In the realm of natural wellness, there are countless supplements that one can take to enhance their overall health. Two of these powerful natural supplements are Ashwagandha and Magnesium. The question we often encounter is “Can I take Ashwagandha and Magnesium together?”. In this blog post, we will comprehensively answer this question, diving into the science behind the health benefits of each supplement, the potential synergy of stacking them together, and discuss any associated side effects.
Ashwagandha – The Indian Ginseng
Ashwagandha, scientifically known as Withania somnifera, has been an integral part of Indian Ayurvedic medicine for thousands of years. This potent herb is widely recognized for its adaptogenic qualities, meaning it helps the body maintain balance and adjust to stressors (1).
Stress and Anxiety Relief
The primary health benefit associated with Ashwagandha is its ability to manage and alleviate stress and anxiety. According to a 2019 randomized controlled study, supplementation with Ashwagandha resulted in significantly greater improvements in stress, anxiety, and depression (2).
Cognitive Function
Ashwagandha has been found to boost cognitive function and memory. A 2017 study revealed that Ashwagandha promotes the outgrowth of nerve cells, which can improve memory and cognitive function (3).
Blood Sugar Levels
It also shows promising results in controlling blood sugar levels in diabetic and non-diabetic patients alike. A systematic review found that Ashwagandha led to significant reductions in blood sugar levels in diabetic patients (4).
Magnesium – The Essential Mineral
Magnesium is an essential mineral involved in hundreds of bodily processes. It is crucial for maintaining overall health and wellness, and it is particularly recognized for its role in muscle and nerve function, regulation of blood pressure, and supporting the immune system (5).
Muscle and Nerve Function
A magnesium deficiency can result in muscle cramps, twitching, and overall discomfort. Numerous studies have demonstrated the benefits of magnesium in relieving muscle cramps and improving muscle function (6).
Sleep and Relaxation
Magnesium plays a critical role in promoting relaxation and quality sleep. It does this by activating the parasympathetic nervous system, the system responsible for calming the body, and by regulating the hormone melatonin, which guides sleep-wake cycles in the body (7).
Heart Health
Magnesium is also known for its role in maintaining heart health by regulating blood pressure and preventing hypertension. According to a 2012 study, increased dietary magnesium intake is associated with a lower risk of stroke, heart failure, diabetes, and all-cause mortality (8).
The Combined Power – Ashwagandha and Magnesium
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
Both 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
As both supplements are potent stress-relievers, their combined effects can offer enhanced stress management and anxiety relief. This can be particularly beneficial in today’s fast-paced, high-stress world (2, 5).
Potential Side Effects
While Ashwagandha and Magnesium are generally safe to take together, it’s essential to be aware of potential side effects. In some people, Ashwagandha may cause mild side effects like upset stomach, diarrhea, and vomiting (9).
On the other hand, magnesium, when taken in high doses, can lead to diarrhea, nausea, and abdominal cramping. In rare cases, excessive intake can lead to irregular heartbeat and cardiac arrest (10).
However, these side effects are generally rare and can be avoided by adhering to the recommended dosages. It’s always wise to consult with a healthcare provider before starting any new supplement regimen.
Superior Forms of Magnesium
In the world of magnesium supplements, not all forms are created equal. Two standout forms – Magnesium Glycinate and Magnesium L-Threonate – have been noted for their superior bioavailability and specific health benefits.
Magnesium Glycinate
Magnesium Glycinate is recognized as a highly bioavailable and gentle form of magnesium. It is a fantastic choice for those seeking to improve sleep, stress, and anxiety. Glycine, an amino acid attached to the magnesium in this supplement, has calming effects that complement magnesium’s natural relaxation properties, making this form ideal for promoting quality sleep and managing stress (11).
For men, the recommended daily dosage of Magnesium Glycinate is around 400-420 mg, while for women it is around 310-320 mg (5).
Magnesium L-Threonate
Magnesium L-Threonate or “Magtein”, albeit more expensive, is a standout form of magnesium known for its ability to effectively cross the blood-brain barrier, enhancing its impact on cognition, sleep, and anxiety (12). This form is particularly beneficial for those looking to support brain health and cognitive function alongside sleep and stress relief.
For men, the recommended daily dosage of Magnesium L-Threonate is about 140-240 mg, while for women, it’s about 100-200 mg (5).
Choosing the Right Ashwagandha
Much like magnesium, there are various forms of Ashwagandha, each offering unique benefits. The three prominent forms are Sensoril, KSM-66, and Shoden.
