Optimal Health

Health Benefits of Ashwagandha and Magnesium Together

BY PUREHEALTH RESEARCH | April 4, 2024

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 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 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.

When it comes to dietary supplements, two popular forms of magnesium are magnesium citrate and magnesium glycinate. Each of these has unique properties and benefits. Magnesium citrate is highly bioavailable and often used for its laxative properties, making it a good choice for those dealing with constipation. On the other hand, magnesium glycinate is recognized for its calming effects on the brain and is less likely to cause digestive issues, making it preferable for those who need to manage stress or sleep issues. Deciding between magnesium citrate vs glycinate largely depends on individual health needs and goals.

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 

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

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

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

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, one of the best herbs for thyroid, 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.

Summary

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. 

References

[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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