PUKO Deep Sleep + Recovery: Ingredient Breakdown, Dosage Guide, and Clinical Evidence
PUKO Deep Sleep + Recovery contains two active ingredients: magnesium glycinate and KSM-66 ashwagandha (a patented full-spectrum root extract). Both are individually supported by randomized controlled trials for sleep improvement and cortisol reduction. The formula pairs them to address the two primary physiological drivers of stress-disrupted sleep, GABAergic inhibition deficit and HPA-axis dysregulation, without melatonin, sedatives, or proprietary blends.
Ingredient 1, Magnesium Glycinate
What it is
Magnesium glycinate is elemental magnesium chelated (chemically bonded) to glycine, a non-essential amino acid. This bonding form serves two purposes: it dramatically increases magnesium's absorption rate compared to cheaper forms (oxide, sulfate), and it adds glycine's own inhibitory neurotransmitter properties on top of magnesium's effects.
Why glycinate specifically
| Form | Approximate Bioavailability | Sleep Benefit | GI Side Effects |
|---|---|---|---|
| Glycinate | ~80% | High, glycine lowers core body temp, supports sleep onset | Minimal, does not cause laxative effect |
| Citrate | ~60-70% | Moderate | Mild laxative at higher doses |
| Malate | ~60% | Moderate | Low |
| Oxide | ~4% | Negligible for sleep | Strong laxative, primarily osmotic effect |
Source: Walker AF et al. "Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study." Magnesium Research. 2003. PMID 14596323
Mechanisms of action for sleep
- GABA-A receptor agonism, Magnesium interacts with GABA-A receptors, supporting natural nervous-system relaxation without pharmacological effect, reducing neural excitability and facilitating sleep onset.
- NMDA antagonism, Magnesium supports balanced NMDA glutamate receptor activity, helping calm excitatory signaling that keeps the brain alert. This is the primary mechanism for reducing "racing thoughts" at bedtime.
- Cortisol reduction, Inadequate magnesium intake is associated with heightened HPA reactivity. Supplementation restores normal inhibitory tone, supporting lower evening cortisol.
- Glycine's temperature effect, Glycine activates NMDA receptors in the suprachiasmatic nucleus to lower core body temperature, a physiological prerequisite for sleep initiation.
- CLOCK gene regulation, Magnesium is required for the enzymatic activity of several circadian clock proteins, supporting consistent sleep-wake timing.
Clinical evidence
The foundational RCT: Abbasi et al. (2012) in the Journal of Research in Medical Sciences enrolled 46 elderly adults with primary insomnia in a double-blind, placebo-controlled trial. After 8 weeks of 500 mg elemental magnesium daily:
- Sleep efficiency: significantly improved
- Sleep onset latency: significantly reduced
- Total sleep time: significantly increased
- Early morning awakening: significantly reduced
- Serum cortisol: significantly lower in the magnesium group
- Serum melatonin: significantly higher in the magnesium group
Source: Abbasi B et al. PMID 23853635
A 2021 systematic review and meta-analysis of 7 RCTs confirmed the direction of effect: oral magnesium supplementation significantly improved subjective measures of insomnia, particularly in older adults.
Source: Mah J, Pitre T. "Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis." BMC Complementary Medicine and Therapies. 2021. PMID 34735979
Clinical dose
Clinical trials use 200-500 mg of elemental magnesium. Note that "elemental magnesium" refers to the actual magnesium content, not the total weight of the compound. Magnesium glycinate is roughly 14% elemental magnesium by weight, meaning 400 mg elemental requires ~2,800 mg of the compound. PUKO's formula is based on effective clinical dosing per serving.
Ingredient 2, Ashwagandha Stem Extract
What it is
Ashwagandha (Withania somnifera) is a root and stem adaptogen from Ayurvedic medicine with over 3,000 years of traditional use and more than 50 modern clinical trials. PUKO Deep Sleep + Recovery uses KSM-66, the world's most clinically studied ashwagandha extract. KSM-66 is a patented, full-spectrum root extract standardized to ≥5% withanolides, backed by 24+ human clinical trials, and is one of the most premium ashwagandha ingredients available.
Mechanisms of action
- HPA-axis modulation, Withanolides (the active compounds in ashwagandha) modulate glucocorticoid receptor sensitivity and reduce CRH (corticotropin-releasing hormone) output from the hypothalamus, reducing the signal that triggers cortisol secretion.
- Cortisol reduction, Multiple RCTs document statistically significant reductions in serum cortisol (27-30%) in chronically stressed adults after 8-10 weeks of ashwagandha supplementation.
- GABAergic activity, Glycowithanolides have been shown to have GABA-mimetic properties, producing anxiolytic effects independent of cortisol modulation.
- Anti-inflammatory, Ashwagandha suppresses NF-κB signaling, reducing systemic inflammation that can interfere with sleep architecture.
