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Head-to-head evidence comparison — which supplement is right for you?
Lavender vs Magnesium: Magnesium has the stronger overall evidence (8.5 vs 7.2/10); they're alternatives for perceived sleep quality — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Magnesium wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Mixed evidence
2 of 6 studies with measurable effects showed benefit.
Top outcomes
80 mg oral Silexan daily OR aromatherapy inhalation 30–60 min sessions
Evening before bed for sleep and anxiety, Acute use before stressful procedures or events
Oral Silexan capsule (80 mg) for systemic/psychiatric use
200-250mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
and 4 more not shown
1–4 weeks
1–3 weeks
4–8 weeks
Acute to 2 weeks
1-2 weeks
1-2 weeks
1 week
Immediate
Effects of lavender on anxiety: A systematic review and meta-analysis.
Phytomedicine : international journal of phytotherapy and phytopharmacology (2019) · Meta analysis · n=3964
65 RCTs and 25 non-randomised studies were reviewed, and 37 RCTs (3,964 participants) were pooled.
Efficacy of Silexan in patients with anxiety disorders: a meta-analysis of randomized, placebo-controlled trials.
European archives of psychiatry and clinical neuroscience (2023) · Meta analysis · n=1213
Five double-blind placebo-controlled trials of Silexan 80 mg/day for ten weeks in adult outpatients with subthreshold anxiety, mixed anxiety and depressive disorder or generalised anxiety disorder were pooled (n = 1,213).
Efficacy of Silexan in subthreshold anxiety: meta-analysis of randomised, placebo-controlled trials.
European archives of psychiatry and clinical neuroscience (2019) · Meta analysis · n=697
Pooled individual patient data from three placebo-controlled trials in subthreshold anxiety (697 patients), Silexan 80 mg/day for 10 weeks.
Magnesium supplementation in pregnancy
The Cochrane database of systematic reviews (2014) · Meta analysis · n=9090
Ten trials involving 9090 women and their babies. Only two were judged to be of high quality overall.
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Hypertension (2025) · Meta analysis · n=2709
38 RCTs with 2709 participants, median 365 mg elemental magnesium for a median 12 weeks. Systolic BP -2.81 mmHg (95% CI -4.32 to -1.29), diastolic -2.05 mmHg versus placebo.
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.
Magnesium has a higher evidence score (8.5/10 vs 7.2/10) and wins in 2 of 3 categories.
For perceived sleep quality, Magnesium has a higher relevance score (90 vs 40).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The honest tier list — proven staples vs situational vs mostly marketing. The hub the other guides feed into.
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The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.