Magnesium and ashwagandha: What's the difference, and can taking them together help you sleep better?

If you’ve been scrolling through social media looking for ways to sleep better, you’ve probably come across magnesium and ashwagandha.

Both supplements have become popular in wellness circles, with some people taking them as part of their nighttime routines. But while they’re often mentioned together, magnesium and ashwagandha aren’t the same thing—and their effects on the body may be different.

So, what exactly does each supplement do? Can either one actually help with rest, and is it more effective to take them together?

What’s the difference between magnesium and ashwagandha?

Registered nutritionist-dietitian Loverne Panganiban Lazo told PhilSTAR L!fe that magnesium is a mineral that our body needs every day. “It helps our muscles relax, supports our nerves, and helps calm the brain,” she said.

“If someone is low in magnesium, they may have muscle cramps, feel restless, or have trouble sleeping,” she added. “So for some people, getting enough magnesium can help them relax and sleep better.”

Ashwagandha, meanwhile, is a dietary supplement commonly associated with stress management. “It doesn't really ‘knock you out’ or make you sleepy. Instead, it helps your body handle stress better,” Lazo said.

According to sleep medicine and neurology specialist Dr. Deborah Bernardo, both magnesium and ashwagandha are classified as sleep aids and "have some evidence for helping with sleep onset, due to ‘busy brain’ or stress and due to interactions with GABA (gamma-aminobutyric acid, the major inhibitory neurotransmitter of the brain)."

Lazo also touched on their different potential benefits beyond sleep. “For magnesium, it also supports healthy muscles, nerves, bones, and even the heart,” she said.

“For ashwagandha, its biggest benefit is helping the body cope with stress,” Lazo continued. “Studies have shown that it may reduce feelings of anxiety, improve sleep quality, and even help people wake up feeling more refreshed.”

Because both supplements work differently, some people may take them together as part of their nighttime routine. But does this actually work?

“They can complement each other,” Lazo said. “Magnesium helps your body physically relax, while ashwagandha may help reduce stress and calm your thoughts.”

Bernardo said taking the two together may help with sleep through an "additive effect."

How are these two different from melatonin? Per Bernardo, melatonin “is for circadian disorders (sleep timing).” 

“It's actually a hormone that tells your brain it's time to sleep,” Lazo said, noting it's especially helpful "for people with jet lag, shift work, or when their body clock is off."

What should you know before taking them?

Dietary supplements have potential side effects, so it's best to consult with your doctor before taking them.

“With magnesium, the most common one is diarrhea or an upset stomach, especially if you take too much or use certain forms like magnesium oxide,” Lazo said.

“For ashwagandha, some people may experience stomach discomfort, nausea, or feel a little drowsy,” she added. “Although it's rare, there have also been reports of liver problems linked to ashwagandha supplements.”

“Just because something is ‘natural’ doesn't automatically mean it's safe for everyone,” Lazo stressed.

Lazo and Bernardo emphasized that you should also consider your existing health conditions and medications before adding magnesium and/or ashwagandha to your regimen.

Bernardo cautioned that both supplements may affect how certain medications work. “Be aware that both can interact with sedatives and sleep aids, thyroid medications, diabetes medications (can lower blood sugar levels), blood pressure medications, immunosuppressants (drugs meant to suppress the immune system, such as corticosteroids or organ transplant medications), and antidepressants,” she said.

Those with kidney disease should be especially careful with magnesium "because their body may have trouble getting rid of excess amounts of it," Lazo noted. "For ashwagandha, it's generally not recommended for pregnant women. People with thyroid problems, autoimmune diseases, or liver disease should talk to their doctor first because it can affect those conditions."

Cardiologist Dr. Marcellus Ramirez clarified that magnesium supplements are "generally good for the heart as long as they're taken in the recommended dose,” he told L!fe.

For people struggling with sleep, Bernardo said supplements can be useful, but the behavioral causes must be addressed first and foremost. "Screens off one hour before bedtime, a dark, quiet, and cool bedroom, a warm shower before bedtime, regular sleep timing, especially waking up at a specific time, weekdays and weekends, and getting sunshine within one hour of waking up could make a difference,” she said.

When is it time to see a sleep specialist? “We advise seeing one before the insomnia becomes chronic (more than 3 months), and to make sure there are no other causes of the sleep problem,” Bernardo said. The preferred treatment for insomnia, she added, is non-pharmacologic, which is cognitive behavioral therapy.