Lemon Balm
Commonly used for
SleepFocusAnxiety
Where to Buy
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Lemon balm appears to enhance GABA signaling promoting relaxation without significant next-day sedation. Evidence supports modest improvements in anxiety and sleep quality particularly in individuals with mild symptoms.
How is it used? / Administration
Form: Standardized Melissa officinalis extract
Typical dose studied: 300–600 mg/day
Timing: Evening for relaxation or divided twice daily
Frequently combined with valerian for sleep support. Standardized extracts have more consistent evidence than herbal teas.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: Hypothyroidism / Hashimoto's thyroiditis
Interacts with: Sedatives; Thyroid medications
Already taking it? Monitor for excessive drowsiness when combined with other calming supplements.
Research & references
Kennedy DO et al. (2004). Melissa officinalis and laboratory-induced stress. Psychosomatic Medicine. Cases J et al. (2011). Lemon balm for anxiety and sleep disturbances pilot trial. Mediterranean Journal of Nutrition and Metabolism. Sarris J. (2018). Herbal medicines in psychiatric disorders update. Phytotherapy Research.
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