레몬밤 관련 불면증
A총 933명의 참여자를 대상으로 한 21건의 연구(메타분석 3건, RCT 2건)에 근거합니다. 21건 중 17건의 연구에서 긍정적인 효과가 나타났습니다.
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A
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
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
효과: 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
효과: None
None
Review
n=51
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Dose: None
vs: Placebo
효과: 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
효과: None
None
Review
Therapeutic potential of hypnotic herbal medicines: A comprehensive review.
Dose: None
vs: None
Outcome: Sleep quality
효과: None
None
대상 집단: 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
효과: significant improvements in all scores (depression, anxiety, stress, positive/negative affect, menta
<0.001
Key Statistics
22
연구
933
참여자
↑
Positive
A
등급
Referenced Papers
Naunyn-Schmiedeberg's archives of …
2025
4 인용
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 인용
Molecules (Basel, Switzerland)
2025
2 인용
Children (Basel, Switzerland)
2025
Phytotherapy research : …
2024
14 인용
Nutrients
2024
6 인용
Frontiers in pharmacology
2023
11 인용
A Perspective on Missing Aspects in Ongoing Purification Research towards Melissa officinalis.
Review
Foods (Basel, Switzerland)
2023
7 인용
Molecules (Basel, Switzerland)
2022
90 인용
Nutrients
2021
85 인용
Combinatorial chemistry & …
2021
16 인용
Advances in experimental …
2021
7 인용
Journal of ethnopharmacology
2020
19 인용
Complementary therapies in …
2019
26 인용
Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach.
Other
PloS one
2019
19 인용
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 인용
Clinical nutrition ESPEN
2018
78 인용
Integrative medicine research
2018
18 인용
Journal of alternative …
2018
15 인용
Journal of evidence-based …
2017
204 인용
Electronic physician
2017
102 인용
Saudi pharmaceutical journal …
2017
19 인용
Journal of ethnopharmacology
2015
68 인용
Research in pharmaceutical …
2015
14 인용
Phytomedicine : international …
2014
30 인용
Mediterranean journal of …
2011
Medical science monitor …
2009
85 인용
Revista medico-chirurgicala a …
2008
24 인용
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 인용
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?
Based on 22 studies with 933 participants, there is strong evidence from multiple clinical trials that 레몬밤 may support 불면증 management. Our evidence grade is A (Strong Evidence).
How much 레몬밤 should I take for 불면증?
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 레몬밤?
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 레몬밤 and 불면증?
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
레몬밤 다른 건강 상태에 대한 근거
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.