Head-to-head evidence comparison — which supplement is right for you?
Magnesium wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Botanical
Mineral
300-600mg daily (standardized extract)
Morning for daytime stress, Evening for sleep support
KSM-66 or Sensoril standardized extract
200-350mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
2-4 weeks
2-4 weeks
2-4 weeks
First week
1-2 weeks
1-2 weeks
1 week
Immediate
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis
Journal of the American Nutrition Association (2024) · Meta analysis · n=873
Significant reduction in HAM-A anxiety scores (p=0.0007)
Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial
Nutrients (2024) · Rct · n=131
Our findings demonstrate the stress-reduction capabilities of this well-characterized aqueous extract of WS (root and leaf) at the low dose of 125 mg/day, in a dose-dependent manner, via the modulation of the HPA axis.
Plant-derived nootropics and human cognition: A systematic review
Critical reviews in food science and nutrition (2023) · Systematic review
Bacopa monnieri improves language, learning and memory.
Magnesium supplementation in pregnancy
The Cochrane database of systematic reviews (2014) · Meta analysis · n=9090
Women receiving magnesium were significantly less likely to require hospitalisation during pregnancy (RR 0.65, 95% CI 0.48 to 0.86; three trials, 1158 women).Of the 10 trials included in the review, only two were judged to be of high quality overall.
Magnesium sulphate and other anticonvulsants for women with pre-eclampsia
The Cochrane database of systematic reviews (2010) · Meta analysis · n=11444
It reduced the risk of placental abruption (RR 0.64, 95% CI 0.50 to 0.83; NNTB 100, 95% CI 50 to 1000), and increased caesarean section (RR 1.05, 95% CI 1.01 to 1.10).
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=2709
38 RCTs with 2709 participants analyzed
Magnesium has a higher evidence score (8.5/10 vs 7.5/10) and wins in 2 of 3 categories.
For reduce anxiety & stress, Ashwagandha has a higher relevance score (95 vs 85).
No known interactions between Ashwagandha and Magnesium have been documented in our database. However, always consult a healthcare provider before combining supplements.