Nature Made Wellblends™ Calm & Relax™ Review
Tier ⓘ
Tier 4 · Rank 13
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 13 within Tier 4 for Thyroid Health; 39 of 59 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only22 human studies · 6 improved
22 human studies6 improved14 no effect572,862 people studied
Magnesium is given at 300 milligrams, above the 250 milligrams used in studies. The evidence for thyroid health is mixed and mostly tests magnesium alongside other nutrients. A pooled analysis of 35 trials in people with an underactive thyroid found that adding zinc, magnesium and vitamin A to meds raised free thyroxine, but magnesium was not tested on its own [1]. In one trial of 86 adults, 10 weeks of magnesium with zinc and vitamin A raised free thyroxine and lowered an inflammation marker, with no change in thyroid-stimulating hormone [2]. A small 4-week study found magnesium alone raised active thyroid hormone [3]. Magnesium taken with a thyroid hormone tablet cut its absorption by 12%, so take them apart [4]. Other studies found no clear effect around thyroid surgery [5] and no link with thyroid cancer [6]. Ashwagandha is given at only 125 milligrams, well below the 600 milligrams studied. One trial in 50 adults with a mildly underactive thyroid found improved thyroid levels at 600 milligrams [7][8]. A trial in healthy adults found no change [9]. A pooled analysis of 23 trials found only a modest rise in thyroxine [10]. Longer safety studies found no harmful thyroid changes [11][12]. Animal and cell studies are never counted.
See all 22 studies →Hide the studies
- Across 35 trials of 3,508 people with underan underactive thyroid, adding zinc, magnesium and vitamin A to a med raised free thyroxine compared with placebo, but magnesium was not tested on its own.Additional treatment strategies for hypothyroidism: a network meta-analysis.
- Across 23 placebo-controlled trials with 1706 adults, ashwagandha did not change thyroid stimulating hormone or T3 but modestly raised T4 levels.Hormonal Modulation with Withania somnifera: Systematic Review and Meta-Analysis of Randomized-controlled Trials.
- In a review of 4 trials of herbs for underactive thyroid, the one ashwagandha trial showed raised T3 and T4 and lower thyroid stimulating hormone versus placebo at 4 and 8 weeks.Achievements in Hypothyroidism Treatment with Herbal Medicine: A Systematic Review of Randomized Controlled Trials.
- A review of 11 studies found inconsistent results for magnesium and other vitamin and mineral supplements and thyroid cancer risk, so no protective or harmful effect could be concluded.Vitamin and mineral supplements and thyroid cancer: a systematic review.
- A review of 30 human studies reported reasonable benefit of ashwagandha root in subclinical underactive thyroid (1 study) and some studies noted raised T4 levels.Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments.
- A safety review of ashwagandha found human clinical studies showed no adverse effects on thyroid function or hormonal balance.A Systematic and Ethnobotanical Review of Ashwagandha's ( Withania Somnifera ) Teratogenic and Abortifacient Potentials.
- In 135 menopausal women over 8 weeks, ashwagandha plus Shatavari was safe and normal hormone levels were maintained, with thyroid function checked for safety.Efficacy and safety of Shatavari root extract (Asparagus racemosus) for menopausal symptoms: a randomized, double-blind,…
- In 100 adults taking 600 mg daily for 24 weeks, ashwagandha reduced weight and stress and was safe, with thyroid function tests measured for safety but no thyroid result stated.Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults: a prospe…
- In 86 adults with an underactive thyroid, 10 weeks of daily magnesium 250 mg combined with zinc and vitamin A raised free thyroxine and lowered a blood marker of inflammation versus placebo, with no change in thyroid-stimulating hormone.Randomized Study of the Effects of Zinc, Vitamin A, and Magnesium Co-supplementation on Thyroid Function, Oxidative Stre…
- In 80 healthy adults taking 600 mg daily for 8 weeks, ashwagandha caused no significant change in thyroid hormone levels and was safe.Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers.
