In addition to improving sleep quality and quantity, benefits of Andrew Huberman’s sleep cocktail also include boosting the immune system, improving brain and nerve functionality, stress reduction, better cognition and so on. The cocktail is also non-addictive and can be easily discontinued if desired.

Countless benefits of Dr. Andrew Huberman’s sleep cocktail are due to its three main ingredients:

• Magnesium L- Threonate is a mineral that helps to relax the body and mind.
• Theanine is an amino acid that promotes relaxation and focus, and
• Apigenin is a plant-based compound that has been shown to reduce anxiety and improve sleep.

What are the benefits of Andrew Huberman’s Sleep Cocktail?

Here are some of the benefits of the Andrew Huberman sleep cocktail:

• It can help you fall asleep faster.
• It can help you sleep more soundly.
• It can help you wake up feeling refreshed.
• It can reduce anxiety and stress.
• It can improve your mood.
• It can boost your cognitive function.
• It can strengthen your immune system.

The three elements that makeup Andrew Huberman’s sleep cocktail account for all of its advantages. So let’s split it down into its components.

1. Magnesium L-threonate | Benefits

Dr. Andrew Huberman always uses and recommends Magnesium L threonate. As it is the only form of magnesium supplement that can cross Blood Brain Barrier (BBB) easily and reaches the brain. It can increase magnesium levels in the brain and neurons.

Magnesium is an essential mineral required by our body on a daily basis. It is used as a co-factor (assistant) in more than 300 enzymes and metabolic reactions in our body.

Moreover, it is required for normal nerve signal transduction, muscle contraction, blood pressure regulation, and energy extraction from macronutrients. Its deficiency may cause multiple diseases including cardiovascular disease, brain-related problems, poor sleep, migraine, osteoporosis, and type 2 diabetes mellitus.

Here is the list of benefits of Andrew Hubermans sleep cocktail Magnesium L threonate:

i. Improved sleep 

Magnesium is known to help promote sleep, and magnesium L-threonate, according to Dr. Andrew Huberman may be even more effective. A study published in the journal Sleep found that magnesium L-threonate improved sleep quality in people with insomnia. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/'>¹

ii. Increased brain plasticity 

Brain or neuroplasticity is the ability of the brain to change and grow and is linked with memory and learning. Magnesium L threonate reaches in brain easily and increases its plasticity by regulation of NMDA (N-methyl-D-aspartate) receptors. https://www.jneurosci.org/content/31/42/14871.short'>²

iii. Increased Brain Derived Neurotropic Factor (BDNF)

BDNF is a protein found in the brain and has an ability to stimulate new brain cell formation. Searches have suggested that magnesium L threonate can increase the BDNF in the brain and impact its health positively.

iv. Improved cognitive functions

Magnesium L threonate prevents brain cell death and preserves cognitive ability along with aging. It also increases the density of synapses in the hippocampus which helps in better cognition. Although there is lacking human studies, animal studies have proved this true. Neuroprotective effects of magnesium L-threonate in a hypoxic zebrafish model – PubMed (nih.gov)'>³

v. Lowers the risk of Parkinson’s disease

A study conducted on rats with Parkinson’s disease have positive outcomes. Administration of Magnesium threonate increased the magnesium levels in cerebrospinal fluid. Eventually, it decreased the motor deficits and dopamine neuron losses in the brain. ‘Magnesium’-the master cation-as a drug—possibilities and evidences – PMC (nih.gov)'>⁴

vi. Mood swings regulation

Magnesium L threonate by reaching the brain regulates your mood swings by balancing the excitatory and inhibitory neurotransmitters.

vii. Improved learning and memory

Magnesium L-Threonate supplementation improves learning capacity and short and long-term memory. It lacks human trials but has been proven true both in young and old animal studies.

viii. Stress and depression reduction

Magnesium L threonate helps to reduce stress and anxiety by balancing the production of neurotransmitters like serotonin and norepinephrine.

ix. Reduced muscle cramps 

Magnesium is essential for muscle function, and magnesium L-threonate may help reduce muscle cramps. A study published in the journal Nutrition Research found that magnesium L-threonate reduced the frequency and severity of muscle cramps in athletes.

x. Other benefits

Magnesium is linked with many enzymes and metabolic reactions helping in numerous bodily functions including: Magnesium – Health Professional Fact Sheet (nih.gov)'>⁵

• Amino acid metabolism and synthesis
• brain function
• muscle and nerve function
• blood glucose regulation
• Normalizing the blood pressure
• energy production
• glycolysis- the breakdown of glucose to produce energy
• DNA synthesis
• bone formation
• calcium and potassium transportation

Natural sources of Magnesium L threonate

Magnesium L-threonate is a form of magnesium that is bonded to threonic acid. It is thought to be more easily absorbed by the body than other forms of magnesium.

There are no natural sources of magnesium L-threonate. It is a synthetic compound that is made in a laboratory.

