NeuroQ is a legitimate product with a sensible, fully disclosed formula, but its marketing claims run ahead of the evidence. Every dose is on the label, a well-known neurologist designed it, and it has been tested in a placebo-controlled trial. However, that trial was funded by the company, its full results have not been published in a peer-reviewed journal, and the headline “97%” claim comes from a different study with no placebo group.

• Good fit if: you are over 40, notice everyday memory slips, take no blood thinners and want a transparent, caffeine-free formula with a 60-day money-back guarantee.
• Choose something else if: you take anticoagulants or other prescription medications, you want independent published evidence before you buy, or you are a younger adult looking for focus and productivity. For most readers, we recommend Mind Lab Pro.

What Is NeuroQ?

NeuroQ is a line of brain health supplements made by LifeSeasons, Inc., a supplement company based in Kaysville, Utah. The flagship product, NeuroQ Memory & Focus, is a two-capsule daily formula marketed to support memory, focus and mental clarity by addressing what the company calls “the four primary causes of age-associated mental decline.” It is heavily advertised on TV and online, which is why so many people search for NeuroQ reviews before buying.

The NeuroQ website also sells an Extra Strength version, a Memory DHA-400 omega-3, a multivitamin, a Calm Focus capsule and a Sleep Now mint strip. This review focuses on Memory & Focus and Memory & Focus Extra Strength, the two products most people mean when they search for NeuroQ.

Who Is Dr. Dale Bredesen, And What Is His Role In NeuroQ?

NeuroQ’s site presents neurologist Dale Bredesen, M.D., as the developer and formulator of NeuroQ. Dr. Bredesen spent decades researching neurodegeneration at UCLA and the Buck Institute and is the author of the bestselling book The End of Alzheimer’s. He is best known for the ReCODE protocol, a personalized lifestyle program aimed at cognitive decline.

His credentials are real, but his work is also debated. A 2020 KFF Health News investigation reported that other Alzheimer’s researchers criticize the ReCODE protocol for relying on patient anecdotes and small, uncontrolled reports rather than placebo-controlled trials. NeuroQ’s site does not say whether Dr. Bredesen is paid for his role, so treat his involvement as the formulator’s credentials, not an independent endorsement.

NeuroQ Ingredients: The Full Label

Unlike many brain supplements, NeuroQ lists every dose. There are two versions, and they differ in one ingredient: the standard formula on NeuroQ’s site includes bee propolis, while Extra Strength replaces it with huperzine A.

Sources: the Memory & Focus ingredients are from the NeuroQ product page; the Extra Strength label is from Professional Supplement Center. Some retailers list the huperzine A formula under the standard Memory & Focus name, so check the label on the bottle you are buying, especially if you take medications.

What The Research Says About Each NeuroQ Ingredient

Phosphatidylserine (100 mg)

Phosphatidylserine is a compound found in brain cell membranes. In a 2010 placebo-controlled trial in 78 Japanese adults aged 50 to 69 with memory complaints, 100 mg or 300 mg per day for six months improved memory in participants who started with relatively low scores, mostly in delayed verbal recall. NeuroQ’s 100 mg matches the lower dose in that study, and its target audience matches the study population well. This is one of NeuroQ’s strongest ingredients.

Coffee Fruit Extract (100 mg)

NeuroFactor is a whole coffee fruit extract with almost no caffeine. In a small 2013 pilot study funded by its manufacturer, a single 100 mg dose raised blood levels of brain-derived neurotrophic factor (BDNF), a protein involved in brain cell growth, compared with baseline. That study measured BDNF only, not memory or thinking, and included just 25 people across five groups. It is an interesting lead, not proof of a cognitive benefit.

Ginkgo Biloba (120 mg)

Ginkgo is one of the most studied herbs for memory, and the results have mostly been disappointing. The large Ginkgo Evaluation of Memory study published in JAMA in 2008 followed more than 3,000 older adults for about six years and found that 240 mg of ginkgo per day did not reduce the risk of dementia. The National Center for Complementary and Integrative Health says evidence that ginkgo improves thinking in healthy people is weak. NeuroQ uses half the GEM study dose.

Turmeric (250 mg)

Curcumin, the main active compound in turmeric, has drawn interest for brain health because of its anti-inflammatory effects. The best memory evidence comes from an 18-month placebo-controlled trial published in 2018, in which 180 mg per day of a highly absorbable curcumin (Theracurmin) improved some memory measures in adults aged 51 to 84. The catch is absorption: the researchers note that ordinary curcumin is poorly absorbed, and NeuroQ uses a standard turmeric extract rather than an enhanced-absorption form. The dose is generous, but how much reaches the brain is uncertain.

Gotu Kola (250 mg)

Gotu kola is a traditional Ayurvedic and Chinese herb. Its cognitive research consists mostly of animal studies and a handful of small human trials with mixed results. It is a reasonable inclusion but not one that carries much of the formula’s weight.

Bee Propolis (75 mg, Standard Formula Only)

Propolis is a resin bees make from plant material. NeuroQ’s own research page cites a 2020 Japanese placebo-controlled study of a propolis-based supplement that also contained ginkgo, phosphatidylserine and curcumin. That formula did not include gotu kola or coffee fruit extract, so its results do not transfer directly to NeuroQ. People who are allergic to bee products should avoid the standard formula.

Huperzine A (200 mcg, Extra Strength Only)

Huperzine A slows the breakdown of acetylcholine, a neurotransmitter involved in memory. A 2013 meta-analysis found it improved cognitive scores in people with Alzheimer’s disease, though the trials were small and of limited quality. It works on the same pathway as prescription Alzheimer’s drugs such as donepezil, so do not combine Extra Strength with those medications without your doctor’s approval.

Does NeuroQ Really Work? What The Clinical Studies Show

NeuroQ has more product-specific research than most supplements sold on TV. But every study was sponsored by LifeSeasons or an ingredient supplier, and none of the trials on the current formula has been published in a peer-reviewed journal.

The 2024 Placebo-Controlled Trial

This is NeuroQ’s most important study. According to its ClinicalTrials.gov registration (NCT06672094), LifeSeasons sponsored a randomized, triple-blind, placebo-controlled trial at KGK Science in Ontario, Canada. Adults aged 40 to 79 with self-reported memory problems took two capsules of NeuroQ or a placebo daily for 60 days. The main outcome was a computerized cognitive test score called the Neurocognitive Index.

On its clinical research page, NeuroQ reports that its group improved significantly on the Neurocognitive Index within seven days and held that improvement through 60 days, with gains over placebo in verbal memory, complex attention and psychomotor speed. Keep three things in mind:

• The results come from a company-held study report, not a peer-reviewed publication, and NeuroQ’s page gives no effect sizes or raw numbers.
• The trial registry lists 40 participants enrolled, while NeuroQ’s site describes 80. We could not reconcile the difference.
• Illuminate Labs reported that NeuroQ removed an efficacy chart after criticism and replaced it with one labeled a “simulated representation.”

Where The “97%” Claim Comes From

NeuroQ’s marketing says 97% of people saw improvement in memory, focus or concentration. The footnote ties that figure to “average increase in percentile domain scores in a company-sponsored 90-day clinical study.” The 2024 placebo trial lasted 60 days, not 90. The company’s registered 90-day study (NCT04149639) was an open-label study of 40 adults with no placebo group, in which participants also made lifestyle changes based on Dr. Bredesen’s protocol. If the 97% figure comes from that study, it cannot separate the effect of NeuroQ from the lifestyle changes, the placebo effect or simple practice on the tests. NeuroQ’s own research page acknowledges that study needs placebo-controlled follow-up.

Our Take On The Evidence

NeuroQ deserves credit for running a registered, placebo-controlled trial of its actual formula. Until the full results are published and peer-reviewed, though, the honest answer to “does NeuroQ really work?” is: possibly, modestly, for adults over 40 with mild memory complaints, and the strongest claims in its advertising are not yet supported by independent evidence.

NeuroQ Side Effects And Who Should Avoid It

NeuroQ reports that its 2024 trial found the product safe and well tolerated. Its ingredients are generally well tolerated at these doses, but several have known interactions:

• Blood thinners: ginkgo may increase bleeding risk in people taking anticoagulants such as warfarin, according to NCCIH. Talk to your doctor before taking NeuroQ if you take any blood-thinning medication or have surgery scheduled.
• Stomach upset: turmeric can cause nausea, acid reflux or diarrhea in some people, per NCCIH. Taking NeuroQ with food, as directed, may help.
• Bee allergies: avoid the standard formula, which contains propolis.
• Alzheimer’s medications: avoid Extra Strength, which contains huperzine A, unless your doctor approves.
• Pregnancy, breastfeeding and children: the label says to consult a healthcare professional if pregnant or nursing, and NeuroQ is not intended for children. NCCIH notes ginkgo and turmeric supplements may be unsafe during pregnancy.

NeuroQ Price, Subscription And Money-Back Guarantee

At the time of writing, the NeuroQ product page showed these subscription prices for Memory & Focus:

Single bottles at retailers have run about $80. Each bottle holds 60 capsules, a 30-day supply.

Watch the subscription. The prices above are recurring. NeuroQ’s checkout says you authorize charges at the listed price and frequency until you cancel. The site says you can cancel by calling 1-800-513-2151 or emailing support@neuroq.com. If you only want to try one bottle, make sure you understand what you are signing up for, and keep a record of any cancellation.

The guarantee. NeuroQ advertises a 60-day money-back guarantee that applies even if the bottle is empty. That is longer than most competitors offer and makes NeuroQ relatively low-risk to try if you buy direct. Purchases from Amazon and other retailers follow that retailer’s return policy instead.

Is NeuroQ A Scam?

No. NeuroQ is a real product from an established company. It is sold through major retailers, it lists every ingredient dose, it has a registered clinical trial and it offers a 60-day guarantee. Those are not the hallmarks of a scam.

What earns NeuroQ skepticism is its marketing. TV-style advertising, a 97% claim tied to an uncontrolled study, an efficacy chart that Illuminate Labs says was swapped for a “simulated representation” and subscription-first pricing all make the product look more proven than it is. The product is legitimate; the advertising is aggressive. Buy it for what the evidence supports, not for what the ads promise.

NeuroQ Vs Mind Lab Pro

Both formulas disclose every dose, and both include phosphatidylserine. NeuroQ is built for adults over 40 worried about age-related memory changes, includes ginkgo and turmeric and has a 60-day guarantee. Mind Lab Pro is a broader daily nootropic with no ginkgo, which matters if you take blood thinners, and it is our top pick for most readers. If you want to compare other well-known formulas, see our Alpha Brain review and our Mind Lab Pro vs Alpha Brain comparison.

Check Mind Lab Pro Price

Final Verdict: Is NeuroQ Worth It?

NeuroQ is better than most brain supplements advertised on TV. The label is transparent, phosphatidylserine is dosed at a level that has worked in older adults with memory complaints, and the company has run a placebo-controlled trial of its actual formula. Its weaknesses are the evidence behind its biggest claims, a ginkgo dose that research has not shown to help, a standard curcumin with uncertain absorption and a subscription-first checkout.

If you are over 40, notice everyday memory slips and do not take blood thinners, NeuroQ is a reasonable product to try under its 60-day guarantee. If you take prescription medications or want a formula backed by independent research, talk to your doctor first and consider Mind Lab Pro.

NeuroQ FAQs

Sources

1. LifeSeasons, Inc. A Study to Investigate the Safety and Efficacy of NeuroQ on Cognitive Function in Healthy Adults with Self-Reported Memory Problems. ClinicalTrials.gov NCT06672094. Registry record
2. LifeSeasons, Inc. A Study Investigating the Effectiveness of a LifeSeasons NeuroQ Supplement With Lifestyle Changes to Improve Cognitive Function in Healthy Adults Who Have One or More Risk Factors for Cognitive Decline. ClinicalTrials.gov NCT04149639. Registry record
3. NeuroQ. Clinical research. NeuroQ.com
4. Kato-Kataoka A, Sakai M, Ebina R, et al. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. Journal of Clinical Biochemistry and Nutrition. 2010;47(3):246-255. Full text
5. Reyes-Izquierdo T, Nemzer B, Shu C, et al. Modulatory effect of coffee fruit extract on plasma levels of brain-derived neurotrophic factor in healthy subjects. British Journal of Nutrition. 2013;110(3):420-425. Study summary
6. DeKosky ST, Williamson JD, Fitzpatrick AL, et al. Ginkgo biloba for prevention of dementia: a randomized controlled trial. JAMA. 2008;300(19):2253-2262. Study summary
7. Small GW, Siddarth P, Li Z, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: a double-blind, placebo-controlled 18-month trial. American Journal of Geriatric Psychiatry. 2018;26(3):266-277. Full text
8. Yang G, Wang Y, Tian J, Liu JP. Huperzine A for Alzheimer’s disease: a systematic review and meta-analysis of randomized clinical trials. PLoS One. 2013;8(9):e74916. Full text
9. National Center for Complementary and Integrative Health. Ginkgo. NCCIH
10. National Center for Complementary and Integrative Health. Turmeric. NCCIH
11. Marsa L. Alzheimer’s Inc.: Colleagues question scientist’s pricey recipe against memory loss. KFF Health News. December 17, 2020. Article
12. Illuminate Labs. NeuroQ review. Article
13. NeuroQ Memory & Focus product page, NeuroQ.com; NeuroQ Extra Strength supplement facts, Professional Supplement Center.

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

What Is Agmatine Sulfate?

Agmatine (1-amino-4-guanidinobutane) is the product of arginine decarboxylation. For decades it was thought to be made only by bacteria, plants and lower organisms, until its synthesis pathway was described in the mammalian brain in 1994. In neurons of the brain and spinal cord, agmatine is packaged into synaptic vesicles and released when neurons fire, and it has its own uptake system and breakdown enzyme (agmatinase). Those features led researchers to classify it as a neuromodulator, though much of that work is from animal studies.^[1]

“Agmatine sulfate” simply means agmatine bound to a sulfate salt for stability. It is the form used in the human studies and in nearly all supplements. Agmatine also occurs in small amounts in fermented foods, but supplement doses are far higher.

