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
Integrative sleep management: from molecular pathways to conventional and herbal treatments.
Dose: None
vs: Placebo
效果: None
None
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
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
效果: None
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
Naunyn-Schmiedeberg's archives of …
2025
4 次引用
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 次引用
Molecules (Basel, Switzerland)
2025
2 次引用
Children (Basel, Switzerland)
2025
Phytotherapy research : …
2024
14 次引用
Nutrients
2024
6 次引用
Frontiers in pharmacology
2023
11 次引用
A Perspective on Missing Aspects in Ongoing Purification Research towards Melissa officinalis.
Review
Foods (Basel, Switzerland)
2023
7 次引用
Molecules (Basel, Switzerland)
2022
90 次引用
Nutrients
2021
85 次引用
Combinatorial chemistry & …
2021
16 次引用
Advances in experimental …
2021
7 次引用
Journal of ethnopharmacology
2020
19 次引用
Complementary therapies in …
2019
26 次引用
Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach.
Other
PloS one
2019
19 次引用
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 次引用
Clinical nutrition ESPEN
2018
78 次引用
Integrative medicine research
2018
18 次引用
Journal of alternative …
2018
15 次引用
Journal of evidence-based …
2017
204 次引用
Electronic physician
2017
102 次引用
Saudi pharmaceutical journal …
2017
19 次引用
Journal of ethnopharmacology
2015
68 次引用
Research in pharmaceutical …
2015
14 次引用
Phytomedicine : international …
2014
30 次引用
Mediterranean journal of …
2011
Medical science monitor …
2009
85 次引用
Revista medico-chirurgicala a …
2008
24 次引用
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
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.
Related Evidence
柠檬香蜂草 用于其他健康状况
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
- [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] Mahboobeh Ghasemzadeh Rahbardar et al.. Phytother Res. 2024. Therapeutic potential of hypnotic herbal medicines: A comprehensive review. doi:10.1002/ptr.8201 PubMed
- [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] 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] 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] Maša Kenda et al.. Molecules. 2022. Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. doi:10.3390/molecules27186021 PubMed
- [10] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [11] Ruhi Ali et al.. Comb Chem High Throughput Screen. 2021. Nutraceuticals for Sleep Disorders. doi:10.2174/1386207324666210121111446 PubMed
- [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] 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
- [14] Patrick Lemoine et al.. Complement Ther Med. 2019. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. doi:10.1016/j.ctim.2019.05.024 PubMed
- [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] 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] 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] 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] 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
- [20] Sepide Miraj et al.. J Evid Based Complementary Altern Med. 2017. Melissa officinalis L: A Review Study With an Antioxidant Prospective. doi:10.1177/2156587216663433 PubMed
- [21] Rahele Kargozar et al.. Electron Physician. 2017. A review of effective herbal medicines in controlling menopausal symptoms. doi:10.19082/5826 PubMed
- [22] Nikola M Stojanović et al.. Saudi Pharm J. 2017. Prevalence of self-medication practice with herbal products among non-psychotic psychiatric patients from southeastern Serbia: A cross-sectional study. doi:10.1016/j.jsps.2017.02.002 PubMed
- [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] 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] 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] 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
- [27] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
- [28] Monica Hăncianu et al.. Rev Med Chir Soc Med Nat Iasi. 2008. Chemical composition and in vitro antimicrobial activity of essential oil of Melissa officinalis L. from Romania. PubMed
- [29] Amy Lynn Meolie et al.. J Clin Sleep Med. 2005. Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. PubMed
- [30] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
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