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柠檬香蜂草 用于 失眠

A 证据 多项大型临床试验一致显示出显著的益处。

基于21项研究(3项荟萃分析、2项RCT),共933名参与者。17/21项研究显示积极效果。

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A

结论

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 效果: 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 效果: 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 效果: None None

研究人群: 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 效果: significant improvements in all scores (depression, anxiety, stress, positive/negative affect, menta <0.001

Key Statistics

22

研究数量

933

受试者

Positive

A

等级

Referenced Papers

Phytotherapy research : … 2024 14 次引用
Molecules (Basel, Switzerland) 2022 90 次引用
Combinatorial chemistry & … 2021 16 次引用
Advances in experimental … 2021 7 次引用
Journal of evidence-based … 2017 204 次引用
Integrative cancer therapies 2004 59 次引用

Dosage & Usage

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

常用剂量

sleep:
300-600 mg extract, before bed

上限: Not established

研究中使用的剂量

剂量 持续时间 效果 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 --

最佳服用时间: 30-60 minutes before bed

Safety & Side Effects

已报告的副作用

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

已知相互作用

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

可耐受最高摄入量: Not established

在开始服用任何补充剂之前,请务必咨询您的医疗保健提供者。

Frequently Asked Questions

Does 柠檬香蜂草 help with 失眠?
Based on 22 studies with 933 participants, there is strong evidence from multiple clinical trials that 柠檬香蜂草 may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 柠檬香蜂草 should I take for 失眠?
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 柠檬香蜂草?
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 柠檬香蜂草 and 失眠?
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
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  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
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  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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