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Health Benefits of Ashwagandha and Magnesium Together


Close up of ashwagandha pills

Ashwagandha and magnesium are two increasingly popular natural compounds – thanks to their health advantages. While they shine individually, their combined effects create a powerful synergy.

The use of ashwagandha is associated with positive health benefits. This herb has been used in Ayurveda since 6000 BC for relaxation. Research suggests that ashwagandha may also reduce stress.

Magnesium is essential for many body processes. It helps in the metabolism of energy and the operation of muscles in the body. The lack of magnesium can cause several health problems. Therefore, it’s crucial for the body to have enough foods that calm the nervous system down.

In this article, we will examine ashwagandha and magnesium benefits and how these nutrients work together in your body when taken together.

What Is Ashwagandha?

Ashwagandha root sticks and powder

Ashwagandha traces back thousands of years and was one of the most often utilized herbs in Ayurvedic therapy for its adaptogenic properties. The ancient people used this herb to reduce tension and improve well-being.

The herb grows in Southeast Asia and India. The plant appears as a little shrub with yellow flowers. It grows in dry and stony soils that give it enough nutrients to support various health benefits. Its extracts and powders originate from the roots and leaves.

What Is Magnesium?

Magnesium capsules on black background

Magnesium plays a crucial role in over 300 enzymatic processes[1], including nerve strengthening and muscle function improvement. It facilitates signal transmission between muscles and nerves, essential for movement and reaction. 

Moreover, magnesium is pivotal in converting food into energy, particularly during intense exercise, and is lost through sweat. It also supports bone strength and regulates blood sugar levels. While the body efficiently stores magnesium, adequate dietary intake is essential for maintaining these critical functions.

Can You Take Ashwagandha and Magnesium Together?

Yes, you can take ashwagandha and magnesium together, and it’s usually safe. Magnesium helps your muscles relax and calms your nerves, while ashwagandha makes you feel less stressed and helps your brain work better. When you use them at the same time, they help you feel calm and happy, both in your body and your mind.

Is It Safe to Take Ashwagandha and Magnesium Together?

There’s nothing to worry about when you take these two compounds together; they’re safe for most people. Just like choosing the best kind of snack that’s good for you, picking the right type of magnesium (e.g., Magnesium Glycinate, Magnesium L-Threonate) and the type of ashwagandha supplement (e.g., Sensoril, KSM-66, Shoden) are important. 

Consulting a healthcare provider before beginning any new supplement regimen is essential, especially for individuals with pre-existing health conditions or those on other medications.

How Do They Work Together?

Magnesium aids in neural activity modulation and reduces brain reactivity, fostering relaxation and improving sleep quality. Ashwagandha, known for its adaptogenic properties, may regulate stress responses and decrease cortisol levels, enhancing mental well-being. Their synergistic effect can offer a comprehensive approach to stress, anxiety, and sleep management, providing both physical relaxation and mental stress relief.

More About Ashwagandha and Magnesium Benefits

Taking ashwagandha and magnesium together amplifies your health in several ways. This is especially important for health enthusiasts. The benefits of using both of them include:

1. Stress Relief 

Relaxed middle age woman breathing fresh air

Ashwagandha lowers stress by regulating cortisol and, therefore, handling stress. Additionally, magnesium relaxes muscles, encouraging the body to relax. Combining ashwagandha and magnesium will produce better de-stress results.

2. Better Sleep

Happy smiling middle aged man waking up

Mixing both ashwagandha and magnesium may improve sleep quality. Ashwagandha lowers the stress. People with lower stress levels sleep better[2]. Magnesium also contributes to synthesizing melatonin. The hormone helps to control sleeping patterns. Therefore, combining ashwagandha with magnesium in a supplement form offers a natural means of getting better sleep. 

3. Cognitive Support

A senior man focused on the job in front of a laptop

Did you know that ashwagandha may help with nerve cell formation[3]. Expect an improved attention span and mental clarity. Simultaneously, magnesium helps brain cells communicate. Therefore, you will be attentive all day after taking the combination.

