What magnesium supplement can I use to optimize sleep, cognition, and muscle growth/recovery?

To optimize sleep, cognition, and muscle growth/recovery using magnesium supplements, the following insights from Andrew Huberman can be considered:

• Sleep Enhancement: Magnesium Threonate (also referred to as Magnesium 3 and 8) and Magnesium Bisglycinate can increase sleep depth and reduce the amount of time it takes to fall asleep. They are thought to assist in transitioning into sleep by engaging the GABA pathway, which helps to turn off certain areas of the forebrain 1.
• Cognitive Support: Magnesium Threonate has been highlighted for its potential role in supporting cognitive function and neuroprotection, although there is less data available for these effects 2.
• Muscle Recovery: Magnesium Malate appears to be preferentially shuttled to muscle tissues rather than the brain, which makes it more useful for muscle repair 1.

When considering using magnesium supplements, Dr. Huberman advises checking with a healthcare provider, especially as magnesium can affect heart rhythm and other bodily processes. Furthermore, it is recommended to use magnesium supplements cautiously and not to rely solely on them for improvements, considering that individual responses to supplementation can vary.

For general supplementation with magnesium to aid sleep and possibly assist in muscle recovery, Andrew Huberman suggests the following guidelines for dosages:

• Magnesium Threonate: A common dosage that most people may find beneficial is 145 milligrams, which can be adjusted based on individual tolerance and needs 1.
• Magnesium Bisglycinate: For aiding sleep, a dosage of 200 to 400 milligrams about 30 minutes before sleep is suggested 2.
• Magnesium Malate: This form is also mentioned and is indicated as a possibility for reducing muscle soreness from exercise 3.
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It is important to emphasize that some individuals may find particular forms of magnesium more suitable than others. For example, magnesium threonate can cause digestive issues in about 5% of people, and in such cases, it may not be suitable to take at all 1. The timing of taking magnesium supplements, particularly when aimed at improving sleep, is generally recommended to be 30 to 60 minutes before going to bed.

Always consult with a healthcare provider before starting any new supplementation regimen, as individual needs can vary greatly and underlying health conditions should be considered.

Different types of magnesium can offer different benefits, each being suited for specific purposes, whether it's sleep improvement, cognitive function, or muscle recovery. Here's a summary of benefits associated with various forms of magnesium as discussed in the Huberman Lab:

• Magnesium Threonate: It is known for its high bioavailability and ability to cross the blood-brain barrier. It can enhance sleep depth and onset and possibly support cognitive function due to its engagement with the GABA pathway, which turns off certain areas of the forebrain to facilitate sleep 1 2.
• Magnesium Bisglycinate: Often used before sleep, this form of magnesium is similar to threonate regarding its ability to promote the transition into sleep and its depth. It's not known for cognitive enhancement, but it can be as effective as magnesium threonate in terms of sleep support 2.
• Magnesium Malate: This form is shuttled to the muscles and may help reduce muscle soreness from exercise. It is also involved in restoring magnesium stores in the periphery rather than the brain 1.
• Magnesium Citrate: Known primarily for its laxative effect, it is less suited for sleep induction or cognitive effects 3.
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It's important to remember that while magnesium plays a critical role in many biological functions, including ATP production, DNA repair, and vitamin D metabolism, the optimal form of magnesium for an individual can depend on their specific health goals and needs 4. Always consult a healthcare professional before beginning supplementation, especially because magnesium affects heart rhythm and other critical bodily functions.

For general health and from a dietary perspective, magnesium can be obtained from a variety of sources, especially dark leafy greens which are high in chlorophyll and, consequently, magnesium 4.

The recommended dosages of magnesium supplements can vary depending on the type of magnesium and the intended use. Here are some specifics mentioned by Andrew Huberman:

• Magnesium Threonate: Typically taken 30 to 60 minutes before bedtime in doses of 200 to 400 milligrams to encourage sleep 1.

• Magnesium Bisglycinate: It seems on par with magnesium threonate in terms of promoting transition into and depth of sleep, though the specific dosage isn't mentioned. It's usually taken before bed just like magnesium threonate 1.

It's important to note that people with heart issues or other health conditions should check with their doctor before taking magnesium supplements. Additionally, not everyone may need to supplement with magnesium if they're getting enough from their diet 1.

For overall guidelines, any supplements should be taken according to the instructions provided by the healthcare provider or as indicated on the product label. While Dr. Huberman mentions his personal usage and the benefits he perceives from them, he emphasizes that individuals need to determine what's right for their own health and conditions, always in consultation with a physician 2.

Based on the advice from Andrew Huberman, here are the recommended dosages for different magnesium supplements:

• Magnesium Threonate: The typical dosage is 145 milligrams, and it's suggested to be taken before bedtime to help with sleep 1. Some individuals may need to adjust the dosage higher or lower based on their personal response.

• Magnesium Bisglycinate: While a specific dosage for sleep support is not mentioned, it is compared to Magnesium Threonate for aiding the transition to sleep and improving sleep depth. It's likely taken in a similar manner, i.e., before bedtime 2.

Please note that these dosages are not strict recommendations and vary based on individual needs. If any supplement causes discomfort, such as gastrointestinal distress, the proper dosage would be zero for that person 1. Individuals are advised to always consult with a healthcare provider before implementing any changes to their supplementation routine.