레몬밤 관련 불면증
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 933명의 참여자를 대상으로 한 21건의 연구(메타분석 3건, RCT 2건)에 근거합니다. 21건 중 17건의 연구에서 긍정적인 효과가 나타났습니다.
결론
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
대상 집단: Insomnia patients
Key Statistics
22
연구
933
참여자
Positive
등급
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 300-600 mg extract, before bed
상한량: Not established
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: 30-60 minutes before bed
Safety & Side Effects
보고된 부작용
- ⚠ Nausea
- ⚠ Abdominal pain
- ⚠ Dizziness
- ⚠ Wheezing (rare allergic reaction)
알려진 상호작용
- ● Thyroid medications — lemon balm may inhibit TSH binding
- ● Sedatives — additive calming effects
- ● Glaucoma medications — may affect intraocular pressure
일일 최대 섭취 허용량: Not established
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 레몬밤 help with 불면증?
How much 레몬밤 should I take for 불면증?
Are there side effects of 레몬밤?
How strong is the evidence for 레몬밤 and 불면증?
Related Evidence
레몬밤 다른 건강 상태에 대한 근거
References
- [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] 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] 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
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