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Lemon balm (Melissa officinalis)
Anxiety · Sleep · Cognitive calm
Tier 3 — Trending
What it is
A gentle calming herb commonly consumed as tea. A 2021 systematic review (Ghazizadeh et al.) of 6 small RCTs reported modest reductions in anxiety and improvements in sleep, though trials were small and heterogeneous. NCCIH considers it generally safe for short-term use. Contains rosmarinic acid, which has calming properties. May modestly improve sleep quality when taken before bed.
Efficacy
2/5
Safety
4/5
Research
2/5
Onset
3/5
Cost
3/5
Drug-int.
4/5
Dose
300–600 mg/day standardised extract (2–5% rosmarinic acid); allow 2–4 weeks for assessment
Time of day & tips
Take with water in the evening or 30–60 min before bed for sleep support. Can be taken with or without food. No major drug interactions. May cause mild drowsiness.
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