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Sleep & calmWeak evidence

Lemon balm

Also known as: Melissa officinalis

Lemon balm is a lemon-scented herb of the mint family, traditionally used for calm, sleep and digestion. It is often combined with L-theanine, valerian or lavender.

What it is used for

  • easing tension and restlessness – weak to moderate evidence from smaller studies
  • falling asleep (especially with valerian) – weak evidence
  • digestive discomfort and bloating – weak evidence, traditional use

Forms and how they differ

dry extract capsules

more precise dosing; look for standardisation (e.g. to rosmarinic acid)

tea

gentle form, good for evenings

tincture

quick to take; alcohol tinctures are not for everyone

When to take it

In the evening or when stressed; tea 30–60 minutes before bed.

Pairs well with

L-theanine, valerian, lavender, magnesium.

Do not combine / separate

Take care combining with sedatives, sleeping pills and alcohol (may increase drowsiness).

Watch out for

With thyroid disease or thyroid treatment, consult your doctor. In pregnancy and breastfeeding use only after consulting your doctor; if you take medicines, consult your doctor or pharmacist.

Safety

Well tolerated short term; do not exceed the label dose.

Practical tip

A cup of lemon balm tea as part of your evening routine is a cheap way to see if it helps you.

Products containing Lemon balm 1

L-theanine + Lemon balmextractStressFocusSleepMood
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Lemon balm with others

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From the same group

5-HTPWeak evidenceApigeninWeak evidenceCBDWeak evidenceChamomileWeak evidenceGABAWeak evidenceL-theanineWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.