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14 Lemon Balm Benefits + Easy Tea Recipe

Lemon balm benefits the body in a spectrum of amazing ways, but it also carries risks. Discover how you can incorporate the bright flavor and support of lemon balm into your healthy living routine. 

a lemon balm plant in a mason jar with lemon slices on a blue napkin

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I grow my own lemon balm here on the farm. It’s easy as pie to pull off. I use a jug sowing method in the spring to start my seeds and they come up really easily. From there, the perennial plant (which is a member of the  mint family) grows and spreads on its own and will stay vigorous right up until frost.

Lemon balm is a wonderful container herb–if you don’t have space for it to spread in the ground, just put this little wonder in a pot.

But what does it actually do for you? More than you might realize!

**Of course, you should never start any herbal therapies until you talk to your doctor and get the green light. So make sure you do that first–especially if you have any health conditions or take prescription medications.**

Lemon Balm Benefits

  1. Lowers triglycerides–When used aromatically (that means you breathe it in) Melissa essential oil (which is lemon balm) has been shown to lower triglycerides which could impact a variety of other health conditions.
  2. Treats heart palpitations–Use caution if you plan to try lemon balm for any kind of heart rhythm issue, but studies have shown that lemon balm can help reduce episodes of palpitations in some people.
  3. Natural antibacterial–With its ability to fight a spectrum of bacteria inside the body, lemon balm has shown particular effectiveness against candida–a type of yeast that can cause brain fog, digestive issues, exhaustion and more.
  4. Treats diabetes–Primarily for type 2 diabetes, studies have shown that lemon balm extract or oil is beneficial in the reduction of blood sugar levels. It is not a replacement for insulin.
  5. Calms anxiety–Despite some studies from outside sources who conflict this statement, many people say that lemon balm benefits their battle with anxiety.
  6. Treats insomnia–Lemon balm is said to help calm and offers a mild sedating effect that promotes sleep.
  7. Improves cognitive function and focus–A study of young adults who took lemon balm internally found an improvement in mood and the ability to focus.
  8. Helps manage ADHD in children–Perhaps thanks to its calming effect, lemon balm reduces hyperactivity and impulsiveness and improves focus for some school children.
  9. Fights the herpes virus–Even though there’s no way to ever get the herpes virus out of your body, you can focus on preventing outbreaks and that means keeping the virus under control. For cold sore sufferers, lemon balm reduced outbreaks, duration and pain/itching. Plus there’s no viral resistance to the herb over time so it can be used repeatedly.
  10. Fights cancer–Lemon balm has been shown to cause cancer cell death in the deadly brain cancer called glioblastoma multiforme. It has also shown a positive effect on certain types of breast, liver, and some types of leukemia.
  11. Battles inflammation--Chronic inflammation can support a variety of diseases and trigger pain in the body. Lemon balm has shown to reduce inflammation throughout the body.
  12. Manages overactive thyroid–Known as Grave’s Disease, lemon balm stops certain substances that trigger the thyroid from binding to receptor cells and helps slow down an over active thyroid.
  13. Soothes constipation–Studies are still being done but early research shows that lemon balm, peppermint and angelica root may be helpful treatments for constipation.
  14. Reduces PMS symptoms–When taken in a capsule form, lemon balm reduced those pesky mood swings, weight gain and bloating in high school age women.

When to use caution with lemon balm

Just because you can grow it, certainly doesn’t mean lemon balm benefits everyone. You should avoid lemon balm if you have a hypothyroid because it can negatively effect your thyroid medications.

Some people have had allergic reactions to lemon balm ranging from anaphylactic responses and rashes. Use caution if lemon balm is new to you.

And of course, if you are nursing or pregnant ask your doctor before you start using lemon balm.

a close up of the leaves of the lemon balm plant in a blue mason jar

Where to buy lemon balm

This part can get so very tricky. Always make sure you are buying oils from reputable brands like DoTerra or Young Living. Remember you’re looking for Melissa. A little goes a very long way and while it is expensive, you don’t want to use a brand that may have additives or sketchy ingredients. Lemon balm benefits can only be as good as the source you get them from.

