Before going further, let’s make it clear that we’re discussing melatonin supplements in relation to the everyday person who might have a little trouble falling asleep or staying asleep. If you suffer from serious insomnia, melatonin may still be right for you, but be sure to consult with a professional about your condition first.

What is Melatonin?

Melatonin is a hormone produced naturally by our bodies. It’s made by the pineal gland in our brains and helps regulate our body’s inner clock, or circadian rhythm. Our bodies instinctively know to produce more melatonin at the onset of night, allowing us to fall asleep more easily at the end of the day. It’s why we naturally feel more sleepy in dark environments as opposed to bright ones.

The melatonin we can find at stores is a form of the hormone that’s been synthesized in a lab. The hormone is also present in some foods like walnuts and olives. For that reason, the supplement isn’t heavily regulated in the United States and Canada, and can be purchased easily over the counter.

Other countries like the UK have some confusing laws pertaining to melatonin. While not often sold in stores, it’s legal to purchase online and get it shipped to you. Melatonin supplements also fall into a grey area in many other European countries, as well as in Australia. Most people who want it order it from the United States with no issues. If you’re interested in ordering melatonin online, it’s best to research the laws in your own country before ordering.

The Importance of a Good Night’s Sleep

You could eat right, exercise often and do your best to avoid harmful chemicals, but how healthy really are you if you can’t get a good night’s sleep? To put it simply, if you’re not getting enough sleep on a regular basis, you’re not living up to your full potential.

There are a lot of different reasons why so many of us fail to get adequate sleep. It could be because of too much internet before bed time, an overwhelming workload, too much coffee consumption or an anxious and overactive mind. Whatever the case may be, failing to get a good night’s sleep comes with a number of consequences.

A lot goes on when we sleep with both our bodies and our brains. When in a deep, restful sleep, our bodies balance hormones, heal injuries and repair damaged tissue. On the brain side of things, a good sleep helps us remember important information we learned that day. Sleep also allows the brain to rest so that it can be alert and responsive the following day.

And then there’s the topic of dreams. Without getting too deep into psychology, it’s widely believed that dreams help us process many of our life experiences on an emotional level. Memories of certain people or events that we may try to suppress while we’re awake often show up in our dreams. Some psychologists believe that that’s a good thing, as dreaming allows us to work out certain issues that we’re not always proficient at processing consciously. But the shallower the sleep, the less effective this emotional processing becomes.

A “good night’s sleep,” of course, is a vague term that’s a little different for everybody. Most doctors recommend 7-8 hours of sleep a night. Personally, that’s what I need to properly function the next day. Some people claim to only require 4 or 5 hours of sleep. I’ve always been jealous of those people, but will never become one of them. I’ve tried many times, but after only 5 hours of sleep I just feel awful!

You likely already know the number of sleep hours that works best for you. The question is, are you really sleeping that amount of time each night?

Sleep, of course, is not only about the number of hours slept. Depth is also important. We enter the ‘rapid eye movement,’ or REM phase when our dreams are at their most vivid. But there’s also an even deeper phase of non-REM sleep. This deepest phase is when the body does most of the work to repair itself from injury. Even if we’re not aware of the science behind sleep, humans instinctively know to get a good night’s rest when sick or injured. (1)

Waking up in the middle of the night can interrupt the brain’s REM cycle, thus diminishing the quality of sleep and leaving someone feeling unrested the next day. Some people have no problem falling asleep but have issues with frequently getting woken up, which is another reason why many seek out external aids like melatonin or sleeping pills.

The Harmful Side Effects of Common Sleeping Pills

Before we dive deeper into the benefits and potential drawbacks of melatonin, let’s take a look at why you don’t want to be taking typical sleeping pills. This includes both prescription and over-the-counter medications.

One of the most popular prescription sleep aids these days in Ambien, which is one of the brand names for the chemical zolpidem. Ambien was originally touted as a safer alternative to even more harmful prescription meds. But after a couple decades of common use, more and more people are starting to learn of its harmful side effects.

