Ashwagandha vs Magnesium for anxiety
Short answer: For anxiety, users rate them about the same: 88% report improvement with Ashwagandha (871 reports) and 90% with Magnesium (287 reports).
Ashwagandha has 48 meta-analyses and 59 randomized trials on PubMed; Magnesium has 82 and 210.
Based on 2,426 reports about Ashwagandha and 2,377 about Magnesium. Not medical advice.
| Ashwagandha Supplement | Magnesium Supplement | |
|---|---|---|
| User score | 49 | 50 |
| Verdict | Mixed | Mostly positive |
| Positive of reports that state an outcome | 44% | 73% |
| Reports | 2,426 | 2,377 |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 48 / 59 | 82 / 210 |
| Mainly used for | ||
| Weight loss % reporting improvement | 100% (3) | — |
| Appetite % reporting improvement | 50% (2) | 67% (3) |
| Focus % reporting improvement | 64% (61) | 80% (45) |
| Energy % reporting improvement | 53% (124) | 75% (83) |
| Sleep % reporting improvement | 77% (230) | 88% (426) |
| Anxiety % reporting improvement | 88% (871) | 90% (287) |
| Mood % reporting improvement | 53% (441) | 82% (116) |
| Memory % reporting improvement | 75% (8) | 100% (9) |
| Performance % reporting improvement | 90% (29) | 88% (17) |
| Recovery % reporting improvement | 100% (6) | 97% (32) |
| Pain & inflammation % reporting improvement | 75% (8) | 93% (43) |
| Digestion % reporting improvement | 40% (5) | 82% (33) |
| Libido % reporting improvement | 63% (126) | 67% (15) |
| Hormones % reporting improvement | 76% (85) | 89% (27) |
| Blood sugar % reporting improvement | 50% (2) | 100% (4) |
| Heart & lipids % reporting improvement | 50% (6) | 96% (26) |
| Skin & hair % reporting improvement | 50% (4) | 100% (2) |
| Immunity % reporting improvement | 67% (3) | 88% (8) |
| Longevity % reporting improvement | — | 100% (3) |
| Common side effects | anhedonia, drowsiness, anxiety, fatigue | diarrhea, drowsiness, stomach issues, vivid dreams |
| Typical dose reported | daily (past) | daily |
The current systematic review and dose-response meta-analysis of RCTs revealed a beneficial effect in both stress and anxiety following Ashwagandha supplementation. However, further high-quality studies are needed to firmly establish the clinical efficacy of the plant.
Phytother Res, 2022 ↗“I paired it with maca and ashwaganda and it legit felt like a steroid cycle.”
This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. However, given that oral magnesium is very cheap and widely available, RCT evidence may support oral magnesium supplements (less than 1 g quantities given up to three times a day) for insomnia symptoms.
BMC Complement Med Ther, 2021 ↗“after supplementing with 400mg of Magnesium daily. Winter blues hit me hard and my multivitamin wasn't doing any justice, but once I began supplementing Magnesium, everything changed.”
Related comparisons
Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate