What magnesium supplement can I use to optimize sleep, cognition, and muscle growth/recovery?

Magnesium threonate is the most directly relevant single option if you want to address sleep and cognition; bisglycinate is another sleep-oriented choice, while malate may be a better fit for muscle recovery. The evidence for cognitive benefits is limited. 1

• Sleep — threonate or bisglycinate: Both may help people fall asleep faster and sleep more deeply. Huberman described taking them 30–60 minutes before bed and linked their calming effect to GABA pathways. 2
• Cognition — threonate: It may be more readily transported into the brain and has potential cognitive and neuroprotective benefits, but the evidence is limited, with much of it coming from animal research. 3
• Muscle recovery — malate: Malate appears to be preferentially shuttled toward muscle rather than the brain, and magnesium malate has been associated with reduced exercise-related soreness or improved recovery. 4
• Safety: Magnesium can affect processes such as heart rhythm, so check with a healthcare professional before using a supplement. 5