Various dietary stress and emotion management supplement products have been launched in European and American countries. They can directly or indirectly affect hormones and neurotransmitters in the human body to regulate mood and sleep. Common ingredients in such products include theanine, 5-HTP, rhodiola rosea extract, gamma-aminobutyric acid, melatonin, etc. Among them, the most discussed ingredients are Ashwagandha and magnesium. Nutri Avenue will discuss these two ingredients today. Which one is better for helping you sleep?
Ashwagandha: A Natural Rxtract To Support Sleep
This ingredient is known as the king of Ayurvedic herbs. Its botanical name is Withania Somnifera. It is a small shrub with yellow flowers native to India and Southeast Asia. It possesses an adaptogen that helps the body cope with stress. It controls stress mediators, including Hsp70, cortisol, and JNK-1. And it reduces the activity of the hypothalamic-pituitary-adrenal axis. This axis is the system in the body that regulates stress responses. Therefore, Ashwagandha is world-famous for its ability to reduce stress and anxiety.
Relevant research and data support are as follows.
In one small study with 58 participants, people who took 250 mg or 600 mg of ashwagandha extract for eight weeks had significantly lower levels of perceived stress and the stress hormone cortisol than those who took a placebo. What’s more, their sleep quality also improved significantly.
Another study of 60 people found that those who took 240 mg of Ashwagandha extract daily for 60 days reported significantly lower anxiety compared to those who received a placebo.
Related studies measured outcomes using the Hamilton Anxiety Rating Scale (HAM-A), the Depression, Anxiety, and Stress Scale, and hormonal changes in cortisol, dehydroepiandrosterone sulfate (DHEA-S), and testosterone. Ashwagandha intake was associated with reductions in morning cortisol (P < .001) and stress scales (P = .004).
One study of 50 adults aged 65-80 years found that taking 600 mg of Ashwagandha daily for 12 weeks significantly improved sleep quality and waking mental alertness compared to placebo treatment. The positive effects were more pronounced in people who took more than 600 mg per day for 8 weeks or longer.
As a result, these studies found that Ashwagandha is a natural herb traditionally used to reduce stress and enhance well-being. There is data supporting its effectiveness in relieving stress and anxiety and improving sleep quality.
Magnesium: It Regulates GABA And Cortisol Levels In The Body
Magnesium is an important aid in converting tryptophan to serotonin into melatonin. Melatonin is a key hormone in the human circadian rhythm.
In addition, the brain contains a variety of inhibitory neurotransmitters and excitatory neurotransmitters. The dynamic changes of the two affect people’s mood and sleep. Among them, GABA, serotonin, taurine, and glycine are inhibitory neurotransmitters. Excitatory neurotransmitters include epinephrine, norepinephrine, dopamine, histamine, glutamate, and phenylacetic acid. Magnesium can stimulate GABA release by stimulating GABA neurons’ receptors. It also reduces the release of this excitatory neurotransmitter by inhibiting glutamatergic neurons.
On the other hand, too much cortisol can lead to difficulty falling asleep and premature awakening. Magnesium affects the HPA part of the brain that produces cortisol. It reduces cortisol secretion. Studies have shown [9] that sleeping can be improved by taking magnesium-containing supplements and increasing the magnesium concentration in the blood. It was also found that after magnesium supplementation, the cortisol concentration in the blood also decreased.
All in all, when it comes to aiding sleep, magnesium simultaneously assists in the production of melatonin and enhances the relaxing effect of GABA on the brain. It also reduces the release of cortisol. Therefore, supplementing magnesium, especially before bed, is one of the most effective ways to help solve insomnia.
Ashwagandha VS Magnesium: Which One Is Better?
Magnesium Glycinate: A highly bioavailable and soothing type of magnesium
Generally, magnesium is easily excreted directly when passing through the intestines. Therefore, absorption is more difficult. If you want magnesium that relieves anxiety and can enter the brain, chelated magnesium is a better choice. It contains magnesium ions surrounded by two amino acid molecules. Gastric juices do not break it down. Therefore, this type of magnesium is less irritating to the stomach. In the small intestine, it is absorbed in whole form. It then enters the bloodstream and releases free magnesium ions. It more effectively increases blood magnesium concentration. Therefore, this is the magnesium most easily absorbed by the body. Among chelated magnesium, Nutri Avenue recommends magnesium glycinate.
Magnesium glycinate is approximately 6 times more bioavailable than magnesium oxide. Moreover, when this ingredient is absorbed into the bloodstream, it releases glycine, which also helps the body produce 5-HT. It is also a hormone and neurotransmitter that significantly impacts sleep and youth training. It can shorten the time it takes to fall asleep and stabilize sleep. It also affects key receptors in the brain that influence learning and memory. Magnesium glycinate appears as a white powder. It is easily soluble in water and insoluble in ethanol.
For most people, the best time of day to take magnesium is before bed. Or you can take it both day and night. But be careful with your magnesium intake. The generally recommended magnesium dose is around 300-400mg (adults). To be sure, taking a daily magnesium supplement should be safe. Magnesium glycinate has a low risk of side effects and toxicity due to its mild onset of action. However, an overdose may cause diarrhea, cramps, digestion, and other problems.
Ashwagandha Root Powder: Various medicinal ingredients in it
The medicinal ingredients of Ashwagandha mainly include alkaloids, flavonoids, and phenolic acids. These ingredients have anti-inflammatory, antioxidant, and anti-tumor effects. These medicinal ingredients can affect the synthesis and release of neurotransmitters, such as increasing serotonin levels and reducing adrenaline levels, thereby calming, anti-anxiety, and improving sleep.
Although it has a certain effect on improving sleep, it is unsuitable for everyone. Like Pregnant women, lactating women, and patients with severe liver and kidney dysfunction or mental illness, they should be used with caution. In addition, there are two other points to note when using Ashwagandha.
It is prohibited to use it at the same time as certain drugs, including antidepressants, sedatives, etc. In order to avoid drug interactions.
People with allergies may have an allergic reaction to this ingredient.
All in all, Ashwagandha And Magnesium both support good sleep quality. Magnesium glycinate is mild and friendly to the gastrointestinal tract. However, it may take a longer period to show its effects. Ashwagandha has certain restrictions on who can take it, so special attention needs to be paid to this.
Ashwagandha And Magnesium: Can Combine Them Together?
In fact, consumers have noticed that among the sleep aid supplements on the market, there are products that combine Ashwagandha And Magnesium. The blend of both ingredients improves absorption. It reduces stress and relaxes the body, allowing for better sleep quality. However, this combination requires attention to the Ashwagandha And Magnesium dosage combination. Because the effect of magnesium is milder and less burdensome, the dose of magnesium is generally greater than that of Ashwagandha.
Conclusion: Both Ashwagandha And Magnesium Are Good For Sleep
Magnesium, especially magnesium glycinate, is a highly bioavailable ingredient. The human body can absorb it well to relieve anxiety and support sleep. The medicinal ingredients in Ashwagandha have anti-inflammatory and antioxidant effects. Several studies have shown that it helps calm and calm the mind. Both are excellent natural sleep aids. The combined use of Ashwagandha And Magnesium, especially magnesium glycinate, can also improve sleep. Therefore, Nutri Avenue recommends sleep supplement products that consider these two ingredients. We also offer both ingredients to support product development and production.
