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Head-to-head evidence comparison — which supplement is right for you?
Magnesium vs Thiamine: Magnesium has the stronger overall evidence (8.5 vs 7.5/10); 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
Mixed evidence
2 of 6 studies with measurable effects showed benefit.
Top outcomes
Verdict
Too few graded studies
2 of 2 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both Magnesium and Thiamine have evidence — compare verdict strength side-by-side.
200-250mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
50-100mg daily; 150-600mg benfotiamine for neuropathy
With food, Morning with other B vitamins
Benfotiamine (fat-soluble, higher bioavailability)
and 4 more not shown
1-2 weeks
1-2 weeks
1 week
Immediate
2-4 weeks
4-8 weeks
4-12 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.
Dietary supplements for dysmenorrhoea
The Cochrane database of systematic reviews (2016) · Meta analysis · n=3101
Supplements versus other supplementsThere was no evidence of a difference in effectiveness between ginger and zinc sulphate (MD 0.02 points, 95% CI -0.58 to 0.62; one RCT, 101 women).
Evaluation of the Efficacy of the Addition of a Combination of Pyrimidine Nucleotides and Vitamin B1 and B12 to Standard Treatment in the Management of Painful Radiculopathy and in the Quality of Life of Patients
Nutrients (2024) · Rct · n=122
Both groups showed pain improvement, but the VAS reduction (control: 24.58 vs. experimental: 31.35) was not statistically significant.
Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: a systematic review of randomized controlled trials
Nutritional neuroscience (2023) · Systematic review · n=2256
We identified 20 RCTs that matched all eligibility criteria, totaling 2,256 subjects, diagnosed with MDD, GAD, and depressive or anxiety symptoms.
Both points come from one phase III trial of benfotiamine, a fat-soluble thiamine derivative, in 165 patients with diabetic polyneuropathy (BENDIP, PMID 18473286): 300 mg or 600 mg a day or placebo for 6 weeks. The Neuropathy Symptom Score differed between groups in the per-protocol analysis (p = 0.033) and narrowly missed significance in the intention-to-treat analysis (p = 0.055), and the Total Symptom Score did not differ. Improvement was more pronounced at 600 mg, and both doses were well tolerated, so 600 mg, the highest dose tested, is the ceiling. Thiamine hydrochloride doses were not tested and cannot be read off this axis, and one 6-week trial cannot establish a minimum or optimal dose.
AI-estimated from published studies. Interpret as directional guidance.
Magnesium has a higher evidence score (8.5/10 vs 7.5/10) and wins in 2 of 3 categories.
For pms relief, Magnesium has a higher relevance score (88 vs 25).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
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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.