Can You Take Magnesium and Ashwagandha Together?

Magnesium and ashwagandha are often taken in the same daily routine, and there is no widely recognised interaction between the two. Keep each within its stated daily dose. Speak to your GP or pharmacist first if you take any medication, especially for thyroid, blood pressure, blood sugar, mood or sleep, or if you are pregnant or breastfeeding.

Why people combine them

Magnesium is a mineral found in foods such as leafy greens, nuts, seeds and wholegrains. Ashwagandha is a root used in Ayurvedic tradition. Because one is a nutrient and the other a botanical, people often see them as separate parts of the same routine rather than doing the same job.

Combining them is a personal choice. Neither is a replacement for sleep, a balanced diet or professional care, and the NHS says most people can get the magnesium they need from food.

Checking the dose on each label

For magnesium, look at the elemental amount, which is the figure with a %NRV next to it. The NHS says that 400 mg or less a day of magnesium from supplements is unlikely to cause any harm: NHS.

For ashwagandha, check the extract amount and the withanolide figure. Extracts differ, so follow the dose on the product you have rather than a general figure from elsewhere.

If you also take a multivitamin, or a sleep or stress blend, check whether it already contains magnesium or ashwagandha so you do not double up.

Timing

There is no fixed rule for combining them. Some people take both in the evening, others take ashwagandha in the morning and magnesium later in the day. Taking supplements with food can suit people who find them unsettling on an empty stomach.

Magnesium can reduce the absorption of some medicines. The US National Institutes of Health advises taking certain antibiotics at least 2 hours before or 4 to 6 hours after magnesium, and spacing oral bisphosphonates by at least 2 hours: NIH ODS. A pharmacist can advise on timing for your own medicines.

Our guide to building a supplement routine has more on fitting supplements around your day.

Read: how to build a supplement routine.

What the two labels tell you

Magnesium labels in the UK state the elemental amount and a %NRV, where the adult NRV is 375 mg. That gives you a clear number to add up across all the products you take, including any multivitamin.

Ashwagandha has no NRV because it is a botanical, not a nutrient. Instead, a good label states the extract amount, the plant part and a withanolide figure. If any of these are missing, it is harder to know what you are taking.

Keep both products in their original pouches so you always have the directions and batch information to hand.

Starting one at a time

If you are new to both, starting one and adding the other after a week or two makes it easier to notice how each suits you. It also makes it easier to tell which one to stop if you feel unwell.

Keep a simple note of what you take and when. It is useful to show your GP or pharmacist if you need advice.

Who should check first

Ashwagandha is not recommended during pregnancy or breastfeeding. People with thyroid or autoimmune conditions, liver problems, or who take sedatives, antidepressants such as sertraline, blood pressure or diabetes medicines should speak to their GP or pharmacist before starting it.

People with kidney problems should check with their GP before taking magnesium supplements, as the kidneys clear excess magnesium.

If you have a planned operation, tell your medical team about any herbal supplements you take.

Hyoomen's figures

Hyoomen Magnesium Glycinate states 225 mg of elemental magnesium per 3 capsules.

See Hyoomen Magnesium Glycinate.

Hyoomen KSM-66 Ashwagandha states 500 mg of extract with 25 mg of withanolides per capsule.

See Hyoomen KSM-66 Ashwagandha.

We compare the two ingredients side by side in another post.

Read: ashwagandha vs magnesium.

Frequently asked questions

Can I take them at the same time?

Many people do. If you take medication, ask a pharmacist about spacing.

Can I take them with sertraline?

Ask your GP or pharmacist before combining ashwagandha with any antidepressant.

Can I take them at night?

Many people take them in the evening. Follow each label's directions.

Can I take them while pregnant?

Ashwagandha is not recommended in pregnancy. Speak to your midwife or GP about any supplement.

Do I need to take them with food?

Follow each label. Many people take supplements with a meal.

Important

This article is general information, not medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your GP or pharmacist before taking a supplement. Do not exceed the stated recommended daily dose.