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Magnesium glycinate, another potent type of this mineral, showed promising results for improved sleep quality and longevity. A 2000 study suggested that the herb had a comparable anxiety-reducing effect with lorazepam, suggesting that ashwagandha might be as effective for reducing anxiety. However, the researchers conducted this study in mice, not humans. Physical endurance - in a trial of 49 healthy athletic adults, ashwagandha extract improved endurance and self-reported physical health after 12 weeks. 15 The primary health benefit associated with Ashwagandha is its ability to manage and alleviate stress and anxiety. According to a 2019 randomized controlled study, supplementation with Ashwagandha resulted in significantly greater improvements in stress, anxiety, and depression (2). Cognitive Function
This combination strategy might provide a more thorough and effective stress-reduction approach. What is the comparative effectiveness of ashwagandha and magnesium for stress relief? Ashwagandha comes in a variety of forms. It’s available in gummies, capsules, liquid drops and powders that you can mix into drinks. Bruno, L. O., et al. (2018). Pregnancy and herbal medicines: An unnecessary risk for women's health—A narrative review [Abstract].
National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and excessive daytime sleepiness Finally, solid evidence has also been collected on the amazing effect of Ashwagandha supplementation for alleviating insomnia symptoms. Ashwagandha and magnesium for anxiety
Both ashwagandha and magnesium can have similar effects, though they interact with the body in different ways. According to the research, magnesium helps to relax nerve cells and control hormones related to stress which may be why it has been found to be so effective at reducing the symptoms of anxiety. Magnesium is a mineral that the human body cannot synthesize. Magnesium is an important mineral in nutrition because it helps regulate nerve impulses, muscle contractions, and blood glucose levels. It also plays a key role in helping produce energy within cells. Additionally, magnesium deficiencies have been linked to mood swings, insomnia, tremors, and more. Side Effects Other conditions which require caution when it comes to using ashwagandha include if you’re pregnant or breastfeeding, or if you have an autoimmune disease. In these cases, Dr. Lin advises talking to your provider before taking anything. She stresses this with pregnant women as ashwagandha could cause complications.The name ashwagandha comes from Sanskrit and means "horse smell," which refers to the specific smell of the herb's roots and their potential to increase a person's strength and resilience. Ashwagandha powder can easily be mixed with smoothies, juice and milk as a great alternative to taking ashwagandha tablets. You can also get ashwagandha gummies and liquid, too. On the other hand, magnesium’s emphasis on nervous system control and improved sleep quality may be more tempting. Personal preference In general, CoQ10 supplementation does not appear to reduce statin-related muscle pain, although there is evidence it may help people considered statin-intolerant due to muscle-related side effects when combined with a reduction in statin dose. If you’re taking any medication, ask your GP before taking it, as ashwagandha’s impact on blood sugar and blood pressure levels may interfere with the dosage. Summary
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