Topics Huberman Sleep Cocktail
17 episodes · 38 on-air mentions · all host-spoken, all timestamped

Huberman Sleep Cocktail

The Huberman sleep cocktail is the supplement stack Andrew Huberman says he personally takes to fall asleep faster and stay asleep: magnesium threonate, apigenin and theanine, with 900 mg of myo-inositol added to the stack later. Everything below is what he actually said on Huberman Lab, quoted verbatim and linked to the exact second he said it. Sourced host opinion, not our medical advice.

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Magnesium Threonate · 11 on-air mentions

  • “For many people, however, taking 145 milligrams of magnesium 3en8ate can be very beneficial.”
    00:26:27Andrew Huberman · Huberman Lab · Jun 2026
  • “I've been taking magnesium threonate for, gosh, well over a decade because I learned that it was the form that most readily crosses the blood-brain barrier”
    00:42:37Andrew Huberman · Huberman Lab · Oct 2025
  • “still a big fan of things like magnesium 3 and8 um appenine which is a chemom mile derivative”
    01:35:30Andrew Huberman · Huberman Lab · Oct 2024
  • “the supplements that I recommend when people ask for supplement recommendations specifically are magnesium 3 and... interchangeable with magnesium bisglycinate”
    02:20:21Andrew Huberman · Huberman Lab · May 2024
  • “the other supplements that I take and recommend for sleep, such as magnesium 3 and 8, apigenin, and theanine.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
Every Magnesium Threonate mentionSee it on Amazon

Apigenin · 9 on-air mentions

  • “the three main supplements in that category or that kit of sleep supplements ... are magnesium thriionate ... apagenine ... and theonine.”
    00:25:24Andrew Huberman · Huberman Lab · Jun 2026
  • “I take 50 milligrams of apagenine in capsule form every night before I go to sleep. I've been doing that for well over eight years now.”
    01:48:36Andrew Huberman · Huberman Lab · Aug 2025
  • “the other compound that I think deserves attention is appenine ... which is what's found in chamomile I take it before bedtime 50 milligrams”
    00:25:30Andrew Huberman · Huberman Lab · Mar 2025
  • “the other one is appenine which is a essentially a derivative of chamomile”
    02:20:21Andrew Huberman · Huberman Lab · May 2024
  • “the other supplements that I take and recommend for sleep, such as magnesium 3 and 8, apigenin, and theanine.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
Every Apigenin mentionSee it on Amazon

L-Theanine · 10 on-air mentions

  • “100 to 400 millig of theanine taken again alone or in combination ... many people find allows them to ... fall asleep really deeply”
    00:26:58Andrew Huberman · Huberman Lab · Jun 2026
  • “100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.”
    00:31:48Andrew Huberman · Huberman Lab · Nov 2024
  • “the third is theanine which is known to have a a mild uh anti-anxiety uh component to it”
    02:20:21Andrew Huberman · Huberman Lab · May 2024
  • “the other supplements that I take and recommend for sleep, such as magnesium 3 and 8, apigenin, and theanine.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
  • “So I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack about 30 to 60 minutes prior to sleep.”
    00:19:19Andrew Huberman · Huberman Lab · Dec 2022
Every L-Theanine mentionSee it on Amazon

Myo-Inositol · 7 on-air mentions

  • “The other thing that I sometimes use is 900 milligrams of inositol which makes it easier for me to fall back asleep when I wake up in the middle of the night”
    02:21:25Andrew Huberman · Huberman Lab · May 2024
  • “taking 900 milligrams of myo-inositol prior to sleep, which is something that I do, along with the other supplements that I take and recommend for sleep.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
  • “the recommendation is that women take 1 to 5 grams of myo-inositol but also D-chiro inositol because of the ways that it can balance androgens.”
    03:59:03Andrew Huberman · Huberman Lab · Jan 2023
  • “taking 900 milligrams of myo-inositol in addition to the other sleep stack that I just described greatly enhances my ability to fall asleep and to get terrific quality sleep”
    00:21:26Andrew Huberman · Huberman Lab · Dec 2022
  • “I take inositol, a 900 milligrams of myo-inositol every third night or so in order to improve my sleep.”
    01:54:33Andrew Huberman · Huberman Lab · Jul 2022
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Magnesium Bisglycinate · 1 on-air mention

  • “interchangeably with that one could use magnesium bisglycinate. I do consider those interchangeable because both cross into cells and cross the blood brain barrier”
    00:18:18Andrew Huberman · Huberman Lab · Dec 2022
Every Magnesium Bisglycinate mentionSee it on Amazon

FAQ: Huberman Sleep Cocktail

What is in the Huberman sleep cocktail?

Across the Huberman Lab episodes indexed here, Andrew Huberman describes his core sleep stack as magnesium threonate (or magnesium bisglycinate, which he calls interchangeable), apigenin and theanine, and says he added 900 mg of myo-inositol. Every mention on this page links to the exact moment he said it.

Does the Huberman sleep cocktail include melatonin?

No. In the 17 episodes indexed on this page, melatonin never appears among the sleep supplements Huberman says he personally takes.

How consistent is the stack across episodes?

He names the same core compounds in 38 separate on-air mentions across 17 episodes. This page is built from those transcript moments, not from third-party summaries.

Is this medical advice?

No. FixYrMind documents what experts said publicly and links every claim to its source. It is not medical advice, talk to your doctor before starting any supplement.

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