What is the optimal dosage for magnesium supplements for sleep and recovery?

For general supplementation with magnesium to aid sleep and possibly assist in muscle recovery, Andrew Huberman suggests the following guidelines for dosages:

• Magnesium Threonate: A common dosage that most people may find beneficial is 145 milligrams, which can be adjusted based on individual tolerance and needs 1.
• Magnesium Bisglycinate: For aiding sleep, a dosage of 200 to 400 milligrams about 30 minutes before sleep is suggested 2.
• Magnesium Malate: This form is also mentioned and is indicated as a possibility for reducing muscle soreness from exercise 3.
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It is important to emphasize that some individuals may find particular forms of magnesium more suitable than others. For example, magnesium threonate can cause digestive issues in about 5% of people, and in such cases, it may not be suitable to take at all 1. The timing of taking magnesium supplements, particularly when aimed at improving sleep, is generally recommended to be 30 to 60 minutes before going to bed.

Always consult with a healthcare provider before starting any new supplementation regimen, as individual needs can vary greatly and underlying health conditions should be considered.