Lemon Balm (Melissa officinalis)New
A mint-family herb traditionally used for calm and sleep, studied for mild anxiety, mood and stress. Most positive trials use standardized extracts, so results may not carry over to ordinary tea or untested products.
Mechanism of Action
Rosmarinic acid and other phenolics inhibit GABA transaminase, raising GABA tone, and may modulate nicotinic and muscarinic receptors involved in alertness and memory. Antioxidant and anti-inflammatory effects are also described, mostly in cell and animal work.
Dosing Protocol
600mg per day of standardized extract (about 5-10% rosmarinic acid), divided doses
Standard starting dose based on research
Therapeutic Range
300
Minimum
1600
Maximum
Once or divided twice daily; for sleep, 30-60 minutes before bed
Cycling Protocol
No established cycling. Reassess after 4-8 weeks; many use it as needed for stress
Dosages are general guidelines. Individual requirements vary based on body weight, health status, and specific goals. Start with lower doses and adjust based on response.
Benefits
Primary Benefits
- A 2021 Phytotherapy Research systematic review and meta-analysis (Ghazizadeh et al.; searches to October 2020) found improved anxiety (SMD -0.98, 95% CI -1.63 to -0.33) and depression scores (SMD -0.47) versus placebo, with high heterogeneity and the strongest effect in acute settings
- Short-term reductions in self-rated stress and improved calmness in small RCTs
Secondary Benefits
Safety Information
Contraindications
Do not use if any of the following apply:
- •Hypothyroidism or thyroid medication (use only with clinician guidance)
- •Pregnancy and breastfeeding (insufficient data)
- •Planned surgery within 2 weeks
- •Glaucoma (theoretical concern with high doses)
Drug/Supplement Interactions
May interact with the following. Consult a healthcare provider before combining:
Potential Side Effects
Some users may experience:
This is not a complete list of interactions or side effects. Individual responses vary. Always start with the lowest effective dose and monitor your response. Report any adverse effects to your healthcare provider.
Quality Markers
Look for these specific quality indicators when sourcing this compound:
- Standardized to rosmarinic acid content
- Branded, trial-tested extract (e.g. Cyracos) where possible
- Single-ingredient or clearly disclosed blend
- Third-party tested for identity and contaminants
Trusted Certifications
Note: Supplement quality varies dramatically between brands. Cheap supplements often contain fillers, incorrect doses, or contaminants. Investing in quality products from reputable manufacturers is essential for safety and efficacy.
Evidence Profile
Evidence Score
4/10
Emerging/Anecdotal
Limited clinical data, primarily mechanistic studies or user reports
Evidence Scale
8-10
Strong
5-7
Moderate
1-4
Emerging
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