Dr. Andrew Huberman is a neuroscientist and professor at Stanford University whose research focuses on the brain and nervous system. With his extensive knowledge and experience in the field, he has become a trusted expert on health and wellness, including the importance of proper supplementation. One nutrient that has gained attention recently is magnesium. This vital mineral is crucial in various bodily functions, including muscle and nerve function, blood pressure regulation, and energy production.
To support optimal health, Dr. Huberman pays close attention to his supplement intake, particularly when it comes to magnesium. Based on his personal research, Andrew Huberman takes 300-400mg of Momentous Magnesium Threonate. Momentous has partnered with Huberman Lab, and you can save 15% off your order by using code ‘brainflow.’ By understanding Dr. Huberman’s perspective on magnesium supplementation, you can make informed decisions about your health and wellness.
Andrew Huberman’s Background
Dr. Andrew Huberman is a renowned neuroscientist and tenured professor in the Department of Neurobiology and, by courtesy, Psychiatry and Behavioral Sciences at Stanford School of Medicine. With a primary focus on brain development, brain function, and neural plasticity, Dr. Huberman has significantly contributed to our understanding of the nervous system and its adaptability.
In 2021, he decided to share his knowledge with a broader audience by launching the Huberman Lab podcast, which covers a wide range of topics within and beyond his specialty, spanning several hours per episode. As a result, his podcast has garnered considerable attention, and many listeners have become interested in Dr. Huberman’s personal supplement regimen for optimal mental health, physical health, and performance.
One of the supplements Dr. Huberman frequently recommends is Magnesium. He specifically suggests Momentous Magnesium Threonate, with a suggested 300-400mg dosage. As part of his sleep cocktail, he combines this supplement with others, such as Momentous L-Theanine, Momentous Apigenin, and Momentous Inositol, to promote better sleep and overall well-being. You can pick up Huberman’s Sleep Combo Bundle on the Momentous website (code ‘brainflow’ for 15% off).
Dr. Huberman’s background, scientific approach, and dedication to sharing accurate, research-based information with the public have made him a respected figure in neuroscience and a trusted source for advice on supplements and well-being.
Remember to consult a healthcare professional before starting any new supplement regimen, as individual needs and supplement responses may vary.
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Concept of Magnesium Supplementation
Magnesium is an essential nutrient that is vital in maintaining our overall health. A typical daily dosage recommended by the NIH for adults is around 420 mg for men and 320 mg for women. It involves various bodily functions, including muscle and nerve function, energy production, and immune system support. However, not everyone obtains sufficient magnesium from their diet, and certain factors like stress and lifestyle choices may deplete our magnesium levels, leading to various health issues.
In this context, Dr. Andrew Huberman highly recommends magnesium supplementation as part of his sleep cocktail. Huberman suggests a blend of magnesium, L-theanine, and apigenin to promote sleep and relaxation naturally. He recommends 300-400 mg of magnesium threonate or magnesium bisglycinate, 200-400 mg of L-theanine, and 50 mg of apigenin.
Among various available magnesium compounds, magnesium threonate and magnesium bisglycinate are considered highly bioavailable and efficient in crossing the blood-brain barrier, leading to better absorption and utilization by the body.
However, it is essential to note that individual responses to magnesium supplementation may vary. Some people might not need supplements, while others may prefer theanine over magnesium or vice versa. Additionally, some people (around 5%) may experience an agitated stomach from magnesium supplementation. In such cases, it is advised not to continue with the supplementation.
In conclusion, Dr. Andrew Huberman’s recommended magnesium supplementation aims to support sleep and overall well-being. It is essential to consult with a healthcare professional before adding any dietary supplement, including magnesium, to one’s routine and customize the plan according to individual needs for optimal results.
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Andrew Huberman’s Personal Take
To optimize his sleep, Dr. Huberman incorporates specific magnesium supplements into his routine. Huberman takes one serving of Momentous Magnesium Threonate before bed. Magnesium Threonate is believed to penetrate the blood-brain barrier more effectively, potentially providing better cognitive benefits, whereas Magnesium Bisglycinate is known for its relaxing effect and improved sleep quality. I have tested every form of magnesium under the sun and noticed a drastic difference in relaxation and sleep quality when taking magnesium threonate vs. other forms.
Dr. Huberman carefully selects supplements from trusted brands to ensure quality and potency. As of 2023, his preferred brand for most supplements, including magnesium, is Momentous. Momentous is a well-regarded industry brand known for its high-quality products and commitment to excellence.
In addition to magnesium, Dr. Huberman takes other supplements to improve his sleep quality, such as Apigenin, Theanine, and Inositol. However, his core recommendation remains magnesium, taken 30-60 minutes before bed. As with any supplement, individuals need to consult with their healthcare professionals to determine the appropriate dosages and formulations for their unique needs.
Dr. Huberman’s commitment to his health and well-being and his careful choices regarding supplements guide those seeking to improve their cognitive function, sleep quality, and overall performance. Following his lead and researching the best options for our needs, we can make informed decisions to optimize our health and wellness.
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Andrew Huberman’s Magnesium Dosage
Huberman recommends taking Magnesium L-Threonate for its brain health benefits. While the Recommended Dietary Allowance (RDA) of Magnesium is around 420 mg per day for men and 320 mg for women, according to the National Institutes of Health (NIH), the ideal magnesium supplement dosage may vary among individuals.