- In 62 very low birth weight infants fed fortified human milk for 6 weeks, higher trace element and magnesium intake did not show a reported thyroid benefit; thyroid results were not described as different.Nutrition of very low birth weight infants fed human milk with or without supplemental trace elements: a randomized cont…
- In 62 people having thyroid surgery, 2 weeks of magnesium 300 mg plus calcium before surgery gave somewhat higher calcium levels and fewer low-calcium symptoms than no supplements, but the differences were not statistically significant.Impact of Preoperative Calcium and Magnesium Supplementation on Quality of Life and Hypocalcemia Post-Thyroidectomy.
- In 50 adults with mildly underactive thyroid taking 600 mg daily for 8 weeks, ashwagandha improved thyroid stimulating hormone, T3 and T4 levels significantly compared with placebo.Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-…
- In 40 healthy adults aged 50-70, taking 400 mg of ashwagandha root extract daily for 180 days caused no adverse changes in thyroid hormone levels, and the extract was well tolerated.Safety and Tolerability of Withania somnifera Root Extract in Healthy Male Participants: A Pilot Randomized, Double-Blin…
- In a small placebo-controlled study of 10 people with bipolar disorder over 8 weeks, the three people taking ashwagandha had thyroxine (T4) rises while most placebo users saw T4 fall, so the thyroid effect is unclear and needs more study.Subtle changes in thyroid indices during a placebo-controlled study of an extract of Withania somnifera in persons with …
- In a 4-week study of sedentary people and Tae-Kwon-Do athletes, 10 mg/kg daily of magnesium raised free T3 and prevented the exercise-related drop in thyroid hormone activity.The effects of magnesium supplementation on thyroid hormones of sedentars and Tae-Kwon-Do sportsperson at resting and ex…
- In 145 healthy adults taking 2000 mg a day of ashwagandha root extract for 12 weeks, thyroid blood values stayed within normal reference ranges, and the small changes seen were judged clinically insignificant.Safety and tolerability of Ashwagandha (Withania somnifera) root extract in healthy adults: a prospective, non-comparati…
- In 70 pregnant women in their second trimester taking 300 mg of ashwagandha root extract twice a day for 12 weeks, thyroid function showed no harmful effects compared with standard care alone.Efficacy and safety of Ashwagandha (Withania somnifera) root extract in pregnant women: a prospective, randomized, compa…
- In 18 healthy men taking 1000 mg a day of standardized ashwagandha root extract for 4 weeks, thyroid function showed no significant changes.Clinical safety and tolerability evaluation of Withania somnifera (L.) Dunal (Ashwagandha) root extract in healthy human…
- In a crossover study of 15 healthy adults, taking magnesium aspartate with a med tablet reduced a med absorption by 12%, and magnesium citrate reduced it by 7% without statistical significance, so the two should be taken apart.Read the study on PubMed (41221788) →
- In a large cohort of 566,398 adults followed for years, dietary magnesium intake was not associated with thyroid cancer risk.The association between selenium and other micronutrients and thyroid cancer incidence in the NIH-AARP Diet and Health S…
- In 191 healthy adults taking standardized ashwagandha root extract for 12 months, thyroid function was monitored and the study reported no clinically significant safety problems.Safety of 12-Months Administration of Ashwagandha ( Withania somnifera ) Standardized Root Extract in Healthy Adults: A …
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Magnesium, the main ingredient, gets broad support from the panel: all ten spoke about it, and most recommend it or take it themselves, though several stay neutral. The main reason is sleep, with others citing muscle function, blood pressure, stress, mood, energy and getting enough of a mineral that is hard to detect when low. For forms, several take 400 mg of magnesium threonate before bed, a couple suggest glycinate at night, and a few use electrolyte drinks that contain a small amount of magnesium; one adviser mentions 300 mg before bed. Cautions come from two voices: one says the evidence that magnesium reliably improves sleep is not yet strong and consistent, and warns that labels can overstate the real magnesium dose, and another says it does not fix waking in the night. Ashwagandha is a smaller ingredient in this product, and a few panelists see it as helpful for stress and sleep, with one saying it may not suit everyone.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Magnesium · uses
- Recommends considering magnesium glycinate before bed for nervous system support, deeper sleep quality, and to help the body transition into rest, and states that they take it every night.