How Agmatine Works

Agmatine is unusual because it touches several signaling systems at once. A 2024 pharmacology review describes interactions with:^[2]

• NMDA receptors: Agmatine dampens NMDA-type glutamate signaling. Excess NMDA activity is involved in nerve pain sensitization and is the target of the anesthetic ketamine, which is why researchers have explored agmatine for pain and mood.
• Imidazoline receptors: These receptors help regulate blood pressure and other functions. Drugs such as clonidine act partly through them.
• Alpha-2 adrenergic receptors: These influence norepinephrine release, alertness and blood pressure.
• Nitric oxide and polyamines: A review written by 16 independent research groups describes agmatine’s modulatory action on nitric oxide synthesis and polyamine metabolism, alongside neurotransmitter systems.^[3]

The nitric oxide link is the basis for agmatine’s use in pre-workouts. But in research, agmatine is better described as a modulator of nitric oxide synthase than a simple booster, and none of this has been shown to translate into better workouts in people.

Agmatine Benefits: What The Evidence Shows

Nerve Pain And Sciatica (Evidence: Limited)

The strongest human study is a 2010 trial in people with herniated lumbar disc-associated radiculopathy, the nerve-root pain often called sciatica. It had two parts. First, an open-label dose-escalation study tested 1.335 g, 2.67 g and 3.56 g a day for 10 to 21 days to check safety. Then, in the randomized, double-blind phase, 99 participants were assigned to agmatine sulfate 2.67 g a day or a placebo for 14 days.^[4]

Both groups improved over time, as is common with disc-related pain. The agmatine group improved more: average pain measures fell by 26.7% versus 6.0% with placebo, and quality-of-life scores improved by 70.8% versus 20.0%. No treatment-related adverse events were reported in that phase.^[4]

The limitations matter. Only 31 of 51 people in the agmatine group and 30 of 48 in the placebo group were included in the analysis, so roughly 40% of participants were not analyzed. The treatment period was only two weeks. To our knowledge, this result has not been replicated in a second independent randomized trial.

Small Fiber Neuropathy (Evidence: Preliminary)

In a 2020 open-label case series, 12 patients with painful small fiber neuropathy (most with diabetic neuropathy) took 2.67 g a day of a branded agmatine sulfate for two months; 11 completed it. Average pain intensity fell by about 46%.^[5] With no placebo group, no blinding and only 11 completers, this cannot separate agmatine’s effect from placebo response or natural fluctuation in symptoms.

Depression (Evidence: Preliminary)

Agmatine’s NMDA-blocking action has made it a research interest for depression. Animal studies are extensive, and a 2016 review concluded the preclinical findings justify future clinical trials.^[7] That wording is important: the review was calling for human trials, not summarizing them.

The human data consist of a small pilot report in which three people with major depressive disorder experienced remission while taking agmatine; the report also tested whether another drug reversed the effect, and it had no placebo control.^[6] Three uncontrolled cases are not evidence that agmatine treats depression. Depression is a serious medical condition. Anyone experiencing it should work with a clinician, and nobody should stop or change antidepressant medication to try agmatine.

Exercise, Pumps And Focus (Evidence: None In Humans)

Agmatine sulfate is a common pre-workout ingredient, marketed for vascularity and muscle pumps. We found no published human trials testing agmatine for exercise performance, blood flow during training, or cognitive performance in healthy people. If your goal is training, L-citrulline has human trials (with modest results), and creatine has the strongest evidence of all common sports supplements.

Agmatine Sulfate Dosage

Practical points:

• The clinical studies clustered at about 2.67 g a day.^[4] In the five-year case report, this was taken as three 445 mg capsules in the morning and three in the evening, after meals.^[8]
• That is about 11 capsules of a 250 mg product, which is why many people who follow the studied doses use powder.
• Lower doses are common in practice, but there is no human research showing what, if anything, they do.
• Agmatine is often advised to be taken apart from high-protein meals, but this is based on theory rather than human data, so we cannot recommend it with confidence.

Forms And What To Look For

• Agmatine sulfate is the form in every human study and nearly every product.
• Powder vs capsules: Powder suits gram-level doses; capsules suit smaller, measured amounts.
• Branded forms: The neuropathy studies used a specific branded agmatine sulfate. Generic agmatine sulfate should be chemically identical, but purity varies by supplier.
• Testing: Look for a published certificate of analysis showing identity and purity.
• Pre-workout blends: Agmatine inside a proprietary blend gives you no way to know the dose.

Agmatine Sulfate Side Effects And Safety

Short-term human data suggest agmatine sulfate is reasonably well tolerated. In the dose-escalation study, safety laboratory values stayed within normal ranges, but three participants at the highest dose (3.56 g a day) developed mild-to-moderate diarrhea and mild nausea, which resolved after stopping.^[4] In the depression case series, one person had stomach discomfort and loose stools that resolved within days.^[6]

A case report described one person taking 2.67 g a day for five years with normal lab tests and good general health throughout.^[8] A single case cannot establish long-term safety for the population, so treat it as reassuring but weak evidence.

Overall, there are no large or long-term controlled safety studies. Pregnant or breastfeeding women, children and people with kidney disease should avoid it unless a doctor advises otherwise. For general guidance, see our nootropic side effects guide.

Drug Interactions And Who Should Avoid It

No formal human drug interaction studies exist. Based on agmatine’s receptor targets,^[2] talk with a doctor or pharmacist before using it if you take:

• Blood pressure medications, especially clonidine or other drugs acting on alpha-2 or imidazoline receptors.
• Antidepressants or other psychiatric medications, because agmatine acts on brain signaling systems involved in mood.
• NMDA-acting drugs, such as memantine, ketamine or dextromethorphan.
• Opioid or nerve pain medications, as agmatine has been studied for pain and could add to their effects.

These cautions are theoretical, not documented reactions, but the lack of interaction research is itself a reason for care.

How Agmatine Fits With Other Supplements

• Agmatine vs citrulline: For training, L-citrulline is better supported; it has meta-analyses, even if the effects are modest.
• For nerve discomfort: Palmitoylethanolamide (PEA) has several meta-analyses of randomized pain trials, a much larger evidence base than agmatine’s.
• For mood and stress: Ingredients with more controlled human trials include saffron and ashwagandha.

See our nootropic stacks guide for combinations built around better-studied ingredients.

Where To Buy Agmatine Sulfate

If you decide to try agmatine after reviewing the limited evidence with your doctor, choose a single-ingredient product with published testing. Nootropics Depot sells agmatine sulfate as both 250 mg capsules and powder; read our Nootropics Depot review for their testing approach. On Amazon, buy only from listings marked “Sold by Nootropics Depot.”

Agmatine Sulfate FAQs

What Is Agmatine Sulfate Used For?

It is sold for exercise “pumps,” mood and nerve discomfort. Only nerve pain has controlled human data, from a single small randomized trial.^[4]

Is Agmatine A Nootropic?

It acts on brain receptors, but there are no human trials showing it improves memory, focus or other cognitive measures. Most cognitive claims come from animal studies.^[3]

What Is The Agmatine Sulfate Dosage?

Human studies used 1.3–3.6 g a day, most often 2.67 g.^[4] Lower doses are common in pre-workouts but untested.

What Are Agmatine Sulfate Side Effects?

Diarrhea, nausea and loose stools are the most commonly reported, mainly at the highest doses studied.^[4]

Does Agmatine Increase Nitric Oxide?

It influences nitric oxide synthesis in laboratory research,^[3] but no human study has shown it increases blood flow or pumps during exercise.

Can Agmatine Help Depression?

The evidence is too weak to say. Human data are limited to three uncontrolled cases.^[6] Talk with a clinician about evidence-based treatment.

Is Agmatine Better Than Citrulline Malate?

For exercise, no. Citrulline has multiple human meta-analyses; agmatine has none. You can browse both in our ingredient library.

References

1. Halaris et al. Agmatine: metabolic pathway and spectrum of activity in brain. CNS Drugs. 2007;21(11):885-900. PubMed
2. Rafi et al. Pharmacological profile of agmatine: an in-depth overview. Neuropeptides. 2024;105:102429. PubMed
3. Piletz et al. Agmatine: clinical applications after 100 years in translation. Drug Discovery Today. 2013;18(17-18):880-893. PubMed
4. Keynan et al. Safety and efficacy of dietary agmatine sulfate in lumbar disc-associated radiculopathy. An open-label, dose-escalating study followed by a randomized, double-blind, placebo-controlled trial. Pain Medicine. 2010;11(3):356-368. PubMed
5. Rosenberg et al. Evidence for dietary agmatine sulfate effectiveness in neuropathies associated with painful small fiber neuropathy. A pilot open-label consecutive case series study. Nutrients. 2020;12(2). PubMed
6. Shopsin et al. The clinical antidepressant effect of exogenous agmatine is not reversed by parachlorophenylalanine: a pilot study. Acta Neuropsychiatrica. 2013;25(2):113-118. PubMed
7. Freitas et al. Agmatine, a potential novel therapeutic strategy for depression. European Neuropsychopharmacology. 2016;26(12):1885-1899. PubMed
8. Gilad et al. Long-term (5 years), high daily dosage of dietary agmatine: evidence of safety: a case report. Journal of Medicinal Food. 2014;17(11):1256-1259. PubMed

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

Magnesium Forms Compared At A Glance

Elemental percentages are approximate and depend on the exact compound and how much water it contains; label figures are from products we checked. Evidence ratings refer to sleep, mood or cognition, not general magnesium status.

Why The Form Of Magnesium Matters

Every magnesium supplement pairs the mineral with a carrier: an acid, an amino acid or an inorganic partner. The carrier changes three things that matter to you.

1. How much magnesium you actually get. Supplement Facts panels list elemental magnesium, but many front labels advertise the weight of the whole compound.^[1] A “2,000 mg” magnesium L-threonate serving supplies well under 200 mg of magnesium.
2. How well it is absorbed. The NIH notes that aspartate, citrate, lactate and chloride forms tend to be absorbed better than oxide and sulfate.^[1] One study measured only about 4% fractional absorption from magnesium oxide.^[5]
3. How your gut reacts. Unabsorbed magnesium draws water into the bowel, which is why poorly absorbed forms double as laxatives. High supplemental doses of any form can cause diarrhea, nausea and cramping.^[1]

What the carrier does not reliably do is deliver a unique effect of its own at supplement doses. Claims that glycine, taurine or malic acid make a particular magnesium “for sleep,” “for anxiety” or “for energy” are mostly extrapolations, not trial results.

Best Magnesium Supplement For Sleep

Magnesium Glycinate: Best Overall For Sleep

In a 2025 randomized, double-blind trial, 155 adults with self-reported poor sleep took magnesium bisglycinate (250 mg elemental magnesium) or placebo before bed for four weeks. Insomnia Severity Index scores dropped 3.9 points with magnesium versus 2.3 with placebo, a modest effect, and people with low dietary magnesium seemed to benefit most.^[2] Glycinate is also gentle on the stomach: in a small trial, a glycinate chelate was better tolerated than oxide.^[6] For full details on dosing and safety, see our magnesium glycinate guide.

Magnesium L-Threonate: Best Studied Alternative

A 2024 trial gave 80 adults aged 35 to 55 with sleep complaints 1 gram per day of magnesium L-threonate or placebo for 21 days. Wearable-measured deep sleep and REM sleep scores were better with magnesium, largely because the magnesium group held steady while the placebo group declined.^[9] It is a reasonable option, but it supplies little elemental magnesium per dose and costs more.

What About Magnesium In General?

The broader research is weak. A 2021 meta-analysis of three small trials in older adults found magnesium shortened the time to fall asleep by about 17 minutes, with low to very low quality evidence.^[3] The most consistent message is that people with low magnesium intake may notice the most benefit, which argues for a well-absorbed form at a moderate dose rather than any particular “sleep” magnesium.

Is Magnesium Taurate Good For Sleep?

Magnesium taurate is often promoted for calm and sleep because taurine has inhibitory effects in the brain. When we searched PubMed, the magnesium taurate research consisted mostly of animal studies (blood pressure, cataracts, brain injury); we found no human sleep trials. It may be a pleasant, well-tolerated form, but there is no direct evidence that it is better for sleep than glycinate. Nootropics Depot’s related TauroMAG product uses magnesium acetyl taurinate and provides only 52 mg of elemental magnesium per dose; the company itself describes it as a relaxation product rather than a way to replace magnesium.^[16]

Best Magnesium For Brain Health And Cognition

Magnesium L-threonate is the form most associated with the brain. In a 2010 Neuron study, it raised brain magnesium in rats and improved learning, working memory and long-term memory, with more synapses in the hippocampus.^[7] In people, a 12-week trial in 44 adults aged 50 to 70 with cognitive impairment found overall cognitive scores improved more with the developer’s L-threonate formulation (MMFS-01) than placebo (Cohen’s d = 0.91), but only 23 people took the active product.^[8] Human brain magnesium has never been measured before and after L-threonate, so the “crosses the blood-brain barrier” claim is still an extrapolation. Our magnesium L-threonate page covers the trials and their industry links in detail.

Other forms have no cognition trials worth citing. If you are looking for evidence-based cognitive support, magnesium is a supporting player at best; see our guides to the best supplements for memory and best nootropics for ingredients with more direct research.

Best Magnesium Supplement For Anxiety

There is no head-to-head research showing that one form is better for anxiety. A 2017 systematic review of 18 studies found magnesium improved subjective anxiety in about half of the studies in mildly anxious people and in people with premenstrual symptoms, but judged the evidence poor quality. None of the reviewed findings established that one form works better than another.^[10] In practice, glycinate is a sensible choice because it is well tolerated and has the best sleep data, and sleep and anxiety often travel together. For other options, see our guide to adaptogens and our L-theanine page.

The Other Forms, Explained

Magnesium Citrate

Magnesium citrate is inexpensive and well absorbed. In a 60-day randomized trial of 46 healthy adults taking 300 mg of magnesium per day, citrate produced the highest blood magnesium levels and, along with an amino acid chelate, better absorption than oxide.^[4] Its downside is the gut: citrate is also used as a laxative, so higher doses can loosen stools. For most people who just want to meet their needs, citrate is a good value choice.

Magnesium Oxide

Magnesium oxide packs the most magnesium per tablet, which is why it is common in cheap multivitamins. It is poorly absorbed (about 4% in one study) and was no better than placebo at raising magnesium markers in the 60-day trial above.^[4][5] It is the form most likely to cause diarrhea. We do not recommend it for sleep or brain use.

