What are the recommended dosages?
Sources:
Here are some recommended dosages for various sleep supplements as discussed by :
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Magnesium Threonate: Typically recommended at 145 milligrams, though some may require a bit more or less depending on individual tolerance and needs. It's noted that about 5% of people might experience digestive issues with it, in which case, dosage should be adjusted or discontinued 1.
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Apigenin: Suggested dosage is 50 milligrams. This can be taken alone or combined with other supplements like magnesium and theanine for synergy 1.
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Theanine: Recommended dosage ranges from 100 to 400 milligrams, based on body weight and personal experience with the supplement. It's important to find the minimal effective dose to avoid excessively vivid dreams, which can disrupt sleep 2 1.
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Glycine and GABA: While specific dosages aren't explicitly detailed here, mentions occasionally taking 100 to 200 milligrams of GABA for sleep enhancement. It's advised not to use GABA every night, limiting it to a few times a week 3.
These supplements are ideally taken 30 to 60 minutes before bedtime. As always, consulting with a healthcare provider before starting any new supplement regimen is encouraged due to potential individual reactions.
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