Lemon Balm untuk Insomnia
ABerdasarkan 21 studi (3 meta-analyses, 2 RCTs) dengan 933 peserta secara total. 17/21 studi menunjukkan efek positif.
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A
Kesimpulan
Lemon balm is well-supported by research as a gentle, natural supplement that may help improve sleep quality for people with insomnia.
- 17 out of 21 studies show positive effects, with Grade A evidence rating
- A 2023 double-blind RCT showed improved sleep and emotional well-being in adults
- Works through GABA-modulating properties confirmed in multiple systematic reviews
- Effective both alone and in combination with other herbs like valerian
Key Study Findings
systematic review
n=451
Double-blind
Effectiveness of Homoeopathic Treatments for Sleep Disorders in Children and Adolescents: A Systematic Review According …
Dose: various homoeopathic remedies (complex homoeopathy, Melissa officinalis 12C, individualised homoeopa
vs: Placebo
Efek: bruxism: ΔVAS -2.36 vs -1.72; enuresis: median -2.4 nights/week
0.05 (bruxism); < 0.04 (enures
Review
Integrative sleep management: from molecular pathways to conventional and herbal treatments.
Dose: None
vs: Placebo
Efek: None
None
Review
n=51
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Dose: None
vs: Placebo
Efek: 41/51 studies demonstrated positive effects on insomnia symptoms
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
Efek: None
None
Review
Therapeutic potential of hypnotic herbal medicines: A comprehensive review.
Dose: None
vs: None
Outcome: Sleep quality
Efek: None
None
Populasi: Insomnia patients
randomized controlled trial
n=100
3 weeks
Double-blind
The possible "calming effect" of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. …
Dose: 200 mg twice daily (400 mg/day) for 3 weeks
vs: Placebo
Efek: significant improvements in all scores (depression, anxiety, stress, positive/negative affect, menta
<0.001
Key Statistics
22
Studi
933
Peserta
↑
Positive
A
Peringkat
Referenced Papers
Naunyn-Schmiedeberg's archives of …
2025
4 sitasi
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 sitasi
Molecules (Basel, Switzerland)
2025
2 sitasi
Children (Basel, Switzerland)
2025
Phytotherapy research : …
2024
14 sitasi
Nutrients
2024
6 sitasi
Frontiers in pharmacology
2023
11 sitasi
A Perspective on Missing Aspects in Ongoing Purification Research towards Melissa officinalis.
Review
Foods (Basel, Switzerland)
2023
7 sitasi
Molecules (Basel, Switzerland)
2022
90 sitasi
Nutrients
2021
85 sitasi
Combinatorial chemistry & …
2021
16 sitasi
Advances in experimental …
2021
7 sitasi
Journal of ethnopharmacology
2020
19 sitasi
Complementary therapies in …
2019
26 sitasi
Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach.
Other
PloS one
2019
19 sitasi
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 sitasi
Clinical nutrition ESPEN
2018
78 sitasi
Integrative medicine research
2018
18 sitasi
Journal of alternative …
2018
15 sitasi
Journal of evidence-based …
2017
204 sitasi
Electronic physician
2017
102 sitasi
Saudi pharmaceutical journal …
2017
19 sitasi
Journal of ethnopharmacology
2015
68 sitasi
Research in pharmaceutical …
2015
14 sitasi
Phytomedicine : international …
2014
30 sitasi
Mediterranean journal of …
2011
Medical science monitor …
2009
85 sitasi
Revista medico-chirurgicala a …
2008
24 sitasi
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 sitasi
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosis yang Umum Digunakan
- sleep:
- 300-600 mg extract, before bed
Batas atas: Not established
Dosis yang Diteliti dalam Penelitian
| Dosis | Durasi | Efek | N |
|---|---|---|---|
| various homoeopathic remedies (complex homoeopathy, Melissa officinalis 12C, individualised homoeopa | -- | Positive | 451 |
| None | -- | Positive | -- |
| None | -- | Positive | 51 |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| 200 mg twice daily (400 mg/day) for 3 weeks | 3 weeks | Positive | 100 |
| varies by product and study | -- | Mixed | -- |
| not specified | -- | Positive | -- |
Waktu terbaik diminum: 30-60 minutes before bed
Safety & Side Effects
Efek Samping yang Dilaporkan
- ⚠ Nausea
- ⚠ Abdominal pain
- ⚠ Dizziness
- ⚠ Wheezing (rare allergic reaction)
Interaksi yang Diketahui
- ● Thyroid medications — lemon balm may inhibit TSH binding
- ● Sedatives — additive calming effects
- ● Glaucoma medications — may affect intraocular pressure
Asupan atas yang dapat ditoleransi: Not established
Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
Frequently Asked Questions
Does Lemon Balm help with Insomnia?
Based on 22 studies with 933 participants, there is strong evidence from multiple clinical trials that Lemon Balm may support Insomnia management. Our evidence grade is A (Strong Evidence).
How much Lemon Balm should I take for Insomnia?
Studies have used various dosages. A commonly studied range is 300-600 mg extract, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Lemon Balm?
Reported side effects may include Nausea, Abdominal pain, Dizziness, Wheezing (rare allergic reaction). Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Lemon Balm and Insomnia?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 22 peer-reviewed studies with 933 total participants. The overall direction of effect is positive.
Related Evidence
Bahan lain untuk Insomnia
Lemon Balm untuk kondisi lain
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