Andrew Huberman Sleep Cocktail (Updated 2026)

In this article we’re going to look at the supplements Huberman believes can aid with sleep.

Huberman discusses how people can experiment adding one at a time, to find out which work best for them:

Supplement	Product	Dose / Info
Magnesium L-Threonate	Nutricost – L-Threonate*	145 – 250 mg nightly
Magnesium Glycinate	Nutricost – Magnesium Glycinate*	145 – 250 mg nightly
Theanine	Nutricost – L-Theanine*	100 – 200 mg nightly
Apigenin	Momentous – Apigenin*	50 mg nightly
Myo-Inositol	Nutricost – Inositol*	900 mg nightly
GABA	Nutricost – GABA*	250 – 500 mg
Glycine	NOW – Glycine*	1-2 grams
Saffron	Solaray – Saffron*	30 mg
Tart Cherry Extract	Nutricost – Tart Cherry Extract*	500 mg
Valerian	Nutricost – Valerian Extract*	50 – 75 mg
Kiwi Fruit	Florida Herbal Pharmacy – Kiwi Extract*	500 – 1,000 mg extract (or 2 whole kiwis)
Melatonin	See options	0.5 – 1.5 mg rapid release + 0.5 – 1.5 mg sustained release
Athletic Greens – AGZ	AGZ	1/2 sachet

Huberman’s sleep supplement list. Where he names a specific product, that is the one linked; where he doesn’t, we denote it with an asterisk (*) and link to a product similar to his description

^ A clip from Episode 28 of Andrew’s podcast

Combo 1 – Magnesium, Theanine & Apigenin

The previous combination that worked for Huberman (and many others) was Magnesium, Theanine and Apigenin – which he discusses in the clip below:

Magnesium

Magnesium is very important to the human body, and is involved in over 600 enzymatic reactions¹.

Specific to sleep, magnesium supplementation can activate the parasympathetic nervous system², which is responsible for, among other things, slowing the heart and relaxing the muscles – producing a calming effect.

For those who aren’t getting adequate amounts of magnesium from their diets, which is approximately 48% of Americans³, supplementing it can have a noticeable effect on sleep.

Andrew personally likes the Threonate form (also known as L-Threonate), but notes that Bisglycinate appears to work well too – as both can cross the blood-brain barrier.

In terms of dosage for magnesium, Huberman suggests in his book 145 – 250 mg to be taken 30 minutes before sleep.

He also notes in Protocols that there is more sleep data on bisglycinate than on threonate, but that the two seem to work interchangeably for this purpose.

Side effects: a small percentage of people (around 5% in Huberman’s experience) get digestive issues or gut discomfort from magnesium threonate. L-Threonate and bisglycinate are far less likely to do this than other forms such as citrate or malate, but if the discomfort persists he suggests stopping – the sleep dose is already low, so there isn’t much room to reduce it further.

For context, the Recommended Dietary Allowance (RDA) of Magnesium is around 420 mg per day for men and 320 mg for women, according to the NIH.

Magnesium L-Threonate

Examples of reputable brands of L-Threonate include:

Product	Servings	Cost per 100 mg
Momentous Magnesium L-Threonate	30 x 144 mg	$1.16
Nutricost - L-Threonate	30 * 150 mg	$1.10
Life Extension - L-Threonate	50 x 144 mg	$0.71

Magnesium Threonate is typically more expensive than other magnesium sources due to it being patented and sold as “Magtein” – more info.

Magnesium Glycinate

Magnesium Glycinate (also known as bisglycinate) is another good source of magnesium. It’s noticeably more affordable per 100 mg than L-Threonate. Reputable brands include:

Product	Capsules	Price	Cost per 100 mg*
Nutricost - Mag. Glycinate	360 x 70 mg	$22	$0.09
NOW - Mag. Glycinate	180 * 100 mg	$20	$0.11
California Gold Nutrition - Mag. Glycinate	180 x 133 mg	$25 exc. coupon	$0.10

Theanine

Theanine, which is an amino acid found in tea, can have calming effects when supplemented⁴.

One of the ways it does this is to increase “alpha brain waves” – a type of brain wave that is associated with calm and relaxation⁵.

As opposed to Beta and Gamma brain waves – which are associated with alertness and problem solving.

