Magnesium L-Threonate and Ashwagandha
Each entry’s own grades, side by side. A grade says how strong the evidence is for one outcome — it does not rank one entry over the other.
Compound or practice
Magnesium L-Threonate
The magnesium form built to cross the blood–brain barrier — promising for sleep quality, thin on hard outcomes.
Grade B4 graded outcomesrevised Jun 18, 2026
A hand-written entry in Prometheus's bundled library. Its grades are the entry's own reading of the evidence, not a peer-reviewed review.
Compound or practice
Ashwagandha
The best-evidenced adaptogen for cortisol and stress — with a real question mark on long-term use.
Grade B5 graded outcomesrevised Jun 15, 2026
A hand-written entry in Prometheus's bundled library. Its grades are the entry's own reading of the evidence, not a peer-reviewed review.
Graded in both
Outcomes are matched by name. Two entries can describe the same outcome in different words, so one listed further down may still be graded in the other.
No outcome has the same name in both entries. They may still overlap under different wording — read the two lists below.
Graded only in Magnesium L-Threonate
- Subjective sleep quality Moderate effectEvidence grade B
- Deep sleep (wearable-measured) Small effectEvidence grade B
- Working memory (older adults) Small effectEvidence grade B
- Anxiety Unclear effectEvidence grade C
Graded only in Ashwagandha
- Perceived stress / anxiety Moderate effectEvidence grade A
- Cortisol reduction Moderate effectEvidence grade B
- Sleep quality Small effectEvidence grade B
- Testosterone (stressed men) Small effectEvidence grade C
- Long-term safety (>6 months) Unclear effectEvidence grade D
Conditions
Only in Magnesium L-Threonate
- Insomnia ImprovesEvidence grade B
- Age-related cognitive decline May improveEvidence grade C
- Anxiety May improveEvidence grade C
- Migraine May improveEvidence grade C
Only in Ashwagandha
- Generalized anxiety ImprovesEvidence grade B
- Stress-driven insomnia ImprovesEvidence grade B
- Subclinical hypothyroidism May improveEvidence grade C
- Liver conditions May worsenEvidence grade D
What each entry says about the other
- Magnesium L-Threonate’s entry · Goes with: The evening stack for stress-driven insomnia
- Ashwagandha’s entry · Goes with: Complementary evening mechanisms — cortisol floor + brain magnesium
Both columns are read from the entries as they stand in this library. A comparison is not advice to take either one, and it is no substitute for a clinician who knows the person.