Ashwagandha And Magnesium

Ashwagandha and magnesium have become a powerful duo for those looking to improve their health, manage their stress, boost the quality of their sleep, and more. But what are these compounds and what makes them special? Let’s take a look.

Magnesium And Ashwagandha Benefits

Magnesium and ashwagandha are believed to provide several health benefits on their own as well as when combined. Because they share many similar benefits, they may complement each other when taken together.

For example, magnesium has been used to improve sleep, boost mood, increase exercise performance, and aid in blood sugar regulation. In contrast, ashwagandha is believed to help reduce stress and anxiety and, like magnesium, improve athletic performance and sleep.

While their benefits in certain areas of health may be similar to each other, their mechanism of action varies. Some of these benefits have been well-studied while others remain ongoing. To better understand how these work, let’s take a deeper look at ashwagandha and magnesium.

What Is Ashwagandha?

Ashwagandha, also known as Indian ginseng or winter cherry, is a subtropical shrub commonly found in areas of Asia, Africa, and Europe. Ashwagandha has been widely used in traditional Ayurvedic medicine as an adaptogen, a compound believed to help humans increase their resistance to stress. (Source)

Ashwagandha is most widely available as an herbal dietary supplement marketed to help promote sleep and reduce stress and anxiety symptoms. It can be found in pills, capsules, tablets, powders, and gummies.

Ashwagandha is also commonly included in many multi-ingredient supplements that promote similar health benefits, such as L-theanine for sleep or beetroot for mental focus. It can be found in a variety of green powder supplements, such as Human Tonik Supergreen Tonik powder to promote overall health and wellness.

There is no established recommended dose of ashwagandha however, most research studies used doses of 240-600 mg daily and 600 mg is considered to be safe. The benefits of taking doses over 1,000mg per day are not well-studied. It’s also not recommended to take ashwagandha if you are pregnant or lactating as the research on this population is limited. (Source)

If you are considering taking ashwagandha, the best time to take it will vary per person. Ashwagandha can be taken at any time of day and there is currently no available research to support a recommended time.

Ashwagandha is not believed to cause drowsiness, but some individuals report mild sleepiness when taking it. If you experience this while taking ashwagandha, adjusting the time you take it to evenings before bed may be beneficial.

The time it takes to experience the benefits of taking ashwagandha will vary based on several factors including the dosage and form of ashwagandha used. Most studies used concentrated forms of ashwagandha root extract but it has not been determined if higher doses provide better results.

Most research studies conducted have found that some may experience benefits within as little as 1-2 weeks but individual results may vary. Taking ashwagandha for longer than 3 months is not advised as the long-term effects remain unknown.

Always talk to your doctor or healthcare provider before adding a new supplement to your routine to ensure it doesn’t interact with any existing health conditions or medications you are taking.

What Is Magnesium?

Magnesium is an essential mineral that plays a variety of important roles in the body. It can be found in several dietary sources as well as nutrition supplements. You can even find magnesium in some over-the-counter medications such as laxatives and antacids.

Magnesium is essential in blood sugar regulation, bone health, muscle contraction, and many other important bodily functions. It’s found in many food sources including nuts, seeds, beans, legumes, spinach, salmon, and fortified breakfast cereals. (Source)

Those over the age of 18 should be consuming between 310-400 mg of magnesium per day depending on their gender. Magnesium needs are increased during pregnancy and lactation and can vary a lot by age and life stage. (Source) 

Like ashwagandha, magnesium supplements can be taken at any time of day however, if you are using magnesium for sleep it’s best to take your magnesium supplements right before bed.

You can find magnesium in different forms including magnesium glycinate, bis-glycinate, citrate, and threonate. If you are looking to boost your sleep or reduce anxiety, magnesium glycinate or bisglycinate are the best forms to look for.

Ashwagandha And Magnesium For Sleep

Because ashwagandha and magnesium are both known to provide potential benefits for sleep, many wonder “Can I take ashwagandha and magnesium together?” The answer is yes!

While studies on both ashwagandha and magnesium for sleep are limited, they are safe to take and appear to suggest beneficial effects on sleep and improve potential sleep disorders such as insomnia. (Source)

Unfortunately, there are no available studies to support the use of both of these supplements together, but that doesn’t mean they cannot be combined (Source)(Source)

The mechanism in which magnesium helps aid in sleep is not well understood however, it’s hypothesized that its role in neurotransmitters may be most impactful, including increasing our melatonin levels (our sleep hormone) and decreasing our cortisol levels (our stress hormone) allowing for increased relaxation. (Source)

Ashwagandha is believed to improve sleep by aiding in relaxation and stress reduction by its adaptogenic properties. It may also impact neurotransmitters such as serotonin, which can promote relaxation in preparation for sleep but further research is still needed on this. (Source) 

Both compounds are safe to consume together however, there are a few considerations. Those who are pregnant, nursing, or suffer from health conditions that require medications should avoid taking ashwagandha and magnesium supplements. (Source)

Always consult your doctor or healthcare provider before adding a supplement to your routine for sleep to ensure it does not interact with any current medications or health conditions.

Ashwagandha And Magnesium For Stress Relief

Ashwagandha and magnesium may also aid in stress relief. Both can impact neurotransmitters that can reduce stress and exert calming effects.

Ashwagandha is often used for its adaptogenic properties. Adaptogens are compounds that are believed to help improve an individual’s ability to manage stress. According to research studies, ashwagandha may help to reduce the stress hormone cortisol, allowing for improved resistance to anxiety and various life stressors. (Source)(Source)

Magnesium also plays a role in controlling certain neurotransmitters in the brain, such as cortisol, which can help to exert a calming effect. Those who suffer from low magnesium levels may be at higher risk for chronic stress, which can increase the risk of various health conditions. (Source) 

Taking magnesium and ashwagandha together may help to fight against stress and its associated health implications. There are several ways to do this but certain combinations may be better than others.

Best Combo For Magnesium And Ashwagandha

To get the most out of your magnesium and ashwagandha supplements, it’s important to take them in the proper form. This means choosing the best form for absorption and for what you are looking for.

For example, magnesium glycinate or bis-glycinate is the best form for stress management and sleep quality. It’s also highly absorbable.

Ashwagandha has been mostly studied using a concentrated form, such as ashwagandha root extract. Since this is the most well-researched form, it’s encouraged to use this for supplementation as its effects are better studied than others.

You also want to consider the dosages to ensure you are getting a product that will give the desired effects. It’s best to steer clear of products that contain proprietary blends as these can hide ingredient amounts, leaving you in the dark when it comes to your supplement.

Choosing supplement products from trusted brands that offer third-party testing for quality and purity such as Human Tonik. Their products Magne Tonik and Supergreen Tonik can be easily combined, are free of added fluff, and contain high-quality ingredients. They also both contain ideal forms and dosages of magnesium bis-glycinate and ashwagandha root extract.

If you are looking to improve your sleep or increase your body’s resistance to stress, taking a combination supplement that includes magnesium and ashwagandha may help but be sure to consider the information above so you can get the most out of your supplements.