Supplements for sleeping

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For improving sleep, several supplements have been recommended by experts:

  1. Melatonin and Glycine: Melatonin can help regulate your circadian rhythm and shorten the time it takes to fall asleep. Glycine is suggested to increase sleep quality and is recommended in doses of around 3 grams per night. Additionally, Magnesium and Zinc are recommended, possibly in combination, to assist with sleep 1.

  2. Magnesium: Essential for muscle and nerve function, magnesium can support bone health and cardiovascular health. It aids in relaxation, making it easier to fall asleep. Recommended dosage is around 200-400 milligrams per day 2.

  3. L-Theanine and Apigenin: L-Theanine promotes relaxation without sedation and may have neuroprotective properties. Apigenin, found in chamomile, can help with falling asleep and maintaining sleep while moderating anxiety 3 4.

    Supplements for Better Sleep

    Danny Matranga discusses the effectiveness of various supplements for improving sleep, including melatonin, glycine, magnesium, and zinc. He also recommends specific sleep supplements from Uthery and Legion.

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  4. Magnesium Threonate or Bisglycinate: These specific forms of magnesium are highlighted for their ability to cross the blood-brain barrier, potentially enhancing sleep quality. A typical recommendation is to take around 200-400 mg before bedtime. It's particularly noted for helping people feel a mild form of drowsiness conducive to falling asleep 5.

It is crucial to consult with a healthcare professional before starting any new supplement, particularly to tailor the choice and dosage to your specific needs and health conditions. Additionally, integrating other lifestyle changes like adjusting light exposure, diet, and exercise can complement the benefits of these supplements.

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Tell me about

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is an esteemed American neuroscientist and an associate professor at Stanford University School of Medicine. He specializes in brain development, plasticity, and neural regeneration. Beyond his academic work, he's well-known for engaging with the public through various platforms:

  • He hosts the , where he explores complex topics related to neuroscience.
  • He has appeared on various podcasts such as , The Peter Attia Drive Podcast, and the Lex Fridman Podcast, among others.

Andrew Huberman also collaborates with Momentous, a sports and nutrition company, to work on dietary supplements. Through these endeavors, he makes the intricacies of neuroscience accessible to a broader audience, providing insights into how our brains function and how we can manipulate our neurobiology to enhance our performance, health, and well-being.

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what supplements would be good for sleeping

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For better sleep, recommends various supplements, emphasizing effective supplementation through trial and personalization. Some of the key supplements he discusses include:

  • Magnesium Threonate or Bisglycinate: Helps with falling asleep and staying asleep due to its high bioavailability and functionality in crossing the blood-brain barrier. It's recommended to start with 200-400 mg before bedtime, but consultation with a healthcare provider is advised 1.

  • Apigenin: A chamomile derivative that not only aids in sleep but also acts as a mild anxiety reducer, crucial for relaxation before bedtime. However, its impact as an estrogen inhibitor suggests it should be used cautiously, especially for women wishing to maintain higher estrogen levels 2.

  • Theanine: Useful for creating a sedative effect that aids in falling asleep, although it can cause excessively vivid dreams, which might be disruptive for some individuals 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

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  • GABA: Occasionally taken by to enhance sleep quality. It's important to note that GABA should not be taken daily and is best used intermittently 4.

underscores the importance of approaching these supplements systematically—starting with one, assessing its effects, and considering combination usage based on personal response 5. Always consult a healthcare professional before starting any new supplement regimen, particularly due to potential interactions and personal health variances 6.

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