Magnesium Malate

Magnesium malate pairs magnesium with malic acid, a compound involved in cellular energy production, and is marketed for daytime energy and muscle comfort. The best-known study tested Super Malic, a tablet containing 200 mg of malic acid and 50 mg of magnesium, in 24 people with fibromyalgia: the blinded, low-dose phase showed no clear effect, and benefits appeared only in an open-label, higher-dose phase.^[12] That is preliminary evidence, not a reason to choose malate for sleep.

Magnesium Pidolate

Magnesium pidolate binds magnesium to pidolic acid (pyroglutamic acid). It is widely used in parts of Europe but rarely studied in English-language trials. Nootropics Depot’s capsules provide 120 mg of elemental magnesium from 1,650 mg of magnesium pidolate per three-capsule serving, roughly 7% magnesium by weight.^[15] In a small study of kidney transplant recipients with low magnesium, both pidolate and a sucrosomial magnesium raised blood magnesium over six months, but the sucrosomial form raised it faster and was better tolerated.^[11] There is no sleep or cognition research on pidolate specifically.

MicroMag (Sucrosomial Magnesium)

MicroMag is Nootropics Depot’s sucrosomial magnesium product: magnesium oxide encapsulated in a phospholipid and sucrose-ester (sucrester) matrix using Sucrosomial technology. Each serving provides 200 mg of elemental magnesium from 625 mg of the ingredient, so it delivers a full dose in fewer capsules than chelated forms.^[14] The coating is meant to overcome oxide’s poor absorption. Human evidence is small: in the 43-patient kidney transplant study, sucrosomial magnesium raised blood magnesium more than pidolate after 15 days (12.4% vs 5.4%) and was better tolerated.^[11] Note that this was an open comparison in people with drug-induced magnesium loss, not a sleep or brain study, and we did not find independent trials in healthy adults.

How To Choose The Right Magnesium For You

How Much Magnesium Should You Take?

Adults need 310 to 420 mg of magnesium per day from all sources (350 to 360 mg during pregnancy), and roughly half of Americans fall short through diet alone.^[1] The Tolerable Upper Intake Level for supplements and medications is 350 mg per day for adults; food magnesium does not count toward it.^[1] The 2025 glycinate sleep trial used 250 mg.^[2] If you combine forms, such as glycinate at night and L-threonate in the afternoon, add up the elemental magnesium from both.

Safety And Drug Interactions

Magnesium is safe for most healthy adults at supplement doses. The NIH highlights several cautions:^[1]

• Kidney disease: toxicity risk rises when kidneys cannot clear excess magnesium; supplement only under medical supervision.
• Antibiotics: take tetracyclines or quinolones at least 2 hours before or 4 to 6 hours after magnesium.
• Bisphosphonates: separate by at least 2 hours.
• Diuretics and proton pump inhibitors: can lower or raise magnesium levels; ask your doctor whether you need monitoring.
• Very high doses: more than 5,000 mg per day from laxatives or antacids has caused low blood pressure, irregular heartbeat and, rarely, cardiac arrest.

See our nootropic side effects guide for broader supplement safety tips.

Where To Buy Magnesium Supplements

Whichever form you choose, buy a product that lists elemental magnesium, names the exact form and publishes third-party test results. Nootropics Depot sells most of the forms covered here, including glycinate, Magtein L-threonate, pidolate, MicroMag and TauroMAG, with certificates of analysis posted by lot.^[13] We currently link to Nootropics Depot’s authorized Amazon store; buy only from listings marked “Sold by Nootropics Depot.” Read our Nootropics Depot review for more on the company.

Magnesium For Sleep And Brain FAQs

What Is The Best Type Of Magnesium Supplement?

It depends on your goal. Glycinate is the best all-around choice for sleep and tolerance, citrate is the best value for meeting daily needs, and L-threonate is the most brain-focused option.^[2][4][8] Oxide is the weakest choice for anything except constipation.^[5]

Which Magnesium Is Best For Sleep And Anxiety?

Glycinate, mainly because it has the only sizable form-specific sleep trial and is well tolerated.^[2] Anxiety evidence for magnesium in general is suggestive but poor quality, and it does not single out a form.^[10]

What Is MicroMag?

MicroMag is Nootropics Depot’s sucrosomial magnesium: magnesium oxide coated in a phospholipid and sucrester matrix to improve absorption, providing 200 mg of magnesium per serving.^[14] Small studies suggest the sucrosomial form is well absorbed and tolerated, but it has no sleep trials.^[11]

What Are The Benefits Of Magnesium Pidolate?

Pidolate is a soluble organic form used to raise magnesium levels. It raised blood magnesium in a small study of transplant patients, though more slowly than a sucrosomial form.^[11] There is no evidence it has special benefits for sleep or the brain.

Is Magnesium Citrate Good For Sleep?

Citrate is well absorbed and can correct low intake, which may help sleep indirectly, but no trial has tested citrate specifically for sleep.^[4] Taken at night, its laxative effect can be a drawback.

What Is The Best Magnesium Supplement For Afib, Diabetes Or Pregnancy?

These are medical situations where you should ask your doctor rather than choose a form yourself. Magnesium levels affect heart rhythm and blood sugar, some heart and diabetes medications interact with magnesium status, and pregnancy changes your requirements.^[1] Your clinician can check your levels and recommend a form and dose.

Can I Take Two Types Of Magnesium Together?

Yes. Many people take glycinate at night and L-threonate earlier in the day. Add the elemental magnesium from both and keep the total from supplements at or below 350 mg per day unless advised otherwise.^[1]

References

1. NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Updated January 6, 2026. NIH ODS
2. Schuster J, et al. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. 2025;17:2027-2040. PubMed
3. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21(1):125. PubMed
4. Walker AF, et al. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-191. PubMed
5. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262. PubMed
6. Schuette SA, et al. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994;18(5):430-435. PubMed
7. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177. PubMed
8. Liu G, et al. Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults: a randomized, double-blind, placebo-controlled trial. J Alzheimers Dis. 2016;49(4):971-990. PubMed
9. Hausenblas HA, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Med X. 2024;8:100121. PubMed
10. Boyle NB, et al. The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients. 2017;9(5):429. PubMed
11. Stefanelli LF, et al. Calcineurin-inhibitor-induced hypomagnesemia in kidney transplant patients: a monocentric comparative study between sucrosomial magnesium and magnesium pidolate supplementation. J Clin Med. 2023;12(3):752. PubMed
12. Russell IJ, et al. Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study. J Rheumatol. 1995;22(5):953-958. PubMed
13. Nootropics Depot. Magnesium Glycinate Capsules (product page and Supplement Facts). Accessed October 2026. Nootropics Depot
14. Nootropics Depot. MicroMag Capsules: Optimized Magnesium (product page and Supplement Facts). Accessed October 2026. Nootropics Depot
15. Nootropics Depot. Magnesium Pidolate Capsules (product page and Supplement Facts). Accessed October 2026. Nootropics Depot
16. Nootropics Depot. TauroMAG Capsules: Magnesium Acetyl Taurinate (product page). Accessed October 2026. Nootropics Depot

This is a research-based review. We did not personally test these products; we compared ND’s label claims (checked on nootropicsdepot.com) against the published studies.

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

Nootropics Depot Ashwagandha Products: The Facts

Here is what ND lists for each ashwagandha product, as shown on nootropicsdepot.com at the time of writing. Prices are the starting price for the smallest bottle and change often.

ND also sells KSM-66, Shoden and Sensoril as bulk powders. Its product pages describe the extracts as third-party lab tested, and ND says it publishes certificates of analysis (COAs) for its products, which our main Nootropics Depot review covers in detail. On the Shoden page, ND says it worked with Arjuna Natural, the maker of Shoden, on methods to measure a wider range of withanolides than standard tests capture.

This review focuses on KSM-66 and Shoden, the two extracts most people are choosing between and the two with the most human trials behind their specific formulation.

KSM-66 Vs Shoden: Why The Withanolide Percentages Aren’t Comparable

At first glance Shoden looks seven times stronger: 35% versus 5%. That comparison doesn’t hold up, for three reasons:

• Different compounds are measured. Shoden is standardized to withanolide glycosides, while KSM-66 is standardized to total withanolides. ND itself notes that many tests measure only a handful of the dozens of withanolides the plant makes, so the percentage depends heavily on the method.
• Different plant parts. KSM-66 is root-only. Shoden (and Sensoril) use root and leaf, which have a different chemical profile.
• Withanolides aren’t the whole story. Nobody has shown that withanolide content alone predicts the effect. What we actually know is that a specific extract at a specific dose produced a specific result in a trial.

So the practical way to compare them is dose-for-dose against their own studies, not percentage against percentage.

What The Research Shows At ND’s Doses

For a full overview of the herb, see our ashwagandha ingredient guide. Below are the trials most relevant to ND’s two main products.

KSM-66-Type Root Extract: Stress And Cortisol

In a 60-day trial of 64 adults with chronic stress, a high-concentration full-spectrum root extract taken as 300 mg twice daily (600 mg a day) significantly reduced scores on every stress scale used and lowered serum cortisol compared with placebo, with mild side effects similar to placebo.^[1]

An eight-week trial in 60 stressed adults compared 250 mg a day and 600 mg a day of a root extract against placebo. Both doses reduced perceived stress and cortisol, with stronger results at 600 mg, and sleep quality improved versus placebo.^[2] These trials are usually cited for KSM-66, and the doses map neatly onto ND’s 300 mg capsule: one or two a day.

Shoden: Stress, Sleep And Hormones

In a 60-day trial of 60 stressed adults, 240 mg a day of Shoden produced a significant drop in anxiety on the Hamilton Anxiety Rating Scale compared with placebo, while the reduction on the DASS-21 questionnaire narrowly missed significance. No adverse events were reported.^[3]

A larger six-week trial gave 150 healthy adults with non-restorative sleep 120 mg of Shoden once daily. Self-reported sleep quality improved by 72% in the ashwagandha group versus 29% with placebo, with no dropouts due to adverse events.^[4] That is exactly one ND Shoden capsule.

In overweight men aged 40 to 70 with mild fatigue, Shoden delivering 21 mg of withanolide glycosides a day for eight weeks raised DHEA-S by 18% and testosterone by 14.7% more than placebo, but did not significantly improve fatigue, vigor or sexual well-being compared with placebo.^[5] Treat Shoden as a stress and sleep product, not a testosterone booster.

How Strong Is The Overall Evidence?

A 2022 meta-analysis of 12 trials (1,002 participants) found ashwagandha reduced anxiety and stress compared with placebo.^[6] The effects looked large, but heterogeneity was very high and most trials were small, short and run in India with extract manufacturers involved. We rate the evidence for stress as Moderate and for sleep as Moderate; for direct cognitive or “nootropic” benefits, it’s Limited.

Cost Per Studied Dose

Using the starting prices above (smallest bottles, at the time of writing):

• KSM-66: $19.99 for 90 capsules is about $0.22 per capsule, so roughly $0.22 a day at 300 mg or $0.44 a day at 600 mg.
• Shoden: $19.99 for 30 capsules is about $0.67 per capsule, so roughly $0.67 a day at the 120 mg sleep dose or $1.33 a day at the 240 mg stress dose. The 90-count bottle may bring that down; check the current price.

On cost alone, KSM-66 is the better value. Shoden’s advantage is convenience: one small capsule matches a trial dose.

Which Nootropics Depot Ashwagandha Should You Choose?

• Choose KSM-66 if your main goal is daytime stress, you want the most-replicated dose range (300 to 600 mg) and you care about cost per day.
• Choose Shoden if sleep quality is your main goal, or you prefer a single small capsule. Start with 120 mg, the dose used in the sleep trial.
• Sensoril or the 9% tablets are reasonable products, but we didn’t find trials as closely matched to ND’s specific doses, so we don’t make them our first pick.
• Not sure ashwagandha fits? If fatigue rather than stress is your issue, our ashwagandha vs rhodiola comparison may help, and our adaptogens guide covers the wider category. For a calmer-focus option without ashwagandha’s safety caveats, look at L-theanine.

Side Effects, Liver Injury And Thyroid Cautions

In the trials above, side effects were mild and similar to placebo, or none were reported.^[1][3] The bigger issues are rare but serious:

Liver Injury

A case series from Iceland and the US Drug-Induced Liver Injury Network described five patients who developed jaundice, nausea, itching and abdominal discomfort 2 to 12 weeks after starting ashwagandha. The injury was cholestatic or mixed, no one developed liver failure, and liver tests normalized within one to five months in the four patients who were followed up.^[7] LiverTox, the NIH’s drug-induced liver injury database, describes clinically apparent liver injury from ashwagandha as rare, usually appearing within two to twelve weeks, and notes that rare severe cases have occurred, mainly in people with preexisting liver disease.^[8] Stop and see a doctor if you notice dark urine, yellowing skin or eyes, or persistent itching.

Thyroid Effects

In an eight-week trial in people with subclinical hypothyroidism, 600 mg a day of root extract significantly lowered TSH and raised T3 and T4 compared with placebo.^[9] That may sound helpful, but it means ashwagandha can shift thyroid levels. The NIH Office of Dietary Supplements also notes case reports of thyrotoxicosis and says ashwagandha might interact with thyroid hormone medication.^[10] If you have a thyroid condition or take levothyroxine, talk to your doctor first.

Who Should Avoid It

The NIH ODS notes that some experts advise against ashwagandha during pregnancy and that it might interact with diabetes drugs, blood pressure drugs, immunosuppressants and sedatives.^[10] Avoid it if you are pregnant or have liver disease, and check with your doctor if you take any of those medications or have an autoimmune condition. Our nootropic side effects guide covers general precautions.

Where To Buy Nootropics Depot Ashwagandha

You can buy direct from nootropicsdepot.com, where purchases earn ND Insider Rewards points (see our Nootropics Depot coupon and discount guide), or through ND’s authorized Amazon store. On Amazon, buy only from listings marked “Sold by Nootropics Depot” to avoid unauthorized resellers. Whichever you choose, check that the COA matches the product before you start.

Nootropics Depot Ashwagandha FAQs

Is Nootropics Depot Ashwagandha Good Quality?

ND sells branded, standardized extracts and describes its products as third-party lab tested with published COAs. That’s a stronger quality signal than most brands offer, though COAs are still company documents, so check that the batch matches your bottle.