Andrew notes that Theanine can increase the intensity of dreams, and thus may not be suitable for those with night terrors or who sleepwalk.

He also notes that for a small percentage of people, Theanine can be too stimulating:

^ Image source

In Andrew’s book he notes 100 – 200 mg as a dose range to experiment with for L-Theanine.

He puts the vivid-dreams issue at roughly 5% of people who take theanine – dreams intense enough to wake them at night. He also notes that theanine is the one sleep supplement some people take in the daytime, alongside caffeine, to take the edge off the jitters (it’s a common ingredient in energy drinks for the same reason).

Examples of reputable brands include:

Product	Capsules	Price	Cost per 100mg
NOW – L-Theanine	120 x 200mg	$20	$0.08
Nutricost – L-Theanine	240 x 200 mg	$20	$0.04
Momentous – L-Theanine	60 x 200mg	$40	$0.33

Apigenin

Apigenin is one of the active ingredients in chamomile tea, and according to Andrew can help promote sleep and sleep onset.

It’s a flavonoid that is also found in parsley, celery, oranges and thyme. In Protocols Huberman points to animal studies showing a mild sedative effect, a human study where apigenin modestly improved daytime function in people with insomnia, and a study in new mothers with poor sleep and low mood where it improved both.

Andrew notes that apigenin is a mild estrogen suppressor, and he doesn’t think women should take it.

He also notes that for men, taking estrogen levels too low can affect brain health and libido.

In Andrew’s book Protocols he mentioned 50 mg as the dose to try. Examples of brands include:

Myo-Inositol

When Huberman was taking his sleep supplements separately he occasionally took 900 mg of Myo-Inositol (also sometimes abbreviated to “Inositol”) along with his sleep stack of Magnesium, L-Theanine and Apigenin.

Saying that he has noticed an improvement in his sleep since taking it, specifically in terms of waking up in the middle of the night, and then being able to fall asleep more quickly again.

^ Audio clip from Andrew’s podcast #78 on OCD from 2:04:51

Inositol is a type of sugar, found in the brain and other tissues, which mediates cell signal conversion in response to hormones, neurotransmitters and growth factors. When these external signals reach the cell they are converted into internal messengers, for which myo-inositol is involved⁶.

To clear up some potential confusion on inositol naming, there are 3 common inositol supplements:

Myo-inositol (the type Huberman takes)
D-chiro-inositol
Inositol hexaphosphate (IP6)

If a supplement is simply named “inositol”, it’s usually myo-inositol – but it’s worth checking to be sure.

Examples of brands include:

Momentous – Inositol – 900 mg per capsule
Nutricost – Inositol – 500 mg per capsule
Jarrow Formulas – Inositol – 750 mg per capsule (see 20% off iHerb coupon)

GABA & Glycine

^ Clip from Tim Ferriss interview (link)

Huberman says that if you ever really need to sleep, taking GABA and Glycine can help.

He describes it more as a “hard hit over the head”, and doesn’t recommend people take it regularly.

His reasoning being that he doesn’t like to take things that are too close to the neurotransmitter you’re trying to manipulate. In this case, taking GABA to manipulate the GABAergic system.

GABA (Gamma-aminobutyric acid) is the main inhibitory neurotransmittor in the brain.

When supplemented it’s often with the intention that it will have a calming effect on the nervous system. There is some debate as to whether GABA crosses the blood-brain barrier⁷. Whether it does or does not, it may also act on the peripheral nervous system through the gut-brain axis⁸.

Glycine is a non-essential amino acid, abundant in animal products. It’s thought to improve sleep by helping to reduce the core body temperature⁹. In another study, 3 grams of Glycine before bed improved subjective sleep quality and sleep efficacy. Then objectively, using polysomnogram to measure, they found glycine reduced latency to sleep onset and latency to slow wave sleep¹⁰.

Dosage: In the audio clip above Andrew mentions 1g of GABA and 1g of Glycine. However, in Andrew’s toolkit for sleep and on Twitter he mentions 2g of Glycine and 100mg of GABA taken 3-4 times per week.

In his tweet he describes the Magnesium, Theanine & Apigenin combo, and then goes on to say he *also* takes GABA & Glycine 3-4 times per week. Which I take to mean, in addition, rather than in place of.

