magnesium bisglycinate

Magnesium bisglycinate is often discussed as a supplement for improving sleep quality. Andrew Huberman recommends taking 300 to 400 mg of magnesium bisglycinate (or magnesium threonate) about 30-60 minutes before sleep to help fall asleep faster and stay asleep longer. This form of magnesium is known for its ability to cross the blood-brain barrier, which may enhance its efficacy in promoting relaxation and sleep without the gastrointestinal discomfort associated with other forms like magnesium citrate 1 2.

In combination with apigenin and theanine, magnesium bisglycinate can form a synergistic 'sleep cocktail' that further aids in reducing anxiety and improving the transition to sleep 1. Additionally, it may support neuron health and longevity 3. While many healthy individuals may not see a significant benefit if they aren't deficient in magnesium, targeted studies suggest its efficacy for those with deficiencies or specific sleep disorders 2.