Is Shoden Better Than KSM-66?

Not in any way the research shows. Both have positive trials for stress, and Shoden has a trial for sleep at 120 mg. Shoden’s higher withanolide percentage reflects a different extract and test method, not proven extra benefit. KSM-66 is cheaper per studied dose.

What Is The Best Ashwagandha To Buy?

The best ashwagandha is a named, standardized extract taken at the dose used in its trials, from a brand that tests each batch. ND’s KSM-66 and Shoden both qualify. Generic root powder without standardization is harder to dose.

How Much Nootropics Depot Ashwagandha Should I Take?

Trials used 250 to 600 mg a day of KSM-66-type root extract and 120 to 240 mg a day of Shoden. That means one to two KSM-66 capsules or one to two Shoden capsules. Don’t combine both at full dose.

Can I Take Ashwagandha Every Day?

Most trials ran 6 to 12 weeks, so long-term daily safety data are limited. Given the liver and thyroid reports, it is sensible to reassess with your doctor after a two- to three-month course rather than taking it indefinitely.

What If Shoden Or KSM-66 Doesn’t Agree With Me?

Stop taking it. Individual responses vary, and if one extract doesn’t suit you, the other is a reasonable alternative to discuss with your doctor. Stop immediately and seek care if you notice signs of liver problems such as yellowing skin or dark urine.

References

1. Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. PubMed
2. Salve J, et al. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus. 2019;11(12):e6466. PubMed
3. Lopresti AL, et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. PubMed
4. Deshpande A, et al. A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Med. 2020;72:28-36. PubMed
5. Lopresti AL, et al. A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. Am J Mens Health. 2019;13(2):1557988319835985. PubMed
6. Akhgarjand C, et al. Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-4124. PubMed
7. Björnsson HK, et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825-829. PubMed
8. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Ashwagandha. National Institute of Diabetes and Digestive and Kidney Diseases. Updated December 3, 2024. NCBI Bookshelf
9. Sharma AK, et al. Efficacy and safety of ashwagandha root extract in subclinical hypothyroid patients: a double-blind, randomized placebo-controlled trial. J Altern Complement Med. 2018;24(3):243-248. PubMed
10. NIH Office of Dietary Supplements. Ashwagandha: Is It Helpful for Stress, Anxiety, or Sleep? Fact Sheet for Health Professionals. NIH ODS

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

What Is Fadogia Agrestis?

Fadogia agrestis is a shrub in the coffee family (Rubiaceae) native to Africa. In traditional African medicine it has been used as an analgesic and for anti-inflammatory and aphrodisiac purposes.^[5] An ethnobotanical survey in Burkina Faso also documented its use in traditional medicine there, and its alkaloid extract showed antimalarial activity in a lab dish.^[6]

The supplement boom is recent. Interest in “fadogia agrestis supplements” surged after the herb was discussed on popular health podcasts as a way to raise testosterone, often paired with tongkat ali. Supplement sales outpaced the science. At the time of writing, a PubMed search for “Fadogia agrestis” returns just 10 papers in total, mostly chemistry and animal studies.

Does Fadogia Agrestis Raise Testosterone?

In rats, possibly. In humans, nobody knows.

The Rat Study Behind The Claims (Evidence: Animal Only)

The claim traces mainly to a 2005 study in male albino rats. Animals received an aqueous (water) extract of fadogia stem at 18, 50 or 100 mg per kg of body weight once daily, and were tested on days 1, 3 and 5. All doses increased measures of sexual behavior, such as mount and intromission frequency, and serum testosterone rose in a manner the authors described as suggestive of dose dependence.^[1]

A 2023 rat study found the same extract, at the same three doses, restored nitric oxide signaling and several enzymes linked to erectile function in rats given the antidepressant paroxetine to induce sexual dysfunction.^[4]

That is the core of the efficacy evidence. Short rat studies are a starting point for research, not proof of benefit in people. Many compounds that raise testosterone in rodents do nothing measurable in humans, and rat hormone responses do not reliably predict human ones.

Human Evidence (Evidence: None)

We found no randomized trials, open-label studies or even case series testing fadogia agrestis in people. No one has published data on whether it changes human testosterone, luteinizing hormone, sperm parameters, libido or body composition. Testimonials and marketing claims are not a substitute.

This is a broader problem in the “T booster” category. An analysis of popular testosterone-boosting supplements found that although 90% claimed to boost testosterone, only 24.8% had any data supporting those claims, and 10.1% contained ingredients with data suggesting a negative effect on testosterone.^[8]

Safety Concerns: Testicular, Liver And Kidney Findings

The lead researcher behind the testosterone study also published longer toxicity studies. Their findings are the main reason for caution.

Testicular Function In Rats

In a 2008 study, male rats received 18, 50 or 100 mg/kg of the aqueous stem extract daily for 28 days, followed by a 10-day recovery period. At all doses, the extract increased the testes-to-body weight ratio and several testicular constituents (including cholesterol, sialic acid and glycogen), while decreasing testicular alkaline phosphatase, glutamate dehydrogenase and protein. The authors concluded these changes indicate adverse effects on testicular function that may impair the testes’ functional capacity. Recovery after stopping occurred mainly at the lowest dose (18 mg/kg).^[2]

It is worth being precise: this was a biochemical study in rats, not a demonstration of infertility or permanent damage in people. But a supplement marketed to support male hormonal health that produced adverse testicular markers in the only longer-term animal study is a serious red flag.

Liver And Kidney Markers In Rats

A 2009 study using the same doses for 28 days found no outward signs of toxicity, no deaths and no organ swelling or shrinkage. However, the extract reduced activities of several enzymes (alkaline phosphatase, lactate dehydrogenase and gamma-glutamyl transferase) in the liver and kidney, with corresponding increases in the blood, and raised serum malondialdehyde, a marker of oxidative damage to fats. The authors interpreted this as evidence of disruption of cell membranes in liver and kidney cells.^[3]

Product Quality

A 2019 analytical study developed a method to identify fadogia agrestis compounds and tested 17 dietary supplements claiming to contain it. Twelve contained the plant’s phenolic marker compounds; in five, none were detected.^[5] That does not prove those five lacked fadogia, but it shows there is no reliable way for consumers to know what they are getting.

Fadogia Agrestis Dosage: Marketed Vs Studied

There is no evidence-based human dose. Fadogia is commonly sold in 600 mg capsules, sometimes labeled as a concentrated extract (for example, 10:1).

How does that compare with the rat studies? Scientists convert animal doses to human equivalents using body surface area rather than body weight, because smaller animals metabolize compounds faster.^[7] Using that standard method, the rat doses translate very roughly to:

These are rough estimates for context, not dosing advice. The studies used a homemade water extract of the stem, and commercial “10:1” extracts may be more or less concentrated. The key point is that popular product doses are not obviously lower than the doses that produced adverse findings in rats.

Online advice often suggests cycling fadogia (for example, taking breaks every few weeks) to limit risk. We could not find any study testing whether cycling is safer, so it should not be treated as a safety measure.

Who Should Avoid Fadogia Agrestis

Given the absence of human safety data, we suggest avoiding it entirely, and especially if you:

• Are trying to conceive, or have concerns about fertility or sperm quality.
• Have liver or kidney disease, or take medications that stress these organs.
• Take testosterone, other hormone therapy or medications for prostate conditions.
• Are under 18, pregnant or breastfeeding.

No human drug interaction studies exist. If you choose to take it anyway, tell your doctor, and consider baseline and follow-up blood work for liver and kidney function and hormone levels.

If You Are Concerned About Low Testosterone

Symptoms often blamed on low testosterone, such as fatigue, low libido or poor recovery, have many causes, including poor sleep, stress, weight, alcohol and medications. A blood test ordered by your doctor is the only way to know your levels, and true hypogonadism is a medical condition that a doctor can diagnose and treat.

A Better-Studied Alternative: Tongkat Ali

If you want an herbal option with human research, tongkat ali (Eurycoma longifolia) has randomized trials in men. A 2022 systematic review and meta-analysis of five randomized trials found tongkat ali significantly increased total testosterone, with the clearest effect in men with low testosterone (hypogonadism); the authors called for more research before clinical use.^[9] The trials are small and the evidence is far from definitive, but it is a substantially better foundation than rat-only data. Read our full tongkat ali guide and our Nootropics Depot tongkat ali review for doses, extract types and safety.

Fadogia Agrestis Vs Tongkat Ali

Many products combine the two. Adding fadogia to tongkat ali adds unknown risk without any evidence of added benefit. For other men’s health and energy topics, see shilajit, ashwagandha and Panax ginseng.

Where To Buy Fadogia Agrestis

We are not linking to any fadogia agrestis product. Nootropics Depot, our usual recommendation for single-ingredient supplements, does not sell it, and we could not identify any product with human safety or efficacy data. If you decide to use it despite these concerns, choose a brand that publishes third-party testing for identity and contaminants, and involve your doctor. See our Nootropics Depot review for how we evaluate supplement makers.

Fadogia Agrestis FAQs

Does Fadogia Agrestis Work?

It raised testosterone in a 5-day rat study,^[1] but there are no human trials, so whether it works in people is unknown.

Is Fadogia Agrestis Safe?

Safety in humans has not been studied. In rats, 28 days of use produced adverse changes in testicular function markers^[2] and signs of liver and kidney cell stress.^[3]

Can Fadogia Agrestis Damage Your Testicles?

That has not been shown in humans. In rats, the extract altered testicular biochemistry in ways the researchers called adverse, with recovery mainly at the lowest dose.^[2] That is why we advise against it.

What Is The Typical Fadogia Agrestis Dose?

Products commonly provide 600 mg per capsule. There is no human dose backed by research, and that amount is in the general range of the rat doses linked to adverse findings.^[7]

Should I Take Tongkat Ali And Fadogia Agrestis Together?

We would not. Tongkat ali has human trials;^[9] fadogia does not, and adding it brings unknown risk.

Does Nootropics Depot Sell Fadogia Agrestis?

Not at the time of writing. Their testosterone-related herbs include tongkat ali extracts.

References

1. Yakubu et al. Aphrodisiac potentials of the aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male albino rats. Asian Journal of Andrology. 2005;7(4):399-404. PubMed
2. Yakubu et al. Effects of oral administration of aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem on some testicular function indices of male rats. Journal of Ethnopharmacology. 2008;115(2):288-292. PubMed
3. Yakubu et al. Mode of cellular toxicity of aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male rat liver and kidney. Human and Experimental Toxicology. 2009;28(8):469-478. PubMed
4. Ogunro et al. Fadogia agrestis (Schweinf. Ex Hiern) stem extract restores selected biomolecules of erectile dysfunction in the testicular and penile tissues of paroxetine-treated Wistar rats. Reproductive Sciences. 2023;30(2):690-700. PubMed
5. Avula et al. Quantification of phenolic compounds from Fadogia agrestis and dietary supplements using UHPLC-PDA-MS. Planta Medica. 2019;85(2):145-153. PubMed
6. Sanon et al. Ethnobotanical survey and in vitro antiplasmodial activity of plants used in traditional medicine in Burkina Faso. Journal of Ethnopharmacology. 2003;86(2-3):143-147. PubMed
7. Reagan-Shaw et al. Dose translation from animal to human studies revisited. FASEB Journal. 2008;22(3):659-661. PubMed
8. Clemesha et al. ‘Testosterone boosting’ supplements composition and claims are not supported by the academic literature. World Journal of Men’s Health. 2020;38(1):115-122. PubMed
9. Leisegang et al. Eurycoma longifolia (Jack) improves serum total testosterone in men: a systematic review and meta-analysis of clinical trials. Medicina (Kaunas). 2022;58(8). PubMed

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

What Is Curcumin Phytosome And How Does It Work?

Turmeric is a spice made from the root of Curcuma longa. Its best-studied compounds are the curcuminoids: curcumin, demethoxycurcumin and bisdemethoxycurcumin.^[1] Most turmeric supplements are concentrated extracts standardized to curcuminoids, rather than ground spice.

The problem is that curcumin is poorly absorbed from the gut. In one study, 2 g of plain curcumin produced blood levels that were undetectable or very low.^[2] A “phytosome” pairs a plant compound with phospholipids from lecithin, which makes it easier to absorb. Meriva is the best-known curcumin phytosome, and the terms “curcumin phytosome,” “Meriva curcumin” and “Meriva turmeric phytosome” usually refer to the same ingredient.

How Much Better Is Meriva Absorbed?

In a randomized, double-blind crossover study, total curcuminoid absorption was about 29 times higher with Meriva than with the equivalent unformulated curcuminoid mixture.^[1] The same study revealed three caveats that marketing rarely mentions:

• Only processed (phase-2) metabolites of curcumin were detected in the blood, not free curcumin.^[1]
• Even with Meriva, blood levels were still well below what is needed to block most of curcumin’s anti-inflammatory targets in lab studies.^[1]
• The phytosome increased absorption of demethoxycurcumin and bisdemethoxycurcumin much more than curcumin itself, so the blood curcuminoid profile was different from standard extract.^[1]

Curcumin Phytosome Vs Turmeric With Piperine Vs Other Forms

Manufacturers have tried many ways to improve curcumin absorption. A 2018 review of pharmacokinetic studies in healthy volunteers covered 11 enhanced formulations and found the gains came mostly from better solubility, better stability and possibly reduced first-pass metabolism in the liver.^[3] Each brand was tested in different studies, with different doses and methods, so “X-fold better” numbers should not be compared directly across products.

Turmeric With Piperine: Does Black Pepper Help?

Yes, for absorption. In the original study, giving 20 mg of piperine with 2 g of curcumin produced much higher blood levels in the first hour, and overall bioavailability rose by 2,000% compared with curcumin alone.^[2] The NIH’s National Center for Complementary and Integrative Health also lists piperine as one way to improve curcumin bioavailability.^[9] This is why searches like “turmeric piperine,” “curcumin with piperine” and “turmeric capsules with piperine” are so common.

There is a trade-off. In the same study’s rat experiments, piperine reduced curcumin’s clearance from the body,^[2] and an ingredient that slows the breakdown of one compound could plausibly affect some medications too, so ask a pharmacist if you take prescription drugs. And in a U.S. case series of turmeric-related liver injury, 3 of the 7 products tested also contained piperine; the authors suggested increased combination with black pepper might be one reason cases appear to be rising.^[11]

Is It Better To Take Turmeric Or Curcumin?

