Ashwagandha and magnesium are two supplements that are often used to help people deal with stress, sleep better, and improve their overall well-being.
Ashwagandha is an adaptogen that’s been used in Ayurvedic medicine for thousands of years. Magnesium is a mineral that’s essential for more than 300 processes in the body.
More and more people are becoming interested in taking these two supplements together to get even greater benefits. Some people believe that combining an ashwagandha and magnesium supplement could improve sleep and mental health more than taking either supplement alone.
In this article, we’ll explore the potential benefits and risks of combining these two supplements, and we’ll offer some guidance on how to use them safely and effectively.
Understanding ashwagandha
What is ashwagandha?
Ashwagandha (Withania somnifera) is an adaptogen, which means it helps your body adapt to stress. It’s been used in traditional Ayurvedic medicine for centuries.
The most important compounds in ashwagandha are withanolides, which are responsible for its health benefits.
Benefits of ashwagandha
Ashwagandha is often used to:
- Reduce stress: Ashwagandha helps regulate cortisol, which is often called the stress hormone. Studies show ashwagandha can reduce cortisol levels, stress, and anxiety.
- Improve sleep: Taking ashwagandha root extract in doses of 250 to 600 mg per day may help with insomnia.
Ashwagandha may also improve mood in adults who say they’re under stress, and it appears to have a positive effect on anxiety, depression, and food cravings.
Understanding Magnesium
What is Magnesium?
Magnesium is a mineral that’s vital for more than 300 enzymatic reactions in your body.
Magnesium plays a role in:
- blood sugar regulation
- blood pressure regulation
- nerve function
- bone health
Benefits of Magnesium
Magnesium impacts your nervous system and neurotransmitters, which helps you manage stress and feel more relaxed. It’s important for calming your nervous system, lowering the stress hormone cortisol, regulating your mood, and relaxing your muscles.
Magnesium can also help you sleep better. Studies show that when you have enough magnesium, you’re more likely to sleep well. Magnesium can help adults with insomnia fall asleep faster and stay asleep longer.
It’s important to get enough magnesium because almost half of all Americans don’t get enough from their diets. Magnesium deficiency is common, and that affects the way your body responds to stress, along with many other functions.
Ashwagandha vs. Magnesium: How are they different and alike?
How they work
Ashwagandha works by directly regulating your cortisol levels and reducing your stress. Taking ashwagandha helps balance your stress hormones and supports healthy serotonin levels.
Magnesium impacts your nervous system, neurotransmitters, and cellular health, which helps you relax. Magnesium is crucial for calming your nervous system, reducing cortisol, regulating your mood, and relaxing your muscles.
What they have in common
Both ashwagandha and magnesium can reduce your stress, but they do it in different ways. Both can also help you get better sleep.
What makes them unique
Ashwagandha may improve your performance during exercise. Magnesium is essential for regulating your blood sugar and blood pressure.
Can you take ashwagandha and magnesium together?
So, what happens if you combine ashwagandha and magnesium?
Potential synergies
It makes sense that the two supplements could have a synergistic effect. Here’s why:
- Stress reduction: They both seem to help reduce stress, just in different ways. Ashwagandha helps keep stress hormones in check, while magnesium helps calm your nervous system.
- Better sleep: Since they both help reduce stress, they may also help you sleep better.
Lack of research
The biggest problem with combining the two supplements is that scientists haven’t done much research into the combination. It’s hard to say what effects the combination will have, since there’s so little to go on.
It’s always a good idea to talk with your doctor or another qualified healthcare professional before you start taking any new supplements. That’s especially true if you already have health problems or you’re currently taking prescription or over-the-counter medications.
Dosage and safety considerations
Recommended dosages
Research suggests that ashwagandha root extract at doses ranging from 300 to 600 milligrams (mg) daily, standardized to 5% withanolides, may help with anxiety symptoms. Doses of 250 to 600 mg may also help with insomnia.
The recommended daily allowance (RDA) of magnesium for adults is 310 to 420 mg, depending on age, sex, pregnancy status, and whether you’re breastfeeding. The maximum daily amount of supplemental magnesium considered safe for adults is 350 mg.
Potential side effects
Ashwagandha is generally considered safe for short-term use (up to 3 months).
Too much magnesium can cause gastrointestinal issues.
Drug interactions
Ashwagandha and magnesium can interact with certain medications, so it’s a good idea to talk with a healthcare professional before adding them to your routine.
It’s especially important to consult a doctor if you’re taking other medications or have any underlying health conditions.
Choosing the right supplement
If you think you might benefit from taking both ashwagandha and magnesium, here are some things to consider.
Individual needs
Think about your stress levels. If you’re often stressed, a blood or saliva test can tell you if your cortisol levels are high. Think about your magnesium levels, too. Do you eat foods high in magnesium? You can also ask your doctor to test your magnesium levels.
Magnesium forms
Different magnesium forms have different bioavailability, meaning your body absorbs some forms more easily than others. Also, magnesium can cause digestive upset for some people, so keep that in mind as you choose a form.
Frequently Asked Questions
What should not be taken with magnesium supplements?
Certain medications can interact negatively with magnesium. These include some antibiotics (like tetracyclines and quinolones), bisphosphonates (used for osteoporosis), and proton pump inhibitors (PPIs) if taken long-term. High doses of zinc supplements may also interfere with magnesium absorption. Always consult your doctor or pharmacist before combining magnesium with other medications or supplements.
What supplements should not be taken with ashwagandha?
Ashwagandha may interact with medications for thyroid disorders, potentially increasing thyroid hormone levels. It can also have additive effects with sedatives or anti-anxiety medications, leading to excessive drowsiness. Due to its potential immune-boosting effects, ashwagandha should be used with caution if you are taking immunosuppressants. As always, consult with your healthcare provider to discuss any potential interactions.
How long does it take for magnesium and ashwagandha to work?
The time it takes to experience the effects of magnesium and ashwagandha varies. Some people may notice improvements in sleep or muscle relaxation with magnesium within a few days. Ashwagandha’s effects, such as stress reduction or improved sleep, may take several weeks of consistent use to become noticeable. Individual responses can differ based on dosage, health status, and other factors.
Can I take magnesium and ashwagandha together?
Yes, in many cases, it’s considered safe to take magnesium and ashwagandha together. Some people even find that the combination provides synergistic benefits for relaxation and sleep. However, it’s essential to start with low doses and monitor your body’s response. Discussing this combination with your doctor or a qualified healthcare professional is always recommended, especially if you have any underlying health conditions or are taking other medications.
Summary
Both ashwagandha and magnesium have shown promise in helping to reduce stress and improve sleep quality. While generally safe, it’s important to keep dosages moderate and to be aware of potential interactions with other medications you may be taking.
Before you start taking any new supplement, it’s always a good idea to talk with a healthcare professional. A doctor or other qualified provider can help you determine if a supplement is right for you, what dosage you should take, and whether the supplement could interact with any of your medications.
If you decide to try ashwagandha, magnesium, or both, make sure you buy supplements from a reputable vendor, and always follow your healthcare provider’s dosage instructions.