Comparison
Ashwagandha vs Magnesium L-Threonate
Side-by-side of Ashwagandha and Magnesium L-Threonate. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
Ashwagandha
Ashwagandha supplement guide: KSM-66 and Sensoril extracts at 300-600 mg/day cut morning cortisol and stress in RCTs. Dose, side effects, testosterone data.
Magnesium L-Threonate
Magnesium l-threonate (Magtein) crosses the blood-brain barrier. Typical dose 1,500-2,000 mg. Sleep and cognitive trial data, side effects.
Effects at a glance
Ashwagandha
- •Reduces morning serum cortisol by ~20 to 30% at 300 to 600 mg/day standardized extract over 8 weeks
- •Lowers subjective stress on DASS-21 and PSS scales versus placebo in chronically stressed adults
- •Modest grip-strength and 1-RM gains of ~5 to 8% in trained men when paired with resistance training
- •Improves self-reported sleep quality and onset latency in adults with insomnia symptoms
- •Small testosterone increases (~10 to 15%) reported in stressed or subfertile men, less clear in healthy populations
- •May raise free T3 and T4; can interact with levothyroxine and unmask subclinical hyperthyroidism
Magnesium L-Threonate
- •Distinct magnesium salt designed for blood-brain barrier penetration; not a higher-quality systemic magnesium
- •Liu 2010 rodent study: elevated CSF magnesium ~15% and increased hippocampal synaptic density
- •Trial portfolio in humans is small and mostly Magtein-funded; cognitive effects are modest where reported
- •Typical dose 1500 to 2000 mg/day delivers only ~108 to 144 mg of elemental magnesium
- •GI tolerability comparable to other magnesium forms; loose stools in a minority at 2000 mg/day
- •Distinct from magnesium glycinate, which is the conventional sleep/anxiety/repletion form
Side-by-side
| Attribute | Ashwagandha | Magnesium L-Threonate |
|---|---|---|
| Category | natural | supplement |
| Also known as | Withania somnifera, KSM-66, Sensoril | Mg-T, MgT, Magtein, magnesium threonate |
| Half-life (hr) ↗ | 10 | 4 |
| Typical dose (mg) ↗ | 600 | 2000 |
| Dosing frequency | daily | 1 to 3 times daily |
| Routes | oral | oral |
| Onset (hr) | 2 | 1 |
| Peak (hr) | - | 2 |
| Molecular weight | - | 294.5 |
| Molecular formula | - | C8H14MgO10 |
| Mechanism | GABAergic modulation and HPA-axis attenuation; withanolides reduce cortisol secretion and inhibit NF-kB signaling. | Proposed to deliver magnesium across the blood-brain barrier more effectively than other oral salts via threonate-related transporters, raising CNS magnesium and modulating NMDA receptor function and synaptic plasticity. |
| Legal status | Dietary supplement in most jurisdictions; regulated in Denmark | OTC dietary supplement |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement | OTC supplement (not scheduled) |
| Pregnancy | Not recommended | Standard magnesium safety; Mg-T-specific data limited |
| CAS | - | 778571-57-6 |
| PubChem CID | - | 10691810 |
| Wikidata | Q310109 | Q27151568 |
Safety profile
Ashwagandha
Common side effects
- mild GI upset
- drowsiness
- headache
Contraindications
- pregnancy
- autoimmune disease (theoretical immune stimulation)
- hyperthyroidism
- concurrent sedative use
Interactions
- benzodiazepines: additive CNS depression(moderate)
- thyroid hormone (levothyroxine): may raise T3/T4, altering dose requirements(moderate)
- immunosuppressants: theoretical antagonism via immune stimulation(moderate)
Magnesium L-Threonate
Common side effects
- loose stools
- mild GI upset
- headache (rare)
- fatigue (rare)
Contraindications
- severe renal impairment (eGFR below 30)
- hypermagnesemia
- myasthenia gravis (high doses)
- concurrent IV magnesium therapy
Interactions
- tetracyclines and fluoroquinolones: magnesium chelation reduces antibiotic absorption; separate by 2 to 4 hours(moderate)
- bisphosphonates: reduced absorption; separate by 2 hours minimum(moderate)
- muscle relaxants and aminoglycosides: potentiated neuromuscular blockade at high doses(moderate)
- antihypertensives: additive blood pressure reduction at high doses(minor)
Which Should You Take?
Ashwagandha comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-B outcome catalogued. Magnesium L-Threonate is the right call when one of the conditionals below applies.
- → If your priority is stress and HPA-axis regulation, pick Ashwagandha.
- → If your priority is hormonal optimization, pick Ashwagandha.
- → If your priority is sleep onset or sleep quality, pick Magnesium L-Threonate.
Default choice: Ashwagandha. Lower friction to source, and broader goal coverage. Reach for Magnesium L-Threonate only if your priority sits squarely in the goals it owns above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between Ashwagandha and Magnesium L-Threonate?
Ashwagandha and Magnesium L-Threonate differ in category (natural vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Ashwagandha or Magnesium L-Threonate?
Ashwagandha half-life is 10 hours; Magnesium L-Threonate half-life is 4 hours.
Can you stack Ashwagandha with Magnesium L-Threonate?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
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