Recently updated on December 11th, 2025 at 12:11 pm

Magnesium and ashwagandha pop up a lot when you start looking for natural ways to sleep better, feel calmer and cope with everyday stress. So it’s completely normal to ask: can you take ashwagandha and magnesium together, especially at night or before bed – and will it actually make a difference?

In short, yes, you can take magnesium and ashwagandha together in the evening, and for many people this combo may help with sleep and stress. Just stick to the doses on the label and check with your doctor or pharmacist if you take medication, are pregnant, breastfeeding or have ongoing health issues.

In this article we’ll look at how they work together, their main benefits, how to take them, and when it’s better to be a bit more cautious.

How magnesium and ashwagandha work

Magnesium

Magnesium is a mineral your body uses everywhere – in your nervous system, muscles, heart and energy production. When you don’t get enough, you’re more likely to feel stressed and tense, with tight muscles, headaches, low mood and broken sleep. Topping up your levels can help calm the nervous system, ease physical tension and support more settled sleep.

Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb, which means it helps your body cope better with stress over time. Most of the research looks at stress, anxiety, sleep and overall wellbeing, with several studies showing it can lower perceived stress and support a calmer, more balanced mood in some people.

Benefits of taking magnesium and ashwagandha together

Magnesium and ashwagandha are generally safe to take together at normal supplement doses, and there are even supplements that combine both in one capsule, which shows this pairing is already widely used in practice.

They haven’t been studied much as a duo in clinical trials yet, but research on each one separately suggests that using them side by side can bring a few key benefits:

Better sleep quality

Magnesium plays a big part in how relaxed your body feels at night – it can ease muscle tightness and help your nervous system feel less “on alert”. Several studies have found that magnesium supplements improve sleep in people who have trouble sleeping or wake up a lot in the night, especially older adults.

Ashwagandha also has promising research for sleep. Reviews and clinical trials show that standardised ashwagandha extract can help people fall asleep faster and sleep more deeply, particularly when stress is part of the problem.

Taken together in the evening, magnesium mainly helps your body relax, while ashwagandha works more on stress, anxiety and the racing thoughts that keep you awake – so you’re supporting both the physical and mental side of sleep.

Less stress, anxiety and cortisol

Ashwagandha really comes into its own with stress. Several human studies have found that taking ashwagandha extract daily for a few weeks can lower stress and anxiety scores and reduce cortisol, the main stress hormone your body releases when you’re under pressure. 

When cortisol stays high for too long, it can leave you feeling tired but tense, disturb sleep and make it easier to gain weight, especially around your middle.

Magnesium is part of this picture too. People with low magnesium are more likely to feel anxious and on edge, and some research suggests that topping up low levels can help people feel calmer. A longer-term trial also found that magnesium supplements slightly reduced cortisol measured over 24 hours in adults.  

Taking them together means you’re working on both sides of the stress response: ashwagandha helps your body handle stress hormones more calmly, while magnesium supports a steadier nervous system – a combination that can feel especially helpful if you’re dealing with ongoing stress and anxiety.

Support for mood and energy

When your sleep improves and you’re not running on stress all the time, your mood usually lifts a little too. That’s one reason some people start to feel more like themselves after a few weeks of magnesium and ashwagandha.

Ashwagandha has been shown in several clinical trials on stressed adults to ease stress and anxiety and improve overall well-being, happiness and fatigue scores over 1–2 months of use. It also naturally contains tryptophan – an amino acid your body uses to make serotonin, one of the key brain chemicals involved in mood and appetite.

Magnesium has its own role here as well. Trials and a recent meta-analysis suggest that magnesium supplements can help reduce depressive symptoms and support mood, especially when people start out with low magnesium or mild to moderate depression. Some newer studies also find better sleep alongside improvements in daytime energy and how people feel during the day.

Put together, they’re not a magic happiness pill, but they can help take the edge off feeling constantly flat and worn out – especially if poor sleep and long-term stress have been chipping away at your mood.

May ease hormone-related symptoms in women

For many women, symptoms get worse just before a period or around perimenopause and menopause – things like cramps, headaches, low mood, poor sleep and feeling more stressed than usual.

Magnesium has good evidence for PMS. Clinical trials have found that daily magnesium supplements can reduce several premenstrual symptoms, including mood changes, breast tenderness, headaches and fluid retention, especially when taken for at least two cycles.

There is also some early research suggesting magnesium might help menopausal hot flushes and sleep, but results are mixed and it’s not a proven treatment on its own.

Ashwagandha has been studied more in perimenopause and menopause than in PMS. Randomised trials in perimenopausal women show improvements in hot flushes, sleep and overall menopause symptom scores, alongside lower stress levels. 

There’s very little high-quality research on ashwagandha specifically for PMS, so any benefit there is likely to come from its general effects on stress and sleep rather than a direct effect on the cycle itself.

Related: Is Ashwagandha Good for Women’s Libido?

Support for men’s hormones and performance

Some of the strongest ashwagandha research in men is around fertility and training. In a study of men with low sperm counts, taking ashwagandha root extract daily for around three months improved sperm count, how well the sperm swim, and testosterone levels.

