Table of ContentsView AllTable of ContentsBenefitsHow to Take ThemCan You Take Too Much?How Long Can You Take Them?Is the Combo Safe?Combination Products
Table of ContentsView All
View All
Table of Contents
Benefits
How to Take Them
Can You Take Too Much?
How Long Can You Take Them?
Is the Combo Safe?
Combination Products
Ashwagandha and magnesium combined may positively impact sleep and mental health. As anadaptogen, ashwagandha primarily supports sleep and stress management, while magnesium is a vital mineral that may promote relaxation and mood regulation.
It’s generally considered safe to take this powerful duo together in appropriate doses, though it may not be suitable for everyone.
1. Promotes Relaxation and Sleep
Ashwagandhaandmagnesiumare thought to have a positive impact on mental health,relaxation, and sleep in a few different ways.
Ashwagandha can help balance stress hormones, reduce inflammation, and support serotonin levels, while magnesium is key for:
Combining the two may aid in regulating the body’s overall stress response, promoting relaxation and better sleep.
Some studies suggest that these supplements may helpsleep disorderslike insomnia and mental health conditions like anxiety.Specifically, the research found that ashwagandha may improve sleep quality and symptoms ofgeneralized anxiety disorder (GAD).
Other research shows magnesium can help adults with insomnia, allowing them to fall asleep more quickly and stay asleep longer.
2. Helps Manage and Relieve Stress
Ashwagandha (adaptogens) compounds can help stabilize stress and cognitive function.Research shows that ashwagandha supplements can reduce stress levels and may limit stress-related weight gain.They may also lower levels ofcortisol(stress hormone) and improve the effects of stress on the body and mind.
3. Aids Mood Regulation
Ashwagandha may help increaseserotonin, a chemical in the brain that helps regulate mood. Studies suggest that it may improve mood in adults who report being under stress and has a positive impact onanxiety, depression, and food cravings.
Magnesium is also key for mood regulation as a micronutrient incentral nervous systemfunction. And due to its role in nerve transmission and brain cell structuring, It may help reduceanxiety.
Research found that having lower levels of magnesium in the body is linked to depressive symptoms. Some experts theorize thatmagnesium supplements, in combination with standardmedical treatment for depression, may help.
4. Other Possible Health Benefits
In addition to assisting with sleep, stress, anxiety, and depression, ashwagandha provides antioxidants and anti-inflammatory benefits, while magnesium is essential for numerous processes within the body.
Specifically, research shows that supplementing with ashwagandha may be supportive of:
Evidence suggests thatmagnesium can help:
How to Take Them Together
There is not an official recommended dose for taking ashwagandha and magnesium together. However, knowing the dosages of ashwagandha that have been researched for specific intended benefits may be helpful. For example:
Magnesium has a daily tolerable upper limit (UL). Taking more than 350 mg ofmagnesium dailyis not recommended for most healthy adults. This doesn’t include magnesiumconsumed naturally in food, though, and may vary depending on factors like age, sex, medical conditions, and whether you’re pregnant or breastfeeding.
Taking too many of anysupplementscan lead to potential health risks and side effects. When it comes to ashwagandha, the following side effects come with excessive doses:
Takingmagnesium in higher dosescan causediarrheaand nausea. An excessively high dose (like more than 5,000 mg daily) may cause magnesium toxicity, which may cause:
Check with a healthcare provider if you have questions about which formula or amount is best for you.
How Long Can You Take This Supplement Combo?
Research indicates that ashwagandha is likely safe for short-term use in most healthy adults. One of the most studied time frames for ashwagandha use is three months, though it may be safe to take 1,250 mg per day for up to six months. Still, more evidence is needed on its long-term use and safety.
Since magnesium is naturally found in food, it’s considered safe to take long term as long as the amount doesn’t exceed the tolerable daily limit.
Best Time to Take Ashwagandha Based on Your Health Goals, According to Science
Is the Combo Safe for Everyone?
While ashwagandha and magnesium are generally safe to take together, consider checking with a healthcare provider before starting up a newsupplement routine, especially if you have an underlying health condition or are currently taking any medications.
Specifically, people who havekidney function issuesmay not be candidates for taking magnesium, as it can lead to dangerously high magnesium levels in the body.
People who are pregnant or breastfeeding should avoid using ashwagandha, as there isn’t enough evidence on the safety of this supplement during pregnancy or lactation.
Potential Drug Interactions
Ashwagandha may interact negatively with:
Magnesium has been shown tointeract with the following:
What About Combination Products?
Whether taking ashwagandha and magnesium as separate products or in one combined supplement, it’s a good idea to read and follow the instructions on the label. Because the Food and Drug Administration (FDA) does notregulate supplementslike it does medications, look for products that third-party organizations likeConsumerLab.comandU.S. Pharmacopeia (USP)have tested for purity and potency.
