Benefits of Taking Ashwagandha and Magnesium Together

Ashwagandha and magnesium may help reduce stress and improve sleep by supporting hormonal balance and relaxing the nervous system. This synergistic pair is generally safe and backed by research, making them a wise choice for enhancing mental well-being.

1. Promotes Relaxation and Sleep

Ashwagandha and magnesium are thought to have a positive impact on mental health, relaxation, and sleep in a few different ways.

Ashwagandha helps balance stress hormones, reduce inflammation, and support serotonin levels. Magnesium is essential for:

Combining the two may aid in regulating the body’s overall stress response, promoting relaxation and better sleep.

Studies suggest ashwagandha and magnesium may aid sleep disorders like insomnia and mental health conditions such as anxiety. Research indicates ashwagandha can enhance sleep quality and alleviate symptoms of generalized anxiety disorder (GAD).

Other research shows magnesium can help adults with insomnia, allowing them to fall asleep more quickly and stay asleep longer.

2. Helps Manage and Relieve Stress

Physical and mental stress may be relieved by using ashwagandha and magnesium together.

Ashwagandha compounds can help stabilize stress and support cognitive function. Research shows it can reduce stress levels and potentially limit stress-related weight gain. Ashwagandha may also lower cortisol levels and mitigate the impact of stress on the body and mind.

Magnesium glycinate, an amino acid, is known for its calming properties. Studies suggest it can help reduce and manage stress by relaxing both mind and body.

3. Aids Mood Regulation

Ashwagandha may boost serotonin, a brain chemical that regulates mood. It can improve mood in stressed adults and positively affect anxiety, depression, and food cravings.

Magnesium is also key for mood regulation as a micronutrient in central nervous system function. And due to its role in nerve transmission and brain cell structuring, It may help reduce anxiety.

Research found that having lower levels of magnesium in the body is linked to depressive symptoms. Some experts theorize that magnesium supplements, in combination with standard medical treatment for depression, may help.

4. Other Possible Health Benefits

In addition to assisting with sleep, stress, anxiety, and depression, ashwagandha provides antioxidants and anti-inflammatory benefits, while magnesium is essential for numerous processes within the body.

Specifically, research shows that supplementing with ashwagandha may be supportive of:

Evidence suggests that magnesium can help:

How to Take Ashwagandha With Magnesium

There is not an official recommended dose for taking ashwagandha and magnesium together. However, knowing the dosages of ashwagandha that have been researched for specific intended benefits may be helpful. For example:

• 240–1,000 mg daily for improving stress levels
• 250–650 milligrams (mg) daily for managing insomnia
• 300–600 mg for relieving generalized anxiety

Magnesium has a daily tolerable upper limit (UL). Taking more than 350 mg of magnesium daily is not recommended for most healthy adults. This doesn’t include magnesium consumed naturally in food, though, and may vary depending on factors like age, sex, medical conditions, and whether you’re pregnant or breastfeeding.

Can You Take Too Much?

Taking too many of any supplements can lead to potential health risks and side effects. When it comes to ashwagandha, the following side effects come with excessive doses:

• Diarrhea
• Liver issues (in severe or rare cases)
• Stomach pain
• Vomiting

Taking magnesium in higher doses can cause diarrhea and nausea. An excessively high dose (like more than 5,000 mg daily) may cause magnesium toxicity, which may cause:

• Difficulty breathing (in severe cases)
• Lethargy (unrelenting exhaustion)
• Nausea
• Vomiting

Check with a healthcare provider if you have questions about which formula or amount is best for you.

How Long Can You Take This Supplement Combo?

Research indicates that ashwagandha is likely safe for short-term use in most healthy adults. One of the most studied time frames for ashwagandha use is three months, though it may be safe to take 1,250 mg per day for up to six months. Still, more evidence is needed on its long-term use and safety.

Since magnesium is naturally found in food, it’s considered safe to take long term as long as the amount doesn’t exceed the tolerable daily limit.

Is Ashwagandha With Mag Safe for All?

While ashwagandha and magnesium are generally safe to take together, consider checking with a healthcare provider before starting up a new supplement routine, especially if you have an underlying health condition or are currently taking any medications.

Specifically, people who have kidney function issues may not be candidates for taking magnesium, as it can lead to dangerously high magnesium levels in the body.

People who are pregnant or breastfeeding should avoid using ashwagandha, as there isn’t enough evidence on the safety of this supplement during pregnancy or lactation.

Potential Drug Interactions

Ashwagandha may interact negatively with:

• Blood pressure medications: May lead to low blood pressure
• Diabetes medications: Could lower blood sugar levels too much
• Immunosuppressant medications: May boost the immune system, which these drugs are trying to tamp down
• Sedatives: Due to its ability to promote sleepiness
• Thyroid medications: Might increase thyroid hormone levels

Magnesium has been shown to interact with the following:

• Acid reflux medications: Interferes with magnesium levels in the blood over time
• Antibiotics: May not absorb properly when taken with magnesium
• Bisphosphonates: Used to treat osteoporosis, might not absorb well with magnesium
• Diuretics: Reduces excess water and salt in the body and has the potential to increase or decrease how much magnesium is lost through urine
• Zinc supplements: Can interfere with how the body absorbs and regulates magnesium

What About Combination Products?

Whether taking ashwagandha and magnesium as separate products or in one combined supplement, it’s a good idea to read and follow the instructions on the label. Because the Food and Drug Administration (FDA) does not regulate supplements like it does medications, look for products that third-party organizations like ConsumerLab.com and U.S. Pharmacopeia (USP) have tested for purity and potency.

In addition, supplements containing ashwagandha and magnesium combined might cause an upset stomach or other digestive issues, as each can cause these side effects.