Andrew Huberman on Magnesium
29 episodes · 57 references · 2021–2025
- Huberman takes magnesium threonate (or bisglycinate) nightly as a core part of his sleep stack, consistently recommending 300-400mg 30-60 minutes before bed. - He distinguishes forms by function: threonate/bisglycinate for sleep and brain health, malate for muscle soreness recovery, and citrate primarily as a laxative. - No references discuss recommending against magnesium or stopping use; cautions are limited to GI intolerance in a small percentage of people.
Consumption
- Takes 300-400mg magnesium threonate 30-60 minutes before sleep as part of his regular sleep stack alongside apigenin and theanine. - Views magnesium bisglycinate as interchangeable with threonate for sleep purposes. - Has supplemented with magnesium (along with zinc and vitamin D) for years and also uses magnesium-based molecular hydrogen tablets.
Benefits
- Threonate and bisglycinate cross the blood-brain barrier, increase GABA, reduce sleep onset time, and enhance deep sleep quality. - Magnesium malate reduces delayed onset muscle soreness and improves exercise recovery. - Higher magnesium intake is linked to 25% lower cardiovascular mortality, supports hormone production, neuronal function, and may reduce tinnitus symptoms at 532mg elemental.
Best Practices
- Take 300-400mg magnesium threonate or bisglycinate 30-60 minutes before bed for sleep; can be taken with or without food. - Use malate specifically for muscle recovery — it is preferentially distributed to peripheral muscle tissue, not the brain. - Threonate is preferentially distributed to the brain via GABA pathways; do not substitute generic magnesium tablets, as molecular configuration matters for bioavailability.
Cautions
- A small percentage of people experience stomach issues with magnesium threonate, even at low doses. - Magnesium citrate acts primarily as a laxative rather than providing cognitive or sleep benefits. - GI intolerance may require stopping threonate entirely; Huberman notes this happened to a close friend and a podcast staff member.
“I personally have supplemented with zinc, magnesium, and vitamin D for years.”
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“My experience with them has been quite good. In fact, I plan to continue to use them once or twice a day.”
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“I personally take 3 or 400 milligrams of magnesium threonate about 30 to 60 minutes before sleep, and it helps me fall asleep.”
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“My gut was filled with this very high contrast stuff. They said because that high contrast stuff is high concentrations of magnesium that we see in people that ingest large amounts of blueberries.”
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“Neurons can only be electrically active by way of movement of particular ions, which include things like sodium, potassium and magnesium. Without those, you can't think, you can't function and it actually can be quite dangerous.”
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“There's good evidence that threonate can accelerate the transition into sleep and maybe even access to deeper modes of sleep.”
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“Magnesium can also have a modest reduction in blood glucose.”
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“The magnesiums will generally do that [help with sleep].”
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“Please keep in mind that you can't simply take any other or any old magnesium tablet or capsule and put it into water. The configuration of the magnesium in these capsules and tablets is such that it allows a rapid dissolving.”
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“If you're going to go that route, magnesium should be taken 30 to 60 minutes before sleep because it's designed to make you sleepy.”
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“Taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate 30 to 60 minutes before sleep can aid in falling asleep faster and staying asleep.”
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“The way to create hydrogen-rich water is you can simply purchase molecular hydrogen tablets, which in reality are just magnesium tablets that dissolve in water and create a free hydrogen.”
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