Lemon Balm vs Magnesium for sleep
Short answer: For sleep, users rate them about the same: 91% report improvement with Lemon Balm (85 reports) and 87% with Magnesium (331 reports).
Lemon Balm has 14 meta-analyses and 28 randomized trials on PubMed; Magnesium has 82 and 210.
Based on 365 reports about Lemon Balm and 1,893 about Magnesium. Not medical advice.
| Lemon Balm Supplement | Magnesium Supplement | |
|---|---|---|
| User score | 53 | 51 |
| Verdict | Mostly positive | Mostly positive |
| Positive of reports that state an outcome | 68% | 72% |
| Reports | 365 | 1,893 |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 14 / 28 | 82 / 210 |
| Mainly used for | ||
| Appetite % reporting improvement | — | 100% (2) |
| Focus % reporting improvement | 71% (7) | 77% (39) |
| Energy % reporting improvement | 25% (4) | 75% (73) |
| Sleep % reporting improvement | 91% (85) | 87% (331) |
| Anxiety % reporting improvement | 85% (86) | 89% (226) |
| Mood % reporting improvement | 90% (10) | 80% (99) |
| Memory % reporting improvement | — | 100% (7) |
| Performance % reporting improvement | — | 87% (15) |
| Recovery % reporting improvement | — | 96% (24) |
| Pain & inflammation % reporting improvement | 0% (2) | 91% (33) |
| Digestion % reporting improvement | — | 83% (29) |
| Libido % reporting improvement | 100% (2) | 62% (13) |
| Hormones % reporting improvement | — | 91% (22) |
| Blood sugar % reporting improvement | — | 100% (3) |
| Heart & lipids % reporting improvement | — | 95% (22) |
| Skin & hair % reporting improvement | — | 100% (2) |
| Immunity % reporting improvement | — | 86% (7) |
| Longevity % reporting improvement | — | 100% (3) |
| Common side effects | drowsiness, fatigue, anxiety, dizziness | diarrhea, drowsiness, stomach issues, vivid dreams |
| Typical dose reported | three large scoops | daily |
The small number of clinical trials and differences between their methods were the limitations of the present study. Further high-quality studies are needed to firmly establish the clinical efficacy of the lemon balm.
Phytother Res, 2021 ↗“drinking lemon balm tea has turned out to be a game changer for me when I’m sad or have anxiety (so I drink it every day now lol)”
This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. However, given that oral magnesium is very cheap and widely available, RCT evidence may support oral magnesium supplements (less than 1 g quantities given up to three times a day) for insomnia symptoms.
BMC Complement Med Ther, 2021 ↗“after supplementing with 400mg of Magnesium daily. Winter blues hit me hard and my multivitamin wasn't doing any justice, but once I began supplementing Magnesium, everything changed.”
Related comparisons
Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate