I recommend taking 300 to 400 milligrams of magnesium threonate 30 to 60 minutes before bedtime. However, it is important to consult with your doctor to determine the best dosage for you as it is highly individual-dependent.
This should not be considered medical advice. Follow Dr. Huberman's instructions and consult your physician before changing your protocols.
But, you know, it can cause GI distress at like high doses. I personally like to take around 130 or 135 milligrams. That way it's not like a huge bolus to my gut. I think it depends on the form of magnesium too. Yes, yeah. I mean, you can take like magnesium 3 and 8, for example, and it, you know, it doesn't affect the gut as much.
And I'm not aware that it has to be taken with food, but again, all of this has to be run by your doctor and this is your healthcare to govern. These are not strict recommendations, so look into it. But magnesium 3 and 8, most people I've recommended it to have benefited from it tremendously. Some people can't tolerate it, so you have to find out.
So for many people taking 300 to 400 milligrams of magnesium biglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados, many people find that doing that 30 to 60 minutes before sleep can aid them in falling asleep, can really help them fall asleep faster and stay asleep.
However, that doesn't point to the levels that one should take in order to optimize. So it doesn't say take X amount of zinc or X amount of magnesium or X amount of vitamin D. For that information, because it's so context-dependent and individual-dependent, I highly recommend you go to examine.com. You can put in zinc or magnesium or vitamin D, and they will give you ranges of dosages that are supported by specific studies.
That was discussed in the episode with Dr. Jack Feldman from UCLA. Typically, magnesium threonate is taken 30 to 60 minutes before bedtime in order to encourage sleep. You can go to our Neural Network newsletter and look for the one on sleep, and you can see the recommendations, or I should say the options for that, because again, you should always check with your physician.