Can I Take Lemon Balm and Ashwagandha Together?

By Alex Assoune Jul 11, 2025

In the world of natural health and herbal supplements, lemon balm and ashwagandha are two popular herbs known for their calming and stress-relieving properties. But if you're considering taking them together, you may be wondering whether this combination is safe, beneficial, or even effective. This article explores the science behind lemon balm and ashwagandha, their individual benefits, potential interactions, and whether combining them is a good idea for supporting your mental and physical well-being.

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What Is Lemon Balm?

Lemon balm (Melissa officinalis) is a lemon-scented herb from the mint family that has been used in traditional medicine for centuries. It's known for its calming effects and is often used to reduce anxiety, improve sleep, and support digestion.

Key Benefits of Lemon Balm:

Anxiety Reduction: Studies have shown that lemon balm may reduce symptoms of anxiety and stress by interacting with GABA (gamma-aminobutyric acid) receptors in the brain. GABA is a neurotransmitter that helps regulate mood and calm the nervous system.
Improved Sleep: Lemon balm is often used in teas and supplements to support sleep, especially when combined with other calming herbs like valerian root or chamomile.
Cognitive Support: Some research suggests that lemon balm can improve mood, memory, and concentration.
Digestive Aid: Lemon balm has antispasmodic properties that may ease digestive discomfort and bloating.

Lemon balm is generally taken as a tea, tincture, or capsule, and is considered safe for most people when used appropriately.

What Is Ashwagandha?

Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a powerful adaptogen. Adaptogens are herbs that help the body adapt to stress and maintain balance.

Key Benefits of Ashwagandha:

Stress and Anxiety Reduction: Ashwagandha is perhaps best known for its ability to lower cortisol levels—the body’s main stress hormone. Several clinical studies have shown that ashwagandha significantly reduces perceived stress and anxiety symptoms.
Improved Energy and Endurance: It may boost stamina and reduce fatigue, particularly in people dealing with chronic stress.
Hormonal Balance: Ashwagandha may help balance hormones in both men and women, supporting thyroid function and reproductive health.
Cognitive Function: Research suggests that ashwagandha may support brain function, memory, and focus.
Sleep Support: Like lemon balm, ashwagandha also promotes restful sleep by reducing stress and calming the nervous system.

Ashwagandha is typically taken in powder, capsule, or tincture form and is widely considered safe for short-term use in healthy individuals.

Can You Take Lemon Balm and Ashwagandha Together?

The short answer is yes, lemon balm and ashwagandha can be taken together. In fact, combining these two herbs may offer complementary benefits—especially for managing stress, improving sleep, and promoting emotional balance.

Why the Combination Makes Sense:

Synergistic Stress Relief: Lemon balm works mainly through its influence on GABA receptors, helping to calm the nervous system quickly. Ashwagandha, as an adaptogen, works more systemically over time to reduce stress by lowering cortisol levels and regulating the HPA (hypothalamic-pituitary-adrenal) axis.
Dual Sleep Support: Both herbs promote relaxation and restful sleep, but through different mechanisms. Lemon balm’s sedative properties can help you fall asleep faster, while ashwagandha can reduce nighttime awakenings and improve sleep quality.
Mood and Cognitive Boost: Studies show both herbs can enhance mood and cognitive performance, making them a potentially effective combination for people dealing with brain fog or mild depression linked to stress.
Minimal Risk of Adverse Interactions: These herbs do not appear to have known negative interactions when taken together, and many supplement manufacturers combine them in sleep or anxiety blends.

What Does the Research Say?

While there is limited direct research on the combined use of lemon balm and ashwagandha, individual studies on each herb support the idea that their combined effects may be helpful.

Lemon Balm Research Highlights:

A 2004 study in Phytotherapy Research found that lemon balm improved mood and cognitive performance in healthy volunteers.
A 2014 study in Nutrients showed that a lemon balm supplement significantly reduced anxiety and insomnia in subjects within 15 days.

Ashwagandha Research Highlights:

A 2012 randomized controlled trial published in the Indian Journal of Psychological Medicine showed that ashwagandha root extract significantly reduced stress and cortisol levels in adults.
A 2021 systematic review published in Sleep Medicine Reviews concluded that ashwagandha supplementation improves overall sleep and reduces sleep onset latency.

These findings suggest that both herbs are effective on their own—and likely beneficial when combined for stress-related symptoms.

How to Take Lemon Balm and Ashwagandha Together

If you're thinking about combining these two herbs, here are a few things to consider:

Recommended Dosage:

Lemon Balm: Common doses range from 300 mg to 600 mg, taken up to three times daily. As a tea, 1.5 to 4.5 grams of dried herb is usually used per cup.
Ashwagandha: Most studies use 300–600 mg of a standardized extract (withanolides) once or twice daily.

Start with the lowest effective doses to see how your body responds.

Best Form and Timing:

Tea or Capsules: Lemon balm is ideal as a tea, especially in the evening for relaxation. Ashwagandha is best taken in capsule or powder form, either in the morning or before bed depending on how it affects you.
With Food: Taking ashwagandha with meals may improve absorption and reduce the risk of stomach upset. Lemon balm can be taken with or without food.

Who Should Be Cautious:

Pregnant or Nursing Women: Consult a healthcare provider before using either herb, as safety data is limited.
People on Medication: Both herbs can interact with sedatives, thyroid medications, and antidepressants. Talk to your doctor if you're on any prescription drugs.
Low Thyroid Function (Hypothyroidism): Ashwagandha may stimulate the thyroid, which could be problematic in certain cases.

Potential Side Effects and Interactions

Though both herbs are generally considered safe, some people may experience side effects or interactions.

Lemon Balm:

Mild side effects: nausea, dizziness, or increased sedation if taken in large amounts.
Potential interaction: may enhance the effects of sedatives or thyroid medications.

Ashwagandha:

Possible side effects: upset stomach, drowsiness, or allergic reactions in sensitive individuals.
Potential interaction: may amplify the effects of thyroid medications, immunosuppressants, and benzodiazepines.

If you experience any unusual symptoms, stop taking the herbs and consult a healthcare professional.

Conclusion: Is It Safe and Effective to Combine Lemon Balm and Ashwagandha?

Yes, combining lemon balm and ashwagandha is generally considered safe and may provide enhanced support for stress, anxiety, sleep, and cognitive function. These herbs work through different but complementary pathways—lemon balm through calming neurotransmitters like GABA, and ashwagandha through systemic stress reduction and hormonal balance.

Together, they can form a powerful natural remedy for modern-day stress and fatigue—especially when used mindfully and under the guidance of a qualified healthcare provider.

Key Takeaways

Lemon balm is calming, improves sleep, and supports digestion and mood.
Ashwagandha is an adaptogen that reduces cortisol, boosts energy, and improves sleep and mental clarity.
Combining them is generally safe and may enhance their individual benefits, especially for stress relief and relaxation.
Start small, monitor your body’s response, and talk to a healthcare provider if you’re on medications or have chronic health conditions.

Natural remedies can be powerful allies—but like all tools for healing, they work best when used with knowledge and care.

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About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.

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