Magnesium supplement

Andrew Huberman recommends several types of magnesium supplements for improving sleep. Here are the key details:

Forms of Magnesium

1. Magnesium Threonate and Bisglycinate:

   • These forms can cross the blood-brain barrier more readily, enhancing sleep depth and onset.
   • Recommended dosage is 200-400 mg about 30 minutes before sleep, although individuals with heart issues should consult a doctor 1.

2. Magnesium Malate:

   • More directed towards muscle repair rather than sleep, as it is shuttled preferentially to muscles rather than the brain 2.

General Benefits:

• Magnesium Threonate has been shown to increase the depth of sleep and decrease the time it takes to fall asleep 2.
• It engages the GABA pathway, helping turn off brain activity needed for falling asleep 2.

Caution:

• The types and dosages of magnesium should be personalized based on individual health conditions and needs. It's recommended to consult with a healthcare provider before beginning a new supplement regimen 1 2.

These insights were shared by Andrew Huberman in various episodes of the Huberman Lab.