Lemon Balm

Overview

Lemon balm is an herbal tea that supports sleep and calm, often used in evening routines for ADHD sleep dysregulation. Herbal teas such as chamomile for apigenin, lemon balm, and tart cherry juice are recommended for evening wind-down and sleep prep.

Food Context

Synergies

• Best consumed as tea in evening
• Part of sleep-supportive evening routine

Preparation

• Can be combined with chamomile and tart cherry
• Supports circadian alignment

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	17 kcal	—
Protein	0.5 g	—
Total fat	0.1 g	—
Saturated fat	0 g	—
Carbohydrates	5.7 g	—
Fibre	0.7 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.1 mg	0.3%
Zinc	0.2 mg	2.1%
Magnesium	6 mg	1.4%
Calcium	9 mg	0.9%
Potassium	109 mg	3.2%
Folate	11 µg	2.8%
Vitamin B6	0 mg	2.2%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	6 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Lemon juice from concentrate, bottled, REAL LEMON, FDC ID 167802, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

8 substances in this food

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

• Herbal teas (e.g. chamomile for apigenin, lemon balm, tart cherry juice)
• Evening(Wind-down, sleep prep): Herbal teas (e.g. chamomile for apigenin, lemon balm, tart cherry juice)