From the Guidelines
Yes, you can generally take magnesium and ashwagandha together at night, but it is crucial to be aware of potential interactions and side effects, particularly if you are taking other medications or have underlying health conditions. Both supplements are commonly used to promote relaxation and improve sleep quality. For magnesium, a typical dose ranges from 200-400mg, while ashwagandha is often taken at 300-600mg before bedtime. These supplements may work synergistically, as magnesium helps relax muscles and regulate neurotransmitters involved in sleep, while ashwagandha is an adaptogenic herb that can reduce stress and anxiety. This combination might be particularly beneficial if you experience both physical tension and mental stress that interfere with sleep. However, it's essential to start with lower doses of each to assess your tolerance, as magnesium can cause digestive issues in some people, particularly magnesium oxide forms. Magnesium glycinate or citrate are generally better tolerated.
Some key considerations when taking these supplements together include:
- Potential for increased sedation due to the combination of ashwagandha's sedative properties and magnesium's relaxing effects on the body 1.
- Importance of consulting with a healthcare provider before combining these supplements if you're taking medications, especially those for thyroid conditions, blood pressure, or diabetes, as ashwagandha may interact with certain medications 1.
- Awareness of the potential risks associated with certain dietary supplements, such as increased risk of bleeding complications or myositis/rhabdomyolysis, although these are more relevant in the context of surgery or specific medical conditions 1.
- The need to be cautious with the dosage and form of magnesium, as rapid administration can cause hypotension 1.
Given the potential benefits and risks, it is recommended to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications. This will help ensure safe and effective use of magnesium and ashwagandha together at night.
From the Research
Magnesium and Ashwagandha Interaction
- There is no direct evidence of the interaction between magnesium and ashwagandha when taken together at night 2, 3, 4, 5, 6.
- However, studies suggest that both magnesium and ashwagandha may have a positive effect on sleep quality when taken separately 2, 4, 5.
Effects of Ashwagandha on Sleep
- Ashwagandha has been shown to be an effective and safe intervention in young adult populations to help manage stress and its detrimental impacts on sleep and satiety in as little as 30 days 2.
- The study found that ashwagandha group experienced lower cravings than the placebo group over time at the end of the study, and group membership affected final sleep using initial sleep as a covariate 2.
Effects of Magnesium on Sleep
- Magnesium has been associated with improved sleep quality, including reduced sleep-onset latency, night awakenings, and improved sleep duration 5.
- However, the evidence is not conclusive, and further research is needed to fully understand the relationship between magnesium and sleep quality 5.
Combination of Supplements for Sleep
- While there is limited evidence on the specific combination of magnesium and ashwagandha, other studies suggest that combining supplements such as amino acids, vitamin D, and melatonin may be beneficial for improving sleep quality 4.
- However, it is essential to consult with a healthcare professional before taking any supplements, especially when combining them, to ensure safety and efficacy.