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レモンバーム 不眠症

A エビデンス 複数の大規模臨床試験が一貫して有意な効果を示しています。

合計933名の参加者を対象とした21件の研究(メタアナリシス3件、RCT 2件を含む)に基づく。21件中17件の研究で肯定的な効果が示されている。

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A

結論

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 効果: bruxism: ΔVAS -2.36 vs -1.72; enuresis: median -2.4 nights/week 0.05 (bruxism); < 0.04 (enures
Review n=51
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Dose: None vs: Placebo 効果: 41/51 studies demonstrated positive effects on insomnia symptoms None
Review
Therapeutic potential of hypnotic herbal medicines: A comprehensive review.
Dose: None vs: None Outcome: Sleep quality 効果: None None

対象集団: 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 効果: significant improvements in all scores (depression, anxiety, stress, positive/negative affect, menta <0.001

Key Statistics

22

研究数

933

参加者数

Positive

A

グレード

Referenced Papers

Naunyn-Schmiedeberg's archives of … 2025 4 件の引用
Phytotherapy research : … 2024 14 件の引用
Molecules (Basel, Switzerland) 2022 90 件の引用
Combinatorial chemistry & … 2021 16 件の引用
Advances in experimental … 2021 7 件の引用
Journal of evidence-based … 2017 204 件の引用
Integrative cancer therapies 2004 59 件の引用

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

一般的な使用量

sleep:
300-600 mg extract, before bed

上限量: Not established

研究で検討された用量

用量 期間 効果 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 --

推奨摂取タイミング: 30-60 minutes before bed

Safety & Side Effects

報告されている副作用

  • Nausea
  • Abdominal pain
  • Dizziness
  • Wheezing (rare allergic reaction)

既知の相互作用

  • Thyroid medications — lemon balm may inhibit TSH binding
  • Sedatives — additive calming effects
  • Glaucoma medications — may affect intraocular pressure

耐容上限摂取量: Not established

サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

Frequently Asked Questions

Does レモンバーム help with 不眠症?
Based on 22 studies with 933 participants, there is strong evidence from multiple clinical trials that レモンバーム may support 不眠症 management. Our evidence grade is A (Strong Evidence).
How much レモンバーム should I take for 不眠症?
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 レモンバーム?
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 レモンバーム and 不眠症?
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.

References

  1. [1] Yasmina M Ebrahim et al.. Naunyn Schmiedebergs Arch Pharmacol. 2025. Integrative sleep management: from molecular pathways to conventional and herbal treatments. doi:10.1007/s00210-025-04183-y PubMed
  2. [2] Adriana Salame et al.. Sleep Med. 2025. Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. doi:10.1016/j.sleep.2025.02.027 PubMed
  3. [3] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
  4. [4] Kanchan Upreti et al.. Children (Basel). 2025. Effectiveness of Homoeopathic Treatments for Sleep Disorders in Children and Adolescents: A Systematic Review According to the Principles of Evidence-Based … doi:10.3390/children13010045 PubMed
  5. [5] Mahboobeh Ghasemzadeh Rahbardar et al.. Phytother Res. 2024. Therapeutic potential of hypnotic herbal medicines: A comprehensive review. doi:10.1002/ptr.8201 PubMed
  6. [6] Francesco Di Pierro et al.. Nutrients. 2024. Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study. doi:10.3390/nu16234199 PubMed
  7. [7] Aasiya Bano et al.. Front Pharmacol. 2023. The possible "calming effect" of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. extract in healthy adults with … doi:10.3389/fphar.2023.1250560 PubMed
  8. [8] Roberto Castro-Muñoz et al.. Foods. 2023. A Perspective on Missing Aspects in Ongoing Purification Research towards Melissa officinalis. doi:10.3390/foods12091916 PubMed
  9. [9] Maša Kenda et al.. Molecules. 2022. Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. doi:10.3390/molecules27186021 PubMed
  10. [10] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
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  12. [12] Diana Lelli et al.. Adv Exp Med Biol. 2021. Use of Plant-Derived Natural Products in Sleep Disturbances. doi:10.1007/978-3-030-64872-5_15 PubMed
  13. [13] Dongju Lee et al.. J Ethnopharmacol. 2020. The herbal extract ALS-L1023 from Melissa officinalis alleviates visceral obesity and insulin resistance in obese female C57BL/6J mice. doi:10.1016/j.jep.2020.112646 PubMed
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  15. [15] Mayyada Wazaify et al.. PLoS One. 2019. Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach. doi:10.1371/journal.pone.0226076 PubMed
  16. [16] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
  17. [17] Habib Haybar et al.. Clin Nutr ESPEN. 2018. The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable angina. doi:10.1016/j.clnesp.2018.04.015 PubMed
  18. [18] Maryam Ranjbar et al.. Integr Med Res. 2018. Effects of Herbal combination (Melissa officinalis L. and Nepeta menthoides Boiss. & Buhse) on insomnia severity, anxiety and depression in … doi:10.1016/j.imr.2018.08.001 PubMed
  19. [19] Maryam Ranjbar et al.. J Altern Complement Med. 2018. Efficacy of a Combination of Melissa officinalis L. and Nepeta Menthoides Boiss. & Buhse on Insomnia: A Triple-Blind, Randomized Placebo-Controlled … doi:10.1089/acm.2017.0153 PubMed
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  23. [23] Fatemeh Alijaniha et al.. J Ethnopharmacol. 2015. Heart palpitation relief with Melissa officinalis leaf extract: double blind, randomized, placebo controlled trial of efficacy and safety. doi:10.1016/j.jep.2015.02.007 PubMed
  24. [24] Valiollah Hajhashemi et al.. Res Pharm Sci. 2015. Hypnotic effect of Coriandrum sativum, Ziziphus jujuba, Lavandula angustifolia and Melissa officinalis extracts in mice. PubMed
  25. [25] Jürgen Gromball et al.. Phytomedicine. 2014. Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks' treatment with valerian root and lemon balm extracts in primary school … doi:10.1016/j.phymed.2014.04.004 PubMed
  26. [26] Julien Cases et al.. Med J Nutrition Metab. 2011. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep … doi:10.1007/s12349-010-0045-4 PubMed
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FDAに関する免責事項: これらの記述は米国食品医薬品局(FDA)による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。