What supplements you recommend for improving sleep

For improving sleep, several supplements have been suggested by Andrew Huberman. Here's a summary of the key recommendations:

1. Magnesium Threonate or Magnesium Bisglycinate:

   • Both forms of magnesium can promote relaxation and help with sleep onset by increasing levels of GABA, a neurotransmitter that aids sleep.
   • Typical dosage: 200-400 mg taken about 30 to 60 minutes before sleep is recommended 1.

2. Apigenin:

   • A compound derived from chamomile that can help induce sleep and reduce anxiety, making it easier to fall asleep.
   • Caution: Apigenin may inhibit estrogen, so those concerned about hormonal balance should consult a healthcare professional before use 2.

3. Theanine:

   • Found in tea, theanine (100-400 mg) may enhance sleep quality by providing a calming effect, although it can sometimes lead to vivid dreams, which might disrupt sleep for some people 3 4.
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   • It is recommended to avoid theanine if one tends to experience vivid dreams that result in waking during the night.

4. Myo-Inositol:

   • This supplement can help shorten the time it takes to fall back asleep if you wake up during the night. A dosage of 900 mg is typical for this purpose 5.

5. GABA (Gamma-Aminobutyric Acid):

   • 100-200 mg may be taken intermittently (not nightly) to enhance sleep 3.

Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications. For more details on these supplements, you can refer to resources like examine.com for peer-reviewed studies and safety warnings.