What is the best type and dosage of magnesium

Andrew Huberman recommends two particular forms of magnesium for enhancing sleep: Magnesium Threonate and Magnesium Bisglycinate. These forms are chosen because they can be easily transported across the blood-brain barrier and are thus effective for inducing sleep. The suggested dosage is typically between 200 to 400 milligrams taken approximately 30 to 60 minutes before sleep. However, he notes that people with heart issues might want to consult with a physician before taking it, and individual responses can vary, so dosages may need to be adjusted accordingly 1 2 3.

In addition to the type and dosage, Dr. Huberman also discusses the timing of magnesium intake and potential side effects for some individuals. About 5% of people might experience gut disruption from Magnesium Threonate, in which case they should avoid it 3.

For overall brain and body health, Magnesium is an essential mineral involved in numerous processes, including the metabolism of vitamin D and ATP, as well as DNA repair enzymes. Although supplementation can cause gastrointestinal distress at high doses, standard safe dosages like 130-135 milligrams are generally well-tolerated without significant side effects 4.