Yes, lemon balm (Melissa officinalis) has been shown to help with anxiety. Pillser's research database includes a systematic review and meta-analysis from 2021 that examined the effects of lemon balm on anxiety in clinical trials¹.

Key findings:

• The meta-analysis found that lemon balm significantly improved anxiety scores compared to placebo, with a large effect size (SMD: -0.98; 95% CI: -1.63 to -0.33; p = 0.003)¹.
• This means the reduction in anxiety was substantial and statistically significant.

How it may work:

Lemon balm is thought to exert its calming effects through several mechanisms:

• It modulates GABA (gamma-aminobutyric acid) receptors in the brain, similar to how some anti-anxiety medications work. GABA is the primary inhibitory neurotransmitter that helps calm nervous system activity.
• It also contains compounds like rosmarinic acid, which have antioxidant and anti-inflammatory properties that may support stress reduction.

Forms and dosing:

Lemon balm is commonly available as:

• Tea (dried leaves)
• Capsules/tablets (standardized extracts)
• Tinctures
• Essential oil (for aromatherapy)

In clinical studies, doses have typically ranged from 300–600 mg of standardized extract taken 1–3 times daily, though you should always follow the dosage instructions on the product label.

Overall: The available evidence suggests lemon balm is a promising natural option for reducing anxiety, with a good safety profile. However, if you have a diagnosed anxiety disorder or are taking other medications (especially sedatives or thyroid medication), it's best to consult a healthcare professional before starting any new supplement.

Footnotes

1. Pillser research database, Lemon Balm and Reduced Anxiety. ↩ ↩²