- Lists ashwagandha as an herb that can help lower anxiety or depression symptoms.
- Recommends Magnesium Breakthrough Advanced 10 from Bioptimizers for restful sleep, muscle recovery, stress resilience, and metabolic health, especially during stressful times of the year.
- Recommends magnesium because it is involved in over 600 reactions in the body and up to 80% of people may have low levels that never get flagged on a standard blood test.
- Recommends magnesium as a basic supplement during detoxification to support pathways, help with constipation, and provide electrolytes.
- Recommends Magnesium Breakthrough Advanced 10 from Biooptimizers, which contains 10 bioavailable forms and 550 mg of elemental magnesium, to support restful sleep, restorative sleep, muscle recovery, stress resilience, and metabolic health.
- Has recommended magnesium breakthrough from bioptimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends correcting nutrient deficiencies with magnesium.
- Recommends Magnesium Breakthrough Advance 10 from BiOptimizers, which has 10 bioavailable forms of magnesium and more elemental magnesium, as part of his evening routine for sleep, muscle recovery, and metabolic health.
- Has recommended Magnesium Breakthrough from Bio Optimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends Magnesium Breakthrough Advance 10 from Bio Optimizers, which contains 10 bioavailable forms of magnesium, as it plays a critical role in sleep recovery, stress regulation, and muscle function, and has become part of his evening routine, especially during periods of travel, training, and higher stress.
- Notes that there was a recent study on ashwagandha for sperm health, indicating it's an evolving area of research.
- Suggests trying ashwagandha, noting that some people respond to it, and recommends a dose of 400 to 600 mg.
- Recommends adaptogenic herbs like ashwagandha, particularly at night, rhodiola, lemon balm, and catclaw for stress relief.
Dave Asprey · Magnesium · neutral
- Mentions magnesium in the context of sleep but states that it doesn't address the core issue of waking up during the night.
- Suggests that magnesium may help slow aging, support cellular repair, and improve sleep.
- States that magnesium can affect how the body responds to a supplement.
- Recommends fixing sleep with 300mg of Magnesium 101 before bed if diet and exercise aren't melting stubborn belly fat.
- Dave Asprey says his daily routine includes magnesium as part of a carefully developed combination for longevity.
- Recommends magnesium glycinate for sleep, stating that trials show it helps people fall asleep about 17 minutes faster and that he finds it incredibly effective.
- Mentions magnesium glycinate as one of the five gut-friendly, extensively researched ingredients in Kill Switch that helps with natural sleep.
- Dave Asprey recommends Magnesium Glycinate for sleep, noting human studies show it helps people fall asleep faster, is safe, and works on a fundamental aspect of health, unlike magnesium oxide which acts as a laxative.
- Dave Asprey notes that ashwagandha, when taken as a real standardized extract at a real dose, genuinely lowers cortisol and shows effects on stress and sleep quality in randomized trials, but lacks polysomnography data.
- Dave Asprey recommends adding 300 or 400 mg of magnesium glycinate before bed to improve deep sleep quality, support growth hormone release, and burn visceral fat while asleep.
- Mentions magnesium glycinate as one of the extensively researched ingredients in Kill Switch that helps with natural sleep.
- Dave Asprey discusses ashwagandha as part of an adaptogen trio that works together for stress response and human performance.
- Mentions ashwagandha as an adaptogen in MTE that helps blunt the cortisol spike.
- Advises against ashwagandha for low cortisol, stating that salt and water are needed instead.
Dr. Eric Berg · Magnesium · neutral
- Dr. Eric Berg states that magnesium supports energy, muscle function, and sleep, and that most of it is stored inside cells, making deficiencies harder to detect with a standard blood test.
- Notes that magnesium could also be a factor in preventing muscle cramps.
