What Is Lemon Balm Tea?
Lemon balm tea is a soothing herbal infusion made from the leaves of the Melissa officinalis plant, which belongs to the mint family. Native to southern Europe and the Mediterranean, this perennial herb stands out for its fresh, citrusy aroma and mild lemon flavor, paired with subtle hints of mint.
Unlike other mint relatives, lemon balm’s taste isn’t overwhelmingly sharp or sweet, making it pleasantly mellow and refreshing. Since ancient times, especially in Greek and Roman cultures, lemon balm was cherished for its calming effects on the mind and body. Historically, it was brewed into teas to ease stress, promote restful sleep, and aid digestion—home remedies that persist in many households today.
While it shares its family tree with peppermint and spearmint, lemon balm tea is less pungent, offering a gentle, lemony note rather than the intense menthol kick of mint teas. Compared to chamomile, another popular calming tea, lemon balm has a zestier flavor profile, appealing to those who find chamomile too floral or mild.
Modern herbalists often recommend lemon balm for tension relief or to help wind down after a long day. Simply steep a few fresh or dried leaves in hot water for five to ten minutes. For a quick tip, try blending lemon balm with a touch of honey or combining it with other herbs like lavender or chamomile to create your own customized bedtime brew.
Key Health Benefits of Lemon Balm Tea
Lemon balm tea, a soothing herbal infusion enjoyed for centuries, offers a variety of potential health benefits supported by both tradition and science. One of the most well-known uses is stress reduction. Modern studies—including a 2004 research article published in Psychosomatic Medicine—have found that lemon balm extract can help reduce anxiety and promote calmness, likely by increasing levels of the brain chemical GABA. While more studies are needed specifically on the tea, many people find that sipping a warm cup helps them unwind after a long day.
Lemon balm is also valued for improving sleep. Traditionally used as a mild sedative, current evidence suggests it may help with insomnia. A 2011 open-label study in the Mediterranean Journal of Nutrition and Metabolism linked lemon balm-containing teas to better sleep quality in people with mild sleep disorders. Though the results are modest and more rigorous research is necessary, the findings are promising.
When it comes to digestion, lemon balm has a long-standing role in folk medicine as a gentle remedy for stomach discomfort. Small studies and anecdotal reports suggest it may ease symptoms like bloating and indigestion, especially when combined with other herbs such as peppermint and chamomile. While the evidence is encouraging, it is not as strong as that for other traditional digestive herbs, so it’s best viewed as a gentle option rather than a cure-all.
Lastly, lemon balm may support cognitive function. A study published in Nutritional Neuroscience found that young adults experienced improved mood and memory after taking lemon balm extract, hinting that the tea might offer similar benefits. However, most research uses concentrated extracts rather than the tea itself, so the effects from regular brewing may be milder.
In summary, lemon balm tea is celebrated for its calming, sleep-promoting, digestive, and cognitive benefits. However, its effects are best seen as gentle support rather than medical treatment. For most people, it provides a pleasant, comforting ritual with real potential to enhance everyday wellness—especially when part of a balanced lifestyle.
Potential Side Effects and Safety Considerations
Lemon balm tea is generally considered safe for most people, but it’s important to be aware of potential side effects and safety considerations before making it a regular part of your routine. Some users may experience mild side effects like dizziness, stomach discomfort, or headaches—these are usually rare and often go away if tea use is reduced or stopped.
Allergic reactions, though uncommon, can occur and may include symptoms like rash, itching, or difficulty breathing. If you notice these, stop drinking lemon balm tea right away and seek medical help.
Certain individuals should be especially cautious: lemon balm might interact with thyroid medications, sedatives, or medications that affect the central nervous system. If you have a thyroid disorder, such as hypothyroidism, or are taking medications for anxiety or insomnia, it’s best to consult your healthcare provider before trying lemon balm tea.
Pregnant or breastfeeding women should also avoid lemon balm unless specifically cleared by a doctor, as its effects in these groups have not been thoroughly studied.
To minimize risks, start with a small amount—about half a cup—and watch for any adverse reactions before having more. Stick to moderate use; drinking one to two cups per day is typically considered safe for most healthy adults.