For a capsule, you may consider one like this:

If you’d like to know more about dosages, you can check this post.

How to make lemon balm tea

I love my lemon balm tea–and while my recipe isn’t very scientific, it’s delicious and I enjoy a steaming cup several times a week and it never seems to make me feel sleepy.  Even my kids enjoy it!

fresh lemon balm leaves

Lemon Balm Tea

Lemon balm tea is a delicious way to enjoy the bright flavor and health benefits of lemon balm. 
Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes
Servings 1 person
Author Rachel Ballard


  • 1/4 cup fresh lemon balm leaves chopped
  • 1 cup water
  • 1 teaspoon raw honey optional


  • Chop the lemon balm leaves to release their oils. Set aside. 
  • Heat the water in a cup in the microwave or on the stove until boiling. 
  • Mix the leaves and water in a mug and allow to stand 10 minutes to steep. 
  • Stir in honey and strain if desired. Drink warm. 


Calories: 29kcalCarbohydrates: 7gProtein: 1gFat: 1gSaturated Fat: 1gSodium: 16mgPotassium: 64mgFiber: 1gSugar: 6gVitamin A: 478IUVitamin C: 4mgCalcium: 27mgIron: 1mg
Tried this recipe?Tag us on Instagram @feastandfarm and hashtag it #feastandfarm
Course easy
Cuisine American
Keyword lemon balm tea

You can certainly enjoy lemon balm fresh on salads, or in your favorite recipes, too. Be brave! Experiment with its bright flavor.

What’s your favorite way to use lemon balm? Tag me on Instagram @feastandfarm and show me your lemon balm creations!

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    1. Yes it should as long as you get a reputable brand. Traditional Medicinals is a favorite of mine. Just be careful of the plastics in the tea bags. You can also probably buy loose leaf organic and put it in a stainless steel tea ball too. –Rachel

  1. Can you site your sources for these claims? I always like to see the better science behind them before trying a remedy. I love lemon balm and grow it in my class.

    1. Yes I’d be glad too. Of course we know that research can be very biased that we find online so it’s good to try to dig in and get the most accurate data we can. That said you’re welcome to look up an specific claim from this article yourself, but here are a few:

      For cholesterol support: https://pubmed.ncbi.nlm.nih.gov/27261994/
      For diabetes/blood sugar support: https://pubmed.ncbi.nlm.nih.gov/20487577/
      For PMS support: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6447884/

  2. 5 stars
    Great info! I have a lot of it growing and don’t want to lose it to frost. Can I dehydrate it for tea? Is there a better way to preserve it?

    1. You absolutely can Adrienne. I think drying it is best. Just do it low and slow. If you are using a dehydrator keep the temp about 150. I just lay mine on a screen in my garage and let it air dry but both are fine. –Rachel

    2. I have never heard of this Lemon balm mint until I aw a Double Lemon marmalade recipe. This recipe calls for Lemon Balm. 4 cups of fresh lemon balm leaves to 4 1/2 cups of boiling water. pour over leaves and let stand for 15 minutes. I will be using only 3 1/2 cups of liquid to make the marmalade.
      After reading your article my questions is. Would there be any concerns using the Lemon Balm in this manner? finished recipe will produce about 5 1/2 pints.

    3. Hi Donna, I think as long as you are aware of the side effects of lemon balm (like its effects on thyroid function) and don’t eat a boatload of it, it might be okay. You may want to consult an herbalist or other healthcare professional if you have concerns. –Rachel

  3. How many cups of tea should one person drink in a day to gain the benefits? Would it matter what time of day?

    1. Hey Julie, I’m not sure. I always just did a cup per day but you may want to do further research online to find out more. I don’t think time of day matters, but there are probably better experts out there who can tell you more. –Rachel

    1. Probably if you think they might have something on them. I raise my own and unless there’s a big gob of bird poop on something I don’t rinse mine (LOL). –Rachel

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About the Author

Rachel Ballard, RN, BSN brings more than 20 years of professional nursing expertise to Feast and Farm. With a love for nutrient dense foods that support wellness, she works to distill complex health information and current trends into recipes that fuel the best version of yourself. Read more about Rachel here.