What does dr huberman say about taking magnesium

Dr. Huberman says magnesium can support sleep, but the form, dose, and whether to take it depend on the goal and personal tolerance.

• Forms and goals: He discusses threonate and bisglycinate as forms he uses for sleep; he takes malate during the day and says it seems to help his post-exercise recovery and soreness. 1 2
• Why magnesium matters: Magnesium is needed for functions including energy production, DNA repair, neurotransmission, and converting vitamin D to its active form. Dr. Rhonda Patrick says roughly half the U.S. population may not get enough magnesium; this point is hers in their discussion. 3
• His personal sleep use: Huberman says he personally takes 300–400 mg of magnesium threonate about 30–60 minutes before bed. 4
• Possible gut effects: Magnesium can cause gastrointestinal discomfort; he notes some people report diarrhea or gastric distress from threonate, and citrate can have a laxative effect. 5 6
• What to prioritize: He recommends getting behavioral factors right first, then considering nutrition, and only afterward deciding whether a supplement might be useful. 7