

Combine the chicken, Greek yogurt, lemon juice, lemon balm, celery, onion, and Dijon mustard in a bowl. Season with salt and pepper and mix well.

Refrigerate for about 30 minutes before serving. Spoon onto lettuce leaves or enjoy it on whole-grain toast.

The lemon balm adds a subtle citrus flavor that works especially well with chicken.

The Bottom Line

Lemon balm is a versatile herb with a refreshing lemon flavor and a long history of traditional use. It can be enjoyed as tea, incorporated into recipes, added to water, or taken in supplement form.

Its most recognized traditional uses involve mild stress, relaxation, sleep support, and digestive comfort, although modern research is still working to determine how effective lemon balm is for these purposes.

Perhaps the easiest way to enjoy it is simply to treat lemon balm like any other fresh culinary herb. Add a few leaves to fruit, salads, yogurt, chicken, fish, or water. That way, you can enjoy its fresh flavor while adding another plant-based ingredient to your everyday diet.

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I hope you enjoyed reading this blog and ways you can include the calming lemon balm to your diet! Feel free to comment, like, and subscribe! Subscription is free! Have a wonderful day and cheers to your better health!

References

• European Medicines Agency. Melissae folium — Melissa Leaf Herbal Medicinal Product.
• European Medicines Agency. Melissa Leaf: Summary for the Public.
• National Center for Complementary and Integrative Health. Dietary and Herbal Supplements.
• National Center for Complementary and Integrative Health. Safe Use of Complementary Health Products and Practices.