Other small trials in men who were lifting weights found that ashwagandha helped them gain more strength and muscle than placebo, with small increases in testosterone too.

Magnesium also plays a part in male health. It’s needed for normal testosterone production, muscle function and energy. In one trial, four weeks of magnesium supplements increased free and total testosterone in both athletes and non-athletes, especially when combined with exercise.

Together, ashwagandha and magnesium aren’t a magic shortcut, but they can support some of the basics behind hormones, energy and recovery in men.

Help with cravings and stress eating

Neither ashwagandha nor magnesium is a direct weight-loss supplement, but they can help with some of the things that push weight up – especially stress, cravings and “comfort eating”.

In adults under chronic stress, a double-blind trial of ashwagandha root extract found lower stress, fewer food cravings, better eating-behaviour scores and small drops in body weight and BMI compared with placebo. 

A more recent study in college students also reported that ashwagandha reduced stress and food cravings over 30 days and supported better sleep.

Magnesium helps your body handle blood sugar and insulin more effectively. Several trials and reviews suggest that magnesium supplements can improve insulin sensitivity and fasting glucose in people with insulin resistance or type 2 diabetes. 

More stable blood sugar – plus better sleep if you were low in magnesium – can mean fewer “crash” moments and less stress-driven snacking.

Magnesium vs ashwagandha: which is better?

Short answer: neither is “better” for everything – it depends what’s going on for you, and in many cases using both together works best.

Your main concern	Best place to start	When to use both together
Sleep	Magnesium if your body feels tight, crampy or restless at night. Ashwagandha if it’s more racing thoughts and stress keeping you awake.	If you’ve got both body tension and a busy brain at bedtime, take magnesium + ashwagandha in the evening.
Anxiety / feeling on edge	Ashwagandha – it has stronger evidence for lowering stress and anxiety.	Add magnesium if you’re very tense physically or know your intake is low.
High cortisol / long-term stress	Ashwagandha – this is the one with clear studies showing lower cortisol.	Combine ashwagandha + magnesium if stress is high and your sleep, energy or diet aren’t great.

Many people have a mix of sleep, stress and tension, so it’s not always about picking one “winner” – you can start with the one that fits you best and then decide if it makes sense to add the other. 

How to take magnesium and ashwagandha (dose, timing and forms)

How much should you take?

Magnesium

For adults, total daily intake from food + supplements is usually around:

• 300–320 mg a day for women
• 400–420 mg a day for men

Most sleep or stress supplements sit in the 200–400 mg per day range. Follow the dose on the label and remember to count all sources (multivitamin, “sleep” drink, separate magnesium), so you’re not unintentionally doubling up. If you have kidney issues, you need medical advice before supplementing.

If you’re also wondering how magnesium fits with other nutrients, I’ve looked at magnesium and vitamin C and magnesium and turmeric in separate articles.

Ashwagandha

Most studies use around 300–600 mg a day of standardised root extract (often split into one or two doses). A sensible approach is to start at the lower end of the label dose, see how you feel over a few weeks, and avoid taking multiple ashwagandha products at the same time.

When to take them – morning, night, or both?

If you’re wondering whether you can take ashwagandha and magnesium together at night or before bed, the answer is usually yes.

• For sleep, many people take both together in the evening, about 1–2 hours before bed, sometimes with a light snack if their stomach is sensitive.
  
• If your main goal is daytime stress and focus, ashwagandha can work well in the morning (or morning + late afternoon), while magnesium stays in the evening for muscle relaxation and sleep.

They can be taken at the same time – there’s no evidence they interfere with each other – but if you’re very sensitive, you can stagger them (for example, ashwagandha with breakfast, magnesium after dinner).

Can you take them every day – and for how long?

You can take magnesium and ashwagandha together every day, especially for a few weeks or a few months. But we have more evidence for using magnesium long term than we do for long-term, continuous ashwagandha use.

Magnesium

• Often fine to use daily, long term at normal doses.
• Most helpful if your diet is low in magnesium-rich foods or you have higher needs (stress, lots of exercise, some meds).
• Main caution is if you have kidney problems or you’re taking large amounts from several products – in that case you should get medical advice and possibly blood tests.

Ashwagandha

• Most good studies last around 6–12 weeks, sometimes a bit longer.
• We don’t have much data on continuous use for years.
• A practical approach is to use it for a block of time (for example 2–3 months), then pause or lower the dose and see how you feel.

Related: Is Ashwagandha Safe for Asthma?

For both supplements, it’s wise to review things if:

• you start new medication
• you become pregnant or start trying
• you notice new symptoms like ongoing tummy pain, yellowing of the skin or eyes, very dark urine or unusual fatigue

And if taking them makes you feel worse in any way – more anxious, very drowsy, or with persistent digestive issues – that’s your cue to stop and speak to a professional rather than pushing on.

Which type of magnesium works best with ashwagandha?

There isn’t one “perfect” magnesium to pair with ashwagandha – it really depends on what you’re trying to help with and how your digestion behaves.