- Recommends magnesium, specifically magnesium glycinate, stating it is key for D3 and K2 to work and is probably more important than calcium for building bone.
- Recommends increasing magnesium to restore balance and support healthy blood pressure.
- Dr. Eric Berg suggests that magnesium could help support deeper, more restful sleep.
- Recommends Magnesium Glycinate, noting that the combination of magnesium and glycine is helpful for connective tissue, sleep, and reducing stress.
- Recommends taking magnesium 90 minutes to 2 hours before bedtime to support better sleep.
- Suggests that magnesium glycinate can help support the missing 'break pads' on the nervous system, which contribute to constant pain.
- Taking 400 mg of magnesium glycinate daily may also help support brain health during menopause.
- Warns against magnesium oxide because it is poorly absorbed, with only about 4% absorption, and can cause diarrhea, despite being commonly used in research and supplements due to its low cost.
- Recommends ashwagandha, suggesting 250 milligrams per day over time to increase stress tolerance and help the cortisol receptor.
- Rates Ashwagandha on a scale from 1 to 10.
- Lists ashwagandha as one of the best ways to lower luteinizing hormone, which goes too high as people age and is related to dementia.
- Notes that some people take ashwagandha or other adaptogens to help calm them down when they assume their problem is cortisol, and sometimes it works.
Ben Greenfield · Magnesium · uses
- Uses magnesium during surgery because it is neuroprotective.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- Mentions magnesium as part of a bare-minimum protocol.
- Advises getting red blood cell magnesium levels to the high end of the range as a minimum step for overall health and to slow down heart disease.
- Ashwagandha, taken as 120–1,000 mg for at least 6 weeks, with most studies providing a dose of 400–600 mg/d, can lower cortisol levels, improve sleep quality, and enhance cognitive resilience for athletes during challenging phases consisting of high-volume resistance training.
- Recommends supplementing with magnesium threonate if one is low in magnesium, as it crosses the blood-brain barrier and is demonstrated to increase hippocampus plasticity, theoretically making one smarter and improving memories.
- Uses Magnesium Breakthrough from BIOptimizers as part of their daily stack, taking four capsules in the evening to support relaxation, recovery, and a good night of sleep.
- Recommends Celtic Sea Salt's new electrolyte drink "Hydrate" for replacing electrolytes and trace minerals lost through sweat, noting it contains 70 naturally occurring trace minerals, plus magnesium, taurine, and potassium.
- Had heart palpitations when he was really overdoing magnesium, not knowing what he was taking.
- Recommends taking magnesium as a co-factor to increase vitamin D absorption.
- Notes that ashwagandha is an ingredient in MTE.
- Notes a new study indicating that magnesium is a core dietary antioxidant closely associated with a reduced risk of accelerated biological aging.
- Mentions Ashwagandha as a supplement people cycle through when still sleeping poorly, suggesting it might not be addressing the true sleep problem.
- Notes that ashwagandha is a nightshade herb, but it is taken as a supplement and not used for cooking.
Dr. Rhonda Patrick · Magnesium · neutral
- Magnesium supplementation has lowered blood pressure in randomized controlled trials. An analysis of 34 trials involving over 2,000 participants found modest reductions in both systolic and diastolic pressure, with a median dose of 368 mg/day.
- Warns that some magnesium supplements make the dose look much larger than it really is and that labels can fool people.
- Mentions magnesium as an important nutrient component for testosterone.
- Warns that some supplement companies mislead consumers by listing the total compound weight of magnesium citrate as the elemental magnesium dose, when the actual elemental magnesium content is much lower, potentially around 44-66 milligrams.
- States there is not yet strong, consistent evidence that magnesium supplementation reliably improves sleep, noting that while some meta-analyses suggest it can improve sleep quality scores, sleep efficiency, and sleep duration, individual studies are inconsistent and several have found no meaningful effect.
- States that magnesium may help modestly lower blood pressure by playing an important role in regulating vascular tone and influencing calcium signaling, with studies showing a reduction in systolic and diastolic blood pressure by 2 mmHg at a dose of around 370 mg/day for about 3 months.