Side effects include nausea, diarrhea, depression and, ironically, insomnia. Disturbingly, people can become addicted to the drug and withdrawal effects can become serious. People have also been reported to sleep walk and even sleep drive while on Ambien. (2)

Some of the common over-the-counter sleeping aids include Tylenol PM, Advil PM or Nytol. A lot of these products combine cough and cold relief with a sleep aid. But as we already went over here, there are plenty of reasons to be weary of this kind of cough medicine.

Side effects of over-the-counter sleep medication include daytime drowsiness, liver problems and gastrointestinal problems. They could also potentially become addicting. (3)

Is Melatonin Safe?

Melatonin is generally considered safe. The most common side effects people complain of are dizziness or headaches (see more about ‘melatonin hangovers’ down below). According to an article by the New York Times, you should think twice about taking melatonin if you’re on prescription meds for diabetes or blood pressure. (4)

The main concerns surrounding melatonin are based on the fact that it’s still a relatively new supplement. While there aren’t any serious side effects associated with melatonin, we still don’t really know about potential harm caused by long-term use.

While not necessarily a side effect, another thing you should know about melatonin is that it will likely give you more vivid dreams than you’re accustomed to. Some people have a hard time with this and stop taking melatonin as a result. At least in my case, dreams could sometimes get intense but I never had any nightmares while taking melatonin. Conversely, I’d sometimes wake up feeling like I’d just returned home from a grand adventure.

My Experiences With Melatonin

Taking Melatonin for Jet Lag

I first tried taking melatonin after reading that it was good for jet lag. Like many people, I get pretty bad jet lag when traveling to the opposite side of the world. Sometimes I end up waking up in the middle of the night for several days straight. Melatonin, I’d read, helps your body readjust its circadian rhythm so that you can adapt to the day/night cycle of wherever it is that you are.

And in my case, it worked. After taking melatonin, I was able to fall asleep at a normal time and actually stay asleep, mostly eliminating jet lag after a day or two.

Taking Melatonin on a Regular Basis

After my success with melatonin for jet lag, I tried taking it regularly. Why? Because I’ve often had difficulties falling asleep at night. And for some reason, over the years I’ve gradually become more sensitive to light and sound when I sleep. I figured that if melatonin is considered safe, natural and chemical free, then why not also take it on those nights when I lie awake in bed?

And melatonin came through for me again. One tablet would do the trick and I would sleep easily and deeply, feeling refreshed the next morning.

Developing a Melatonin Tolerance

I soon noticed, though, that taking just one tablet wasn’t enough. I found myself still lying awake in bed some nights after taking the same amount that would’ve knocked me right out before. So I tried doubling the amount, which worked.

But there would be nights when I’d go to my bottle of melatonin tablets, only to find it empty. And without it, I’d have a much harder time falling asleep again. While I never in any way felt addicted to it physically, I did start to become dependent on it for normal sleep, especially as my tolerance continued to grow.

Melatonin Hangovers

Personally, I haven’t experienced any bad side effects from melatonin other than some mild ‘melatonin hangovers.’ For me, they’d consist of waking up some mornings feeling groggy and with a bad case of brain fog. Nowhere near as an alcohol hangover, though! And I never experienced any headaches from melatonin. But many other people do report them.

Typically, after some light stretching, a shower and coffee, I’d feel good as new and the melatonin hangover would no longer be detectable. But why did this happen some mornings and not others? While I can’t say for sure, I think it has something to do with taking melatonin too late in the night, already past the time I normally fall asleep on other nights. With that in mind, knowing when to take melatonin could be a factor in preventing these ‘melatonin hangovers.’

Do I Still Take Melatonin?

The ‘melatonin hangovers’ were not bad enough to get me to stop taking it. For me, the positives far outweighed the negative. But the reason I no longer take melatonin on a regular basis anymore is because of the simple fact that at one point, I felt the need to take it on a regular basis. I just don’t like knowing that I’m dependent on any one thing for such a normal function like sleep.

Looking at the topic of sleep from a holistic perspective, it’s safe to say that if you need supplements every night to sleep, something else is out of order with either your health or your lifestyle. Or sometimes, in the case of nightmare neighbors, you might just need to move!