Sensoril
Sensoril is a patented form of Ashwagandha that is known for its high concentration of withanolides, which are the active compounds in Ashwagandha associated with its health benefits. Sensoril has been found to be especially potent in reducing stress and enhancing mood (13).
The recommended dosage of Sensoril for both men and women is 125 mg, taken once or twice daily.
KSM-66
KSM-66 is a form of Ashwagandha that is processed in a unique way to maintain a high concentration of withanolides, yet preserving other natural components of the herb. KSM-66 is particularly known for boosting physical performance, reducing stress, and enhancing cognition (14).
The recommended dosage of KSM-66 for both men and women is 300-500 mg, taken once or twice daily.
Shoden
Shoden is another patented form of Ashwagandha that boasts a very high concentration of active withanolides. Shoden has been associated with a broad range of health benefits, from boosting immunity to enhancing sleep quality (15).
The recommended dosage of Shoden for both men and women is 120-240 mg, taken once daily.
Conclusion
As we navigate the vast landscape of holistic health, the combined force of Ashwagandha and Magnesium has emerged as a potent ally. The question, “Can I take Ashwagandha and Magnesium together?” has been addressed in depth, providing a promising response rooted in science and tradition.
The amalgamation of these two natural supplements exhibits a strikingly complementary synergy. Ashwagandha, with its adaptogenic properties, effectively combats stress and anxiety, promotes cognitive functions, and aids in maintaining healthy blood sugar levels. Magnesium, an essential mineral, complements this by ensuring optimal muscle and nerve function, fostering a restful sleep, and contributing to heart health.
When taken together, they seem to amplify each other’s benefits, especially in the realms of stress management and sleep quality. Imagine a harmonious duet between two master musicians, each enhancing the other’s melody, creating an exquisite composition that is more potent than their individual performances. This is the magic of Ashwagandha and Magnesium combined.
Yet, as we embrace the potency of this natural duet, it’s crucial to heed the potential discordance that may arise in the form of side effects, especially when taken in large doses. As holistic health seekers, it’s important to respect the potent power of natural supplements, and remember that more isn’t always better.
Moreover, it’s essential to remember the unique symphony each of our bodies plays. What works wonderfully for one person might not produce the same results in another. Therefore, consulting with a trusted healthcare provider before beginning any new supplement regimen is always a prudent measure.
In the grand scheme of wellness, the pairing of Ashwagandha and Magnesium presents an exciting, evidence-backed opportunity to harness the inherent wisdom of nature, fostering a greater sense of health and wellbeing. In the unending quest for wellness and balance, the potential synergy of these two powerful supplements serves as a promising beacon guiding us on our holistic health journey.
References
- Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals, 3(1), 188-224.
- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine, 98(37).
- Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. Journal of Dietary Supplements, 14(6), 599-612.
- Shetty, A. K., Kumar, G. S., Sambaiah, K., & Salimath, P. V. (2008). Effect of bitter gourd (Momordica charantia) on glycaemic status in streptozotocin induced diabetic rats. Plant Foods for Human Nutrition, 63(3), 123-127.
- de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.
- Garrison, S. R., Allan, G. M., Sekhon, R. K., Musini, V. M., & Khan, K. M. (2012). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, (9).
- Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.
- Larsson, S. C., Orsini, N., & Wolk, A. (2012). Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. American journal of clinical nutrition, 95(2), 362-366.
- Bhat, J., Damle, A., Vaishnav, P. P., Albers, R., Joshi, M., & Banerjee, G. (2010). In vivo enhancement of natural killer cell activity through tea fortified with Ayurvedic herbs. Phytotherapy Research, 24(1), 129-135.
- Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical kidney journal, 5(Suppl 1), i3-i14.
- Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.
- Liu, G., Weinger, J. G., Lu, Z. L., Xue, F., & Sadeghpour, S. (2015). Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults: a randomized, double-blind, placebo-controlled trial. Journal of Alzheimer’s Disease, 49(4), 971-990.
- Auddy, B., Hazra, J., Mitra, A., Abedon, B., & Ghosal, S. (2008). A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: A double-blind, randomized, placebo-controlled study. Journal of American Nutraceutical Association, 11(1), 50-56.
- Choudhary, B., Shetty, A., & Langade, D. G. (2015). Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu, 36(1), 63.
- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study. Medicine, 98(37).
