Ashwagandha Vs. Magnesium: Which is Better for Sleep?
Are you looking for natural ways to reduce stress, improve sleep, and enhance overall health? Ashwagandha and Magnesium are 2 perfect herbs for you. This article will provide an overview of both types, as well as compare Ashwagandha vs Magnesium and how to combine them.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Ashwagandha and Magnesium both have the ability to reduce stress, improve sleep quality, and enhance physical and mental health.
- Magnesium may help to control blood sugar, lower blood pressure, and aid digestion, while Ashwagandha can improve heart health.
- Ashwagandha can help manage infertility in women, while Magnesium helps enhance reproductive health in both men and women.
- What are Ashwagandha Benefits for Health?
- Ashwagandha, also known as "Indian ginseng," is an herb that has long been used in Indian Ayurvedic medicine. Thanks to its valuable biological compounds, Ashwagandha offers many potential health benefits, especially the ability to reduce stress and enhance physical and mental health.
What are Ashwagandha Benefits for Health?
Ashwagandha, also known as "Indian ginseng," is an herb that has long been used in Indian Ayurvedic medicine. Thanks to its valuable biological compounds, Ashwagandha offers many potential health benefits, especially the ability to reduce stress and enhance physical and mental health.
May Reduce Stress
One study used extended-release capsules containing 300 mg of Prolanza brand Ashwagandha root extract over the course of 90 consecutive days. Participants who took one Ashwagandha capsule daily reported significant improvements in memory, concentration, sleep quality, and overall psychological well-being. Stress levels were also reduced, and the drug appeared to be both well-tolerated and safe.[1]
Support Sleep Disorders
Currently, many sleeping pills can cause side effects. Therefore, people are researching herbal alternatives. A recent study showed that using Ashwagandha root extract for 10 weeks (300 mg of extract twice daily) had significant improvements in sleep quality, helping users fall asleep faster.
Researchers suggest this could be a potential treatment for people suffering from insomnia and stress.[2]
Potential Infertility treatment
Orally administered Concentration of Ashwagandha Root Extract (HCARE) has been shown in one study to enhance sexual performance in healthy women. Significant improvements in sexual desire, lubrication, orgasm, and number of successful intercourses were observed in a placebo-controlled trial.[3]
What are the Benefits of Magnesium for Health?
Magnesium is an indispensable mineral that participates in more than 300 biochemical reactions in the body. It plays an important role in various body functions, including:
- Blood sugar control: Magnesium supplements may improve blood sugar control and insulin sensitivity, especially for people with diabetes.
- Reduces constipation: Magnesium's natural laxative effects can help relieve constipation and promote regular bowel movements.
- Lower blood pressure: Magnesium supplements may help lower blood pressure in people with hypertension.
- Bone health: Magnesium contributes to increased bone mineral density and reduces the risk of fractures.
- Improves migraines: Magnesium is an essential mineral that can help alleviate migraines. One study followed 133 people with migraines for 12 weeks. People who took 500mg of Magnesium Oxide per day had a reduced severity of migraine attacks compared to those who took a placebo. [4]
Comparing Ashwagandha Vs. Magnesium: Similarities and Differences
Ashwagandha and Magnesium are both popular supplements believed to benefit human health. However, they have different origins, how they work, and some benefits. In this section, let's compare Ashwagandha vs Magnesium!
Similarities
Both types help the body reduce stress by reducing levels of the stress hormone cortisol. Besides, both Ashwagandha and Magnesium also help improve sleep quality and enhance memory and cognitive function.
