Andrew Huberman, a Stanford neuroscientist and host of the Huberman Lab podcast, has shared his sleep supplement protocols, which prominently feature magnesium. He emphasizes that supplements should enhance, not replace, fundamental sleep hygiene like light exposure and consistent sleep schedules. Huberman's approach focuses on specific magnesium forms, aiming to increase the body's magnesium levels and calm the nervous system through the GABA pathway. He suggests taking these supplements 30 to 60 minutes before bed on an empty stomach for better absorption.
The Huberman Magnesium Protocol
Huberman's protocol involves targeted magnesium forms for sleep. The goal is to leverage magnesium's calming effect by engaging the GABA pathway. He often discusses specific forms, emphasizing individual adjustment. He advises taking them 30 to 60 minutes before bedtime on an empty stomach for optimal absorption.
Magnesium L-Threonate
Magnesium L-Threonate (Magtein) is known for effectively crossing the blood-brain barrier. This allows for a potentially more targeted action in the brain compared to some other forms.
- Considerations: Huberman has mentioned this form as part of his protocol. This form can support cognitive function, memory, neuroprotection, and calm the nervous system for better sleep. L-Threonate can be more expensive. About 5% of users might experience stomach issues. It's important to differentiate between total capsule weight and elemental magnesium content.
- Benefit: This form can support cognitive function, memory, neuroprotection, and calm the nervous system for better sleep.
- Considerations: L-Threonate can be more expensive. About 5% of users might experience stomach issues.
Magnesium Bisglycinate
Magnesium Bisglycinate is another form Huberman favors for its calming effects and bioavailability. It's generally well-tolerated, even by those sensitive to other magnesium types.
- Considerations: Huberman suggests this form for sleep. It helps promote relaxation and improve sleep depth by engaging the GABA pathway, without the significant cognitive focus of L-Threonate. Bisglycinate is more common and usually less expensive than L-Threonate. It's a good choice for those who find L-Threonate hard on their stomach.
- Benefit: It helps promote relaxation and improve sleep depth by engaging the GABA pathway, without the significant cognitive focus of L-Threonate.
- Considerations: Bisglycinate is more common and usually less expensive than L-Threonate. It's a good choice for those who find L-Threonate hard on their stomach.
Comparison of Magnesium L-Threonate and Bisglycinate
| Feature | Magnesium L-Threonate | Magnesium Bisglycinate |
|---|---|---|
| Use for Sleep | Yes | Yes |
| Ability to Cross Blood-Brain Barrier | Yes, more effectively | Yes |
| Primary Benefit for Sleep | Enhances sleep depth and cognitive recovery | Promotes relaxation and deeper sleep via GABA |
| Cognitive Effect | Stronger potential for cognitive support | Less emphasis on specific cognitive enhancement |
| Cost | Generally more expensive due to patent | More widely available and typically less expensive |
| Gastrointestinal Tolerance | Mild GI distress possible in ~5% of people | Generally well-tolerated |
The Huberman Sleep Stack
Magnesium is often part of Huberman's broader "sleep cocktail," which includes other supplements that work with magnesium to boost relaxation and sleep quality. He advises introducing one supplement at a time to see how your body reacts.
- Apigenin: Found in chamomile, used to promote relaxation. Huberman notes women should be mindful as it might act as an estrogen inhibitor.
- L-Theanine: An amino acid from green tea. It promotes calm alertness by increasing alpha brain waves and can reduce anxiety before bed. However, it may cause vivid dreams in some.
- Glycine and GABA: Huberman has also mentioned taking Glycine and GABA a few nights a week alongside the main stack. GABA is an inhibitory neurotransmitter, and Glycine can help lower core body temperature, both aiding sleep.
Conclusion: A Personalized Approach to Magnesium
Andrew Huberman's magnesium intake is part of a science-backed protocol tailored to the specific form used. He utilizes forms like Magnesium L-Threonate or Magnesium Bisglycinate for sleep. His choices are based on these forms' ability to effectively influence the central nervous system for relaxation. For those considering a similar protocol, Huberman stresses individual experimentation, starting with potentially lower doses, and prioritizing fundamental sleep hygiene. Consulting a healthcare provider before starting any new supplement regimen is always recommended.
