What are the recommended dosages?

For the sleep supplements, the recommended amounts are 145 mg magnesium threonate, 50 mg apigenin, and 100–400 mg theanine. They may be used individually or in combination; not everyone needs them. 1

• Magnesium threonate: 145 mg is a common starting amount, though individual needs can be somewhat higher or lower. About 5% of people report digestive problems such as diarrhea or gastric distress; if it causes discomfort, don’t take it. 2
• Apigenin: 50 mg. 3
• Theanine: 100–400 mg. Use the lowest effective amount; even 100 mg can cause vivid or disruptive dreams for some people, in which case leave it out. 4
• GABA: 100 mg occasionally, every third or fourth night in the example given—not a nightly recommendation. The same example uses 2 g glycine; no broader glycine dosage recommendation is provided here. 5
• Timing: Take the sleep-stack supplements 30–60 minutes before bedtime. 6