Lemon balm in gummies: what the studies used and what blends hide

Lemon balm is one of the most common herbs in sleep and stress gummies. It has a pleasant reputation and a long history, and it often appears in a list of botanicals near the bottom of the label. This guide looks at what is known about it and how to read the amount.

What lemon balm is

Lemon balm, Melissa officinalis, is a leafy herb in the mint family with a mild lemon scent. It has been used in Europe for centuries as a calming tea and is still sold that way. Supplements use an extract of the leaves or the aerial parts, meaning the leaves and stems above ground.

The compound researchers measure most often is rosmarinic acid, and many extracts are standardized to contain a set percentage of it. Laboratory work suggests lemon balm compounds affect GABA, a chemical messenger involved in calming nerve activity, which gives a plausible explanation for its traditional use. A plausible mechanism is a starting point, not proof of an effect in people.

What the human research found

The human evidence consists of a small number of small trials. Two are cited most.

• A single-dose stress study. A 2004 trial gave 18 healthy adults a single dose of 300 mg or 600 mg of a lemon balm extract, or a placebo, before a laboratory task designed to cause stress. The 600 mg dose was associated with higher self-rated calmness.
• A 15-day pilot study. A 2011 open-label trial gave 20 adults with mild to moderate anxiety and sleep disturbance 600 mg a day of a specific extract for 15 days. Participants reported less anxiety and better sleep.

It is worth being clear about the limits. The first study measured mood for a few hours after one dose in 18 people. The second had no placebo group, so it cannot separate the herb’s effect from the effect of expecting to feel better. Neither would be considered strong evidence. They are the reason lemon balm is studied further, not the end of the question.

How much the studies used

Amount	Where it appears
300 mg, single dose	The lower dose in the stress study. Smaller effect.
600 mg, single dose	The dose associated with calmness in the stress study.
600 mg a day for 15 days	The pilot study in adults with mild anxiety and poor sleep.

So the amounts with any human data behind them are 300 mg to 600 mg of a standardized extract. Extracts differ, and results with one cannot be assumed for another.

How gummy amounts compare

Sleep and stress gummies typically contain 25 mg to 100 mg of lemon balm extract per serving. Some list more. Against the 300 mg to 600 mg in the studies, most gummies supply a fraction.

As with other plant ingredients, part of the reason is space. A gummy is mostly gel and sweetener. Another part is that lemon balm is usually one of several herbs in the formula, and each gets a small share.

The blend problem

Lemon balm frequently appears inside a “proprietary blend” or “herbal blend” with other calming herbs such as chamomile, passion flower, valerian and tart cherry. US labeling rules require the blend’s total weight and its ingredients in descending order by weight. They do not require the amount of each ingredient.

That leaves you with very little. A 40 mg blend of three herbs could be 38 mg of one and 1 mg each of the others, or an even split. You cannot tell. What you can do:

• Divide the total by the number of ingredients for a rough average. A 40 mg blend of three herbs averages about 13 mg each.
• Use the order. The first ingredient named is the largest.
• Prefer labels that list lemon balm on its own line with its own amount.

When an herb is present at a few tens of milligrams inside a blend, treat it as part of the product’s flavor and character. The ingredient with a dose you can check, often melatonin or magnesium, is what the gummy is really delivering.

The other herbs that travel with it

Since lemon balm is so often grouped with the same companions, a short note on each helps. The NIH’s assessments are cautious across the board.

• Chamomile. Widely used as a bedtime tea. The NIH says there is not enough evidence to say whether it helps with sleep. It can cause allergic reactions in people sensitive to ragweed and related plants.
• Passion flower. A few small studies on anxiety and sleep. The evidence is limited.
• Valerian. The most studied sleep herb, with inconsistent results. Studies typically used 300 mg to 600 mg of extract.
• Tart cherry. Contains small amounts of natural melatonin. Studies used juice or concentrated extract in amounts far larger than a gummy blend provides.

None of these has strong evidence at gummy-blend amounts. Together they make a product feel like a bedtime ritual, which has a value of its own, though not one that shows up in a Supplement Facts panel.

Lemon balm tea

If you like the idea of lemon balm, the tea is worth knowing about. A cup is typically made with 1.5 g to 4.5 g of dried leaf, which is far more plant material than a gummy contains, with no sugar. The amount of active compounds that ends up in the water is variable and usually not measured, so it cannot be matched to the extract studies either. It is, at least, how the herb has traditionally been taken.

Safety

Lemon balm is generally well tolerated at the amounts used in studies, for short periods. Reported side effects are uncommon and mild: nausea, stomach discomfort, dizziness and, as you might expect, drowsiness. Long-term safety has not been studied well.

• Sedatives and sleep medication. Lemon balm may add to their effect. Ask your doctor or pharmacist.
• Thyroid conditions and thyroid medication. Laboratory studies suggest lemon balm may interfere with thyroid hormone activity. Human data are lacking, and people with thyroid disease are usually advised to check before using it regularly.
• Before surgery. Because of its possible sedative effect, stopping beforehand is commonly advised.
• Pregnancy and breastfeeding. There is not enough research. Ask your health care provider.
• Driving. If a product makes you drowsy, do not drive after taking it.

How to read a label that includes lemon balm

1. Find where lemon balm appears. Its own line, or inside a blend?
2. Note the amount and whether it is per gummy or per serving.
3. Compare with 300 mg to 600 mg, the amounts in the human studies.
4. Check whether it says extract, and whether it is standardized.
5. Identify the ingredient that carries a checkable dose. In a sleep gummy it is usually melatonin. See our melatonin guide.
6. Count the sugar per serving.

Gummies with lemon balm that we have reviewed

Goli Dreamy Sleep lists 45 mg of lemon balm extract per gummy, 90 mg per serving, on its own line. Goli Extra-Strength Sleep lists 90 mg per serving. Both also contain a separate 40 mg blend of tart cherry, chamomile and passion flower. More on the sleep gummies page.

The short version

• Lemon balm is a traditional calming herb with a small amount of human research.
• The studies used 300 mg to 600 mg of extract. They were small, and one had no placebo group.
• Most gummies contain much less, often inside a blend that hides the amount.
• Look for lemon balm on its own line with a stated amount.
• Ask your doctor first if you take sedatives or thyroid medication.

Common questions

How much lemon balm should a gummy have?

The human studies used 300 mg to 600 mg of extract. Most gummies contain 25 mg to 100 mg, so few match the research.

Does lemon balm help you sleep?

A small open-label study reported better sleep at 600 mg a day for 15 days. Without a placebo group, that is weak evidence.

What is a proprietary blend?

A group of ingredients listed with one combined weight. The label does not have to state how much of each is included.

Is lemon balm safe to take every day?

It is generally well tolerated in short-term studies. Long-term use has not been studied well. Ask your doctor if you have a thyroid condition or take sedatives.

Can I take lemon balm with melatonin?

They are often combined in sleep gummies. Both can cause drowsiness, which is the intended effect at bedtime. Check with your doctor if you take other sedating medication.

Is lemon balm tea stronger than a gummy?

A cup of tea uses far more leaf than a gummy contains. How much of the active compounds reaches the cup is not standardized.

Sources

1. Kennedy DO, et al. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosom Med. 2004.
2. Cases J, et al. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011.
3. NIH National Center for Complementary and Integrative Health. Chamomile.
4. NIH National Center for Complementary and Integrative Health. Valerian.

These statements have not been evaluated by the Food and Drug Administration. Products discussed here are not intended to diagnose, treat, cure or prevent any disease. This page is not medical advice.