Lemon Balm (Melissa officinalis) Extract

Lemon balm (Melissa officinalis) is a perennial herb from the mint family found throughout temperate regions worldwide, long valued for its gentle, calming qualities and traditionally used to support relaxation and restful sleep. That makes it a considered choice for women 35+ looking to support calm, restful evenings. In element3 Rest (PM Formula), lemon balm is provided at 900mg dry herb equivalent, the upper end of the range used in research.

Lemon Balm (Melissa officinalis) Extract

Technical review: Lucy Yang, MFoodTech (Dist.)Reviewed

[ 01 ] Key Facts

Dose in element3 element3 Rest (PM Formula): 900mg (dry herb equivalent)
Form Melissa officinalis leaf extract — standardised for rosmarinic acid content; the 900mg dose sits at the upper end of the range used in research
Signs you may need more Persistent nervous tension, difficulty relaxing even in calm environments, anxiety-driven insomnia, restlessness, digestive upset linked to stress
Safe range 300–900mg dry herb equivalent per day. Clinical studies have used 300–900mg with excellent tolerability. Very few reported side effects. Not recommended during pregnancy without professional advice.

Food sources

  • Lemon Balm Tea

[ 02 ] Rationale

Why this ingredient is in element3

Lemon balm’s calming reputation rests on two groups of naturally occurring compounds. The best known is rosmarinic acid, which the leaf extract is standardised for. Alongside it sit flavonoids such as apigenin and luteolin. Like Valerian Root, lemon balm has a long history of traditional use as a gentle evening calmative, and these compounds are the focus of modern research into that reputation.

element3 Rest provides 225mg of lemon balm extract, equivalent to 900mg of dried herb (a 4:1 extract). While many supplements use 300 to 600mg of dried herb, element3 works at the upper end of the evidence-supported range so that lemon balm makes a meaningful contribution within a formula that already includes several GABA-active botanicals. At this strength, lemon balm is delivered at a level consistent with the doses used in published research.

Within element3 Rest, lemon balm sits alongside Valerian Root, Passionflower and Hops Extract. These four calming botanicals have long been used together in traditional practice, and bringing them into one evening formula is a considered way to support a natural wind-down.

Lemon balm also brings cognitive benefits that distinguish it from purely sedative herbs. It is associated with a settled but clear-headed feeling rather than heaviness, sometimes described as calm cognition. This means lemon balm supports the transition from stressed-and-scattered evening thinking to calm-and-clear mental processing, which in turn supports the wind-down that comes before a restful night.

The herb’s excellent safety profile is another factor in its inclusion at this dose. Lemon balm is among the best-tolerated calming botanicals, with clinical trials reporting very few adverse effects even at the highest studied doses. That margin is why element3 can work at the upper end of the researched range without compromising the formula’s overall tolerability.

[ 03 ] At 35+

Relevant at 35+

After 35, many women find the evenings harder to settle into. Sustained stress can make it difficult to switch off even when the day is done. Lemon balm has traditionally been used at exactly this point, to support a calmer transition into the night.

Perimenopause adds another layer. As hormone levels shift, many women in their late 30s and 40s describe feeling more on edge in the evenings than they used to, often without an obvious reason. This is a normal part of the transition, not a personal failing. It is also why gentle, traditional support for calm becomes more valuable at this stage.

This is why lemon balm sits at the heart of element3 Rest. At 900mg dry herb equivalent it is included at a meaningful level, working alongside the other calming botanicals to support a restful, settled end to the day.

[ 04 ] Your Questions

Your Questions

What is lemon balm?
Lemon balm (Melissa officinalis) is a perennial herb in the mint family native to Europe and Central Asia, with a characteristic lemon scent from its volatile oil content. Used traditionally for over 2,000 years, its bioactive compounds include rosmarinic acid, flavonoids such as apigenin and luteolin, and triterpenoids. That combination is why lemon balm is one of the more extensively researched calming botanicals.

What are the benefits of taking lemon balm?
Lemon balm is one of the most established traditional herbs for evening calm. It is best known for supporting a settled mood and restful sleep, and unlike some calming herbs it is associated with feeling clear-headed rather than heavy. element3 Rest uses 900mg dry herb equivalent, at the upper end of the range used in research.

