Which Magnesium Does Andrew Huberman Recommend? The Exact Types He Swears By Revealed
September 11, 2025If you’ve ever searched for ways to boost your sleep mood or brain health chances are you’ve come across Dr. Andrew Huberman’s advice. As a neuroscientist and popular podcast host he’s made it easier than ever to understand how supplements like magnesium can support your well-being.
But with so many types of magnesium out there it’s tough to know which one is actually worth your time and money. If you want to cut through the confusion and find out exactly which magnesium Andrew Huberman recommends you’re in the right place.
Understanding Magnesium and Its Benefits
Magnesium plays a key role in over 300 biochemical processes, influencing functions like sleep quality, muscle performance, and brain health (National Institutes of Health). Your nervous system depends on magnesium for neurotransmitter balance and optimal nerve signal transmission. Many adults in the United States consume less magnesium than expert recommendations, which can lead to symptoms like muscle cramps, mood disturbances, and poor sleep—commonly cited by health authorities and highlighted in Dr. Andrew Huberman’s discussions.
Supplements help boost your magnesium intake, especially when food sources—such as leafy greens, nuts, whole grains, and legumes—don’t supply enough. Studies link adequate magnesium levels to better sleep efficiency, reduced symptoms of anxiety, and improved muscle recovery (NIH, Sleep Medicine Reviews, 2017). Dr. Huberman emphasizes the importance of matching specific magnesium forms to your desired outcomes, focusing on absorption rates and targeted benefits.
Andrew Huberman’s Perspective on Magnesium
Andrew Huberman highlights magnesium as essential for supporting neural activity, stress regulation, and sleep efficiency. He stresses the importance of magnesium supplementation when dietary intake doesn’t meet recommended levels.
The Role of Magnesium in Brain and Body Health
Dr. Huberman connects magnesium intake with improved synaptic plasticity, neurotransmitter regulation, and reduced neural excitability. Specific forms such as magnesium threonate and magnesium bisglycinate help support cognitive performance, memory consolidation, and muscular relaxation. Huberman also notes magnesium’s influence on GABA pathways, which impacts sleep quality and anxiety reduction.
Why Magnesium Supplementation Matters
Huberman points out that magnesium supplementation compensates for common dietary deficiencies, particularly in adults with high stress, irregular sleep, or poor dietary habits. He links optimal magnesium status to measurable improvements in sleep architecture, anxiety mitigation, and athletic recovery. Supplements with well-absorbed forms enable you to achieve clinically significant benefits, especially when blood tests reveal suboptimal magnesium.
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
Which Magnesium Does Andrew Huberman Recommend?
Andrew Huberman identifies specific forms of magnesium that align with distinct wellness goals. You can select a magnesium supplement based on cognitive, muscle, or sleep support if you consider his recommendations.
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
Top Recommended Magnesium Types by Huberman
- Magnesium Threonate: Huberman recommends magnesium threonate for cognitive support and neural plasticity, especially if you want to enhance memory and brain performance. Peer-reviewed sources like the 2010 Neuron study connect this form to increased brain magnesium levels and improved synaptic function.
- Magnesium Bisglycinate: He suggests magnesium bisglycinate for muscle relaxation and calming effects, pointing to its common use for stress mitigation and sleep support.
- Magnesium Malate: He sometimes notes magnesium malate for its high absorption and less laxative effect, especially for individuals sensitive to gastrointestinal side effects.
- Magnesium Citrate: You may hear him mention magnesium citrate for its availability, though he notes it often causes loose stools at higher doses.
Huberman's Suggested Dosages and Timing
Andrew Huberman generally references a daily magnesium dose of 300–400 mg, depending on your age, sex, and specific needs. He advises taking magnesium in the evening for sleep and relaxation benefits or throughout the day for cognitive and muscle recovery support. He highlights individualized tolerance as key in determining timing and dose, with some adjusting upward or downward based on effects and dietary intake.
| Magnesium Type | Primary Use | Huberman-Discussed Dosage | Typical Timing |
|---|---|---|---|
| Magnesium Threonate | Cognitive support | 1,000–2,000 mg | Evening or Daytime |
| Magnesium Bisglycinate | Muscle relaxation | 300–400 mg | Evening |
| Magnesium Malate | Absorption/sensitivity | 300–400 mg | Daytime |
| Magnesium Citrate | Availability/digestion | 200–400 mg | As tolerated |
Practical Tips for Magnesium Supplementation
Selecting and using magnesium supplements depends on your wellness goals and individual needs. With several forms and dosage options available, focusing on Huberman’s recommendations can streamline your approach.
