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| Field | Ashwagandha adaptogen | Magnesium Glycinate supplement | Melatonin supplement |
|---|---|---|---|
| Evidence score | 70/100 | 68/100 | 82/100 |
| Summary | A root adaptogen used for stress resilience, sleep quality, strength support, and perceived recovery. | Magnesium bound to the amino acid glycine, offering high bioavailability with minimal laxative effect. The glycine component may independently contribute to calming and sleep-promoting effects. | A hormone produced by the pineal gland that regulates circadian rhythm. One of the most well-studied supplements for sleep onset, jet lag, and circadian rhythm disorders. |
| Verdict | One of the better-supported adaptogens, especially for stress and sleep, though thyroid and GI caution still matter. | One of the best-tolerated magnesium forms. Preferred for sleep, anxiety, and muscle relaxation due to dual benefits of magnesium and glycine. | Strong evidence for circadian rhythm adjustment, jet lag, and delayed sleep phase. Lower doses (0.3-1 mg) are often more effective than the high doses commonly sold. |
| Dosage | Common extract dosing ranges from 300-600 mg/day of standardized root extract. | 200-400 mg elemental magnesium daily. Often taken in the evening for sleep support. Can be split into two doses. | Sleep timing: 0.3-1 mg taken 30-60 minutes before desired sleep time. Jet lag: 0.5-3 mg at destination bedtime. Higher doses (3-5 mg) may be useful for antioxidant purposes. |
| Top use case | Stress (70) | Sleep (55) | Sleep (78) |