Sleep supplement

For sleep, consider magnesium threonate (or bisglycinate) and apigenin, but prioritize behavioral approaches and test supplements systematically.

• Magnesium and apigenin: Magnesium may help you fall asleep faster and sleep more deeply; apigenin, derived from chamomile, may promote sleepiness and ease anxiety or rumination. 1
• Try one at a time: Start with a single-ingredient supplement and assess its effects before switching or combining supplements, rather than beginning with a “shotgun” stack. 2
• Melatonin caution: Melatonin may affect other hormone systems, and supplement amounts can vary substantially from label claims. It may be useful occasionally, such as for jet lag, rather than as a routine sleep aid. 3
• Behavior first: Prioritize behavioral tools before supplementation; the recommendations include natural light exposure and exercise, alongside temperature-related strategies. 4

If you decide to try a supplement, Huberman advises discussing changes with a physician. 5