Organic Lemon Balm Tea: Benefits, Risks, Uses and Recipes
Organic lemon balm tea is becoming increasingly popular as a soothing, relaxing herbal remedy. In this article, we’ll explore the many potential health benefits of drinking lemon balm tea as well as any possible side effects or risks. You’ll also learn different ways to use lemon balm around your home and several tasty recipe ideas that incorporate this fragrant herb.
What Is Lemon Balm
Lemon balm is a lemon-scented herb belonging to the mint family. It grows naturally around the world and has been used for medicinal purposes for over 2,000 years. The leaves of the lemon balm plant contain antioxidants and compounds that may be beneficial for both mind and body.
Traditionally, lemon balm has been consumed as a tea to calm the nerves, relieve anxiety, aid sleep, improve cognition and ease stomach issues. The herb may also help regulate blood sugar levels and promote heart health. Topically, lemon balm is often applied to skin as part of aromatherapy for its relaxing effects.
Health Benefits of Organic Lemon Balm Tea
Drinking organic lemon balm tea has been associated with several science-backed health perks:
Anxiety and Stress Relief
Multiple human, animal and cell studies indicate that lemon balm contains compounds that provide anti-anxiety and adaptogenic properties, significantly reducing symptoms of stress, anxiety and nervous tension.
The rosmarinic acid and flavonoids present in the herb positively alter mood-regulating neurotransmitters in the brain, inducing a calming effect. Just one cup of hot lemon balm tea made with 1-2 teaspoons of dried leaves steeped for 5 minutes can help you decompress after a stressful day at work. Daily consumption may have cumulative stress-relieving benefits.
Sleep Aid
For those with insomnia or disrupted sleep patterns like frequent waking or inability to fall asleep, lemon balm is an excellent natural solution with calming properties. Combined with other soothing herbs like valerian root in a tea blend and taken 30 minutes before bedtime, lemon balm tea may promote relaxation and influence GABA receptors to help lower excitability.
Studies on menopausal women showed markedly better sleep quality with regular lemon balm supplementation. Sipping a hot cup nightly before bed can prepare both body and mind for restful slumber, allowing you to fall asleep faster and wake up refreshed.
Digestive Health
Human clinical studies indicate the many compounds in traditionally brewed lemon balm tea can help to relax gastrointestinal tissues and stimulate bile production thanks to its carminative effect, aiding digestion and relieving flatulence, bloating and other tummy troubles like nausea, vomiting, stomach pain and cramps.
Lemon balm's antispasmodic action also alleviates painful menstrual cramps and related discomfort. Drinking up to 3 cups of lemon balm tea daily may increase digestive and abdominal comfort, especially for those prone to functional GI problems. It's a great natural solution for menstruation and PMS as well.
Cardiovascular Health
Some preliminary research including in vitro, animal studies and a few human trials with lemon balm indicate that compounds like rosmarinic acid, quercetin and other potent antioxidants present in the leaves in medicinal dosages may help lower blood pressure, regulate heart rate and palpitations and improve heart contractions and circulation by dilating blood vessels thanks to the interaction with muscarinic and nicotinic acetylcholine receptors.
More definitive clinical research in humans is needed to confirm cardiovascular benefits but the existing evidence is promising for those with heart issues under a doctor’s supervision.
Cognitive Benefits
A handful of clinically controlled human studies have found evidence that the rosmarinic acid and other antioxidant components in standardized lemon balm extracts support brain health and cognition as we age.
After long-term daily supplementation, participants demonstrated notable improvement in memory, concentration and information processing speed when tested. Additional rodent studies also revealed improved learning capacity and problem solving skills linked to lessened brain tissue degeneration.
Research indicates lemon balm is a potential neuroprotective aid that may slow cognitive decline related to dementia, Alzheimer’s or simply normal aging with long-term use, though more study is still needed in at-risk human populations.
Potential Risks and Side Effects
While generally safe for most healthy adults, there are some potential side effects to be aware of with lemon balm:
Interactions with Medications
Lemon balm may interact with sedatives, anti-thyroid medications and other drugs that slow down the nervous system. Speak with your doctor before taking lemon balm if you take any prescription medicines or supplements regularly.
Possible Side Effects
When consumed in moderation, lemon balm tea is generally well tolerated with few adverse effects. Possible side effects can include nausea, vomiting, dizziness, stomach pain or headaches in sensitive individuals if too much lemon balm is ingested. Discontinue use if any discomfort occurs.
Special Precautions
Pregnant or nursing mothers are advised not to consume lemon balm as it may interact with certain hormones. People with hyperthyroidism or hypothyroid disease should consult their physician before trying lemon balm. Those with upcoming surgery should stop intake 2 weeks prior.
Culinary and Therapeutic Uses
In the Kitchen
Beyond tea, lemon balm’s distinct lemony aroma and flavor make it a tasty addition to many recipes. Use fresh or dried leaves in fruit salads, seafood, poultry dishes, marinades, desserts, smoothies and even cocktails for a refreshing zing. Or infuse olive oil or vinegar with lemon balm.
Therapeutic Uses
Lemon balm oil is popular in aromatherapy for its stress-relieving properties. Apply diluted lemon balm extract directly on skin, inhale through a diffuser or add to a relaxing bath to benefit from its soothing fragrance. Topical creams containing the herb may also help heal cold sores.
