Is it Safe to Take Ashwagandha and Magnesium Together?
Yes, it is generally safe to take ashwagandha and magnesium together. Ashwagandha is a traditional herb known for its calming and relaxing effects, often used to manage stress and improve sleep quality [1]. On the other hand, magnesium is a mineral that can aid with relaxation and sleep that is considered safe for most people to take, especially in the form of oral supplements or through food [2].
However, it's important to note that both ashwagandha and magnesium may interact with certain medications. Ashwagandha may interact with immunosuppressants, sedatives, anticonvulsants, thyroid hormone medications, diabetes medications, and high blood pressure medications [2]. Magnesium may interact with aminoglycoside, quinolone, and tetracycline antibiotics, calcium channel blockers, muscle relaxants, water pills, and bisphosphonates [2].
Therefore, it's always a good idea to consult with a healthcare professional before starting any new supplement regimen, including ashwagandha and magnesium. They can provide personalised advice based on your health history and current medications.
Benefits of Taking Ashwagandha and Magnesium Together
Ashwagandha and magnesium, when taken together, can offer a range of potential health benefits.
Ashwagandha is an adaptogenic herb known for its stress-reducing properties. It can help manage the physical and psychological effects of stress more effectively. Regular doses of ashwagandha may help decrease cortisol levels, which can have a positive effect on reducing stress [3].
Magnesium, on the other hand, is a mineral that plays a crucial role in many bodily functions. It can reduce blood pressure as much as 5.6/2.8 mm Hg with an intake of 500 mg/d to 1000 mg/d [4].
When combined, these two supplements may work synergistically to enhance their individual benefits.
Cognitive Function and Mood Regulation
The combination of ashwagandha and magnesium may enhance cognitive function, including memory, concentration, and mental clarity. This can be especially beneficial if you're dealing with stress-related cognitive issues. Both herbs also have the potential to support mood regulation, helping to stabilise mood and reduce symptoms of anxiety or depression related to stress [5].
Physical Performance and Energy
Ashwagandha and magnesium may also promote greater physical and mental vitality. Ashwagandha supports energy levels and reduces feelings of exhaustion. If you engage in physical activities or workouts, combining these herbs may provide better endurance, muscle strength, and recovery [5].
Cardiovascular Health
Magnesium has been shown to increase the effectiveness of all antihypertensive drug classes, suggesting it could be beneficial for cardiovascular health [4].
Blood Sugar Management
Magnesium has been associated with improved insulin sensitivity, hyperglycemia, and diabetes mellitus, suggesting it could be beneficial for blood sugar management [4].
Risks of taking ashwagandha and magnesium together
There may not be sufficient evidence to answer exactly whether there are specific risks associated with taking ashwagandha and magnesium together. The current research does not directly address this combination. However, it's important to understand the potential side effects of each supplement individually.
Ashwagandha is generally considered safe for most people. However, it may cause side effects such as mood changes, digestive issues, drowsiness, low blood pressure, insomnia, restlessness, and rare allergic reactions. It can also have hormonal effects and impact thyroid function [6]. In some cases, ashwagandha has been associated with thyrotoxicosis, a condition characterised by excessive thyroid hormone levels [7]. It's also important to note that ashwagandha may interact with certain medications, including immunosuppressants, sedatives, anticonvulsants, thyroid hormone medications, diabetes medications, and high blood pressure medications [2].
As for magnesium, it is an essential mineral that is generally safe to consume. However, taking too much magnesium can lead to diarrhoea, nausea, and abdominal cramping. In extreme cases, magnesium overdose can cause irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and even death.
As for magnesium, it is an essential mineral that is generally safe to consume. However, taking too much magnesium can lead to diarrhoea, nausea, and abdominal cramping. In extreme cases, magnesium overdose can cause irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and even death.
Always consult with a healthcare professional before starting any new supplement regimen, especially if you are currently taking other medications or have underlying health conditions.