I decided to look at alternative ways, which I’ve listed down below, to prepare for sleep at night. Changing my habits, listening to soothing music and drinking calming teas have proven successful. I’m now able to get a decent sleep again without the need for melatonin.

I still do, however, have a positive view of melatonin overall. I think it’s an excellent tool to get over jet lag. And I might take a tablet or two when I realize those neighbors down the hall won’t be finishing their late night party anytime soon.

All in all, I would definitely recommend taking melatonin supplements if you’re having trouble sleeping. But you should also more closely examine why it is you think you’re having trouble sleeping in the first place, and change the things that you can.

When to Take Melatonin

If you’re taking tablets, you generally want to take them 20 – 30 minutes before you plan to sleep. The back of the bottle of the ones I usually take recommends 20 minutes. There’s also liquid melatonin available, for which even less time may be required.

But what happens if you take melatonin and you suddenly receive an urgent email that you need to respond to, or some other incident occurs that you need to stay awake for? I can only speak from my own experience, but it never turned out to be a big deal. I did indeed get sleepier from 20 minutes after swallowing the tablet, but it didn’t knock me out either. I could still function normally if something came up.

That’s one of the scary things about taking chemical-based sleeping pills. When they kick in, you can sometimes really feel like you have no control over your body anymore. But melatonin doesn’t do that and feels much more natural (because it is!) That’s another reason why I’ve felt secure and at ease taking melatonin.

Determining the Right Melatonin Dosage

If you’re new to melatonin supplements, you might be confused by how many milligrams to take. You’ll find products ranging from 1 all the way up to 10 mg!

Like with anything you’re trying out for the first time, start small. Try one tablet of either 1mg or maybe 3mg and see how it works for you. You might decide that 1mg is too weak, or 3mg a little too strong. But as mentioned above, you’ll build up a tolerance over time, which is one of melatonin’s main downsides.

I started with 3mg, simply because I knew little about melatonin when I first tried it. The 3mg happened to be the most common dosage on the shelf at the time. I’ve also tried taking 5mg tablets, which, as one would guess, are noticeably stronger. The only times I’ve tried taking 10mg tablets were to combat jet lag, and I generally stuck with a couple 3mg or a single 5mg tablet.

That’s just my experience. Again, if you’re interested in taking melatonin supplements, start small and see what happens.

What I’ve Tried

Though I was certain I’d tried at least 2 or 3 different brands, it turns out all the melatonin I’ve bought was the Natrol brand. The reason for my confusion was that they use a few different label designs just for their melatonin products alone.

Anyway, I can say that they work. I’ve tried both the regular tablets in addition to the ‘time release’ kind. The time release variety did seem to help me sleep a little more deeply, but not too deep to avoid being woken up by sudden loud noises. There a lot of brands out there, so feel free to experiment with different kinds to determine which works best for you.

Other Natural Ways to a Get Better Sleep

There are some other ways to get yourself to fall asleep at night that don’t involve taking a supplement. Try these first if you’re considering melatonin or another kind of sleeping aid. Or, if you’re already taking melatonin nightly as a habit, you could start trying these ideas or techniques to help wean yourself off.

Calming Teas

Drinking a calming tea at night can be an effective and healthy alternative to synthetic supplements. Some popular calming herbal teas include lemon balm, chamomile, lavender and valerian, to name just a few.

Meditation

This one is pretty self-explanatory. Ever tried to meditate in the day time and struggled with drowsiness after awhile? Well, why not just try meditating at night? That way you won’t have to feel guilty about falling asleep!

ASMR Videos

If you don’t know what ASMR is, it stands for ‘Autonomous sensory meridian response.’ But that’s likely confused you even more. Basically, ASMR refers to certain ‘trigger’ sounds which produce a relaxing tingling sensation in the listener, especially at the top of the scalp. You can also feel tingles in your shoulders, back, or anywhere in the body.

Simply go to Youtube, type in ASMR and you’ll have literally thousands of videos to choose from. Many ASMR video producers make videos specifically for those with trouble sleeping. I love ASMR and often put a video on in the background while reading a book at night.

Stop Looking at Screens Before Bed

Make it a habit to stop looking at screens (TV, computer, smartphone, whatever) for an hour or two before bed time. Not only does the increased mental stimulation make it harder to sleep at night, but the brightness of the screen can inhibit your brain from naturally producing melatonin on its own.

