Sleep supplement

For improving sleep, several supplements are recommended by Andrew Huberman, including Magnesium Threonate, Magnesium Bisglycinate, Apigenin, Theanine, and occasionally GABA. These supplements help fall asleep quicker and improve sleep quality by reducing anxiety and promoting drowsiness:

1. Magnesium Threonate/Bisglycinate: These forms of magnesium are noted for crossing the blood-brain barrier, promoting mild drowsiness, and potentially enhancing cognitive support and neuroprotection 1.

2. Apigenin: Derived from chamomile, apigenin aids in reducing anxiety, helping to turn off the mind and making it easier to sleep. However, it can inhibit estrogen, which might be a consideration for women and men who need to manage their estrogen levels 2.

3. Theanine: Known for calming the mind, theanine is effective, but can sometimes lead to vivid dreams. It is often recommended to adjust its use depending on side effects like waking up from dreams 3.

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4. GABA: Occasionally used by Huberman, GABA should not be taken nightly—typically recommended 100-200 mg a few times a week to avoid potential dependency or diminishing effects 4.

While these supplements can enhance sleep, Huberman emphasizes starting with behavioral changes related to light exposure, nutrition, and avoiding caffeine/alcohol before relying on supplements. It's crucial to experiment with different dosages and combinations and consult a healthcare professional to ensure safety and effectiveness 5 1.