Both Magnesium and Ashwagandha have long been praised for their well-being properties, especially for fighting stress-related issues, like sleep disorders, anxiety and restlessness.
In this article, we examine the healing power of these two popular supplements, if there are any side effects to look out for, and whether we can use them together for optimum results.
Ashwagandha and magnesium benefits
Magnesium and the popular ayurvedic herb Ashwagandha (Withania somnifera) continue to conquer the world of supplements and for a good reason.
Here are just some of the main (proven) benefits:
Magnesium is related to more than 300 enzyme processes that regulate various biochemical reactions, including blood pressure regulation, bone formation, protein synthesis and glucose control. It is also necessary for energy production. Proper magnesium supplementation may help with:
- Reducing High blood pressure and circulation irregularities
- Lowering the risk of type 2 diabetes
- Regulating glucose production and helping with insulin resistance risks and symptoms
- Lowering the risk of osteoporosis and other skeletal issues
- Diminishing headaches and severe migraines
- Lowering inflammation and boosting the immune system
- Alleviating Post Menstrual Syndrome (PMS) symptoms
- Improving sleep and fighting insomnia and other sleep disorders
- Combating anxiety, chronic stress and related neurological issues
- (potential) analgesic treatment for chronic pain (e.g. back pain, muscle tension, etc.)
Ashwagandha’s scope of effect is very broad, specifically for neurological and stress-related issues, which is why clinical studies have focused mostly on presenting this herb as a supplement for better sleep, lowering stress, anxiety, depression, basically as a nerve tonic.
Other benefits include:
- Keeping epilepsy under control
- Potentially managing arthritis and other rheumatic conditions
- Helping with diabetes
- Chronic pain relief
- Anti-inflammatory effect and boosting the immune system
- Tumour prevention and regression
- Antistress properties and improved physical performance
- Powerful aphrodisiac and therapeutic effects
- Anti-bacterial and anti-fungal properties
- Cardiovascular health and protection
Ashwagandha and magnesium for sleep
Research determined that magnesium deficiency can very much worsen oxidative stress and can be detrimental to regular sleep patterns. Proper supplementation with magnesium citrate showed significant improvements.
Magnesium glycinate, another potent type of this mineral, showed promising results for improved sleep quality and longevity.
Magnesium is crucial for healthy melatonin production, the most important sleep hormone that regulates the sleep-wake cycle.
In Eastern Medicine, Ashwagandha is the go-to sleep remedy thanks to its adaptogenic (helps the body to better adapt to stress) properties. Oral administration of this leaf extract showed effectiveness for inducing sleep and promoting regular sleep patterns (helping the body to experience the deep sleep REM phase).
Ashwagandha treatment also proved to help with mental alertness upon awakening, improving not only the sleeping experience but also general well-being.
Finally, solid evidence has also been collected on the amazing effect of Ashwagandha supplementation for alleviating insomnia symptoms.
Ashwagandha and magnesium for anxiety
Magnesium is directly related to the physiological processes that regulate balanced hormone secretion, especially related to thyroid function. Proper hormonal functioning is crucial for subjective perception of stress and anxiety, and could also trigger more serious disorders like depression.
Ashwagandha also doesn’t fall behind with research. A 90-day Ashwagandha supplementation helped to improve memory, reduce stress, sharpen focus, and improve self-perceived well-being.
Substantial research measured the adaptogenic effects of Ashwagandha and most evidence demonstrates a remarkable reduction in the subjective perception of stress, anxiety, depressive tendencies and more.
Ashwagandha and magnesium interactions – Can you take magnesium and ashwagandha together?
Experience reviews collected from magnesium and ashwagandha users indicate that mixing magnesium and ashwagandha may be correlated with pneumonia among females and interrupted potency (of both magnesium and ashwagandha) among males.
Taken with a grain of salt, these claims are still under examination and it doesn’t mean that taking these supplements will actually cause these symptoms.
Many supplements on the market today actually combine both magnesium and ashwagandha and are safely taken by many satisfied users.
Keep in mind though that although ashwagandha and magnesium can be taken together, the research on how they interact is limited.
Magnesium and ashwagandha side effects
Like every drug, overdosing with magnesium or ashwagandha may exhibit some side effects like diarrhoea, nausea, bloating, abdominal pain and similar temporary gastrointestinal issues.
A healthy female individual should consume 310-320mg of magnesium per day, and males around 400-420 mg, which covers food intake as well. Staying in this range will ensure safety with oral magnesium consumption since there are no major adverse effects of taking this mineral on a regular basis.
The same goes with Ashwagandha, as there were no reported major downsides to excessively consuming this herb orally, except for the occasional digestive issues.
One clinical study showed concern of excessive Ashwagandha use for liver function, yet there were no details and precise studies done to determine whether it was Ashwagandha that caused these issues or other ingredients in the dietary supplement in question.
It’s important to know your source and make sure that supplements are ‘clean’ from untested medications and ingredients.
Does ashwagandha have magnesium?
Unless it’s not a combo dietary supplement, the herb Withania somnifera (Ashwagandha) does not contain magnesium.
The anti-stress, adaptogenic properties found in the root and leaves of this plant are obtained from chemicals ‘alkaloids (isopelletierine, anaferine, cuseohygrine, anahygrine, etc.), steroidal lactones (withanolides, withaferins) and saponins’ (check the article) that have wide therapeutic reach.
Magnesium or ashwagandha – which one should you take?
Based on the available research, both ashwagandha and magnesium can do more good than harm (if any), maybe even more combined than separate, which is why dietary supplements that are aimed for anxiety, insomnia, and other stress-induced problems are more frequently including both of these ingredients.
If you are trying to decide which one you should take magnesium or ashwagandha, that will depend on what you are trying to achieve. Both have anti-inflammatory properties and help to improve sleep and anxiety but ashwagandha is especially known for stress management.
Magnesium, on the other hand, is especially important for a healthy heart and can relax muscles and prevent cramps. It is also effective at treating headaches.
If you’re looking to take separate tablets of the two, make sure to consult your doctor or nutritionist, as well as the recommendations for use, to make sure you’re not in for some unnecessary adverse effects.
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