This kind of contradicts the point above about ASMR, as most ASMR content is found on YouTube. You could try downloading just the audio track of your favorite videos, or dim the brightness of your screen a bit if you prefer to watch.

Stop Listening to Upbeat Music Before Bedtime

What kind of music you listen to at night can also impact your sleep. People listen to upbeat, energetic music at the gym to help get them pumped up for strenuous exercise. But if you’re some who struggles with sleep, it’s probably best to hold off on that “Sweatin to The Oldies Vol. 3” tape until morning.

The same applies for action-packed movies or TV. Think of the music you enjoy and put it into a ‘calming’ or a ‘stimulating’ category. Before bedtime, only consume calming music or media and not the stimulating kind. It sounds too simple to be true, but it really works.

Conclusion

I have melatonin to thank for many deep and restful sleeps. If you’re someone who really struggles with sleep at night, it can be a fantastic alternative to potentially dangerous chemical-based medicines. And hopefully you now have a better understanding of when to take melatonin and how much. While taking melatonin every night is certainly better than not getting a good night’s sleep at all, also consider changing some of your habits first to see if you can start sleeping better completely naturally.

Sources

(1) https://www.webmd.com/sleep-disorders/guide/sleep-101

(2) https://americanaddictioncenters.org/ambien-treatment/side-effects/

(3) https://www.cbsnews.com/news/many-misuse-over-the-counter-sleep-aids/

(4) https://well.blogs.nytimes.com/2017/01/06/is-the-sleep-aid-melatonin-safe-for-children-and-adults/

The post The Quest for a Better Sleep: My Experience With Melatonin appeared first on Holistic Health for Life.

What is Brain Fog and Why do so Many People Have it?

Many of us suffer from it, but due to its very nature, it can be difficult to pinpoint exactly what it is. Brain fog is what happens when we feel like something is just ‘off’ with our memory or thought process. It can negatively effect our concentration and even mood. It can last a whole day, or sometimes even longer. We can all agree that brain fog is no fun, but why does it seem to be so common nowadays?

A few of the major causes of brain fog are obvious. A night of heavy or even moderate drinking is likely to result in brain fog the next day. And of course, a lack of sleep is another major culprit. Other commonly overlooked causes are dehydration and a poor diet. Sometimes, getting yourself hydrated may do the trick, but a regular diet full of sugars and processed foods will take longer to fix. But what about experiencing brain fog when you’re otherwise sleeping normally and eating healthy foods?

There’s no way to say for certain what the real cause of brain fog is, as it effects everyone differently. But it’s probably safe to assume that so many people suffer from it nowadays due to our fast-paced and competitive lifestyles. While modern technology helps us get things done more quickly than ever before, we simply fill up our day with more and more tasks. It’s likely that our brains were never meant to keep track of so many things and process so much information at once. This overstimulation and mental burnout is likely the major cause of brain fog.

The first natural reaction when experiencing brain fog is to head right for the coffee machine. Coffee will definitely help in the short term, but it’s far from being a permanent brain fog cure. Fortunately, a number of nootropic herbs are widely available. Ginkgo biloba, in particular, can not only boost memory and concentration in the short term, but it can even help the brain grow new neurons and cells over time.

You may have heard of this popular brain fog remedy before, but let’s take a look at what ginkgo actually is before learning about why it’s one of the best herbs for the mind.

What is Ginkgo Biloba?

Ginkgo is an ancient species of tree which has been highly revered by the Chinese, Koreans and Japanese for centuries. Incredibly, a ginkgo tree can live for up to 1,000 years!

Confusingly, the plant is also often written as ‘gingko.’ This alternate spelling is not technically wrong, as they’re both based off of the original Japanese word: gin kyo, Another name for the tree is the ‘maidenhair tree.’

Though native to China, ginkgo biloba supplements are now one of the most common health supplements globally. The beneficial compounds from the tree’s seeds and leaves are extracted to produce capsules, tablets and teas. Ginkgo biloba extract is used to treat a wide variety of ailments – many of them brain related.

