Huberman Sleep Stack: Exact Apigenin, Magnesium & Theanine Doses
Andrew Huberman's sleep stack dosages: 50mg apigenin, 145mg magnesium threonate (or 200mg bisglycinate), and 100–400mg L-theanine 30–60 min before bed. What to buy first on Amazon.
Magnesium, theanine, apigenin, and glycine — what to buy first, what to skip, Amazon SKUs
Andrew Huberman’s evening stack — magnesium, L-theanine, and apigenin, often with glycine — is the most copied supplement protocol on the internet. Evidence is strongest for magnesium and glycine, thinner for apigenin. This buying guide ranks what to purchase, in what order, and links Amazon-available SKUs we already review.
Frequency
Nightly, 30–60 min before bed
Duration
Ongoing after a staged trial
Level
Beginner
Key Takeaways
- 1Fix caffeine, light, temperature, and apnea suspicion before any capsule
- 2Buy magnesium glycinate first (200–400mg elemental); add glycine 3g if you still run hot or wake
- 3Theanine 100–200mg and apigenin 50mg are optional add-ons, not the foundation
- 4Do not start four new pills the same Monday — one change per 1–2 weeks
Who this is for
- ·Shoppers who want a cart, not another mechanism lecture
- ·People who already read the magnesium and glycine guides
- ·Anyone overwhelmed by 12 Amazon bottles named ‘sleep’
Buy in This Order
Moderate Evidence1. Environment: dark, cool, regular schedule. Read Why We Sleep and the sleep-optimization guide. Mouth tape + nasal strips if you are a mouth breather and the nose works.
2. Magnesium glycinate or threonate — Thorne Magnesium Bisglycinate is our default Amazon pick. 2–4 capsules is a typical evening range; watch elemental mg and loose stool.
3. Glycine 3g — Double Wood 1,000mg × 3 capsules. Stronger human sleep data than apigenin. Skip if you already slam collagen at night and sleep well.
4. L-theanine 100–200mg — Double Wood 200mg, half or whole capsule. Especially if your mind races or you had late caffeine.
5. Apigenin 50mg — Double Wood. Last because the human data is the thinnest.
- ·Never start the full stack on night one
- ·Keep a 5-night note: onset, awakenings, grogginess
- ·Drop anything that does nothing after 14 nights
What Not to Buy First
Moderate EvidenceBranded ‘Huberman stack’ proprietary blends hide doses. Melatonin is a timing tool, not this stack — see the melatonin guide. Alcohol is not a sleep aid.
Eight Sleep and Bedjet help hot sleepers; they are not required to trial magnesium. Buy cooling after the free and $20 layers fail.
Safety
Moderate EvidenceMagnesium: caution in kidney disease. Theanine + apigenin: go easy with prescription sedatives. Glycine is food-like for most people.
Pregnancy, breastfeeding, and polypharmacy: ask a clinician before copying a podcast.
The Amazon Cart
Thorne Magnesium, Double Wood Glycine, Double Wood L-Theanine, Double Wood Apigenin. Optional: Manta mask, Breathe Right strips. Book: Why We Sleep paperback.
All of those SKUs are linked in the buy box. This is Amazon Associates only — no multi-brand checkout.
Frequently Asked Questions
What are the exact dosages in the Huberman sleep stack?
Take 30–60 minutes before bed: 50 mg apigenin (Double Wood Apigenin), 145 mg magnesium L-threonate or 200 mg magnesium bisglycinate (Thorne Magnesium Bisglycinate), and 100–400 mg L-theanine (Double Wood L-Theanine). Optional additions are 2–3 g Double Wood Glycine or 900 mg NOW Foods Inositol.
Which Huberman sleep supplement should I buy first?
Start with magnesium bisglycinate (Thorne Magnesium Bisglycinate or NOW Foods Magnesium Glycinate) and 3 g glycine (Double Wood Glycine), which have the strongest human sleep trial support, before adding apigenin or L-theanine.
Why does Huberman warn some people to skip L-theanine at night?
Even 100–200 mg of L-theanine can trigger intense, vivid dreams or night terrors in a subset of sleepers. If that happens, drop L-theanine and use magnesium plus 50 mg apigenin.
As an Amazon Associate, Reo Tuku Iho Limited earns from qualifying purchases through Amazon links on this site. Full disclosure
Sources
Key references cited in this guide. Links open the original publication or abstract.
- Glycine ingestion improves subjective sleep qualitySleep Biol Rhythms, 2012
- Magnesium and sleep quality — reviewJ Res Med Sci, 2012
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Read guideLast updated: 2026-09-21 · For informational purposes only. Not medical advice. Consult a healthcare provider before starting any new health protocol. Health disclaimer.