Magnesium
Magnesium is an essential mineral that participates in over 300 enzymatic processes throughout the body, including energy production, protein synthesis, and neuromuscular function. Despite its critical role, dietary intake is frequently inadequate due to soil depletion and processed food consumption, making it one of the most common nutrient deficiencies in developed countries.
Expert Evidence
22 references from 3 experts
“Magnesium has been shown to increase the depth of sleep and has been shown to decrease the amount of time that it takes to fall asleep. Magnesium threonate seems to be the more bioavailable form of magnesium and is shuttled preferentially to the brain, which is where you want it.”
How to Defeat Jet Lag, Shift Work & Sleeplessness
1:36:4812 references in 8 episodes from 2021–2022
Huberman is a strong advocate for magnesium, distinguishing between forms for different purposes: magnesium threonate (or bisglycinate) for sleep, and magnesium malate for reducing muscle soreness and inflammation. He has no cautions beyond minor tolerability issues, and has not discussed stopping or recommending against magnesium.
Consumption
Huberman takes magnesium threonate nightly as part of his sleep stack alongside apigenin and theanine, 30-60 minutes before bed.
Benefits
Magnesium threonate is highlighted as highly bioavailable, preferentially shuttled to the brain, and effective at reducing sleep onset time and increasing sleep depth. Magnesium malate is noted for reducing delayed onset muscle soreness and systemic inflammation when combined with omega-3s and vitamin D.
Best Practices
Take magnesium threonate or bisglycinate 30-60 minutes before sleep for sleep benefits; magnesium malate is the preferred form for muscle soreness. About 5% of people may not tolerate threonate well due to GI issues.
“Magnesium taurate is rapidly absorbed and it can get into the brain, so that's the form that I take. I take 125 milligrams of elemental magnesium. I do not advocate for mega dosing.”
Magnesium Benefits | Should We Use A Supplement?
3:029 references in 6 episodes from 2021–2025
Brad Stanfield consistently takes magnesium taurate at ~125mg elemental daily, choosing it for its rapid absorption, ability to cross the blood-brain barrier, and the added longevity benefits of taurine. He does not advocate mega-dosing and has no cautions or negative experiences on record.
Consumption
Takes ~125mg elemental magnesium daily as magnesium taurate, included in his custom MicroVitamin multivitamin taken in the morning.
Benefits
Highlights magnesium taurate's cardiovascular benefits, blood-brain barrier penetration, good absorption, and the pairing with taurine for mitochondrial health and potential lifespan extension.
Best Practices
Recommends amino acid-bound forms (glycinate or taurate), with taurate as the clear winner based on current research. Notes the tradeoff that taurate is only 8% elemental magnesium, requiring larger capsules for adequate dosing.
“There are all kinds of forms like magnesium threonate, bisglycinate, and malate. Right now I don't know of any compelling evidence to suggest one of those forms is any better than another. Magnesium threonate has become more popular recently and that may turn out to be more effective, but there's just not enough data for us to have an answer at this point.”
Nutrition to Support Brain Health & Offset Brain Injuries
1:16:141 reference in 1 episode
Galpin acknowledges multiple magnesium forms (threonate, bisglycinate, malate) but states there is no compelling evidence that one form is superior to another, noting threonate's popularity may not yet be supported by sufficient data. No personal usage, dosing recommendations, or cautions are discussed.
Side Effects
- Loose stools or diarrhea at higher doses
- Stomach cramps
- Drowsiness (especially threonate/bisglycinate forms)
- Nausea when taken on an empty stomach
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