Ashwagandha vs Magnesium: Their Differences & Benefits
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If you've been struggling with stress, poor sleep, or low energy, you've probably come across ashwagandha and magnesium as two popular supplements that promise relief in these areas.
While both are widely recommended for similar issues, they work in fundamentally different ways. Ashwagandha is an adaptogenic herb commonly used to help the body manage stress, support energy levels, and promote calm and focus. Magnesium is an essential mineral involved in over 300 biochemical reactions in the body; it’s often taken to support muscle function, sleep quality, mood balance, and stress reduction.
In simple terms, ashwagandha excels at managing cortisol and the body’s stress response, while magnesium is essential for muscle relaxation and sleep quality.
But there's a lot more that most people should be aware of when it comes to the differences between these two supplements.
This article will break down the key differences between ashwagandha and magnesium—how they work in the body, their specific roles in stress relief, sleep support, and overall well-being. You’ll learn which supplement may be better suited to your need, or whether taking both together could offer greater benefits. You’ll have a clear understanding of how each one works and how to use them strategically for your health goals.
Ashwagandha Overview
Ashwagandha is an ancient herb that’s been used for centuries in traditional Ayurvedic medicine to help the body cope with stress. It's often called an adaptogen, meaning it helps your body adapt to physical and emotional stressors more effectively.
Ashwagandha works by helping to balance stress hormones—especially cortisol—and supporting a calmer, more stable mood. Many people use it to feel more focused, relaxed, and energized, especially during times of high stress or fatigue.
It’s typically sourced from the root of the Withania somnifera plant, which grows in parts of India, the Middle East, and Africa. The root is dried, ground, and turned into powders, capsules, or extracts that are easy to take as a daily supplement.
Key benefits include:
Supports the body's ability to withstand physical and emotional stress
Helps promote a state of cognitive performance, alertness, and focus
Promotes relaxation without being sedative
This research showed how ashwagandha supplementation can help increase resistance to stress and improve stress management. Improved short-term memory, reaction time, and ability to focus were notable benefits found in this 2021 study.
Magnesium Overview
Magnesium is a mineral your body needs to function properly. It plays a role in hundreds of everyday processes—like helping your muscles relax, supporting steady energy levels, and keeping your nervous system calm.
When you don’t get enough magnesium (which is common), you might feel tense, have trouble sleeping, or experience more stress or muscle cramps. That’s why magnesium supplements are often used to support relaxation, better sleep, and stress relief.
There are several forms of magnesium available, and each works a little differently. For example:
Magnesium glycinate is known for its calming effects and is gentle on the stomach.
Magnesium malate supports energy production, muscle function, and fatigue relief.
Magnesium L-threonate may support brain health and cognitive function.
Choosing the right form depends on your specific needs, whether it’s better sleep, less tension, or improved focus.
The key benefits of magnesium L-threonate include:
Enhances the quality of sleep and produces a calming effect
Helps support cognitive function including memory, learning, attention, and focus
Helps increase magnesium levels in the brain which may promote cognitive performance and overall brain health
This 2024 research showed that magnesium L-threonate can improve sleep quality—especially deep and REM sleep—while boosting mood, energy, alertness, and daily productivity. These benefits line up with how magnesium L-threonate supports brain cells, suggesting it may have wider effects on overall brain health.
The main benefits of magnesium malate are:
Enhances energy levels and supports muscle function before physical activity
Aids in muscle recovery and reduces post-exercise soreness
Promotes overall well-being, including cardiovascular health, mood balance, and restful sleep
This research showed how magnesium supplementation can improve the natural magnesium deficiency that occurs as we age. It concluded that mild magnesium deficiencies usually don’t cause obvious symptoms, but can lead to issues like low energy, poor sleep, mood swings, or memory problems—often mistaken as “just aging.” Getting enough magnesium through food or supplements may help maintain balance, reduce harmful oxidative stress, and possibly lower the risk of many age-related conditions.
