Ashwagandha and Magnesium: Benefits and Differences

Disclaimer: None of what is published on is intended to be professional medical advice. Consult your health practitioner regarding any medical treatment or diagnosis.

fruits and vegetables and nuts on a table

Among the many potential benefits that CBD and other hemp-derived cannabinoids have to offer, a number of consumers have introduced other supplements to enhance their day-to-day lives and work to improve specific symptoms they may have.

Ashwagandha and magnesium are two such options steadily gaining traction in the wellness space, offering many of the same potential benefits as some hemp-derived cannabinoids — though the way they interact with our bodies is distinct. Both supplements may be ideal options for consumers looking to relieve stress.

It is helpful to know more about supplements before you introduce them to your regimen. When it comes to ashwagandha and magnesium, what exactly can users expect? What specific benefits do these two supplements hold? Should consumers take one or the other, or can they be mixed together?

If you’re curious about introducing ashwagandha, magnesium, or both into your routine, you’ve come to the right spot!

Key Takeaways

  • Ashwagandha is an herb that has been used for thousands of years to achieve balance, though research has primarily confirmed stress reduction, anti-inflammatory, cognitive benefits, and neuroprotective effects.
  • We all consume magnesium through food, though many adults don’t get enough through diet alone. Supplementing magnesium can mitigate risk as it pertains to a number of diseases and conditions. It can also promote a general sense of well-being.
  • Magnesium and ashwagandha offer similar benefits, though they interact with the body differently. Consumers may find one or the other is more fitting, but many opt to take both to maximize the effects.

    What are the Benefits of Ashwagandha?

    Ashwagandha has long been used in Ayurveda, a traditional form of Indian medicine. It’s an evergreen shrub that grows in Asia and Africa, and it’s been used for thousands and years to help balance the body.

    Ashwagandha has been traditionally used to boost energy, relieve stress, enhance concentration, and reduce inflammation and pain. While much of the evidence surrounding these claims is anecdotal, modern research supports a number of these assertions.

    Notably, studies have shown that ashwagandha indeed has the ability to reduce stress, anti-inflammatory, anti-arthritic, anti-anxiety, and neuroprotective effects, while also helping to improve memory. Still, more large-scale research is needed to fully understand the potential benefits that ashwagandha has to offer.

    What are the Benefits of Magnesium?

    ashwagandha roots

    Magnesium is an element and mineral that serves a number of critical functions in the body. Most people get magnesium through the food they eat, though due to modern food processing and refining methods, some people don’t get enough magnesium through diet alone. In fact, a 2012 study found that around 48% of the U.S. population consumes less than the recommended daily magnesium through food.

    With that said, many consumers can easily supplement magnesium, which can promote a variety of health benefits. In that a magnesium deficiency can contribute to various health conditions, supplementing magnesium may also help to prevent and treat common conditions like migraine headache, metabolic syndrome, diabetes, hypertension, and cardiovascular disease.

    Ensuring an optimal magnesium intake helps the body run more smoothly, and without enough magnesium, areas like the heart, bones, muscles, and nerves can malfunction.

    Ashwagandha vs. Magnesium

    Both ashwagandha and magnesium can have similar effects, though they interact with the body in different ways.

    Magnesium relaxes the nervous system by blocking the activity of calcium at receptors involved in excitation, when energy is applied to a particle or particular system. This action allows magnesium to relax nerves in your body, and supplementing magnesium may lead to better relaxation and sleep.

    Ashwagandha similarly can help to improve sleep quality, though it does so through balancing the endocrine system’s function. Ashwagandha interacts with the brain’s neurotransmitters, which help to promote relaxation and improve sleep quality and quantity.

    So, both ashwagandha and magnesium can offer benefits surrounding stress and anxiety. Ultimately, it’s up to the individual to decide which one is best for them. Some consumers may even opt to take the pair them together for a synergistic effect.

    Can You Take Magnesium and Ashwagandha Together?

    There’s a reason why we talked about both of these supplements! Not only is it safe to pair ashwagandha and magnesium together, but many products will even mix the two for ease of use. The two do not interact with one another, but when taken together, they may enhance the other’s respective benefits.

    In addition to helping with sleep and stress relief, combining the two can help to support muscle relaxation and recovery, support cognitive health and performance, and generally improve mood and wellbeing.

    Other Considerations in Taking Magnesium and Ashwagandha

    While taking both magnesium and ashwagandha is considered generally safe, it’s important to talk to your doctor before adding any new supplement to your routine.

    People with thyroid disorders, autoimmune diseases, those who take sedatives or anti-anxiety medications, those with low blood pressure, and pregnant and breastfeeding individuals are just a few groups that may run into interactions with their conditions and/or medications should they start taking magnesium and/or ashwagandha.


    Final Thoughts

    While ashwagandha and magnesium can be great for sleep, relaxation, and stress relief specifically, both supplements offer a host of unique benefits that can contribute to broader full-body wellness. They both offer similar benefits, though the way they specifically interact with our bodies varies.

    Many consumers opt to take ashwagandha and magnesium together to fully enhance the effects, and a number of companies make products that combine these two supplements.

    If you’re looking to optimize your overall health, get better sleep, and generally promote a better sense of wellness and relaxation, consider trying ashwagandha or magnesium!


    Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.

    Kumar, A., & Kalonia, H. (2008). Effect ofWithania somniferaon sleep-wake cycle in sleep-disturbed rats: Possible GABAergic mechanism. Indian Journal of Pharmaceutical Sciences, 70(6), 806.

    National Institutes of Health. (2016). Office of Dietary Supplements - Magnesium. National Institutes of Health.

    Nowak, L., Bregestovski, P., Ascher, P., Herbet, A., & Prochiantz, A. (1984). Magnesium gates glutamate-activated channels in mouse central neurones. Nature, 307(5950), 462–465.

    Pulopulos, M. M., Hidalgo, V., Puig-Perez, S., Montoliu, T., & Salvador, A. (2020). Relationship between Cortisol Changes during the Night and Subjective and Objective Sleep Quality in Healthy Older People. International Journal of Environmental Research and Public Health, 17(4).

    Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutrition Reviews, 70(3), 153–164.

    Singh, N., Bhalla, M., De Jager, P., & Gilca, M. (2011). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5S).

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