Is Lemon Balm Anti-Inflammatory? Benefits, Uses & Research

You've likely seen lemon balm marketed as a natural sleep aid and relaxation booster.

But one of the effects that doesn't get as much attention is its potential to reduce inflammation.

How it works, whether it actually helps, and how to use lemon balm extract for real world benefits are the topics we'll explore today.

Key Takeaways

• Lemon balm may indeed have anti-inflammatory and antioxidant properties, but how these affect specific health conditions is still not fully understood. [9]
• It's most studied for sleep support, anti-stress effects, and potential help with mild depressive symptoms. [9]
• Because sleep is incredibly important for regulating inflammation, lemon balm may also indirectly help by promoting sleep. [12]
• Studies also show that lemon balm oil has antiviral activity, especially in the context of cold sores. [13]
• Because it's generally safe, lemon balm can be a part of a broader nutritional strategy for supporting healthy and balanced inflammation levels. [14]

Lemon Balm Overview

The lemon balm plant (balm mint or Melissa Officinalis) is a perennial herb from the mint family. 

It's widely used in herbal medicine and often included in lemon balm containing foods, herbal supplements, and other lemon balm products and natural remedies.

If you rub your hands against it and take a whiff, you'll notice it doesn't smell minty at all. It actually smells lemony; hence the name.

• Did you know? Lemon balm is a hardy herb that can survive in various climates. This makes growing lemon balm easy. While its native terrain includes North Africa, Central Asia, and South-Central Europe, it's naturalized worldwide due to its adaptability.

Does Lemon Balm Have Anti-Inflammatory Properties?

Scientific literature shows that Melissa officinalis has antioxidant activity. This means it may help in reducing oxidative stress, a contributing factor in inflammatory states. [1]

Not only that, but lemon balm may directly help to reduce a number of pro-inflammatory molecules, including COX-2, TNF-α, and myeloperoxidase. All of these can contribute to tissue damage and joint discomfort. [1]

There's a caveat, though: most of the evidence comes from animal and lab studies. More clinical research will help us better understand lemon balm's anti-inflammatory effects in humans.

Lemon Balm’s Active Compounds: Caffeic Acid, Flexibility Support, Cognitive Function & More

Part of the reason lemon balm has attracted growing interest is its chemical composition.

Lemon balm leaves have an array of phytochemicals and phenolic compounds that are linked to the herb's health benefits, including:

• rosmarinic acid
• ursolic acid
• citral
• oleanolic acid

Did you know? Where lemon balm is grown can affect its chemical composition. Factors like climate and soil impact potency. [6]

Its phenolic acids, flavonoids, and essential oils may help reduce pro-inflammatory cytokines and enzymes like cyclooxygenase (COX) and lipoxygenase (LOX). [9]

That may support not just joint flexibility, but also digestive health, blood pressure and cholesterol regulation, and cognitive performance in the context of neurodegenerative diseases. [2, 3, 5]

Insights from Studies and Control Groups

Lemon Balm Reduces Inflammation Markers in Rats

A comprehensive 2022 review on immunomodulatory effects of herbs like lemon balm found animal evidence for its anti-inflammatory potential. [7]

In a study done on Wistar albino rats, researchers noted that lemon balm "significantly down regulated the expression of NF-κB and its downstream inflammatory mediators TNF-α and COX-2 in heart tissue". [8]

NF-κB is a pro-inflammatory pathway; it drives the body's inflammatory response. While it's a part of normal bodily functions, overactivity can lead to joint discomfort and swelling, poor sleep, and reduced mobility, among others.

• Reducing inflammatory mediators supports a more balanced immune response, which plays a role in relieving symptoms like joint pain and stiffness. [16]

Lemon Balm May Support Gut Health

A 2024 narrative review looked into another way in which lemon balm may soothe inflammation: the gut. [9]

Our gut influences virtually all bodily functions, including inflammation, sleep quality, joint function, and cognitive well-being. [17]

The review authors shared how lemon balm could support gut health in the following ways:

1. Lemon balm may act as a natural prebiotic, feeding beneficial gut bacteria.
2. It shows antibacterial qualities that may reduce pathogens.
3. The antioxidant and anti-inflammatory effects of lemon balm help support the gut lining against oxidative stress and cell damage.

As the authors concluded: "Together, these effects contribute to a healthier gut environment, supporting the growth of beneficial bacteria and inhibiting pathogenic bacteria."

Lemon Balm May Reduce C-Reactive Protein (CRP)

C-reactive protein (CRP) is a substance produced by your liver as a response to inflammation. [18]

Blood tests often include CRP to assess inflammation in the body. High CRP levels are often seen in conditions like rheumatoid arthritis.

Lemon balm has demonstrated potential to reduce CRP levels in certain groups of people.

In an 8-week double-blind, placebo-controlled study on patients with coronary artery disease (CAD), Melissa officinalis powder taken daily lowered high sensitive C-reactive protein (hs-CRP), compared to the control group. It also reduced oxidative stress in patients, while improving their lipid profiles. [10]

Is Lemon Balm Good for Joint Pain and Inflammation?

As a natural anti-inflammatory, lemon balm may support relief from joint discomfort, including pain, swelling, and mobility issues. [9]

One of its key components, rosmarinic acid, has shown promise in relieving arthritis symptoms in lab and animal studies.

Other animal studies have shown direct pain-relieving effects of lemon balm. [4]

• That said, human evidence looking specifically into lemon balm's benefits in arthritis and joint discomfort is difficult to come by.

