Quick answer: For most healthy adults, yes. There is no known interaction between ashwagandha and magnesium, and many people take both in the same daily routine: ashwagandha with meals during the day and magnesium in the evening. Check with your doctor first if you are pregnant or nursing, have a thyroid, autoimmune, liver or kidney condition, or take prescription medication.
What are ashwagandha and magnesium?
Ashwagandha (Withania somnifera) is an herb whose root has been used in Ayurvedic tradition for centuries. It is often called an adaptogen, and it is one of the most studied herbs sold as a dietary supplement.
Magnesium is an essential mineral your body uses in hundreds of processes. It comes from food such as leafy greens, nuts, seeds and beans, and from supplements in forms like glycinate and citrate.
They are completely different things, an herb and a mineral, which is part of why people often use them side by side.
Is it safe to take them together?
There are no known interactions between ashwagandha and magnesium. The safety questions come from each one on its own, so it helps to know the basics for both.
Ashwagandha safety basics
- The NIH Office of Dietary Supplements notes that ashwagandha may be safe for up to about 3 months; long-term safety is not well known.
- The most common side effects are an upset stomach, loose stools, nausea and drowsiness.
- Rare cases of liver injury have been reported. Stop and see a doctor if you notice yellow skin or eyes, dark urine or unusual tiredness.
- It should not be used during pregnancy, and it may raise thyroid hormone levels.
- It may interact with thyroid medicine, sedatives, immunosuppressants, and medicines for blood sugar or blood pressure.
Magnesium safety basics
- The upper limit for magnesium from supplements is 350 mg a day for adults, unless your doctor recommends more.
- Too much most often causes loose stools, nausea or cramping.
- People with kidney disease should not take magnesium supplements without medical advice.
- Magnesium can reduce absorption of some antibiotics and osteoporosis medicines, so doses usually need to be spaced apart.
How people usually time them
A simple schedule many people follow:
- Morning and mid-afternoon: ashwagandha with food, following the label. Our Calm Ashwagandha Complex label suggests one capsule twice a day before meals.
- Evening: magnesium about 30 to 60 minutes before bed. Our Magnesium Glycinate serving is 3 capsules.
Splitting them up keeps each habit easy to remember and makes it easier to notice how you feel with each one. Taking them at the same time is also fine for most people.
Who should talk to a doctor first
- Anyone pregnant, trying to get pregnant, or nursing
- People with a thyroid condition, an autoimmune condition, liver disease or kidney disease
- Anyone taking prescription medication, especially thyroid medicine, sedatives, immunosuppressants, diabetes or blood pressure medicine, antibiotics or bisphosphonates
- Anyone scheduled for surgery
- Anyone under 18
Frequently asked questions
Can I take ashwagandha and magnesium at the same time?
Yes, for most healthy adults. Many people still prefer ashwagandha during the day and magnesium in the evening.
Which form of magnesium pairs best with ashwagandha?
Any form works. Many people choose magnesium glycinate because it is gentle on digestion. See Magnesium Glycinate vs. Magnesium Citrate for how the forms compare.
How long can I take ashwagandha?
Most studies lasted up to about 3 months. If you want to take it longer, talk to your doctor.
Can I add reishi too?
Many people do. For how ashwagandha, rhodiola and reishi differ, read Ashwagandha vs. Rhodiola vs. Reishi.
Sources
- NIH Office of Dietary Supplements: Ashwagandha, Is it helpful for stress, anxiety, or sleep?
- LiverTox (NIH): Ashwagandha
- NIH Office of Dietary Supplements: Magnesium Fact Sheet for Health Professionals
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting a supplement.