Plain turmeric spice contains far less curcumin than a concentrated extract, so you would need a lot of it to approach the doses used in trials. Most research uses curcumin extracts or enhanced formulations. Cooking with turmeric is fine; just do not assume a spoonful in food matches what was studied.

Curcumin Benefits: What The Research Shows

Curcumin For Memory And Cognition (Evidence: Limited)

The brain research comes from enhanced formulations, since plain curcumin barely reaches the blood. Results are promising but inconsistent.

• Theracurmin (Small 2018): 40 adults aged 51 to 84 without dementia took 90 mg of curcumin as Theracurmin twice a day or placebo for 18 months. The curcumin group improved on verbal memory, visual memory and attention tests compared with placebo. Brain scans in a subset suggested less amyloid and tau signal in some regions.^[4] It is one small trial and needs replication.
• Longvida (Cox 2015): in 60 healthy adults aged 60 to 85, 400 mg of Longvida improved sustained attention and working memory one hour after a dose, and working memory and mood (including fatigue) after four weeks.^[5]
• Longvida (Cox 2020): a 12-week partial replication in 80 adults aged 50 to 80 found better working memory at 12 weeks and lower fatigue scores, but the curcumin group also had significantly higher blood glucose.^[6] Both Longvida doses were 400 mg containing 80 mg of curcumin.^[6]
• Biocurcumax (Rainey-Smith 2016): 96 community-dwelling older adults took 1,500 mg a day or placebo for 12 months. The only difference was on one screening test (MoCA), driven by a decline in the placebo group at six months, with no differences on all other cognitive measures.^[7]

We found no published cognition trial that used Meriva specifically. If brain health is your main goal, the cognition data are for Longvida and Theracurmin, not phytosome curcumin. For better-studied memory options, see our best supplements for memory guide and ingredients such as bacopa monnieri and saffron.

Curcumin For Joints And Inflammation (Evidence: Limited To Moderate)

Joint comfort is the most common reason people buy Meriva. A 2016 meta-analysis included 8 randomized trials of turmeric extract or curcumin for arthritis. Pooled data showed reduced pain scores compared with placebo, and results comparable to pain medication in the trials that compared them, at roughly 1,000 mg of curcumin a day. The authors cautioned that the number of trials, total sample size and study quality were not enough for definitive conclusions.^[8] NCCIH similarly describes “initial” positive results for osteoarthritis that need higher-quality confirmation.^[9]

Curcumin Dosage: Studied Doses

Doses are not interchangeable between brands because each formulation is absorbed differently. Follow the label dose of the specific branded ingredient you buy, which is typically based on that brand’s research.

When Is The Best Time To Take A Turmeric Supplement?

No trial has compared morning and evening dosing. Because curcumin is fat-soluble and most enhanced forms use lipids, many people take it with a meal, which may also reduce stomach upset. For cognition, the Longvida acute effects were measured one hour after a dose,^[5] so a morning dose makes sense if that is your goal. Consistency over weeks matters more than the clock; most benefits in trials were measured after 4 weeks to 18 months.^[4],[5],[6]

Forms And What To Look For

• Branded ingredient named on the label: Meriva, Longvida and Theracurmin each have their own studies. Generic “high absorption” claims do not.
• Curcuminoid content: Nootropics Depot labels its Meriva at 18% to 22% curcuminoids, so a 500 mg Meriva capsule contains roughly 90 to 110 mg of curcuminoids. That is normal for a phytosome and not a sign of underdosing.
• Third-party testing: look for certificates of analysis confirming identity and curcuminoid content.
• Piperine content: if a product contains black pepper extract, note the amount and factor in the interaction and liver safety points below.

Curcumin Side Effects And Safety

NCCIH says turmeric and curcumin are likely safe at recommended amounts for up to two to three months. Possible side effects include nausea, vomiting, acid reflux, stomach upset, diarrhea and constipation.^[9]

Liver Injury With Turmeric Supplements

This is the most important safety issue, and it has changed in recent years. The NIH’s LiverTox database now gives turmeric a likelihood score of “A,” meaning it is a well-documented cause of clinically apparent liver injury, and describes it as the most common cause of herbal liver injury in the United States. The injury is rare (an estimated 1 in 10,000 to 1 in 100,000 users), usually appears after 1 to 4 months of use, and most cases are attributed to enhanced-bioavailability products, such as those with piperine or lipid formulations, although cases have also followed plain turmeric powder and tea.^[10] Most people recover after stopping, but some cases have progressed to liver failure, transplant or death.^[10]

A case series from the U.S. Drug-Induced Liver Injury Network described 10 turmeric cases, all enrolled since 2011. Five patients were hospitalized and one died. Seven of the ten carried the gene variant HLA-B*35:01, far more often than in the general population, which suggests an immune-mediated reaction in susceptible people.^[11]

Stop taking curcumin and contact a doctor right away if you develop fatigue, nausea, poor appetite, dark urine or yellowing of the skin or eyes.^[9] Avoid turmeric supplements entirely if you have had liver injury from turmeric or another herb, and talk with your doctor first if you have liver disease or drink heavily.

Drug Interactions And Who Should Avoid Curcumin

• Anticoagulants and antiplatelet drugs: the evidence is mixed. A small, short, non-randomized study found 10 days of Meriva did not significantly change bleeding time in people on aspirin, ticlopidine or clopidogrel, or INR in people on warfarin or dabigatran.^[12] However, a case report described a probable interaction between turmeric and a vitamin K antagonist that raised INR.^[13] If you take a blood thinner, do not add curcumin without your doctor’s approval and INR monitoring.
• Other medications: NCCIH advises talking with your provider before using any herbal product if you take medicine.^[9] Piperine-containing products deserve extra caution.
• Pregnancy: turmeric supplements may be unsafe during pregnancy, and safety in breastfeeding above food amounts is unknown.^[9]
• Surgery: as a precaution, stop curcumin supplements before scheduled surgery and tell your surgeon you take it.
• Diabetes medication: check with your doctor. One Longvida trial saw higher blood glucose in the curcumin group.^[6]

How Curcumin Pairs With Other Supplements

• Lion’s mane and saffron: often paired with curcumin in brain-health and mood formulas. No combination trials.
• Palmitoylethanolamide (PEA): another ingredient people use for joint and nerve comfort.
• NMN and ubiquinol: common partners in healthy-aging stacks.
• Liver caution with stacks: LiverTox links the same HLA-B*35:01 variant to liver injury from green tea and other polyphenol herbs,^[10] so avoid stacking several of these. See our nootropic side effects guide.

Where To Buy Curcumin Phytosome

For branded, single-ingredient curcumin, we point readers to Nootropics Depot. Its Curcumin Phytosome Meriva Capsules provide 500 mg of Meriva per capsule (18% to 22% curcuminoids), and its Longvida Curcumin Capsules provide 400 mg of Longvida per capsule, the same branded ingredient and amount used in the two Longvida cognition trials.^[5],[6] Nootropics Depot says it lab-tests its products for identity and purity. We currently link to their authorized Amazon store; buy only from listings marked “Sold by Nootropics Depot.” Read more in our Nootropics Depot review.

Curcumin Phytosome FAQs

What Is Meriva Curcumin?

Meriva is a branded curcumin phytosome: curcumin bound to lecithin. It increased total curcuminoid absorption about 29-fold compared with standard curcumin in a human study.^[1]

Is Curcumin Phytosome Better Than Curcumin With Piperine?

Both improve absorption by different routes.^[1],[2] Neither has been shown to produce better health outcomes than the other in a head-to-head trial. Phytosome products usually contain no piperine, which some people prefer.

What Is The Best Absorbed Curcumin?

Several formulations, including Longvida, NovaSol and CurcuWin, reported over 100-fold higher bioavailability than standard curcumin in separate studies.^[3] Because the studies used different methods, there is no clear single winner.

How Should I Take Curcumin?

Take the label dose of a branded formulation, usually with a meal. Trials ran from 4 weeks to 18 months.^[4],[5]

What Are The Longvida Curcumin Benefits?

Two trials in healthy older adults found 400 mg a day improved working memory and reduced fatigue.^[5],[6] The trials were small and need independent replication.

Can Curcumin Damage The Liver?

Rarely, yes. LiverTox rates turmeric as a well-documented cause of liver injury, mostly with enhanced-absorption products.^[10]

Can I Take Curcumin With Blood Thinners?

Only with your doctor’s approval. A short study found no INR change with Meriva,^[12] but an INR-raising interaction has been reported with turmeric.^[13]

References

1. Cuomo J, et al. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. J Nat Prod. 2011;74(4):664-669. PubMed
2. Shoba G, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-356. PubMed
3. Jamwal R. Bioavailable curcumin formulations: a review of pharmacokinetic studies in healthy volunteers. J Integr Med. 2018;16(6):367-374. PubMed
4. Small GW, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: a double-blind, placebo-controlled 18-month trial. Am J Geriatr Psychiatry. 2018;26(3):266-277. PubMed
5. Cox KH, et al. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. J Psychopharmacol. 2015;29(5):642-651. PubMed
6. Cox KHM, et al. Further evidence of benefits to mood and working memory from lipidated curcumin in healthy older people: a 12-week, double-blind, placebo-controlled, partial replication study. Nutrients. 2020;12(6):1678. PubMed
7. Rainey-Smith SR, et al. Curcumin and cognition: a randomised, placebo-controlled, double-blind study of community-dwelling older adults. Br J Nutr. 2016;115(12):2106-2113. PubMed
8. Daily JW, et al. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717-729. PubMed
9. National Center for Complementary and Integrative Health. Turmeric. Updated April 2025. NCCIH
10. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Turmeric. National Institute of Diabetes and Digestive and Kidney Diseases; updated June 16, 2025. LiverTox
11. Halegoua-DeMarzio D, et al. Liver injury associated with turmeric: a growing problem. Ten cases from the Drug-Induced Liver Injury Network [DILIN]. Am J Med. 2023;136(2):200-206. PubMed
12. Hu S, et al. Interaction study between antiplatelet agents, anticoagulants, thyroid replacement therapy and a bioavailable formulation of curcumin (Meriva). Eur Rev Med Pharmacol Sci. 2018;22(15):5042-5046. PubMed
13. Daveluy A, et al. Probable interaction between an oral vitamin K antagonist and turmeric (Curcuma longa). Therapie. 2014;69(6):519-520. PubMed

This is a research-based review. We did not personally test these products; we compared ND’s label claims (checked on nootropicsdepot.com) against published human studies.

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

Nootropics Depot Lion’s Mane Products: The Facts

Here is what ND lists on nootropicsdepot.com at the time of writing. Prices are starting prices for the smallest size and change often.

ND also sells a whole fruiting body extract powder and several mushroom blends. As with its other products, ND says it publishes certificates of analysis; our main Nootropics Depot review explains how to read them.

Fruiting Body Vs Mycelium: Why It Matters

Lion’s mane (Hericium erinaceus) supplements are made from either the fruiting body, the shaggy mushroom you can cook, or the mycelium, the root-like network the mushroom grows from. A major review of the mushroom’s chemistry covers both and the different compounds isolated from them, including hericenones and erinacines.^[6] These two compound families are the ones most studied for nerve-growth-related effects, mostly in lab and animal research.^[7]

The practical point: most human cognition trials used the fruiting body, while the main mycelium trial used a product specifically enriched in erinacine A.^[1][5] ND covers both routes: fruiting body for its 1:1 and 8:1 products, mycelium for Erinamax. The same review of neuroprotective effects stresses that better standardization of lion’s mane supplements is still needed.^[7]

What Do “1:1,” “8:1” And “Dual Extract” Mean?

• 1:1 means roughly one unit of raw mushroom per unit of finished product, so 500 mg is close to 500 mg of mushroom. ND’s 1:1 is also standardized to 25% beta-glucans, a measurable marker.
• 8:1 means about eight units of raw mushroom were used per unit of extract. That concentrates whatever the solvents pull out, but it doesn’t mean one 500 mg capsule equals 4 g of whole mushroom in every compound.
• Dual extract means both water and ethanol were used. ND says this captures water-soluble polysaccharides and alcohol-soluble compounds.

What The Human Research Shows, And How ND’s Doses Compare

For a full overview, see our lion’s mane ingredient guide. These are the trials that matter most for choosing a product:

Cognition In Older Adults

In the Mori trial, people taking 3 g a day of dried fruiting body scored significantly higher on a cognitive function scale at weeks 8, 12 and 16 than those on placebo. Four weeks after stopping, scores fell significantly, suggesting any benefit depends on continued use. Lab tests showed no adverse effects.^[1] A later 12-week fruiting body trial found improvement on the Mini-Mental State Examination, though not on two other cognitive tests.^[2]

Healthy Young Adults

In 41 healthy adults, a single 1.8 g dose made people faster on a Stroop task 60 minutes later, and 28 days of use showed only a trend toward lower subjective stress. The authors described the findings as tentative, with some null and limited negative results.^[3] If you are young and healthy, temper expectations.

Mood

In a small four-week study of 30 women, lion’s mane cookies lowered depression and “indefinite complaint” scores compared with baseline, with some measures better than placebo.^[4] That is Preliminary evidence.

Erinacine A Mycelium (Erinamax’s Closest Evidence)

In a 49-week pilot trial in mild Alzheimer’s disease, three 350 mg capsules a day of erinacine A-enriched mycelium (5 mg/g erinacine A) improved Mini-Mental State Examination scores and daily-living scores relative to placebo, while the placebo group declined on another cognitive screen.^[5] That works out to about 1 g of mycelium and roughly 5 mg of erinacine A a day, which is almost exactly what ND says a two-capsule serving of Erinamax delivers. It was a small pilot study in a specific patient group, so it doesn’t show what Erinamax does in healthy people. Lion’s mane is not a treatment for Alzheimer’s disease.

Cost Per Day At Trial-Matched Doses

Using the starting prices above (smallest sizes, at the time of writing):

• 1:1 capsules: $19.99 for 60 is about $0.33 per capsule. Matching the 1.8 g young-adult trial takes 3–4 capsules (about $1.00–$1.33 a day); matching the 3 g Mori trial takes 6 (about $2.00 a day).
• 8:1 capsules: $29.99 for 60 is about $0.50 per capsule, and ND suggests one capsule. It’s the cheapest per day, but you can’t map it neatly to a trial dose.
• Erinamax: $54.99 for 60 capsules is 30 two-capsule servings, about $1.83 a day at the trial-matched dose.

