Andrew Huberman Reveals the Best Form of Magnesium for Brain Power, Sleep, and Stress Relief
If you’re curious about boosting your health with magnesium but aren’t sure which type to choose you’re not alone. With so many options on the market it’s easy to feel overwhelmed. That’s where expert advice can make all the difference.
Neuroscientist Andrew Huberman has become a trusted voice when it comes to practical wellness tips. He’s shared insights on the best form of magnesium to support your brain sleep and overall well-being. Let’s break down what he recommends so you can make the smartest choice for your health.
Who Is Andrew Huberman?
Andrew Huberman is a neuroscientist and tenured professor at Stanford University School of Medicine. Huberman researches brain development, neuroplasticity, and behavior, focusing on real-world applications for brain health and performance. You’ll find him as the host of the Huberman Lab Podcast, where he breaks down science-backed protocols for sleep, nutrition, and mental health, using detailed research and practical strategies.
You’ll see Huberman frequently interviewed on expert health platforms and cited for supplement recommendations, including optimal magnesium forms. His work provides data-driven guidance for brain optimization, making his insights a primary resource for those seeking science-based supplement advice.
Why Magnesium Matters for Health
Magnesium supports essential functions in your body, including energy production, nerve signaling, muscle contraction, and DNA synthesis. About 60% of the total magnesium is stored in your bones, with the rest distributed in muscles, soft tissues, and fluids like blood [National Institutes of Health, 2022].
Insufficient magnesium links to higher risks of muscle cramps, poor sleep, low mood, insulin resistance, and cardiovascular problems. People consuming diets low in leafy greens, nuts, seeds, and whole grains face increased risk of deficiency, especially adults over 51, those with gastrointestinal disorders, alcohol dependence, or athletes with higher mineral loss through sweat.
Research from the National Institutes of Health and Andrew Huberman emphasizes magnesium's role in neuromuscular transmission and neuroplasticity, making it a key mineral for cognitive performance, learning, and managing stress.
Andrew Huberman’s Recommendations on Magnesium
Andrew Huberman recommends specific forms of magnesium for brain optimization, better sleep, and stress regulation based on clinical research and practical use cases. He details magnesium supplementation protocols in multiple podcast episodes, referencing scientific studies for sleep quality, cognitive enhancement, and neuromuscular function.
Forms of Magnesium Discussed by Huberman
- Magnesium Threonate: Huberman cites magnesium threonate for cognitive support, referencing its high bioavailability in the brain and data from rodent and human studies showing improved memory and learning (Nature Reviews Neuroscience, 2010; J Alzheimers Dis, 2016).
- Magnesium Glycinate: Huberman describes magnesium glycinate as effective for promoting relaxation and sleep, citing its calming effect without significant gastrointestinal side effects. Human trials support benefits for sleep quality and reduced anxiety (Nutrients, 2017).
- Magnesium Citrate: Huberman notes magnesium citrate primarily for addressing constipation and general magnesium replenishment, referencing its higher GI absorption but noting its less direct application for brain health.
The Best Form of Magnesium According to Huberman
Magnesium threonate ranks as Huberman’s top choice for brain optimization due to its ability to cross the blood-brain barrier and support synaptic plasticity. For sleep improvement, magnesium glycinate is the preferred option thanks to its calming impact and superior tolerability for most users. Huberman discourages magnesium oxide due to poor absorption and minimal central nervous system impact.
| Form | Best For | Key Features | Supported By |
|---|---|---|---|
| Magnesium Threonate | Cognitive function, memory, mood | Crosses blood-brain barrier, studied | Nature Rev Neurosci, J Alzheimers Dis |
| Magnesium Glycinate | Sleep, relaxation, anxiety | Bioavailable, calming, gentle on gut | Nutrients (2017) |
| Magnesium Citrate | Constipation, basic supplementation | High absorption, GI effects | NIH Office of Dietary Supplements |
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
Benefits of the Recommended Magnesium Form
Magnesium threonate offers significant advantages for cognitive support based on Huberman's recommendations. Research demonstrates this form crosses the blood-brain barrier efficiently, enhances synaptic plasticity, and improves memory in adults (Slutsky et al, Neuron, 2010). You gain cognitive benefits such as sharper focus, improved learning, and better recall, which aligns with Huberman's prioritization of brain optimization.
