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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.
Verdict
Probably helps
4 of 7 studies with measurable effects showed benefit.
Top outcomes
Verdict
Probably helps
9 of 13 studies with measurable effects showed benefit.
Top outcomes
150-300mg kavalactones daily
Evening for relaxation, 30-60 minutes before stressful events, Before bed for sleep
Water-extracted root powder or capsules
200-350mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
30-60 minutes
30-60 minutes
30-60 minutes
1-2 hours
1-2 weeks
1-2 weeks
1 week
Immediate
Herbal medicines in the treatment of psychiatric disorders: 10-year updated review
Phytotherapy research : PTR (2018) · Systematic review
Other encouraging herbal medicines with preliminary evidence include Curcuma longa (turmeric) in depression, Withania somnifera (ashwagandha) in affective disorders, and Ginkgo biloba (ginkgo) as an adjunctive treatment in Schizophrenia.
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence
Phytotherapy research : PTR (2018) · Systematic review
An open-ended search to 5 July 2017 was conducted using MEDLINE (PubMed), Scopus, and Cochrane library online databases and performed in a stepped format from preclinical to clinical investigations.
Herbal medicine for insomnia: A systematic review and meta-analysis
Sleep medicine reviews (2015) · Meta analysis · n=1602
There was no statistically significant difference between any herbal medicine and placebo, or any herbal medicine and active control, for any of the thirteen measures of clinical efficacy.
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 Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=2709
38 RCTs with 2709 participants analyzed
Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis for Optimal Dosage and Treatment Length
Nutrients (2024) · Meta analysis
Both supplements demonstrated greater reductions in SBP for the general population at lower dosages and longer treatment durations.
Based on multiple meta-analyses showing efficacy vs placebo with effect size comparable to benzodiazepines for mild-moderate anxiety. WS1490 extract showed OR=3.3 vs placebo. Effectiveness limited to 60% due to mixed results in some GAD populations and study quality limitations.
Based on meta-analysis of 38 RCTs with 2709 participants showing -7.68 mmHg reduction in hypertensive individuals. Effects are greatest in those with hypomagnesemia. Limited evidence in normotensive populations.
AI-estimated from published studies. Interpret as directional guidance.
Magnesium has a higher evidence score (8.5/10 vs 9/10) and wins in 2 of 3 categories.
For improve deep sleep quality, Magnesium has a higher relevance score (90 vs 55).
No known interactions between Kava and Magnesium have been documented in our database. However, always consult a healthcare provider before combining supplements.