magnesium threonate, apigenin and theanine

Here's an overview of magnesium threonate, apigenin, and theanine based on several podcast episodes from the Huberman Lab.

Magnesium Threonate

• Benefits: Magnesium threonate is known for its potential to improve sleep quality. It enhances sleep by reducing rumination and anxiety, especially when taken 30 to 60 minutes before bedtime. Typical dosages range from 145 mg to 400 mg depending on individual tolerance 1 2.
• Forms: It can cross the blood-brain barrier effectively, contributing to the release of GABA, a neurotransmitter that inhibits brain activity, aiding relaxation and sleep onset 3.
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    1

    Sleep Supplements Explained

    01:51:47
    
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    2

    Sleep Supplement Insights

    01:13:34
    
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    3

    Sleep Optimization Strategies

    01:11:44
    
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    4

    Sleep Transition Insights

    01:49:58
    
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    5

    Sleep Supplement Strategies

    00:53:23
    

Apigenin

• Source: Found in chamomile, apigenin can help calm the mind and reduce anxiety. A common recommendation is to take about 50 mg before sleep 1.
• Synergy: When combined with magnesium threonate and theanine, apigenin creates a synergistic effect that may further enhance sleep transition and depth 1.

Theanine

• Mechanism: Theanine increases GABA levels and activates chloride channels in the brain, promoting relaxation and reducing neuronal activity. It has a recommended dosage of 100 to 400 mg 1 2.
• Effects on Sleep: Theanine can make sleep deeper, but some individuals may experience vivid dreams that could disrupt sleep, leading them to adjust or eliminate it from their regimen as needed 2 4.

Summary of Combined Benefits

Using magnesium threonate, apigenin, and theanine together may create a robust "sleep cocktail" that helps improve sleep onset, reduce anxiety, and enhance overall sleep quality. It’s essential for individuals to experiment with dosages and combinations to find what works best for them, as responses can vary widely 1 3.

Consultation

It's recommended to discuss any supplement regimen with a healthcare professional, particularly for those with existing health concerns or conditions. Always consider individual responses and side effects when adjusting dosages 5.