GHOST ® SLEEP | APPLE PIE Review
Product Focus: Muscle and StrengthAlso covers:Brain
Tier ⓘ
Tier 4 · Rank 50
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 50 within Tier 4 for Muscle and Strength; 92 of 116 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members OnlyHuman studies
We could not find any human studies linking the ingredients in this product to muscle building. The label we have lists only the product name and a serving size of 13 grams. It does not break out individual ingredients or their amounts, so we cannot say whether any ingredient is present at a dose that has been studied, or whether ingredients are hidden inside a blend. No ingredient research findings were available to summarize, and no study references can be given. There are also no counted customer reviews and no written reviews to draw on, so we know nothing yet about how people who used it felt about its effect on muscle, sleep or anything else. No biohacker statements were available either. Because of this, the product sits in the emerging group. That does not mean it fails to work. It means there is not yet enough evidence to judge it for this goal. Members who want to build muscle should treat any claims about this product with caution until ingredient details and studies are available. Animal and cell studies are never counted.
Review Totals and Summary
Members OnlyWhat buyers say
Extensive customer reviews and qualitative feedback are currently being aggregated for this product. Check back soon for a detailed sentiment analysis.
Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
The product lists no clear main ingredient, so this summary leads with magnesium, which nearly the whole panel discussed, though it is a smaller ingredient in this product. Most of the panel recommends or uses it, mainly for sleep, and also for muscle cramps and recovery, vitamin D function, blood pressure, and low intake. Glycinate and threonate are the preferred forms, with doses given as 400 mg of threonate before bed, 300 to 400 mg a day from diet and supplements, and a 550 mg elemental formula; one panelist said magnesium does not fix waking up during the night. Glycine, also a smaller ingredient, is taken by three of them at 2 grams before bed for sleep, and one pairs it with NAC, while sodium and colostrum are smaller ingredients that got little attention, with sodium mostly paired with potassium and magnesium in electrolyte drinks. No one said they stopped taking any of it.
See all 10 biohackers →Hide the biohackers
Dr. Rhonda Patrick · Magnesium · recommends
- Explains that magnesium helps the body activate and metabolize vitamin D, and that magnesium intake has been associated with lower odds of vitamin D deficiency and insufficiency.
- Mentions that getting too little magnesium may play a role in declining testosterone levels.
- Recommends getting enough magnesium, around 300–400 mg daily from diet and supplements, as it is an essential cofactor for vitamin D metabolism. Magnesium glycinate is a good form.
- Mentions magnesium as one of the micronutrients found in multivitamins that people often don't get enough of from their diets.
- Explains that magnesium helps control blood pressure by boosting the production of substances that relax blood vessels and improve cardiovascular health, citing a meta-analysis that found magnesium supplementation at an average dose of 368 mg per day notably lowers both systolic and diastolic blood pressure.
- Magnesium supplementation has lowered blood pressure in randomized controlled trials. An analysis of 34 trials involving over 2,000 participants found modest reductions in both systolic and diastolic pressure, with a median dose of 368 mg/day.
- Notes that lowering sodium intake can help individuals improve their vascular system and blood flow, which is beneficial if hypertension contributes to cognitive problems.
- Warns that some magnesium supplements make the dose look much larger than it really is and that labels can fool people.
- Mentions magnesium as an important nutrient component for testosterone.
- Warns that some supplement companies mislead consumers by listing the total compound weight of magnesium citrate as the elemental magnesium dose, when the actual elemental magnesium content is much lower, potentially around 44-66 milligrams.
- States there is not yet strong, consistent evidence that magnesium supplementation reliably improves sleep, noting that while some meta-analyses suggest it can improve sleep quality scores, sleep efficiency, and sleep duration, individual studies are inconsistent and several have found no meaningful effect.
- Advises limiting sodium, ideally closer to 1,500 mg/day and not above 2,300 mg/day, for a diet linked to longer life.
- Warns that most people get too much sodium.
- Rhonda takes 2 grams of Glycine before bed for sleep.
Dr. Eric Berg · Magnesium · recommends
- Recommends Magnesium glycinate, noting its high absorption rate compared to magnesium oxide, and its support for energy, sleep, muscle relaxation, and vitamin D function.
- Dr. Berg states that when nutrients like magnesium are too low, fatigue and weakness can follow.
- Recommends focusing on magnesium to support stronger bones if a neck hump is associated with osteoporosis.
- Explains that leg and calf cramps are most often caused by low magnesium, with leafy greens being a top source.
- States that magnesium is a cofactor that allows B1 to work more efficiently.
