Lemon Balm
Also known as: Melissa officinalis, Melissa, Melissa leaf, Lemon balm (Melissa officinalis)
A 2021 meta-analysis of randomized clinical trials reported that lemon balm significantly improved anxiety and depressive symptom scores versus placebo, though study heterogeneity was high. Randomized controlled trials of standardised lemon balm preparations and food-based products found improvements in sleep quality and aspects of mood and cognitive performance in healthy adults. Aromatherapy inhalation studies are separate from oral supplementation.
Last reviewed: 2026-10-14 · 3 indexed studies
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Overview
Lemon balm (Melissa officinalis) is a culinary and medicinal herb used traditionally for anxiety, sleep and mood. Human trials and meta-analyses report modest benefits on anxiety, depressive symptoms and some measures of sleep and mood when given as oral extracts or in food matrices.
Mechanism & Function
Mechanism of Action
Preclinical and human studies cited in the included trials attribute effects in part to polyphenols such as rosmarinic acid, which may modulate GABAergic signalling (inhibition of GABA transaminase) and have anxiolytic/central nervous system effects; bioavailability of polyphenols may influence clinical effects.
Physiological Role
Modulation of central nervous system neurotransmission related to anxiety, arousal and sleep regulation, likely via GABAergic pathways and antioxidant/polyphenolic actions.
Primary Pathways
Performance / Health Relevance
Evidence is primarily relevant to reducing mild anxiety and improving subjective sleep quality and some aspects of mood and cognitive performance in the short term; there is no robust evidence for ergogenic or metabolic performance effects in the provided abstracts.
Evidence Review
Practical Use & Dosage
- Minimum Effective Dose
- Not established from provided abstracts.
- Optimal Range
- Not established from provided abstracts.
- Upper / Caution Level
- Not established from provided abstracts.
- Timing
- Varied in trials; oral preparations and food matrices were administered acutely or over short-term periods in RCTs.
- Best Format
- Standardised oral extracts or formulated phytosome to improve polyphenol bioavailability were used in some trials.
- Bioavailability
- One trial used a phytosome formulation to enhance oral bioavailability of polyphenolic components, which authors suggest may improve reproducibility of effects.
- Absorption Considerations
- Polyphenolic constituents (e.g. rosmarinic acid) have limited oral bioavailability; specialised delivery formats (phytosome) have been used to address this.
Safety & Interactions
Side Effects
- •No serious side effects reported in meta-analysis; individual trials reported no major adverse events in abstracts provided.
Contraindications
- Not established in provided abstracts.
Drug Interactions
- •Not established in provided abstracts; potential for CNS depressant interactions is mechanistically plausible but not demonstrated in these trials.
Who Should Avoid
- •Not established in provided abstracts; standard caution for pregnant or breastfeeding people and those on CNS depressant medication.
Monitoring
Monitor for sedation or interactions with other central nervous system active agents; consult healthcare professional for comorbidities or regular medications.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Lemon Balm typically used or indicated?
Lemon Balm is most commonly used for: Mild anxiety and stress relief, Sleep quality support, Mood modulation, Cognitive/mood support in healthy adults. Modulation of central nervous system neurotransmission related to anxiety, arousal and sleep regulation, likely via GABAergic pathways and antioxidant/polyphenolic actions.
How does Lemon Balm work?
Preclinical and human studies cited in the included trials attribute effects in part to polyphenols such as rosmarinic acid, which may modulate GABAergic signalling (inhibition of GABA transaminase) and have anxiolytic/central nervous system effects; bioavailability of polyphenols may influence clinical effects.
What is the recommended dose of Lemon Balm?
The optimal range is Not established from provided abstracts.. with a minimum effective dose of Not established from provided abstracts.. Best taken: Varied in trials; oral preparations and food matrices were administered acutely or over short-term periods in RCTs.. Upper / caution level: Not established from provided abstracts..
What are the side effects of Lemon Balm?
Reported side effects include: No serious side effects reported in meta-analysis; individual trials reported no major adverse events in abstracts provided.. Monitoring: Monitor for sedation or interactions with other central nervous system active agents; consult healthcare professional for comorbidities or regular medications.
Does Lemon Balm interact with medications?
Known or theoretical interactions: Not established in provided abstracts; potential for CNS depressant interactions is mechanistically plausible but not demonstrated in these trials.. Always check with a clinician before combining with prescription medication.
Who should avoid Lemon Balm?
Lemon Balm is generally not recommended for: Not established in provided abstracts; standard caution for pregnant or breastfeeding people and those on CNS depressant medication.; and Not established in provided abstracts..
How strong is the evidence for Lemon Balm?
Evidence level: Moderate (overall score 58/100), based on 3 indexed studies on SuppIndex.
Research & References (3)
The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis.
Systematic review and meta-analysis of randomized clinical trials up to Oct 2020 assessing lemon balm for anxiety and depression.
Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study.
Prospective, double-blind, placebo-controlled, cross-over RCT testing a Melissa officinalis phytosome formulation on sleep quality.
Anti-stress effects of lemon balm-containing foods.
Two double-blind, placebo-controlled, crossover studies evaluated standardised lemon balm in beverage and yoghurt matrices on mood and cognitive performance in healthy adults.
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Research Overview
Moderate EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/lemon-balm
SuppIndex. (2026). Lemon Balm: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/lemon-balm
Based on 3 indexed studies · Evidence level: Moderate.
Goal Ratings
Stack Compatibility
Often combined with other calming herbs or standardised to rosmarinic acid; interactions with sedatives theoretically possible though not established in the provided human trials.