In addition, supplements containing ashwagandha and magnesium combined might cause an upset stomach or other digestive issues, as each can cause these side effects.
Summary
Ashwagandha delivers anti-inflammatory and antioxidant properties, aiding in sleep and stress management. Magnesium is a nutrient found naturally in food that likely supports mental health and mood regulation.
Each is available in various oral supplement forms and may be taken in a combined product. Consult a healthcare provider for personalized dosage recommendations before trying out this duo, particularly if you have an underlying health condition or are taking other medications or supplements.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health Office of Dietary Supplements.Ashwagandha: Is it helpful for stress, anxiety, and sleep?Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients.2017;9(5):429. doi:10.3390/nu9050429Botturi A, Ciappolino V, Delvecchio G et al.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S.Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;60:101556. doi:10.1016/j.smrv.2021.101556MedlinePlus.Ashwagandha.Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-zLopresti AL, Smith SJ.Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials.J Herb Med. 2021;28:100434. doi:10.1016/j.hermed.2021.100434Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Remenapp A, Coyle K, Orange T et al.Efficacy of withania somnifera supplementation on adult’s cognition and mood.J Ayurveda Integr Med. 2022;13(2):100510. doi:10.1016/j.jaim.2021.08.003Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: Findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB.Effects of ashwagandha (Withania somnifera) on physical performance: Systematic review and bayesian meta-analysis.J Funct Morphol Kinesiol. 2021;6(1):20. doi:10.3390/jfmk6010020Gómez Afonso A, Fernandez-Lazaro D, Adams DP, Monserdà-Vilaró A, Fernandez-Lazaro CI.Effects of Withania somnifera (ashwagandha) on hematological and biochemical markers, hormonal behavior, and oxidant response in healthy adults.Curr Nutr Rep. 2023;12(3):465-477. doi:10.1007/s13668-023-00481-0Speers AB, Cabey KA, Soumyanath A, Wright KM.Effects of withania somnifera(ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia.Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159X19666210712151556Rao SSC, Brenner DM.Efficacy and safety of over-the-counter therapies for chronic constipation: An updated systematic review.Am J Gastroenterol. 2021;116(6):1156-1181. doi:10.14309/ajg.0000000000001222Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials.Hypertension. 2016;68(2):324-33. doi:10.1161/HYPERTENSIONAHA.116.07664Rondanelli M, Faliva MA, Tartara A, et al.An update on magnesium and bone health.Biometals. 2021;34(4):715-736. doi:10.1007/s10534-021-00305-0NatMed.Ashwagandha. In:NatMed.National Institutes of Health Office of Dietary Supplements.Magnesium.U.S. Food and Drug Administration.Questions and answers on dietary supplements.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health Office of Dietary Supplements.Ashwagandha: Is it helpful for stress, anxiety, and sleep?Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients.2017;9(5):429. doi:10.3390/nu9050429Botturi A, Ciappolino V, Delvecchio G et al.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S.Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;60:101556. doi:10.1016/j.smrv.2021.101556MedlinePlus.Ashwagandha.Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-zLopresti AL, Smith SJ.Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials.J Herb Med. 2021;28:100434. doi:10.1016/j.hermed.2021.100434Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Remenapp A, Coyle K, Orange T et al.Efficacy of withania somnifera supplementation on adult’s cognition and mood.J Ayurveda Integr Med. 2022;13(2):100510. doi:10.1016/j.jaim.2021.08.003Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: Findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB.Effects of ashwagandha (Withania somnifera) on physical performance: Systematic review and bayesian meta-analysis.J Funct Morphol Kinesiol. 2021;6(1):20. doi:10.3390/jfmk6010020Gómez Afonso A, Fernandez-Lazaro D, Adams DP, Monserdà-Vilaró A, Fernandez-Lazaro CI.Effects of Withania somnifera (ashwagandha) on hematological and biochemical markers, hormonal behavior, and oxidant response in healthy adults.Curr Nutr Rep. 2023;12(3):465-477. doi:10.1007/s13668-023-00481-0Speers AB, Cabey KA, Soumyanath A, Wright KM.Effects of withania somnifera(ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia.Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159X19666210712151556Rao SSC, Brenner DM.Efficacy and safety of over-the-counter therapies for chronic constipation: An updated systematic review.Am J Gastroenterol. 2021;116(6):1156-1181. doi:10.14309/ajg.0000000000001222Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials.Hypertension. 2016;68(2):324-33. doi:10.1161/HYPERTENSIONAHA.116.07664Rondanelli M, Faliva MA, Tartara A, et al.An update on magnesium and bone health.Biometals. 