Lemon Balm Tea: Health Benefits, Uses, and How to Make It

If there is one herb you should have stocked in your natural medicine cabinet, it’s lemon balm. It’s a must-have for every natural health enthusiast. With its calming properties, digestive support, and immune-boosting benefits, this versatile herb has been used for centuries to promote wellness. One of the easiest and most effective ways to enjoy lemon balm is in tea form—whether on its own or blended with other herbs for enhanced benefits. Best of all, it’s gentle enough for children, making it a great go-to remedy for the whole family. Let’s dive into how to make and use lemon balm tea to naturally support your health!

What is Lemon Balm?

Lemon balm is a perennial plant native to Europe and parts of Asia and Africa. Its scientific name is Melissa Officinalis. “Melissa” means “honeybee” in Greek, describing bees’ strong affinity for it. “Officinalis” is a Latin term commonly used to name plants that have medicinal properties. The name “lemon balm” comes from the delicious citrusy scent given off by the crushed leaves and for its soothing and healing properties.

Lemon balm blooms light purple or white flowers in the summer and can grow up to 1 metre in height. It’s a member of the mint family and grows well in the shade.

Health Benefits of Lemon Balm Tea

The leaves of the lemon balm plant can be used to make a tea that’s fresh-tasting, mildly sweet with a slight hint of lemon, and best of all, can be used to treat a variety of health issues. Let’s take a moment to explore how we can use this tea to promote health and healing.

Calms Stress & Anxiety Naturally

Lemon balm contains several bioactive compounds that help ease stress and anxiety:

Rosmarinic acid is an antioxidant that has a calming effect. It increases GABA activity, helping to reduce stress and anxiety.

Eugenol is a phenolic compound that helps relax the nervous system and reduce stress. It also has mild sedative properties.

Citral and geraniol give lemon balm its citrusy aroma. They also reduce excitability in the nervous system.

Strengthens the Immune System and Fights Viruses

Rich in polyphenols, lemon balm has powerful antiviral properties. It’s known to be especially effective against herpes and shingles.

Lemon balm is also high in antioxidants like rosmarinic acid and flavonoids which assist the body in fighting off infections.

Chronic inflammation hampers the immune system, making it more difficult for the body to fight off infections. Both rosmarinic acid and polyphenols reduce inflammation, which in turn, supports immune function.

Relieves Headaches & Migraines

When you feel a headache coming on, make a cup of lemon balm tea to relieve tension, stress, and inflammation, which contribute to headache pain. Rosmarinic acid and eugenol reduce muscle tension and improve blood flow bringing down the intensity of a headache.

Inflammation is linked to migraines and headaches. Since the polyphenols and rosmarinic acid in lemon balm ease inflammation, they help to relieve headache pain.

Helps Ease Menstrual Cramps & PMS Symptoms

Drinking a cup or two of lemon balm tea during your period can help relieve painful cramping and PMS symptoms. The eugenol and rosmarinic acid found in lemon balm work similarly to over-the-counter medications, but in a more gentle and natural way. Both compounds have antispasmodic properties, which help relax the uterus and ease cramps.

Studies have also found that lemon balm can promote more positive feelings and reduce the stress-related symptoms of PMS.¹ By increasing the GABA activity in the brain, lemon balm helps to bring a sense of calm and reduces nervous tension.

Soothes Digestive Issues & Reduces Bloating

Lemon balm has carminative effects, meaning it helps relieve gas and bloating. It does this by preventing the accumulation of excess gas in the G.I. tract. It also helps the body to expel gas naturally, relieving discomfort. Lemon balm also promotes the relaxation of stomach muscles, easing cramps and bloating.

Supports Restful Sleep and Eases Insomnia

If you have trouble falling or staying asleep, you may want to try drinking a cup of lemon balm tea 30 minutes before bed. Lemon balm is a mild sedative that helps to reduce the stress hormone cortisol, making it easier to relax and fall asleep.

As mentioned, rosmarinic acid activates GABA receptors in the brain, resulting in a calming effect. GABA is a neurotransmitter that calms the central nervous system, promoting relaxation and lowering anxiety, making it easier to fall and remain asleep.

Tools Needed

• Tea strainer or disposable tea bags – I use tea bags similar to these
• Tea kettle or pot

Ingredients

• Dried lemon balm leaves – fresh leaves can be used if available
• Boiling water
• Lemon slice (optional)
• Honey (optional)

How to Make Lemon Balm Tea

Place dried lemon balm in a tea strainer/disposable tea bag and place in a mug.

Pour boiling water over the tea bag and allow to steep for 10-15 minutes.

Add a lemon slice and sweeten with a little honey if desired.

Notes

For Relaxation and Sleep

• Drink 30-60 minutes before bed to promote calmness and better sleep.
• Pair with chamomile or lavender to increase relaxation.

To Relieve Stress & Anxiety

• Sip during the day to reduce nervous tension.
• Add passionflower or ashwagandha for additional stress relief.

For Digestive Health

• Helps ease bloating, gas, stomach cramps, and nausea.
• Combine with peppermint or ginger for increased benefits.

To Boost Immunity

• Contains antiviral and antibacterial properties.
• Drink during cold and flu season. May be mixed with elderberry for added effectiveness.

For Headache & PMS Relief

• Reduces tension headaches and menstrual cramps.
• Blend with raspberry leaf or ginger for extra support.

As a Cooling Iced Tea

• Brew a strong tea, let it cool, and serve over ice.
• Add lemon and mint for a refreshing summer drink.

Interested in using other herbal teas to support your health? Check out my posts on Mullein Tea and Catnip Tea!

1. Akbarzadeh M, Dehghani M, Moshfeghy Z, Emamghoreishi M, Tavakoli P, Zare N. Effect of Melissa officinalis Capsule on the Intensity of Premenstrual Syndrome Symptoms in High School Girl Students. Nurs Midwifery Stud. 2015 Jun;4(2):e27001. doi: 10.17795/nmsjournal27001. Epub 2015 Jun 27. PMID: 26339667; PMCID: PMC4557408. ↩︎