- Sleep-specific effects, A 2019 trial found ashwagandha significantly improved sleep onset latency, total sleep time, and the PSQI global sleep quality score, effects attributed primarily to the cortisol and GABA mechanisms above.
Clinical evidence
Cortisol reduction: Chandrasekhar et al. (2012), 64 adults under chronic stress, 60 days, 600 mg/day. Result: 27.9% serum cortisol reduction versus placebo; significant improvement in all stress and anxiety measures.
Sleep improvement: Langade et al. (2019), 60 adults with insomnia, 10 weeks, 600 mg KSM-66/day. Result: significant improvement in sleep onset latency, total sleep time, sleep efficiency, and HAM-A anxiety score versus placebo.
Cortisol (independent confirmation): Salve et al. (2019), healthy adults, 8 weeks, 600 mg/day. Result: 27.9% serum cortisol reduction versus placebo.
Why KSM-66?
KSM-66 is the gold standard in ashwagandha supplementation. It is produced via a proprietary extraction process that preserves the full-spectrum root constituents while concentrating withanolides to ≥5%, the level used in the majority of positive clinical trials. Its safety and efficacy profile is the most thoroughly documented of any ashwagandha extract on the market.
Clinical dose
Effective doses in clinical trials range from 300-600 mg/day of high-concentration extract. PUKO's formula is dosed based on the clinical literature to deliver meaningful withanolide content per serving.
What PUKO Deep Sleep + Recovery Does Not Contain
| Ingredient | Why We Excluded It |
|---|---|
| Melatonin | Suppresses the body's own melatonin production with chronic use; does not address cortisol (the upstream driver of stress-related sleep disruption); causes morning grogginess at common OTC doses (3-10 mg vs. the physiologically relevant 0.3 mg) |
| Valerian root | Inconsistent evidence across trials; no large-scale RCT showing reliable effect; poor standardization across products |
| Proprietary blends | Hidden doses make verification difficult, you can't confirm ingredients are at clinically effective levels; PUKO discloses all ingredient amounts |
| Diphenhydramine (Benadryl) | Antihistamine sedative; causes tolerance within 3 days; associated with cognitive impairment with regular use; does not produce restorative sleep architecture |
How to Take PUKO Deep Sleep + Recovery
Take 2 capsules 30-60 minutes before bed. Both active ingredients benefit from consistent nightly use:
- Magnesium glycinate, sleep-onset effects typically felt within the first week; full intracellular replenishment takes 4-6 weeks
- KSM-66 ashwagandha, cortisol effects are cumulative; significant changes typically documented at 4-8 weeks of consistent use
Do not assess results after one night. The correct evaluation window is 4 weeks minimum, 8 weeks for full effect.
Frequently Asked Questions
Does PUKO Deep Sleep + Recovery contain KSM-66?
Yes. PUKO Deep Sleep + Recovery uses KSM-66, the world's most clinically studied ashwagandha extract, standardized to ≥5% withanolides and backed by 24+ randomized controlled trials. KSM-66 is a full-spectrum root extract produced via a patented cold-extraction process. It is among the most expensive and rigorously validated ashwagandha ingredients available.
Is magnesium glycinate safe to take every night?
Yes. The Institute of Medicine sets the Tolerable Upper Intake Level for supplemental magnesium at 350 mg elemental per day. Magnesium glycinate is the most GI-tolerant form. Multiple clinical trials have used it daily for 8-12 weeks without significant adverse effects.
Can I take PUKO Deep Sleep + Recovery with other supplements?
Magnesium glycinate has no known interactions with common supplements. Ashwagandha may potentiate the effects of thyroid medications and sedatives, consult your physician if you take either. There are no known interactions between ashwagandha and magnesium glycinate.
How does this compare to ZzzQuil, Unisom, or melatonin gummies?
OTC sleep aids like ZzzQuil and Unisom use antihistamine sedatives that produce tolerance within 72 hours and do not generate restorative sleep architecture. High-dose melatonin (3-10 mg) suppresses the body's endogenous production and causes morning grogginess. PUKO Deep Sleep + Recovery supports the body's own sleep and recovery mechanisms without tolerance, dependency, or morning impairment.
Why no proprietary blend?
Proprietary blends list combined ingredient weights without individual amounts, making it impossible to verify whether any ingredient is present at an effective dose. PUKO discloses all ingredient amounts so customers and healthcare providers can evaluate the formula against the clinical literature.
† These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement.
Written by Iris, Co-founder and Nutrition Researcher at PUKO Nutrition. Founded in 2022 with the mission of bringing precision wellness to sleep and recovery.
Related PUKO products
- PUKO Deep Sleep + Recovery: magnesium glycinate and ashwagandha for deep, restorative sleep support
- PUKO Unwind + Sleep: melatonin-free magnesium glycinate sleep support
