Is Lemon Balm Tea Good for Menopause?

Partly: lemon balm tea may support relaxation at bedtime during menopause when sleep is disrupted, although it is not proven to relieve menopausal symptoms. Small trials have studied lemon balm combined with other herbs, not lemon balm tea alone. If you want to try lemon balm tea, treat it as a comforting drink rather than a treatment, and check with a clinician if you have a medical condition or take medication.

Can lemon balm tea help during menopause?

Lemon balm tea may be worth trying as part of a relaxing evening routine, especially if you enjoy its flavor. But the available research does not establish that the tea improves sleep, reduces hot flashes or changes hormone levels during menopause.

Sleep problems can have several causes, including night sweats, stress and medical conditions. If symptoms are persistent or interfere with daily life, a clinician can help you explore options with better-established evidence. For a broader look at beverages, see the best drinks for menopause.

How might lemon balm tea work?

Lemon balm is an herb traditionally used for relaxation. A quiet bedtime routine and a drink you enjoy may make it easier to wind down, but that is different from proving that lemon balm tea has a specific effect on menopausal sleep problems.

Researchers have investigated lemon balm preparations for their effects on sleep and quality of life. The studies below used combinations of herbs in measured preparations, so their results cannot tell us how much of any effect came from lemon balm or whether a cup of tea would work the same way.

Lemon balm tea also provides water. Hydration supports normal body functions, but the tea does not cleanse the body or remove the cause of menopause symptoms.

What does the evidence show?

Two randomized trials offer limited, indirect evidence. Both involved participants with sleep difficulties, and neither tested lemon balm tea by itself.

Study	What was tested	What researchers reported
A 2021 randomized trial	A lemon balm and fennel extract combination, citalopram or placebo in 60 postmenopausal participants with sleep disturbance for 8 weeks.	The combined extract group had improved menopause-specific quality-of-life scores. The study cannot separate the effects of lemon balm and fennel.
A 2013 randomized trial	A valerian and lemon balm combination or placebo in 100 participants with menopause-related sleep complaints.	The combined-herb group reported fewer sleep problems than the placebo group. The result does not show whether lemon balm alone helped.

These findings are promising enough to justify more research, but they are not proof that lemon balm tea treats insomnia, hot flashes or other symptoms. Tea made from leaves may differ from the extracts studied, and neither trial establishes an effective tea dose. The 2021 comparison also does not mean you should replace a prescribed medicine with lemon balm tea.

How can you use lemon balm tea?

If you would like to try it, start with a small cup and notice how you feel. There is no established amount of lemon balm tea for menopause. Avoid driving or other activities requiring alertness if it makes you feel sleepy.

This chilled lemon balm tea is an easy way to try the herb. It is a recipe for flavor, not a dose shown to relieve symptoms.

Ingredients

1 litre drinking water (about 4¼ US cups)
2 sprigs fresh lemon balm, about 5 g or 8–12 leaves

Steps

Wash the lemon balm under running water and place it in a clean covered container.
Add the water and refrigerate for 2–4 hours to infuse.
Strain the leaves and serve chilled.
Keep the remaining drink refrigerated and drink it within 24 hours for the best flavor. Discard it after 2–3 days, or sooner if it becomes cloudy, slimy or sour-smelling.

Use food-grade lemon balm from a reliable source, and do not leave the prepared drink at room temperature for more than a few hours. You can include it in a bedtime routine, but do not rely on it to resolve ongoing sleep disruption.

Who should be careful with lemon balm tea?

Check with a clinician or pharmacist before using lemon balm regularly if you take sleep medicines, sedatives or other medicines that cause drowsiness. Combining them may increase sleepiness. If you have a thyroid condition or take thyroid medication, ask your clinician before using lemon balm, because its effects and interactions are not well established.

If you are pregnant or breastfeeding, ask a clinician before using lemon balm products regularly; safety information is limited. Stop using the tea and seek advice if you develop a rash or another concerning reaction. Do not stop prescribed medication to try an herbal drink.

See a clinician if poor sleep, hot flashes or mood symptoms are persistent, worsening or disrupting daily life. Seek prompt medical assessment for vaginal bleeding after menopause, rather than assuming it is a normal symptom.