- Recommends considering magnesium to improve mood.
- Recommends Magnesium, stating that roughly half of Americans don’t get enough and it is a cofactor for over 300 biological processes, including DNA repair and energy production.
- Mentions that kale delivers magnesium, a micronutrient many diets fall short on.
- Recommends Magnesium, stating it is a cofactor for over 300 biological processes, including DNA repair, energy production, and sleep regulation.
- Recommends Ashwagandha supplementation, specifically standardized for withanolides (KSM-66 at 5% or Sensoril at 10%), to indirectly boost testosterone by reducing cortisol levels, and also to improve anxiety, stress resilience, and sleep quality.
- Recommends ashwagandha, specifically patented extracts like Sensoril or KSM66 standardized to sufficient quantities of withanolides, for its indirect effect on testosterone by suppressing cortisol and stress response, which can be beneficial for anxious individuals and improve sleep.
- Is very bullish on Ashwagandha, citing meta-analyses showing improved lean mass, strength, sleep, and stress management. He notes it also raises testosterone but not enough to explain the lean mass changes.
- Discusses ashwagandha.
Thomas DeLauer · Magnesium · uses
- Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
- Uses Element's 30 mg magnesium cans first thing in the morning to prime his day and help with workout performance.
- Recommends magnesium around the time one would normally break a fast to calm the brain and dull feelings of conditioned hunger.
- Recommends magnesium, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Notes that modern agricultural practices have led to soils depleted of trace minerals like magnesium, resulting in widespread magnesium deficiency.
- Recommends ashwagandha extract, noting a study where 57 overweight men over 40 saw a 14.7% increase in testosterone and an 18% increase in DHEA over 16 weeks, suggesting it removes the cortisol block suppressing the entire hormonal cascade.
- Recommends taking some magnesium glycinate tonight to help calm down and sleep.
- Mentions that magnesium in pumpkin seeds relaxes bronchial smooth muscle.
- Compares magnesium content, stating bananas have 32mg and pumpkin seeds have 156mg per ounce, a 5x difference.
- Mentions ashwagandha as part of a full testosterone protocol, supporting production through different pathways.
- Recommends Magnesium glycinate, stating that 200-400mg elemental helps with sleep as glycine cools the body and magnesium calms.
- Notes that magnesium sits on the NMDA receptor and regulates excitatory transmission, in the context of feeling stressed.
- Recommends ashwagandha, noting it modulates the HPA axis and dropped cortisol by approximately 23% in 60 days, but advises cycling it, especially if feeling emotionally numb.
- Cautions against Ashwagandha due to its potential for emotional numbing effects.
Siim Land · Magnesium · recommends
- States that Magnesium can be a useful addition for some people for sleep.
- Recommends magnesium for sleep, especially deep sleep, and suggests trying better types like Threonate, Biscinate, or Torate, referencing a study where magnesium supplementation improved deep sleep.
- Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Recommends Ashwagandha for stress, sleep and performance, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Magnesium as one of 15 supplements backed by human studies.
- Lists Ashwagandha as one of 15 supplements backed by human studies.
- States that magnesium is a fundamental mineral governing over 600 enzymes and metabolic reactions, and recommends that most people need at least 400-500 mg/d for health, with some needing up to 600 mg/d.
- Lists seafood and pumpkin seeds as sources of Magnesium.
- Thinks magnesium has some of the strongest evidence and is worth considering.
- Notes that Ashwagandha is one of several supplements with human evidence.
- Recommends taking magnesium, specifically glycinate and threonate forms, 1 to 2 hours before bed for sleep benefits, noting that glycinate promotes relaxation and threonate crosses the blood-brain barrier for sleep quality and cognitive function.
- Notes that Boron reduces calcium/magnesium loss.
- Notes that magnesium is important for activating thiamine into its more biologically active form, and a magnesium deficiency can impair blood sugar regulation even with adequate thiamine intake.