Ginkgo Biloba: One of the Best Brain Fog Remedies

Ginkgo biloba has long been used to improve brain function. The herb can both improve focus and concentration as well as slow memory loss. It’s even given to those suffering from dementia. But how, exactly, does ginkgo biloba work its magic?

The main reason why ginkgo biloba is one of the best herbs for brain fog is because it helps increase blood flow to the brain, stimulating neurons in the process.

One of the most common formulas of ginkgo biloba extract is known as ‘EGb761.’ To use some scientific terms, this particular formula is made up of 24% flavanoid glycosides and 6% terpene lactones. These two groups of compounds are believed to be largely responsible for increasing blood flow to the brain.

Furthermore, lab studies conducted on animals have shown ginkgo biloba to improve memory by producing new cells in the part of the brain known as the hippocampus. The hippocampus could be considered the brain’s “memory center,” responsible for both short-term and long-term memory. (1)

Ginkgo is even considered to be an adaptogen, which helps the body adapt to stress. If you’re someone who experiences lots of stress, you’re likely well aware that too much stress can be a precursor to bad bouts of brain fog.

On top of all that, ginkgo biloba is full of antioxidant and anti-inflammatory properties, which can benefit not just the brain but many other aspects of our bodies and wellbeing. With all that ginkgo has going for it, it’s no wonder why it’s widely considered to be such a powerful brain fog cure.

The Best Ways to Consume Ginkgo Biloba for Brain Fog

There are a number of ways to consume ginkgo biloba. As mentioned, ginkgo extract is widely available at many stores in a variety of forms, making it one of the top-selling brain fog supplements. Or, you could buy your own leaves and produce home-made infusions or teas.

Let’s take a look at the various ways you can use ginkgo biloba as a brain fog cure.

Supplements

Ginkgo biloba supplements are popular in either capsule or tablet form. One of the brands I’ve tried a number of times are the supplements made by Doctor’s Best. I’ve also tried some other brands of ginkgo supplements, only to later learn that other brands sometimes sneak in extra ingredients into their products, such as soy or other chemicals.

The Doctor’s Best brand tells you exactly how much flavone glycosides and terpene lactones you’re getting, while a number of reviews vouch for the purity of the herbs. There are, of course, plenty of other brands out there online or in your local store, so don’t be afraid to do your own research.

In general, you want to be taking from 120 – 360mg of ginkgo biloba supplements a day to reap its benefits as a brain fog cure. (2)

Ginkgo Biloba Tea

Ginkgo biloba tea is an effective brain fog remedy in liquid form. Unlike with capsules, the ginkgo biloba tea sold in stores often comes mixed together with a few other herbs. One of these is ginseng, a well-known adaptogenic herb that can help boost the stress-reducing properties of ginkgo.

Another herb commonly found in ginkgo biloba tea products is gotu kola. Gotu kola, native to South Asia, is yet another brain-boosting herb that’s common in both Ayurveda and traditional Chinese medicine. Ginkgo biloba may even come packaged together with green tea, which we already know is good for memory and concentration.

Ginkgo biloba tea can come in a variety of forms. From tea bags to powdered and liquid extracts, tea lovers have plenty of options. You can also try purchasing some raw leaves yourself and brewing your own loose-leaf ginkgo biloba tea.

Ginkgo & Cayenne Pepper for an Instant Brain Boost

The other week we discussed cayenne pepper and how it works so well with other herbs, as it removes blockages which might prevent beneficial compounds from traveling throughout the body. We also went over how Dr. Schulze, one of the most prominent advocates of cayenne pepper, specifically recommends taking cayenne pepper with ginkgo biloba for an instant brain boost. And he’s not alone.

Lesley Bremness, author of The Essential Herbs Handbook, also has her own cayenne/ginkgo recipe to share. But first, you’re going to need to prepare a special blend in advance.

Bremness advises taking 4.5 teaspoons of both dried ginkgo powder and gotu kola powder, in addition to 1 teaspoon of cayenne powder. Mix all the powders together to create your blend, keeping what you’re not using in an airtight container.

