Magnesium

Magnesium threonate or bisglycinate may help with sleep, particularly when someone is magnesium-deficient; the evidence for extra benefit in people with normal magnesium levels is less compelling. 1

• Typical doses: Huberman describes 300–400 mg of magnesium threonate or bisglycinate, taken 30–60 minutes before bed. 2
• Forms and proposed effects: Threonate is described as more readily crossing the blood-brain barrier and engaging GABA-related pathways. Bisglycinate is also discussed as a sleep option, and magnesium may be combined with apigenin and theanine as a calming sleep stack. 3 4
• Digestive effects: Magnesium citrate can have a laxative effect; other forms, including threonate, may cause gastrointestinal discomfort or diarrhea in some people. 5 6
• Safety: Safety margins are described as generally broad, but consult a physician and use caution; magnesium can affect heart rhythm, and higher doses may cause GI distress. 7 8