2021;34(4):715-736. doi:10.1007/s10534-021-00305-0NatMed.Ashwagandha. In:NatMed.National Institutes of Health Office of Dietary Supplements.Magnesium.U.S. Food and Drug Administration.Questions and answers on dietary supplements.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health Office of Dietary Supplements.Ashwagandha: Is it helpful for stress, anxiety, and sleep?Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients.2017;9(5):429. doi:10.3390/nu9050429Botturi A, Ciappolino V, Delvecchio G et al.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S.Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;60:101556. doi:10.1016/j.smrv.2021.101556MedlinePlus.Ashwagandha.Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-zLopresti AL, Smith SJ.Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials.J Herb Med. 2021;28:100434. doi:10.1016/j.hermed.2021.100434Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Remenapp A, Coyle K, Orange T et al.Efficacy of withania somnifera supplementation on adult’s cognition and mood.J Ayurveda Integr Med. 2022;13(2):100510. doi:10.1016/j.jaim.2021.08.003Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: Findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB.Effects of ashwagandha (Withania somnifera) on physical performance: Systematic review and bayesian meta-analysis.J Funct Morphol Kinesiol. 2021;6(1):20. doi:10.3390/jfmk6010020Gómez Afonso A, Fernandez-Lazaro D, Adams DP, Monserdà-Vilaró A, Fernandez-Lazaro CI.Effects of Withania somnifera (ashwagandha) on hematological and biochemical markers, hormonal behavior, and oxidant response in healthy adults.Curr Nutr Rep. 2023;12(3):465-477. doi:10.1007/s13668-023-00481-0Speers AB, Cabey KA, Soumyanath A, Wright KM.Effects of withania somnifera(ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia.Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159X19666210712151556Rao SSC, Brenner DM.Efficacy and safety of over-the-counter therapies for chronic constipation: An updated systematic review.Am J Gastroenterol. 2021;116(6):1156-1181. doi:10.14309/ajg.0000000000001222Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials.Hypertension. 2016;68(2):324-33. doi:10.1161/HYPERTENSIONAHA.116.07664Rondanelli M, Faliva MA, Tartara A, et al.An update on magnesium and bone health.Biometals. 2021;34(4):715-736. doi:10.1007/s10534-021-00305-0NatMed.Ashwagandha. In:NatMed.National Institutes of Health Office of Dietary Supplements.Magnesium.U.S. Food and Drug Administration.Questions and answers on dietary supplements.
National Institutes of Health Office of Dietary Supplements.Ashwagandha: Is it helpful for stress, anxiety, and sleep?
Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients.2017;9(5):429. doi:10.3390/nu9050429
Botturi A, Ciappolino V, Delvecchio G et al.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661
Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S.Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;60:101556. doi:10.1016/j.smrv.2021.101556
MedlinePlus.Ashwagandha.
Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z
Lopresti AL, Smith SJ.Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials.J Herb Med. 2021;28:100434. doi:10.1016/j.hermed.2021.100434
Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9
Remenapp A, Coyle K, Orange T et al.Efficacy of withania somnifera supplementation on adult’s cognition and mood.J Ayurveda Integr Med. 2022;13(2):100510. doi:10.1016/j.jaim.2021.08.003
Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: Findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
Tarleton EK, Littenberg B, MacLean CD, et al.Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067
Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB.Effects of ashwagandha (Withania somnifera) on physical performance: Systematic review and bayesian meta-analysis.J Funct Morphol Kinesiol. 2021;6(1):20. doi:10.3390/jfmk6010020
Gómez Afonso A, Fernandez-Lazaro D, Adams DP, Monserdà-Vilaró A, Fernandez-Lazaro CI.Effects of Withania somnifera (ashwagandha) on hematological and biochemical markers, hormonal behavior, and oxidant response in healthy adults.Curr Nutr Rep. 2023;12(3):465-477. doi:10.1007/s13668-023-00481-0
Speers AB, Cabey KA, Soumyanath A, Wright KM.Effects of withania somnifera(ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia.Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159X19666210712151556
Rao SSC, Brenner DM.Efficacy and safety of over-the-counter therapies for chronic constipation: An updated systematic review.Am J Gastroenterol. 2021;116(6):1156-1181. doi:10.14309/ajg.0000000000001222
Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials.Hypertension. 2016;68(2):324-33. doi:10.1161/HYPERTENSIONAHA.116.07664
Rondanelli M, Faliva MA, Tartara A, et al.An update on magnesium and bone health.Biometals. 2021;34(4):715-736. doi:10.1007/s10534-021-00305-0
NatMed.Ashwagandha. In:NatMed.
National Institutes of Health Office of Dietary Supplements.Magnesium.
U.S. Food and Drug Administration.Questions and answers on dietary supplements.
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