Then, take 1 teaspoon of powder from the blend, steeping it in hot, just-boiled water for about 10 minutes. You can drink a cup of this fast-acting brain fog cure up to three times a day. But if you’re new to cayenne pepper, be sure to check this article for potential side effects. (3)

Ginkgo Biloba Tincture

Another way to experience a relatively fast-acting brain boost is to take ginkgo biloba in tincture form. Tinctures are typically alcohol-based, as alcohol can extract certain compounds from herbs that hot water alone cannot (though the reverse is also true).

Ginkgo biloba tinctures are highly concentrated and can act as a quicker-acting brain fog remedy than tablets or capsules. However, many complain of ginkgo tinctures tasting very bitter.

I personally don’t have any experience with ginkgo biloba tinctures yet, but there are a few kinds I’m hoping to try out soon. This product by Herb Pharm is advertised as a brain and memory booster, and contains both ginkgo and gotu kola, among other herbs.

Meanwhile, this product is promoted more as a circulation enhancer (certainly not a bad thing), but its ingredients consist of both ginkgo biloba and cayenne, meaning it might act as a nice brain fog cure as well.

Potential Ginkgo Biloba Side Effects

As ginkgo biloba acts as a natural blood thinner, you should be cautious about taking it if you’re already on some sort of anticoagulant medication.

In most individuals, side effects are rare, but you may experience things like nausea, vomiting or diarrhea. You should discontinue taking whatever form of ginkgo you’ve been consuming if you notice any undesirable side effects.

And as always, be sure to consult with a physician before taking ginkgo biloba supplements, especially if you’re already on prescription medication.

Conclusion

Ginkgo biloba is an incredibly ancient plant. But in our fast-paced modern era, it may be more relevant than ever. As it’s one of the best brain fog remedies, an undesirable ailment which is growing increasingly common, more and more people will likely start turning to it in the near future. Ginkgo biloba goes beyond just being a nootropic, however. As mentioned above, it also acts as an adaptogen and improves circulation. And some cultures have even taken it to increase vitality and sexual energy. There’s a wide range of uses for ginkgo biloba, and also plenty of different forms to take it in. If you need a brain boost or circulation enhancer, you’re likely to benefit by giving it a try.

Sources

(1) https://www.superfoods-for-superhealth.com/ginkgo-biloba-benefits.html
(2) https://nootriment.com/ginkgo-biloba-tea/
(3) “The Essential Herbs Handbook” by Lesley Bremness

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Lemon balm is an herb that needs little introduction. Popularly known as the “calming herb”, the nootropic reputation of lemon balm often precedes its other highly reputed health benefits. Other benefits of lemon balm include anti-diabetic effects, maintenance of healthy skin, and lemon balm’s function as a strong yet soothing sedative. 

Despite its name, the lemon balm plant hails from the mint family. Its genus name, Melissa officinalis, contains the Greek word (Melissa) for the honeybee. This is because the plant is known to attract bees. Lemon balm is native to Europe and has been used medicinally to treat poisonous bites from as early as the 14th century. Traditionally, Greek and Roman herbalists toted it as a cure for a wide range of ailments and conditions including hair loss, digestive illnesses, open wounds, and skin infections. It was also used as an insect-repellent in some cultures [1], [4].

Main Functions & Benefits of Lemon Balm

There’s a wide range of benefits this special herb provides, but let’s take a look at lemon balm’s five main healing properties:

1. Lemon Balm as a Nootropic

Nootropics are substances which, when ingested, can enhance the functioning of the cognitive regions of the brain. As a result, they are known to improve concentration, short-term memory, focus, and alertness within a short period of time.
Nootropics also have mood-enhancing properties, which is generally achieved by altering concentrations of neurotransmitters [6].

Lemon balm’s nootropic capabilities are what have earned it its reputation as a calming herb with significant sedative effects. This is attributed to a compound within the herb known as ‘rosmarinic acid,’ which inhibits the production of GABA transaminase (an important enzyme which catalyzes chemical reactions) and consequently prevents a GABA deficiency in the brain.
When consumed, for instance in tea, the most notable nootropic effects of lemon balm are calmness and elation. These effects usually take place within around 10 minutes [3].