What are the benefits of lemon balm in the element3 protocol?
In element3 Rest, lemon balm is the most generously dosed botanical, at 900mg dry herb equivalent (225mg extract). Its dual mechanism — GABA transaminase inhibition (shared with valerian) and GABA-A receptor binding via apigenin (shared with passionflower) — means it reinforces the actions of both other herbal ingredients in the GABA pathway stack. It works alongside Ashwagandha Sensoril®, which is traditionally used to support the body through demanding periods.

What is the recommended daily intake of lemon balm?
Clinical research has used lemon balm doses from 300mg to 900mg dry herb equivalent per day, with stronger effects generally observed at higher doses. element3 Rest provides 900mg per serve, the upper end of the range used in research, reflecting the formulation philosophy of using meaningful doses rather than nominal amounts included for label presence. No established RDI or formal upper intake level exists for lemon balm. It has an excellent safety profile in clinical research with very few adverse effects reported even at the highest studied doses. Not recommended during pregnancy without professional guidance.

Are there any lemon balm side effects?
Lemon balm has an excellent safety profile and is one of the most well-tolerated botanical ingredients in common use. Clinical trials at doses up to 900mg report minimal adverse effects. Mild drowsiness is occasionally noted, appropriate given element3 Rest's intended evening use. Very rarely, lemon balm may cause nausea or abdominal discomfort at high doses in sensitive individuals; taking element3 Rest with a small amount of food minimises this risk. Lemon balm may theoretically influence thyroid hormone levels (it inhibits TSH binding in vitro) — those with thyroid conditions should inform their healthcare provider. Not recommended during pregnancy without professional advice.

What form of lemon balm is in the element3 blend?
element3 Rest uses Melissa officinalis leaf extract standardised for rosmarinic acid content at 900mg dry herb equivalent, the upper end of the researched range. Standardisation to rosmarinic acid ensures consistent delivery of that compound across batches. The leaf extract form retains the full flavonoid profile (apigenin, luteolin) alongside rosmarinic acid, providing the multi-target mechanism that distinguishes lemon balm from single-mechanism calming agents. Unstandardised lemon balm products may contain variable rosmarinic acid concentrations; the standardised extract in element3 Rest ensures predictable potency.

[ 05 ] The Research

3 studies

The Research

Study Key finding
Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbancesCases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211–218. https://doi.org/10.1007/s12349-010-0045-4
15 days of standardised lemon balm reduced anxiety symptoms by 18% and insomnia by 42% in adults with mild-to-moderate anxiety and sleep disturbance.
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Attenuation of Laboratory-Induced Stress in Humans After Acute Administration of Melissa officinalis (Lemon Balm)Kennedy, D. O., Little, W., & Scholey, A. B. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosomatic Medicine, 66(4), 607–613. https://doi.org/10.1097/01.psy.0000132877.72833.71
Acute lemon balm significantly attenuated negative mood effects of a laboratory stress test and increased self-rated calmness.
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Clinical efficacy and tolerability of lemon balm (Melissa officinalis L.) in psychological well-being: A review. Mathews, I. M., Eastwood, J., Lamport, D. J., Cozannet, R. L., Fanca-Berthon, P., & Williams, C. M. (2024). Clinical efficacy and tolerability of lemon balm (Melissa officinalis L.) in psychological well-being: A review. Nutrients, 16(20), 3545. https://doi.org/10.3390/nu16203545
Review of clinical evidence concluded lemon balm has consistent calming and mood-supporting effects across trials, with a favourable tolerability profile.
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[ 06 ] In the Protocol

Where Lemon Balm (Melissa officinalis) Extract sits in the element3 Protocol

In element3 Rest (PM Formula), lemon balm is the most generously dosed botanical, at 900mg dry herb equivalent. It works alongside Valerian Root, Passionflower, Hops Extract and Ashwagandha Sensoril®, traditional calming botanicals brought together to support a restful evening. Lemon balm’s particular contribution is its combination of calm and clear-headedness: it supports the shift from scattered evening thinking to a settled, clear state. Taken nightly as part of element3 Rest, it reflects the role calm plays in how the evening unwinds.

You can learn more about the full element3 ingredient philosophy at element3.co.nz.

Good to know

This page is for general education only. It is not medical advice and is not a substitute for advice from your doctor, pharmacist or other health professional. Dietary supplements should not replace a balanced diet. Always read the label and use only as directed. If symptoms persist, or you are pregnant, breastfeeding or taking medication, talk to your health professional before use.