Ashwagandha and magnesium are two popular supplements often marketed together as a sleep aid or for anxiety relief.
Magnesium and ashwagandha each have properties that can promote sleep and reduce anxiety, but no study has compared the benefits of taking both supplements together.
Ashwagandha and magnesium have properties that make them helpful in treating various health conditions.
Ashwagandha Benefits
Ashwagandha (Withania somnifera), also known as Indian ginseng, is an evergreen shrub commonly found in tropical and subtropical areas like Africa, Asia, and the Middle East.
Ashwaganda is widely used in Ayurveda, a traditional Indian medical practice, where it is thought to improve physical and mental health, increase longevity, and rejuvenate the body. It has also been used to induce sleep, increase endurance and strength, and treat back pain and asthma.
Clinical studies suggest that ashwagandha, particularly its roots and leaves, may offer the following benefits:
- Improves sleep quality
- Boosts memory and focus
- Lowers stress levels
- Reduces stress-related weight gain
- Increases muscle strength and growth due to exercise
- Promotes a sense of calm and reduces anxiety
- Increases testosterone levels and enhances sexual health in men
Magnesium Benefits
The body requires magnesium for over 300 enzymatic reactions that are necessary for proper functioning. Some of these reactions include:
- Protein synthesis
- Muscle and nerve function
- Blood sugar control
- Energy production
- Regulation of blood pressure
Magnesium is naturally found in legumes, nuts, green leafy vegetables (like spinach), whole grains, milk, and yogurt. Some foods, like cereal, are also fortified with magnesium.
The kidneys limit magnesium removal from the body, making magnesium deficiencies uncommon. However, living with chronic alcoholism or using medications like diuretics and omeprazole (proton pump inhibitors) may increase your risk of magnesium deficiency. Other factors like age and conditions like celiac disease and type 2 diabetes can also increase your risk.
Some potential clinical benefits of magnesium include:
- Improves sleep duration
- Reduces cortisol, which helps relieve stress
- Reduces symptoms of osteoporosis (weak and brittle bones)
- Increases bone mineral density in the hips of postmenopausal women
- Helps prevent migraine headache symptoms, particularly premenstrual-related migraine
Currently, no study has evaluated the benefits of taking ashwagandha and magnesium together. As a result, it is unclear if taking both supplements together provides any added benefits.
Magnesium supplements can help treat mild anxiety and insomnia, especially in people with a magnesium deficiency. Similarly, ashwagandha has sleep-inducing and calming properties. Combining the two may enhance their effects on sleep and anxiety.
Both supplements’ benefits in enhancing sleep quality and reducing anxiety may also support brain function and improve cognitive performance.
Ashwagandha and magnesium supplements are available in different forms, such as capsules, gummies, oral tablets, chewable tablets, powder, and liquid drops.
Magnesium is also available in different salt forms, such as magnesium oxide, glycinate, and citrate. Many commercial ashwagandha supplements contain ashwagandha roots and other multivitamins or herbal plants.
The United States Food and Drug Administration (FDA) does not closely regulate supplements, so purchasing third-party tested supplements is best. Third-party testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants.
Your health provider can help you decide how to use ashwagandha and magnesium supplements based on your health history and preferences.
Dosage
There is no recommended combination dose for ashwagandha and magnesium. However, many available supplements contain 200-600 milligrams of magnesium glycinate and 300-600 milligrams of ashwagandha extract per serving.
While it may be tempting to choose supplements with higher doses, taking too much ashwagandha and magnesium can have side effects.
In most studies, ashwagandha was used at doses of 240-1,250 milligrams daily to reduce stress and anxiety. Research shows that ashwagandha has greater benefits when used between 500-600 milligrams daily.
It is best to stay within the Recommended Dietary Allowance (RDA) of magnesium, which is 310-420 milligrams for adults. Remember that this limitation does not apply to magnesium consumed through food.
No research has been done on the side effects of taking ashwagandha and magnesium together, but it is likely safe to do so. However, individual side effects of the supplements can occur.
