Ashwagandha and Magnesium
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
In today’s era life is busier than before. Many people struggle to maintain a work-life balance and in between all this physical and mental health is often overlooked.
Dietary supplements have become quite popular nowadays mainly because they are easy to use, have numerous health benefits, and don’t consume your time at all.
There are so many dietary supplements available in the market among which ashwagandha and magnesium are the ones that do not only cater to your specific needs but also have a wide range of physical and mental health benefits.
Follow the article below to know more about how ashwagandha and magnesium supplements can help you lead a healthy life.
ASHWAGANDHA
Ashwagandha is a herb whose roots and leaves are being used to treat different medical conditions since ancient times. The botanical or scientific name for ashwagandha is Withania somnifera. It is also known as winter cherry and Indian ginseng.
This small shrub with yellow flowers is mainly found in the region of Southeast Asia but is becoming increasingly popular worldwide due to its positive impact on physical and mental health.
HEALTH BENEFITS OF ASHWAGANDHA
Ashwagandha is an adaptogen that helps you cope with stress and anxiety, improves sleep, boosts male fertility, and reduces blood sugar levels.
Below is a detailed explanation of different benefits that ashwagandha provides as a dietary supplement:
REDUCES STRESS AND ANXIETY
Ashwagandha is one of the most popular supplements that helps cope with stress and anxiety and improves sleep quality.
Ashwagandha regulates the mediators of stress such as heat shock proteins and stress-activated protein kinase. It also has a negative effect on the hypothalamic-pituitary-adrenal axis which is responsible for regulating the stress response.
With the above-mentioned mechanism of action, ashwagandha reduces stress levels and consequently improves sleep quality.
IMPROVES COGNITIVE FUNCTIONS
Ashwagandha is also good for your brain health. It has an antioxidant effect on your brain and improves cognitive function including attention, memory, and information processing speed.
Ashwagandha may also help you in managing the symptoms of different mental health conditions such as depression but it is advised to always seek help from a healthcare professional to get the treatment according to your needs.
DECREASES BLOOD SUGAR LEVELS
The chemical compounds present in ashwagandha have powerful anti-diabetic activity and may stimulate cells to take up glucose from the blood.
The regular consumption of ashwagandha supplements can reduce blood sugar levels and may help you manage diabetes effectively.
INCREASES FERTILITY IN MEN
Ashwagandha consumption is associated with an increase in the levels of dehydroepiandrosterone sulfate which is a sex hormone involved in testosterone production. This can lead to increased libido and have other positive outcomes in your sex life.
It also improves sperm concentration, semen volume, and sperm motility. All these effects together may improve fertility in men.
REDUCES INFLAMMATION
Ashwagandha contains a compound called withaferin A (WA). This compound can help reduce inflammation in the body.
Withaferin A targets inflammatory pathways including signal molecules nuclear factor kappa B (NF-κB) and nuclear factor erythroid 2-related factor 2 (Nrf2).
Withaferin A may also reduce inflammation by lowering the levels of inflammatory proteins such as interleukin-10 (IL-10).
BOOSTS ATHLETIC PERFORMANCE
Ashwagandha is thought to enhance the physical performance of an individual by increasing the maximum oxygen consumption.
It also increases the strength of muscles and by keeping the maximum oxygen consumption high it lowers the risk of cardiovascular diseases.
RECOMMENDED DOSAGE
The typical dose for ashwagandha is about 1000mg per day but it is advised to speak to your healthcare provider about the appropriate dosage right according to the requirements of your body.
SIDE EFFECTS
Ashwagandha is a well-tolerated dietary supplement but can sometimes cause the following side effects:
- Upset stomach
- Diarrhea
- Nausea
- Vomiting
MAGNESIUM
Magnesium is an important mineral that is involved in almost every aspect of your physical and mental health. We consume it daily in our diet. Foods that are high in fiber generally also contain a considerable amount of magnesium.
The common dietary sources of magnesium include:
- Avocado
- Broccoli
- Leafy green vegetables
- Legumes
- Whole grains
- Brown rice
- Seeds and nuts
HEALTH BENEFITS OF MAGNESIUM
Magnesium is an integral part of numerous biochemical processes occurring within the body. It regulates our mood, keeps our bones healthy protects our heart, and can also relieve premenstrual syndrome (PMS) symptoms.
A detailed description of the different health benefits of magnesium supplements is given below:
PROMOTES HEART HEALTH
Magnesium is a heart-healthy mineral that reduces the levels of low-density lipoprotein (bad cholesterol) and increases the levels of high-denscity lipoprotein (good cholesterol).