Ashwagandha vs Magnesium: The Key Differences
| Feature | Ashwagandha | Magnesium |
|---|---|---|
| Key Benefit | Reduces stress and supports mood balance | Supports muscle relaxation, sleep, and nervous system function |
| Source | Root of the Withania somnifera plant (adaptogenic herb) | Natural mineral found in foods like leafy greens, nuts, and grains |
| Recommended Dosage | 300–600 mg per day (standardized extract) | 200–400 mg per day, depending on form and individual needs |
| Onset Time | May take 1–2 weeks for noticeable effects | Often works within hours to a few days |
| Cycle | Best used in cycles (e.g., 6–8 weeks on, then take a break) | Can be taken daily with little to no cycling needed |
| Side Effects | Mild drowsiness or upset stomach in some people | Loose stools or digestive upset at high doses |
| Best For | Stress, anxiety, burnout, cortisol regulation | Sleep, muscle tension, mood stability, energy metabolism |
Key Benefit
Ashwagandha helps regulate the body’s stress response by lowering cortisol levels and supporting mood balance. It’s especially helpful during times of chronic stress, anxiety, or mental fatigue. Magnesium is essential for calming the nervous system, relaxing muscles, and improving sleep quality. It also plays a major role in mood regulation and energy metabolism.
Source
Ashwagandha is an adaptogenic herb sourced from the root of the Withania somnifera plant. It’s traditionally used in Ayurvedic medicine and commonly grown in India, the Middle East, and Africa. Magnesium is a naturally occurring mineral found in foods like leafy greens, nuts, seeds, legumes, and whole grains. Supplements are often made from purified mineral salts or chelated forms for better absorption.
Recommended Dosage
A common daily dose of ashwagandha is 300–600 mg of a standardized extract. Lower doses may be effective for maintenance, while higher doses are often used for more targeted stress relief. For magnesium, typical daily intake ranges from 200–400 mg, depending on the form and individual needs.
Onset Time
With ashwagandha, most people notice effects within 1 to 2 weeks, although full benefits may take 4–6 weeks of consistent use. It works gradually by restoring hormonal and nervous system balance. Magnesium can begin working within a few hours to a few days, especially for sleep or muscle relaxation. Cognitive and mood-related benefits may take a bit longer to appear with consistent use.
Cycle
It’s often recommended to take ashwagandha in cycles—such as 6 to 8 weeks on, followed by a short break. This approach helps maintain effectiveness and prevents the body from adapting to its effects. Magnesium can be taken daily long-term, especially if your diet is low in magnesium-rich foods. There’s usually no need to cycle unless directed to do so by a healthcare provider.
Side Effects
With ashwagandha, some people may experience mild drowsiness, digestive discomfort, or vivid dreams, especially at higher doses. It’s generally well-tolerated when taken as directed. Magnesium, when taken in higher doses (especially with forms like magnesium citrate), can cause diarrhea, nausea, digestive upset. Starting with a lower dose or switching to a gentler form like glycinate can help.
Best For
Ashwagandha is best for managing stress, reducing anxiety, improving resilience, and supporting overall mood and energy. It’s ideal for people feeling overwhelmed or burnt out. Magnesium is best for sleep support, easing muscle tension or cramps, calming the nervous system, and maintaining emotional balance. It’s also helpful for people with low dietary magnesium intake or high stress levels.
How Ashwagandha and Magnesium Are Similar
While ashwagandha and magnesium are very different in origin—one is an herb, the other a mineral—they share some powerful benefits that make them popular choices for managing modern-day stress.
Both support the body’s ability to handle stress, calm the nervous system, and promote a more balanced mood. They’re often used to improve sleep quality, especially for people dealing with overactive thoughts, anxiety, or burnout.
Each works in its own way, but the end result is similar: a greater sense of calm, better resilience under pressure, and support for overall wellness—physically, mentally, and emotionally.
How Safe Are These Supplements?
Both supplements are well-tolerated by most people, but it’s always wise to talk with your doctor—especially if you have existing health conditions or take prescription medications.
Ashwagandha is generally considered safe for most people when taken as directed. However, some may experience mild side effects such as drowsiness, digestive upset, or vivid dreams—especially at higher doses.
