What are the best supplements to take for sleep?

The main supplements suggested for sleep are magnesium threonate or bisglycinate, apigenin, and theanine; GABA is mentioned as an occasional addition. Start with one at a time, and consult a healthcare professional before changing your supplement routine. 1

1. Magnesium threonate or bisglycinate: A suggested range is about 145–400 mg, taken 30–60 minutes before bed. The form and dose discussed vary; some people report digestive discomfort, so stop if it causes problems. 2 3
2. Apigenin: 50 mg is suggested before bed; it may help reduce rumination and anxiety. It can have anti-estrogenic effects, so consider that when deciding whether it is appropriate for you. 4 5
3. Theanine: Suggested doses range from 100–400 mg before bed. It may cause unusually vivid dreams or disruptive awakenings for some people; leave it out if that happens. 6
4. GABA: One occasional-use example is 100 mg every third or fourth night, rather than nightly; the speaker says using it too often made the overall stack seem less effective. 7