Huberman Magnesium Threonate: Brand, Dosage, and Rationale

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You might be wondering why Professor Andrew Huberman keeps mentioning magnesium threonate on his podcast and various interviews.

Magnesium is a mineral that supports several critical functions in the body, including cognitive performance, nerve function, and sleep quality.

However, while there are many forms of magnesium, they differ in efficacy and absorption potential.

Some are more bioavailable and effective than others, especially when it comes to crossing the blood-brain barrier and entering the brain.

In this post, we will explore the benefits of magnesium threonate and share Huberman’s recommended brand, dosage, and scientific rationale for taking this supplement.

Let’s dive in!

Who Is Andrew Huberman?

Andrew Huberman

Professor Andrew Huberman, Ph.D., is a neuroscientist at Stanford School of Medicine.

He researches brain development, function, and neural plasticity.

In addition to his clinical work, Huberman hosts the Huberman Lab podcast, where he interviews subject matter experts and provides in-depth lectures on various health-related protocols and concepts.

What Is Magnesium Threnoate?

Magnesium threonate is a specialized form of magnesium that has gained attention for its potential benefits in supporting sleep and brain health.

Unlike other forms of magnesium, threonate is known to effectively cross the blood-brain barrier, making it a prime candidate for neuro-related applications.

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In the context of sleep, magnesium threonate, alongside magnesium bisglycinate, has been highlighted for its ability to promote relaxation and reduce excessive thinking, rumination, and planning — facets of what is referred to as “executive function.”

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Many individuals have reported enhanced sleep onset and maintenance by taking magnesium threonate about 30 to 60 minutes before bedtime.

Nevertheless, it’s essential to note that some individuals may experience gastrointestinal discomfort from magnesium, making it crucial to gauge one’s personal response.

Related: Andrew Huberman Inositol: Recommendation and Dosage

Huberman Magnesium Threonate Dosage

Huberman Magnesium Threonate Dosage

Dr. Andrew Huberman suggests a dosage of 145 milligrams of magnesium threonate (referring to the elemental magnesium) taken 30 to 60 minutes before sleep.

This dosage has been observed to help many people fall asleep faster and sustain their sleep.

Related: Andrew Huberman Fish Oil: Everything You Need to Know

Huberman Sleep Stack

SupplementRecommended DosageTiming
Magnesium Threonate145 mg/day30-60 mins before bed
Apigenin50 mg/day30-90 mins before bed
Theanine100 to 200 mg/day30 – 60 mins before bed

When paired with other natural compounds like apigenin, found in chamomile, and theanine, a component known to increase GABA and activate chloride channels in neurons, this trio can create a potent sleep cocktail.

The synergy of these compounds can greatly aid in the transition to sleep without the need for prescription drugs, which often come with side effects.

Related: Andrew Huberman Pre-Workout: Complete Guide

Huberman Magnesium Threonate Rationale

Huberman Magnesium Threonate Routine and Rationale

The rationale behind Dr. Huberman’s recommendation of magnesium threonate lies in its unique properties and effects.

Magnesium threonate can effectively shut down overactive cognitive processes, facilitating a peaceful transition to sleep.

But beyond just sleep, one of the fascinating aspects of magnesium threonate and its counterpart, bisglycinate, is their potential neuroprotective effects.

Related: Andrew Huberman’s Breakfast Routine

These forms of magnesium not only aid in sleep but also play a role in safeguarding the brain.

Huberman emphasizes the significance of understanding natural alternatives that are potentially ineffective and resorting to prescription medications, especially given the potential side effects of the latter.

Related: Andrew Huberman Yerba Mate: Everything You Need to Know


Why does Huberman recommend magnesium threonate?

Dr. Andrew Huberman recommends magnesium threonate because it can cross the blood-brain barrier effectively.

This means it can directly influence brain function, potentially supporting cognitive abilities and sleep quality.

Which magnesium does Dr. Huberman recommend?

Dr. Andrew Huberman recommends magnesium threonate primarily for its ability to effectively cross the blood-brain barrier and its potential cognitive and sleep benefits.

How much magnesium does Andrew Huberman take daily?

Huberman takes 145 mg of magnesium threonate prior to bed.

Which is better magnesium glycinate or magnesium L-threonate?

Both magnesium glycinate and magnesium threonate have benefits.

Magnesium glycinate is well-absorbed and may have calming effects, while magnesium threonate can cross the blood-brain barrier, potentially supporting brain health.

Try starting with magnesium threonate, but if you experience stomach discomfort or disturbed sleep, try another form of magnesium at a lower dosage.

What are the downsides of magnesium threonate?

Magnesium threonate is generally considered safe when taken as directed.

However, excessive amounts can lead to side effects like diarrhea, nausea, or abdominal cramping.

Is Magnesium L-Threonate good for anxiety?

There is some evidence to suggest that Magnesium L-Threonate may help with anxiety due to its potential brain health benefits.

However, more research is needed, and you should consult a healthcare provider for personalized advice if you struggle with severe anxiety.

Is L-theanine the same as magnesium threonate?

No, L-theanine and magnesium threonate are distinct compounds.

L-theanine is an amino acid found in tea leaves, known for its calming effects, while magnesium threonate is a form of magnesium that can cross the blood-brain barrier.

Which magnesium is best for mental clarity?

Magnesium L-Threonate is often touted for supporting brain health and potentially improving mental clarity due to its ability to cross the blood-brain barrier.

Can I take magnesium threonate and L-theanine?

Yes, many individuals take both magnesium threonate and L-theanine.

In fact, Huberman has suggested the combination may improve sleep onset and quality.

Why does Huberman not like melatonin?

Dr. Andrew Huberman has expressed concerns about supplemental melatonin because the body naturally produces melatonin.

He’s pointed out that the doses found in supplements can be much higher than what the body naturally produces, which might shift the body’s internal clock if taken inconsistently.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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