Compared to more established herbal remedies like Boswellia serrata and turmeric, lemon balm isn't yet one of the top options for joint health.

But where it may shine is in supporting sleep; a key factor for cellular repair and inflammation-driven joint pain.

Lemon Balm, Sleep Quality, and Inflammation: The Recovery Connection

Poor sleep is commonly linked to systemic inflammation, including in joints and muscles. [19]

And the concerning statistic? Around 1 in 5 U.S. adults are believed to experience some form of sleep disorder in their lifetime. [11]

Hormones Influencing Your Sleep and Inflammation Levels

Lemon balm may help by promoting relaxation and deeper sleep. It appears to do this through increasing GABA. [9]

What is GABA? It's a calming neurotransmitter that typically rises before bed. [20]

• Lemon balm may not only affect GABA, but also other neurotransmitters like serotonin, though it's not fully understood how exactly it works. [21]

Quality sleep is essential for the regulation of the stress hormone cortisol and inflammatory cytokines like IL-6 and TNF-α, which can rise when you're chronically stressed or sleep deprived. [12, 22] What's more, recovery from pain or intense training sessions happens mainly during sleep.

So by supporting sleep quality with herbs like lemon balm, you're also helping to reduce stress-driven inflammation and support a more balanced nervous system.

If you want even deeper support, combine lemon balm with clinically studied sleep aids like magnesium, melatonin, and tryptophan.

Supplements like Performance Lab® Sleep bring these ingredients together in a smart, synergistic formula, designed to support sleep and cellular repair; both critical for inflammation recovery.

Lemon Balm for Immune Defense: Cold Sore Support

Another studied use of lemon balm is for cold sure support. This is thanks to lemon balm's active compounds, which show antiviral activity.

A 2023 study review reported that the rosmarinic acid present in the herb may help with reducing symptoms of cold sores, caused by herpes simplex virus (HSV). [13]

In the authors' words: "The rosmarinic acid present in this extract interacts directly with the glycoproteins (gD and gB) of the HSV virus and prevents the adhesion and penetration of this virus to the mucous cells".

Daily Use of Lemon Balm: Safe, Effective, and Sustainable?

Many people take lemon balm daily, but how long can you take it safely, and which form is best?

Let's take a closer look.

Side Effects

Lemon balm has been used as tea, food, and traditional medicine for about 2,000 years. As such, it has a strong safety track record.

Serious side effects in healthy adults, especially at lower doses, are not reported in most studies. [14]

• That said, as it has mild sedative effects, you will want to avoid taking lemon balm when driving or operating machinery. [23]

Now, when it comes to lemon balm extract or supplements with concentrated active compounds, it's smart to approach things with caution and seek your doctor if unsure.

Although clinical reports of side effects are rare, some anecdotal experiences note:

• Nausea
• Dizziness
• Abdominal pain, stomach upset, and other digestive issues
• Allergic reaction

If you have thyroid disease, heart palpitations, or another condition, or if you're taking sedative medications, make sure to speak with your doctor before taking lemon balm (or any supplement, for that matter).

That said, if you're overall healthy, lemon balm supplements can offer convenience compared to other forms — you know exactly how much you're taking each day, and it's easy to stay consistent.

How to Stack Lemon Balm for Enhanced Sleep and Antioxidant Effects

Thanks to lemon balm's soothing effects and its potential to reduce inflammation, it shines in the evening.

For better sleep, stack it with l-theanine and magnesium for deeper relaxation. [24] Add tryptophan or melatonin for extra support. [25, 26]

If your main goal is to relieve inflammation, pair lemon balm with:

• turmeric/curcumin or angelica root for joint discomfort and muscle recovery [27, 28]
• Boswellia serrata for an augmented anti-inflammatory effect [29]

Take your lemon balm stack 30-60 minutes before bed for optimal overnight support.

Want to keep things easy and straightforward? Take a supplement that already combines lemon balm with other sleep and recovery nutrients. Enter Performance Lab® Sleep & Flex.

Stacking Performance Lab Sleep with Flex for Joint and Sleep Synergy

Performance Lab® Sleep uses lemon balm, magnesium, and Montmorency tart cherry (a natural melatonin source) to support nighttime recovery.

Performance Lab® Flex delivers CurcuWIN® Turmeric, AprèsFlex® Boswellia Serrata, and glucosamine sulfate; natural compounds with documented anti-inflammatory potential.

Stacking Sleep + Flex as a part of a recovery strategy may help with:

• Reduced physical stress on joints
• Enhanced overnight recovery & regeneration

A smart combo for athletes, fitness enthusiasts, or anyone struggling with stiffness, chronic inflammation, or poor sleep.

Needless to say, it's important to remember that no supplement is a miracle pill. Your results may vary. But pairing lemon balm with other potentially synergistic ingredients may provide additional support.

To get the most out of these supplements, take Flex with dinner and Sleep 30 minutes before bed, consistently.

Shop Performance Lab® Flex

Conclusion: Is Lemon Balm a Natural Anti-Inflammatory Option?

A growing number of studies show lemon balm has anti-inflammatory potential. Whether you take it as a supplement or sip lemon balm tea, it may modestly support health goals like joint pain relief and better sleep.

However, the big caveat is that randomized controlled trials in humans are limited. Claims regarding cognitive performance, PMS symptoms relief in menopausal women, blood pressure, and hormonal balance need corroboration.

To enhance the support, combine lemon balm with magnesium, tryptophan, curcumin, and Boswellia.

Or simplify things with a professionally-formulated stack like Performance Lab® Sleep or Performance Lab® Flex, which bring these ingredients together (and more).