Is Lemon Balm Tea Good for Stress?

Partly: lemon balm tea may help you relax during mild, occasional stress, although its mechanism is unclear and evidence for the tea itself is limited. Studies of lemon balm preparations are promising, but they do not establish that a brewed cup has the same effects. If you try lemon balm tea, use a food-grade product and consider the precautions below.

Is lemon balm tea good for mild stress?

Lemon balm tea may be worth trying as a relaxing ritual when stress is occasional and manageable. Some clinical research suggests lemon balm can improve anxiety symptoms, but anxiety scores are not the same as a direct measure of everyday stress. The evidence cannot tell you how much a particular cup of tea might help.

Taking a quiet break to prepare and drink tea may feel relaxing in itself. That experience is individual, and it does not establish that lemon balm is responsible for a change in mood. Nor does it mean lemon balm tea treats an anxiety disorder or replaces care for persistent symptoms.

For a broader look at the best drinks for stress, consider the evidence for each option separately. A drink can be part of a routine, but it is not a substitute for addressing stress that continues to affect daily life.

How might lemon balm work?

Researchers have not established exactly how lemon balm might affect stress or anxiety in people. The mechanism remains unclear, including whether any effects observed with studied preparations would occur with tea.

The contents of a cup can vary with the leaves, the amount of water and the preparation method. A product used in a clinical trial may therefore differ from a homemade drink. Feeling calmer after a cup is possible, but it does not establish how the tea worked or whether it caused the change.

It is also important to distinguish a pleasant experience from a proven effect. The current evidence does not identify a reliable way to prepare lemon balm tea specifically for stress relief.

What does the evidence show?

A 2021 systematic review and meta-analysis of clinical trials found that lemon balm improved average anxiety and depression scores compared with placebo. The authors cautioned that there were relatively few trials and substantial differences between their methods. They called for more high-quality research to establish clinical effectiveness.

A 2022 review of medicinal plants also reported encouraging clinical findings for lemon balm in mild anxiety and stress-related symptoms. It noted that the mechanisms of the plants reviewed need further study.

These findings concern lemon balm preparations, not an established recipe for a cup of tea. Results from one preparation cannot automatically be applied to another, and an improvement in an average anxiety score does not predict how any one person will feel.

Overall, the evidence is limited rather than conclusive. It does not establish an effective tea strength or amount for stress, or show that homemade lemon balm tea works better than placebo.

How can you use lemon balm tea?

If you want to try lemon balm tea, choose leaves identified as food-grade lemon balm (Melissa officinalis). The cold infusion below is one way to prepare it for drinking; it is not a recipe proven to relieve stress.

Ingredients

• 1 liter water (about 4¼ US cups)
• 8–12 fresh lemon balm leaves (about 5 g)

Steps

1. Rinse the lemon balm leaves under running water.
2. Add the leaves and water to a clean, covered pitcher.
3. Refrigerate for 2–4 hours to infuse, then strain if desired.
4. Keep refrigerated and drink within 24 hours for the best flavor. Discard after 2–3 days, or sooner if the infusion becomes cloudy, slimy or sour-smelling.

Do not leave the infusion at room temperature for more than a few hours. If you prefer a packaged tea, check that the label identifies lemon balm and follow its preparation directions.

Notice how you feel, but do not assume that a stronger brew will work better. If the tea is enjoyable, you can treat it as a pause in your day rather than as a measured stress treatment.

Who should be careful with lemon balm?

If you are pregnant or breastfeeding, considering lemon balm tea for a child, taking medication or managing a health condition, ask a clinician or pharmacist whether it is appropriate for you. They can help you assess any uncertainty about safety in your situation. Do not stop prescribed medication to try a tea.

Stop using lemon balm tea and seek medical advice if you experience an adverse reaction. Keep the product packaging if available so you can identify its ingredients when asking for advice.

Talk with a healthcare professional if stress or anxiety persists, worsens, or interferes with sleep, work or daily life. Seek urgent help for thoughts of self-harm or sudden, severe symptoms such as chest pain or difficulty breathing.