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L-theanine and lemon balm: Why theanine is the right natural relaxation aid for you
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Lemon balm is a soothing herbal plant that has been used in traditional medicine for centuries. Ancient Greeks believed in its power as a promoter for longevity as one of the many lemon balm uses[1 Trusted Source 2008 - Hamilton Academics 3rd-party source Lemon Balm ] . In herbal medicine, lemon balm benefits for sleep are well-known. However, if you're looking to relax and calm your nerves without feeling drowsy, what can help with that? Another natural nutrient called l-theanine is derived from green tea and is an excellent aid to promote relaxation without the feeling of drowsiness. It has been well-researched to establish its calming benefits in the brain. Does a theanine and lemon balm complex give you better relaxation benefits? Or is there a clear winner?
What are the benefits of taking lemon balm?
Lemon balm leaves contain many plant nutrients, and their relaxing brain benefits are mostly attributed to a mix of these nutrients and essential oils[2 Trusted Source 2016 - Journal of Ethnopharmacology Systematic and meta-analysis Melissa officinalis L. - A review of its traditional uses, phytochemistry and pharmacology ] . There are at least 18 compounds found in lemon balm that can be beneficial to humans[3 Trusted Source 2022 - International Journal of Molecular Sciences Systematic and meta-analysis Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems-A Review ] . In terms of safety, the Food and Drug Administration (FDA) in the USA classified lemon balm as Generally Recognized as Safe (GRAS) for use as a spice, natural seasoning, or flavouring in small amounts[4 Trusted Source 2021 - Phytotherapy research Systematic and meta-analysis The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis ] .
Does lemon balm help with anxiety and sleep?
Apart from relaxation or sleep benefits, some people use lemon balm for anxiety. A review of different studies found that lemon balm may help improve anxiety symptoms but declared a caution around the results due to the major differences in the studies[5 Trusted Source 2023 - US Food and Drug Administration 3rd-party source CFR - Code of Federal Regulations Title 21 ] . Another caveat is that many studies on the brain benefits of lemon balm are conducted on animals. A recent 2022 review concluded that among humans, though there is anecdotal evidence, there is a gap in rigorous evidence to validate the use of lemon balm for sleep, anxiety, and mood benefits[6 Trusted Source 2022 - Frontiers in Bioscience Research evaluation An Updated Review on The Properties of Melissa officinalis L.: Not Exclusively Anti-anxiety ] . In a particular patient group, high doses of lemon balm helped decrease sleep disturbance[7 Trusted Source 2018 - Clinical nutrition ESPEN Human study The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable angina ] .
What does lemon balm do to the brain?
There is limited evidence that all beneficial compounds in lemon balm can actually enter the brain. The brain contains its very own gated entrance that allows only specific nutrients to enter the brain. One of the nutrients in lemon balm, called rosmarinic acid, is known to enter the brain[8 Trusted Source 2022 - Animals: an open access journal from MDPI Animal study The Effects of Lemon Balm (Melissa officinalis L.) Essential Oil on the Stress Response, Anti-Oxidative Ability, and Kidney Metabolism of Sea Bass during Live Transport ] and help stabilise the relaxing brain chemical, GABA, slowing its breakdown[8 Trusted Source 2022 - Animals: an open access journal from MDPI Animal study The Effects of Lemon Balm (Melissa officinalis L.) Essential Oil on the Stress Response, Anti-Oxidative Ability, and Kidney Metabolism of Sea Bass during Live Transport ] . An important point to note is that the levels of the different nutrients in lemon balm levels fluctuate with the country of origin, soil conditions, weather etc[3 Trusted Source 2022 - International Journal of Molecular Sciences Systematic and meta-analysis Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems-A Review ] . Rosmarinic acid’s availability was also found to be highly variable in different samples, with ranges of 14mg/g-90mg/g reported[9 Trusted Source 2018 - Molecules Animal study Biodiversity within Melissa officinalis: Variability of Bioactive Compounds in a Cultivated Collection ] . As with most herbal products, it is difficult to maintain a uniform composition of all the compounds found in lemon balm, which can affect its effectiveness. Due to limited evidence, it is recommended to use lemon balm for a few weeks as opposed to regular long-term use[10 Trusted Source 2019 - Healthline 3rd-party source Lemon Balm: Uses, Benefits, and More. ] .
