Lemon balm ( Melissa officinalis ) is one of those seemingly "simple" plants... but remarkably effective when you know what to expect from it , how to prepare it , and especially when to avoid it . For stress-related digestive issues, nervousness, light sleep, and mental tension, lemon balm is often cited as a natural ally. However, it's essential to distinguish between traditional uses, evidence, realistic dosages, and potential interactions (with sleeping pills, alcohol, iron, etc.).

In this guide, you will understand what lemon balm , how to consume it (herbal tea, powder, tincture…), what mistakes to avoid, and how to use it safely.

What exactly is lemon balm? (botany + identification)

Lemon balm ( Melissa officinalis ) is a plant in the Lamiaceae (like mint). Its name comes from the Greek word “melissa” (bee): it attracts pollinators and gives off a characteristic lemony scent.

Lemon balm vs. mint vs. lemongrass: no more confusion

• Lemon balm : sweet lemon scent, crinkled leaves, traditional “soothing/digestive” effect.
• Mint : minty smell, often perceived as more “invigorating”.
• Lemongrass : another plant (often Cymbopogon ), lemony scent more “citral”; it is not lemon balm .

Parts used and common shapes

• Leaves (dried or fresh): herbal tea / infusion, powder.
• Extracts : hydro-alcoholic tincture/extract, standardized extracts according to the products.
• External use : creams (especially for cold sores).

Benefits of lemon balm: what you can reasonably expect

The most consistent uses of lemon balm include: mild nervous tension/drowsiness , functional digestive discomfort , and local use on cold sores .

Stress, nervousness, sleep: a calming effect… with nuance

Lemon balm is traditionally used to aid sleep and relieve mild nervous tension. Some data suggest a calming effect, with a possible decrease in alertness in some people, hence the precautions (driving, operating machinery).

Practical tip (sleep goal) : If your main problem is mental rumination and difficulty falling asleep, lemon balm tea in the evening may be helpful. If you're looking for a very sedative effect, lemon balm alone may be too mild.

Digestion, spasms, bloating: the most constant use

Lemon balm is frequently used to relieve gastrointestinal discomfort associated with bloating and flatulence, particularly when stress causes abdominal discomfort. Its benefits are consistent with its experimentally observed antispasmodic

Cold sore (herpes labialis): benefits of topical application

For external use, applying lemon balm cream can reduce symptoms and help the healing of cold sores, especially if started at the first signs (tingling, local heat).

How to use lemon balm: forms, dosages, timing (practical)

The goal here is to provide actionable guidelines, without over-promising.

Infusion (herbal tea): the simplest method

Dosage guideline : often indicated around 1.5 to 4.5 g of leaves (or powder) per dose, to be repeated as needed (for example 1 to 3 doses/day depending on the context).

Preparation method (optimized)

1. Put 1 tbsp of leaves (or about 2–3 g ) in a cup/infuser.
2. Pour on hot water (ideally ~85–95°C).
3. Cover during infusion (limits the loss of aromatic compounds).
4. Infuse for approximately 10 minutes , then strain.

When should I drink lemon balm tea?

• After the meal : if the goal is digestion/bloating.
• At the end of the day / in the evening : if the goal is relaxation/sleep (be careful if drowsy).

Powder/capsules: useful if you want to standardize

Lemon balm powder ( or capsules) can help maintain a more consistent dosage. Advantage: convenient and stable. Disadvantage: you sometimes lose the "ritualistic" aspect of the infusion, which can be important in stress management.

Extracts (tincture, hydro-alcoholic): beware of alcohol

Hydro-alcoholic tinctures/extracts contain ethanol: same precautions as for any alcoholic product (pregnancy, driving, interactions).

External use (cream): cold sore protocol

• Use a lemon balm cream (depending on the product, you can find formulas with around 1% extract).
• Apply twice a day from the first symptoms, until improvement/healing.

Precautions, contraindications and interactions (critical section)

Lemon balm is generally well tolerated, but it is not “zero risk”, especially when used in treatment.

Vigilance and driving: the most frequent mistake

Lemon balm can promote relaxation, but it can also decrease alertness in some people: caution is advised when driving or using machinery, especially during the first few doses.

Drug interactions: what to know before combining

Lemon balm can potentiate the effects of other sedatives (sleeping pills, anxiolytics, some antidepressants, sedative opioids/cough suppressants, alcohol). If you are taking medication that affects the nervous system, avoid self-medication and seek medical advice.

Iron: space out (tannins)

Like other plants rich in tannins, lemon balm iron absorption . Avoid taking it at the same time as an iron supplement (leave a few hours between doses).

Duration: avoid “long-term” treatments

As a precautionary measure, avoid prolonged continuous use: opt for short courses (a few days to a few weeks depending on the use), then assess the actual benefit.

Pregnancy / breastfeeding / children

• Pregnancy & breastfeeding : due to a lack of robust safety data, it is best to avoid.
• Children : caution, especially due to the sedative effect; best reserved for adolescents and adults according to product/professional recommendations.

Lemon balm: mistakes to avoid (for concrete results)

• Thinking that “natural” = compatible with everything: wrong, especially with sedatives and alcohol .
• Using too light a dose (too short an infusion / too little plant material), then concluding “it doesn’t work”.
• Drinking just before driving: test how you feel first (drowsiness possible).
• Take at the same time as an iron .

Frequently Asked Questions about Lemon Balm 

What is lemon balm used for?

Lemon balm is mainly used to support relaxation , help with falling asleep in cases of mild nervous tension, and relieve certain digestive discomforts (bloating, spasms).

What are the benefits of lemon balm as an infusion?

In lemon balm infusion , the main goal is to provide a relaxing effect at the end of the day and support digestion "tied up" by stress (bloating, functional discomfort).

When should I drink lemon balm tea?

• After meals : digestion/bloating.
• In the evening : relaxation/sleep (be careful if you feel drowsy).

What dose of lemon balm per day?

1.5 to 4.5 g is often found , to be adjusted according to the form and tolerance (infusion, powder, capsules).

What are the important contraindications/precautions?

Caution when taking sedative medications (possible additive effect), avoid alcohol at the same time, be aware of decreased alertness , and avoid during pregnancy/breastfeeding as a precaution.

Is lemon balm helpful for cold sores?

Yes, when applied topically : a lemon balm cream can help reduce symptoms and promote healing, especially if applied early.

Conclusion

Lemon balm is a useful plant for everyday use, helping with nervous digestion , relaxation , sleep , and external application to cold sores . To reap its benefits: use a realistic dose, brew the infusion covered, keep courses of treatment short, and exercise caution if you are taking sedatives, consuming alcohol, driving, or are pregnant or breastfeeding.