Lemon balm, or common balm ( Melissa officinalis ), is a perennial herbaceous plant of the mint family (Lamiaceae), recognized since antiquity for its beneficial effects on digestion and the nervous system. Approved by the European Medicines Agency for reducing stress and promoting sleep, it remains one of the most widely used plants in herbal medicine.
Lemon balm, a plant with a lemony scent steeped in history
Originally from the Mediterranean basin, lemon balm now grows in central and southern Europe, western Asia and northern Africa. Its name comes from the Greek melissa , which means "bee": its fresh, lemony scent attracts pollinators, to the point that beekeepers used to rub their hives with its leaves to attract swarms.
The therapeutic use of lemon balm dates back to antiquity. Hippocrates already recommended it to soothe digestive problems, while Arab physicians used it for its mood-enhancing effects. In the 11th century, the Persian physician and philosopher Avicenna prescribed it to relieve melancholy. Later, Emperor Charlemagne cultivated it in his gardens, and King Charles V drank it daily as an herbal tea. During the Middle Ages, lemon balm held a prominent place in the medicinal gardens of French monasteries, where it was used for its beneficial effects on digestion and sleep .
Lemon balm and digestive well-being
Lemon balm is traditionally used to support regular bowel movements and relieve common digestive discomforts such as bloating, slow digestion, and flatulence. Its antispasmodic properties also make it a plant sometimes used to alleviate digestive pain associated with the menstrual cycle.
Lemon balm, stress and sleep: what herbal medicine says
Lemon balm is perhaps best known for its effect on the nervous system. The European Medicines Agency recognizes its traditional use for relieving mild symptoms of mental stress and promoting sleep. It is traditionally used to soothe nervousness and restlessness in both adults and children aged twelve and over, for internal use. For complementary approaches to managing daily stress, our article on techniques for naturally relieving stress details several strategies to combine.
Lemon balm is often combined with other calming plants such as passionflower or poppy , based on the principle of complementary action. For a broader overview of herbal options, our article onthe best plants for sleep remains a good resource.
Lemon balm and skin application
When used topically, lemon balm is traditionally used to soothe certain skin inflammations. The World Health Organization recognizes its value in the treatment of cold sores, where it is used in cream form thanks to its citral content, a compound with documented antiviral and antioxidant properties. This external use is suitable for a wide range of people, including young children, and lemon balm is among the plants traditionally used to treat infant colic when applied topically.
How to consume lemon balm?
Lemon balm is primarily consumed as an infusion: simply steep 5g of fresh or dried leaves in 150ml of boiling water for about ten minutes. It can be drunk after lunch to aid digestion, and before bed to promote sleep and better sleep quality.
Lemon balm is also available in capsule form, as standardized extracts, or as an essential oil. The latter, diluted in a carrier oil, can be used for local massage on tense areas. Fresh lemon balm can also be used in cooking, in salads, desserts, or iced infusions.
Precautions for use
Lemon balm is generally well-tolerated and suitable for a wide range of people. For children under twelve, internal use should only be done with the advice of a healthcare professional. Lemon balm can potentiate the effects of certain sedatives: people taking these medications should consult their doctor or pharmacist before combining it with lemon balm. As a precaution, its use is not recommended for pregnant or breastfeeding women due to a lack of sufficient data, unless otherwise advised by a doctor.
Further information on the traditional, regulated use of lemon balm is available on the website of the European Medicines Agency (EMA) .
Frequently asked questions about lemon balm
Does lemon balm help with sleep?
Lemon balm is recognized by the EMA for its traditional use in relieving mild stress and aiding sleep. It is often consumed as an infusion before bedtime, sometimes combined with other calming herbs.
Is lemon balm effective for digestion?
Yes, lemon balm is traditionally used to relieve certain digestive discomforts such as bloating or slow digestion, thanks to its relaxing and antispasmodic properties.
From what age can a child consume lemon balm?
For internal use, lemon balm is generally reserved for children over twelve years old. For external use, it is suitable for a wider audience, including young children, subject to the advice of a healthcare professional.