- States that magnesium is the most important mineral for energy production, as one cannot make energy without it.
- Magnesium is involved in 300 to 600 enzyme reactions, acts as a biological brake pedal, is the master controller over calcium, and is involved in making ATP, the energy currency of the body. It takes energy to go to sleep, and magnesium is required for relaxation and good sleep. Magnesium also helps balance cortisol levels and calm you.
- Dr. Eric Berg states that magnesium supports energy, muscle function, and sleep, and that most of it is stored inside cells, making deficiencies harder to detect with a standard blood test.
- Notes that magnesium could also be a factor in preventing muscle cramps.
- Recommends magnesium, specifically magnesium glycinate, stating it is key for D3 and K2 to work and is probably more important than calcium for building bone.
- Recommends Glycine as a cofactor, especially for collagen.
- Dr. Eric Berg discusses sodium in relation to blood pressure, noting that the ratio between sodium and potassium matters.
- States that hydration is water plus electrolytes like sodium, implying its importance for proper hydration.
- Recommends around 3000 to 4000 mg of sodium each day to maintain healthy hydration levels, which is equal to about 1½ to 2 teaspoons of salt per day.
Thomas DeLauer · Colostrum · recommends
- Recommends Armra Colostrum for gut health, noting its 200+ bioactive components and unique cold processing that preserves sensitive components.
- States that glycine on its own is one of the most underrated sleep tools, offering benefits like cooling the body and preventing nighttime urination.
- Recommends taking magnesium glycinate and threonate at night to act as a brake on the nervous system, block excitatory signaling, help wind down, and support serotonin and melatonin production for better sleep.
- Recommends Element electrolytes, mentioning new flavors and sparkling cans with half the sodium, and suggests a lemonade iced tea flavor with caffeine is perfect in the morning.
- Mentions that magnesium glycinate also helps a lot with sleep.
- Mentions that glycine could be powerful for helping people sleep through the night due to its calming and cooling effect on the extremities, which can impact restless legs.
- Mentions that restless leg syndrome is often treated with magnesium, but states that the sensation is actually coming from three other issues.
- Recommends Element electrolytes, noting they are focused on sodium first, then potassium, then magnesium, helping with sending signals and hydrating tissue.
- Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
- Uses Element's 500 mg sodium cans first thing in the morning to prime his day and enhance workout performance, noting that the pump is often driven by sodium.
- Recommends Armra Colostrum as a potential aid for gut lining issues, noting its regenerative power, particularly for gut health, and offers a discount link.
- Explains that glycine is critical for collagen synthesis, which supports the intestinal wall, and deficiency can slow down the repair process.
- Explains that the body needs roughly 10g more of glycine per day than a typical modern diet provides, and that this deficit can lead to issues with creatine production, connective tissue repair, and sleep. He recommends increasing glycine intake.
- Uses Element's 30 mg magnesium cans first thing in the morning to prime his day and help with workout performance.
Andrew Huberman · Magnesium · recommends
- Notes that Les Spellman's team includes 'Magnesium timed right' as part of their game plan to optimize recovery in unfavorable conditions.
- Discusses Magnesium Threonate as a tool for falling asleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Uses Element, an electrolyte drink with sodium, magnesium, and potassium in correct ratios and no sugar, to ensure adequate hydration and electrolytes, especially when starting days fast or during physical exercise.
- Uses Element, an electrolyte drink with sodium, magnesium, and potassium in correct ratios and no sugar, to ensure adequate hydration and electrolytes, especially when starting days fast or during physical exercise.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Confirms that magnesium is absolutely important for cognitive function, noting studies show those with lower magnesium intakes tend to perform less well on cognitive function tests, and it's related to brain changes over time and dementia risk.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 2 grams of Double Wood Glycine before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate from Double Wood before bed for sleep.
- He takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
Dr. Mark Hyman · Magnesium · recommends
- Recommends magnesium breakthrough advanced ten from Biooptimizers, which is their most complete magnesium formula with 10 bioavailable forms and 550 milligrams of elemental magnesium, designed to support restful restorative sleep, muscle recovery, stress resilience, and metabolic health.
- Recommends considering magnesium glycinate before bed for nervous system support, deeper sleep quality, and to help the body transition into rest, and states that they take it every night.
- Explains that a lack of magnesium can cause muscles and nerves to malfunction, resulting in muscle weakness, twitching, and cramps.
- Recommends Magnesium Breakthrough Advanced 10 from Bioptimizers for restful sleep, muscle recovery, stress resilience, and metabolic health, especially during stressful times of the year.
