What are the best supplements to take for sleep?


For better sleep, the suggests several supplements and also emphasizes certain behavioral modifications. Here are the key points and recommendations shared by :

Sleep Supplement Recommendations

  • Magnesium Threonate or Bisglycinate: These forms of magnesium can shorten the time it takes to fall asleep and may enhance the depth of sleep due to their ability to cross the blood-brain barrier. The recommended dose is around 200-400 mg before bedtime 1.
  • Apigenin: A derivative of chamomile, apigenin can help reduce anxiety and make it easier to fall asleep. It's advisable to be cautious with apigenin as it can also act as an estrogen inhibitor 2.
  • Theanine: Theanine, often found in doses between 100-400 mg, can aid in falling asleep by engaging GABA pathways. However, it may lead to vivid dreams for some people, which could disrupt sleep 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
  • GABA: Dr. Huberman occasionally takes 100 to 200 milligrams of GABA to enhance sleep but does so no more than three or four nights a week to avoid dependency 4.

Lifestyle Factors

  • Caffeine Intake: Limiting caffeine after 2:00 p.m. can improve one's ability to fall and stay asleep at night 5.
  • Food and Eating Habits: Avoiding food within 2 hours before bedtime helps with sleep quality. However, avoid going to bed too hungry 5.


  • Always consult your healthcare provider before starting any new supplement regimen due to the potential for interactions or side effects 6.
  • Be cautious of supplement dependency and try to avoid daily use for those supplements not intended for such frequent consumption, like GABA 4.

Indirect but Related Content

  • For enhanced cognitive support and neuroprotection, magnesium supplements are also thought to be useful, although there's less data supporting these benefits 1.
  • If you suffer from waking up during the night due to vivid dreams, consider avoiding theanine supplementation 3.

This information includes a holistic approach to improving sleep through both supplements and adjustments to daily habits.