lemon balm

Best for

Reduce daily stress

Large effect, needs confirmation for 3 weeks · 3 studies , n=100

17 papers · 14 claims · 81 outcomes scored · 11 positive

Outcomes

What lemon balm actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Improve everyday quality of life Large effect, needs confirmation

Fewer days where health problems dictate what you can and cannot do.

2 RCTs n=172 400–500 mg 3 wk #3/61

37927585·38868804

large

2 RCTs n=172

400–500 mg

3 wk

#3 /61

Lower day-to-day anxiety Large effect, needs confirmation

The background hum of worry that colors everything gets quieter.

3 RCTs n=144 400–700 mg 2–12 wk #6/48

37131158·37927585·39683592

large

3 RCTs n=144

400–700 mg

2–12 wk

#6 /48

Ease anxiety in older adults Large effect, needs confirmation

Quiets the health worries and body tension that build with age.

3 RCTs n=144 400–700 mg 2–12 wk #6/45

37131158·37927585·39683592

large

3 RCTs n=144

400–700 mg

2–12 wk

#6 /45

Reduce pre-competition anxiety Large effect, needs confirmation

Quiets the overthinking that hijacks execution right before you compete.

3 RCTs n=144 400–700 mg 2–12 wk #6/45

37131158·37927585·39683592

large

3 RCTs n=144

400–700 mg

2–12 wk

#6 /45

Lift mood and reduce negativity Likely strong benefit

Fewer dark stretches and more spontaneous positive moments through the day.

1 RCT n=100 400 mg 3 wk #1/6

37927585

large

1 RCT n=100

400 mg

3 wk

#1 /6

Reduce daily stress Large effect, needs confirmation

Everyday pressure stops running your nervous system hot.

3 RCTs n=100 0.3–400 mg 3 wk #3/41

25360512·37927585·41782777

large

3 RCTs n=100

0.3–400 mg

3 wk

#3 /41

Settle nausea and stop vomiting Large effect, needs confirmation

Your stomach calms faster so queasiness stops running the show.

1 RCT n=72 500 mg — #3/15

38868804

large

1 RCT n=72

500 mg

—

#3 /15

Improve overall sleep quality Promising early signal

Deeper, less interrupted nights that leave you recharged by morning.

3 RCTs n=204 400–700 mg 2–12 wk #8/37

37131158·37927585·39683592

moderate

3 RCTs n=204

400–700 mg

2–12 wk

#8 /37

Increase deep, restorative sleep Faint early signal

More time in the sleep stages where your body does its heaviest repair.

1 RCT n=60 400 mg 2 wk #5/6

39683592

small

1 RCT n=60

400 mg

2 wk

#5 /6

Break the insomnia cycle Barely detectable

Quiets the nervous-system overdrive that keeps you wired at bedtime.

2 RCTs n=132 400–500 mg 2 wk #5/14

38868804·39683592

trivial

2 RCTs n=132

400–500 mg

2 wk

#5 /14

Sleep longer each night Not enough research

More genuine sleep hours so your body finishes its repair cycles.

1 RCT n=60 400 mg 2 wk #10/12

39683592

trivial

1 RCT n=60

400 mg

2 wk

#10 /12

Boost overall cognitive performance Not enough research

Broad gains in memory, speed, and mental sharpness at once.

1 RCT n=— — 17 wk

12810768

—

1 RCT n=—

—

17 wk

—

Stay asleep through the night Not enough research

Fewer wake-ups and more unbroken hours of real rest.

1 RCT n=— 400 mg 2 wk

39683592

—

1 RCT n=—

400 mg

2 wk

—

Spend more time in REM sleep Not enough research

More time in the sleep stage that processes emotions and consolidates memory.

1 RCT n=— 400 mg 2 wk

39683592

—

1 RCT n=—

400 mg

2 wk

—

Outcome	Effect	Evidence	Dose	Weeks	Rank
Improve everyday quality of life Large effect, needs confirmation	large	2 RCTs n=172	400–500 mg	3 wk	#3/61
Lower day-to-day anxiety Large effect, needs confirmation	large	3 RCTs n=144	400–700 mg	2–12 wk	#6/48
Ease anxiety in older adults Large effect, needs confirmation	large	3 RCTs n=144	400–700 mg	2–12 wk	#6/45
Reduce pre-competition anxiety Large effect, needs confirmation	large	3 RCTs n=144	400–700 mg	2–12 wk	#6/45
Lift mood and reduce negativity Likely strong benefit	large	1 RCT n=100	400 mg	3 wk	#1/6
Reduce daily stress Large effect, needs confirmation	large	3 RCTs n=100	0.3–400 mg	3 wk	#3/41
Settle nausea and stop vomiting Large effect, needs confirmation	large	1 RCT n=72	500 mg	—	#3/15
Improve overall sleep quality Promising early signal	moderate	3 RCTs n=204	400–700 mg	2–12 wk	#8/37
Increase deep, restorative sleep Faint early signal	small	1 RCT n=60	400 mg	2 wk	#5/6
Break the insomnia cycle Barely detectable	trivial	2 RCTs n=132	400–500 mg	2 wk	#5/14
Sleep longer each night Not enough research	trivial	1 RCT n=60	400 mg	2 wk	#10/12
Boost overall cognitive performance Not enough research		1 RCT n=—	—	17 wk	—
Stay asleep through the night Not enough research		1 RCT n=—	400 mg	2 wk	—
Spend more time in REM sleep Not enough research		1 RCT n=—	400 mg	2 wk	—

Buy well

Recommended lemon balm products

Real products that dose lemon balm where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate lemon balm dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

liver and kidney histopathology (animal study) moderate

gastrointestinal discomfort (poor digestion / abdominal bloating) moderate

nausea mild

headache mild

anxiety mild

dizziness mild

dry mouth mild

decreased appetite mild

Drug interactions

Doxorubicin moderate increases effect

Antihypertensives moderate decreases effect

other moderate unknown

Co-studied with

Supplements that share evidence with lemon balm

Fennel 4 shared outcomes · d=2.29

Sources

Generated August 14, 2026

lemon balm

What lemon balm actually does, by outcome

Recommended lemon balm products

Adverse events and known drug interactions

Supplements that share evidence with lemon balm

More evidence for lemon balm

Best Supplements to Increase Deep, Restorative Sleep (2026)

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Stress: evidence map across 46 supplements

Sleep: evidence map across 37 supplements

lemon balm

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More evidence for lemon balm

NewBest Supplements to Increase Deep, Restorative Sleep (2026)

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NewStress: evidence map across 46 supplements

NewSleep: evidence map across 37 supplements

Best Supplements to Increase Deep, Restorative Sleep (2026)

Best Supplements for Anxiety, Ranked by Clinical Evidence

Best Supplements to Protect Brain Tissue as You Age (2026)

Best Supplements for Daily Stress Relief, Ranked by Clinical Evidence

Stress: evidence map across 46 supplements

Sleep: evidence map across 37 supplements