Magnesium L-Threonate
Also called Magtein, magnesium threonate
What Huberman said
Huberman says he takes magnesium threonate and lists 145 mg in his sleep stack, taken 30 to 60 minutes before bed. He says it is interchangeable with magnesium bisglycinate for helping the transition into sleep. He also says some people can't tolerate it.
Doses, as he worded them
“145mg Magnesium Threonate”[1]
30-60 min before bed, as one option in the sleep stack
Quoted, not prescribed. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.
Cautions he mentions
- Some people (~5%) get an agitated stomach from magnesium supplementation, in which case, do not take it.[1]
- Some people can't tolerate it, so you have to find out.[6]
- Taken together, theanine and magnesium can make some people so sleepy they have trouble waking up in the morning; titrate if you use them.[4]
- Approach anything new with caution, especially since magnesium could be involved in heart rhythm.[5]
Where he said it
- 1
“You might consider taking (30-60 min before bed): 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate”
Toolkit for Sleep
Newsletter · 2021
- 2
“I happen to take magnesium threonate, theanine, and apigenin.”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 00:58:11 · 2023
- 3
“For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.”
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Episode · 01:11:45 · 2022
- 4
“The thing about theanine and magnesium is, taken together they do, for some people, they can make them so sleepy”
Master Your Sleep & Be More Alert When Awake
Episode · 01:10:00 · 2021
- 5
“you should approach it with caution, especially since magnesium could be involved in heart rhythm”
Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness
Episode · 01:33:48 · 2021
- 6
“If you're going to go that route, it should be taken 30 to 60 minutes before sleep because it's designed to make you sleepy”
Using Science to Optimize Sleep, Learning & Metabolism
Episode · 01:01:10 · 2021
Part of his stacks
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information