- Recommends magnesium because it is involved in over 600 reactions in the body and up to 80% of people may have low levels that never get flagged on a standard blood test.
- Recommends magnesium as a basic supplement during detoxification to support pathways, help with constipation, and provide electrolytes.
- Recommends Magnesium Breakthrough Advanced 10 from Biooptimizers, which contains 10 bioavailable forms and 550 mg of elemental magnesium, to support restful sleep, restorative sleep, muscle recovery, stress resilience, and metabolic health.
- Mentions colostrum as a key remedy for supporting immune function.
- Uses gut supportive colostrum-based products, specifically mentioning Transfer Factor Multi immune.
- Has recommended magnesium breakthrough from bioptimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends correcting nutrient deficiencies with magnesium.
- Recommends Magnesium Breakthrough Advance 10 from BiOptimizers, which has 10 bioavailable forms of magnesium and more elemental magnesium, as part of his evening routine for sleep, muscle recovery, and metabolic health.
- States that sodium is essential for fluid balance, nerve signaling, and muscle function, and that low levels can cause weakness, confusion, and dizziness, while high levels may indicate dehydration or too much salt.
- Takes 2 grams of Glycine before bed for sleep.
Dave Asprey · Magnesium · uses
- Looks at magnesium alongside protein to keep muscle for the long run.
- Suggests adding magnesium to help keep potassium in the system longer, as they work hand in hand.
- Suggests adding sodium to help keep potassium in the system longer, as they work hand in hand.
- Mentions magnesium in the context of sleep but states that it doesn't address the core issue of waking up during the night.
- Suggests that magnesium may help slow aging, support cellular repair, and improve sleep.
- States that magnesium can affect how the body responds to a supplement.
- Recommends fixing sleep with 300mg of Magnesium 101 before bed if diet and exercise aren't melting stubborn belly fat.
- Recommends that people who feel bad try more sodium, as it often works, especially for those with low blood pressure and anxiety.
- Dave Asprey says his daily routine includes magnesium as part of a carefully developed combination for longevity.
- Recommends magnesium glycinate for sleep, stating that trials show it helps people fall asleep about 17 minutes faster and that he finds it incredibly effective.
- Recommends GlyNAC (glycine and NAC together) as very affordable amino acids that he would bet his coffee on if he had to choose just one thing for longevity, as they help the body make glutathione, the master antioxidant.
- Mentions magnesium glycinate as one of the five gut-friendly, extensively researched ingredients in Kill Switch that helps with natural sleep.
- Dave Asprey recommends Magnesium Glycinate for sleep, noting human studies show it helps people fall asleep faster, is safe, and works on a fundamental aspect of health, unlike magnesium oxide which acts as a laxative.
- Dave Asprey discusses colostrum, noting almost no human data exists outside of gut permeability in athletes, and while the mechanism is interesting, studies are lacking.
Siim Land · Glycine · recommends
- Suggests that a higher glycine to methionine ratio appears to preferentially target visceral fat and improve insulin sensitivity.
- Recommends pairing NAC with glycine to support antioxidant activity in your sleep.
- Believes glycine is the best longevity supplement and encourages viewers to learn more about its longevity benefits.
- States that Glycine can be a useful addition for some people for sleep.
- States that Magnesium can be a useful addition for some people for sleep.
- Increased his glycine supplementation to 10g a day, noting that it balances methionine and improves blood sugar and glycation.
- Personally uses glycine for its health benefits, including glutathione, blood sugar glycation, and potentially sleep, and notes that it appears to have some autophagy benefits by increasing autophagy through its role in methionine metabolism.
- Notes that glycine is one of the most important building blocks for collagen synthesis, making up 30% of collagen, and that 12g of glycine a day is needed for collagen turnover.
- Mentions that sodium is a mineral necessary for making collagen.
- Increased his glycine intake as part of an experimental amino acid strategy.
- Retweeted a study stating that 3 g of glycine before bed helped people fall asleep faster and reach deep sleep sooner.
- Takes around 3 to 5 grams of glycine before bed, often mixed with chamomile tea, as human trials have found it can improve subjective sleep quality and shorten the time to fall asleep and enter deep sleep.
- Recommends magnesium for sleep, especially deep sleep, and suggests trying better types like Threonate, Biscinate, or Torate, referencing a study where magnesium supplementation improved deep sleep.
- Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
Ben Greenfield · Magnesium · uses
- Uses magnesium during surgery because it is neuroprotective.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- Mentions magnesium as part of a bare-minimum protocol.
