Lemon Balm: Benefits, Stress and Sleep Research, Tea and Side Effects

Lemon balm is a lemon-scented herb in the mint family, sold as tea, tinctures and capsule extracts, and often added to calming or sleep blends. The short answer on lemon balm benefits: small clinical trials suggest it may modestly improve self-rated calm, mood and sleep quality, but the studies are few, short and varied, and some are linked to supplement makers. European regulators accept it for mild stress and sleep based on long traditional use rather than strong trial evidence. Side effects appear uncommon, but its safety in pregnancy is not established and it may make some people drowsy. Here is what the research shows and how to read labels that list it.

Peptide Labs sells products that list lemon balm, but this article does not recommend any of them. It is general information, not medical advice.

What is lemon balm?

Lemon balm, or Melissa officinalis, is a perennial herb in the mint family whose leaves smell of lemon when crushed. It has been used in teas and folk medicine in Europe for centuries. In the United States, the FDA lists “balm (lemon balm)” among spices, natural flavorings and natural extracts that are generally recognized as safe for their intended use in food. That status covers flavoring amounts, not concentrated extracts taken for health reasons.

The leaves contain plant compounds called hydroxycinnamic acids, mainly rosmarinic acid. In lab studies, rosmarinic acid acts on an enzyme that breaks down GABA, a calming brain messenger. A 2024 trial paper notes that these effects have not always been reproduced in people, possibly because the compounds are poorly absorbed, which is why some newer extracts are bound to phospholipids. Lemon balm is a cousin of peppermint, but it has a milder flavor and is used for different reasons.

Lemon balm benefits: what the research shows

Stress and mood

The most cited human study is a 2004 crossover trial from Northumbria University. Eighteen healthy volunteers took two different single servings of a standardized extract and a placebo on separate days, then completed a stressful computer task battery. After the higher serving, they rated themselves calmer and less alert; after the lower one, they did math faster. The authors concluded only that the effect deserved more study.

A 2021 systematic review and meta-analysis pooled randomized trials of lemon balm in people with anxiety or depressive symptoms. Scores improved compared with placebo, with no serious side effects reported. The authors stressed that results varied widely between studies, that there were few trials, and that methods differed, so findings should be read with caution. A 2023 trial in 100 adults with moderate self-reported distress or poor sleep found better mood, stress and well-being scores after three weeks with a branded phospholipid extract than with placebo.

None of this shows that lemon balm can stand in for care for an anxiety disorder or depression. If worry, low mood or panic is affecting your daily life, talk with a clinician; in the US you can call or text 988 for a mental health crisis.

Lemon balm for sleep

A 2024 Italian crossover trial gave 30 adults a phytosome lemon balm extract or placebo for two weeks each. Insomnia Severity Index scores were lower with the extract, and 87% said their sleep improved versus 30% on placebo; anxiety scores did not change. The lead author is the scientific director of a supplement company and two co-authors consult for it. Many lemon balm sleep products also combine it with other ingredients, which makes its own effect hard to separate. Our guides on L-theanine, CBD and sleep and melatonin cover the other ingredients you will often see beside it. For long-lasting sleep problems, a clinician can check for causes such as sleep apnea.

Digestion

European herbal monographs also list mild digestive complaints such as bloating and wind as a traditional use. We did not find strong human trials of lemon balm alone for digestion.

How regulators describe lemon balm

The European Medicines Agency’s herbal committee concluded that melissa leaf can be used for relief of mild symptoms of stress, to aid sleep and for mild digestive complaints, based on traditional use. It explains that this means clinical-trial evidence is insufficient, but the effect is plausible and the herb has been used safely for at least 30 years. The monograph limits use to adults and children over 12 and says to see a doctor if symptoms last longer than two weeks. In the United States, lemon balm capsules and tinctures are sold as dietary supplements, which do not need FDA approval before sale, so quality depends on the maker; our guide to third-party testing explains what seals mean.

Lemon balm tea vs capsules and tinctures

Lemon balm tea is made from dried leaves and is the traditional form. Its strength depends on how much leaf you use and how long it steeps, so it is hard to compare with trial extracts. Capsules usually contain concentrated extracts, often labeled with a ratio such as 10:1, meaning a larger amount of leaf went into a smaller amount of extract. Trials used specific standardized or phospholipid-bound extracts, so results from one extract may not carry over to another product, or to a tea.

Lemon balm side effects and who should be careful

The EMA monograph lists no known undesirable effects and no reported overdoses, and the 2021 meta-analysis found no serious side effects in trials. Still, lemon balm side effects and cautions worth knowing include:

• Drowsiness: the monograph warns it may impair the ability to drive or use machines. Avoid driving if it makes you sleepy.
• Sedatives and sleep aids: the EMA lists no interaction data. Combining calming products, alcohol or prescription sleep medicines has not been studied, so ask a pharmacist first.
• Pregnancy and breastfeeding: safety has not been established, and the EMA does not recommend use.
• Children under 12: not recommended in the monograph because of a lack of data.
• Thyroid conditions: a 1985 lab study found lemon balm extracts blocked the binding of thyroid-stimulating hormone in test tubes. Human relevance is unknown, but if you have a thyroid condition or take thyroid medicine, ask your clinician first.
• Surgery: tell your care team about any herbal products you use before a procedure.

If you take CBD products that also contain lemon balm, our guide to CBD drug interactions covers the CBD side. Stop and ask a healthcare provider if you notice a rash, stomach upset or unusual sleepiness.

Lemon balm in multi-ingredient supplements

Lemon balm usually appears as one of several herbs rather than on its own. Two labels we carry show how it is used:

• ZOROAHER GLP-1 Activator capsules list lemon balm as a 10:1 Melissa officinalis aerial extract, beside berberine HCl, L-theanine, rhodiola, gymnema, decaf green tea EGCG, saffron, Akkermansia, magnesium and chromium. The name references GLP-1, but it is a dietary supplement, not a GLP-1 medication, and the label does not state a caffeine amount.
• Medterra Sleep Tight gummies combine CBD isolate and melatonin with L-theanine, 5-HTP, chamomile, lemon balm and passionflower. The label says THC-free (non-detectable, defined as under 0.01%) and advises asking a physician first if you are pregnant, nursing, under a doctor’s care or taking medication.

With blends like these, check every ingredient, not just lemon balm. Rhodiola and ashwagandha, which often appear in similar formulas, have their own cautions.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before starting any supplement, especially if you take medicines. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Valerian Root: Benefits, Sleep Research, Side Effects and Interactions, L-Theanine Benefits, Side Effects and the Caffeine Combination, Ashwagandha Benefits, Side Effects and Safety: What Studies Show, Passion Flower: Benefits, Research, Side Effects and Safety.