Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Lemon balm (Melissa officinalis) has been traditionally used for a variety of ailments, including digestive issues, anxiety, and menstrual cramps. In recent years, scientific research has begun to investigate its effectiveness for menstrual discomfort. Several randomized controlled trials have examined the effects of lemon balm, particularly in adolescent girls with primary dysmenorrhea (menstrual cramps without underlying pathology). One notable double-blind, placebo-controlled trial published in 2015 found that adolescent girls who took 330 mg of lemon balm extract three times daily for three consecutive menstrual cycles experienced a significant reduction in both the intensity and duration of menstrual cramps compared to the placebo group (source). The proposed mechanisms include lemon balm's antispasmodic and anti-inflammatory properties, which may help relax uterine muscles and reduce prostaglandin synthesis, substances involved in pain and inflammation during menstruation. However, while these studies are promising, the total body of evidence remains modest, with relatively small sample sizes and short durations. More large-scale and long-term studies are needed to fully establish efficacy and optimal dosing. Overall, lemon balm appears to have a basis in both traditional use and emerging scientific validation for menstrual cramps, with a moderate level of evidence supporting its effectiveness.

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