SupplementPreliminary evidenceStress

Magnolia bark (Magnolia officinalis)

TCM bark with preliminary RCT signal for stress, anxiety and sleep, honokiol and magnolol are the principal actives.

Why

Magnolia bark (Magnolia officinalis, hou po in Chinese) has been used in Traditional Chinese Medicine for stress, anxiety and digestive complaints. Small RCTs of standardised extracts (Relora, magnolia + Phellodendron) report reductions in cortisol and self-reported stress and modest improvements in sleep quality at 250 mg three times daily. Evidence is preliminary, RCTs are small and mostly industry-funded.

How it works

Honokiol and magnolol are GABA-A receptor positive allosteric modulators (non-benzodiazepine site), produce anxiolytic effects in animal models, and inhibit cortisol secretion at the adrenal level. Antioxidant effects on hippocampal neurons documented preclinically.

Expected onset · Stress / sleep effects over 4–6 weeks

How to take

Dosage

Standardised magnolia/Phellodendron extract (Relora): 250 mg twice or three times daily. Magnolia monoextract: 200–500 mg/day.

Timing

Divided 2–3 times daily with food

On the label

Standardised extract (Relora is the studied magnolia + Phellodendron blend) or stated honokiol + magnolol content. Avoid bulk-grade powders without third-party testing.

Ideal for

Adults with mild stress-related anxiety, sleep difficulty, or perimenopausal complaints exploring botanical adjuncts.

Safety

Mild sedation possible. Caution with sedatives, benzodiazepines, alcohol. Avoid in pregnancy (uterotonic at higher doses in animal data) and breastfeeding. Theoretical interaction with CYP3A4 substrates. Avoid before driving until tolerance established. Generally well tolerated in published trials.

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Evidence

At a glance

Talbott 2013 J Int Soc Sports Nutr RCT (n=56 moderately stressed adults): Relora 250 mg twice daily for 4 weeks reduced cortisol by 18% and improved Profile of Mood States vs placebo. Kalman 2008 in premenopausal women reported similar effects. Preliminary evidence, no Cochrane review, EMA HMPC monograph or EFSA-authorised health claim covers this indication; cited RCTs are small or in non-tier-1 journals. Useful as honest reference rather than evidence-grade recommendation.

Limitations

Preliminary evidence, no Cochrane review, EMA HMPC monograph or EFSA-authorised health claim covers this indication; cited RCTs are small or in non-tier-1 journals. Useful as honest reference rather than evidence-grade recommendation.

Where to get it

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