Ingredient Guide
Lemon Balm Explained: The Calming Herb in the Mint Family
Lemon balm (Melissa officinalis) is a lemon-scented herb used for centuries to support calm. What it contains, what the human studies found, and how much is in our Lithium Orotate Supplement.
Explore Mood SupportLemon Balm on the Label
Exactly how much lemon balm is in our product, straight from the label.
How to use it (label directions): two capsules in the evening. Each bottle holds 30 servings. How this compares with research doses: human studies gave single doses of 300 to 1,600 mg of standardized lemon balm extracts. Our 250 mg is a 10:1 extract, made from about ten times its weight in dried leaf, so the amounts are not directly comparable. Use it as directed on the label.
A Garden Herb for Calm
Lemon balm (Melissa officinalis) is a leafy herb in the mint family with a fresh lemon scent. It has been used in European and Middle Eastern herbal traditions for centuries, most often as a tea to support calm, relaxation and restful sleep.
Modern research has tested standardized lemon balm extracts in healthy adults and found measurable effects on calmness and mood after a single dose. We include 250 mg of a 10:1 lemon balm extract in our Lithium Orotate Supplement, an evening formula, alongside lithium orotate, reishi, zinc and vitamin B6 as P5P.
Tip: Lemon balm is the same plant used in many calming herbal teas. Supplements use concentrated extracts of the leaf.
How Lemon Balm Works
Rosmarinic Acid and Other Compounds
Lemon balm leaves contain rosmarinic acid and other phenolic compounds, flavonoids, and a lemon-scented essential oil rich in citral. Rosmarinic acid is absorbed after lemon balm is taken by mouth and is thought to carry much of the effect.
GABA and Calm
Laboratory studies suggest compounds in lemon balm act on the GABA system, the brain's main calming messenger, including by slowing the enzyme that breaks GABA down. This fits the calmness seen in human studies, although the exact mechanism in people is not settled.
Acetylcholine Receptors
Some lemon balm extracts bind to acetylcholine receptors in the lab, and researchers have linked this to effects on memory and attention. Different extracts from the same plant behaved differently in human studies, which is why the preparation matters.
What Human Studies Found
Calm and Mood
In a placebo-controlled crossover study, 20 healthy young adults took single doses of 300, 600 and 900 mg of a standardized lemon balm extract. The lowest dose raised self-rated calmness early on, 600 mg improved accuracy of attention, and the highest dose lowered alertness. Some memory measures dipped at certain doses and times.
Stress
In a second study, 18 healthy volunteers took 300 mg, 600 mg or placebo before a demanding multitasking stress test. The 600 mg dose eased the negative mood effects of the test, with more calmness and less alertness, and 300 mg sped up math with no loss of accuracy.
Memory and Different Extracts
A third study screened lemon balm samples in the lab and chose one that bound acetylcholine receptors. At 1,600 mg, it improved calmness and memory scores in healthy young adults, while lower doses slowed some timed memory tasks. The authors noted that different preparations of the same plant can behave differently.
Lemon Balm in Food
Two further crossover studies gave lemon balm in a drink and in yoghurt to healthy young adults and found improvements in mood and some cognitive measures, with some trade-offs on other tasks.
The honest summary: lemon balm has good short-term evidence for calm in healthy adults, mostly from single-dose studies. Effects depend on the dose and the extract, and higher doses can reduce alertness, which suits evening use.
Lemon Balm vs Other Calming Ingredients
Lemon balm is one of several calming ingredients we use, each studied in a different way.
| Feature | Lemon balm | L-theanine | Reishi |
|---|---|---|---|
| What it is | Mint-family leaf extract | Amino acid from tea | Medicinal mushroom |
| Main research | Calm and mood after single doses | Relaxed alertness | Sleep and stress over weeks |
| Onset in studies | Within hours | Within an hour | Weeks of daily use |
| In our products | Lithium Orotate Supplement, 250 mg | Theanine Nasal Spray, 36 mg | Forage and Lithium Orotate |
Dosage, Timing, and Stacking
Amounts Used in Studies
Human studies used single doses of 300 to 1,600 mg of standardized extracts. Our Lithium Orotate Supplement provides 250 mg of a 10:1 extract per serving, so follow the label.