By lowering the level of cholesterol in the body and managing high blood pressure magnesium significantly reduces the risk of heart diseases and stroke.
PREVENTS MIGRAINE ATTACKS
A moderate to severe throbbing pain or a pulsing sensation usually affecting one side of the head is known as a migraine. Symptoms of migraine include nausea, vomiting, and increased sensitivity to light and sound.
Magnesium supplementation may block the signals in the brain that lead to migraine. In this way, magnesium doesn’t only prevent attacks of migraine but can also help you cope with different symptoms of migraine.
IMPROVES PMS SYMPTOMS
Premenstrual syndrome (PMS) is a very common condition experienced by women of reproductive age. It can cause mood swings, fatigue, bloating, abdominal cramps, and headache. These symptoms often disrupt the day-to-day activities in a woman’s life.
Magnesium is involved in dopamine release and hence may improve mood. It also relaxes the smooth muscles of the uterus and eases abdominal cramps. Magnesium can prevent the attacks of PMS-associated migraine as well.
In a nutshell, magnesium supplementation can help relieve different symptoms of premenstrual syndrome in an effective way.
ELEVATES MOOD
Magnesium plays a critical role in different brain functions including mood regulation. Low levels of magnesium in the body have also been linked to an increased risk of depression.
Including magnesium supplements in your daily routine may elevate your mood, reduce anxiety and even help you combat symptoms of depression.
BENEFICIAL FOR BONE HEALTH
Almost half of the magnesium in your body is found within the bones. It is essential for keeping the bones strong and healthy.
Magnesium supplements increase bone mineral density and lower the risk of osteoporosis and fractures.
HELPS YOU SLEEP BETTER
Magnesium may help you fight insomnia and other sleep-related issues. It has the potential to regulate gamma aminobutyric acid and several other neurotransmitters involved in sleep.
Including magnesium supplements in your daily routine can impart positive effects on the quality and duration of sleep.
RECOMMENDED DOSAGE
The recommended dietary allowance (RDA) for magnesium varies with gender and age. The following paragraphs briefly explain the recommended dosage of magnesium in different populations.
FOR MEN
Men that lie in the age group of 19-30 years are recommended to consume about 400mg of magnesium per day. Men above the age of 31 years require approximately 420mg of elemental magnesium daily.
FOR WOMEN
Women above the age of 18 but under the age of 30 are recommended to intake 310mg of magnesium daily. For women older than 31 years 320mg of magnesium is recommended per day.
FOR PREGNANT WOMEN
During pregnancy women in the age group of 14-18 years require 400mg of magnesium on daily basis. Pregnant women of age 19-30 years need to consume 350mg of magnesium per day and pregnant women above the age of 31 is recommended to take 360mg of elemental magnesium routinely.
FOR LACTATING WOMEN
The recommended dietary allowance for magnesium in lactating women also varies by age. It is 360mg for women who are 14 to 18 years old. Lactating women lying between the age of 19 to 30 years require 310mg of magnesium daily and women older than 31 years are advised to intake 320mg of magnesium per day.
SIDE EFFECTS
Magnesium supplements do not cause any adverse effects if consumed within the recommended limit. However, too much magnesium intake is associated with the following side effects:
- Nausea and vomiting
- Diarrhea
- Low blood pressure
- Confusion
- Slowed breathing
CONCLUSION
Ashwagandha and magnesium are the two popular dietary supplements capable of tackling different physical and psychological conditions in men and women.
They both can help reduce stress and anxiety, improve sleep quality, fight inflammation, manage blood sugar levels enhance physical performance.
Other than these shared benefits that are mentioned in the previous paragraph, ashwagandha and magnesium have numerous individual health benefits too.
Ashwagandha can also improve cognitive functions and increase fertility in men. Magnesium keeps the heart healthy, relieves PMS symptoms in women, and also maintains the health of bones.
To put it simply both ashwagandha and magnesium are beneficial for your overall physical and mental health and can be used as dietary supplements in your daily routine.
It is recommended that you speak with your healthcare provider before starting ashwagandha and/or magnesium supplements especially if you are pregnant, breastfeeding, or taking medications for any underlying health conditions.
Here you can check out Vorts’s Ashwagandha 500mg, Premium Ashwagandha with Black Pepper along with Ashwagandha Gummies, and Magnesium Bisglycinate-200mg.
REFERENCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/
https://pubmed.ncbi.nlm.nih.gov/25796090/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696210/
https://pubmed.ncbi.nlm.nih.gov/25748766/