Larger bottles may lower these costs; check current pricing.

Which Nootropics Depot Lion’s Mane Should You Choose?

• Choose the 1:1 fruiting body capsules if you want to follow the fruiting body trials as closely as possible and don’t mind taking several capsules. The 25% beta-glucan standardization gives you a measurable marker.
• Choose Erinamax if you specifically want an erinacine A-standardized mycelium at the dose used in the Li trial and accept the higher cost.
• Choose the 8:1 dual extract if you want a simple one-capsule routine and accept that its dose isn’t directly matched to a published trial.
• Want a broader stack instead? Mind Lab Pro includes 500 mg of organic lion’s mane (fruit and mycelium), which is below the 1.8–3 g used in fruiting body trials; see our Mind Lab Pro review. For other memory options, see our best supplements for memory guide.

Side Effects And Who Should Avoid It

The Mori trial found no adverse effects on laboratory tests over 16 weeks, and the Saitsu authors described oral intake as safe.^[1][2] But the trials were small and short, so rare side effects would be missed, and interaction data are lacking. Avoid lion’s mane if you are allergic to mushrooms, and talk to your doctor first if you are pregnant or breastfeeding, take prescription medication or are being treated for cognitive decline. Our nootropic side effects guide covers general precautions.

Best Time To Take Lion’s Mane

There’s no evidence that timing matters much. The Mori trial split the dose three times a day,^[1] and the young-adult trial measured an effect 60 minutes after a single dose.^[3] Taking it with breakfast, or splitting it across meals if you take several capsules, is a practical approach. Benefits in trials appeared over weeks of daily use, not after one dose.

Where To Buy Nootropics Depot Lion’s Mane

All three products are sold direct at nootropicsdepot.com, where purchases earn rewards points (see our Nootropics Depot coupon guide), and ND sells through an authorized Amazon store. On Amazon, buy only from listings marked “Sold by Nootropics Depot,” and double-check you’ve picked the right product, since the 1:1, 8:1 and Erinamax listings look similar. More ND options are on our Nootropics Depot hub.

Nootropics Depot Lion’s Mane FAQs

Is Nootropics Depot Lion’s Mane Fruiting Body Or Mycelium?

Both, in different products. The 1:1 and 8:1 extracts are fruiting body; Erinamax is liquid culture mycelium standardized to erinacine A.

Which Is The Best Nootropics Depot Lion’s Mane?

For matching most human trials, the 1:1 fruiting body extract. For matching the erinacine A mycelium trial, Erinamax. The 8:1 is the most convenient, but its dose isn’t tied to a specific trial.

How Much Lion’s Mane Should I Take Per Day?

Human trials of lion’s mane mushroom used 1.8 to 3 g a day.^[1][3] With ND’s 1:1 capsules, that’s about 4 to 6 capsules. For Erinamax, the label serving is 2 capsules.

Is The 8:1 Extract Eight Times Stronger?

Not necessarily. The ratio describes how much raw mushroom went into the extract, not a guaranteed eightfold amount of every active compound. Standardized markers such as beta-glucans or erinacine A are more informative.

How Long Does Lion’s Mane Take To Work?

Cognitive changes in older adults appeared from week 8 onward and faded after stopping.^[1] Give any product at least 8 to 12 weeks.

Is Erinamax Worth The Price?

Only if you specifically want erinacine A-standardized mycelium. Its dose closely matches a pilot trial in mild Alzheimer’s disease, but there’s no trial of Erinamax itself, and the evidence in healthy people is thin.

References

1. Mori K, et al. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009;23(3):367-372. PubMed
2. Saitsu Y, et al. Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomed Res. 2019;40(4):125-131. PubMed
3. Docherty S, et al. The acute and chronic effects of lion’s mane mushroom supplementation on cognitive function, stress and mood in young adults: a double-blind, parallel groups, pilot study. Nutrients. 2023;15(22):4842. PubMed
4. Nagano M, et al. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010;31(4):231-237. PubMed
5. Li IC, et al. Prevention of early Alzheimer’s disease by erinacine A-enriched Hericium erinaceus mycelia pilot double-blind placebo-controlled study. Front Aging Neurosci. 2020;12:155. PubMed
6. Friedman M. Chemistry, nutrition, and health-promoting properties of Hericium erinaceus (lion’s mane) mushroom fruiting bodies and mycelia and their bioactive compounds. J Agric Food Chem. 2015;63(32):7108-7123. PubMed
7. Szućko-Kociuba I, et al. Neurotrophic and neuroprotective effects of Hericium erinaceus. Int J Mol Sci. 2023;24(21):15960. PubMed

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

What Is L-Citrulline And How Does It Work?

L-citrulline is a non-essential amino acid. Your body makes it, and it is found in foods, most famously watermelon. It is not one of the amino acids used to build proteins. Its main job is as an intermediate in two cycles: the urea cycle in the liver and the arginine–nitric oxide cycle in blood vessels and other tissues.

The appeal as a supplement comes from a quirk of absorption. If you swallow L-arginine, a large share is broken down by the enzyme arginase in the gut and liver before it reaches circulation. L-citrulline is absorbed readily and then converted to arginine, largely in the kidneys. In a randomized crossover study of 20 healthy volunteers, one week of oral L-citrulline raised plasma arginine and the arginine-to-ADMA ratio (a marker of how much substrate is available to nitric oxide synthase), and increased urinary nitrate and cGMP, both downstream signals of nitric oxide activity.^[1] Notably, none of the treatments improved flow-mediated dilation, a direct test of artery function, in those healthy young people.

There is also a ceiling. In a dose-ranging study, single doses of 2, 5, 10 and 15 g were safe and well tolerated, but at the highest doses citrulline piled up in the blood while arginine rose less than expected, likely because the kidneys’ conversion capacity was saturated.^[2] More is not proportionally better.

A 2020 review in the Journal of Strength and Conditioning Research summed up the gap between theory and results: citrulline reliably raises blood citrulline, arginine and nitrate/nitrite, but evidence that it acutely improves blood vessel dilation or muscle blood flow is “scarce and inconsistent.”^[3]

L-Citrulline Vs Citrulline Malate (2:1)

Shoppers searching for “citrulline or citrulline malate” are really asking two questions: which form works, and how much citrulline is in each.

• L-citrulline is the pure amino acid. A 3 g scoop is 3 g of citrulline.
• Citrulline malate (also sold as L-citrulline DL-malate) binds citrulline to malic acid, an intermediate in the cell’s energy cycle. A “2:1” product is labeled as two parts citrulline to one part malate. If that ratio is by weight, 8 g of citrulline malate 2:1 delivers about 5.3 g of citrulline. A 1:1 product delivers only about half its weight as citrulline.

Most of the strength-training studies used citrulline malate, typically 8 g taken about an hour before exercise.^[6] Blood pressure and vascular studies more often used plain L-citrulline. Whether malate adds anything on its own has not been settled in head-to-head trials, so the practical rule is simple: compare products by citrulline content, not by total grams.

L-Citrulline Benefits: What The Research Shows

Exercise Performance (Evidence: Limited)

This is the main reason people buy citrulline, and the evidence is weaker than marketing suggests. The largest analysis to date, a 2026 three-level meta-analysis of 30 randomized trials (644 participants), found citrulline malate was associated with a small improvement in overall exercise performance (Hedges’ g = 0.16). Prediction intervals were wide, the pooled effect on perceived exertion was not significant, and the certainty of evidence was rated low to very low. Acute (single-dose) protocols looked more stable than longer supplementation, but subgroup findings did not hold up in sensitivity analyses.^[4]

Narrower meta-analyses are less encouraging still:

• Strength: A meta-analysis of four trials in resistance-trained adults found no overall effect of citrulline malate on muscle strength (SMD 0.13, not significant) for upper or lower body.^[5]
• Endurance: A 2023 meta-analysis found no significant benefit of acute citrulline on time to exhaustion or time-trial performance in young, healthy adults, while noting the evidence base is small.^[7]

Individual trials can look impressive. In a frequently cited crossover study of 41 men, 8 g of citrulline malate taken before a bench-press session increased repetitions to fatigue, with the biggest gains in later sets, and cut muscle soreness at 24 and 48 hours by about 40%.^[8] Later studies have not consistently reproduced effects that large, which is why pooled estimates are small.

Muscle Soreness And Perceived Effort (Evidence: Moderate)

The more consistent signal is in how exercise feels. A meta-analysis of 13 studies (206 participants), in which the most common dose was 8 g of citrulline malate, found citrulline significantly reduced ratings of perceived exertion and muscle soreness 24 hours after exercise. It did not lower blood lactate, and effects on soreness at 48 and 72 hours were not significant.^[6] The 2026 analysis did not find a significant pooled effect on exertion, so treat this as a modest, plausible benefit rather than a sure thing.^[4]

Blood Pressure (Evidence: Moderate)

A 2025 meta-analysis of 15 randomized trials (415 participants) in middle-aged and older adults found L-citrulline supplementation and watermelon intake together lowered systolic blood pressure by about 4 mmHg on average, with a smaller drop in diastolic pressure. Combining citrulline with arginine appeared more effective than either citrulline or watermelon alone.^[9] A separate 2022 meta-analysis found that longer-term citrulline or watermelon intake may improve vascular function, while single doses did not change post-meal vascular measures.^[10]

A 4 mmHg reduction is in the range of some lifestyle changes, but trials were small and short. Citrulline is not a substitute for prescribed blood pressure treatment, and anyone with hypertension should talk with their doctor before adding it.

Erectile Function (Evidence: Preliminary)

Because erections depend on nitric oxide signaling, citrulline has been tested in mild erectile dysfunction. In a small single-blind study, 24 men with mild ED took a placebo for one month, then 1.5 g a day of L-citrulline for one month. Erection hardness improved to normal in 12 of 24 men on citrulline versus 2 of 24 on placebo, with no adverse events. The authors noted citrulline was less effective than PDE5 inhibitor drugs.^[11] The study was small, short and not fully blinded. ED can be an early sign of cardiovascular disease, so it warrants a medical evaluation rather than self-treatment.

Brain And Cognition (Evidence: None In Humans)

Citrulline is sometimes marketed for “cerebral blood flow” or focus. We could not find controlled human trials showing that citrulline supplements improve cognition or brain blood flow in healthy people. If brain performance is your goal, ingredients with actual human cognitive data, such as creatine, caffeine or L-theanine, are better places to start. See our best nootropics guide for a ranked overview.

L-Citrulline Dosage: Studied Doses

In practice:

• L-citrulline: 3–6 g a day, either before exercise or split through the day for vascular goals.
• Citrulline malate 2:1: 6–8 g about 60 minutes before training, matching most exercise studies.
• Upper range: Single doses up to 15 g were tolerated in a short study, but arginine conversion plateaus at high doses, so there is little reason to exceed about 10 g.^[2]

Forms And What To Look For

• Powder vs capsules or tablets: Citrulline doses are measured in grams. A 3 g dose is five 650 mg capsules, so many people use powder for 6–8 g doses. Capsules and tablets suit lower or split doses.
• Check the ratio: “Citrulline malate” without a ratio, or a 1:1 ratio, means less citrulline per scoop than 2:1.
• Beware proprietary blends: Many pre-workouts list citrulline inside a blend without a gram amount, often well below studied doses.
• Testing: Choose brands that publish third-party or batch testing (a certificate of analysis).
• Citrulline hydrochloride and “citrulline complex” products have little or no direct research; plain L-citrulline or 2:1 malate are the studied forms.

Side Effects And Safety

L-citrulline is one of the better-tolerated sports supplements. In the dose-ranging study, single doses up to 15 g were described as safe and well tolerated in healthy men, with no effect on insulin or growth hormone.^[2] In the bench-press trial, the only reported side effect was stomach discomfort in about 15% of participants taking 8 g of citrulline malate.^[8] No adverse events were reported in the small erectile function study.^[11]

Long-term safety data beyond a few months are limited. For more on what to watch for with any supplement, see our nootropic side effects guide.

Drug Interactions And Who Should Avoid It

Because citrulline can lower blood pressure in some people,^[9] the main concerns are additive effects with other drugs that do the same:

• Nitrates (such as nitroglycerin or isosorbide) used for chest pain: these act on the same nitric oxide pathway; combining them with nitric oxide boosters could cause excessive drops in blood pressure.
• PDE5 inhibitors (sildenafil, tadalafil and similar drugs): these also amplify nitric oxide signaling. Do not combine without your doctor’s input.
• Blood pressure medications: additive lowering is possible; monitor and discuss with your prescriber.

People with low blood pressure, kidney disease, inherited urea cycle disorders, and those who are pregnant or breastfeeding should check with a clinician first, as research in these groups is lacking.

How L-Citrulline Pairs With Other Supplements

• Creatine: The two are often stacked in pre-workouts. They work by different mechanisms, and creatine has far stronger performance evidence on its own.
• Agmatine: Sometimes paired with citrulline in “pump” products. Agmatine has no published human exercise trials, so citrulline is the better-supported of the two for exercise.
• Arginine: The blood pressure meta-analysis suggested citrulline plus arginine may beat either alone, though this is based on subgroup comparisons.^[9]
• Caffeine: Common in pre-workouts; adds alertness but may raise blood pressure acutely in some people. See our caffeine guide.

For brain-focused stacking ideas, see our nootropic stacks guide.

Where To Buy L-Citrulline Supplements

We point readers to Nootropics Depot for single-ingredient amino acids because the company publishes certificates of analysis and offers both capsules and a 2:1 malate powder. Read our Nootropics Depot review for background on their testing. On Amazon, buy only from listings marked “Sold by Nootropics Depot,” since third-party resellers are not authorized.

L-Citrulline FAQs

What Is L-Citrulline Malate?

It is L-citrulline bound to malic acid. A 2:1 product is about two parts citrulline to one part malate, so 8 g provides roughly 5 g of citrulline. It is the form used in most strength-training studies.^[6]

Is L-Citrulline Better Than L-Arginine?

For raising blood arginine, yes. Oral arginine is heavily broken down before reaching circulation, while oral citrulline raised plasma arginine and nitric oxide markers in a controlled study.^[1]

How Much Citrulline Malate Should I Take?