Timing
Because lemon balm can reduce alertness at higher doses, it suits the evening. The Lithium Orotate label says two capsules in the evening.
Stacking
Lemon balm is often paired with other calming ingredients such as L-theanine and reishi. For more on building a calmer evening, see our stress and mood guide.
Safety and Side Effects
Lemon balm is generally well tolerated in studies. The main effect to plan around is reduced alertness at higher doses.
Points Worth Knowing
- Sedatives and alcohol: lemon balm may add to the effects of sleep medications, sedatives, alcohol and other calming herbs.
- Thyroid: laboratory studies suggest lemon balm extracts may interfere with thyroid hormone signaling, so people taking thyroid medication should check with a clinician.
- Driving: see how it affects you before driving or operating machinery.
Who should be cautious: speak with a qualified healthcare professional before using lemon balm if you are pregnant or nursing, take thyroid, sedative or sleep medication, are scheduled for surgery, or take any other regular medication.
Key Takeaways
- Lemon balm (Melissa officinalis) is a mint-family herb traditionally used for calm and restful sleep.
- In healthy adults, single doses raised calmness and 600 mg eased the mood effects of a laboratory stressor.
- Effects depend on the dose and the extract; higher doses can reduce alertness.
- Our Lithium Orotate Supplement contains 250 mg of a 10:1 extract, taken in the evening.
- Check with a clinician if you take thyroid, sedative or sleep medication.
Calm, From the Garden.
Lemon balm is a gentle, well studied herb for calm. In an evening formula, it helps set the tone for winding down, alongside the basics of a steady sleep routine.
Lemon Balm FAQ
What is lemon balm good for?
Lemon balm (Melissa officinalis) is traditionally used to support calm, relaxation and restful sleep. In placebo-controlled studies with healthy adults, single doses raised self-rated calmness, and 600 mg eased the negative mood effects of a laboratory stress test. Effects depend on the dose and the extract.
What are the side effects of lemon balm?
Lemon balm is generally well tolerated. Higher doses can make people feel less alert or drowsy, so see how it affects you before driving. Occasional reports include mild stomach upset or headache.
Does lemon balm make you sleepy?
It can make you feel calmer and, at higher doses, less alert. That is one reason it suits an evening routine, and why our Lithium Orotate Supplement, which contains lemon balm, is taken in the evening.
Can I take lemon balm with other calming supplements?
Lemon balm may add to the effects of sedatives, sleep medications, alcohol and other calming herbs. Check with a clinician before combining it with prescription sedatives or sleep aids.
Is lemon balm or ashwagandha better?
They are different plants with different research. Lemon balm is a mint-family herb studied mainly for short-term calm and mood; ashwagandha is an adaptogenic root studied over weeks. We use lemon balm, not ashwagandha, in our products.
How much lemon balm is in the Lithium Orotate Supplement?
Each 2-capsule serving contains 250 mg of a 10:1 lemon balm extract, alongside lithium 5 mg, reishi 600 mg, zinc 10 mg and vitamin B6 as P5P 5 mg. Trials used single doses of 300 to 1,600 mg of different standardized extracts, so the amounts are not directly comparable.
More on Lemon Balm
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Related guides
Sources
- Kennedy DO, et al. Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacology Biochemistry and Behavior, 2002. PubMed 12062586
- Kennedy DO, et al. Modulation of mood and cognitive performance following acute administration of single doses of Melissa officinalis (Lemon balm) with human CNS nicotinic and muscarinic receptor-binding properties. Neuropsychopharmacology, 2003. PubMed 12888775
- Kennedy DO, et al. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosomatic Medicine, 2004. PubMed 15272110
- Scholey A, et al. Anti-stress effects of lemon balm-containing foods. Nutrients, 2014. PubMed 25360512
- Shakeri A, et al. Melissa officinalis L.: a review of its traditional uses, phytochemistry and pharmacology. Journal of Ethnopharmacology, 2016. PubMed 27167460
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Nothing here is medical advice. If you are pregnant, nursing, taking medication (especially thyroid, sedative or sleep medication), or managing a health condition, consult a qualified healthcare professional before use.