This research investigates how salt marshes contribute to both wave energy dissipation and spectral period transformation, advancing their role as a nature-based solution for coastal protection. Using laboratory simulations with a scaled barren foreshore, salt marsh and dike model, we examine the interactions between vegetation, water depth, and wave properties under varied conditions, including storm scenarios with irregular waves. Results indicate a case specific threshold at which the salt marsh model attenuates energy optimally, as for very shallow water depths wave energy is predominantly dissipated by the barren foreshore. The spectral wave period T m − 1 , 0 increases when waves propagate from deep to shallow water depths, as a result of wave breaking and generation of infragravity waves. The presence of salt marsh vegetation further enhances this effect by preferentially damping high frequency components. This highlights that an increase in T m − 1 , 0 in vegetated environments may not always correspond to an increased hydrodynamic load on the dike.