What sleep supplements do you recommend?

Sources:

For improving sleep, recommends several supplements. Here are the key options:

  1. Magnesium Threonate or Bisglycinate:

    • Dosage: 145-400 mg
    • Benefits: Helps in falling asleep faster, staying asleep, and neuroprotection. It's also beneficial for cognitive support 1 2 3.

      Sleep Supplements

      Andrew discusses the benefits of using magnesium bisglycinate or magnesium threonate, apigenin, and theanine as a sleep aid. He explains how these supplements can aid in falling asleep faster and staying asleep, and how they lie somewhere between doing nothing and taking prescription drugs.
      Huberman Lab
      Maximizing Productivity, Physical & Mental Health with Daily Tools | Huberman Lab Podcast #28
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  2. Apigenin:

    • Dosage: 50 mg
    • Benefits: Derived from chamomile, it reduces anxiety and helps in shutting off the forebrain, thus aiding sleep onset 2 3.

  3. Theanine:

    • Dosage: 100-400 mg
    • Benefits: Promotes relaxation and increases GABA, which helps in sleep. However, it can cause vivid dreams in some people, so it might not be suitable for all 1 3 4.

  4. Inositol:

    • Dosage: 900 mg
    • Benefits: Useful for those who wake up in the middle of the night, helping to shorten the time it takes to fall back asleep. Also good for mood 4.

  5. Glycine and GABA:

    • Huberman mentions these as additional options to improve sleep quality, especially for those on low-carb diets or fasting before sleep 5.

Combined Sleep Stack:

Many people benefit from a combination of the above supplements. A typical stack might include magnesium threonate or bisglycinate, apigenin, and theanine. Adjust based on individual tolerance and response, and take them 30-60 minutes before bedtime for the best results 1 3.

As always, it's essential to consult with a healthcare provider before starting any new supplement regimen.

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