What are the best supplements to take for sleep?


For better sleep, the suggests supplements such as Magnesium Threonate or Bisglycinate, Apigenin, Theanine, Myo-inositol, GABA, Glycine, and Inositol. Here's a summary of the benefits they may provide:

  • Magnesium Threonate/Bisglycinate: These help shorten the transition time to sleep and seem to enable deeper sleep due to their ability to cross the blood-brain barrier. They are also considered for cognitive support and neuroprotection 1.
  • Apigenin: A derivative of chamomile, which can reduce anxiety, an important component for easing into sleep 1.
  • Theanine: It is known to turn off the mind, help with falling asleep, and can also enhance sleep quality by affecting GABA pathways. However, it can cause excessively vivid dreams which might lead to disturbance in sleep for some people 2.
  • Myo-inositol: Typically used to shorten the time to fall back asleep if waking up in the middle of the night and also provides mood support 3.

    Sleep Supplements

    Andrew discusses the effectiveness of magnesium and apigenin supplements in aiding sleep. He suggests trying them separately or together to determine which works best for the individual.

    Huberman Lab

    Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
  • GABA: Occasionally used by Dr. Huberman in dosages of 100 to 200 milligrams to enhance sleep, but not taken daily or more than three to four nights a week 4.
  • Glycine and Inositol: Discussed for their beneficial effects although details in various contexts are not provided.

Always consult a healthcare professional before starting any supplement regimen, and beware of creating a dependency or experiencing a placebo effect when missing supplements 5.