What are the best supplements to take for sleep?

The main supplements suggested for sleep are magnesium threonate or bisglycinate, apigenin, and theanine; some people also use GABA occasionally. Start with one supplement at a time, and consult your healthcare professional before adding anything. 1 2

1. Magnesium threonate or bisglycinate: Magnesium may help people fall asleep faster and sleep more deeply. The episodes give differing dose guidance: one suggests 300–400 mg, while another gives 145 mg for magnesium threonate, with individual needs varying. 3 4
2. Apigenin: A chamomile derivative, often discussed at 50 mg, that may ease anxiety and rumination around bedtime. It may also have anti-estrogenic effects, so take that into account. 5 6
3. Theanine: Suggested doses range from 100–400 mg; it may help with sleep, but can make dreams unusually vivid or disruptive. 7 8
4. GABA: Huberman describes taking 100 mg occasionally, every third or fourth night, rather than nightly. 9