Side Effects: GABA can have sedative like effects at higher doses, therefore it’s important to treat it with caution. Do not combine it with driving a vehicle or operating machinery.

For those already taking drugs that interact with the GABAergic system, such as barbiturates and benzodiazepines, it would be especially important to consult with your doctor before taking GABA.

Examples of GABA brands include:

Product	Price per 500 mg
Thorne – GABA – 250 mg capsules	$2.00
Solaray - GABA - 100 mg capsules	$3.00
Nutricost - GABA - 500 mg capsules	$0.07

Examples of Glycine brands include:

NOW – Glycine – 1,000 mg capsules (see 20% off iHerb coupon)

Saffron

Saffron is a spice harvested from the Crocus sativus flower. Specifically, it consists of the three long, crimson-red stigmas found at the center of the flower, which are carefully hand-picked and dried.

A 60 person RCT study in people with mild to moderate sleep disorder, associated with anxiety, found that it improved sleep quality, latency and duration (source).

The dose Huberman mentions in his book Protocols is 30 mg.

Example supplements include:

California Gold Nutrition – Saffron Extract – 28 mg per capsule
Solaray – Saffron – 30 mg per capsule

Tart Cherry Extract

Tart cherry has been shown in a small, 20 person RCT, to improve sleep quality (souce).

In that particular study they used 30 mL of tart Montmorency cherry juice concentrate within 30 min of wakening and 30 min before the evening meal over 7 days.

However, it’s also possible to take it in capsule form for convenience and reduced calories.

The dose Huberman mentions in his book for tart cherry is 500 mg.

Example supplements include:

Nutricost – Tart Cherry Extract (300 mg per capsule)
NOW – Tart Cherry Extract (500 mg per capsule)

Valerian

Valerian is a herb with potential sleep quality benefits. A 16 study, 1093 person, meta-analysis found valerian might improve sleep quality without producing side effects (source).

The dose Huberman mentions in his book is 50 – 75 mg before bed. However, when looking at valerian supplements, they seem to typically come in noticably higher doses, and I can’t reconcile why that difference.

Example supplements include:

Nutricost – Valerian Extract – 400 mg per capsule
Solaray – Valerian Extract – 470 mg per capsule

Kiwi Fruit

A small study of 25 people found that eating kiwi may modestly improve sleep duration and quality.

The participants consumed 2 kiwis (skin on) about an hour before bed. The evidence is limited, but kiwi is safe to try.

In Protocols Huberman lists kiwi extract at 500 – 1,000 mg as a non-caloric, capsule-based way to get the same effect – and, as he puts it, you don’t have to eat kiwi skins.

Kiwi extract is a niche product compared to the other supplements on this page, so there are fewer reputable brands to choose from. An example that matches the dose range:

Florida Herbal Pharmacy – Kiwi Fruit Extract 10:1 – 500 mg per capsule (2 capsules = 1,000 mg), 120 capsules

Two whole kiwis, skin on, an hour before bed remains the cheapest option, and is what was actually used in the study above.

Melatonin

Melatonin is the most widely used over-the-counter sleep supplement, and for years Huberman was openly cautious about it. His concern, repeated on the podcast and in his sleep toolkit, is that typical pills contain far more melatonin than the body produces, and that melatonin is a hormone which acts on other hormone systems beyond sleep.

In Protocols his position is more nuanced. Melatonin makes his list of sleep supplements – but at a dose well below what most bottles contain:

0.5 – 1.5 mg of rapid release
0.5 – 1.5 mg of sustained release

He stresses that the decimal points are not typos, and that it’s fine (and useful) to take both the rapid and sustained release forms together. He suggests taking no more than these amounts, choosing a reputable brand with third-party certification, and using the minimal effective dose.

Who it’s for: he notes that clinical trials and meta-analyses suggest melatonin supplements may benefit older adults, whose natural melatonin production is lower¹¹, and may help people with Alzheimer’s disease when combined with morning light exposure. For other populations, he says there is no clear evidence of benefit.

Why the low dose: the 3 mg, 5 mg or even 8 – 10 mg found in a typical pill is far more than the body makes. Because melatonin interacts with other hormones and biological pathways, he considers chronic high-dose use problematic – especially in children and adolescents who are still growing.

