Evaluate the Huberman sleep cocktail

The popular stack consists of magnesium L-threonate (145 mg), apigenin (50 mg), and L-theanine (100-400 mg), taken 30-60 minutes before bed. Some versions include inositol (900 mg) every other night.

Why It Works

Each component has an individual evidence base: magnesium for GABA enhancement, L-theanine for alpha-wave relaxation, apigenin (a chamomile flavonoid) for mild sedation. However, the combination has not been validated as a unified protocol in clinical trials.

Tips

• Apigenin is a mild estrogen suppressor — Huberman himself does not recommend it for women, and notes that excessively low estrogen can affect brain health and libido in men
• Huberman's partnership with Momentous (the supplement brand he recommends) creates a potential conflict of interest
• The individual components are reasonable; the specific combination is more marketing than science
• Start with magnesium alone before adding complexity