Regarding Magnesium L-Threonate, focusing on the elemental magnesium content is crucial. For example, a supplement may say 2,000 mg per serving but indicate “144 mg providing elemental magnesium” on the label. In this case, the elemental magnesium is what’s essential for supplementation. For sleep-related benefits, Dr. Huberman recommends taking 300-400 mg of elemental magnesium 30 minutes before bedtime.
To fine-tune the dosage, starting with a lower amount and gradually increasing as needed, balancing personal tolerance with desired effects is suggested. It is also crucial to note that taking more than 350 mg of supplemental magnesium daily should be done only under medical supervision, as magnesium toxicity can occur in rare cases.
For Magnesium L-Threonate supplements, some examples of reputable brands include Momentous Magnesium Threonate. In addition to magnesium, Dr. Huberman’s supplement stack includes other compounds like Tongkat Ali, Fadogia Agrestis, and Zinc Picolinate, all from Momentous.
Andrew Huberman’s Magnesium Brand
Dr. Andrew Huberman recommends specific magnesium supplements for improving sleep quality and overall brain health. His preferred choice of magnesium supplement is Momentous Magnesium L-Threonate, as it effectively enhances cognitive function and sleep.
He advises taking a dosage of 300-400 mg of Magnesium L-Threonate or Magnesium Bisglycinate daily, precisely around 60 minutes before bed, for better sleep. Besides magnesium, Dr. Huberman includes other supplements, such as 50 mg of Apigenin and 100-300 mg of Theanine, for a more effective sleep-promoting formula.
It’s important to note that Dr. Huberman emphasizes the personalization of supplement routines and advises individuals to start with one supplement and add others as needed based on their unique experiences. Always consult with a healthcare professional before starting any new supplement regimen.
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Benefits Explained
Dr. Andrew Huberman recommends a specific blend of magnesium, L-theanine, and apigenin to promote sleep naturally. This blend consists of 300-400mg of magnesium threonate or magnesium bisglycinate, 200-400mg of L-theanine, and 50mg of apigenin. It is important to note that individual responses to these supplements may vary, and one should determine the best combination for their needs.
Various studies support the benefits of magnesium in this blend. Magnesium is crucial in many bodily functions, including muscle and nerve function, blood sugar regulation, and blood pressure control. It also helps produce protein, bone, and DNA. Furthermore, magnesium is known to improve sleep quality and mood, which might be why Dr. Huberman includes it in his famous sleep cocktail.
L-theanine, another blend component, is an amino acid commonly found in tea leaves. It is known for its calming effects on the brain, as it promotes relaxation without causing drowsiness. Research suggests that L-theanine may help improve sleep quality and duration and reduce stress and anxiety.
Apigenin, the final component in Dr. Huberman’s sleep blend, is a natural bioflavonoid found in chamomile, celery, and parsley plants. It has been shown to possess anti-inflammatory, antioxidant, and anti-cancer properties. As a sleep aid, apigenin acts as a mild sedative, promoting relaxation and improving overall sleep quality.
In conclusion, Dr. Andrew Huberman’s recommended magnesium supplement blend has the potential to improve sleep quality, reduce stress, and positively affect overall health and well-being. Tailoring the dosage to individual needs and consulting a healthcare professional to ensure optimal results is vital.
Potential Side Effects
Magnesium supplements are generally considered safe and beneficial for most people. However, there can be some potential side effects when taking them. High doses of magnesium from supplements or medications might cause nausea, abdominal cramping, and diarrhea 1.
The type and brand of magnesium supplement used also play a role in determining its side effects. For instance, Dr. Andrew Huberman recommends taking 300-400mg of Magnesium for sleep support2. These specific forms of magnesium are known for their better absorption and fewer gastrointestinal side effects3.
Moreover, magnesium can interact with certain medications, such as some antibiotics. It is crucial to consult with a healthcare professional before starting any supplement regimen, especially if you are taking other medications1.
To minimize the risk of side effects, it is advised to start with a low dose of magnesium and gradually increase it as needed. This approach ensures that your body can adjust to the supplement and helps identify potential issues early on.
In summary, although magnesium supplements offer multiple health benefits, it is essential to be aware of potential side effects and medication interactions. Always consult a healthcare professional before starting any new supplement regimen.
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Conclusion
Dr. Andrew Huberman recommends using Momentous Magnesium Threonate to improve sleep quality, focus, and overall brain health. He suggests taking 300-400mg of magnesium threonate or magnesium bisglycinate daily in the evening.
There are several good reasons for considering implementing Huberman’s advice into one’s routine. Magnesium is an essential mineral, and the specific forms he recommends (magnesium threonate and magnesium bisglycinate) provide additional benefits to the brain and nervous system. Their bioavailability is high, which means efficient absorption by the body.
However, it is crucial to remember that supplements should not replace a well-balanced diet and a healthy lifestyle. Each individual has unique needs, and consultation with a healthcare professional before making significant changes is highly recommended. It is also worth experimenting with the dosage and form of magnesium to find what works best for one’s particular needs. Dr. Huberman suggests experimenting with magnesium threonate and magnesium bisglycinate to determine which suits better.
In summary, following Dr. Andrew Huberman’s recommendations for magnesium supplementation can provide powerful benefits for sleep and brain health. By considering the specific forms, dosage, and personalized needs, individuals can potentially enhance their well-being and maximize the results from their magnesium supplement regimen.
Footnotes
- Mayo Clinic – Pros and cons of taking a magnesium supplement ↩ ↩2
- Huberman Lab – Toolkit for Sleep ↩
- Healthline – Magnesium Supplements: Benefits, Side Effects, and Dosage ↩