Expert Position

What does Andrew Huberman say about magnesium?

Q: How much magnesium does Andrew Huberman take?

300-400mg of magnesium threonate, taken 30 to 60 minutes before sleep. He is careful to frame it as what he personally does and tells listeners to check whether it is right for them.

Stanford neuroscientist, host of the Huberman Lab podcast

Andrew Huberman takes 300-400mg of magnesium threonate about 30 to 60 minutes before sleep, and says it helps him fall asleep. Magnesium threonate is one of three components in what he calls the Huberman Lab sleep stack, alongside apigenin and theanine.

On the record

His own dose and timing

“I personally take 3 or 400 milligrams of magnesium threonate about 30 to 60 minutes before sleep, and it helps me fall asleep”

Andrew Huberman · Jan 2021 · watch @ 1:16:01 →

What Andrew actually says

• The dose and the timing are both specific — 300-400mg of threonate, 30-60 minutes before bed, described as what he personally does rather than a universal prescription.
• Threonate is the form he names for sleep, on the grounds that its transporters carry more of it into cells; he notes glycinate is interchangeable for this purpose.
• It is one leg of a three-part stack — apigenin, magnesium threonate, theanine — that he says he has taken for many years.
• He flags that magnesium is not right for everyone and tells listeners to check with a doctor before starting it, which is unusual specificity for a supplement he takes himself.

Where the other four land

3 of the other 4 experts also take a positive position on Magnesium.

Peter Attia Recommends for Bone Health

Rhonda Patrick Strongly Recommends

Bryan Johnson Not Explicitly Featured

Mark Hyman Strongly Recommends as Foundational

Common Questions

How much magnesium does Andrew Huberman take?

300-400mg of magnesium threonate, taken 30 to 60 minutes before sleep. He is careful to frame it as what he personally does and tells listeners to check whether it is right for them.

Which form of magnesium does Huberman recommend for sleep?

Magnesium threonate, because of transporters that bring more of it into cells. He has also said magnesium bisglycinate is interchangeable with threonate for sleep purposes.

What is in the Huberman Lab sleep stack?

Apigenin, magnesium threonate and theanine — a three-part stack he says has worked well for him and that he has taken for many years.

See Andrew Huberman's full supplement stack.