how much magnesium should I take at night, and which magnesium

For improving sleep, Andrew Huberman often recommends taking Magnesium Threonate or Magnesium Bisglycinate. These forms are preferred due to their high bioavailability and ability to cross the blood-brain barrier, making them effective at enhancing both the onset and depth of sleep by engaging the GABA pathway, important for brain relaxation and sleep induction. The typical suggested dosage is between 300 to 400 milligrams, taken 30 to 60 minutes before bedtime 1.

If you experience gastrointestinal issues with Magnesium Threonate, you might consider trying Magnesium Bisglycinate, which is often better tolerated. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions 2.