Lemon Balm

Also known as: Melissa officinalis, melissa, sweet balm

Grade B — Moderate Evidenceherbanxietysleep

Recommended Dosage

300–600 mg

Anxiety: any time. Sleep: 30-60 min before bed, often combined with valerian.

Gentle anxiolytic herb that provides calmness without sedation. Pairs well with valerian for sleep. Watch thyroid interactions.

🧘Stress & Anxiety🌙Sleep🧠Cognitive Performance
Last reviewed: 2026-03-09

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

Thyroid medicationsModerate

Rosmarinic acid inhibits TSH binding and T4 uptake; avoid in hypothyroidism or monitor TSH

Sedatives / CNS depressantsModerate

Additive calming; caution with benzodiazepines, alcohol

⚠️ Important Notes

  • Thyroid interaction is the main safety concern
  • Cognitive calmness without sedation at lower doses
  • Topical 1% cream effective for cold sores

Clinical Evidence (2 studies)

Lemon balm reduced anxiety and improved mood

Kennedy DO et al. (2004) — Psychosom Med

300mg and 600mg reduced anxiety and improved mood; crossover RCT

View on PubMed

Valerian + lemon balm improved sleep quality

Müller SF, Klement S (2006) — Phytomedicine

Significantly improved sleep quality in insomnia; RCT

View on PubMed

Related Supplements

Passionflower

Grade B — Moderate Evidence

Gentle anxiolytic herb comparable to low-dose oxazepam. Effective for pre-surgical anxiety and sleep without next-day impairment.

L-Theanine

Grade B — Moderate Evidence

Amino acid from green tea. Promotes calm focus (alpha brain waves) without drowsiness. Excellent safety profile.

Valerian Root

Grade B — Moderate Evidence

Traditional sleep herb with moderate RCT support. Comparable to low-dose benzodiazepines. Not acutely sedating — builds over weeks.

Kava

Grade A — Strong Evidence

Cochrane-validated anxiolytic: significant anxiety reduction comparable to benzodiazepines. Use noble cultivar water extracts to minimize liver risk.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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