Which Form?
Magnesium
Strong Consensus
consensus
Available Forms
- Glycinate or malate for general bioavailability (Patrick)
- Carbonate for best absorption without GI effects (Attia)
- Threonate for cognitive focus only — don't count toward daily needs
- Citrate/oxide if you want bowel regularity as a side benefit
Dosage & Timing
Dosage
- 300-500mg elemental magnesium daily (Attia: 300-500mg
- Patrick: ~400mg
- Hyman: 400mg+)
Timing
- Smaller, frequent doses throughout the day for better absorption
- Carbonate in the morning (Attia's protocol)
- Evening dose for sleep support
Expert Positions
What Each Expert Says
Huberman's own position separates the forms by purpose: magnesium bisglycinate is on par with threonate for sleep, while magnesium citrate is a laxative and not a sleep aid. Beyond that, multiple guests discuss magnesium extensively on the Huberman Lab channel. Dr. Rhonda Patrick identified magnesium as an essential mineral often lacking in the US population, emphasizing its role in ATP production and DNA repair enzymes. Dr. Mark Hyman discussed soil depletion reducing magnesium content in foods and shared a hospital anecdote about needing magnesium supplementation post-surgery. Dr. Andy Galpin noted that magnesium supplementation is recommended for roughly 90% of the athletes he works with, as exercise increases requirements and standard blood tests are unreliable indicators.
Unlock Expert Deep Dives
See exactly which form each expert takes, why they chose it, and their reasoning with video citations.
Go Pro — $9/mo or $79/yrCancel anytime