If you’re planning surgery, let your doctor know you drink lemon balm tea, since it might interact with anesthesia or other medications.
As with any herbal remedy, it’s a good rule to check with your healthcare provider if you have underlying health conditions or are taking prescription drugs. By paying attention to your body and following these guidelines, you can safely enjoy the soothing benefits of lemon balm tea.
How to Brew the Perfect Cup of Lemon Balm Tea
Brewing the perfect cup of lemon balm tea starts with the right ingredients and a few easy steps. First, decide whether you’ll use fresh or dried lemon balm leaves. For fresh leaves, use about 8–10 leaves (roughly one tablespoon); if using dried, aim for one teaspoon per cup of water. Rinse the leaves gently to remove any dirt or residue.
Bring filtered water to a simmer—ideally around 200°F (not quite boiling)—since very hot water can make the tea taste bitter. Place the lemon balm in a teapot or infuser and pour the hot water over it. Let the tea steep for 5 to 7 minutes; less time produces a lighter flavor, while a longer steep results in a more robust and soothing brew.
Strain the leaves or remove the infuser, and your tea is ready to enjoy. For extra flavor, swirl in a teaspoon of honey or a squeeze of fresh lemon juice. Lemon balm also pairs well with gentle herbs like chamomile, mint, or lavender—just add a pinch of your favorites to the leaves before steeping for a unique herbal blend.
Lemon balm tea is naturally mild and refreshing, perfect for a calming evening ritual or a midday break. Experiment with proportions and add-ins until you find the combination that suits your taste best—fresh leaves are always more aromatic, but dried ones work just as well for a quick cup.
Whether served hot in winter or over ice in summer, a little creativity can turn this simple herbal tea into your own soothing signature blend.
Tips for Growing and Harvesting Your Own Lemon Balm
Lemon balm is a fantastic herb for beginners because it’s both resilient and rewarding. Whether you have a garden patch or just a sunny windowsill, you can easily grow it at home.
Start by sowing seeds indoors in early spring, or plant nursery seedlings after the last frost. Lemon balm thrives in rich, well-drained soil but isn’t picky about location as long as it gets some sun. Regularly pinching the growing tips helps create bushier, healthier plants, and remember to water when the soil feels dry.
Lemon balm’s lush, lemon-scented leaves attract bees and other pollinators, making it not just useful but beautiful in any setting.
Harvesting Your Lemon Balm
Once the plant reaches about six to eight inches, start harvesting by snipping off stems just above a pair of leaves. This encourages new growth and keeps the plant productive all season.
For tea, harvest leaves in the morning after the dew has dried, when the essential oils are at their peak.
Drying and Storing Lemon Balm
To dry, tie small bunches and hang them upside down in a dark, ventilated room, or use a dehydrator if you’re short on time. Once the leaves are crisp, crumble them into an airtight container and store it in a cool, dark spot. This preserves the citrusy flavor for months.
With just a little care, lemon balm can provide fresh, soothing tea year-round, along with a lush, green accent to your home or garden.
FAQs
Lemon balm tea is naturally caffeine-free, making it a relaxing choice for any time of day, including before bedtime. Most people safely enjoy one to three cups daily. Studies suggest that using 1.5–4.5 grams of dried lemon balm leaves per cup is effective for mild anxiety and sleep benefits.
To prepare, simply steep a tablespoon of dried leaves (or a teabag) in hot water for 5–10 minutes.
If you’re pregnant, breastfeeding, or taking thyroid or sedative medications, consult your doctor before regular use, as lemon balm may interact with certain medicines.
Store your dried lemon balm tea in an airtight container, away from light and moisture—typically, it stays fresh for up to a year. For brewed tea, refrigerate any leftovers and consume within 2–3 days.
While most people experience no side effects, some might notice mild nausea if consumed in excess.
For the best flavor, buy from reputable brands or dry your own leaves, and always check expiration dates. By following these simple tips, you can safely enjoy the soothing benefits of lemon balm tea as part of your daily self-care routine.