Is it Safe to Take Ashwagandha and Magnesium Together?
Taking ashwagandha and magnesium in the exact dosage isn't usually risky. Ashwagandha is a widely used herb, popular for stress relief and sleep enhancement [1]. Meanwhile, magnesium is a mineral that can help with relaxation and sleep and is safe for most, especially in oral supplementation or food [2].
However, be careful, as ashwagandha and magnesium can react with certain medications. Ashwagandha can interact with immunosuppressants, sedatives, anticonvulsants, thyroid hormone drugs, diabetes drugs, and high blood pressure medications [2].
Magnesium can also cause interactions with:
- Aminoglycoside
- Quinolone
- Tetracycline antibiotics
- Calcium channel blockers
- Muscle relaxants
- Water pills
- Bisphosphonates [2].
Therefore, it is advisable to consult with a doctor before starting a new diet with supplements such as ashwagandha and magnesium. They can offer tailored suggestions based on your health history and medications.
Benefits of Taking Ashwagandha and Magnesium Together
Ashwagandha and magnesium combined can be a potent health combo.
Ashwagandha is a stress-busting adaptogenic herb that can offset stress's physical and psychological impact. Regular ashwagandha administration can lower cortisol levels, which can be beneficial for alleviating anxiety [3].
Conversely, magnesium is an essential mineral for a lot of functions. Intake of 500 mg/d-1000 mg/d can bring blood pressure down to 5.6/2.8 mm Hg [4].
Both of these supplements can act in combination to make it more effective.
Cognitive Function and Mood Regulation
Ashwagandha with magnesium improves memory, focus, and thinking abilities. This can significantly help if you suffer from stress-related cognitive disorders. Both herbs can be used as mood stabilizers to maintain mood and decrease symptoms of anxiety or depression associated with stress [5].
Physical Performance and Energy
Both ashwagandha and magnesium may simultaneously encourage excellent mental and physical health. Ashwagandha also enhances energy and alleviates fatigue. Stacking these herbs together can increase endurance, muscle power, and repair during exercises or sports [5].
Cardiovascular Health
Since magnesium enhances the efficacy of all antihypertensive classes, the possible cardiovascular effects could be beneficial [4].
Blood Sugar Management
Magnesium is better at insulin sensitivity, hyperglycemia, and diabetes, so blood sugar control might be possible [4].
Risks of taking ashwagandha and magnesium together
Whether specific risks exist between ashwagandha and magnesium supplementation might not be clear. So far, this combination has not been studied directly. However, you must understand the potential adverse effects of each supplement in detail.
Most individuals have nothing to worry about in Ashwagandha.
However, it can lead to:
- Irritability
- Gastric upset
- Drowsiness
- Low blood pressure
- Insomnia
- Restlessness
- Occasional allergic reactions.
It can also affect hormones and thyroid activity [6]. In some cases, ashwagandha has been associated with thyrotoxicosis, a condition characterised by excessive thyroid hormone levels [7]. Also, remember that ashwagandha can be mixed with immunosuppressants, sedatives, anticonvulsants, thyroid hormones, diabetes medication and medications for high blood pressure [2].
- Magnesium is a vital mineral that is usually safe to eat. However, an overdose of magnesium can cause: diarrhoea,
- nausea and
- cramping of the stomach.
Magnesium overdose, when taken in extreme cases, may cause:
- Slowed or abnormal heartbeat
- Low blood pressure
- Confusion
- Slow breathing
- Coma and death
Consult a doctor or physician before utilizing a new supplement protocol, especially if you’re on any other medication or have an existing medical condition.