Lemon Balm Tea: Advantages, Possible Pitfalls, and the Best Recipe

A lemon-scented herb in the mint family is liked by many people across the world. If you aren’t an avid tea drinker, believe us, you might want to take a sip of this soothing beverage at least once in a while. 

Overall, a lemon balm tea is relatively safe, though some precautions and side effects must be noted (we’ve got you covered and will highlight them).

Available in grocery stores, drug stores, and online, this tea can reach out to everyone who yearns for inner tranquility, especially during hard times. 

We all know how messy life can be and sometimes a lavish sip of lemon balm tea is the perfect starting point for mood enhancement that ultimately perpetuates more serious life changes. 

This article discusses the lemon balm tea: advantages, possible pitfalls, and the best recipe. Prepare yourself for the detailed scientifically-based guide on this delectable treat. 

What is lemon balm tea good for?

Certain lemon balm tea benefits are the main reasons for people to enjoy this drink occasionally. Of course, some of us relish the scent and taste of lemon balm tea, but let’s face it, it’s the benefits that keep us coming back. 

Today we’ll be looking into the 7 potential advantages of drinking lemon balm tea. Now, let’s go directly into our exploration. 

1. You might improve your skin.
2. You may start thinking better and feel happier. 
3. You may finally enjoy a deep good-quality sleep. 
4. You may promote your gut health. 
5. You might be able to say farewells to menstrual cramps for some time. 
6. You enrich your body with antioxidants. 
7. You might get fitter.

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You might improve your skin

Our skin, especially on our face is something many of us focus on improving its look or texture.. Although topical treatments are the most direct way to address skin issues, taking good care of your inner body may indirectly enhance the elasticity and acne-free appearance of your skin. 

Surely, many other factors impact your skin state but let’s get back to lemon balm tea – in one small study in 2016 subjects reported improved skin elasticity after 6 weeks of drinking lemon balm tea. 

The researchers concluded that the hot water extract of lemon balm leaf might help with glycation-associated tissue damage in the blood vessels and the skin of healthy adults. Glycation-associated damage can evoke various disease processes and is linked to aging phenomena (3).

Additional studies are required to unravel the potential benefits of lemon balm tea, but this was an interesting observation.

You may start thinking better and feel happier

Our mood and thinking abilities are keys to developing relationships with others, honing new skills, and simply being active within society. That said, we need to pay attention to our mental health to get the most out of our lives, right? 

Lemon balm, according to research in 2021, may benefit mood and cognitive performance. The study found that lemon balm led to improvements in tasks involving concentration, memory, and mathematics (1). 

You may finally enjoy a deep good-quality sleep

Sleep disturbance is common among both males and females. Two studies explored the positive outcomes of lemon balm. 

One study in 2021 explored the links between lemon balm and its benefits for postmenopausal people with sleep disorders. The researchers suggested recommending lemon balm to improve the quality of life of menopausal people with sleep disturbance (11).

An additional study investigated the effects of lemon balm on sleep disturbances in people with chronic stable angina. The 8-week supplementation with lemon balm proved to decrease anxiety, stress, and sleep disorder in people who have CSA (12).

You may promote your gut health

Our gut health is more important than we think as our gut microbiome affects every organ in our body. A study in 2019 on rats highlighted that lemon balm promoted contractility and motility in the GI tracts of mice ex vivo (2). If applicable to humans, this could be helpful for preventing constipation. 

You might be able to say farewell to menstrual cramps for some time

Dysmenorrhea, aka menstrual cramps, can be painful for many biological women. Among the Drinks That Help With Period Cramps, lemon balm tea produced impressive effects in one 2017 study (10).

From that study, it was suggested that consuming lemon balm extract may help with moderate to severe primary dysmenorrhea because of its antispasmodic effects. 

You enrich your body with antioxidants

One review article highlights that lemon balm contains compounds which act as powerful antioxidants by decreasing the amount of reactive oxygen species. Getting antioxidants through the diet may help with the prevention of:

• cardiovascular diseases
• type 2 diabetes
• neurodegenerative diseases such as Parkinson’s and Alzheimer’s (9).

You might get fitter

Lemon balm tea for weight loss may be effective for maintaining a healthier weight and aiding people with obesity. According to a study in mice from 2020, lemon balm extract may regulate obesity and improve insulin sensitivity, possibly through effects on the liver (7). However, this research is very preliminary and it is unclear what specific implications it has for humans. If you are trying to lose weight and you enjoy lemon balm tea without added sugar, it could be a good zero-calorie beverage option to help you reduce your overall calorie intake. But whether or not it has any further benefits beyond a replacement for sugary beverages is not yet known. 

