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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

• Liver disease or compromised liver function
• Heavy alcohol use
• Parkinson's disease (may worsen symptoms)

• Alcohol
• Benzodiazepines/sedatives
• Levodopa (Parkinson's medications)

• Severe kidney disease (reduced magnesium excretion)
• Myasthenia gravis
• Heart block (without pacemaker)

• Antibiotics (fluoroquinolones, tetracyclines)
• Bisphosphonates
• Diuretics