Lemon balm (Melissa officinalis) is a fragrant herb from the mint family that has been valued in traditional herbal practices for centuries. With its fresh, gentle citrus aroma, it is often associated with calm, relaxation and emotional wellbeing.
For women navigating busy lives, monthly menstrual changes, premenstrual symptoms or the transition into menopause, lemon balm is particularly interesting because researchers have investigated its potential effects on anxiety, sleep, mood and quality of life.
But what does the science actually say? And how might lemon balm fit into a woman's everyday wellness routine?
At The Healing Tree of Life, we celebrate the wisdom of botanicals while recognising the importance of evidence-informed herbal wellness. Let's explore the research behind this remarkable herb.
Women often juggle responsibilities that leave little room for rest. Work, family life, caregiving and the emotional demands of different life stages can all contribute to feelings of stress and tension.
Lemon balm has attracted scientific interest for its potential calming properties. Researchers believe some of its constituents may influence neurotransmitter pathways involved in the body's stress response, including the GABA system, which plays a role in regulating nervous-system activity.
What the studies found
A 2021 systematic review and meta-analysis examined clinical trials investigating lemon balm for anxiety and depression. The researchers found statistically significant improvements in anxiety and depressive symptom scores compared with placebo. However, the trials varied in their methods, and the authors called for more high-quality research.
A separate randomised, double-blind, placebo-controlled trial published in 2023 studied 100 adults experiencing emotional distress or poor sleep. Participants taking a standardised lemon balm extract for three weeks experienced improvements in reported anxiety, stress, depressive mood and mental wellbeing compared with placebo.
What this means for women: Lemon balm may be worth exploring as part of a broader approach to relaxation and emotional wellbeing. These studies are encouraging, but they do not establish that a cup of lemon balm tea will produce the same results as the concentrated extracts used in clinical trials.
Sleep can become more challenging during periods of stress, hormonal transition or changing daily routines. Some women experience difficulty switching off at bedtime, while others wake repeatedly during the night.
Lemon balm is traditionally used for its calming qualities, and preliminary clinical research suggests it may have a role in supporting sleep.
What the studies found
A 2023 randomised, double-blind, placebo-controlled trial investigated a standardised lemon balm extract in 100 adults with emotional distress or poor sleep. After three weeks, the researchers reported improvements in sleep quality and several measures of psychological wellbeing in the lemon balm group compared with placebo.
A 2024 review of clinical research also examined lemon balm's potential effects on sleep and psychological wellbeing. It found promising results across several studies, while highlighting differences in formulations, doses and study designs that make definitive conclusions difficult.
What this means for women: Lemon balm may complement a consistent bedtime routine, reduced evening stimulation and other healthy sleep habits. It should not be considered a guaranteed treatment for insomnia or persistent sleep disturbance.
Premenstrual syndrome (PMS) can affect more than the body. For some women, the days before menstruation bring irritability, anxiety, low mood, sleep difficulties and a sense of emotional overwhelm.
Because lemon balm has been studied for its calming effects, researchers have also explored its potential role in the psychological symptoms associated with PMS.
What the study found
A clinical trial published in 2018 investigated lemon balm capsules in 100 female adolescents experiencing PMS. Participants received lemon balm or placebo during three consecutive menstrual cycles. The researchers reported improvements in psychological health measures, including anxiety, sleep disturbances and psychosomatic symptoms, among those receiving lemon balm.
What this means for women: This study offers preliminary evidence that lemon balm may help with some emotional and psychological symptoms associated with PMS. However, it involved adolescents taking capsules, not adult women drinking herbal tea. More research is needed to establish how effective lemon balm is for PMS across different age groups and symptom patterns.
Lemon balm should not be presented as a proven treatment for severe PMS or premenstrual dysphoric disorder (PMDD), which may require specific medical support.
The transition through perimenopause and menopause can bring changes in sleep, mood, energy and overall quality of life. Women may also experience hot flushes, night sweats and changes in sexual wellbeing.
Lemon balm is being investigated as a possible botanical option for certain aspects of this transition, particularly sleep and psychological comfort.
What the study found
A randomised, double-blind clinical trial published in 2021 involved 60 postmenopausal women experiencing sleep disturbances. Participants received a daily preparation containing lemon balm and fennel extract, citalopram or placebo for eight weeks.
The researchers reported improvements across several menopause-specific quality-of-life domains in the herbal preparation group compared with the other groups.
There is an important distinction here: the preparation contained both lemon balm and fennel. The results therefore cannot establish that lemon balm alone caused the improvements.
What this means for women: Lemon balm is a promising subject for further research into botanical approaches to wellbeing during menopause. However, the evidence is not sufficient to recommend it as a stand-alone treatment for hot flushes, night sweats or other menopausal symptoms.
Women experiencing troublesome symptoms can discuss suitable treatment options with a qualified healthcare professional.
What this means for women: Lemon balm is a promising subject for further research into botanical approaches to wellbeing during menopause. However, the evidence is not sufficient to recommend it as a stand-alone treatment for hot flushes, night sweats or other menopausal symptoms.