However, some foods are good sources of magnesium, which can help to boost your levels of magnesium overall. These foods include:

• Dark leafy greens: Such as spinach, kale, and collard greens are good sources of magnesium.
• Nuts and seeds: Such as almonds, cashews, and pumpkin seeds are also good sources of magnesium.
• Whole grains: Such as brown rice, quinoa, and oats are also good sources of magnesium.
• Beans and legumes: Such as lentils, black beans, and kidney beans are also good sources of magnesium.
• Dairy products: Such as yogurt, milk, and cheese are also good sources of magnesium.

2. L- Theanine | Benefits

Among the trio ingredients of Andrew Huberman’s sleep cocktail, L-theanine is an amino acid that is non-essential for humans. Basically, it is present naturally in black tea, green tea, and certain mushrooms. I sometimes, use it as a supplement to help me relax and stay focused.

L-theanine can influence the levels of specific neurotransmitters in the brain, such as serotonin and dopamine. These chemical compounds have an impact on mood, sleep, and emotion. According to my own experience, L-theanine makes me feel more calm and less anxious.

However, there is not enough data available at this time to confirm the precise advantages of L-theanine in humans. Fortunately, some research and testing on animals have indicated that it may have a number of advantages, including lowering anxiety, enhancing sleep quality, and enhancing cognitive performance.

Here is the list of benefits of Andrew Hubermans sleep cocktail L threanine:

i. Reduced anxiety and stress

L-theanine can help to increase alpha brain waves, which are associated with relaxation and better focus. It can also help to reduce the production of stress hormones such as cortisol.https://www.ncbi.nlm.nih.gov/pubmed/22326943'>⁶

ii. Improved sleep 

For sure it can help to promote relaxation and sleepiness. As assured by Huberman, It can also help to improve the quality of sleep by reducing the amount of time it takes to fall asleep and by increasing the amount of deep sleep.https://www.ncbi.nlm.nih.gov/pubmed/30580081'>⁷

iii. Enhanced cognition, focus, and mental concentration

Studies have shown that it can help to improve attention, focus, and concentration. When taken along with caffeine, better results have been gained.  It can also help to improve memory and learning. It may have neuroprotective effects that improve brain functions. https://www.mdpi.com/2306-5710/2/2/13/htm'>⁸

iv. Boosts the immune system

L-theanine has some immune-boosting effects in animal studies. Some studies show that people taking theanine got less common colds and flu. Its anti-oxidant properties may also assist the immune system. However, more research is needed to confirm these findings in humans. https://www.mdpi.com/2306-5710/2/2/13/htm'>⁹

v. Potential weight loss benefits 

It may reduce appetite and increase calorie burning. Eventually effective for weight reduction. However, more research is needed to confirm these findings on humans with more authenticity. https://academic.oup.com/ajcn/article/102/4/717/4564701'>¹⁰

vi. Blood pressure control

Most of us know that stress may trigger heart attacks. So, it’s better to reduce stress to keep your heart healthy and safe. Research shows that theanine can lower the risk of heart attack by lowering blood pressure due to its soothing and calming properties. https://www.mdpi.com/2306-5710/2/2/13/htm'>¹¹, https://www.mdpi.com/2306-5710/2/2/13/htm'>¹²

Natural sources of theanine

Theanine is naturally found in some foods and beverages, including:

• Green tea: Green tea is the richest source of theanine, containing about 50 mg per cup.
• Black tea: Black tea also contains theanine, but in lower amounts than green tea.
• White tea: White tea contains similar amounts of theanine as green tea.
• Oolong tea: Oolong tea contains slightly less theanine than green tea.
• Matcha: Matcha is a type of green tea that is made from ground tea leaves. It contains a high concentration of theanine, about 100 mg per cup.
• Certain mushrooms: The mushroom Xerocomus badius (also known as bay bolete) contains theanine.

If you want to increase your theanine intake, consider consuming green tea, black tea, white tea, or oolong tea. You can also try eating mushrooms such as Xerocomus badius.

Consult with your physician before using a theanine supplement.

3. Apigenin | Benefits

I have been taking apigenin supplements for a few months now, and I have noticed some benefits, such as improved sleep and reduced anxiety.

Apigenin is a safe, natural, and effective way to improve your health.

Moreover, it possesses anti-inflammatory, antioxidant, and anticancer properties. Even more, it also shows anti-anxiety, antidepressant, and sleep-promoting effects in multiple research studies.

Benefits of Andrew Huberman’s sleep cocktail may include these key benefits of apigenin:

i. Prevent chronic diseases and oxidative stress

Apigenin acts as a potent antioxidant. It has been shown to reduce inflammation and protect cells from oxidative damage caused by free radicals. This may help to prevent diseases such as cancer, heart disease, and Alzheimer’s disease.

ii. Cancer-fighting properties

It inhibits the growth of cancer cells in some studies. It is both toxic for cancerous cells and beneficial for normal cells at a time. It may also help to prevent cancer cells from spreading further.

