Stress & Mood Enhancement

Public • 06 Apr 2026

Ashwagandha & lemon balm are combined to support stress reduction & enhance mood. Ashwagandha is an adaptogen that reduces stress & anxiety, while lemon balm provides calming effects & improves mood.

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stress mood calm

Ashwagandha

Daily with food

MODERATE

300mg

Lemon Balm

Daily with food

MODERATE

600mg

No interactions detected

Each dose includes evidence rationale · doses personalized to your weight

AI risk assessment

Context: No wearable data

PROAI risk assessment is available with Pro.

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Stack pre-check

No personal data connected — connect wearables or upload bloodwork for a personalised check

Clean

Supplements

Training load

Unknown

No flags

No duplication, stimulant, interaction, or recovery concerns detected.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis

Pharmacokinetic + pair-level checks

Timing optimizations

Ashwagandha

Evening or split morning/evening

Cortisol-lowering adaptogens are best timed to evening to avoid blunting morning cortisol rise. (Onset: ~1.5h, half-life: ~7h)

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

Supplements

2 items

AshwagandhaModerate

Daily with food •

Reduces stress & anxiety as an adaptogen.

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300mg

Trade-offs & context

Interaction

May elevate thyroid hormones (T3/T4) — caution with thyroid conditions or thyroid medications

Liver

Rare hepatotoxicity cases reported — discontinue if liver enzymes elevated; likely dose- or contaminant-related

Interaction

May potentiate sedatives and anxiolytics — additive CNS depression

Physical performance (strength, VO2max)

Moderate

Population: Healthy adults and athletes

Study type: Systematic review & Bayesian meta-analysis

Dose context: 600 mg typical (range: 300–600 mg) • Duration: 8–12 weeks

Significant improvements in muscle strength, power, & VO2max compared to placebo across 13 RCTs.

Citation: Bonilla DA et al. J Funct Morphol Kinesiol. 2021;6(1):20.•https://pubmed.ncbi.nlm.nih.gov/33670194/

Effect sizes moderate; responder variability exists.

Sleep quality / sleep onset latency

Moderate

Population: Adults with and without insomnia

Study type: Systematic review & meta-analysis (5 RCTs, n=400)

Dose context: 600 mg typical (range: 300–600 mg) • Duration: 8–10 weeks

Small but significant improvement in overall sleep (SMD −0.59); stronger effects in insomnia subgroup & at ≥600 mg/day for ≥8 weeks.

Citation: Cheah KL et al. PLoS ONE. 2021;16(9):e0257843.•DOI: 10.1371/journal.pone.0257843•https://pubmed.ncbi.nlm.nih.gov/34559859/

No serious adverse effects reported in included trials.

Perceived stress & anxiety reduction

Moderate

Population: Adults with insomnia and anxiety

Study type: RCT (double-blind, placebo-controlled)

Dose context: 300 mg typical (range: 300–300 mg) • Duration: 10 weeks

300 mg ashwagandha root extract twice daily significantly improved sleep quality, anxiety scores, & mental alertness on rising vs. placebo.

Citation: Langade D et al. Cureus. 2019;11(9):e5797.•DOI: 10.7759/cureus.5797•https://pubmed.ncbi.nlm.nih.gov/31728244/

Dose refers to standardized KSM-66 extract. Stress & anxiety benefits seen across multiple RCTs.

Lemon BalmModerate

Daily with food •

Provides calming effects & improves mood.

Buy ingredient →

600mg

Anxiety reduction

Moderate

Population: Hemodialysis patients

Study type: RCT

Dose context: 600 mg typical • Duration: 1 month

Melissa officinalis L. essential oil inhalation reduced anxiety & symptom burden in hemodialysis patients.

Citation: Pasyar et al. (2025). The effectiveness of Melissa officinalis L. essential oil inhalation on anxiety and symptom burden of hemodialysis patients: a randomized trial study. Journal.•DOI: 10.1186/s12906-025-04840-y

Anxiety & depression reduction

Moderate

Population: Type 2 diabetes patients with depression

Study type: RCT

Dose context: 700 mg typical (range: 700–700 mg) • Duration: 12 weeks

Significant decrease in depression & anxiety severity in the intervention group compared to baseline.

Citation: Iwahashi et al. (2025). Lemon Balm (Melissa officinalis L.) Leaf Extract Promotes Endo180 Production in Dermal Fibroblasts and has Antiwrinkle Effect on Human Skin. Journal.•DOI: 10.1186/s12882-020-01806-9

Anxiety reduction

High

Population: Patients with symptoms of depression or anxiety

Study type: Meta-analysis

Dose context: 600 mg typical

Lemon balm significantly improved mean anxiety & depression scores compared with placebo.

Citation: Ghazizadeh et al. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Journal.•DOI: 10.1002/ptr.7252

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