Read more: 8 Weight-Loss Tea Options With Science to Support the Pound-Slashing Claims

Can you drink lemon balm everyday?

You should speak to your healthcare provider before choosing any new herbal teas or supplements, especially if you have any medical conditions or are pregnant or breastfeeding. There is no reputable information on the appropriate dosage of lemon balm. It may not be safe for those with certain conditions or it could counteract certain medications. There is not enough information to know whether it is safe for pregnancy or breastfeeding or not. 

Yet, lemon balm supplements are possibly safe enough for otherwise healthy people to consume daily for up to 6 months for 500 mg, according to WebMD (8).

What are the side effects of lemon balm tea?

The long-term consumption of lemon balm tea is not advised, especially with people with certain conditions: 

1. People who have thyroid problems such as Grave’s disease should consult their healthcare provider before taking the lemon balm. High doses can affect thyroid function by slowing the production of thyroid hormones – essential components for controlling metabolism and other body functions (13).

Also, another research in 2015 showed that people who had consumed lemon balm tea demonstrated withdrawal symptoms after stopping the long-term consumption of lemon balm tea (4).

Other common pitfalls may involve: 

• Stomach pain
• Nausea
• Bloating
• Gas
• Headache
• Vomiting
• Indigestion
• Dizziness
• Agitation
• Anxiety

Other individuals should abstain from consuming lemon balm: 

1. Children, breastfeeding people, and pregnant people.
2. People who take sedatives, or use antiretroviral medications.
3. People who take thyroid and glaucoma medications. 
4. People who consume alcohol. 

Does lemon balm tea lower cortisol?

Lemon balm is linked to anti-stress properties and may be effective for lowering salivary cortisol levels according to a study (1). As we mentioned already, it may also promote better mood and enhanced cognitive thinking. 

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How is lemon balm prepared?

Preparing lemon balm tea at home is easy and fast. This quick lemon balm tea recipe requires fresh lemon balm leaves and some honey to taste. 

Lemon balm tea ingredients

• 20 fresh lemon balm leaves Note: if you use dried lemon balm, take about 2 tablespoons.
• lemon slices for garnish
• honey to taste

INSTRUCTIONS

1. Bring 1 quart of water to a boil.
2. Toss lemon balm leaves in a teapot.
3. Pour the boiled water over the lemon balm leaves, stir, and let steep for 10 minutes.
4. Strain or pour into your tea cup. 
5. Add honey to taste. 
6. Garnish with a slice of lemon. 

Lemon Balm Tea Nutrition Value (1 cup)

FAQs

• What does lemon balm taste like?

Lemon balm tastes good and fresh. It’s rich in sweet lemony flavor with a hint of mint. If you choose to drink lemon balm, you’ll enjoy a delicate taste with a refreshing citrusy aroma. 

• Who should not use lemon balm?

Precautions for lemon balm usage apply to pregnant and breastfeeding people and children. Those who use any thyroid and glaucoma medications; people who take sedatives, or use antiretroviral medications; and people who consume alcohol. 

• Does lemon balm make you sleepy?

Yes, lemon balm boasts sedative properties making people more sleepy. That’s why one of its greatest benefits whirls around better sleep. Yet, taking lemon balm with sedative medications can cause breathing problems and/or too much sleepiness. If you’re taking sedatives, try to avoid drinking lemon balm tea. 

• Is it better to drink lemon balm tea at night or in the morning?

It is better to drink lemon balm tea in the evening since it promotes relaxation and the desire to sleep. Consuming it in the morning may interfere with your energy levels ultimately leading to sleepiness throughout the day. 

The Bottom Line

Let’s recap this article on lemon balm tea: advantages, possible pitfalls, and the best recipe. We have disclosed that lemon-scented balm tea boasts a range of possible benefits: it may improve your skin, your cognitive functioning, and mood; it may perpetuate a better deeper sleep and promote gut health; lemon balm tea may also be helpful for people suffering from menstrual cramps; finally, it enriches your body with antioxidants and may have promise for obese individuals. 

Drinking lemon balm tea daily is not recommended, as that may introduce a range of risks as well, starting from stomach pain to anxiety. 

Note that some individuals should abstain from consuming lemon balm tea: Children, breastfeeding people, and pregnant people; those who take sedatives, or use antiretroviral medications; individuals who take thyroid and glaucoma medications; and those who consume alcohol. 

You have also learned about an easy-breezy way to prepare lemon balm tea on your own. Relish the citrus aroma at home.