A study in Australia showed that lemon balm does indeed alter the state of mind by boosting alertness, inducing a positive mood, and enhancing problem-solving skills and short-term memory [2].

2. Lemon Balm in Skin Care

The cosmetic use of lemon balm dates back as far as the 14th century. Even then, it was known to improve the texture and tone of the skin and was especially effective when it came to the eradication of wrinkles [2].

The topical use of lemon balm essential oil has proved beneficial in a number of ways. Other than the acceleration of the healing process of open wounds, it tightens, smoothens, and stimulates the skin to optimize blood circulation [4].

To date, it is recognized as one of the most powerful antioxidant-rich essential oils available; something that is reflected aptly by its costliness.

Lemon balm essential oil is known for its incredibly invigorating qualities. This can be attributed to its antioxidant-rich constitution that includes the likes of ‘caffeic acid’ and ‘rosmarinic acid.’ Its antioxidant qualities are so strong that a report published in Toxicology and Industrial Health showed that the herb could reduce oxidative stress in people exposed to radioactive conditions! [1]

Studies into the potency of lemon balm have revealed that two of its antioxidants, ferulic acid, and caffeic acid, are able to penetrate the skin all the way into the cutaneous layers when applied topically. This is what makes it able to provide protection from UV rays, especially in radioactive environments [4].

Lemon balm also contains a crucial compound known as eugenol. Eugenol is a powerful anti-inflammatory. It’s very effective in the treatment of skin conditions such as cold sores and the herpes virus. Other constituents of lemon balm include flavonoids and tannins that enhance its antiviral properties [2], [4].

3. The Anti-diabetic Effects of Lemon Balm

The research that has been conducted into the anti-diabetic effects of lemon balm are preliminary but very promising. In a study where mice were used as the test subjects, it was clear that the antioxidant activity of lemon balm reduced the glucose levels in mice that had type 2 diabetes.

But that’s not all! Over a period of 6 weeks, the mice also showed increased glucose tolerance levels and also an increase in the availability of insulin in their bodies [5].

Despite being far from conclusive, this study proved that lemon balm may have a powerful anti-diabetic effect thanks to its antioxidant-rich constitution.

4. Lemon Balm as a Cure for Insomnia

Lemon balm has been touted as a great cure for insomnia and anxiety for centuries. Its sedative properties are so potent that a sniff of its aroma alone is enough to induce strong feelings of calmness. It is said to enhance the quality of sleep especially in children and menopausal women [2], [3].

The sedative effects of lemon balm are very potent. They can be felt in as few as 10 minutes after ingestion and are said to induce a deep, restful sleep within the first 30 minutes after consumption [3].

5. Lemon Balm in Liver Health

Lemon balm takes on a supportive role when it comes to ensuring the health of the liver. It is known to keep the liver functioning at full capacity especially when it is burdened by unhealthy diets, alcohol and other harmful drugs. In addition to providing support, it also plays a role in the formation of two antioxidants by the liver: superoxide dismutase and glutathione [2].

Lemon Balm Dosages

There are a number of ways to consume lemon balm, the most popular of which is infused teas. However, in the treatment of digestive illnesses, anxiety, and sleeplessness, the substance is ingested as a capsule with a recommended dosage of between 300mg and 500mg, taken thrice a day.

In topical form, experts recommend that it should be applied not less than three times a day onto the affected areas to maximize its anti-microbial effects.

Important note: Pregnant and breastfeeding women should restrict their lemon balm intake to trace amounts. Similarly, children should not be given large clinical dosages of lemon balm. People taking thyroxin (thyroid medication) should also stick to infused teas as their main source of lemon balm.

Sources

1. https://www.naturalnews.com/042942_lemon_balm_health_benefits_antioxidants.html
2. https://www.globalhealingcenter.com/natural-health/9-benefits-of-lemon-balm/
3. https://www.purenootropics.net/lemon-balm-an-exercise-in-individuality/
4. https://www.herbhedgerow.co.uk/lemon-balm-uses-in-natural-herbal-skincare/
5. https://www.ncbi.nlm.nih.gov/pubmed/20487577
6. https://www.nootropicsinfo.com/how-do-nootropics-work/

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