4. Muscle Recovery

A man with stiff back muscles

It is established that ashwagandha helps muscles to recover faster from intense exercise sessions. Additionally, its anti-inflammatory qualities help to reduce pain in the muscles. Supplements with magnesium can also manage muscle cramps. Therefore, ashwagandha and magnesium taken together can help in repairing the muscles after the workout.

If you ever wondered whether Ashwagandha can affect your skin, we invite you to read: Does Ashwagandha Cause Acne?

Who Should Avoid Taking Ashwagandha and Magnesium?

Taking magnesium together with ashwagandha may cause discomfort for specific individuals. Certain complications do not allow people to take the supplements. Here are individuals who should avoid taking them.

  • Pregnant and Breastfeeding Mothers – It’s advisable for pregnant and breastfeeding mothers to be cautious about using ashwagandha and magnesium, especially if there are pre-existing medical conditions. The safety of these supplements during pregnancy and breastfeeding isn’t fully established, so it’s better to err on the side of caution.
  • Individuals With Autoimmune Conditions – While ashwagandha is known for its potential to support immunity, those with autoimmune conditions might experience exacerbated symptoms. If you have an autoimmune disorder, it’s recommended to consult with a healthcare provider before taking ashwagandha and magnesium together.
  • People With Thyroid Issues – Ashwagandha may influence thyroid hormone levels, potentially impacting individuals with thyroid conditions. If you have thyroid problems, consider talking to your doctor before adding these supplements to your routine.
  • Individuals Using Anti-Stress or Sedative Medications – Since both ashwagandha and magnesium can have a calming effect, their use in conjunction with sedatives or anti-stress medication may enhance these effects. A consultation with a healthcare professional is advised before combining these supplements with any medications.
  • People With Low Blood Pressure – Ashwagandha might lower blood pressure, which could be a concern for those already on blood pressure medication. To avoid any potential risks, please discuss with a healthcare specialist before starting these supplements.


The benefits of taking this combination cannot be underestimated. Adding a mix of ashwagandha and magnesium supplements to your daily routine may create new healthy habits. Here’s the complete summary of things you should be aware of:

  • Taking the ashwagandha and magnesium supplements together is generally safe for most people. 
  • Ashwagandha is an ancient herb with adaptogenic properties. Taking it will promote overall health and help with stress reduction.
  • Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It helps muscles to work better as well as supports energy utilization in the body.
  • Taking both supplements together eases stress, creates a better sleeping pattern, improves cognitive support, and helps muscle recovery. 
  • People who suffer from autoimmune conditions and expectant mothers should consult a medical professional for assistance. 
  • It’s important to know the appropriate dosage and form of the supplements as the health professionals prescribe. 
Can Ashwagandha Raise Blood Pressure?

Taking ashwagandha will not increase the pressure of your blood. Research shows that the herb maintains the pressure low due to the relaxing effects. The herb also reduces tension. The combined effect causes the pressure in the blood to decline. 

What Is the Recommended Dosage of Magnesium and Ashwagandha?

Women’s bodies do not react negatively to 350 mg of magnesium daily. For men, the daily dosage is around 420 mg. Moreover, using 225–600 mg of ashwagandha herb daily will help your body. Use it for two months to reduce your tension.

Are There Any Side Effects of Taking Ashwagandha and Magnesium Together?

Utilizing this prescription results in some adverse consequences. One of the adverse effects is moderate stomach pain. Another one is diarrhea for the people who use both of them. Before taking them, see a medical practitioner if you have any underlying medical conditions.


[1] Schwalfenberg, G., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017, 1–14. https://doi.org/10.1155/2017/4179326 

[2] Office of Dietary Supplements – Ashwagandha: Is it helpful for stress, anxiety, or sleep? (n.d.). https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/ 

[3] Singh, N., Bhalla, M., De Jager, P., & Gîlcă, M. (2011). An overview on Ashwagandha: A rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5S). https://doi.org/10.4314/ajtcam.v8i5s.9

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