Ashwagandha and Magnesium

Ashwagandha and Magnesium Overview

Magnesium is a supplement that can help induce sleep in those who are restless, may reduce leg aches in those who have restless leg syndrome, and has been found to decrease anxiety.

Magnesium plays many critical roles in the human body, a required component for our DNA and RNA synthesis, a regulator for bone, muscle, and nerve functions, and blood pressure and blood sugar levels.

Magnesium deficiency is surprisingly common. Available magnesium in foods has dropped over time and potential filtering and consumption trends of hard water may limit the amount of magnesium we consume on a day to day basis. Magnesium supplementation may be needed for those who are chronically magnesium deficient. The body has two different magnesium levels that can be interpreted the serum level and the body’s store. Serum level can often be misinterpreted at an acceptable level while the body’s stores might be chronically deficient, it is the body’s stores of available magnesium that are critical to maintain for healthy function. More research is needed to understand the availability of magnesium and what these levels mean for long term health and function.

Vitamin D deficiency is commonly associated with a magnesium deficiency. As all of the enzymes our bodies use to metabolize vitamin D seem to require magnesium to function. 

To learn more about Vitamin D and Ashwagandha read our article here!

Magnesium and Ashwagandha Together

There is very little to no research or clinical trials available on combining ashwagandha and magnesium. This section will focus on the purported benefits of the two and how they might be supportive of each other, and any potential drawbacks they may have when taken together based on research of the two separately. 

In terms of immediate effects of taking magnesium and ashwagandha together the only one we can report is for those that may be suffering leg cramps at night. Magnesium supplementation (especially with zinc) has been found to help alleviate some of the symptoms of restless leg syndrome at night, which can cause tight or cramped calves in the morning. This is an anecdotal experience, but it made such a difference in our personal lives that we never skip a day of taking a zinc magnesium supplement before bed now! For more information on taking ashwagandha and zinc magnesium read our full article here! Magnesium acts as a calcium blocker in our muscles, binding where calcium would normally bind and create a contraction. Because magnesium blocks out the calcium binding our muscles can relax instead of contract. This is the main physical benefit we can actually feel a difference in when we take magnesium supplementation. If you suffer from night time leg cramps, consult with your physician first, and a magnesium supplement could be right for you.

Ashwagandha takes a relatively long time to feel the full effects, requiring anywhere from 8 to 12 weeks before the full sense of calm energy and increased vigor can be fully felt. Magnesium and ashwagandha together could be a great combination to address getting a better night’s sleep and feeling more energized during the waking hours. Thanks to magnesium’s ability to help reduce restless legs at night, and ashwagandha’s ability to increase a sense of calm and energy over time these two could make for an overall better day and night!

Magnesium Deficiency Effects

Magnesium is available in a number of foods we eat every day, and in the hard tap water we may consume. Food has been becoming less dense in magnesium availability over the last 50 years, so unless we seek out foods that are specifically farmed and grown to contain all available micronutrients or are fortified we may see a decline in our available magnesium in a regular diet. Magnesium is measured in two ways in our bodies - the serum level and the body store. The body store is the critical measure of the two, as it is what our bodies utilize to synthesize RNA and DNA, and a host of enzymes that convert critical vitamins like Vitamin D to a usable form. If we do not have a consistent supply of magnesium dense food or supplementation it is possible for our magnesium stores to be depleted, but a recent serving of a food dense in magnesium may increase our serum levels to an acceptable level. In order to maintain healthy functioning magnesium stores a magnesium supplement may be recommended after a conversation with your primary care physician.

Magnesium deficiencies, especially in aging populations, can lead to depleting bone and nerve function, blood sugar regulation and even depression.

Magnesium and Ashwagandha Effects for Older People

Magnesium is a critical component of a healthy functioning body, and ashwagandha can aid in many areas where we may find ourselves seeking an extra boost of vigor or energy. Both may be beneficial at any stage of life, but especially as we age supplementation with magnesium and ashwagandha may help keep some of the adverse effects we experience as we age at bay.

The Best Magnesium Supplement Pill

ZMA - Zinc Magnesium

Anecdote:

We love this magical pill. NOW’s ZMA pill is one of our all time favorite supplements, for us personally it has led to a massive increase in sleep quality. We don’t toss and turn any more, and we only get up once or twice an evening instead of every REM cycle. The best part about consistently taking this zinc magnesium supplement is waking up in the morning and hopping out of bed with no strain or cramps in our calves, instead we’re greeted every day with normal movement and function and a good nights sleep in the books!

For our full article on Zinc Magnesium and Ashwagandha continue to read on about all of its incredible combined effects!

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