Low-dose melatonin is harder to find than the standard 3 – 10 mg pills. Life Extension is one of the few mainstream brands that sells sub-milligram doses in both rapid and sustained release forms:

Rapid release

Life Extension – Melatonin 300 mcg – 100 capsules (2 capsules = 0.6 mg)
Life Extension – Melatonin 500 mcg – 200 capsules (1 – 3 capsules = 0.5 – 1.5 mg) (see 20% off iHerb coupon)

Sustained release

Life Extension – Melatonin 6 Hour Timed Release 750 mcg – 60 tablets (1 – 2 tablets = 0.75 – 1.5 mg)
Life Extension – Melatonin 6 Hour Timed Release 300 mcg – 100 tablets (see 20% off iHerb coupon)

A combination that lands inside his ranges would be one 500 mcg rapid release capsule plus one 750 mcg timed release tablet, taken about 30 minutes before bed.

AGZ

Huberman has a long standing relationship with Athletic Greens, and he was involved in the creation of their sleep supplement; AGZ.

In advertising segments on his show he says that AGZ is the only sleep supplement he takes, and it’s helped improve his deep and REM sleep.

^ Clip from 46m 31s of his June 2026 podcast

AGZ is a blend of many compounds that are associated with improved sleep, including many Huberman has previously discussed:

Magnesium (as L-Threonate + Glycinate) – 250mg
L-Theanine – 200mg
Glycine – 2g
Myo-inositol – 1g

For the full list of ingredients, see the nutritional insert. Huberman mentions taking half a sachet rather than a full one as his dose in his book Protocols.

When to Take Sleep Supplements

Huberman’s guidance in Protocols is to take sleep supplements about 30 minutes before you intend to be asleep. Magnesium can be useful during the day for other reasons, but if you’re taking it specifically for sleep, take it before bed. The one exception is theanine, which some people take with their caffeine earlier in the day (see above).

He also recommends adding one compound at a time, starting at the lowest dose listed, and running each for a few nights before adding the next. That way it’s clear which one is doing what, and which one doesn’t agree with you. If you want a starting stack of two or three, the one he says has worked for a lot of people is magnesium (145 – 250 mg) + apigenin (50 mg) + theanine (100 – 200 mg) – i.e. combo 1 above.

Choosing a Brand

One of Huberman’s repeated warnings is that the dose in the pill often doesn’t match the label – melatonin in particular is notorious for this. His advice is to look for third-party testing: certification from NSF (originally the National Sanitation Foundation) or USP (US Pharmacopeia). “NSF Certified for Sport” means the product met NSF’s review standards. Where possible, the products linked on this page are from brands that publish third-party testing.

Roundup

Above we looked at 2 different combinations of supplements you can use for improving sleep quality, without having to resort to sleeping pills.

It makes sense to start by looking at combo #1 – as it’s possible that the addition of just Magnesium and either Theanine or Apigenin will be enough.

Personally I don’t like to add a whole lot of supplements to my daily routine in one go. So I’d start by adding Magnesium (then understand the effect), add Theanine (again, understand effect), Apigenin then Inositol.

That way it’s easier to know if any of them do not agree with your body.

If those didn’t work for you, then it could be worth moving on to combo #2 – and experimenting with GABA & Glycine.

Melatonin sits in its own category. Huberman does list it in Protocols, but at 0.5 – 1.5 mg rather than the 3 – 10 mg found in most pills, and mainly for older adults – see the melatonin section above before reaching for it.

Hopefully the above helps. If you have any questions or comments, please leave them below.

References

1
Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews ↩︎
2
Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin ↩︎
3
Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come | Costello et al. | 2016 | Advances in Nutrition ↩︎
4
Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism. ↩︎
5
L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition ↩︎
6
The cellular language of myo- inositol signaling | 2011 | Glenda E. Gillaspy ↩︎
7
Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science ↩︎
8
Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods ↩︎
9
New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences ↩︎
10
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes – Yamadera et al. | 2016 | Sleep and Biological Rhythms ↩︎
11
Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders – Ferracioli-Oda et al. | 2013 | PLoS ONE ↩︎

Disclaimer: The above information is for research and educational purposes only and not a substitute for professional medical advice. See full medical disclaimer.

Note: We have no affiliation with Andrew Huberman - this article is based on publicly shared information.

Andrew Huberman Sleep Supplements for 2026 (Stack + Dosages)