Lemon Balm - Melissa Officinalis
Family: Labiatae
Life Cycle: Perennial herb
Blooming Period: Throughout summer
Height: Up to 60 cm

I've just tucked lemon balm back into the beds, again. If you’ve grown it, you’ll know it can be a bit of a free spirit. Mine wanders, then disappears, then shows up somewhere delightful as if nothing happened. Perfect match really.

I’m Bo, in the thick of menopause, and lemon balm (Melissa officinalis) is one of the herbs I lean on for steadiness, softness and a good night’s sleep when my brain insists 4am is the new midday.

Calm for the busy mind.

On edgy days, when thoughts loop like a dodgy playlist, lemon balm turns the volume down. It’s a traditional nervine that’s been used to ease mental stress and support sleep, and modern assessments in Europe still back it for those uses. I feel that steadying effect in my body - shoulders unclench, breath lengthens, and I remember I have a body below my eyebrows.

Mood, focus, and the 3pm wobble

There’s also a gentle “brightening” quality I adore. Trials in healthy adults have shown lemon balm can take the edge of stress and help with calmness and cognitive performance, which explains why I can finish an email without wandering off to rearrange a drawer. Handy.

Sleep support (especially when paired well).
On nights when my inner thermostat is auditioning for the Sahara, lemon balm as an evening tea helps me drift. It also partners nicely with valerian for sleep in some studies, though results for valerian alone are famously mixed, so I keep it personal and start low.

A kinder belly.
Bloating, griping, wind, menopause can make digestion dramatic. Lemon balm is a classic carminative and antispasmodic. European monographs approve it for mild digestive complaints. I brew it after meals when my gut wants a cuddle, not a lecture.

Heart-settling moments.
Palpitations can be a thing at this life stage, especially when stress is high. A small clinical trial found lemon balm reduced the frequency of palpitations and eased anxiety in participants, and emerging evidence suggests potential benefits for blood pressure and lipids. I think of it as heart-comforting, not a replacement for medical care.

How it might be doing its magic.
If you love a mechanism, compounds in lemon balm (like rosmarinic acid) can inhibit GABA-transaminase in lab models, which may help boost calming GABA signalling. Translation: more “exhale,” less “fight-or-flight.”

My favourite quick ritual

Evening, kitchen quiet, phone on airplane mode. I bruise a few lemon balm leaves between my fingers, breathe in the citrus-green scent, then pour the kettle. While it steeps, I put one hand on my heart, one on my belly and count ten slow breaths. It’s not fancy. It is effective. And in this season of life, simple things done often are your superpower.

How I use Melissa (simple and doable)

• Fresh garden tea: A small handful of fresh leaves in a mug, cover with just-off-boiling water, steep 10 minutes.

• Dried infusion (more precise): 1½–4½ g dried leaf in 150 ml boiling water, 1–3 times daily. That’s roughly a heaped teaspoon per cup.

• Tincture: 2–6 ml up to 3 times daily. I take less in the day, a little more in the evening.

Pairings I love

• For sleep: lemon balm + a little valerian or chamomile.

• For digestion: lemon balm + fennel after meals.

• For frazzled days: lemon balm + tulsi for uplift.

Tip: harvest before flowering on a dry morning for the brightest flavour. I dry some for winter teas, make a tincture with the rest.

When not to reach for lemon balm (important bits)

• Thyroid caution. Preclinical and in-vitro studies suggest lemon balm can inhibit TSH activity and interfere with TSH-receptor binding. If you have hypothyroidism or take thyroid medication, speak with your clinician first; it may not be appropriate.

• Sedatives and “too sleepy.” Because lemon balm is calming, be cautious if you already take sedative medications you might feel excessively drowsy. Avoid before driving, especially if you feel woozy.

• Pregnancy and breastfeeding. Safety isn’t well established. Best to skip unless your healthcare provider advises otherwise.

• General sense check. If symptoms persist beyond a couple of weeks or worsen, check in with a professional. Herbs are wonderful but they’re not a substitute for a medical assessment.

If you’re navigating menopause and want a gentle plant ally that meets you where you are - clear-headed, kinder-bellied, softer-hearted - lemon balm deserves a seat at your table (and a patch near your back door).

What can herbal consultations address?

Herbal consultations can embrace a wide spectrum of health concerns, including:

• Respiratory wellness: Colds, flus, allergies and other breathing challenges.

• Healing injuries: From cuts and bruises to chronic pain.

• Skin health: Acne and other skin imbalances.

• Digestive harmony: Heartburn, indigestion, bloating, constipation and diarrhoea.

• Chronic conditions: Support for fatigue and migraines.

• Restful sleep: Insomnia and poor sleep quality.

• Women’s health: PMS, menopause and yeast infections.

• Breaking addictions: Support for quitting smoking.

• Immune support: Strengthening your body’s natural defences.

• Emotional well-being: Gentle care during times of stress, grief or transition.


Herbal medicine is a journey of reconnection to the earth, to your body, and to the healing wisdom that resides within you. Let the plants be your guide.

References

European Medicines Agency (2013) Community herbal monograph on Melissa officinalis L., folium (Melissa leaf). EMA/HMPC/196745/2012. Available at: ema.europa.eu.

Kennedy, D.O. et al. (2004) ‘Attenuation of laboratory-induced stress after acute administration of Melissa officinalis’, Human Psychopharmacology.

Kennedy, D.O. et al. (2002) ‘Modulation of mood and cognitive performance following acute administration of Melissa officinalis’, Journal of Psychopharmacology.

Awad, R. et al. (2009) ‘Bioassay-guided fractionation of lemon balm identifies GABA-transaminase inhibitors’, Phytotherapy Research.

Santini, F. et al. (2003) ‘In vitro assay of thyroid disruptors affecting TSH-stimulated functions: effects of Melissa officinalis’, Hormone Research.

Alijaniha, F. et al. (2015) ‘Heart palpitation relief with Melissa officinalis leaf extract’, Phytomedicine.

Shekarriz, Z. et al. (2021) ‘Effect of Melissa officinalis on systolic and diastolic blood pressure’, Journal of Herbal Medicine.

Shahsavari, K. et al. (2024) ‘Effects of Melissa officinalis on serum lipid profile: meta-analysis of RCTs’, Scientific Reports.

Černy, A. & Schmid, K. (1999) ‘Valerian/lemon balm and sleep quality: a double-blind trial’, Pharmacopsychiatry.

WebMD (2025) ‘Lemon Balm – Uses, side effects, and interactions.’