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.
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
Azapirones for generalized anxiety disorder
The Cochrane database of systematic reviews (2006) · Meta analysis · n=5908
The calculated number needed to treat for azapirones using the Clinical Global Impression scale was 4.4 (95% confidence interval (CI) 2.16 to 15.4).
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.
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 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.