What types of magnesium does Andrew Huberman recommend?

Andrew Huberman recommends several forms of magnesium, specifically:

1. Magnesium Threonate:

   • Known for promoting sleep and potentially enhancing cognitive function. It is advised to take 300 to 400 mg 30 to 60 minutes before bedtime. There is some evidence it can enhance depth of sleep and facilitate the transition into sleep (1).

2. Magnesium Bisglycinate:

   • Similar in effects to magnesium threonate regarding sleep quality but does not necessarily enhance cognitive function. It can also be taken in the same dosage and manner to promote sleep (2).

3. Magnesium Malate:

   • This form is thought to help with muscle soreness and recovery post-exercise. It is generally less related to sleep enhancement (3).
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       1

       Magnesium and Potassium

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       2

       Sleep Supplements Explained

       01:51:47
       
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       3

       Inflammation and Recovery

       01:38:41
       

4. Magnesium Citrate:

   • Noted more for its laxative effects and less relevant for sleep enhancement or cognitive support (1).

Andrew emphasizes that while many people may obtain sufficient magnesium through diet, some may benefit from supplementation depending on individual needs and situations (2). Always consult a healthcare provider before starting any new supplement regimen.