What are the best supplements to take for sleep?

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Based on information provided in the Huberman Lab podcast, several supplements have been highlighted for their potential benefits to improve sleep quality:

  • Magnesium Threonate and Magnesium Bisglycinate: These forms of magnesium can cross the blood-brain barrier, leading to a mild form of drowsiness and potentially a faster transition into sleep without significantly impairing the ability to wake up in case of emergency. They may also assist in achieving deeper sleep and have potential cognitive support and neuroprotective benefits 1.

  • Apigenin: This is a compound derived from chamomile that could help reduce anxiety, which is important for falling asleep. It may lower the barriers to sleep by reducing ruminating thoughts and problem-solving activities that can prevent people from falling asleep 1.

  • Theanine: This amino acid can increase neurotransmitters that promote relaxation and may aid in falling asleep for some individuals. It can also increase the intensity of dreams, which may not be suitable for some people 2.

  • Myo-Inositol: At a dosage of 900 milligrams, myo-inositol may help individuals who wake up in the middle of the night return to sleep more swiftly. It is also explored for mood improvements and other health benefits 3.

    Sleep Supplements

    Andrew discusses the effectiveness of magnesium and apigenin supplements in aiding sleep. He suggests trying them separately or together to determine which works best for the individual.

    Huberman Lab

    Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
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  • GABA: An amino acid that may enhance sleep, though its supplementation should be infrequent, not exceeding three to four nights a week according to Dr. Andrew Huberman's practices 4.

Dr. Huberman also discusses a "sleep cocktail" that includes Magnesium Threonate or Magnesium Bisglycinate, Theanine, and Apigenin, which might be particularly effective for transitioning to sleep 5.

For the best results, it's advisable to try one supplement at a time, for about a week, to determine individual effectiveness, and then possibly try combinations to see if there is an improvement in sleep quality.

It's important to note that while these supplements are generally regarded as safe, individual responses can vary, and it is always recommended to consult a healthcare professional before starting any new supplementation, especially for individuals with pre-existing health conditions or those taking other medications.

Always check with your doctor before beginning any new supplement regimen, as personal health and safety are paramount.