One thing most people can skip is magnesium oxide. It’s cheap and common in multivitamins, but it’s poorly absorbed and more likely to cause diarrhoea, so it’s not the best option if your focus is sleep, stress or general health rather than constipation.

Here’s a quick guide to the more useful forms:

• Magnesium glycinate
  A popular choice for sleep and stress. It’s usually well absorbed and gentle on the stomach, so it works well alongside ashwagandha for general relaxation.
• Magnesium citrate
  Also well absorbed, but more likely to loosen your bowels, especially at higher doses. Handy if you’re prone to constipation; less ideal if your digestion is already sensitive.
• Magnesium L-threonate
  Designed to reach the brain more easily and often used for cognition, mood and sleep quality. A possible option if “brain fog” is a big issue, though it’s usually pricier.
• Magnesium taurate
  Combines magnesium with taurine, which supports the heart and nervous system. Early research points to benefits for blood pressure and heart health, so it may suit people whose anxiety feels very physical.

All of these can generally be taken with ashwagandha, as long as your total magnesium intake is sensible and you factor in any health conditions or medication.

Related post: Best Magnesium for Sleep and Anxiety: What Actually Helps

Side effects and who should avoid this combo

When you take them together, the most common side effects tend to be:

• Stomach issues – nausea, bloating, tummy cramps, loose stools or diarrhoea (more likely from magnesium, especially at higher doses or with citrate/oxide).
• Drowsiness or “heavy” feeling – more from ashwagandha, especially if you take it in the evening.
• Headache – occasional, usually mild.
• Worsened anxiety or jitteriness in a small number of people if the dose is too high or they’re very sensitive.
• Rare but serious liver issues reported with ashwagandha – stop and seek help quickly if you notice yellowing of the skin/eyes, very dark urine, pale stools or strong ongoing nausea/tummy pain.
• High magnesium levels can happen in people with kidney disease or those taking very large doses from several magnesium products.

Most mild side effects settle if you lower the dose or stop the supplement, but some people do need extra caution.

You should talk to your doctor or pharmacist before using this combo if you:

• are pregnant or breastfeeding
• have an autoimmune condition or thyroid disease
• have liver or kidney problems
• take medication for sleep, anxiety, depression, blood pressure, seizures, immune conditions or blood thinning

And just to be clear: magnesium and ashwagandha can support your health, but they shouldn’t replace any treatment your doctor has prescribed.

FAQs

Can I take magnesium and ashwagandha together right before bed?

Yes, many people take them together in the evening. It usually works well to have them about 1–2 hours before bed, but if your stomach is fine you can take them a bit closer to bedtime. If you’re new to them, start earlier in the evening so you can see how sleepy or drowsy they make you.

Is it better to take ashwagandha in the morning and magnesium at night?

That pattern suits a lot of people: ashwagandha in the morning for daytime stress, magnesium at night for relaxation and sleep. If your sleep is very stress-related, you might also take ashwagandha later in the day or split the dose. The main thing is consistency and making sure the timing fits how you feel.

Does ashwagandha have magnesium?

No, ashwagandha itself doesn’t naturally contain magnesium in any meaningful amount. Any magnesium you see on a supplement label will be added separately, often in “ashwagandha + magnesium” combo products.

Ashwagandha vs magnesium glycinate for sleep – which should I try first?

If your nights are ruined by tight muscles, cramps or a restless body, magnesium glycinate is often the better first step. If it’s more racing thoughts, stress and “can’t switch off”, ashwagandha is more targeted. If both are an issue, you can start with one, then add the other later if needed.

Can this combo help with anxiety or panic attacks?

This combo can be helpful for ongoing stress and mild to moderate anxiety, especially when sleep is also affected. It’s not a quick fix for acute panic attacks and shouldn’t replace therapy or medication if these have been recommended for you. If your anxiety is severe, getting worse, or affecting daily life, talk to a doctor or mental health professional first.

Can magnesium and ashwagandha help with weight loss at all?

They don’t burn fat, but they may help with some things that indirectly affect weight – like stress, poor sleep, cravings and emotional eating. Studies on ashwagandha show small drops in weight alongside less stress and fewer cravings, not big changes. Food choices, movement and sleep still do most of the work.

Is it safe to take them if I’m already using melatonin or prescription sleep medication?

If you only use low-dose melatonin, many people do combine it with magnesium and sometimes ashwagandha, but you may feel more drowsy, so start low and don’t drive if you feel woozy. I go into more detail about this in my article on magnesium and melatonin together.

If you’re on prescription sleep meds, sedating antidepressants, anti-anxiety meds or strong antihistamines, you really should check with your doctor or pharmacist first, as adding more calming supplements can overdo sedation or interact with your treatment. Never stop or change prescribed medication without medical advice.

The Bottom Line

Magnesium and ashwagandha can be a helpful pair if you’re dealing with stress, a busy brain and stubborn sleep problems. Magnesium leans more towards easing physical tension and supporting sleep and blood sugar, while ashwagandha focuses more on stress, cortisol and how calm you feel. 

They’re not a replacement for good food, movement and rest, but they can make all of that feel more manageable – especially when you choose the one (or both) that best match your main concern.