Key Takeaways:
- Lemon balm tea has many health benefits like improving mood, reducing stress and enhancing cognitive function.
- To make lemon balm tea, steep 1-2 teaspoons of dried or fresh lemon balm leaves in a cup of hot water for 5-10 minutes.
- Adding other herbs like lavender, mint, chamomile etc can provide additional benefits.
- Lemon balm tea is generally safe but excessive use may cause nausea and drowsiness.
When you drink and use Lemon balm on a regular basis has a lot of goodness as it is a versatile herb that has been used for centuries to promote relaxation and treat anxiety. The leaves of the lemon balm plant have a pleasant, lemony aroma and flavor that makes a soothing herbal tea. Drinking lemon balm tea regularly can provide various health benefits.
Health Benefits of lemon balm tea
Some of the key benefits of lemon balm tea include:
Improves mood and reduces stress –
Lemon balm contains compounds like rosmarinic acid that have anti-anxiety and antidepressant effects. Sipping lemon balm tea can relax the mind and body, uplift mood and ease tension.
Enhances cognitive function –
Research shows that lemon balm can boost memory, concentration and focus. The calming effects of lemon balm may also improve mental clarity and performance.
Promotes sleep –
The compounds in lemon balm tea like linalool and geranial produce sedative effects that can help induce sleep. This makes it a useful nighttime tea.
Antioxidant effects –
As an herb from the mint family, lemon balm contains antioxidants like rosmarinic acid. These compounds can help neutralize free radicals and reduce oxidative stress.
Supports digestion –
Lemon balm tea has antispasmodic effects that can relieve gas, bloating and abdominal discomfort. It may also help improve appetite and supports better digestion.
May help manage cold sores
The antioxidants and antiviral compounds in lemon balm can help inhibit the virus that causes cold sores. Applying lemon balm extracts or essential oil directly to a cold sore may speed healing. Drinking the tea may also help by providing antiviral effects internally.
Anti-inflammatory effects
The rosmarinic acid in lemon balm has natural anti-inflammatory properties. This may help reduce inflammation associated with various chronic diseases and conditions like arthritis, heart disease and autoimmune disorders.
May benefit skin health
With its antioxidant content, lemon balm tea can help protect the skin from free radical damage. Applying it topically may also help reduce acne, promote healing of wounds and keep the skin looking youthful.
Supports heart health
Some research indicates that lemon balm may help reduce high cholesterol levels and hypertension. This is thought to be due to its ability to relax blood vessels and thin the blood.
May ease menstrual cramps
The antispasmodic effects of lemon balm can relieve cramping and discomfort associated with PMS and menstruation. Its soothing, relaxing properties are also useful for easing related mood swings.
The History of Lemon Balm Tea
Lemon balm tea has been used for centuries:
- Native to Europe, West Asia and North Africa
- Used since ancient Greek, Roman and Medieval times
- Prized for its medicinal properties and lemony flavor
- Cultivated in monasteries during the Middle Ages
- Spread to the Americas with early settlers
- Used in traditional folk medicine and cooking
- Still popular today as a calming herbal tea
How to Grow Lemon Balm at Home
If you want to have fresh lemon balm readily available, consider growing this hardy herb in your own garden. Here’s a quick guide:
- Choose a spot that gets at least 4 hours of full sun daily and has well-draining soil. Amend soil with compost if needed.
- Plant lemon balm seeds or seedlings about 12-24 inches apart in spring after the last frost date.
- Water regularly to keep the soil moist. Fertilize monthly with compost tea or fish emulsion.
- Harvest leaves as needed once the plants are established. Don’t overharvest so plants can regrow.
- Prune plants after flowering to encourage regrowth and prevent self-seeding.
- Mulch around plants to retain moisture and control weeds.
- Bring potted plants indoors before first fall frost. Plants can be overwintered indoors near a sunny window.
Growing Lemon Balm in Containers
Don’t have space for a garden? Grow lemon balm in pots:
- Choose a pot at least 12 inches wide and deep
- Use a quality potting mix with good drainage
- Fertilize monthly with natural fertilizers
- Keep soil consistently moist but not soaked
- Move containers to partial shade in hot weather
- Prune often to control growth and promote bushiness
- Bring pots indoors before first fall frost
- Refresh soil annually or repot as needed
Tea recipe – How to make lemon balm tea
Making a cup of this refreshing herbal infusion at home is quick and easy. Here is a simple lemon balm tea recipe:
Ingredients:
- 1-2 teaspoons dried or fresh lemon balm leaves
- 8 ounces (250ml) hot water
- Honey or stevia (optional)
Instructions
- Add the lemon balm leaves to a teapot or cup. Crush the leaves lightly between your fingers to release the essential oils.
- Pour 8 ounces of boiling water over the leaves and let steep for 5-10 minutes.
- Strain the tea into a cup. Add honey or stevia if desired.
- Enjoy the lemon balm tea warm. Drink 1-3 cups daily.
Tips:
- Use more leaves for a stronger infusion. But avoid steeping for longer than 10 minutes.
