@withportal

The “Huberman Sleep Stack” — Magnesium L-Threonate, Apigenin, and L-Theanine — i

https://www.instagram.com/reel/DYZ3xm0gtr4/?igsh=MXg2MjQza24xemtteg==17 Jun 2026

MISLEADING

TrustworthinessMisleading

The reel makes several claims about supplements aiding sleep, but these are largely unsupported or overstated. Magnesium threonate and bisglycinate lack evidence for sleep benefits at the doses mentioned. Apigenin's effects on sleep are not well-supported at the claimed dose, and L-theanine's sleep benefits are not substantiated by current evidence.

Creator history

See @withportal's full track record — how often their claims check out.

PRO

Detected Supplements (4)

magnesium threonate

140mg mentioned

SupplementNo evidence data — unverifiable

This supplement is not in our library. We cannot assess claims about it.

magnesium threonateUnsupported

“140 to 200 milligrams of magnesium threonate before sleep helps a lot of people transition into sleep.”

There is no evidence in the database supporting magnesium threonate's effectiveness for sleep at the mentioned dose. Without specific studies, this claim remains speculative.

magnesium bisglycinate

140mg mentioned

SupplementNo evidence data — unverifiable

This supplement is not in our library. We cannot assess claims about it.

magnesium bisglycinateUnsupported

“140 to 200 milligrams of magnesium bisglycinate before sleep helps a lot of people transition into sleep.”

No evidence is available in the database for magnesium bisglycinate's sleep benefits at the stated dose. The claim lacks scientific backing.

Apigenin

Low

50mg mentionedBelow typical range

Supplement✓ Apigenin on StackTerminal

ApigeninOverstated

“50 milligrams of apigenin taken with magnesium helps transition into sleep.”

While apigenin is linked to anxiety reduction in high doses (500 mg), evidence for sleep improvement at 50 mg is weak. The cohort study on sleep quality is graded VERY_LOW and does not support the specific claim.

View evidence for Apigenin →

L-Theanine"theanine" in reel

Moderate

100mg mentionedDose in range

Supplement✓ L-Theanine on StackTerminal

L-TheanineUnsupported

“100 to 300 milligrams of L-theanine helps transition into sleep.”

L-theanine's evidence primarily relates to cognitive performance, not sleep. The studies do not support its use for sleep at the doses mentioned in the reel.

View evidence for L-Theanine →

Transcript

Auto-generated from the reel audio.

So if you're having trouble sleeping, there is a form of magnesium called magnesium threonate, okay? T-H-R-E-O-N-A-T-E, threonate. Yeah, or another form called magnesium bisglycinate, B-I-S glycinate. 140 to 200 milligrams of that before sleep helps a lot, 30 minutes or 60 minutes before sleep helps a lot of people transition into sleep. Interesting. If you're kind of like, you're thinking too much. There's another thing called apigenin, A-P-I-G-E-N-I-N. It's a chamomile derivative. 50 milligrams of that, and that taken with the magnesium 30 or 60 minutes before sleep, and you are headed off to dreamland most of the time. Okay. And there's a third one, it's called theanine. We talked about it earlier. Theanine, 100 to 300 milligrams. Theanine, magnesium, threonate, and apigenin, that little kit, you know, for pennies on the dollar basis, inexpensive, safe for almost everybody.

Caption

The “Huberman Sleep Stack” — Magnesium L-Threonate, Apigenin, and L-Theanine — is a popular non-melatonin supplement combination designed to support relaxation and sleep quality by targeting different calming pathways in the brain. Magnesium L-Threonate may help relax the nervous system and support sleep-related neurotransmitters, Apigenin (a compound found in chamomile) may promote calmness through GABA-related activity and help reduce racing thoughts, while L-Theanine, an amino acid from green tea, may increase relaxing alpha brain waves and ease mental and physical tension without heavy sedation. 👇👇👇👇 If you want to optimize your sleep with powerful minerals like magnesium, glycine, L-theanine, and apigenin, click the link in our bio to learn more.