How to Choose the Right Magnesium Supplement
Pick magnesium threonate if you’re looking for cognitive support, since Huberman highlights its ability to cross the blood-brain barrier and enhance neural plasticity. Opt for magnesium bisglycinate for relaxation and sleep optimization, because it offers high absorption and minimal gastrointestinal discomfort. Select magnesium malate if you need muscle recovery and energy synthesis, as it’s gentle on digestion and well-absorbed. Use magnesium citrate for general supplementation, but monitor for loose stools, which occur with higher doses.
Target a daily intake of 300–400 mg from combined sources, adjusting according to factors like stress, sleep disruption, or activity level. Take magnesium threonate in the evening to support cognitive benefits before sleep, while magnesium bisglycinate and malate work best 60–90 minutes before bedtime to enhance relaxation and muscle recovery.
Potential Side Effects and Precautions
Monitor for digestive issues such as diarrhea, which magnesium citrate and oxide cause more often than bisglycinate or malate. Avoid combining magnesium supplements with medications like certain antibiotics or diuretics unless your healthcare provider confirms it’s safe, since interactions may occur. Limit magnesium supplementation if you have kidney conditions, since impaired function affects excretion and increases the risk of toxicity.
Always purchase supplements from reputable brands, checking for third-party testing to ensure purity and correct dosage.
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
Key Takeaways
- Dr. Andrew Huberman recommends magnesium threonate for cognitive support and memory, and magnesium bisglycinate for muscle relaxation, stress reduction, and improved sleep quality.
- Magnesium malate is suggested by Huberman for individuals needing high absorption with fewer digestive side effects, while magnesium citrate is noted for general use but may cause loose stools.
- The typical recommended dosage is 300–400 mg daily, with adjustments based on individual needs, dietary intake, and wellness goals.
- Huberman advises taking magnesium in the evening for sleep benefits, and emphasizes choosing high-quality supplements from reputable, third-party tested brands.
- Monitoring for side effects and potential interactions with medications is essential, especially for those with kidney conditions or sensitive digestion.
Conclusion
Choosing the right magnesium supplement can make a noticeable difference in your sleep quality, stress levels, and overall well-being. By focusing on the forms and dosages recommended by Dr. Huberman, you’ll be better equipped to support your cognitive health and muscle recovery.
Remember to match your supplement choice with your specific wellness goals and always consult with a healthcare professional before starting any new regimen. With the right approach, you can maximize the benefits of magnesium and take meaningful steps toward improved health.
Frequently Asked Questions
What type of magnesium does Dr. Andrew Huberman recommend?
Dr. Andrew Huberman specifically recommends magnesium threonate and magnesium bisglycinate. Magnesium threonate is noted for cognitive and brain health benefits, while magnesium bisglycinate is ideal for muscle relaxation and calming effects.
Why is magnesium important for health?
Magnesium plays a vital role in over 300 biochemical processes, supporting sleep quality, muscle function, brain health, stress regulation, and neurotransmitter activity.
How much magnesium should I take daily?
Dr. Huberman generally suggests a daily magnesium intake of 300–400 mg, adjusting for individual needs, stress levels, and activity.
What are the benefits of magnesium threonate?
Magnesium threonate supports cognitive function, neural plasticity, and brain health, making it ideal for boosting memory and mental clarity.
What is magnesium bisglycinate best used for?
Magnesium bisglycinate is best for muscle relaxation, alleviating stress, and improving sleep due to its calming effects and good bioavailability.
Are there any side effects of magnesium supplements?
The most common side effects include digestive issues, such as loose stools (especially with magnesium citrate), nausea, or abdominal discomfort. Always start with a lower dose and adjust as needed.
When is the best time to take magnesium?
Magnesium supplements are typically taken in the evening or before bed for sleep support. For cognitive benefits, magnesium threonate may be taken earlier in the day.
Can magnesium help with anxiety and sleep?
Yes, adequate magnesium is linked to improved sleep quality and reduced anxiety symptoms, partly by supporting GABA pathways and lowering neural excitability.
Should I take magnesium supplements if I eat a healthy diet?
If you meet your daily magnesium needs through diet, supplements may not be necessary. However, many people fall short, and supplementation can help bridge the gap.
Who should be cautious with magnesium supplements?
People with kidney disease or those taking certain medications should consult a healthcare professional before adding magnesium supplements.
What should I look for when buying a magnesium supplement?
Choose reputable brands, review ingredient lists, ensure correct dosage, and select the magnesium form best suited to your wellness goals.