Lemon Balm
herbs
Lemon balm (Melissa officinalis) is a perennial herb from the mint family traditionally used to promote relaxation and cognitive function. It contains rosmarinic acid and other polyphenols that may support mood, stress relief, and mild digestive comfort.
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Benefits
Dosage
Typical Dose
300–600 mg extract daily or 1–2 cups tea
Upper Limit
1200 mg daily
Timing
Morning or evening; with meals for tea form
Forms & Bioavailability
Dried leaf tea
Moderate; rapid absorption via infusion
Standardised extract
High; concentrated rosmarinic acid content
Capsule
Moderate; dependent on extract standardisation
Tincture
High; alcohol-based extraction
Side Effects
Interactions
Research Summary
Clinical studies support lemon balm's traditional use for anxiety and sleep, with several double-blind trials demonstrating modest but significant improvements in stress markers and sleep quality. Research suggests rosmarinic acid mediates anxiolytic effects through GABA receptor modulation, though human studies remain limited.
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The Bottom Line on Lemon Balm
Lemon Balm is moderately researched with promising but sometimes mixed evidence.It is most commonly used for stress and anxiety reduction and sleep quality improvement. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Lemon Balm
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