Best Magnesium Supplements for Sleep & Brain Health | Dr. Rhonda Patrick & Dr. Andrew Huberman

Main Ideas

• Different forms of magnesium may serve different purposes, but evidence is limited.

  • Andrew Huberman considers magnesium L-threonate and magnesium bisglycinate broadly interchangeable for sleep.
  • Rhonda Patrick favors glycinate or bisglycinate for sleep, partly because glycine itself is associated with sleep support.
  • L-threonate is of interest for possible cognitive benefits. It is thought to enter the brain more readily, but much of the supporting research is in animals, and human evidence remains limited.

• Research on magnesium and specific outcomes is still sparse.

  • The speakers mention animal research on cognition and a relatively small human study reporting improved sleep quality with L-threonate.
  • The study discussed may have been funded by Magtein, a commercial form of magnesium L-threonate. The speakers note that sponsorship is worth considering, while also emphasizing that funding alone does not establish that a study’s results are biased.
  • Magnesium affects many biological pathways, and the speakers say that large, well-designed comparisons of different forms are difficult to fund and organize.

• Magnesium has broad physiological roles.

  • It acts as a cofactor for many enzymes and is needed for processes including energy production and use, neurotransmission, and DNA repair.
  • Patrick also highlights its role in converting vitamin D3 into its active hormone form.
  • She estimates daily needs at roughly 300–350 mg for women and 350–400 mg for men, noting that needs vary with sex and physical activity. Athletic activity may raise requirements, partly because magnesium is lost through sweat.

• Adequate overall intake matters, not just the supplement form.

  • Patrick raises a theoretical concern that if L-threonate preferentially delivers magnesium to the brain, people should still ensure they get enough magnesium for the rest of the body. She emphasizes that this concern has not been established by data.
  • She also links chronic stress and elevated cortisol with magnesium depletion.

• Supplements are framed as support for normal function, not cures.

  • Patrick describes vitamins and minerals as helping the body function and supporting prevention, rather than as treatments that cure major diseases.
  • She cautions against treating supplements like pharmaceuticals aimed at a specific disease endpoint.

Practical Points Mentioned

• Huberman says he takes a sleep blend containing magnesium, saffron, and tart cherry, and reports taking bisglycinate a couple of hours before bed.
• He sometimes uses more magnesium on days when he exercises more.
• Patrick describes using glycinate or bisglycinate for sleep and experimenting with L-threonate for potential cognitive effects.
• These are the speakers’ personal practices and interpretations; they also stress that evidence, especially human evidence, is limited.

Speakers and Sources Mentioned

• Dr. Andrew Huberman — discusses sleep, supplement use, and possible cognitive effects.
• Dr. Rhonda Patrick — discusses magnesium forms, nutritional roles, requirements, and limits in the research.
• Guosong Liu’s research — cited in connection with animal studies on L-threonate and cognition.
• A human study of magnesium L-threonate — described as reporting improved sleep quality; the speakers say it may have been funded by Magtein.
• Magtein — a commercial form of magnesium L-threonate, mentioned in relation to the study’s funding.