- States that ashwagandha, unless contaminated, is not going to raise liver enzymes.
Andrew Huberman · Magnesium · neutral
- Discusses Magnesium Threonate as a tool for falling asleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Uses Element, an electrolyte drink with sodium, magnesium, and potassium in correct ratios and no sugar, to ensure adequate hydration and electrolytes, especially when starting days fast or during physical exercise.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Confirms that magnesium is absolutely important for cognitive function, noting studies show those with lower magnesium intakes tend to perform less well on cognitive function tests, and it's related to brain changes over time and dementia risk.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate from Double Wood before bed for sleep.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- He shares science-based tools for modulating aggression, including supplementation with ashwagandha.
- Warns that while ashwagandha is a potent inhibitor of cortisol, chronic supplementation for longer than two weeks can disrupt other hormone and neurotransmitter pathways, so it should be used with a two-week break after two weeks of use.
- Recommends Ashwagandha as a supplement to reduce cortisol.
- Explains how to optimize hormone levels through supplements such as ashwagandha.
Bryan Johnson · Magnesium · uses
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium threonate before bed for sleep.
- Drinks his Blueprint longevity mix with additional morning supplements, including ashwagandha.
- States that Blueprint Ashwagandha can be used to stabilize mood.
- Mentions that Ashwagandha is included in the LA Longevity Mix, which condenses his 100 daily pills into a drink.
- Mentions ashwagandha as a potential therapy that could positively influence sperm health.
Peter Attia · Magnesium · neutral
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Finds ashwagandha a little bit helpful for sleep, though notes it may not be for everyone.
- Finds ashwagandha "a little bit helpful" for sleep, but notes that it may not be for everyone.
- Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
- Recommends magnesium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 300 to 500 milligrams as a minimum, and personally aims for about a gram of supplemental magnesium.
- Recommends magnesium for optimizing bone mineral density, suggesting a daily intake of 300 to 500 milligrams as a minimum, but personally aims for about a gram.
- Finds ashwagandha a little bit helpful for sleep, but notes it may not be for everyone.
- States that the data for ashwagandha are weak.
- Discusses the current evidence for ashwagandha's effects on sleep, stress, and anxiety.
- Mentions ashwagandha as an evergreen shrub historically used in traditional Indian medicine for indications such as sleep, stress, and immune health.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede the metabolism of vitamin D because magnesium is a cofactor in its enzymatic conversion.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede vitamin D metabolism because magnesium is a co-factor in the enzymatic conversion of vitamin D.
RAL Summary
Members OnlyTier 4 for Thyroid Health
Magnesium has some human study support, though mostly in combination with zinc and vitamin A. Ashwagandha is underdosed, and no reviews have been counted, so the evidence stays emerging [2][7].
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 14 of the 22 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Endocrine system, Nervous system
Possible side effects: Magnesium taken at the same time as a thyroid hormone tablet reduced the tablet's absorption, so take them apart. Ashwagandha was well tolerated in the studies.
Supplement Facts
Magnesium 300 mg · Sensoril® Ashwagandha 125 mg
Supplement Facts
Serving Size 2 Vegetarian Capsules
Servings Per Container 27
Amount Per Serving% Daily Value
| Total Carbohydrate | 0 | |
| Magnesium | 300 mg | |
| Sensoril® Ashwagandha | 125 mg | † |
† Daily Value not established.
Other ingredients: White Rice Flour, Hypromellose, Magnesium Stearate, Silicon Dioxide.
Directions: SUGGESTED USE: Adults, take 2 vegetarian capsules daily with water. Store tightly closed, in a cool, dry place, out of reach of children. Do not use if seal under cap is broken or missing.
Barcode (UPC) 031604001056 · Label source: Naturemade · Report a label change
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Our articles on this subject
- Magnesium Glycinate vs Citrate: What the Studies ShowArticle · Oct 30, 2026
- Magnesium Glycinate vs Threonate: Which Form Is Right for You?Article · Nov 6, 2026
Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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