Differences
The differences between Ashwagandha and Magnesium are summarized in the following table:
| Criteria | Ashwagandha | Magnesium |
| Source | The herb originates from India | Minerals are found in many foods |
| How it works | Affects the immune system, nervous system and hormone levels | Participate in more than 300 chemical reactions in the body |
| Other benefits | Enhance healthy testosterone health, improve fertility in men and women, and support diabetes treatment | May reduce blood pressure, improve cardiovascular health, reduce the risk of kidney stones |
| Dosage | 250-600mg per day | 400-420mg per day for women, 420-500mg per day for men |
| Drug interactions | Antihypertensive drugs, diabetes drugs, anti-anxiety drugs | Antibiotics, diuretics, anticoagulants |
Important note: The appropriate dosage for combining Ashwagandha and Magnesium has not been fully researched. To avoid unwanted effects, consult your doctor before use.
Can You Combine Ashwagandha and Magnesium Together?
The answer is yes. When combining Ashwagandha and Magnesium together, they can provide many potential health benefits, especially in reducing stress and improving overall health.
This unique combination acts on multiple aspects of the stress response system, providing more comprehensive and long-lasting stress relief than using each herb individually.
Although there is much evidence showing the potential benefits of this herb combination. However, more scientific research is still needed to confirm the exact effectiveness.
How to Take Ashwagandha and Magnesium Together?
Combine Ashwagandha and Magnesium by taking it at different times.
Ashwagandha and Magnesium can be combined by taking it at different times of the day. For example, you can take Ashwagandha in the morning and Magnesium in the evening or vice versa.
However, the recommended dosage of Ashwagandha is 250-600mg per day. Meanwhile, Magnesium has dosages ranging from 400-420mg for women and 420-500mg for men. This dosage should be followed when applying the combination of Ashwagandha and Magnesium.
The supplement combines Ashwagandha and Magnesium
Ashwagandha and magnesium can be combined in dietary supplement form, capsules, or tablets in defined doses. You should choose to buy products combining
Ashwagandha and Magnesium from reputable sources that ensure health safety. It is important to consult a medical professional before using any supplement and to determine the right dosage for you.
Risks and Side Effects of Taking Ashwagandha and Magnesium Together?
Both Ashwagandha and Magnesium have the potential to cause mild side effects such as nausea, diarrhea, or upset stomach. Currently, no serious side effects have been recorded when combining Ashwagandha and Magnesium. You need to notify your doctor immediately if you experience these symptoms. [5]
Ashwagandha and Magnesium are two benign herbs you can use to reduce stress or improve heart health. However, more research is needed to confirm the exact effectiveness of these two herbs. Using these two herbs requires careful consideration and consultation with a doctor to ensure safety and best results.
Conclusion
Hopefully, this article has given you an overview of the benefits of Ashwagandha and Magnesium, as well as the differences between them. Information related to the combination of Ashwagandha vs Magnesium has also been added. Note that you should buy Ashwagandha vs. Magnesium combination products from reputable brands. And only used with the consent of a medical professional.
References
- [1] Mikulska, P., Malinowska, M., Ignacyk, M., Szustowski, P., Nowak, J., Pesta, K., Szeląg, M., Szklanny, D., Judasz, E., Kaczmarek, G., Ejiohuo, O.P., Paczkowska-Walendowska, M., Gościniak, A., & Cielecka-Piontek, J. (2023). Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics, 15(4), 1057. https://doi.org/10.3390/pharmaceutics15041057
- [2] National Institutes of Health. (2023, October 24). Office of Dietary Supplements - Ashwagandha: Is It Helpful for stress, anxiety, or sleep? Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- [3] Sengupta, P., Agarwal, A., Pogrebetskaya, M., Roychoudhury, S., Durairajanayagam, D., & Henkel, R. (2018). Role of Withania somnifera (Ashwagandha) in the management of male immunotherapy. Reproductive BioMedicine Online, 36(3), 311–326. https://doi.org/10.1016/j.rbmo.2017.11.007
- [4] Volpe, S. L. (2013). Magnesium in Disease Prevention and Overall Health. Advances in Nutrition, 4(3), 378S383S. https://doi.org/10.3945/an.112.003483
- [5] Medline Plus. (2019, September). Ashwagandha: MedlinePlus Supplements. Medlineplus.gov. https://medlineplus.gov/druginfo/natural/953.html
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