Common side effects of ashwagandha include:
- Stomach upset
- Diarrhea
- Nausea
- Drowsiness
- Increased heart rate
- Vomiting
Common side effects of magnesium include:
- Stomach pain
- Nausea
- Vomiting
- Gas
- Diarrhea
- Flushing
- Low blood pressure
- Impaired reflexes
Studies show that ashwagandha is generally safe when used in the recommended doses for up to three months. However, not much is known about its long-term safety.
Magnesium is also generally safe when consumed in amounts within the RDA. Do not consume supplemental magnesium in doses above the upper limit (310-420 milligrams) unless recommended by a healthcare provider.
Taking more than the recommended supplemental magnesium dose can lead to nausea, diarrhea, and stomach cramps. Extremely high doses can lead to heart problems like cardiac arrest (when the heart stops beating).
Who Shouldn’t Take Ashwagandha and Magnesium?
Do not take magnesium and ashwagandha if you are:
- Pregnant or breastfeeding, as there is not enough evidence of ashwagandha’s safety
- Diagnosed with hormone-sensitive prostate cancer because ashwagandha may increase testosterone levels
- Diagnosed with autoimmune diseases like multiple sclerosis, lupus (systemic lupus erythematosus), and rheumatoid arthritis, as ashwagandha can increase these symptoms because it activates the immune system
- Diagnosed with liver disease, as ashwaganda may cause liver damage in some people
- Living with kidney failure or decreased kidney function, as magnesium intake can worsen this condition
- Diagnosed with a neuromuscular disease, such as myasthenia gravis, as magnesium can worsen muscular weakness
Due to the lack of evidence of their long-term safety, it is best to speak to your healthcare provider before using any new supplement.
Potential Drug Interactions
Ashwagandha can interact with the following medications:
- Blood sugar-lowering medications: Ashwagandha can lower blood sugar levels. People who take ashwagandha with diabetes medication may experience blood sugar levels that are too low.
- Medications for high blood pressure: Taking ashwagandha with drugs that lower your blood pressure can reduce your blood pressure too much.
- Sedative medications: Due to ashwagandha’s sleep-promoting effect, using it with other sedatives (medicines that might cause sleepiness), like Xanax and Valium (benzodiazepines), can cause breathing problems or too much sleepiness.
- Thyroid hormone pills: Ashwagandha increases the amount of thyroid hormone produced by the body. Taking thyroid hormone pills like Synthroid (levothyroxine) with ashwagandha may cause there to be too much thyroid hormone in the body, increasing the hormone’s side effects.
Magnesium can interact with the following medications:
- Bisphosphonates: Magnesium supplements may affect the absorption of bisphosphonate, a medication for treating osteoporosis, reducing the effectiveness of the medication.
- Antibiotics: Taking magnesium supplements too soon before or after antibiotics can affect antibiotic absorption, making them less effective.
- Diuretics: Some diuretics (water pills) can influence magnesium loss through the urine. Diuretics like Midamor (amiloride) and Aldactone (spironolactone) can reduce magnesium, while diuretics like Lasix (furosemide) increase the loss.
Can You Have Too Much Ashwagandha or Magnesium?
Too much of either ashwagandha or magnesium can increase the risk of side effects.
Large doses of ashwagandha can cause stomach pain, diarrhea, nausea, and vomiting. In severe but rare cases, it may lead to liver problems.
Adults should not consume more than the recommended upper limit of 310–420 milligrams of magnesium. Extremely high intakes of magnesium can lead to irregular heartbeat and cardiac arrest.
Taking ashwaganda and magnesium may promote better sleep and a sense of calm. However, research on the supplements’ combined use is limited.
Do not exceed the recommended magnesium limit of 310-420 milligrams. Ashwagandha has been used safely up to 1,250 milligrams per day.
If you have any underlying health conditions or are currently taking any medication, talk to a healthcare provider before using ashwaganda and magnesium.
