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Ashwagandha and magnesium support stress reduction, better sleep, and wellness, albeit in different ways
With a fast-paced life today, stress creates havoc on everyone’s physical and mental health. And the first casualty of high stress is your sleep—one of the main components of a healthy body and mind. However, according to experts, there are many tricks and tools at your disposal to keep calm, carry on, and have a good night’s snooze.
Apart from exercising, practicing self-care, and boosting your diet to manage your mood, mental health, and overall well-being, you can also try supplements like ashwagandha and magnesium—tried-and-tested ways that support stress reduction, better sleep, and wellness—albeit in different ways.
That said, is one superior to the other?
How does Ashwagandha work?
Ashwagandha is an Indian herb potent enough to get you uninterrupted and regulated sleep. According to experts, Ashwagandha supplements help in the following ways:
- Reduce sleep onset latency
- Falling asleep takes less time.
- Increase sleep efficiency
- Gives more time for restful sleep.
- Improved total sleep time
- Enhances the overall duration of sleep
How Ashwagandha works to enhance your sleep quality?
Ashwagandha regulates your body’s stress response through its adaptogenic properties that help to balance stress hormone levels and reduce anxiety. It also modulates neurotransmitters like serotonin and GABA, which contribute to improved mood and relaxation.
Additionally, ashwagandha’s anti-inflammatory, antioxidant, and immune-modulating effects also contribute to overall well-being.
Ashwagandha is available in various forms, including:
- Powder
- Capsules or tablets
- Liquid extract
- Tea
How does magnesium work against insomnia?
Magnesium is another popular supplement that works wonders as a potential sleep aid. According to experts, this important mineral has wide-ranging effects on your body and may influence some of the processes that promote sleep.
Magnesium helps relax your body and brain by activating the parasympathetic nervous system, responsible for keeping you calm and relaxed. It regulates neurotransmitters, which send signals throughout the nervous system and brain, along with the hormone melatonin, which guides sleep-wake cycles in your body.
Doctors say, apart from helping you to snooze, magnesium also plays an important role in helping you achieve deep and restful sleep as it alleviates anxiety and depression symptoms.
How to take magnesium for sleep?
The Institute of Medicine recommends a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men. However, according to doctors, it should always be taken with a prescription. You can get magnesium by drinking water and eating foods such as green vegetables, nuts, cereals, meat, fish, and fruit.
Is a combination of ashwagandha and magnesium safe?
While ashwagandha and magnesium are generally safe to take together, it is best to first check with your doctor before starting up a new supplement routine, especially if you have an underlying health condition or are currently taking any medications.
According to experts, those who have high blood pressure levels or specific kidney function issues may not be great candidates for taking magnesium, as it can lead to dangerously high magnesium levels in the body. Also, women who are pregnant or breastfeeding should avoid using Ashwagandha, as there is not enough evidence on the safety of this supplement during pregnancy or lactation.
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