Lemon balm (Melissa officinalis)

Tier 3 — weak evidence · Anxiety · Sleep · Cognitive calm

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.

Dose: 300–600 mg/day standardised extract (2–5% rosmarinic acid); allow 2–4 weeks for assessment