How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Lemon balm
A calming plant popularized as an herbal tea, also sold in dosed extracts against stress. Its trials use very variable doses, with results that do not always point in the same direction.
Benefits
- In 18 healthy volunteers subjected to laboratory stress, a single 600 mg dose reduces the negative effects of stress on mood and increases the feeling of calmness
- In 20 healthy volunteers, a single 600 mg dose improves attention accuracy, and 1600 mg improves memory and the feeling of calmness at all measurement time points
- Combined with valerian (600 mg in total) in 24 volunteers subjected to laboratory stress, it reduces stress-induced anxiety
- In 42 patients with mild to moderate Alzheimer's disease, an extract taken daily for 4 months improves cognitive functions and agitation compared to placebo
- Well tolerated in the most rigorous pharmacokinetic trial available: no adverse effects reported, hepatic and renal parameters normal
Precautions
In 114 people with Alzheimer's disease with agitation, a more recent and better-controlled trial (triple-blind) found no difference between lemon balm aromatherapy, a reference drug (donepezil), and placebo — all three groups having improved comparably. Also worth noting: the effect is highly dose-dependent and does not always go in the same direction — in the study combining lemon balm and valerian, the highest dose tested (1800 mg) slightly increased anxiety in one session and reduced performance on certain cognitive tasks. The reference review on the plant calls for more human trials to fully confirm its effects.
Recommended dosage
300 to 600 mg of extract in a single dose in most trials on stress and mood. Higher doses (up to 1600 mg) have also been tested, without a clear additional benefit.
Did you know?
Surprising fact: in a study on Alzheimer's-related agitation, the placebo group improved just as much as the groups treated with lemon balm aromatherapy or donepezil, showing that simple human contact and attention paid to patients can have a beneficial effect as significant as the treatment itself.
What the studies say
Cette étude clinique a évalué la sécurité, la tolérance et la pharmacocinétique d'une dose unique d'extrait de mélisse contenant 500 mg d'acide rosmarinique chez 11 volontaires sains. L'acide rosmarinique a atteint sa concentration maximale dans le sang environ 1 heure après la prise, et la prise alimentaire a augmenté son absorption. Aucun effet indésirable n'a été rapporté et les paramètres hépatiques, rénaux et sanguins sont restés normaux, confirmant la bonne tolérance de ce complément.
Noguchi-Shinohara M, Ono K, Hamaguchi T, Iwasa K, Nagai T, Kobayashi S, Nakamura H, Yamada M. — PloS one (2015) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more