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Head-to-head evidence comparison — which supplement is right for you?
Magnesium vs Shatavari: Magnesium has the stronger overall evidence (8.5 vs 5/10); they're alternatives for pms relief — 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
Likely helps
12 of 16 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
5 of 5 studies with measurable effects showed benefit.
Top outcomes
200-350mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
500-1000mg root extract, 1-2x daily
With meals, Morning and evening
Root extract standardized to saponins
1-2 weeks
1-2 weeks
1 week
Immediate
4-12 weeks
4-8 weeks
1-2 weeks
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
Hypertension (2025) · 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.
Oral galactagogues (natural therapies or drugs) for increasing breast milk production in mothers of non-hospitalised term infants
The Cochrane database of systematic reviews (2020) · Meta analysis · n=20
Only one study (metoclopramide) reported on the outcome of infant weight, finding little or no difference (mean difference (MD) 23.0 grams, 95% confidence interval (CI) -47.71 to 93.71; 1 study, 20 participants; low-certainty evidence).
Modulation of Various Pharmacological Pathways by Asparagus Saponins: Special Emphasis on Shatavarin-IV
Chemistry & biodiversity (2026) · Systematic review
Shatavarin-IV is regarded as the most important steroidal saponin responsible for most of the pharmacological effects of Shatavari.
Shatavari (Asparagus racemosus Willd) root extract for postpartum lactation: A randomised, double-blind, placebo-controlled study
Journal of obstetrics and gynaecology : the journal of the Institute of Obstetrics and Gynaecology (2025) · Rct · n=113
Maternal satisfaction with lactation was higher in the SHT group (52.63% vs. 25.00%, p = 0.008).
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.
Based on single RCT (n=113) showing improved maternal satisfaction (52.63% vs 25%). Meta-analysis notes limitations in galactagogue studies including small sample sizes and poor blinding methods.
AI-estimated from published studies. Interpret as directional guidance.
Magnesium has a higher evidence score (8.5/10 vs 5/10) and wins in 2 of 3 categories.
For pms relief, Magnesium has a higher relevance score (88 vs 45).
No known interactions between Magnesium and Shatavari have been documented in our database. However, always consult a healthcare provider before combining supplements.
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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.