Magnesium And Ashwagandha: The Sleep & Stress Duo Explained

The rundown on magnesium and ashwagandha:

• Magnesium and ashwagandha are often paired to support the body during periods of stress and as part of a calming sleep routine.
• Ashwagandha is a traditional adaptogenic herb, long used in Ayurvedic medicine to help the body manage stress and support sleep.
• Magnesium plays a key role in nervous system and muscle function, helping the body unwind by supporting muscle relaxation.
• Used together, magnesium and ashwagandha may support a sense of calm, making it easier to manage daily pressures and wind down at night.

Everyday stress is something that almost everyone experiences. When it builds up, it can affect how you feel during the day and how easily you unwind at night. 

Magnesium and ashwagandha are two supplements that are commonly used to support the body during periods of stress. Ashwagandha is a Rasayana herb known for its rejuvenation properties and may help with conditions like anxiety and insomnia¹. Magnesium plays an important role in nervous system function², as well as potentially helping with fatigue³ while having a calming effect⁴. Together, they can help support a sense of calm, making it easier to manage everyday pressures and maintain a balanced routine. Let’s take a closer look.

What do ashwagandha and magnesium do?

When used together, ashwagandha and magnesium work to help reduce the effects of stress, support sleep and calm the nervous system. 

Ashwaghanda is an adaptogen, which helps the body adapt and regulate against stress¹. Magnesium, on the other hand, is essential for healthy muscles, nerves, bones and blood sugar levels⁵. It can also help with nerve function and calming the body.

The role of magnesium

Magnesium is involved in hundreds of processes in the body, including those that support muscle function, the nervous system and energy production³. It also plays a role in nerve signalling and muscle relaxation⁶, which can help regulate stress hormones and support a calmer state, making it easier to unwind and fall asleep². 

Taken daily, magnesium may help reduce both mental and physical feelings of stress. As with any supplement, it’s important to discuss your dosage needs with a healthcare professional before making changes to your routine^³.

The benefits of ashwagandha 

There are plenty of benefits to using Ashwagandha. It’s long been used in Ayurvedic medicine⁷ to support relaxation and the body’s natural stress response. It’s commonly supplemented to help manage stress, symptoms of mild anxiety and sleep disturbances⁷.

Also known as Withania somnifera, it’s also thought to reduce sleeplessness and fatigue, while reducing the feelings of stress⁸. 

The benefits of taking magnesium with ashwagandha

If you’re wondering whether you can take ashwagandha with magnesium, the answer is generally yes, as long as it’s appropriate for you and approved by your healthcare professional.

Here’s a closer look at the potential ashwagandha and magnesium benefits when they’re taken together.

Complementary support for the nervous system

One of the reasons people take ashwagandha and magnesium together is to tackle the effects of stress in two ways:

1. Ashwagandha to help with psychological stress by reducing the overactivation of what triggers our body to feel stressed⁷.
2. Magnesium to relax the nervous system when it does get triggered, relaxing when muscles tense up6, and helping provide a calming feeling, which can indirectly help with sleep².

Building a calming evening routine

Stress can make it harder to fall asleep and stay asleep. Ashwagandha has been suggested to help improve sleep quality and make it easier to fall asleep during periods of stress⁷. Magnesium may also help by supporting relaxation and reducing those stress hormones² that can interfere with rest. 

Managing daytime tension and busy schedules

Not all stress can be avoided, especially during busy or demanding periods of life. In Ayurvedic medicine, ashwagandha is used to help cope with stress and adapt to change⁷, while magnesium can help minimise the impacts of daily stress, such as the feeling of fatigue, irritability and muscle tension.

How they fit into a night time routine

A regular night time routine helps signal to the body that it’s time to wind down. Taking ashwagandha and magnesium before bed can easily become part of this routine, together with simple habits that support relaxation, including⁹: 

• Keeping the bedroom quiet, dark and comfortable.
• Avoiding alcohol, caffeine and cigarettes close to bedtime.
• Limiting screen use and stimulating activities before bed.
• Not watching the clock if you wake during the night. 

How to take magnesium and ashwagandha

Both magnesium and ashwagandha are available in a range of oral supplement formats, allowing people to choose an option that suits their preferences and routine. 

Due to growing demand, ashwagandha is typically made into a dietary supplement made from extracts of the root, leaves or a combination of both. Tablets and capsules are also a widely used format¹⁰. 

When it comes to magnesium, there are a variety of oral supplements³. These include different forms of magnesium that vary in how they’re absorbed and tolerated¹¹. Some people choose to take magnesium and ashwagandha at the same time, while others prefer to space them out across the day. Speaking with a healthcare professional can help determine an approach that aligns with your individual needs and goals.

How to make ashwagandha and magnesium work for you

If you’ve been facing more stress or restless nights, taking ashwagandha and magnesium together may help you feel more relaxed and get a better night’s sleep. It’s important to balance any supplements with your lifestyle and speak with a doctor to discuss any sensitivities.

Want more information about the different stages of sleep or getting in tune with your circadian rhythm? Visit the Swisse Wellness Hub for more information and helpful guides. 

References:

1. Speers AB, Cabey KA, Soumyanath A, Wright KM. “Effects of Withania somnifera (Ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia.” Current Neuropharmacology. 2021;19(9):1468–1495. Available at: https://pubmed.ncbi.nlm.nih.gov/34254920/
2. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. “Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.” Sleep. 2022;45(4):zsab276. Available at: https://academic.oup.com/sleep/article/45/4/zsab276/6432454
3. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. “Magnesium status and stress: the vicious circle concept revisited.” Nutrients. 2020;12(12):3672. Available at: https://www.mdpi.com/2072-6643/12/12/3672
4. Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. “Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial.” Sleep Medicine: X. 2024;8:100121.
5. Healthdirect Australia. “Magnesium and your health.” Available at: https://www.healthdirect.gov.au/magnesium
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7. Mikulska P, Malinowska M, Ignacyk M, Szustowski P, Nowak J, Pesta K, Szeląg M, Szklanny D, Judasz E, Kaczmarek G, Ejiohuo OP, Paczkowska-Walendowska M, Gościniak A, Cielecka-Piontek J. “Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review.” Pharmaceutics. 2023;15(4):1057. https://doi.org/10.3390/pharmaceutics15041057
8. NIH Office of Dietary Supplements (ODS). “Ashwagandha: is it helpful for stress, anxiety, or sleep? – Health Professional Fact Sheet.” Available at: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
9. Healthdirect Australia. “Sleep.” Available at: https://www.healthdirect.gov.au/sleep
10. Cheah KL, Norhayati MN, Yaacob LH, Abdul Rahman R. “Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis.” PLOS ONE. 2021;16(9):e0257843. https://doi.org/10.1371/journal.pone.0257843
11. Cepeda V, Ródenas-Munar M, García S, Bouzas C, Tur JA. “Unlocking the power of magnesium: a systematic review and meta-analysis regarding its role in oxidative stress and inflammation.” Antioxidants (Basel). 2025;14(6):740. https://doi.org/10.3390/antiox14060740