Recipes Involving Organic Lemon Balm Tea
The limonene in lemon balm makes it a uniquely flavored and aromatic herb. Both the fresh and dried leaves pair well with fruit, fish and desserts in everything from main courses to marinades and cocktails.
Lemon balm’s distinctive citrusy flavor and calming effects have made it a part of food culture across continents for centuries. Read on for some tasty ways to cook and bake with this versatile herb.
Lemon Balm Tea Preparation
Making a steaming cup of this soothing tea at home is simple:
Ingredients:
- 2 tsp dried or fresh lemon balm leaves
- 8 oz boiling water
Instructions:
Add lemon balm leaves to the cup and pour hot water over top. Steep for 5 minutes, then strain leaves and pour tea into your favorite mug. Serve plain, with lemon or drizzle honey to taste. Sip slowly and feel tension melt away!
Iced Lemon Balm Tea
Cool off with this refreshing, chilled lemon balm tea. Sweeten to taste or avoid sugar completely for an unsweetened version.
Ingredients:
- 5 cups water
- 5 lemon balm tea bags or 2 Tbsp fresh leaves
- Lemon slices, mint leaves, honey or stevia (optional)
Instructions:
Brew hot lemon balm tea, let cool, then refrigerate overnight. Discard tea bags and add optional sweeteners if desired the next day. Serve chilled over ice with lemon slices or mint for garnish. Divine on hot summer days!
Pineapple Balm Sorbet
A sweet ending to any meal, the pleasant acidity of pineapple balances beautifully with aromatic lemon balm in this simple frozen treat.
Ingredients:
- 1⁄2 cup sugar
- 1 cup water
- 5 cups diced pineapple
- 1⁄2 cup chopped lemon balm leaves
Instructions:
Dissolve the sugar in 1 cup boiling water and chill syrup completely. Purée pineapple with lemon balm leaves in a blender or food processor until smooth. Add cooled syrup to the mixture and blend again. Transfer to a freezer-safe container. Freeze for 1 hour, mixing every 20 minutes, until solidified to desired consistency. Scoop into bowls and enjoy!
Lemon Balm and Lavender Infused Lemonade
A floral twist on classic lemonade with calming herbal notes. For a boozy version, add vodka or gin.
Ingredients:
- 15 fresh lemon balm leaves
- 3 Tbsp dried lavender buds
- 1 1⁄2 cups water, divided
- 1 cup lemon juice
- 3⁄4 cup sugar
Instructions:
Bring 1 cup water, lemon balm and lavender to a boil. Remove from heat, cover and steep for 30 minutes. Strain out herbs. Stir in lemon juice, remaining water and sugar until dissolved. Chill before serving over ice. Garnish glasses with lavender sprigs.
Herbal Salad with Lemon Balm Vinaigrette
This bright vinaigrette Jazzes up any greens.
Ingredients:
- 1⁄4 cup chopped lemon balm
- 3⁄4 cup extra virgin olive oil
- 1⁄4 cup apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp honey
- Salt and pepper to taste
Instructions:
Blend lemon balm, vinegar, mustard and honey until emulsified. Add olive oil slowly while blending until smooth consistency is reached. Season with salt and pepper. Drizzle over your favorite salad greens and garnish plates with extra lemon balm.
Conclusion
With science indicating benefits ranging from better sleep to improved cognition, lemon balm is a research-backed herbal remedy that deserves a regular spot in your wellness routine. Sipping just one cup of organic lemon balm tea per day can help you better manage anxiety or unwind in the evenings. And lemon balm’s versatility in the kitchen allows you to easily incorporate its pleasant flavor and aroma into everything from main courses to decadent desserts. So, drink up and get cooking with lemon balm!
For those looking to explore further into the world of herbal teas, Lifeboost offers a range of premium organic teas that are carefully selected for their health benefits and exceptional flavors. Each blend is crafted with the same commitment to quality and sustainability, ensuring you enjoy a soothing, aromatic experience with every cup.
FAQs
Is lemon balm tea safe to drink every day?
Yes, having one to two cups per day is considered safe but check with your doctor if you are pregnant, breastfeeding or taking medications, as side effects are possible. Moderation is key.
What's the best way to use lemon balm leaves?
You can use fresh or dried leaves to make tea, add to recipes, make extracts or infused vinegars and oils. Chop or crush leaves before steeping or cooking to release more flavor.
Can lemon balm interfere with thyroid medications?
Yes, lemon balm may inhibit thyroid hormone production soavoid it if taking thyroid meds and check with your doctor first regarding any interactions.
What's the difference between lemon balm tea and supplements?
Teas provide aroma, flavor and hydration, while supplements offer concentrated doses in pill form. Both provide benefits but work differently. Supplements may be unregulated.
Is it safe to apply lemon balm oil directly on skin?
Yes, properly diluted lemon balm oil is safe for topical use. Always mix with a carrier oil before applying it to your skin to avoid irritation. Do a patch test first.
Can you grow your own lemon balm?
Definitely! Lemon balm is very easy to grow yourself from seeds or starter plants. Give it rich soil and sun or partial shade. Harvest leaves as needed once established. Homegrown is best!
Check out Lifeboost Coffee Golden Sand Serenity Tea.
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.