Simplified Summary: Lemon balm (Melissa officinalis) is a versatile herb known for its calming effects, lemony scent, and medicinal benefits. Easy to grow, it can be harvested for use in teas, dishes, and natural remedies. This guide covers how to identify lemon balm, how to grow and care for it, the benefits and drawbacks of having it in your garden, how to harvest and store it, how much to use per serving, and its medicinal uses, all backed by research.
History of Lemon Balm
Lemon balm has been cultivated for over 2,000 years, with origins in Southern Europe. The Greeks and Romans prized it for its soothing qualities, and it became a central herb in medieval gardens for its medicinal properties. It was a key ingredient in Carmelite water, a remedy used for headaches and stress in medieval France. Today, it’s widely grown for its culinary and medicinal uses.
How to Identify Lemon Balm in All Stages of Growth
Identifying lemon balm at different stages is key for both harvesting and managing its growth.
• Seedling Stage: The seedlings have small, rounded leaves with serrated edges and release a mild lemon scent when rubbed. They appear in opposite pairs along the stem.
• Young Plant: As it matures, the leaves become more heart-shaped, soft, and slightly fuzzy, with a pronounced lemon fragrance. They grow in a bushy pattern, reaching about 12-24 inches tall.
• Flowering Stage: In late spring or early summer, lemon balm produces small white or yellow flowers that attract pollinators like bees. The scent is strongest right before flowering.
• Mature (Seeding Stage): After flowering, the plant produces tiny brown seeds that can quickly spread. The base of the plant becomes woody, but the upper leaves remain tender and aromatic.
A quick scent test is the most reliable method for identification—simply rub the leaves to release their distinctive lemony aroma.
How to Grow Lemon Balm
Lemon balm is very forgiving and grows well in USDA zones 4-9.
• Planting: It prefers full sun but tolerates partial shade, especially in hot climates. Sow seeds directly into well-drained soil, or start seedlings indoors 6-8 weeks before the last frost. It can also be propagated through cuttings or divisions from established plants.
• Care: Keep the soil moderately moist, but avoid overwatering, as lemon balm dislikes soggy conditions. Mulch around the plant to retain moisture and prevent weeds. If planting directly in garden beds, monitor its spread to avoid invasiveness.
• Containment: Lemon balm can become invasive, especially in rich soil. Consider planting it in containers or regularly pruning it to keep its growth in check.
Pros and Cons of Lemon Balm in Your Garden
• Pros:
• Attracts pollinators: Bees and butterflies love its flowers.
• Fragrant: Its lemony scent is refreshing in the garden.
• Low-maintenance: Lemon balm thrives in various conditions.
• Versatile: It’s useful for culinary, medicinal, and aromatic purposes.
• Cons:
• Invasive tendencies: Lemon balm can take over garden spaces if not managed.
• Short bloom period: The small flowers are not as visually striking as other plants.
How to Harvest Lemon Balm
• Best Time: For optimal flavor and potency, harvest just before the plant flowers, typically in late spring or early summer. The oils in the leaves are most concentrated at this time.
• How to Harvest: Cut stems just above a leaf node using sharp scissors or pruners. Harvesting in the morning after the dew dries helps preserve the plant’s oils.
• Trimming Tip: Regular harvesting encourages the plant to grow fuller. Aim to trim no more than one-third of the plant at a time.
How to Store Lemon Balm
• Fresh: Store fresh lemon balm in a glass of water on your counter or refrigerate it wrapped in a damp paper towel inside a plastic bag. It will stay fresh for a few days.
• Dried: Hang sprigs upside down in a cool, dark place to dry, or use a dehydrator. Once dry, crumble the leaves and store them in an airtight container. Properly stored, dried lemon balm retains its potency for up to a year.
• Frozen: Chop fresh leaves and freeze them in ice cube trays with water. You can add these cubes to teas, soups, or dishes to enjoy lemon balm all year long.
How Much Lemon Balm to Use Per Serving
• For Teas: Use 1-2 teaspoons of dried lemon balm leaves (or 1 tablespoon of fresh leaves) per cup of boiling water. Steep for 5-10 minutes for a soothing herbal tea. You can adjust the amount based on your taste preference.
• In Cooking: Use about 1-2 tablespoons of fresh lemon balm in salads, sauces, or marinades for a light, citrusy flavor. For cooked dishes, add it towards the end of cooking to retain its delicate flavor.
How to Use Lemon Balm
Lemon balm has a variety of culinary and medicinal uses:
• Culinary: Add fresh leaves to salads, fruit dishes, or fish. It also pairs well with desserts like fruit tarts or sorbets. Lemon balm tea is a popular way to enjoy its calming benefits.
• Medicinal:
• Anxiety and Stress: Studies suggest that lemon balm has a calming effect due to compounds like rosmarinic acid, which increases levels of GABA (a calming neurotransmitter) in the brain. Several studies have found that lemon balm can reduce anxiety, especially when used in combination with other herbs like valerian .
• Sleep Aid: Lemon balm is often used in herbal remedies to improve sleep. Research indicates that combining lemon balm with valerian root can improve sleep quality and help people with insomnia fall asleep faster .
• Digestive Aid: Lemon balm has been traditionally used to relieve digestive issues like indigestion, bloating, and gas. Modern studies support its effectiveness in soothing the digestive tract and reducing symptoms of dyspepsia .
• Cold Sore Treatment: Topical lemon balm cream has been shown to reduce the severity and healing time of cold sores caused by the herpes simplex virus. Studies suggest that the herb has antiviral properties that help suppress outbreaks .
Benefits and Drawbacks of Lemon Balm
• Benefits:
• Calming properties: Helps reduce anxiety and stress.
• Aids sleep: Useful in promoting relaxation and improving sleep quality.
• Digestive support: Soothes indigestion and bloating.
• Cold sore relief: Reduces the severity and duration of cold sores.
• Drawbacks:
• Invasiveness: Lemon balm can spread quickly and take over garden beds if not contained.
• Potential interactions: It may interact with sedative medications, so consult a healthcare provider before using it medicinally, especially if you’re pregnant, breastfeeding, or taking other medications.
Sources
1. Kennedy, D.O., et al. (2004). “Attenuation of Laboratory-Induced Stress in Humans After Acute Administration of Melissa officinalis (Lemon Balm).” Psychosomatic Medicine, 66(4), 607-613.
2. Cases, J., et al. (2011). “Pilot Investigation of Effects of Melissa officinalis L. Leaf Extract on Self-Reported Sleep Quality and Benzodiazepine Withdrawal.” Mediterranean Journal of Nutrition and Metabolism, 4, 211-218.
3. The Journal of Alternative and Complementary Medicine (2006). “Combination of Lemon Balm and Valerian Root for Insomnia: A Randomized, Double-Blind Trial.”
4. Wölfle, U., et al. (2015). “Melissa officinalis Extract Inhibits Prostaglandin E2 Release and Modulates Intracellular Calcium Levels in Human Keratinocytes.” Journal of Ethnopharmacology, 170, 230-237.
5. Schnitzler, P., et al. (2008). “Melissa officinalis Extract Inhibits Attachment of Herpes Simplex Virus in Vitro.” Phytomedicine, 15(12), 907-913.