Women experiencing troublesome symptoms can discuss suitable treatment options with a qualified healthcare professional.
Women's sexual wellbeing is influenced by many factors, including stress, emotional connection, sleep, medication, relationship circumstances and hormonal changes.
Interestingly, researchers have investigated lemon balm directly in women experiencing reduced sexual desire.
What the study found
A double-blind, randomised, placebo-controlled study published in 2018 examined lemon balm in women with hypoactive sexual desire disorder (HSDD). The study reported improvements in aspects of sexual function among participants receiving the intervention.
This is an area where caution is especially important. A single clinical trial does not establish lemon balm as a reliable treatment for low libido, and the results should not be generalised to every woman or every cause of reduced sexual desire.
What this means for women: Lemon balm's potential relationship with sexual wellbeing deserves further investigation. Its possible calming effects may be relevant to women whose wellbeing is affected by stress, but it should not be promoted as a proven libido enhancer.
Beyond individual concerns such as sleep or PMS, lemon balm has been investigated for its broader effects on mood and psychological wellbeing.
A 2021 systematic review and meta-analysis found that lemon balm was associated with improvements in anxiety and depressive symptom scores across the included clinical trials. The authors also highlighted limitations, including differences between studies and the relatively small evidence base.
A 2024 review of lemon balm research likewise concluded that the herb shows promise for psychological wellbeing, while emphasising the need for more robust clinical trials.
For women, emotional wellbeing is not a luxury. It is an important part of caring for yourself through demanding seasons of life.
Lemon balm can be considered one possible component of a wider wellbeing routine that includes adequate rest, supportive relationships, regular movement and professional help when needed. It is not a substitute for treatment of depression or an anxiety disorder.
Lemon balm has a delicate, fresh citrus flavour that makes it a lovely addition to a herbal tea collection. Its gentle taste also pairs well with other aromatic herbs.
For a simple infusion:
This is a general preparation method rather than a clinically established dose. The studies discussed above largely used concentrated extracts or capsules, so their findings cannot automatically be applied to homemade tea.
Lemon balm is traditionally paired with herbs such as:
The safety and effectiveness of combinations depend on the herbs, their amounts and the individual taking them.
At The Healing Tree of Life, lemon balm is one of the botanicals featured in our Serenity herbal tea blend, alongside passionflower, spearmint and lavender. This blend brings together aromatic herbs for a calming addition to your everyday wellness routine.
Explore The Healing Tree of Life's herbal tea collection to discover more botanical blends.
Lemon balm is generally well tolerated in the limited clinical studies available, but safety depends on the preparation, dose, medicines taken and individual circumstances.
Keep these precautions in mind:
If you are trying to conceive, pregnant or receiving fertility treatment, check with your healthcare professional before using lemon balm medicinally or combining it with other herbs.
1. Does lemon balm balance female hormones?
There is currently insufficient clinical evidence to conclude that lemon balm directly balances oestrogen, progesterone or other reproductive hormones. Research into stress, sleep and menopausal quality of life should not be interpreted as proof of hormonal regulation.
2. Is lemon balm good for PMS?
One clinical trial involving female adolescents found improvements in psychological symptoms associated with PMS. Further research is needed to establish its effectiveness in adult women and to determine whether lemon balm tea offers similar benefits.
3. Can lemon balm help with menopause symptoms?
A clinical trial involving postmenopausal women found improvements in quality-of-life measures using a preparation containing lemon balm and fennel. Because it was a combination product, the independent contribution of lemon balm remains uncertain.
4. Does lemon balm help you sleep?
Some clinical studies suggest that lemon balm extracts may improve sleep quality, although results vary across studies. Evidence for concentrated extracts does not necessarily establish the same effect for lemon balm tea.
5. Can women drink lemon balm tea every day?
Many people enjoy lemon balm as an occasional or regular herbal infusion, but a universally established daily medicinal dose is lacking. Women who are pregnant, breastfeeding, taking medication or managing a health condition should seek individual advice before regular medicinal use.
6. Does lemon balm improve fertility?
There is not enough reliable clinical evidence to establish that lemon balm improves ovulation, egg quality, conception rates or live birth rates. It should not be marketed as a proven fertility treatment.
Lemon balm is a fascinating botanical with a growing body of scientific research behind its potential effects on stress, anxiety, sleep and psychological wellbeing. Preliminary research also offers interesting insights into PMS-related symptoms and quality of life during menopause.
The most important takeaway is to appreciate what the evidence supports without overstating what remains uncertain. Lemon balm may complement a thoughtful approach to women's wellbeing, but it is not a cure for hormonal conditions, menstrual disorders or fertility difficulties.
At The Healing Tree of Life, we believe that herbal wellness begins with understanding the plants we choose, respecting their traditional uses and recognising the importance of scientific evidence.
Discover the botanicals in our Serenity herbal tea and explore our wider range of thoughtfully formulated herbal teas.
