Lemon Balm Vs Ashwagandha
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Lemon balm and ashwagandha are adaptogenic herb and has traditionally been used to relieve stress and anxiety. These herbs have potential to soothe the nervous system, make us adapt to stress, and assist in relieving anxiety and depression symptoms. Ashwagandha when consumed with lemon balm can potentially relieve stress and anxiety, stabilize mood, boost energy levels and improve sleep quality.
While ashwagandha aids in defending against the consequences of ongoing stress, lemon balm goes a step further and aids in preventing the downward spiral.
This article details lemon balm and ashwagandha and their potential health benefits.
What is Lemon Balm?
Lemon balm, biologically known as Melissa officinalis is a calming herb belonging to the same family of mint. The herb originated from West Asia, North Africa, and Europe, and is now grown in different parts of the world.
Lemon balm has been used to improve mood and cognitive abilities but is also believed to improve digestive health due to analgesic and antispasmodic effects.
Can Alleviate Stress
Lemon balm is believed to alleviate the symptoms of stress and anxiety and elevate the mood. Studies revealed that it has the potential to make you less stressed and the effects of a meal containing lemon balm on stress levels were investigated.
Participants were instructed to consume lemon balm in beverages and yogurts for a few weeks. Stress test was conducted and results showed that specific dosages of lemon balm resulted in reduced stress, depression, and anxiety.
You can use 300mg of lemon balm capsule twice daily or 600 mg of lemon balm capsule in a single dose.
Improve Sleep Quality
Studies revealed that lemon balm when used with valerian can improve sleep quality and ease restlessness in children. In a large study of over 900 children, an improvement in sleep quality was observed in 80% of children who consumed lemon balm supplements. Moreover, improvement in restlessness was seen in 70% of children and no adverse effects were observed in these children.
Help with PMS Symptoms
Premenstrual syndrome is a condition affecting various teenage girls and is characterized by severe pain during menstruation. Research showed that lemon balm can help improve the symptom of premenstrual syndrome.
According to a study, individuals suffering from PMS were instructed to use either 1200 mg of lemon balm supplements or a placebo every day during menstruation. Results revealed that the lemon balm group experienced significant relief from these PMS symptoms.
May Improve Cognitive Abilities
Lemon balm is also known for its ability to improve cognition and memory. In a study, individuals were instructed to do some cognitive tasks including memory, concentration, and problem-solving abilities. Results concluded that participants who took lemon balm showed better performance compared to those who did not take these supplements.
Prevent Viral Infections
Lemon balm contains high levels of antioxidants which help fight free radicals and boost immunity. Moreover, some studies showed that lemon balm has antimicrobial properties and wards off infections. According to a review of various studies, lemon balm is effective against certain viruses like Herpes simplex virus 1 and 2 and prevents cold sores.
Evidence showed that lemon balm’s antispasmodic properties do wonders for relaxing smooth muscles. Animal studies showed that the administration of lemon balms in appropriate dosages resulted in the relaxation of smooth muscle.
Possible Risks or Side Effects
Lemon balm is usually considered safe for most healthy people however, very high dosages may result in some mild to moderate side effects. Some people may develop allergic reactions like skin rash or may suffer from nausea, headache, and heart palpitation.
There is not sufficient study on the safety and dosages of lemon balm however it should be avoided in people who are pregnant, suffering from a thyroid disorder, and in young people.
What is Ashwagandha?
Ashwagandha, biologically known as Withania somnifera, is one the most crucial herbs in Ayurveda which is an ancient system of medicine. For thousands of years, people have taken ashwagandha to reduce stress, boost energy, and sharpen focus. Healthcare professionals use this herb as a general tonic to enhance energy and relieve tension and anxiety.
Some people additionally proclaim that ashwagandha may be helpful for anxiety, Alzheimer's illness, and certain malignancies.
May Relieve Stress and Anxiety
Ashwagandha is best known for its ability to lessen stress and anxiety. It is categorized as an adaptogen, a chemical that aids the body in overcoming stress. Ginseng has the potential to regulate stress mediators like Heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1).
Supplements containing ashwagandha may help reduce stress and anxiety. According to a study of 60 people, the consumption of 240 mg of ashwagandha extract for 2 months resulted in a significant reduction in stress and anxiety.
Can Relieve Arthritis
Ashwagandha possesses analgesic properties and relieves pain by restricting the transmission of pain signals to travel along the central nervous system. Additionally, it could have some anti-inflammatory qualities.
Because of its analgesic and anti-inflammatory properties, several studies have indicated that it can effectively cure many types of arthritis, including rheumatoid arthritis.
According to a study, 125 persons with rheumatoid arthritis were instructed to use ashwagandha supplements and results showed a remarkable reduction in symptoms of arthritis.
Improve Athletic Performance
Evidence showed that ashwagandha can improve athletic performance and is a desirable supplement for athletes. According to a study, men and women who consumed 120-1250 mg of ashwagandha daily experienced a significant improvement in physical performance, endurance, and oxygen consumption during exercise.
May Boost Heart Health
Ashwagandha is also used to improve cardiovascular health. It has the potential to regulate blood pressure, reduce cholesterol levels, relieve chest pain, and lower the risk of heart disease.
According to research, ashwagandha root extract improved a person's cardiorespiratory endurance, which may promote heart health. However, additional studies are required to confirm the effects of ashwagandha on heart health.
Possible Risks and Side Effects
Small to medium doses of ashwagandha are considered safe to use and are well tolerated by people. However, large doses of ashwagandha may cause some adverse effects including nausea, vomiting, diarrhea, and stomach upset.
Lemon balm and ashwagandha have adaptogenic properties and help relieve stress and anxiety. They boost energy levels, improve exercise performance, prevent infections, improve heart, and brain health and prevent viral infections.