Lemon Balm (Melissa officinalis)
Lemon balm is a mint-family herb used as a calming supplement for mild anxiety, stress and sleep, often combined with valerian. Small studies suggest it can reduce subjective stress and improve calmness and mood. Its constituents inhibit GABA transaminase, raising brain GABA. It is well tolerated with negligible dependence risk.
01 Overview
Extracts of Melissa officinalis contain rosmarinic acid and other phenolics. Rosmarinic acid inhibits GABA transaminase, which raises GABA levels and offers a plausible anxiolytic mechanism. Small human trials report improved calmness, reduced stress and better sleep, sometimes with cognitive benefits at moderate doses.
It is frequently found in combination sleep and stress formulas with valerian or hops. Adverse effects are mild; very high doses may cause sedation. Long-term data are limited.
02 Mechanism
Rosmarinic acid and related phenolics inhibit GABA transaminase, increasing GABA availability; extracts also show antioxidant and mild acetylcholinesterase-modulating activity.
03 Dosing
| Tier | Dose | Route | Notes |
|---|---|---|---|
| Stress / calm | 300–600 mg | Oral | Standardised extract; higher acute doses used in stress studies. |
04 Effects
| Effect | Magnitude | Evidence | |
|---|---|---|---|
| Reduced subjective stressSmall trials report increased calmness and reduced stress after acute dosing. | Mild-moderate | Observational | |
| Improved mood / calm alertnessReported mood improvement and relaxation, sometimes with better focus. | Mild | Anecdotal |
05 Side effects
| Effect | Severity | Frequency | Evidence | Countermeasures |
|---|---|---|---|---|
| Sedation at high dosesDrowsiness or reduced alertness with larger amounts. | Mild | Uncommon | Anecdotal | |
| Gastrointestinal upsetOccasional nausea or stomach discomfort. | Mild | Rare | Anecdotal |