Also known as: Melissa officinalis, Melissa, Rosmarinic acid, Balm mint
BotanicalEmerging evidence
A lemon-scented member of the mint family used for calm and sleep. Gentler than valerian, considerably more pleasant to take, and with some support for acute rather than cumulative effects.
Typical dose
300.0–600.0 mg per day
Evening, or as needed during a demanding day
What it is
Melissa officinalis is a perennial herb in the mint family, native to southern Europe and grown widely in gardens. Crushing the leaves releases a distinct lemon scent.
It has been used in European herbal practice for centuries, and was a common ingredient in monastic preparations for calm and digestion.
The compounds of interest are rosmarinic acid and various terpenes. Extracts are usually standardised to rosmarinic acid content. Unlike valerian it is pleasant to drink as a tea, which is a genuine practical advantage for something taken in the evening.
How it works
Rosmarinic acid inhibits GABA transaminase, the enzyme that breaks down GABA. Slowing that breakdown raises GABA availability, which is the main proposed route to its calming effect.
This is a different mechanism from valerian's receptor modulation, which is part of the rationale for combining them rather than choosing between them.
Lemon balm has also been reported to inhibit acetylcholinesterase, which would raise acetylcholine availability, and this is the basis for the smaller body of work on cognitive measures alongside the calming ones.
What the evidence shows
Trials have reported reductions in self-reported stress and improvements in calmness measures, often within hours of a single dose, which distinguishes it from valerian's cumulative pattern.
Some studies have reported improvements in sleep quality, particularly in combination products with valerian, and there is a small body of work on cognitive measures with mixed findings.
Trial sizes are generally small and the literature is limited overall. It is a gentle, well tolerated herb with modest support for acute calming effects, and expectations should be set accordingly.
Dosing
Typical range is 300 to 600 mg of extract, and trials on acute calming effects have generally used doses in this band.
Unlike valerian, effects are often reported within hours rather than requiring weeks of use, which makes it more useful for an occasional stressful day than as a nightly routine.
As a tea, several cups through the evening is the traditional approach and perfectly reasonable. Combining with valerian is traditional and has some trial support, with the two acting through different mechanisms.
At a glance
Common forms
Standardised rosmarinic acid extract, Dried leaf tea, Tincture, Combined with valerian, Within greens and calm blends
Half-life / duration
Acute effects reported within 1-3 hours
Timing
Evening, or as needed during a demanding day
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Lemon balm is well tolerated and has a long record of use as both a food and a herb. Reported effects are mild and infrequent, mainly drowsiness, headache and digestive upset.
Because it is calming, combining it with alcohol or anything else that causes drowsiness will compound the effect.
It may affect thyroid hormone handling, so speak to your doctor before regular use if your thyroid function is being monitored or medicated.
Who should avoid it
Speak to your doctor before regular use if your thyroid function is being monitored or medicated. Take care combining with alcohol or anything else that causes drowsiness. Speak to your doctor before use if you take regular medication. Not established at supplemental doses in pregnancy or breastfeeding.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
