What are the best supplements to take for sleep?

The main sleep supplements suggested are magnesium, apigenin, and theanine; GABA is mentioned as an occasional add-on. Start with one supplement at a time, and consult a physician before adding anything. 1

1. Magnesium threonate or bisglycinate: These forms may help with sleep onset and sleep depth. A dose of 300–400 mg, taken 30–60 minutes before bed, is one suggested range; some guidance also gives 145 mg of magnesium threonate as a dose many people may benefit from. 2 3
2. Apigenin: A chamomile derivative that may help reduce rumination and anxiety around sleep. 50 mg before bed is suggested. It can have anti-estrogenic effects, so use caution if that is a concern. 4
3. Theanine: Suggested doses range from 100–400 mg. It may help with relaxation and sleep onset, but can cause vivid dreams; consider leaving it out if dreams become disruptive. 5 6
4. GABA: An occasional add-on; Huberman describes taking 100 mg every third or fourth night, rather than nightly. 7

The supplement amounts and effects can vary between people, so the suggested approach is to test components individually and adjust based on your response. 8