Lemon Balm

Whether for enhancing mood or combating viruses, lemon balm is a versatile and beneficial herb.

Aug 08, 2023

My garden is brimming with lemon balm this summer! Like many aromatic plants, lemon balm tastes best when harvested fresh. I frequently pick its leaves, blending them with dill, rosemary, or parsley. After chopping, I mix them with minced garlic or shallots. This blend is then combined with equal parts oil and vinegar, seasoned with salt and pepper. The outcome is a delightful accompaniment to spring greens or ripe summer tomatoes.

Lemon balm has various uses and benefits. In this post, I'll delve into its history, pharmacology, and provide some of my top recipes and storage tips.

Botanical Origins

Lemon balm's scientific name is Melissa officinalis. The genus Melissa comprises five perennial herbs native from southern Europe to Central Asia. These belong to the Lamiaceae or mint family. Besides "Lemon Balm", it's known as balm, garden balm, balm mint, Melissa, sweet balm, and honey plant. Due to its bee-attracting properties, it's sometimes called bee balm. However, it shouldn't be confused with another "bee balm" plant, Monarda didyma, also in the mint family.

Refer a friend

The genus "Melissa" translates to "bee" in Greek, while "officinalis" indicates medicinal use. This reflects both its bee-attracting and medicinal properties. The 1st-century naturalist, Pliny the Elder, noted that placing lemon balm near bee hives ensured the bees' return. In my field research in the Balkans, I’ve noted that fresh lemon balm is commonly placed in bee boxes during spring to lure bees.

Thomas Jefferson’s garden at Monticello featured many healing herbs, including lemon balm.

Originally native to southern Europe and central Asia, lemon balm is now globally widespread, especially as a garden herb. Brought to the Americas by European colonists, it grew in places like Monticello in Thomas Jefferson's garden. Its medicinal and bee-attracting properties were also utilized in the early U.S. history.

Medicinal History

Lemon balm boasts a rich medicinal history. It has been recognized as a medicinal herb for over 2000 years, with references to its use found in Theophrastus's "Historia Plantarum"—translated as "Enquiry into Plants"—from around 300 BCE. In his botanical treatise, he detailed not only the structure, reproduction, and growth of plants but also delved into their medicinal applications, discussing how to gather and prepare extracts for therapeutic use.

Over the centuries, numerous eminent scholars in medicine and herbalism have acknowledged lemon balm's medicinal attributes. For instance, Pedanius Dioscorides, a Roman physician who accompanied the Roman army across the Mediterranean, documented various herbal remedies employed by diverse populations in the region. He highlighted the utilization of lemon balm for multiple medical purposes, such as treating gout, scorpion stings, dog bites, toothaches, and even for inducing menstruation. Interestingly, when it came to addressing insect stings, both Dioscorides and subsequent herbalists recommended infusing the herb in alcohol before applying it. In some instances, this alcohol-based tincture was consumed to alleviate depression. Avicenna, a renowned Persian polymath from the 1st century, also recognized lemon balm's efficacy in treating melancholy and depression. By the Middle Ages, the cultivation and use of lemon balm had spread throughout Europe.

Pharmacology

Lemon balm, like other mints, boasts a remarkable variety of unique molecules. The plant's essential oils, which provide its distinctive citrus aroma, are particularly rich in citral and citronellal. The terpenes neral, linalool, geraniol, and beta-caryophyllene also lend their fragrances. Notably, linalool and geraniol give the lavender and rose-scented undertones, respectively. In addition to these terpenes, lemon balm contains numerous polyphenols, which contribute to the plant's antioxidant properties. It's also a great source of Vitamin C and thiamin! The hydroxycinnamic acids present in lemon balm serve as quality control markers during product testing.

Lemon balm essential oil is used in foods, herbal teas, and cosmetics. It's particularly valued for its antimicrobial properties, which combat bacteria and fungi that might contaminate these products. From a pharmacological perspective, lemon balm has demonstrated a range of intriguing effects. Its anxiolytic, antiviral, and antispasmodic properties, along with its impacts on mood, cognition, and memory, have all been examined in clinical trials.

To delve deeper:

Mood and Sleep Effects

Historical records are replete with references to the mood-enhancing benefits of lemon balm, especially for patients with melancholy. A clinical study on 20 stressed volunteers found that oral intake of a standardized lemon balm leaf extract reduced anxiety manifestation and and symptoms by 18% and 15% respectively, and decreased insomnia in an impressive 85%. Although variations in herbal remedy formulations can lead to differences in study outcomes, the general consensus supports the positive effects of lemon balm on mood and sleep.

Antiviral Activity

Lemon balm has shown activity against herpes simplex viruses (HSV), which cause cold sores. For example, one lab study demonstrated that lemon balm extract can prevent HSV-1 attachment to host cells in a dose-dependent manner, even in acyclovir-resistant strains.

Storing fresh herbs, such as lemon balm, can be made easy with some handy tricks. First, you'll want to harvest bunches of the herb, ensuring you select only healthy plants. These can either be gently washed in cold water and patted dry with a towel or hung up to air dry, ensuring any excess water is removed. I typically prepare my lemon balm in three distinct ways, dividing my harvest into three separate batches:

Blended with Olive Oil for Freezing

Toss the aerial parts of the lemon balm (the soft fresh stems, leaves, and flowers) into a blender.
Optionally, add complementary herbs like basil or dill.
Add some extra virgin olive oil and blend until it achieves a smoothie-like consistency.
Pour this mixture into ice cube trays and freeze.
Once frozen, transfer the cubes into a freezer-safe bag and store. When needed, simply defrost for fresh herb-infused salad dressings or directly add to dishes like stews or meats that are being sautéed or baked.

Alcohol Tincture

Place fresh herbs in a clean blender.
Pour plain grain alcohol or cheap vodka over the herbs.
Blend the mixture and transfer it to a glass jar.
Allow the blend to steep for 3-6 days, ensuring you agitate the jar daily.
After the maceration process, filter out the plant material.
Transfer the green alcohol liquid to a clean jar or into smaller glass bottles equipped with an eyedropper. This tincture can be applied topically for insect stings or added to water or tea for a mood-enhancing boost.

Drying for Teas

Thoroughly dry the plant materials. This can be achieved by bundling and hanging them inside a brown paper bag in a dry location or by using a dehydrator.
It's ideal to separate individual leaves while the plant is still fresh to ensure you have well-preserved dry leaves.
Once dried, transfer the leaves into jars and store in a dark, cool place. They can be used to make teas on their own or blended with other botanicals based on preference.

Of course, there are myriad other ways to use your fresh lemon balm. For instance, you can extract the essential oil through steam distillation or incorporate the oil into homemade Chapstick or body butters. Another delightful option is simmering the fresh leaves with water and sugar to create syrups that can flavor desserts, cocktails, or soda water. A combination of fresh chopped lemon balm and pineapple is especially delicious, and I highly recommend trying it!

The Takeaway

In addition to its medicinal properties, lemon balm is a delightful ingredient to use in the kitchen. This incredibly versatile culinary herb pairs beautifully with a variety of dishes, from beverages and fresh fruits to stews, cheeses, ice creams, and salads.

Yours in health, Dr. Quave