Named Protocol
Three supplements taken 30-60 minutes before bed: 145 mg of magnesium threonate, 50 mg of apigenin, and 100-400 mg of theanine. Huberman is explicit that behavioral tools come first and that you may need none of them. He also flags that magnesium threonate disrupts the gut in about 5% of people.
One ingredient is genuinely disputed: Patrick reads the same evidence on the magnesium form and lands on a different number. Theanine has independent backing. Nobody on the panel has taken a position on apigenin at all.
1 backed by another expert · 1 nobody else has addressed
What Huberman takes
Magnesium threonate 145 mgfor GABA and relaxation; the form he says crosses the blood-brain barrier
DisputedWhat the rest of the panel says
What Huberman takes
Apigenin 50 mgchamomile derivative; can be taken on its own
No one else has weighed inWhat the rest of the panel says
No one else has weighed in on this one.
What Huberman takes
Theanine 100-400 mgdrop it if dreams turn vivid or anxious
Backed by the panelWhat the rest of the panel says
See what the other experts said
Every line checked against the panel. Verbatim quotes, timestamped to the second, deep-linked to the tape.
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The full stack and the doses, in one line · 2022-08-08
“So 145 milligrams of magnesium threonate. 50, 5-0, milligrams of apigenin. And again, you could just take the apigenin on its own. And 100 to 400 milligrams of theanine”▸ Andrew Huberman, on the record @ 74:33
His own caveat on who should skip the magnesium · 2022-08-08
“About 5% of people report that magnesium threonate really disrupts their gut. It gives them diarrhea or gastric distress. In which case, don't take it”▸ Andrew Huberman, on the record @ 75:04
Magnesium threonate 145 mg, apigenin 50 mg, and theanine 100-400 mg, taken 30-60 minutes before sleep. He says you do not necessarily need all three, and that for some people the right dose of each is zero.
145 mg. Huberman calls that "the dosage that most people will benefit from," and notes some people go a little higher or lower. About 5% of people get gut distress from it, in which case he says don't take it at all.
Two of the three ingredients are uncontested across the panel. The magnesium form is disputed - Rhonda Patrick reads the same evidence and arrives at a materially different dose. The full per-line panel check is on this page for Pro members.
Yes. Huberman specifically recommends single-ingredient formulations over blends so you can try one element at a time and adjust each dose independently.
Educational synthesis of what these experts said on video, not medical advice.