It’s not recommended for people with autoimmune conditions (like lupus or rheumatoid arthritis) without medical supervision, as it may stimulate the immune system. Ashwagandha may also interact with medications for thyroid function, anxiety, blood pressure, or sedatives, so it’s important to consult your healthcare provider if you’re taking any of these.
Magnesium is also safe for most people, particularly when taken in appropriate doses. The most common side effect is loose stools or digestive discomfort, especially with forms like magnesium citrate. Gentler forms like glycinate or malate are usually better tolerated.
Magnesium can interact with certain medications, including antibiotics, diuretics, and medications for osteoporosis or heart conditions. It’s best to take magnesium supplements at least 2 hours apart from these drugs to avoid absorption issues or interactions.
Which Should You Take: Ashwagandha or Magnesium?
If you're aiming to manage cortisol levels, improve stress resilience, and support cognitive performance, ashwagandha is an excellent option. For those looking to improve sleep quality and combat insomnia, plus improve muscle function and overall mineral status, magnesium could be the more effective supplement to try.
If you're looking for high-quality ashwagandha or magnesium, check out Momentous.
Momentous Ashwagandha contains NooGandha, which is produced through a novel manufacturing process that identifies and selects only compounds with elevated nootropic bioactivity and bioavailability to promote cognitive performance and minimize stress while reducing compounds that are overly sedating.
NooGandha contains higher levels (3.5-4%) of withanolides, the bioactive compound responsible for the plant's benefits, than other products on the market. Every batch is NSF-certified, and our Ashwagandha is one of the only Ashwagandha products on the market to hold this certification.
For magnesium, Momentous offers two premium forms: Magnesium L-Threonate for cognitive support and brain health, and Magnesium Malate for energy production and muscle function. Both are third-party tested and formulated for optimal absorption.
What Customers Are Saying About Momentous Ashwagandha
“Great product for a calmer mind. I feel confident that this is the cleanest ashwagandha supplement and I’ve already noticed that I’m calmer throughout the day. It’s easy to use and is tasteless. I haven’t had any tummy issues either!!”
-Emily G.
“High quality. It helps me wind down and helps with my stress.”
-Megan S.
What Customers Are Saying About Momentous Magnesium Malate
“Clean, well-made supplement that's gentle on the stomach and effective for muscle recovery.”
-Louis M.
“Great impact on sleep and recovery. Has helped with soreness from training and menopause joint soreness.”
-Vicky R.
What Customers Are Saying About Momentous Magnesium L-Threonate
“Magnesium L-Threonate has become my perfect and most valuable ally to lead me to a restful sleep each night. A simple but very powerful ritual!”
-Alessandra B.
“Without question, this promotes deeper, more restful sleep for me. I take it about 30-60 minutes before bed time and do some light reading and I have been consistently sleeping through the night. As far as the mental health benefits, I will say that with more restful sleep I am ready to tackle the constant challenges of raising toddlers. I recommend this product to friends, coworkers, and family members that say they have trouble sleeping!”
-Jospeh M.
Frequently Asked Questions
Can you take ashwagandha and magnesium together?
You can take ashwagandha and magnesium together, and they often complement each other well. Ashwagandha helps regulate stress hormones like cortisol, while magnesium supports muscle relaxation and nervous system balance—making the combination especially helpful for stress relief, anxiety, or sleep support.
Which is better for sleep: ashwagandha or magnesium?
If you're wondering which is better for sleep—ashwagandha or magnesium—it depends on what's disrupting your rest. Magnesium is typically more effective for physical relaxation and calming the nervous system, making it great for falling and staying asleep. Ashwagandha may be better if your sleep problems are linked to chronic stress, overthinking, or burnout.
Can ashwagandha and/or magnesium help with anxiety?
Both ashwagandha and magnesium can help with anxiety, though they work differently. Ashwagandha helps lower cortisol and supports emotional resilience, while magnesium helps calm the nervous system and may reduce the physical symptoms of anxiety, like tension or restlessness. Using them together can offer a more well-rounded approach to managing anxious feelings.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
