Lemon Balm Extract
Also known as: Melissa officinalis, melissa extract, balm mint, rosmarinic acid
A leaf extract of lemon balm, a mint-family herb with a citrus aroma, used in calming, sleep, and focus formulas. An acute crossover study found that single doses of 300 and 600 mg reduced the negative mood effects of a laboratory stressor, and a pilot trial at 600 mg per day reported improvements in anxiety and sleep-related complaints over fifteen days. Its mildness makes it a common daytime calming ingredient that does not cause marked sedation.
Research summary
Rosmarinic acid and triterpenes inhibit GABA transaminase and interact with muscarinic and nicotinic receptors, which is associated with calm alertness.
Dosage
Daily amounts, of extract.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 300 mg | 300–600 mg | 600 mg | — |
300 to 600 mg per day, taken as a single dose for acute calm or split morning and evening. Effects on stress were measured within hours in the crossover study; sleep outcomes were assessed after two weeks.
Standardization: ≥5% rosmarinic acid (typical)
Source material: leaf extract
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Pleasant lemony-herbal flavor; works well in gummies and drinks.
Formulation notes
Frequently combined with L-theanine, valerian, chamomile, or magnesium. Additive sedation possible with other calming ingredients at bedtime doses.
Sources
- Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). (Kennedy 2004)PubMed
- Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. (Cases 2011)PubMed
- Lemon Balm — ExamineExamine
Related ingredients
L-Theanine
Amino acidAn amino acid found naturally in green tea that promotes a calm, focused state without sedation.
Typical: 100–200 mg
Ashwagandha Root Extract (KSM-66)
BotanicalA branded, root-only ashwagandha extract standardized to at least 5% withanolides.
Typical: 300–600 mg
Ashwagandha Root Extract (≥5% Withanolides)
BotanicalA generic, non-branded ashwagandha root extract standardized to at least 5% withanolides.
Typical: 300–600 mg
Rhodiola Rosea Extract
BotanicalA root extract from an arctic and alpine plant, standardized to rosavins and salidroside, that is used in energy, focus, and stress formulas.
Typical: 200–600 mg
Ashwagandha Leaf & Root Extract (Sensoril)
BotanicalA branded water-extracted ashwagandha made from both leaf and root and standardized to a minimum of 10% withanolide glycosides, which lets it work at a smaller dose than root-only extracts.
Typical: 125–250 mg