The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Andrew Huberman’s sleep cocktail is a game changer. Magnesium threonate + Apigenin + Theanine. He says this combo shuts down racing thoughts, calms anxiety, and helps you fall asleep fast, all backed by solid science.
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Mg Threonate pre-sleep
I’m a big fan of magnesium Threonate apigenin theanine and tart cherry extract pre sleep.
3. *If safe for you*: Mg Threonate (~140mg), Theanine (100-300mg), Apigenin (50mg) 30-45m prior to sleep
so I personally, I can only talk about what I personally do, I personally take 3 or 400 milligrams of magnesium threonate about 30 to 60 minutes before sleep, and it helps me fall asleep.
If you're going to go that route it should be taken 30 to 60 minutes before sleep, 'cause it's designed to make you sleepy. And I'm not aware that it has to be taken with food, but again all of this has to be run by your doctor and this is your healthcare to govern not, these are not strict recommendations so look into it.
I do rely on things like magnesium glycinate or magnesium threonate, things like theanine. I'm not saying any of you need to take those. That's just what I happened to take in order to facilitate my sleep. And it's been of great benefit to me.
Typically, magnesium threonate is taken 30 to 60 minutes before bedtime in order to encourage sleep.
I take a supplement called Magnesi-Om by Moon Juice. And it's like a little powder. It's got a little bit of monk fruit, but it tastes good. So I do it a little bit before bedtime as well.
I would love to see more clinical data as well, but I think, once we get it, it'll probably be like, oh yeah, it's getting into the brain, and it's awesome, so, you know, why wait?
So I'm taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep.
I've been taking magnesium threonate for, gosh, well over a decade because I learned that it was the form that most readily crosses the blood-brain barrier. I was interested in the cognitive-enhancing effects. I take it about 30 to 60 minutes before sleep, and it does seem to make me a little bit more drowsy and does- - Mm-hmm. - seem to improve the architecture of my sleep, slow wave- - Mm-hmm. - and REM sleep measured, et cetera.
before sleep I will use magnesium and appenine 30 minutes before sleep