Can You Take Ashwagandha and Magnesium Together? Is it Safe?

Are you considering taking ashwagandha and magnesium together but unsure if it’s a good idea? 

This article will explore the safety, potential benefits, and best practices for combining these two supplements to help you make an informed decision.

Is it Safe to Take Ashwagandha and Magnesium Together?

Yes, it is generally safe to take ashwagandha and magnesium together. They don’t affect the same things in our bodies, so mixing them shouldn’t cause any issues.

Both supplements are well-tolerated and offer various health benefits when taken individually, so it’s only natural to think they would work well together.

However, as we always say, it’s always a good idea to check in with your doc before mixing supplements just to cover all the bases and address any possible underlying issues.

Will Taking Ashwagandha and Magnesium Together Lead to Additional Benefits?

It is possible that taking ashwagandha and magnesium will lead to additional benefits, but the chances are slim. 

Since there’s not much research out there specifically looking at these two supplements together, we’re left with making educated guesses. 

Based on what we know, it’s not likely that they have any synergistic effects or boost each other’s benefits. What’s more probable is that you’ll just enjoy the individual advantages of both ashwagandha and magnesium when taking them together.

What are the Benefits of Taking Ashwagandha and Magnesium Together?

Even if these two don’t lift each other up, their benefits are well-known and well-researched. 

On that note, there are quite a few benefits you could expect if you take magnesium and ashwagandha together.

First, you might notice a difference in how stressed or, better yet, calm you are.

Ashwagandha is an adaptogenic herb that helps the body adapt to stress, while magnesium plays a crucial role in regulating the central nervous system and supporting healthy stress responses. [1]

How well will this transform your quality of life – that’s partially up to you – but there’s a good chance you will feel calmer than usual.

Next up, you could possibly expect improved sleep.

Magnesium supposedly has a calming effect on the nervous system, which is why it has become an over-the-counter sleep remedy.  As for ashwagandha, there have been some studies that have shown improvements in this area. [2

However, we still need a lot more research on both of these if we were to make any bold claims about their effects on sleep.

Finally, there’s a chance your muscles could feel better.

Magnesium is essential for proper muscle function, and one of the main symptoms of magnesium deficiency is muscle cramps and tension. Adding ashwagandha, which has anti-inflammatory properties, to the mix – may help alleviate muscle-related discomfort even further.

Apart from that, you could experience some improvements in athletic performance or notice an increase in your testosterone levels, but that’s mainly thanks to ashwagandha, not magnesium. [3]

What is an Optimal Dosage When Taking Ashwagandha and Magnesium Together?

There really isn’t an optimal dosage for taking ashwagandha and magnesium together, as there hasn’t been any credible research on the mixture of the two. Also, the optimal dosage will also vary depending on individual needs and the specific supplement forms being used. 

That said, the recommended daily allowance (RDA) for magnesium is 310-420 mg for adults, while ashwagandha dosage can range from 300-600 mg per day

But don’t just take that to heart. If you plan on taking any of these long-term – please talk to your doctor first.

When is the Best Time of Day to Take Ashwagandha and Magnesium?

There isn’t a one-size-fits-all answer to this question, as the best time to take these supplements will vary depending on individual preference

Some people prefer to take ashwagandha in the morning, while others may find it more beneficial at night to aid relaxation and sleep. Similarly, magnesium can be taken at any time of day, but some people find it more effective for relaxation and sleep when taken in the evening.

In all honesty, all of this is just a matter of preference. Neither of these has immediate effects on the body. Both magnesium and ashwagandha take at least 7 days (possibly even more) to “start working”, which pretty much means timing makes no difference at all.

Can I Take Ashwagandha in the Morning and Magnesium at Night?

Yes, you can take ashwagandha in the morning and magnesium at night if that schedule works best for you. 

Or you can do it the other way around. It doesn’t really matter.

Just make sure you eat before you take magnesium, as it can cause diarrhea if taken on an empty stomach.

Is Melatonin, Magnesium, and Ashwagandha an Effective Combination for Sleep?

The combination of melatonin, magnesium, and ashwagandha is thought to be an effective solution for improving sleep quality.

Melatonin is a hormone that regulates the sleep-wake cycle, while magnesium and ashwagandha have calming effects on the nervous system, which can help promote relaxation and better sleep.

In theory, that should work well together, and you should sleep like a baby.

However, it’s not really that simple.

First of all, melatonin doesn’t do much (if anything) for your sleep quality. It’s mainly there to trick your brain into thinking it’s time for sleep, and it’s arguably only beneficial if you’re struggling with jet lag or you’re working in shifts. [4]

So, it can put you to sleep, but it can’t help you sleep better.

As for magnesium and ashwagandha – we still need more evidence.

It’s like we said earlier – there’s a case to be made here, but we still need more research on the matter.

Stress-relieving effects of both (especially ashwagandha) are undeniable, but their effects on actual sleep quality are yet to be determined.


In conclusion, taking ashwagandha and magnesium together is generally safe, and although there isn’t strong evidence of synergistic effects, you can still enjoy the individual benefits of both supplements. 

So, whether you’re seeking stress relief, better sleep, or improved muscle function, this combo might be worth a shot. 

Just remember to stay informed, talk to your doc beforehand, and listen to your body at all times.


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