When it comes to improving sleep, the world of supplements is vast, with magnesium, apigenin, and theanine often touted as effective options. However, how well do these supplements really work?
Let’s dive into the evidence and explore their effectiveness.
The Basics of Sleep Supplements
Many people turn to sleep supplements as a non-prescription way to enhance rest, relying on their purported natural benefits. Popular choices include:
- Magnesium (Threonate, Bisglycinate, etc.)
- Apigenin (commonly found in chamomile tea)
- Theanine (an amino acid in green tea)
Each supplement claims unique benefits, but scientific evidence varies.
My Personal Sleep Routine
As a doctor, I’ve explored different approaches to improve sleep. While I previously used melatonin to address night terrors, I no longer rely on it. Surprisingly, eliminating it hasn’t worsened my sleep or night terrors. Instead, my “sleep stack” is quite simple:
Heat Stress as a Sleep Aid
A sauna or hot tub session 2–3 hours before bedtime is my go-to strategy. Heat stress has shown a significant impact on enhancing slow-wave sleep, which is the most restorative sleep phase. This practice aligns with studies demonstrating the positive effects of heat stress on sleep quality.
Breaking Down Andrew Huberman’s Sleep Stack
Dr. Andrew Huberman, a prominent neuroscientist, recommends a supplement stack for sleep that includes:
- Magnesium Threonate (145 mg) or Magnesium Bisglycinate (200 mg)
- Apigenin (500 mg)
- Theanine (100–400 mg)
- Additional supplements like Glycine and GABA on certain nights.
Let’s examine the evidence behind these supplements.
1. Magnesium: Is It Effective for Sleep?
The Evidence:
- Magnesium Threonate has been studied in limited clinical trials for its potential to improve sleep. Doses in studies typically range from 1,500 to 2,000 mg daily over 12 weeks.
- These studies are often industry-sponsored, which may introduce bias. While results show some promise for sleep and cognitive improvement, data manipulation and underpowered studies raise concerns.
The Science:
- Magnesium plays a role in relaxing muscles and calming the nervous system, which can theoretically support better sleep.
- However, magnesium oxide is poorly bioavailable and should be avoided. Better alternatives include magnesium glycinate, citrate, and threonate.
Verdict:
While magnesium is essential for overall health and many Americans (40%) have low intake, the evidence specifically supporting magnesium threonate for sleep is inconclusive.
2. Apigenin: Found in Chamomile Tea
The Evidence:
- Apigenin is a flavonoid present in chamomile tea, known for its calming effects.
- Most evidence stems from studies on chamomile tea, not isolated apigenin. For example, a study of Italian adults consuming apigenin-rich diets reported better sleep quality, but confounding factors make it hard to pinpoint apigenin as the sole contributor.
- Clinical trials on chamomile tea showed moderate improvements in subjective sleep quality, but it’s unclear whether the effect comes from apigenin or other compounds in the tea.
Verdict:
Chamomile tea may improve sleep due to its combination of apigenin and the relaxing ritual of drinking a warm beverage. However, evidence on isolated apigenin supplements remains scarce.
3. Theanine: A Promising Sleep Aid
The Evidence:
- Theanine has stronger support compared to magnesium and apigenin.
- Multiple trials have shown:
- Improved sleep efficiency in boys with autism.
- Better subjective sleep quality in middle-aged adults (200–900 mg daily).
- A small study also suggested benefits for individuals with depression and schizophrenia.
Verdict:
Among these supplements, theanine shows the most robust evidence for improving sleep. Larger studies are needed, but the current data is promising.
Other Supplements in the Stack
Glycine
- Often used to promote relaxation, glycine has shown some benefits in subjective sleep improvement.
- Its effects are most noticeable in doses of 3–5 grams taken before bed.
GABA
- GABA doesn’t cross the blood-brain barrier, but it may impact the gut-brain axis by interacting with enteric neurons.
- Research here is limited, but some people find it helpful.
Final Thoughts on Sleep Supplements
While supplements like magnesium, apigenin, and theanine offer potential benefits, the scientific evidence isn’t universally strong. Lifestyle changes such as incorporating heat stress (e.g., saunas) or creating a consistent bedtime routine often have more reliable outcomes.
If you choose to experiment with sleep supplements:
- Start with low doses and monitor your response.
- Choose high-quality supplements (e.g., magnesium glycinate or threonate).
- Be patient—results may take time.
FAQs: Sleep Supplements
- Can magnesium help with sleep?
Magnesium supports relaxation, but evidence for specific types (like threonate) is limited. - Is chamomile tea better than apigenin supplements?
Yes, chamomile tea’s combined effects are likely more beneficial than isolated apigenin. - Does theanine improve sleep?
Yes, theanine has strong evidence supporting improved sleep quality and efficiency. - What’s the best magnesium supplement for sleep?
Magnesium glycinate and threonate are highly bioavailable and gentle on the gut. - Can I take magnesium supplements long-term?
At standard doses, magnesium is safe for long-term use, but consult your doctor if taking high doses. - Does GABA work for sleep?
GABA might improve sleep indirectly by affecting gut-brain communication, but more research is needed. - Is Andrew Huberman’s sleep stack effective?
It includes supplements with some evidence, but individual responses may vary. - Should I avoid magnesium oxide?
Yes, it’s poorly absorbed and less effective than other forms of magnesium. - How does heat stress improve sleep?
Heat stress enhances slow-wave sleep, the most restorative sleep phase. - Are sleep supplements better than lifestyle changes?
Not necessarily. Lifestyle changes like heat stress or relaxation techniques often have more consistent results.
Reference Website:
- Visit medicaltimes.io for more trusted health information.
- Read more about sleep supplements at sleepfoundation.org.
- Explore magnesium studies on nih.gov.
- Learn about natural remedies at healthline.com.