What does l-theanine do for you?
L-theanine is a single nutrient extracted from green tea, making up 1-2% of the leaves' dry weight and promoting relaxation without sedation. If you need to relax during a busy day, lemon balm might promote sleepiness. Let’s imagine you’re going on a nice holiday. You’re unsure about flying and want to keep calm but stay awake for the journey. Taking lemon balm will help you get some sleep on the plane while taking l-theanine will help you stay relaxed and maintain enough mental alertness you’ll be up for sightseeing as soon as you land.
What is l-theanine best for?
L-theanine works wonderfully for relaxation because it is one of the welcome guests in your brain. Upon intake, its effects on the brain can be seen within 30 mins[11 Trusted Source 2008 - Asia Pacific Journal of Clinical Nutrition Human study L-theanine, a natural constituent in tea, and its effect on mental state ] .
What does l-theanine do to the brain?
Once it enters the brain, it helps bring calm in 2 ways: by increasing the relative concentration of GABA and by increasing brain waves that occur during meditation called alpha waves[12 Trusted Source 2001 - Alternative and Complementary Therapies Research evaluation 200 mg of Zen: L-Theanine Boosts Alpha Waves, Promotes Alert Relaxation ] ,[13 Trusted Source 2013 - Pharmacology Biochemistry and Behavior Human study Anti-stress effect of theanine on students during pharmacy practice: Positive correlation among salivary α-amylase activity, trait anxiety and subjective stress ] . These waves are seen in the state where your brain is relaxed but alert.
Does theanine calm you down?
There’s a lot more robust evidence for l-theanine, for example, a review of 15 years’ worth of research found that taking 200-400mg of l-theanine was found to reduce stress and promote a calming relaxed state[14 Trusted Source 2019 - Pharmacological Research Systematic and meta-analysis Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia ] . In both animal and human studies, l-theanine supplementation was shown to reduce stress symptoms and improve the mental state of those stressed[15 Trusted Source 2022 - Frontiers in Nutrition Systematic and meta-analysis L-Theanine: A Unique Functional Amino Acid in Tea (Camellia sinensis L.) With Multiple Health Benefits and Food Applications ] . brain feed has produced l-theanine which is naturally extracted from green tea and provides an evidence-backed dose of 250mg per capsule.
Does l-theanine really help with anxiety?
Research has been conducted to explore the effects of L-theanine on anxiety. A study on 16 healthy participants found that people were more tranquil during an anxious experimental state when they were supplemented with l-theanine[16 Trusted Source 2004 - Human Psychopharmacology: Clinical and Experimental Human study The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans ] . This was a study that directly assessed anxiety with questionnaires. Some people may argue that anxiety is also experienced when you’re under stress - in that case, there’s even more evidence supporting the notion of l-theanine having a calming effect on anxiousness[14 Trusted Source 2019 - Pharmacological Research Systematic and meta-analysis Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia ] ,[15 Trusted Source 2022 - Frontiers in Nutrition Systematic and meta-analysis L-Theanine: A Unique Functional Amino Acid in Tea (Camellia sinensis L.) With Multiple Health Benefits and Food Applications ] . Despite what studies have shown, l-theanine is yet to be recognised as a treatment. If you’re experiencing anxiety you should consult with your local GP.
What are the benefits of lemon balm and theanine?
Though the combination of these two widely used serenity tools may seem like a great idea for a calm evening, until good quality studies are conducted to establish a clear benefit of the combination, it is better to opt for singular supplements that have been well-evidenced. The strong evidence for l-theanine should put your mind at ease, literally. Combination supplements like Viridian l-theanine and lemon balm, which provide 100mg l-theanine and 150mg lemon balm extract per capsule might benefit some users, however, the evidence of this combination at this dose is undocumented in research. The variability of lemon balm extract constituents can also add to inconsistent results. The best bet is to go for conclusive evidence, like using l-theanine in at least 200mg dose for a zen mental state.
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[5] CFR - Code of Federal Regulations Title 21 (2023). US Food and Drug Administration. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm
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