Lemon Balm

Overview

Lemon Balm (Melissa officinalis L.) leaf extract standardized to rosmarinic acid (C18H16O8) exerts anxiolytic and mild sleep-promoting effects through GABAergic mechanisms. Doses of 300–600 mg/day demonstrate moderate evidence for anxiety and depression reduction (meta-analysis: SMD −0.98 for anxiety, p=0.003). Commonly combined with Valerian in sleep stacks — additive sedation occurs. Interactions: potentiates CNS depressants (benzodiazepines, sedatives, alcohol) — use with caution; monitor sedation level. Mild GI upset possible at high doses. Essential oil has distinct pharmacology from leaf extract. Generally safe; acute dosing effects (anxiolytic) appear within 15–30 minutes.

Dosage

300 mg · Evening · Take with food

Scientific Sources

• PubChem CID:5281792 (Rosmarinic Acid, primary active compound)
• Yeung AW et al. Effects of lemon balm (Melissa officinalis) on depression and anxiety: systematic review and meta-analysis. Phytother Res. 2021;35(12):6690-6705.
• Subchronic supplementation of Melissa officinalis extract in healthy adults with emotional distress and poor sleep. Front Pharmacol. 2023.
• PubChem Compound 5281792

Frequently Asked Questions