If you’re looking for a simple, refreshing, and soothing herbal tea that’s caffeine free, fresh lemon balm is a wonderful choice. This aromatic herb, known for its calming properties, has a subtle lemon-mint flavor that makes it perfect for a relaxing drink. I have a lemon balm plant at home, and it was surprisingly difficult to find clear instructions on making fresh lemon balm tea from fresh leaves, so here’s everything you need to know!
What are the Health Benefits of Fresh Lemon Balm Tea?
The lemon balm plant is actually a part of the mint family, and its known for its calming properties for relaxation and better sleep. It’s a great tea to unwind with after a stressful day. But there are actually so many more benefits of incorporating lemon balm into your life:
- Reduces Anxiety: Lemon balm has calming properties that can help reduce anxiety and nervousness. A pilot trial found that lemon balm leaf extract reduced total anxiety manifestations by 18%, making it a natural choice for stress relief.
- Enhances Cognitive Function: Lemon balm may improve memory and cognitive function. A 2021 study found that lemon balm treatment enhanced memory, concentration, and mathematical processing speed, making it beneficial for mental clarity and focus.
- Eases Digestive Problems: It can help to relieve gastrointestinal discomfort such as bloating and indigestion. It can soothe the stomach and promote better digestion.
- Alleviates Menstrual Pain: The compound rosmarinic acid in lemon balm may help reduce menstrual symptoms like cramps and fatigue. A small study in Iran showed that lemon balm effectively relieved PMS symptoms and pain during menstruation.
- Aids in Cold Sore Healing: Lemon balm has antiviral properties and is often used in ointments to heal cold sores caused by the herpes simplex virus (HSV). While tea may not directly treat cold sores, drinking it could support the immune system.
- Supports Liver Health: Lemon balm has been shown to support liver detoxification pathways. It can deactivate enzymes responsible for creating fatty liver tissue, aiding in liver health and function.
- Benefits Alzheimer’s Patients: Lemon balm may help improve cognitive function in individuals with Alzheimer’s disease. Its neuroprotective properties make it a potential therapeutic herb for cognitive decline.
- Reduces Oxidative Stress: Packed with antioxidants, lemon balm can help reduce oxidative stress, which is associated with an increased risk of chronic diseases. This makes it a valuable herb for overall health and disease
Lemon Balm’s Natural Properties
Lemon balm is valued for its medicinal qualities, which include:
- Antibacterial: Lemon balm contains compounds that can inhibit the growth of certain bacteria, making it a natural choice for supporting immune health.
- Antiviral: It’s often used to combat viruses like herpes simplex (cold sores) due to its antiviral properties.
- Antioxidant: Rich in antioxidants, lemon balm helps reduce oxidative stress and may protect against cell damage.
- Anti-inflammatory: Its anti-inflammatory compounds may help soothe irritated skin, ease digestive issues, and support overall wellness.
What You’ll Need:
- 8–10 fresh lemon balm leaves
- 1 cup of hot water (just below boiling, about 190°F/88°C)
- Optional: A tea cup w/ an infuser and lid (I use one that’s similar, and I really love mine).
Step-by-Step Instructions:
- Harvest Your Lemon Balm
Pick 8–10 fresh lemon balm leaves from your plant. I usually do 10, because they’re fresh leaves so you need more to reap more of the benefits compared to dried lemon balm. Choose the healthy ripe leaves at the top of the plant, cut at the stems with clean scissors. They should smell a little lemony/minty. - Prepare the Leaves
Gently rinse and massage the leaves under cool water to remove any dirt or debris. Lightly bruise the leaves by rubbing them between your fingers. I also rip them into smaller pieces before I crinkle them up. This helps release the essential oils, enhancing the flavor and aroma. - Steep the Tea
Place the prepared leaves in a tea cup or teapot. Pour the hot water over the leaves. Cover the cup or teapot to retain the heat and essential oils. Let the tea steep for 20-30 minutes. Most instructions tell you 10-15 minutes, but I’ve found that 20 minutes is the perfect amount of time. Any less with fresh leaves and I don’t think you get all of the oils out of it. - Strain and Serve
If you’re using a cup w/ an infuser like I do, just remove the infuser and enjoy the tea. If not, remove the leaves with a spoon or strain the tea into another cup.
Enjoy your fresh lemon balm tea as is. It has a very light lemon, mint flavor. It also becomes very fragrant and smells so good. You can also add in a touch of honey or a squeeze of lemon for extra flavor. I don’t do that though, because you really don’t need it.
Frequently Asked Questions About Lemon Balm Tea
When Is the Best Time to Drink Lemon Balm Tea?
The best time to enjoy lemon balm tea depends on your goals:
- For Relaxation or Sleep: Drink it in the evening, about 30–60 minutes before bed, to help you unwind and improve sleep quality. I drink mine 30 minutes before bed.
- For Stress Relief: Enjoy a cup mid-afternoon to ease anxiety and promote calmness during a hectic day.
- For Cramps: Drink it at the onset of cramps or discomfort. The anti-inflammatory properties and rosmarinic acid can help reduce pain and muscle tension. You can also drink it during your period.
- For PMS Symptoms: Start sipping lemon balm tea a few days before your period to help manage PMS symptoms like mood swings, fatigue, and irritability. Definitely do it before, and you can also do it during as well.
- For Digestion: Sip on lemon balm tea after meals to support digestion and reduce bloating. But honestly hot and warm water can greatly help with your digestion dramatically and bloating too.
- For Focus and Clarity: Drink it in the morning or early afternoon to enhance concentration and cognitive function without caffeine.
Can You Drink Lemon Balm Tea Every Day?
Yes, lemon balm tea is generally safe to drink daily in moderate amounts. It’s caffeine-free and can be a soothing addition to your wellness routine. However, consult a healthcare provider if you’re pregnant, breastfeeding, or taking medications to ensure it’s right for you.
Does Fresh Lemon Balm Taste Different From Dried?
Fresh lemon balm has a more vibrant and slightly sweeter flavor compared to the earthy, mellow taste of dried leaves. If you have access to fresh lemon balm, it’s a great way to enjoy its aromatic oils and bright taste.
How to Store Fresh Lemon Balm
To keep your lemon balm fresh for tea, store it in a sealed container in the refrigerator for up to a week. Alternatively, you can dry the leaves and store them in an airtight container for long-term use. I usually just pick it fresh when I want to drink it, its a a lot easier because I don’t have to worry if it goes bad, or anything like that.
Can You Mix Lemon Balm With Other Herbs?
Absolutely! Lemon balm pairs well with:
- Chamomile: For extra relaxation.
- Mint: For a refreshing flavor.
- Lavender: For a calming floral note.
- Ginger: To aid digestion and add a warming kick.
Disclaimer: This blog post is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any new herbal remedies, especially if you are pregnant, nursing, taking medications, or have an existing medical condition.
