magnesium threonate, apigenin and theanine

Magnesium threonate, apigenin, and theanine are commonly described as a sleep-support combination; you do not necessarily need all three, and people can respond differently. 1

• Magnesium threonate: A commonly suggested amount is 145 mg, though some people adjust higher or lower; another discussion mentions 300–400 mg. Take it 30–60 minutes before bed. It may help with sleep, but skip it if it causes digestive discomfort. 2 3
• Apigenin: About 50 mg, taken around 30 minutes before sleep, is described as potentially calming and as a component that may work well alongside magnesium and theanine. 4
• Theanine: The suggested range is 100–400 mg, taken 30–60 minutes before bed. Some people find it helps them relax and sleep; others experience vivid or disruptive dreams and may prefer to leave it out. 5 6
• Adjust for tolerability: Start with one supplement at a time, and reduce or omit anything that causes unwanted effects; the appropriate amount may be zero for some people. Check with a physician before changing a supplement regimen. 7