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Magnolia officinalis (Magnolia Bark Extract)
Traditional Chinese herb that reduces cortisol, supports sleep, and promotes relaxation without sedation.
What the evidence says
Most Magnolia Bark studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality randomised trials published 2006–2025 with a typical study size of 634 participants.
Based on 12 studies · 3 RCTs · 674 total participants
Confidence
ModerateWhat the studies found
By outcome
Magnolia Bark has an evidence score of 7.5/10 — strong evidence based on 12 indexed studies. Traditional Chinese herb that reduces cortisol, supports sleep, and promotes relaxation without sedation.
The commonly studied dose of Magnolia Bark is 200-400mg (standardized to 2% honokiol and magnolol). Research points to an estimated optimal dose around 400mg, with a minimum effective dose near 200mg. Individual response varies — start low and adjust.
The best time to take Magnolia Bark is before bed. Taking it with food is preferred. Magnolia bark contains honokiol and magnolol, biphenolic neolignans that act as positive allosteric modulators of GABA-A receptors.
Last reviewed May 2026 · evidence from 18 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Magnolia Bark has been used in Traditional Chinese Medicine for centuries for anxiety and digestive issues. Its active compounds, honokiol and magnolol, modulate GABA receptors and reduce cortisol. Research shows benefits for stress, anxiety, sleep quality, and even weight management through cortisol reduction. Works quickly and without next-day grogginess.
Enhances calming GABA activity
Lowers stress hormone levels
How Magnolia Bark works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
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200-400mg (standardized to 2% honokiol and magnolol)
Can be taken without food
| Form | Type |
|---|---|
| 💊Standardized extract (honokiol/magnolol content specified) | Recommended |
| 💊Relora (magnolia + phellodendron blend) | Alternative |
Look for standardized extracts. Relora is a popular proprietary blend combining magnolia with phellodendron bark.
Minimum: 2 weeks
Optimal: 4 weeks
Cycling: Not required
Note: Works quickly. Take 30-60 min before bed for sleep. Can be taken during day for anxiety.
Based on single RCT (n=40) showing cortisol reduction and mood improvement with magnolia extract. Limited human data on bioavailability. Effectiveness conservative due to small study size and lack of replication. Drowsiness may occur at higher doses.
Reduced feelings of anxiety
Easier sleep onset and better quality
Lower perceived stress
Avoid — traditional use advises against
May have additive sedative effects
May enhance sedation
Tip: Reduce dose; take in evening
Tip: Usually resolves
Magnolia Bark is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are drowsiness, headache. Use caution if any of these apply to you: Known allergy or hypersensitivity to Magnolia Bark or related compounds; Pregnancy and breastfeeding; Concurrent use with sedative medications.
Shatavari
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