Sleep
Huberman Sleep Stack
Also known as: Mag-Threonate + Theanine + Apigenin
Popular sleep stack: Magnesium Threonate + L-Theanine + Apigenin. Non-habit forming.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Primary uses
- Sleep onset
- Sleep quality
- Non-habit forming
How it works
- Threonate for brain Mg
- Theanine for calm
- Apigenin for GABA
Dosage
- Typical range
- 145mg Mg threonate + 100-400mg theanine + 50mg apigenin
- Timing
- 30-60 min before bed
- With food
- Optional
- Duration
- Safe nightly
- Special populations
- Sleep optimization
Forms
- Separate supplements
Safety
Common side effects
- Drowsiness (desired)
- Vivid dreams
Contraindications
- Ragweed allergy (apigenin)
Evidence notes
Popular stack, individual components studied
Grade B: Some human trials support key claims; further confirmation needed.
Related in Sleep
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.