Lemon balm (Melissa officinalis) C
A mild sedative; the effect on recovery and performance is not proven
Citable fact
«Lemon balm (Melissa officinalis)» — evidence level C. Dosage: In sleep and anxiety studies - 300-600 mg of standardized extract (or 1.5-4.5 g of dried leaf) 30-60 minutes before sleep. Higher doses and long-term use have not been studied. Source: PMID 37899385, permanent link to the source in the list below.
How it works
The essential oil and rosmarinic acid interact with the GABAergic system and are presumed to increase GABA availability. In animal experiments this gives a sedative and anxiolytic effect; in humans the mechanism remains presumptive.
Dosage and intake
In sleep and anxiety studies - 300-600 mg of standardized extract (or 1.5-4.5 g of dried leaf) 30-60 minutes before sleep. Higher doses and long-term use have not been studied.
30-60 minutes before sleep if the remedy is used as a calmative. For an effect on training or recovery the timing is not justified.
Forms
Standardized extracts for rosmarinic acid, leaf infusion and combinations with valerian have been studied. There are no separate data on sports forms.
What is confirmed
- In small controlled works, lemon balm moderately improves subjective sleep quality and reduces anxiety
- There are no direct studies of the effect on sports performance: similar data on sleep quality were obtained for valerian, not for lemon balm
- A calm side effect profile compared with prescription sedatives
Adverse effects and limitations
- Daytime drowsiness, dizziness and reduced attention are possible
- Rarely - headache and GI reactions
- The effect in insomnia is weak and does not replace addressing its causes and treating the underlying disorder
Interactions
- Enhances the effect of benzodiazepines, barbiturates, alcohol and other CNS depressants
- Theoretically may affect drugs metabolized through CYP3A4 and thyroid function
Who must not use it
- Under 18 years: Not recommended: there are insufficient safety data in children and adolescents.
- Pregnancy and lactation: Not recommended during pregnancy and lactation due to the absence of safety data.
- concurrent use of sedative and hypnotic drugs
- marked daytime drowsiness
- hypothyroidism (data are limited)
Sources
- Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study · Chandra Shekhar H, Joshua L, Thomas JV · Advances in therapy, 2024 · PMID 37899385
- Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise · Fullagar HH, Skorski S, Duffield R · Sports medicine (Auckland, N.Z.), 2015 · PMID 25315456
- Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review · Craven J, McCartney D, Desbrow B · Sports medicine (Auckland, N.Z.), 2022 · PMID 35708888
See also
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