Andrew Huberman on Apigenin
13 episodes · 19 references · 2021–2025
- Huberman takes 50mg apigenin nightly as a core part of his sleep stack alongside magnesium threonate and theanine, consistently for over 8 years - Primary mechanism is GABA enhancement and chloride channel activation to calm the nervous system, reduce anxiety, and promote sleep onset - Warns that apigenin is a potent estrogen inhibitor — women wanting to maintain estrogen levels should avoid it entirely
Consumption
- Takes 50mg apigenin in capsule form every night approximately 30 minutes before sleep - Has used it consistently for over 8 years as part of his nightly routine - Combines it with magnesium threonate and theanine as his core sleep toolkit
Benefits
- Increases GABA-related enzymes and activates chloride channels, shutting down the forebrain to reduce rumination and anxiety - Acts as a mild hypnotic that enhances both sleep onset speed and ability to stay in deep restorative sleep stages - Has additional effects of mildly reducing cortisol and providing anxiolytic benefits beyond sleep
Best Practices
- Dose is 50mg taken 30 minutes before sleep, can be taken alone or stacked with magnesium threonate and theanine - Available as a chamomile extract in capsule form; no need for chamomile tea - Targets forebrain suppression and rumination reduction — particularly useful for people who can't shut off their thoughts at night
Cautions
- Apigenin is a fairly potent estrogen inhibitor, which may be problematic for women wanting to maintain estrogen levels - Women specifically advised to potentially avoid apigenin altogether due to anti-estrogenic effects - No other significant safety concerns mentioned, but estrogen warning is repeated across multiple episodes
“I've had quite good results from taking something called apigenin. I think I take 50 milligrams about 30 minutes before sleep.”
The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker
“I take 50 milligrams of apigenin in capsule form every night before I go to sleep. I've been doing that for well over eight years now.”
How to Control Your Cortisol & Overcome Burnout
“My existing toolkit for sleep... consists of magnesium threonate, apigenin, and theanine.”
The Science & Treatment of Obsessive Compulsive Disorder (OCD)
“I take it before bedtime 50 milligrams.”
Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials
“Apigenin increases some of the enzymes associated with GABA metabolism. GABA is an inhibitory neurotransmitter that shuts down the forebrain.”
Using Science to Optimize Sleep, Learning & Metabolism
“Magnesium threonate, apigenin, and theanine, which together can really enhance the speed at which one falls asleep and people's ability to stay asleep and to really get into those deep stages of sleep that are particularly restorative.”
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
“...50 milligrams of apigenin also can augment or support this kind of creation of a sleepiness to help fall asleep and stay asleep.”
Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentials
“Apigenin acts as a little bit of a hypnotic by activating chloride channels and increasing GABA in the brain, basically making you feel a little sleepy.”
How to Defeat Jet Lag, Shift Work & Sleeplessness
“...50, 5-0, milligrams of apigenin. And again, you could just take the apigenin on its own.”
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
“Apigenin is the substance that's found in chamomile and 50 milligrams of apigenin taken 30 minutes before sleep can act as another way to shut off the forebrain and reduce rumination, reduce anxiety and allow people to fall and stay asleep.”
Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials
“...50 milligrams of apigenin also can augment or support this kind of creation of a sleepiness to help fall asleep and stay asleep.”
Master Your Sleep & Be More Alert When Awake
“Apigenin, the chamomile extract, 50 milligrams of that seems to really accelerate the passage into sleep for a number of people.”
Andrew Huberman - TRT, PEDs, Maxing Out Natural T, Supplements, Diet, Sleep & Hormones Deep Dive
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