Magnesium glycinate supports relaxation and better sleep quality. Studies show that glycinate bonds boost absorption and minimize gastrointestinal side effects (Walker et al, Magnesium Research, 2018). You experience faster sleep onset, deeper sleep cycles, and reduced nighttime awakenings. This form suits those seeking to manage anxiety or elevate restorative sleep.
Magnesium citrate offers targeted relief for constipation. Citrate's osmotic effect draws water into the intestines, easing bowel movements. Consuming magnesium citrate supports regular digestive function without the discomfort of harsh laxatives.
Magnesium oxide, often found in generic supplements, delivers poor absorption and limited benefits according to Huberman and clinical data. Avoiding this form reduces risk of suboptimal magnesium status and related health issues.
| Magnesium Form | Primary Benefit | Bioavailability | Notable Study/Expert Source |
|---|---|---|---|
| Threonate | Brain function, cognitive support | High | Neuron, 2010 (Slutsky et al); Huberman Lab |
| Glycinate | Relaxation, restful sleep | High | Magnesium Research, 2018 (Walker et al) |
| Citrate | Natural constipation relief | Moderate | NIH; Huberman Lab Podcast |
| Oxide | Minimal efficacy | Low | NIH; Huberman Lab Podcast |
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
How to Supplement Magnesium Safely
Supplementing magnesium with the right form supports brain health, sleep, and muscle function. Selecting optimal timing and dosage maximizes benefits while minimizing risks.
Dosage and Timing Tips
Selecting a precise magnesium dosage depends on your age, gender, and diet. Adult males usually benefit from 400–420 mg daily, while adult females require 310–320 mg, based on NIH guidelines. Many experts, including Huberman, suggest splitting your dose, taking half in the morning and half in the evening, to support 24-hour neurophysiological function. If using magnesium glycinate or threonate to aid sleep, take your supplement 30–60 minutes before bedtime for enhanced relaxation and sleep quality. Avoid concurrent use with high-dose calcium or zinc, as these can impair magnesium absorption. Consult a licensed clinician before modifying your supplement routine, especially if you have kidney disease or are on medications that impact electrolyte balance.
Potential Side Effects and Considerations
Supplementing magnesium appropriately maintains safety for most healthy adults. Gastrointestinal issues, such as diarrhea or cramping, occur most often with citrate or oxide forms above 350 mg from supplements. Excessive intake from supplements causes hypermagnesemia, leading to low blood pressure, nausea, or cardiac irregularity. Those with impaired kidney function or pre-existing health conditions experience higher risks. Lab testing for serum magnesium with your healthcare provider ensures levels remain in the optimal range and flags underlying problems. Always select third-party tested products to avoid contamination and label inaccuracies.
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
Alternative Magnesium Forms and Their Uses
Different magnesium forms support distinct wellness goals when you choose based on scientific evidence.
- Magnesium Malate
Magnesium malate boosts energy production if you're active or experience fatigue. This form contains malic acid, which participates in the Krebs cycle and ATP synthesis (Volpe, 2013).
- Magnesium Taurate
Magnesium taurate supports cardiovascular health for those seeking heart protection. It combines magnesium and taurine, an amino acid studied for blood pressure regulation and cardiac function (Zhang et al., 2020; Clinical Trial NCT03962489).
- Magnesium Sulfate (Epsom Salt)
Magnesium sulfate relieves muscle soreness and promotes relaxation in bath soaks. Topical application stays preferred, as oral use commonly causes diarrhea (National Institutes of Health, 2022).
- Magnesium Chloride
Magnesium chloride provides moderate bioavailability and supports overall magnesium repletion. Topical magnesium sprays or flakes may offer mild transdermal benefits, though clinical data remain limited (Whelan et al., 2018).
