Honokiol

PhytochemicalLignanBest before bed

What is it

Honokiol is a biphenyl compound found in the bark of magnolia species (most prominently Magnolia officinalis and M. obovata), used for relaxation, sleep, and traditional anxiety support.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Mild anxiety and sleep support

Limited Evidence

Small RCTs of magnolia bark extracts (containing honokiol and magnolol) have reported reductions in stress and improvements in sleep quality. Trial sizes are small.

How it works

Honokiol enhances GABA-A receptor activity at the benzodiazepine site, which can produce mild anxiolytic and sedative effects without classic benzodiazepine side effects in some animal studies. It also shows anti-inflammatory and antioxidant activity in vitro. Magnolia bark extracts containing honokiol have been used in traditional Asian medicine.

Dosage

Magnolia bark extracts standardized for honokiol (and related magnolol) are commonly used at 200-400 mg/day total extract. Pure honokiol products typically deliver 50-250 mg/day.

When and how to take it

Often taken in the evening or before bed for sleep/relaxation effects.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Magnolia bark extract (honokiol/magnolol)

Common standardized form.

Lipophilic; absorption improved with food containing fat.

Pure honokiol

Used in some newer products.

Higher purity; absorption similar to bark extracts.

Safety

Generally well tolerated at supplement doses. Sedation, dizziness, and GI symptoms possible. Long-term high-dose safety not well characterized.

Who should be cautious

Avoid before driving or operating machinery if sedating. Pregnancy and breastfeeding: limited data, avoid. Caution with sedating medications.

Interactions

Possible additive effects with CNS depressants (alcohol, benzodiazepines, sleep aids). Possible mild effects on platelet function at high doses.

Food sources

Magnolia bark (not a food)

Amount
n/a
%DV
—

Frequently asked questions

Is honokiol like a benzodiazepine?⌄

It interacts with GABA-A receptors but does not produce the strong sedation, tolerance, or dependence of prescription benzodiazepines. Effects are milder.

Can I take honokiol with my sleep medication?⌄

Potentially additive sedation. Discuss combinations with your prescriber or pharmacist.

References

Honokiol on Wikidata — Wikidata link

Honokiol on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Honokiol (PubMed search) — PubMed link

Track Honokiol with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.