Magnesium and ashwagandha have been used to promote sleep and lessen stress. While both supplements have some value in promoting sleep, ashwagandha seems to be more beneficial than magnesium at reducing anxiety.
Natural supplements like ashwagandha and magnesium may be helpful if you’re sick of sleepless nights and foggy mornings. These well-liked treatments have a reputation for promoting deeper sleep and mental calmness. However, are they effective? Let’s examine their advantages and how they might enhance your quality of sleep.
We at RemeSleep know how annoying sleep issues can be. Supplements like magnesium and ashwagandha may provide mild yet efficient support if you’re looking for natural remedies. These natural solutions, which are well-known for their ability to promote sleep and induce relaxation, may hold the secret to getting your sleep back without the need for prescription drugs.
What Does Ashwagandha Do?
Ashwagandha (Withania somnifera) is frequently used by people to promote sleep and reduce stress and anxiety.
Because of its anti-inflammatory and antioxidant qualities, ashwagandha has been used medicinally for thousands of years. It is believed to reduce stress, anxiety, and cortisol (the stress hormone). It has also been demonstrated to enhance mood and cognitive abilities.
How Much Is Enough for Better Sleep?
Adult ashwagandha doses vary, but daily doses of up to 1,000 milligrams (mg) are frequently taken. Without first talking to your doctor, you shouldn’t use it for more than 12 weeks at a time.
Studies have evaluated doses of up to 600 mg per day for insomnia (trouble sleeping). A systematic review and meta-analysis of the effects of ashwagandha (Withania somnifera) extract on sleep.
For anxiety and stress, doses of 225 mg and 400 mg have been used in research.
The table below shows the right intake for a human to adhere to while consuming ashwagandha.
| Form | Recommended Dosage | Best Time to Take | Notes |
| Ashwagandha Capsules | 300–600 mg/day | 30–60 mins before bedtime | Standardized to contain 5% withanolides; start with a lower dose |
| Ashwagandha Powder | 1–2 teaspoons (3–5 g/day) | With warm milk before bed | Mix with milk or water for better absorption |
| Ashwagandha Tea | 1 tea bag or 1 tsp dried root | 1 hour before bed | Mild and soothing; ideal for light sleep issues |
| Liquid Extract/Tincture | 2–4 ml (about 40–80 drops) | Before bedtime | Follow label instructions; choose alcohol-free for nighttime use |
Side Effects:
Ashwagandha may have moderate side effects, although they are possible. Typical adverse effects include
- Feeling sleepy
- Unsteady stools
- Feeling queasy
Although they are less common, more severe side effects, such as thyroid and liver issues, have been documented.
What Is Magnesium Good For?
Magnesium is necessary for several body functions, including
- Regulation of blood pressure
- Control of blood sugar
- Health of bone structure, Energy production
- Control of heart rhythm
- Function of muscles and nerves
Certain medical disorders, including anxiety, constipation, and migraines, can occasionally be helped by magnesium. Additionally, it has been suggested to enhance sleep. Supplements may be necessary for people who have low magnesium levels or a magnesium deficit.
What is the recommended dosage?
The average daily intake of a nutrient required to meet the needs of a healthy person is known as the recommended dietary allowance, or RDA. The RDA for magnesium may vary depending on several factors. All forms of magnesium, including food and dietary supplements, are included in the RDA. 6.
It is generally advised that most healthy people use no more than 350 mg of magnesium supplements.
| Age Group | Recommended Daily Intake | Supplement Dosage Range | Form Best for Sleep | Notes |
| Children (4–8 years) | 130 mg/day | 50–100 mg (if needed) | Magnesium glycinate (mild) | Always consult a pediatrician before supplementing |
| Preteens (9–13 years) | 240 mg/day | 100–200 mg | Magnesium citrate or glycinate | Low-dose; monitor for bowel tolerance |
| Teens (14–18 years) | Boys: 410 Girls: 360 mg | 200–300 mg | Glycinate or threonate | Support for hormonal and sleep changes |
| Adults (19–30 years) | Men: 400 mg Women: 310 mg | 200–400 mg | Glycinate, threonate | Ideal time: 1–2 hours before bed |
| Adults (31–50+ years) | Men: 420 mg Women: 320 mg | 250–400 mg | Glycinate, threonate | Helps with sleep and stress management |
| Older Adults (65+ years) | 320–420 mg/day | 250–350 mg | Glycinate, topical magnesium | Supports muscle relaxation and reduces sleep fragmentation |
Side effects
Common side effects of magnesium supplements include stomach problems, such as stomach pain, nausea, and diarrhea, especially when taken at high doses. Very high doses (more than 5,000 mg per day) can be dangerous and cause an irregular heartbeat or cardiac arrest.
Ashwagandha vs. Magnesium for Sleep
| Factor | Ashwagandha | Magnesium |
| Type | Herbal adaptogen | Essential mineral |
| Source | Root extract from the Withania somnifera plant | Found in leafy greens, nuts, seeds, and supplements |
| Primary Function | Reduces stress & anxiety by lowering cortisol | Regulates muscle function, nerve signaling, & sleep hormone melatonin |
| How It Helps with Sleep | Calms the nervous system and reduces insomnia due to stress | Supports relaxation, regulates melatonin, and helps with restless legs |
| Scientific Support | Moderate—Studies suggest improved sleep latency & quality | Strong—widely studied for sleep support and muscle relaxation |
| Best For | Stress-induced sleep issues, mild anxiety | Muscle cramps, magnesium deficiency, and general sleep support |
| Onset Time | It may take a few days to weeks for the full effect | Effects are noticeable within a few days (if deficient) |
| Common Forms | Capsules, powders, teas, tablets | Magnesium glycinate, citrate, oxide, chloride (supplements) |
| Side Effects | Mild: stomach upset, drowsiness in some people | Mild: diarrhea (especially with magnesium citrate or oxide) |
| Precautions | Avoid during pregnancy or autoimmune conditions unless advised | Excessive doses can cause laxative effects; consult a doctor |