- Magnesium L-lactate
Magnesium L-lactate helps individuals with sensitive digestive systems who experience GI upset from other forms. It comes in lower-dose formulations and often produces fewer side effects (EFSA, 2017).
| Magnesium Form | Primary Use | Key Benefit | Notable Source/Study |
|---|---|---|---|
| Malate | Energy, fatigue | ATP production | Volpe, Nutrition Reviews (2013) |
| Taurate | Cardiovascular | Blood pressure, heart health | Zhang et al. (2020), NCT03962489 |
| Sulfate | Muscle soreness (topical) | Relaxation | NIH ODS, 2022 |
| Chloride | General deficiency (topical) | Transdermal repletion | Whelan et al., PLOS One (2018) |
| L-lactate | Sensitive digestion | Lower GI risk | EFSA Journal (2017) |
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
Key Takeaways
- Andrew Huberman recommends magnesium threonate for cognitive support and magnesium glycinate for improved sleep and relaxation, based on their high bioavailability and brain-targeted benefits.
- Magnesium threonate is best for enhancing memory, learning, and brain health due to its ability to cross the blood-brain barrier.
- Magnesium glycinate is favored for reducing anxiety, promoting relaxation, and supporting restful sleep with minimal gastrointestinal side effects.
- Magnesium citrate is primarily advised for addressing constipation and basic magnesium supplementation, while magnesium oxide should be avoided due to poor absorption.
- Safe and effective magnesium supplementation includes following recommended dosages, timing intake for optimal benefit, and consulting a healthcare provider, especially if you have underlying health conditions.
- Alternative forms like magnesium malate, taurate, sulfate, chloride, and L-lactate cater to specific needs such as energy, cardiovascular health, muscle soreness, or sensitive digestion.
Conclusion
Choosing the right form of magnesium can make a real difference in how you feel every day. Huberman’s science-backed insights help you cut through confusion so you can match the best type of magnesium to your personal needs—whether that’s better sleep, sharper focus, or improved physical recovery.
With so many options available, it pays to invest in quality and stay informed. Prioritize your health by selecting reputable supplements, monitoring your intake, and consulting your healthcare provider when needed. Your brain and body will thank you for making the smart choice.
Frequently Asked Questions
What is magnesium and why is it important for health?
Magnesium is an essential mineral that supports energy production, nerve signaling, muscle function, and DNA synthesis. It’s vital for brain health, heart health, and overall well-being. Most people don’t get enough from diet alone, putting them at risk for various health issues.
Which magnesium supplements does Dr. Andrew Huberman recommend?
Dr. Andrew Huberman recommends magnesium threonate for brain function, magnesium glycinate for relaxation and sleep, and magnesium citrate for relieving constipation. He advises avoiding magnesium oxide due to its poor absorption.
What are the main benefits of magnesium threonate?
Magnesium threonate is praised for its ability to cross the blood-brain barrier, enhancing cognitive function, memory, and overall brain health. It is highly bioavailable in the brain and is Huberman’s top choice for mental performance.
How does magnesium glycinate support better sleep?
Magnesium glycinate is known for its calming effects, helping to support relaxation and improve sleep quality with minimal digestive side effects. Taking it before bedtime can promote deeper, more restful sleep.
Can magnesium supplementation help with stress?
Yes, adequate magnesium levels play a key role in stress management by regulating neurotransmitters and calming the nervous system. Forms like magnesium glycinate and threonate are especially recommended for stress support.
Are there other beneficial forms of magnesium?
Yes, other options include magnesium malate for energy, magnesium taurate for heart health, magnesium sulfate (Epsom salt) for muscle soreness, magnesium chloride for general supplementation, and magnesium L-lactate for sensitive digestion.
How much magnesium should adults take daily?
Adult males generally need 400–420 mg daily, and adult females require 310–320 mg, according to dietary guidelines. It’s best to split doses and consult a healthcare provider for personalized advice.
How should I take magnesium for best results?
Take the recommended form based on your goals, split the daily dose, and consider taking magnesium glycinate or threonate before bed for relaxation or cognitive support. Avoid taking it alongside high doses of calcium or zinc, which can hinder absorption.
Who should be cautious with magnesium supplements?
Individuals with kidney issues, those on certain medications, or anyone with chronic health concerns should consult a healthcare provider before beginning supplementation. Excessive intake may cause side effects like diarrhea.
How can I ensure my magnesium supplement is high quality?
Choose products that are third-party tested to guarantee purity and accurate labeling. Check for trusted brands and read reviews to ensure safety and effectiveness.