- Add other herbs like chamomile, lavender, peppermint etc. for additional benefits.
- Store any leftover tea in the fridge and reheat as needed. It stays good for 2-3 days.
Is lemon balm tea safe?
When consumed in moderation, lemon balm tea is very safe for most people. But some things to keep in mind are:
- Excessive use can cause nausea and drowsiness due to its sedative effects.
- Lemon balm may interact with sedatives and thyroid medications. So consult your doctor if taking any medications.
- Avoid lemon balm if you have thyroid disorders as it can negatively affect thyroid function if used long term.
- Pregnant and breastfeeding women should exercise caution and limit use.
Overall, enjoying a cup of lemon balm tea daily can be a healthy way to boost focus, sleep quality, mood and cognitive functions too. Just be mindful of your dosage and any possible drug interactions.
Different Types of Lemon Balm
There are a few different varieties of lemon balm that can be used for tea:
Melissa officinalis
This is the most common species grown for culinary and medicinal use. It has a strong lemon aroma and flavor. This is the best type for tea.
Lemon balm ‘Quedlinburger’
This is a hardy, high-yielding variety. The leaves are large and it has a very intense lemon flavor.
Lemon balm ‘Lime’
As the name suggests, this variety has a lime-like citrus flavor when brewed as tea. It’s more tart than standard lemon balm.
Lemon balm ‘Golden’
This lemon balm variety has variegated green and yellow leaves. It has a milder lemon-mint flavor. The yellow color looks beautiful in tea blends.
The Different Compounds in Lemon Balm
Lemon balm contains a variety of active compounds that provide its benefits:
- Rosmarinic acid – Potent antioxidant and anti-inflammatory
- Eugenol – Analgesic and antibacterial compound
- Geranial and neral – Aromatic terpenes that give lemon balm its lemony scent
- Luteolin – Flavonoid with neuroprotective and cardioprotective effects
- Triterpenes – Have sedative and antiviral effects
- GABA – Calming neurotransmitter that reduces anxiety
Brewing Tips for the Best Flavor
Follow these tips to get the most flavor and aroma from your lemon balm tea:
- Use fresh leaves whenever possible as they retain the essential oils better. Refrigerate fresh leaves in an airtight bag.
- Crush or tear leaves just before steeping to boost flavor.
- Maintain water temperature between 180°F and 200°F for optimal extraction.
- Steep covered for 5-7 minutes for mild flavor or up to 10 minutes for stronger infusion.
- Sweeten with honey if desired, but avoid overpowering the herb’s flavor.
Potential Side Effects and Safety
While lemon balm tea is considered very safe, be aware of:
- Sedative effects in very high doses – can cause excessive drowsiness
- Allergic reactions – uncommon but stop use if any occur
- Hypothyroidism risk – avoid long term use without doctor approval
- Pregnancy and breastfeeding – not enough research to establish safety
Additional Ways to Use Lemon Balm
While lemon balm tea is a popular way to enjoy this herb, there are other ways to leverage its benefits:
Lemon balm tinctures
Tinctures are liquid extracts made by soaking lemon balm leaves in alcohol, vinegar or glycerin. Add a few drops of lemon balm tincture to water, tea or smoothies for convenience. Tinctures provide higher concentrations of active compounds.
Essential oil
Lemon balm oil can be inhaled or diluted and applied on the skin. It has calming, antiviral and antioxidant effects. Add a few drops to an aromatherapy diffuser or bath. Use it topically for cold sores.
Seasoning and garnish
The lemony flavor of fresh or dried lemon balm can enhance the flavor of desserts, drinks, fish and poultry dishes. Use it like any other cooking herb. It also makes a pretty garnish.
Lemon balm supplements
Lemon balm capsules and tablets provide therapeutic doses of its active compounds. Look for standardized supplements and follow dosage instructions. Pair with lemon balm tea.
Lemon balm salve
Salves made with lemon balm essential oil mixed into carrier oils and beeswax provide topical pain relief and skin healing benefits. Apply to minor cuts, insect bites, sores etc.
FAQs
Here are some frequently asked questions about lemon balm tea:
Is lemon balm tea caffeine-free?
Yes, lemon balm is naturally caffeine-free.
Can you drink lemon balm tea daily?
Yes, 1-3 cups per day is considered safe for most healthy adults.
Does lemon balm tea help with sleep?
Yes, it has a mild sedative effect that can promote sleep.
Is lemon balm tea safe during pregnancy?
It’s best to exercise caution and limit use when pregnant.
Can lemon balm interfere with medications?
It may interact with sedatives and thyroid medications.
Conclusion
Lemon balm is an easy-to-grow herb that makes a minty, lemony tea full of relaxing and cognitive benefits. Steeping some fresh or dried lemon balm leaves in hot water can give you a simple homemade tea that uplifts mood, enhances mental clarity and reduces stress. Sip this soothing herbal infusion regularly to take advantage of lemon balm’s medicinal properties. But be sure to moderate your intake and consult your doctor before use if you take any medications.