Most exercise studies used 8 g of citrulline malate about an hour before training.^[6] If you use plain L-citrulline, 3–6 g is the usual range.

Does L-Citrulline Lower Blood Pressure?

Modestly, in some people. Across 15 trials in middle-aged and older adults, systolic blood pressure dropped by about 4 mmHg on average.^[9] Do not use it in place of prescribed treatment.

Can I Take L-Citrulline With Viagra?

Not without your doctor’s approval. Both act on nitric oxide signaling and both can lower blood pressure. The same caution applies to nitrate heart medications.

Is Citrulline Malate Better Than Creatine?

No. Creatine has much stronger and more consistent evidence for strength and power. Citrulline’s pooled effect on performance is small.^[4] They can be taken together.

Does L-Citrulline Work As A Nootropic?

There is no good human evidence that it improves cognition. Browse our ingredient library for compounds with actual cognitive trials.

References

1. Schwedhelm et al. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. British Journal of Clinical Pharmacology. 2008;65(1):51-59. PubMed
2. Moinard et al. Dose-ranging effects of citrulline administration on plasma amino acids and hormonal patterns in healthy subjects: the Citrudose pharmacokinetic study. British Journal of Nutrition. 2008;99(4):855-862. PubMed
3. Gonzalez et al. Effects of citrulline supplementation on exercise performance in humans: a review of the current literature. Journal of Strength and Conditioning Research. 2020;34(5):1480-1495. PubMed
4. Wang et al. Effects of citrulline malate supplementation on exercise performance: a systematic review and three-level meta-analysis. Nutrients. 2026;18(12). PubMed
5. Aguiar et al. Effects of citrulline malate supplementation on muscle strength in resistance-trained adults: a systematic review and meta-analysis of randomized controlled trials. Journal of Dietary Supplements. 2022;19(6):772-790. PubMed
6. Rhim et al. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: a systematic review and meta-analysis. Journal of Sport and Health Science. 2020;9(6):553-561. PubMed
7. Harnden et al. Effects of citrulline on endurance performance in young healthy adults: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition. 2023;20(1):2209056. PubMed
8. Pérez-Guisado et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research. 2010;24(5):1215-1222. PubMed
9. Luo et al. Does L-citrulline supplementation and watermelon intake reduce blood pressure in middle-aged and older adults? A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN. 2025;69:653-664. PubMed
10. Smeets et al. Effects of L-citrulline supplementation and watermelon consumption on longer-term and postprandial vascular function and cardiometabolic risk markers: a meta-analysis of randomized controlled trials in adults. British Journal of Nutrition. 2022;128(9):1758-1770. PubMed
11. Cormio et al. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology. 2011;77(1):119-122. PubMed

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

What Is Magnesium Glycinate And How Does It Work?

Magnesium is an essential mineral involved in hundreds of enzyme reactions, including energy production, muscle and nerve function, and blood sugar and blood pressure regulation. Adults need 310 to 420 mg per day depending on age and sex, and the NIH Office of Dietary Supplements reports that roughly half of Americans get less magnesium from food and drinks than the estimated average requirement.^[1]

Magnesium glycinate is a chelate: each magnesium atom is bound to two molecules of glycine, which is why chemists and careful labels call it magnesium bisglycinate (or diglycinate). Glycine is an amino acid that also acts as an inhibitory neurotransmitter, which is part of why the form is marketed for relaxation and sleep, although no study has shown that the small amount of glycine in a magnesium dose matters on its own.

The chelate structure may let some magnesium be absorbed through amino acid (dipeptide) transport pathways rather than only through the usual mineral channels. A small isotope study supports this idea: it found evidence that part of a magnesium diglycinate dose is absorbed intact.^[3]

Magnesium Glycinate Vs Bisglycinate Vs “Buffered” Glycinate

“Magnesium glycinate” and “magnesium bisglycinate” describe the same ingredient on most labels. Some cheaper “buffered” magnesium glycinate products blend the chelate with magnesium oxide to raise the elemental magnesium per capsule. That is not dishonest if it is disclosed, but it means part of the dose behaves like oxide, which is less well absorbed and more likely to loosen stools.^[4][5] If you want pure glycinate, look for “magnesium bisglycinate chelate” as the only magnesium source.

How Much Elemental Magnesium Is In Magnesium Glycinate?

This is the most common source of confusion with any magnesium supplement. The Supplement Facts panel lists elemental magnesium (the mineral itself), not the weight of the whole compound.^[1] Because glycine makes up most of the molecule’s weight, magnesium bisglycinate is only about 12% to 14% magnesium:

• In the 2025 sleep trial, 893 mg of magnesium bisglycinate supplied 125 mg of magnesium (two capsules per night delivered 250 mg).^[2]
• Nootropics Depot’s product lists 1,600 mg of magnesium bisglycinate chelate monohydrate per serving providing 200 mg of elemental magnesium.^[10]

So a bottle that says “magnesium glycinate 500 mg” may supply anywhere from about 60 mg to 500 mg of magnesium depending on whether that number refers to the compound or the mineral. Always read the elemental line.

Magnesium Glycinate Benefits: What The Research Shows

An honest summary: magnesium glycinate is a good delivery form for magnesium, but most of the benefits attributed to it online come from studies of other forms (oxide, citrate, lactate, sulfate or mixed products). Here is how the evidence stacks up.

Sleep And Insomnia (Evidence: Limited)

The best glycinate-specific evidence is a 2025 randomized, double-blind, placebo-controlled trial from Leibniz University Hannover. Researchers gave 155 adults aged 18 to 65 who reported poor sleep either magnesium bisglycinate (250 mg elemental magnesium daily) or placebo for four weeks. Insomnia Severity Index scores fell by 3.9 points with magnesium versus 2.3 points with placebo, a statistically significant but small difference (Cohen’s d = 0.2). People with lower dietary magnesium intake at the start appeared to benefit more, and other psychological outcomes did not differ between groups.^[2] Sleep was self-reported only; the authors call for studies with objective sleep measures.

Earlier research used other forms. A 2021 meta-analysis pooled three small trials (151 older adults) and found magnesium shortened the time to fall asleep by about 17 minutes versus placebo, but rated the evidence low to very low quality.^[6] One of those trials gave 500 mg of magnesium daily for eight weeks to 46 older adults with insomnia and reported improvements in insomnia scores, sleep efficiency and sleep onset.^[7]

Bottom line: magnesium glycinate may modestly help people who sleep poorly, especially if their diet is low in magnesium. Do not expect it to work like a sleep medication. For a comparison of forms, see our guide to the best magnesium for brain and sleep.

Anxiety And Stress (Evidence: Limited)

Magnesium glycinate is frequently called the best magnesium supplement for anxiety, but there is no anxiety trial of glycinate specifically. A 2017 systematic review of 18 studies found that magnesium had positive effects on subjective anxiety in about half of the studies in mildly anxious people (four of eight) and in people with premenstrual symptoms (four of seven). The authors concluded the evidence was suggestive but of poor quality.^[8] In the 2025 sleep trial, glycinate did not improve other psychological measures compared with placebo.^[2]

Muscle Cramps (Evidence: Limited, Mostly Negative)

Magnesium is a classic home remedy for leg cramps, but a 2020 Cochrane review of 11 trials (735 participants) concluded that magnesium is unlikely to provide meaningful cramp prevention for older adults with typical leg cramps. Evidence for pregnancy-related cramps was conflicting, and no trials tested exercise-associated cramps.^[9] None of the trials studied glycinate specifically. If cramps are frequent, it is worth discussing other causes with a doctor.

Correcting Low Magnesium Intake (Evidence: Moderate For Magnesium Generally)

The clearest use for any magnesium supplement is filling a dietary gap. Organic forms such as citrate and amino acid chelates raised urinary magnesium (a marker of absorption) more than magnesium oxide over 60 days in a randomized trial of 46 healthy adults.^[4] Magnesium-rich foods (leafy greens, legumes, nuts, seeds and whole grains) should still be the foundation.^[1]

Absorption And GI Tolerance: Glycinate Vs Oxide Vs Citrate

The NIH notes that magnesium aspartate, citrate, lactate and chloride tend to be absorbed better than magnesium oxide and sulfate.^[1] Studies support this pattern:

• A 2001 study in healthy volunteers measured only about 4% fractional absorption from magnesium oxide, versus significantly higher, similar absorption from magnesium chloride, lactate and aspartate.^[5]
• A 60-day randomized trial comparing 300 mg of magnesium daily as an amino acid chelate, citrate or oxide found both organic forms were absorbed better than oxide, with citrate producing the highest blood levels.^[4]
• In 12 patients who had part of their small intestine removed, absorption from magnesium diglycinate and oxide was similar overall, but glycinate was absorbed about twice as well in the four patients with the poorest absorption, and it was better tolerated by all patients.^[3]

The practical takeaway is that glycinate is a sensible choice if citrate or oxide upsets your stomach, while citrate is a reasonable, cheaper alternative if it does not. Glycinate is not dramatically “more bioavailable” than every other form, despite what many labels claim.

Magnesium Glycinate Dosage: Studied Doses

Most people take 100 to 350 mg of elemental magnesium per day from supplements, often in the evening. The NIH Tolerable Upper Intake Level for adults is 350 mg per day from supplements and medications combined (magnesium from food does not count toward this limit).^[1] Some trials used more than 350 mg under study supervision, so if you want to go above the limit, ask your doctor first.

Capsules Vs Powder

Magnesium glycinate capsules are convenient but bulky: because the compound is mostly glycine, 200 mg of magnesium typically takes two large capsules. Magnesium glycinate powder is cheaper per dose and easy to mix into water before bed, though it has a mildly sweet or mineral taste. “Magnesium glycinate sleep powder” products often add other ingredients such as L-theanine or melatonin, so check the full label.

Forms And What To Look For

• Elemental magnesium on the label. The panel should state how much actual magnesium each serving provides.
• Fully reacted chelate. “Magnesium bisglycinate chelate” as the sole magnesium source; “buffered” blends contain oxide.
• Third-party testing. A certificate of analysis for identity, potency and heavy metals is a good sign. Nootropics Depot posts lot-specific COAs on its product pages.^[10]
• No unnecessary extras. Combination “sleep” products are fine, but know what else you are taking.

Magnesium Glycinate Side Effects And Safety

Magnesium glycinate is generally well tolerated. The main side effects of high supplemental magnesium doses are diarrhea, nausea and abdominal cramping, which are more common with oxide and other poorly absorbed forms.^[1][3] Some people notice drowsiness, which is one reason most take it in the evening.

Very large doses, typically more than 5,000 mg of magnesium per day from laxatives or antacids, have caused magnesium toxicity, with symptoms such as low blood pressure, irregular heartbeat and, rarely, cardiac arrest.^[1] That is far above supplement doses, but it is why the upper limit exists.

Kidney Disease

Healthy kidneys remove excess magnesium. The NIH notes that the risk of magnesium toxicity rises with impaired kidney function or kidney failure.^[1] If you have chronic kidney disease, do not take magnesium supplements unless your doctor recommends them.

Drug Interactions And Who Should Avoid It

The NIH Office of Dietary Supplements lists these interactions:^[1]

• Bisphosphonates (such as alendronate for osteoporosis): magnesium can reduce absorption; take them at least 2 hours apart.
• Tetracycline and quinolone antibiotics (such as doxycycline, ciprofloxacin and levofloxacin): magnesium binds these drugs. Take the antibiotic at least 2 hours before or 4 to 6 hours after magnesium.
• Diuretics: loop and thiazide diuretics can deplete magnesium, while potassium-sparing diuretics reduce magnesium loss, so supplementing may push levels too high.
• Proton pump inhibitors: long-term use (typically more than a year) can cause low magnesium; your doctor may want to check your levels.

Pregnant or breastfeeding people should talk with their clinician before adding a supplement, and anyone on prescription medication should check with a pharmacist. For a broader look at supplement safety, see our guide to nootropic side effects.

How Magnesium Glycinate Stacks With Other Supplements

Magnesium glycinate is usually taken as an evening supplement. Common pairings include L-theanine for relaxation, apigenin in sleep stacks and ashwagandha for stress. These combinations have not been tested together in trials, so start one ingredient at a time.

Some people combine glycinate with magnesium L-threonate, which has a small trial for sleep of its own.^[12] If you take both, add up the elemental magnesium and stay at or below 350 mg per day from supplements.^[1] More ideas are in our nootropic stacks guide.

Where To Buy Magnesium Glycinate

Look for a product that lists elemental magnesium, uses bisglycinate chelate as the only magnesium source and publishes third-party test results. Nootropics Depot meets those criteria: its capsules and powder each provide 200 mg of elemental magnesium per serving, and it posts batch certificates of analysis.^[10][11] We currently link to Nootropics Depot’s authorized Amazon store; buy only from listings marked “Sold by Nootropics Depot.” Read our full Nootropics Depot review for more on the company.

Magnesium Glycinate FAQs

What Is Magnesium Glycinate Good For?

It is a well-tolerated way to raise magnesium intake. The best form-specific evidence is a small benefit for self-reported insomnia in adults with poor sleep.^[2] Claims for anxiety and cramps rely on weaker research that mostly used other forms.^[8][9]

Should I Take Magnesium Glycinate At Night?

Most people do. In the 2025 sleep trial, participants took it 30 to 60 minutes before bed.^[2] If it makes you drowsy, evening dosing is the obvious choice; if it does not, timing matters less than taking it consistently.

How Much Magnesium Glycinate Should I Take?

Go by elemental magnesium, not compound weight. A common range is 100 to 350 mg of elemental magnesium per day; the sleep trial used 250 mg.^[2] Stay within the 350 mg supplemental upper limit unless your doctor advises otherwise.^[1]

Is Magnesium Glycinate Better Than Magnesium Citrate?

Both are absorbed better than oxide.^[4] Citrate produced the highest blood levels in one trial and is often cheaper, but it is more likely to loosen stools. Glycinate is usually the better pick if you have a sensitive stomach.

Can You Take Magnesium Glycinate Every Day?

Yes, at doses within the upper limit, for most healthy adults.^[1] People with kidney disease, or those taking interacting medications, should check with a doctor first.

Does Magnesium Glycinate Cause Diarrhea?

