Which sleep supplements does Huberman recommend?

Huberman’s main sleep supplements are magnesium threonate or bisglycinate, apigenin, and theanine. He recommends prioritizing behavioral sleep tools first, then considering supplements if needed. 1 2

• 1. Magnesium threonate or bisglycinate: He describes 300–400 mg, taken 30–60 minutes before bed, as potentially helping people fall asleep faster and stay asleep; he also says these forms may deepen sleep. 3
• 2. Apigenin: He suggests 50 mg about 30 minutes before sleep; it may reduce rumination and anxiety and support falling and staying asleep. He cautions that it has anti-estrogenic effects. 4 5
• 3. Theanine: He describes 100–200 mg as part of the sleep combination, taken before bed, and says it may have a mild calming or anti-anxiety effect. It can make dreams more vivid, so he suggests leaving it out if that becomes disruptive. 6 7

He advises trying one supplement at a time to gauge its effects before combining supplements. 8