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. Ultimately, it is best to recommend either of these supplements based on individual needs and preferences. Ashwagandha’s main active ingredients are withanolides, which are believed to carry a host of benefits including the ability to ease stress. Stress has been linked to poorer sleep quality Ashwagandha powder can easily be mixed with smoothies, juice and milk as a great alternative to taking ashwagandha tablets. You can also get ashwagandha gummies and liquid, too.

National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source : Ashwagandha has been used in traditional Ayurvedic medicine to boost energy and lessen pain, inflammation, and anxiety. According to the evidence, the main bioactive molecules that carry the medicinal properties of the shrub are steroidal lactones called withanolides [11] .

Mehla, J., Gupta, P., Pahuja, M., Diwan, D., & Diksha, D. (2020). Indian medicinal herbs and formulations for Alzheimer’s disease, from traditional knowledge to scientific assessment. Brain Sciences, 10(12), 964. That's because it helps balance the function of your endocrine system and especially its response to stress. It can help regulate cortisol levels which correlate with your sleep quality [14] . A healthy female individual should consume 310-320mg of magnesium per day, and males around 400-420 mg, which covers food intake as well. Staying in this range will ensure safety with oral magnesium consumption since there are no major adverse effects of taking this mineral on a regular basis.

Cortisol (stress hormone) levels - it’s recommended you take 500 to 600mg a day for six to 12 weeks. National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , yet over 30% of adults Now, let’s look at how these two supplements can work together. Ashwagandha and magnesium are each powerful on their own, but when combined, they can offer additional health benefits. Improved Sleep Quality Magnesium is a key mineral for more than 300 enzymes in the body and is involved in many physiological processes. It acts as a natural anti-stress, anti-epileptic, and immune system enhancer. It’s also important for cardiovascular health and the maintenance of mood and energy levels. Ashwagandha for stress - in a study of chronically-stressed adults, those who supplemented with ashwagandha reported significantly greater reductions in cortisol compared with the control group. Those taking the highest dose experienced a 30% average reductionBoth Ashwagandha and Magnesium are known to promote quality sleep. Ashwagandha does this by reducing stress and anxiety levels, while magnesium aids by promoting relaxation and regulating sleep hormones. Their combined effects could potentially offer a natural and effective solution for individuals suffering from poor sleep or insomnia (7, 2). Enhanced Stress Management

Magnesium also has potent anti-stress and anxiolytic effects. A systematic review of 18 studies shows that magnesium supplementation can also help improve indices of subjective anxiety in both men and women [18] . Ashwagandha ( Withania somnifera), also known as “Indian Winter cherry” or Indian Ginseng,” is an evergreen shrub that’s found in India, Africa and parts of the Middle East. For example, when taken in combination, these two supplements may add to each other's potent stress-reducing and anti-anxiety effects. 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.In general, you can take ashwagandha any time of day or night. However, you may prefer to take it in the morning or evening, depending on your goals and tolerance. Taking it in the morning As with taking any supplement, it’s important ashwagandha is taken in line with the manufacturer’s guidance. Ashwagandha is regarded as an adaptogen, which is a term for substances and plant extracts that improve the body's capacity to fend off the negative effects of stress and support or restore its homeostasis. The plant is also known for its calming effects and has been used in anxiety, stress, insomnia, fatigue, and other conditions. Some fruit juices can also be a problem, particularly grapefruit juice, which impairs the body's normal breakdown of certain statins, allowing them to build up to potentially excessive levels in the blood. Since the effects of grapefruit juice may last as long as 3 days, it should be avoided if you are taking atorvastatin (Lipitor), lovastatin (Mevacor, Altoprev) or simvastatin (Zocor). However, some other statins do not seem to be affected by grapefruit juice, including pravastatin (Pravachol), fluvastatin (Lescol) and rosuvastatin (Crestor). Therefore, supplementing with magnesium has a variety of benefits for physical health and mental well-being [3] . It helps regulate blood pressure, maintains heart health, bone health, and may even have a positive impact on diabetes, depression, migraines, and anxiety.

National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source systems. It is said to have anti-inflammatory and antioxidant The large list of ashwagandha health benefits includes relieving stress, aiding sleep, increasing energy levels and improving concentration. 8It 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? Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus, 11(9), e5797.