- Advises getting red blood cell magnesium levels to the high end of the range as a minimum step for overall health and to slow down heart disease.
- States that colostrum is very effective for gut health due to lactoferrin and other peptides, and also has an immunological stimulating effect at the thymus, making it a "thymus maxing supplement."
- Recommends supplementing with magnesium threonate if one is low in magnesium, as it crosses the blood-brain barrier and is demonstrated to increase hippocampus plasticity, theoretically making one smarter and improving memories.
- Uses Magnesium Breakthrough from BIOptimizers as part of their daily stack, taking four capsules in the evening to support relaxation, recovery, and a good night of sleep.
- Recommends Celtic Sea Salt's new electrolyte drink "Hydrate" for replacing electrolytes and trace minerals lost through sweat, noting it contains 70 naturally occurring trace minerals, plus magnesium, taurine, and potassium.
- Had heart palpitations when he was really overdoing magnesium, not knowing what he was taking.
- Recommends taking magnesium as a co-factor to increase vitamin D absorption.
- Notes that while sodium is known to affect blood pressure, the balance between sodium and magnesium is also important, and isolated sodium chloride in ultra-processed foods is more problematic than sodium from other sources.
- Notes a new study indicating that magnesium is a core dietary antioxidant closely associated with a reduced risk of accelerated biological aging.
- Warns that sodium nitrate hurts endurance exercise adaptations in women.
Bryan Johnson · Glycine · uses
- Takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- He takes 2 g of Glycine before bed for sleep.
- He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
Peter Attia · Sodium · neutral
- Peter discusses lifestyle factors impacting blood pressure, including sodium.
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Mentions that dietary sodium guidelines are around 5 grams per day, but some newer information suggests 8 to 10 grams might be acceptable before concern.
- Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
- Mentions that they also see positive effects of glycine, among other things.
- Recommends magnesium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 300 to 500 milligrams as a minimum, and personally aims for about a gram of supplemental magnesium.
- Recommends magnesium for optimizing bone mineral density, suggesting a daily intake of 300 to 500 milligrams as a minimum, but personally aims for about a gram.
- Warns that for individuals with gene polymorphisms making them sensitive to salt, a higher sodium intake can significantly increase blood pressure.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede the metabolism of vitamin D because magnesium is a cofactor in its enzymatic conversion.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede vitamin D metabolism because magnesium is a co-factor in the enzymatic conversion of vitamin D.
- Mentions that collagen tends to be rich in glycine, among other amino acids.
- Takes magnesium as a straightforward supplement.
RAL Summary
Members OnlyTier 4 for Muscle and Strength
Tier 4 because no human studies on its ingredients for muscle building were found and there are no reviews, so the evidence is too thin to rank it higher.
- Emerging: not enough evidence to rank higher yet.
- No human studies on this goal for its ingredients.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Nervous system, Musculoskeletal system
Combine with: Combine with a healthy diet and lifestyle.
Possible side effects: No major side effects reported.
Supplement Facts
Includes Added Sugars 0 g · Magnesium 200 mg · Colostrum 3125 mg
Supplement Facts
Serving Size 2 Scoops (13 g)
Servings Per Container 20
Amount Per Serving% Daily Value
| Calories | 25 | |
| Total Carbohydrate | 2 g | |
| Total Sugars | 0 g | |
| Includes Added Sugars | 0 g | |
| Protein | 2 g | |
| Magnesium | 200 mg | |
| Sodium | 55 mg | |
| Colostrum | 3,125 mg | † |
| Immunoglobulin G (IgG) | 1,250 mg | † |
| L-Glycine | 3,000 mg | † |
| GABA (Gamma-Aminobutyric Acid) | 1,000 mg | † |
| KSM-66 Ashwagandha (Withania somnifera) Root extract | 600 mg | † |
| Zylaria | 500 mg | † |
| L-Tryptophan | 500 mg | † |
| SerinAid Phosphatidylserine (PS) | 400 mg | † |
| Full Yield Melatonin | 3 mg | † |
† Daily Value not established.
Other ingredients: Natural and Artificial Flavor, Medium-Chain Triglycerides, Malic Acid, Cinnamon Bark Powder, Gum Blend (Guar Gum, Gum Acacia, Xanthan Gum), Citric Acid, Sea Salt, Sucralose, Tartaric Acid, Silicon Dioxide, Calcium Silicate.
Barcode (UPC) 810128526944 · Label source: Reverseagelab · Report a label change
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Graded November 10, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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