Can ashwagandha be taken with magnesium?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Using ashwagandha and magnesium together has potent synergistic effects on relieving stress and relaxing. This combination further enhances GABA activity and lowers cortisol more uniquely than either supplement. Be aware of the increased drowsiness it may cause and follow up with your provider regarding dosage if you continue to use both, to minimize safety alerts in correspondence with your individual health situation.
Stress Response
- Ashwagandha lowers cortisol by 28%
- Magnesium regulates HPA axis function
- Together reduce anxiety symptoms by 65%
Sleep Enhancement
- Ashwagandha shortens sleep onset
- Magnesium activates GABA receptors
- Combined improve sleep efficiency by 30%
Muscle Relaxation
- Magnesium eases physical tension
- Ashwagandha reduces inflammation
- Synergy decreases recovery time by 40%
The biological synergy takes place through mutual mechanisms. Ashwagandha reduces cortisol release by modulating the HPA axis. Magnesium facilitates GABA neurotransmission, soothing the nervous system. Together, they produce deeper relaxation than either would be capable of on their own. This makes the combination especially effective for patients with chronic stress.
If you are combining these supplements, it is recommended to reduce the dose. Standard ashwagandha doses are typically 600mg daily, so consider reducing this to 300mg per day. Initially, cut the magnesium glycinate to 200mg. This prevents excessive drowsiness and ensures safety. Increase gradually only if needed and tolerated.
Evening timing optimizes maximum benefits for most users. Take both supplements 1-2 hours before sleep. This takes advantage of the synergistic sleep-enhancing effects of both supplements. Together, they increased sleep onset speed by 55% compared to taking them individually. Taking them in combination during the morning can lead to daytime sleepiness.
Fundamental safety monitoring includes blood pressure and resting heart rate. Look for any signs of excessive sleepiness, like morning grogginess. Kidney patients should routinely monitor their magnesium blood levels. Report any muscle weakness or confusion right away.
Select the kinds of magnesium with prudence for the best pairing. Magnesium glycinate is a better-absorbed form than ashwagandha. Avoid the oxide forms, as they may cause digestive upset. Citrate forms can be a suitable choice for individuals experiencing constipation issues.
Read the full article: 8 Benefits Ashwagandha Root You Need to Know
