Ashwagandha and magnesium: can you take them together?
Can you take ashwagandha and magnesium together? Yes: no interaction is known. How to time them, what the sleep research shows and who should check first.
- Written by
- Amy D
- Reviewed by
- Nooroots team
- Last updated
- Reading time
- 6 min read
Quick answer
Yes, you can take ashwagandha and magnesium together. No interaction between them is known, and they work in different ways. Many people take ashwagandha in the morning and magnesium in the evening. Each has its own cautions: liver disease and some medicines for ashwagandha, kidney problems and some medicines for magnesium.
Key points
- Interaction: none is known between ashwagandha and magnesium.
- Evidence: no trial has tested the two together.
- Sleep: ashwagandha has the stronger sleep research.
- Routine: ashwagandha in the morning, magnesium in the evening.
- Medicines: check with a pharmacist if you take regular medicines.
Can you take them together?
Yes. No interaction between them is known, and they work in different ways: one is a plant extract, the other an essential mineral.
Why do people take them together?
Many people take both as part of an evening wind-down or a daily routine for demanding weeks. The two cover different ground:
- Ashwagandha (Withania somnifera) is a herb used for centuries in Ayurveda. In trials, root extracts at 300 to 600 mg a day improved sleep quality and lowered cortisol, the body's main stress hormone, more than a placebo. Results on how stressed people feel are mixed [1, 2].
- Magnesium is a mineral your body needs every day. It contributes to a reduction of tiredness and fatigue, to normal psychological function and to the normal functioning of the nervous system. These are authorised health claims in the UK. Adults need 270 to 300 mg a day [3].
So one brings research on sleep and cortisol, and the other covers a daily nutrient need. Neither replaces good sleep habits or a balanced diet.
Which is better for sleep?
Ashwagandha has the stronger sleep research. Magnesium's is earlier, and may matter most if your diet is low in it [4]. Each finding has a label: Strong (several good trials agree), Moderate, Early (one or two small trials) or Mixed.
| Study | People | Dose a day | Length | Result | Evidence |
|---|---|---|---|---|---|
| Cheah 2021, ashwagandha review [1] | 5 trials, 400 adults | Various | Various | Small improvement; larger at 600 mg+ and 8 weeks+ | Moderate |
| Schuster 2025, magnesium bisglycinate [4] | 155 adults who slept poorly | 250 mg magnesium | 4 weeks | Small improvement vs placebo | Early |
| Lopresti 2026, magnesium review [5] | 12 trials in adults | Various | Various | Inconsistent results | Mixed |
In the magnesium trial, sleep scores improved by 3.9 points against 2.3 on placebo, and people who ate little magnesium seemed to gain most [4].
When to take ashwagandha and magnesium
There's no proven best time for either. A routine you stick to matters most. This is how many people take both:
| When | What | You get |
|---|---|---|
| Morning, with breakfast | Ashwagandha + Lion's Mane, 2 capsules | 120 mg KSM-66 ashwagandha, 500 mg lion's mane extract |
| Evening, winding down | Triple Magnesium, 3 capsules | 301 mg magnesium |
| NHS upper guide for supplements | 400 mg magnesium a day |
- Same time is fine. You can take them together if that's easier to remember.
- With food if needed. Take either with a meal if it upsets your stomach.
- Count all your magnesium. Add up magnesium from every supplement, including multivitamins, and stay at 400 mg a day or less [3].
How long before you notice a difference?
Give the pair about 8 weeks of daily use. Most ashwagandha trials ran for 6 to 12 weeks, with bigger sleep effects after 8 weeks [1]. The magnesium sleep trial measured its result at 4 weeks [4].
Side effects of taking both
Both are usually well tolerated, and their common side effects overlap:
- Stomach upset. Both can cause it. Magnesium can cause diarrhoea above 400 mg a day [3].
- Drowsiness. Ashwagandha can make some people drowsy, which is one reason people take it in the evening [7].
- The liver. Ashwagandha has rare links to liver injury, usually within 2 to 12 weeks of starting [6]. Stop and see a doctor if you notice yellow skin or eyes or dark urine.
Who should check before taking both?
- Don't take ashwagandha if you are pregnant or breastfeeding, are under 18, or have liver disease [6].
- Kidney problems. Ask your GP before taking magnesium, because your kidneys clear the extra.
- Regular medicines. Ask your GP or pharmacist first if you take medicines for thyroid, diabetes, blood pressure or your immune system, or sedatives.
- Antibiotics or bone medicines. These may need to be taken a few hours apart from magnesium.
Where Nooroots fits
Nooroots makes both. Ashwagandha + Lion's Mane gives you 120 mg of KSM-66 ashwagandha and 500 mg of lion's mane extract in two caffeine-free capsules, for calm focus on demanding days. Triple Magnesium gives you 301 mg of magnesium from glycinate, citrate and malate in three capsules.
Triple Magnesium's magnesium helps reduce tiredness and fatigue and supports normal psychological function. Food supplements should not replace a varied, balanced diet and a healthy lifestyle.
Frequently asked questions
Can I take ashwagandha and magnesium glycinate at night?
Yes, you can take both in the evening. No interaction is known.
Do ashwagandha and magnesium interact?
No interaction is known. Each has its own cautions: liver disease and some medicines for ashwagandha, kidney problems and some medicines for magnesium.
Can I take ashwagandha and magnesium every day?
Yes. Trials gave ashwagandha daily for up to 12 weeks, and magnesium is needed daily. Keep magnesium from supplements to 400 mg a day or less [3].
Which form of magnesium is best with ashwagandha?
No form has been tested with ashwagandha. In one trial, citrate and an amino-acid chelate, the family glycinate belongs to, were both absorbed better than oxide [8].
Can I add lion's mane as well?
No interaction between the three is known. See our lion's mane guide for what that research shows.
Read more in our full guides to ashwagandha and magnesium glycinate.
References
Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We review it when new research is published.
- Cheah KL et al. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLOS ONE 16(9): e0257843. doi:10.1371/journal.pone.0257843
- Albalawi AA (2025). Dual impact of Ashwagandha: significant cortisol reduction but no effects on perceived stress. A systematic review and meta-analysis. Nutrition and Health 31(4): 1395–1408. doi:10.1177/02601060251363647
- NHS. Vitamins and minerals: others (magnesium section). Accessed 14 October 2026. nhs.uk/conditions/vitamins-and-minerals/others
- Schuster J et al. (2025). Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nature and Science of Sleep 17: 2027–2040. doi:10.2147/NSS.S524348
- Lopresti AL et al. (2026). Magnesium supplementation for sleep in adults: a systematic review of randomized controlled trials. Journal of Dietary Supplements 23(5): 553–581. doi:10.1080/19390211.2026.2719670
- LiverTox (updated 3 December 2024). Ashwagandha. National Institute of Diabetes and Digestive and Kidney Diseases. ncbi.nlm.nih.gov/books/NBK548536
- National Center for Complementary and Integrative Health (updated March 2023). Ashwagandha. nccih.nih.gov/health/ashwagandha
- Walker AF et al. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research 16(3): 183–191. PMID 14596323