Multiple studies exist showing the positive effects of apigenin in the prevention of ovarian, breast, and prostate cancer.

iii. Better heart health

It may also help to lower blood pressure and cholesterol levels. And also protect the heart from damage caused by heart attack and stroke.

iv. Promote brain health 

Apigenin is beneficial for the brain and helps to improve cognitive function and memory. It may also help to protect the brain from damage caused by Alzheimer’s disease and other neurodegenerative diseases.

v. Sleep-promoting effects  

It has well-researched sedative properties and relaxes the brain without addictive effects. Due to its soothing and calming effects, it helps in better sleep quality and prevents insomnia.

Chamomile flower extract, which is high in apigenin, has been shown to have a modest effect on sleep quality in people with insomnia. I’m going to try taking a chamomile supplement before bed and see if it helps me sleep better.

vi. Anti-anxiety and anti-depressant

Apigenin may help to reduce anxiety by affecting the brain’s GABA receptors. It enhances GABA neurotransmitter activity in the brain which eases anxiety and depression.  

I’ve struggled with anxiety for many years, but I always look for natural ways first to manage any problem. I’m going to try taking a chamomile supplement and see if it helps me feel calmer.

vii. Anti-allergic effects

Apigenin may help to reduce allergy symptoms such as sneezing, runny nose, and itchy eyes.

viii. Increase testosterone

This phytonutrient has the potential to boost testosterone levels in men. As I get older, I’ve noticed that my energy levels are not as much as they were earlier. Let’s add more fruits and vegetables to our diet, which are good sources of flavonoids like apigenin.

ix. Apigenin for blood sugar

Apigenin has anti-diabetic properties and helps regulate blood sugar levels. It enhances insulin production. Meanwhile reduces the conversion of larger glucose molecules into smaller ones in the intestine. This phenomenon is achieved by the inhibition of alpha-glucosidase enzyme activity in the intestine.

This is something that may be important for you if you have a family history of diabetes. Talk to your doctor about whether apigenin is a safe and effective way for you to manage blood sugar and reduce the potential risk for diabetes.

Natural sources of apigenin

Apigenin is found in many fruits, vegetables, and herbs. Some of the best natural sources of apigenin include:

• Parsley: It is one of the richest sources of apigenin, with about 45 mg per 100 grams.
• Chamomile: Chamomile tea is also a good source of apigenin, with about 3 mg per cup.
• Celery: It contains about 19 mg of apigenin per 100 grams.
• Scallions: They contain about 15 mg of apigenin per 100 grams.
• Kumquats: Kumquats are a small citrus fruit that contains about 10 mg of apigenin per fruit.
• Onions: Onions contain about 7 mg of apigenin per 100 grams.
• Rutabaga: Rutabagas are root vegetable that contains about 6 mg of apigenin per 100 grams.
• Basil: Basil is an herb that contains about 5 mg of apigenin per 100 grams.
• Tarragon: This herb contains about 4 mg of apigenin per 100 grams.
• Yarrow: Yarrow is also an herb that contains about 3 mg of apigenin per 100 grams.

In addition to these foods, apigenin can also be found in smaller amounts in other fruits, vegetables, and herbs, such as oregano, thyme, beer, and red wine.

It is important to note that the amount of apigenin in a food can vary depending on the variety of the food, the growing conditions, and the way the food is processed. For example, dried parsley contains more apigenin than fresh parsley.

If you are interested in getting more apigenin in your diet, you can try eating the foods listed above. You can also drink chamomile tea or add parsley to your meals.

Magnesium L-threonate, Theanine, and Apigenin | Supplement guide

As you know magnesium L threonate, Theanine, and Apigenin are highly recommended by Dr. Huberman for better sleep quality and quantity and other vital benefits as well.

Definitely, they should be consumed in supplemental forms to boost sleep and other benefits.

Luckily, this trio is available in both capsular and powder form. If you feel uncomfortable adding a daily capsule dose to your routine, you can add some powder to any of the suitable sleep cocktail recipes. 

Remember that both capsular and powder forms have the same quality and benefit in terms of their nutrient content.

You can use powdered form by any of the following two methods.

• Dissolve it in water or any of your favorite healthy drink
• If you’re a smoothie lover, you can make your recipe more nutrient-rich by appropriately adding these supplements.

If you are looking for a natural way to improve your sleep, I would recommend giving Huberman’s sleep cocktail a try with these easy-to-cook recipes.

However, it is important to note that everyone reacts differently to supplements, so it is always best to start with a small dose and gradually increase it as needed.

Where to buy Magnesium L threonate, Theanine, and Apigenin?

• Magnesium L threonate purchasing link 1
• Magnesium L threonate purchasing link 2

• L theanine powder
• L theanine capsule

• Apigenin powder
• Apigenin capsule