It can at high doses, but it is less likely to than magnesium oxide. In one trial, a glycinate chelate was better tolerated than oxide in people with intestinal resections.^[3]

Is Magnesium Glycinate A Nootropic?

Not in the usual sense. It has no direct cognitive-enhancement trials. Its relevance to brain health is indirect, through sleep and correcting low intake. Readers interested in magnesium for cognition should look at magnesium L-threonate, keeping in mind that its evidence is early.^[12]

References

1. NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Updated January 6, 2026. NIH ODS
2. Schuster J, et al. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. 2025;17:2027-2040. PubMed
3. Schuette SA, et al. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994;18(5):430-435. PubMed
4. Walker AF, et al. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-191. PubMed
5. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262. PubMed
6. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21(1):125. PubMed
7. Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169. PubMed
8. Boyle NB, et al. The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients. 2017;9(5):429. PubMed
9. Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402. PubMed
10. Nootropics Depot. Magnesium Glycinate Capsules (product page and Supplement Facts). Accessed October 2026. Nootropics Depot
11. Nootropics Depot. Magnesium Glycinate Powder (product page and Supplement Facts). Accessed October 2026. Nootropics Depot
12. Hausenblas HA, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Med X. 2024;8:100121. PubMed

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

What Is NMN And How Does It Work?

Nicotinamide mononucleotide (NMN) is a molecule made from nicotinamide (a form of vitamin B3), a sugar and a phosphate group. Inside cells, NMN is converted directly into nicotinamide adenine dinucleotide (NAD+), a coenzyme that many enzymes depend on for energy production and cell maintenance. In mammals, the availability of NMN is a rate-limiting step in making NAD+.^[1]

The interest in an NMN supplement comes from a simple chain of reasoning. NAD+ levels decline with age, and that decline has been linked in research to reduced mitochondrial energy production, oxidative stress, DNA damage, inflammation and cognitive impairment.^[10] In rodents, restoring NAD+ with NMN improved a range of age-related problems.^[10] The open question is whether raising NAD+ in healthy people produces benefits you can measure, and so far the answer is “not much yet.”

NMN Vs NAD: What Is The Difference?

NAD+ is the active coenzyme your cells use. NMN is one step upstream: a precursor your body converts into NAD+. That is the core difference between NMN and NAD. Supplements sold as “NAD” or “NAD+” exist, along with NAD+ IV drips, but nearly all of the controlled human research on oral products uses precursors such as NMN or nicotinamide riboside (NR) rather than NAD+ itself. If you are choosing between an NMN supplement and an oral NAD+ product, NMN has far more published human trial data behind it.

NMN Vs NR (Nicotinamide Riboside)

NR is a close cousin of NMN and sits one step further upstream. Both raise NAD+ in people. In a crossover trial, NR was well tolerated and increased NAD+ metabolism in healthy middle-aged and older adults,^[8] and a 2026 trial found NR doubled blood NAD+ in people with mild cognitive impairment.^[9] We are not aware of a large head-to-head human trial showing that one precursor produces better real-world outcomes than the other. A 2025 meta-analysis pooled both and found neither preserved muscle function in older adults.^[7] Practically, the choice between “NMN NR supplement” products comes down to price, testing and personal preference rather than proven superiority.

NMN Benefits: What The Human Research Shows

Most NMN trials are small, short and conducted in specific groups (older Japanese men, overweight women with prediabetes, healthy middle-aged adults). Here is how the evidence stacks up.

Raising NAD+ Levels (Evidence: Strong)

This is the one thing NMN reliably does. In a 12-week randomized trial in healthy older men, 250 mg a day significantly increased blood NAD+ and related metabolites.^[2] In a 60-day trial of 80 healthy middle-aged adults, 300, 600 and 900 mg a day all raised blood NAD+ compared with placebo, with the highest levels at 600 and 900 mg.^[3] An 8-week open-label study also found that NAD+ in white blood cells increased steadily on 250 mg a day.^[5] Keep in mind that a higher NAD+ blood level is a biomarker, not a health outcome.

Insulin Sensitivity And Metabolism (Evidence: Limited)

The most cited NMN study is a 10-week double-blind trial in postmenopausal women with prediabetes who were overweight or obese. Insulin-stimulated glucose uptake into muscle, measured with the gold-standard clamp method, increased with NMN but not with placebo.^[1] The trial was small, and the result has not translated into broad metabolic improvements in pooled data. A 2026 meta-analysis of 15 randomized trials found no significant effects on body weight, fasting glucose, HbA1c, cholesterol or systolic blood pressure. Diastolic blood pressure fell slightly, and insulin resistance showed a non-significant downward trend.^[6] In the 60-day dose trial, insulin resistance (HOMA-IR) did not differ from placebo at any dose.^[3]

Physical Performance And Muscle (Evidence: Mixed)

Results here point in different directions. In the 60-day trial, six-minute walking distance increased more in all NMN groups than with placebo.^[3] In older men, gait speed and left-hand grip strength improved only “nominally,” which the authors said needed confirmation in larger studies, and body composition did not change.^[2] When researchers pooled trials of NMN and NR in adults with a mean age over 60, they found no meaningful benefit for grip strength, gait speed, chair-stand performance, knee strength or muscle mass.^[7] If you want a supplement with stronger evidence for strength and muscle, creatine is far better studied.

Self-Rated Health And “Biological Age” (Evidence: Preliminary)

In the 60-day trial, NMN groups reported better general health scores on the SF-36 questionnaire than placebo, and a blood-based “biological age” estimate rose in the placebo group but stayed flat with NMN.^[3] Biological age calculators are not validated clinical endpoints, and two months is very short for aging research, so treat these findings as hypothesis-generating.

NMN For The Brain: Is NMN A Nootropic?

NMN is often marketed for mental energy and brain aging, but the evidence is almost entirely preclinical. In a mouse model of Alzheimer’s disease, NMN reduced pathological and behavioral impairments, with supporting results in cell cultures.^[11] Reviews of the field describe many positive animal studies but call for proper human trials.^[10]

We found no published randomized trial testing whether NMN improves memory, attention or other cognitive outcomes in people. The closest human evidence comes from NR, the related precursor. In a 12-week randomized pilot trial of 42 older adults with amnestic mild cognitive impairment, NR doubled blood NAD+ but did not improve cognitive function, total brain blood flow or blood pressure; exploratory analyses hinted at regional blood flow changes in the hippocampus.^[9] That is a useful reality check: raising NAD+ in the blood did not translate into better thinking over three months.

If cognition is your main goal, ingredients with human memory and attention trials are a better starting point. See our guides to the best supplements for memory and best supplements for focus, or ingredients such as citicoline and bacopa monnieri.

NMN Dosage: Studied Doses

Human trials have used 250 to 900 mg a day, with some meta-analyzed trials going up to 2,000 mg.^[6] The most common dose is 250 mg a day, the amount in one typical capsule.

The dose-comparison trial found blood NAD+ and walking results peaked at 600 mg a day, with no added benefit at 900 mg.^[3] That is a single trial, so 250 to 600 mg is a reasonable range that matches the published research.

Best Time To Take NMN (And NAD Precursors)

No trial has compared morning and evening dosing. Studies typically used a single daily dose, and one gave NMN before breakfast.^[5] Taking it in the morning is a sensible default that mirrors the research.

Forms Of NMN And What To Look For

• Capsules and tablets: the simplest way to get a measured 250 mg dose. Some brands sell enteric-coated tablets.
• NMN powder: usually cheaper per gram and easy to scale to 500 mg or more. You need a milligram scoop or scale for accuracy.
• Sublingual NMN: marketed for faster absorption. Evidence that it produces better outcomes than swallowed NMN is lacking.
• Purity testing: choose a brand that publishes third-party certificates of analysis confirming identity and purity.
• Look for “β-NMN”: the beta form is the one named in trials such as the 60-day dose study.^[3]

Is NMN Legal? The FDA’s Position On NMN

NMN’s U.S. regulatory status changed twice in three years, which is why some retailers pulled it and then brought it back.

• October 2022: in a letter to an ingredient supplier, the FDA said NMN was excluded from the definition of a dietary supplement because it had first been authorized for investigation as a new drug (a pharmaceutical version called MIB-626 shares its chemical structure). The agency elaborated on that position in a November 2022 response.^[12]
• September 29, 2025: responding to a citizen petition from the Natural Products Association and the Alliance for Natural Health USA (docket FDA-2023-P-0872), the FDA reversed course. It found evidence that NMN was marketed as a dietary supplement in the U.S. as early as 2017, before the drug authorization, and concluded that “NMN is not excluded from the definition of dietary supplement.”^[12]

Two caveats from the same FDA letter matter for shoppers. First, NMN is still a new dietary ingredient, so each product needs a proper premarket notification (or must source from a supplier that filed one); a product sold without it can be considered adulterated. Second, FDA acknowledgment of a notification is not an independent finding that the ingredient is safe.^[12] Regulatory positions can change, so check the FDA’s website if you are reading this long after publication.

NMN Side Effects And Safety

Short-term safety data are reassuring. Single doses up to 500 mg caused no significant changes in heart rate, blood pressure, oxygen saturation or body temperature in healthy men.^[4] Twelve weeks of 250 mg a day was well tolerated in older men,^[2] and 60 days at up to 900 mg a day produced no safety issues based on adverse events and lab tests.^[3] The 2026 meta-analysis found NMN did not increase overall, serious or system-specific adverse events and did not raise the liver enzymes ALT or AST.^[6]

The important limitation is duration. The longest trials ran about 24 weeks,^[6] so long-term safety over years is unknown, and NMN is often marketed for exactly that kind of indefinite use. Reviews of NMN have called for proper clinical investigation of both its effectiveness and its safety.^[10]

Drug Interactions And Who Should Avoid NMN

No formal drug interaction studies on NMN have been published. As a precaution, talk with your doctor or pharmacist first if you:

• Take diabetes medication, since NMN changed insulin sensitivity in one trial^[1]
• Take blood pressure medication, given the small drop in diastolic pressure in pooled data^[6]
• Have, or are being treated for, cancer
• Are pregnant or breastfeeding (no safety data)
• Are under 18 (trials enrolled adults only)

How NMN Fits With Other Supplements

NMN is a longevity-focused supplement rather than a classic nootropic, so it pairs logically with other mitochondrial and “healthy aging” ingredients. None of these combinations has been tested in trials.

• Ubiquinol (CoQ10): another mitochondrial cofactor, often stacked with NAD+ precursors.
• Creatine: better evidence than NMN for muscle and strength, with emerging cognitive research.
• Curcumin phytosome: a common partner in “healthy aging” stacks.
• Cognition-focused stacks: if your goal is memory or focus, see our nootropic stacks guide and the full ingredient library.

Where To Buy NMN

Because supplement quality varies and NMN is not cheap, we point readers to Nootropics Depot, which sells NMN capsules (250 mg per capsule), enteric-coated tablets and powder and states that its products are third-party lab tested for purity and identity. We currently link to their authorized Amazon store; buy only from listings marked “Sold by Nootropics Depot.” Learn more about the company in our Nootropics Depot review.

NMN Supplement FAQs

What Does An NMN Supplement Do?

It raises NAD+ levels in the blood, which human trials have shown consistently.^[2],[3] Whether that produces noticeable health benefits is still uncertain; functional results have been modest and mixed.^[6],[7]

Is NMN Better Than NR?

Both raise NAD+ in people,^[3],[8] and neither has strong evidence for functional benefits in older adults.^[7] No large head-to-head trial shows one is superior.

How Much NMN Should I Take?

Trials used 250 to 900 mg a day. One dose-comparison trial found results peaked at 600 mg a day.^[3] Many people start at 250 mg.

Does NMN Improve Memory Or Focus?

There is no human trial evidence that it does. Brain benefits come from animal studies,^[11] and a trial of the related precursor NR found no cognitive improvement in people with mild cognitive impairment.^[9]

Is NMN Safe To Take Every Day?

Daily use for up to about 24 weeks has looked safe in trials,^[6] but data beyond that are lacking.

Is NMN Legal To Sell As A Supplement?

Yes. In September 2025, the FDA concluded NMN is not excluded from the dietary supplement definition, reversing its 2022 position. Products still need to meet new dietary ingredient notification rules.^[12]

References

1. Yoshino M, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;372(6547):1224-1229. PubMed
2. Igarashi M, et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. NPJ Aging. 2022;8(1):5. PubMed
3. Yi L, et al. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. GeroScience. 2023;45(1):29-43. PubMed
4. Irie J, et al. Effect of oral administration of nicotinamide mononucleotide on clinical parameters and nicotinamide metabolite levels in healthy Japanese men. Endocr J. 2020;67(2):153-160. PubMed
5. Yamaguchi S, et al. Safety and efficacy of long-term nicotinamide mononucleotide supplementation on metabolism, sleep, and nicotinamide adenine dinucleotide biosynthesis in healthy, middle-aged Japanese men. Endocr J. 2024;71(2):153-169. PubMed
6. Yang W, et al. Safety and metabolism-related outcomes of oral nicotinamide mononucleotide supplementation in adults: a systematic review and meta-analysis. Nutrients. 2026;18(14):2251. PubMed
7. Prokopidis K, et al. The effect of nicotinamide mononucleotide and riboside on skeletal muscle mass and function: a systematic review and meta-analysis. J Cachexia Sarcopenia Muscle. 2025;16(3):e13799. PubMed
8. Martens CR, et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD(+) in healthy middle-aged and older adults. Nat Commun. 2018;9(1):1286. PubMed
9. Martens CR, et al. A phase-II randomized controlled pilot study of nicotinamide riboside supplementation in older adults with amnestic mild cognitive impairment. Alzheimers Dement. 2026;22(7):e71605. PubMed
10. Nadeeshani H, et al. Nicotinamide mononucleotide (NMN) as an anti-aging health product – promises and safety concerns. J Adv Res. 2022;37:267-278. PubMed
11. Ma RY, et al. Therapeutic effect of nicotinamide mononucleotide on Alzheimer’s disease through activating autophagy and anti-oxidative stress. Biomed Pharmacother. 2024;178:117199. PubMed
12. U.S. Food and Drug Administration. Citizen petition response to the Natural Products Association and Alliance for Natural Health USA regarding NMN, Docket No. FDA-2023-P-0872. September 29, 2025. Regulations.gov