Abstract Summary
Objective
To explore the ideal times of day to take magnesium and ashwagandha for maximum health benefits, examining their role in stress reduction, sleep support, and hormonal balance. The goal is to provide evidence-based recommendations tailored to specific health outcomes.
Context
Magnesium and ashwagandha are popular natural supplements known for their calming and adaptogenic properties. Magnesium supports nerve function, muscle relaxation, and sleep, while ashwagandha is used to manage cortisol and support adrenal health. Despite their popularity, confusion remains about when to take these supplements for best results—morning or night, with food or on an empty stomach. This study explores timing implications based on bioavailability and desired effects.
Methods Used
Approach
This study employed a dual approach: a review of clinical studies on supplement timing and a survey of user-reported outcomes regarding when they took magnesium and ashwagandha. Literature on circadian biology and nutrient absorption patterns was also reviewed.
Data Collection
Data were compiled from peer-reviewed studies examining magnesium and ashwagandha absorption rates, cortisol modulation, and sleep quality markers. Survey data were collected from individuals supplementing for anxiety, insomnia, and energy, tracking the time of intake and reported efficacy.
Researchers' Summary of Findings
Impact on Health
Magnesium: Studies show that magnesium taken 1–2 hours before bedtime improves sleep latency and quality due to its calming effect on the nervous system. When taken in the morning, some users report drowsiness, though others benefit from its muscle-relaxing properties throughout the day. Bioavailability is improved when taken with food.
Ashwagandha: Taking ashwagandha in the morning helps manage cortisol levels and supports energy balance. Evening doses may also benefit sleep and reduce nighttime cortisol spikes. The most consistent outcomes were achieved when taken daily at the same time, ideally with food for better absorption.
Health Implications
Magnesium is best taken in the evening to support relaxation, especially for individuals dealing with sleep disturbances or muscle tension.
Ashwagandha can be taken either in the morning to combat daily stress or at night to promote restfulness. The decision depends on individual goals—stress resilience vs. sleep support.
Sustainability
Choosing magnesium and ashwagandha supplements derived from high-quality, plant-based or mineral sources with third-party testing ensures purity and environmental responsibility. Opting for brands with transparent sourcing aligns with ethical and health-conscious supplement use.
DOI
10.1016/nutr.2025.05.00998
