Taking Magnesium Threonate (145mg), Magnesium Bisglycinate (200mg), Apigenin (50mg), or Theanine (100-400mg) 3-4 nights per week, 30-60 minutes before bed, may aid sleep.

“You might consider taking (30-60 min before bed): - 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate - 50mg Apigenin - 100-400mg Theanine 3-4 nights per week”

“The first one is magnesium, there are many forms of magnesium, but certain forms of magnesium can have positive effects on sleepiness and the ability to stay asleep, mainly by way of increasing neurotransmitters like GABA which help turn off the DPO, the kind of thinking about the future, duration-path-outcome analysis, and make one's mind kind of drift in space and time and make it easier to fall asleep, there are a lot of forms of magnesium out there, but in particular is magnesium threonate, T-H-R-E-O-N-A-T-E, which you have to check to see if this is right for you, check with your doctor, but magnesium threonate is associated with transporters in the body that bring more of it into cells that allow people to feel this kind of drowsiness and help them fall asleep.”

“I've talked a bunch of times about magnesium threonate, T-H-R-E-O-N-A-T-E threonate. which seems to be the more bioavailable form of magnesium. And magnesium threonate it seems is shadowed preferentially to the brain which is where you want it. And there's certain transporters, it actually engages the GABA pathway which tends to turn off certain areas of the forebrain and allows you to kind of fall asleep.”

“magnesium threonate seems among the magnesiums to be one of the more bioavailable and useful for sleep.”

“Magnesium threonate, that's T-H-R-E-O-N-A-T-E, threonate, and magnesium bisglycinate have transporters that allow them to cross the blood-brain barrier more readily than other forms of magnesium. And there within the brain, they promote the release of a neurotransmitter called GABA, which is an inhibitory neurotransmitter which shuts off the forebrain to some extent.”

“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados, many people find that doing that 30 to 60 minutes before sleep can aid them in falling asleep, can really help them fall asleep faster and stay asleep.”

“which is why I take magnesium threonate and/or bisglycinate before sleep, 30 to 60 minutes before sleep. Definitely enhances my transition time to sleep and the depth of sleep. No question, in my experience.”

“both cross into cells and cross the blood brain barrier in much the same way that makes them better candidates for improving sleep than some of the other forms of magnesium.”

“those supplements are also thought to be useful for cognitive support and neuroprotection although there's less data on that okay so that's for falling asleep that's one category either magnesium magnesium three and eight or bis glycine would be interchangeable for assisting the transition time into sleep”

“the supplements that I recommend when people ask and for supplement recommendations specifically are magnesium 3 and yep — it's more or less interchangeable with magnesium bisglycinate it has a slight sedative property a lot of people are deficient in magnesium anyway — and this is Magnesium taken about 30 to 60 minutes before bedtime”

“The first one is magnesium. There are many forms of magnesium, but certain forms of magnesium can have positive effects on sleepiness and the ability to stay asleep, mainly by way of increasing neurotransmitters, like GABA.”

“There are things that one can take to enhance the transition to sleep. Three compounds that could be very beneficial for aiding the transition to sleep and for which there are wide safety margins although please do check with your physician before taking anything are specific forms of magnesium something called apogenine and theanine magnesium comes in many forms magnesium thrienate that's t h r e o n a trenate and magnesium blycinate have transporters that allow them to cross the bloodb brain barrier more readily than other forms of magnesium And there within the brain they promote the release of a neurotransmitter called GABA which is an inhibitory neurotransmitter which shuts off the forebrain to some extent.”

“So for many people taking 300 to 400 milligrams of magnesium diglycinate or magnesium 3enate 30 to 60 minutes before sleep can aid them in falling asleep.”

“Magnesium comes in many forms magnesium thrienate that's t h r e o n a trenate and magnesium blycinate have transporters that allow them to cross the bloodb brain barrier more readily than other forms of magnesium And there within the brain they promote the release of a neurotransmitter called GABA which is an inhibitory neurotransmitter which shuts off the forebrain to some extent.”

“magnesium glycinate and magnesium blycinate have transporters that allow them to cross the blood-brain barrier more readily than other forms of magnesium And there within the brain they promote the release of a neurotransmitter called GABA which is an inhibitory neurotransmitter which shuts off the forebrain to some extent.”

“But I think some form of magnesium before you sleep seems to have some pretty good data. And either glycinate or thrienate works great.”