Which sleep supplements does Huberman recommend?

Huberman’s main sleep supplements are magnesium threonate or bisglycinate, apigenin, and theanine. He advises getting behavioral sleep habits in place first and trying supplements cautiously, ideally one at a time. 1 2

• Magnesium threonate or bisglycinate: He describes 300–400 mg about 30–60 minutes before bed as a commonly used range; he says these forms may help people fall asleep faster and sleep more deeply. 3 4
• Apigenin: He recommends 50 mg, which may reduce rumination and anxiety and support falling and staying asleep. He also cautions that apigenin can inhibit estrogen. 5 6
• Theanine: He gives a 100–200 mg range in one recommendation and says it can have a calming, anti-anxiety effect. It may make dreams unusually vivid, so he suggests leaving it out if that becomes disruptive. 7 8
• How to try them: Huberman recommends addressing behavioral factors first, then experimenting with one supplement at a time so you can assess its effects. He also advises consulting a healthcare professional before changing a supplement regimen. 9 1