Do These Sleep Supplements Actually Work? (magnesium, apigenin, and theanine) - Rhonda Patrick

In this video, Rhonda covers:

(00:30) Rhonda's "sleep stack"
(02:00) Does magnesium threonate improve sleep?
(04:28) Does apigenin improve sleep? (and good sources without supplementing)
(06:26) Which supplement has the best evidence for improving sleep: magnesium, apigenin, or theanine?
(07:18) Struggle with sleep? This is the number one thing you should try...
(07:46) Can magnesium threonate be taken long-term?
(08:46) Do myo-inositol, GABA, and glycine help sleep?
(09:41) The most bio-available magnesium supplements

Download my FREE Omega-3 Supplementation Guide:

Studies mentioned:

[FoundMyFitnessClips]

Download my FREE Omega-3 Supplementation Guide:

[Itsme-ej]

She has a very high level of integrity.

[JH]

Apigenin has definitely benefited my sleep as well as for my mother. Not every single night because we are traditionally bad sleepers but 4-5 days per night the sleep is much better and verified by both sleep watches and in the way we feel

[ArthurSavage]

1:50 Note that it is 50mg not 500mg of apigenin.

[CamQTR]

Anecdotal experiência. I am 70, started sleeping less recently. Fall asleep easily but wake up after 3 or 4 hours. Theanine definitely helps. Sleeping now 6 or 7 hours. If I wake up after 3 or 4 hours, sleep returns quickly.

[Grumpyoldman]

Sauna before bed has helped me so much, especially with my osteoarthritis causing me to wake up.

[imikewillrockyou]

Yeah, if I take a soak in the hot tube in the evening that does help relax me. But Dr. Patrick is still quite young, sleeping problems didn't begin for me until I got into my 50s. However, as long as I'm doing regular exercise I seem to sleep reasonably well.

[breakinchico]

Please keep doing these type of videos as long as possible. Really love the overall deep dive into each supplements from an actual researcher and scientist, not the tiktok influencers lol

[AdventureAwaits]

Great video. I appreciate all you do. Your feedback-videos over the years have significantly improved my sleep and overall health.

I will say … that even with great consistency … bed time … putting devices down … stop eating 4 ish hours before bedtime … etc. I still struggled to obtain good REM sleep when averaging 8 ish hours per night

I started supplementing with Choline Citrate, Lysosomal Glutathione (…due to G6PD deficiency), PQQ, and COQ10 … and my REM has never been better and more consistently in the 20 ish percent range … always over 1 hr 30 minutes

[TwoFunGuysPodcast]

I’d love a deep dive on caffeine. I’m convinced a lot of ppl could radically change their sleep and overall health by taking 8-12 weeks off

[Archie]

Those supplements works for me... I'm following that sleep tookit... I feel good and light when I wakeup...

[thisbaldguylikestogrill]

9 days ago, you uploaded the video "Should You Supplement With Melatonin?" and talk about all the benefits. You mentioned how much you use and made sure to name the brand that you are using. Was there any incentive to name that brand? Now you stopped taking it. How long were you taking it for, before you decided to stop?

[LowHangingFruitForest]

Long heavy rucks are the best sleep supplement.

[AmberLee-evnr]

I do glycine, l-theanine and Apigenin together. Sometimes I use Saffron in place of the Apigenin.

[Fe-gbbn]

I have very strong chronic insomnia, apigenin is by far the best thing I've found to help me. I take 100mg.

[cristianrosescu]

10 days ago you published a video talking about the many benefits of melatonin and that you take 10mg of melatonin. Please do an update video on why you stopped taking it even though it has benefits for the brain

[juliahello]

The big question for me on sleep supplements is do they have an effect the next morning? I used to take a bunch and I was sleepy through the middle of the next day.

[drrettner]

Several years ago I bought some fresh chamomile at the witches market in La Paz, Bolivia. Usually chamomile is relaxing, this chamomile was very potent it knocked me out it .

[DaveG-qdug]

Thank you Rhonda !! I have tried all of these and none had any effect. I do take magnesium citrate though and if I stop I get anxiety.

[Shadowjedi]

Hi Rhonda, could you please do a segment on Iodine. Thanks.