Thorne P.M. Review

Thorne P.M. is the evening formula of Thorne's Multi-Vitamin Elite system. The system pairs a daytime A.M. bottle with a night-time P.M. bottle. It is aimed at athletes and people with demanding lifestyles, and it carries NSF Certified for Sport status, which means it is tested for banned substances. The P.M. dose is three capsules taken in the evening. Each bottle holds 90 capsules, which is 30 servings. Splitting the nutrients across the day is meant to match the body's natural rhythms. The morning dose supports energy production. The evening dose supports rest, recovery and antioxidant defence. The P.M. capsules combine a foundational multivitamin and mineral base with a targeted botanical blend. The base includes vitamins A, C, D3, E and K1, B-vitamins, and minerals. Magnesium is supplied as dimagnesium malate, at about 107 mg per P.M. dose. Malate is an organic acid involved in cellular energy metabolism. Magnesium acts as a cofactor in nerve and muscle function. It also supports the relaxation of neuromuscular tissue, which is why it is placed in the evening formula. The A.M. bottle uses magnesium bisglycinate instead. The distinctive ingredient is Relora, at 200 mg per P.M. dose. Relora is a proprietary combination of Magnolia officinalis bark extract and Phellodendron amurense bark extract. The magnolia compounds (magnolol and honokiol) are studied for their effect on GABAergic signalling. GABA is the brain's main inhibitory neurotransmitter, so this pathway promotes calm and relaxation. Both extracts are also studied for helping the body adapt to stress. They are reported to lower evening cortisol, the stress hormone that should naturally decline at night. Elevated evening cortisol is associated with feeling wired, disrupted sleep, and late-night cravings. By nudging cortisol toward a normal evening level, Relora supports restful sleep and may reduce stress-related snacking. The remaining nutrients play supporting roles during overnight repair. Antioxidant vitamins and minerals help neutralise the oxidative stress created by training. Vitamin D, magnesium and other bone-supporting nutrients assist tissue maintenance. B-vitamins are provided in active, bioavailable forms. These forms avoid the extra conversion steps that standard synthetic vitamins need before the body can use them. Thorne states that its formulas contain no unnecessary fillers. Capsules are vegetarian (hypromellose). A.M. and P.M. products are meant to be used together, but people can also take just the P.M. dose. It is a supplement and not a treatment for any condition. Anyone who is pregnant, nursing, on sedatives or other medication, or who has a health condition should consult a clinician first.

Product Focus: SleepAlso covers:BrainMuscles and joints
Tier ⓘ
Tier 4 · Rank 12
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 12 within Tier 4 for Sleep; 21 of 37 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
61 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Positive Reviews
94% of 7,011
Biohacker Mentions
9 of 10

Study, Trial or Testing Result Summary

Members Only230 human studies · 87 improved

12 of these 230 human studies gave the ingredient by drip or injection, not by mouth.

230 human studies87 improved113 no effect329,212 people studied

Three ingredients reach the studied dose at two servings a day. For magnesium, results are mixed. Pooled trials in older adults with insomnia found people fell asleep about 17 minutes faster [1], and 226 milligrams at bedtime improved sleep in people with night leg cramps [2]. Other trials found no benefit over placebo [3][4], and a review called the results inconsistent and low certainty [5]. For vitamin C, 200 milligrams eased restless legs in dialysis patients [6], but 250 milligrams gave no sleep benefit in young adults [7]. For selenium, one trial in pregnant women improved sleep [8], while another found no clear gain [9]. Vitamin D [10] and zinc [11] are below the doses that helped in studies. Vitamin E, gamma tocopherol [12] and lutein [13] are only trace amounts. For vitamin K, the evidence comes from surveys that show only a link [14], and from a trial of a mix that included melatonin [15]. The contents of the 200 milligram proprietary blend are not given. Animal and cell studies are never counted.

See all 230 studies →Hide the studies

Review Totals and Summary

Members Only7,011 reviews · 94% positive
7,011 reviews · Amazon 4,218 · Google 1,251 · Store.mayoclinic 1,217 · Thorne 325
94% positive3% neutral3% negative

Buyers are very positive about Thorne P.M., and the praise centers on quality, the day-and-night split and a noticeable lift in how they feel. The product carries about 4218 ratings across the stores. **What buyers say it did for them:** Many describe steadier energy and a general sense of better health. One wrote, "I feel energized during the day and recover better at night." Another noticed "steady energy and overall better well-being." Several single out the evening formula for sleep: "I feel they really help my sleep quality" (taken together with magnesium). One buyer said their vitamin D level is now within normal limits, and another said it "contains all the micronutrients I needed." **What they complain about:** Complaints are few and mostly concern the dose. One reviewer said "The only downside is that it's 3 pills." Another found three twice a day "a bit much" and takes two morning and evening instead. A third doesn't always follow the recommended three-capsule dose either. One buyer who started with a single capsule built up to the full recommended amount without trouble. One reviewer could not judge quality because they had nothing to compare it with. **Taste, smell, pill size and form:** Reviewers say there is no unpleasant aftertaste: "leaves absolutely no bad after-taste" and "No after taste." One called the taste "nice," and another "good." A buyer who found a previous brand's tablets too big and foul-tasting preferred this one. Another said the pills are "a manageable size to swallow." The split AM and PM packs are a favorite point, described as "Convenient day and night formula" and "easy to take." The packaging is called practical, stylish and secure, and the bottle size is said to give a generous supply. **Value for money:** Few reviews address price. One buyer found it "very nicely priced," while another called it "worth the investment." Others said the ingredients are better than those of cheaper competitors, which implies a higher price but a worthwhile one for them. One reviewer said they would reorder, and another had already bought it a second time. **Who it seems to suit and who it did not:** It suits people who want a complete, clean-label multivitamin with a morning and evening routine, including those who care about ingredient quality and transparency. One reviewer called it "effective at any age." A husband and wife both use Thorne products, and one reviewer is a 32-year-old man or woman who moved to a prenatal formula from the same brand. It is less comfortable for people who dislike taking several capsules a day, since the full dose is three pills, though some cut back on their own. No reviewer reported a side effect or said it did not work for them.

Biohacker Summary

Members Only9 of 10 recommend it
9 of 10 biohackers on our panel recommend it

The product's main ingredient is not named in these statements, and every ingredient listed is a smaller ingredient in this product, so the panel speaks to them as a group of extras. Magnesium came up most: several panelists use or recommend it for sleep, with forms such as glycinate and threonate, a bedtime dose of 400 mg from one person, and one panelist cautioning that labels can make doses look larger than they are. Vitamin D was also widely backed, with doses of 5,000 IU a day from one panelist and at least 10,000 IU in winter from another, plus advice to take it with dietary fat and get levels tested. Zinc was recommended by a few, though one panelist warned that too much can cause a copper shortfall, and vitamin C and vitamin K2 each got support for collagen, immunity, and general health. No one said they stopped taking any of these.

See all 10 biohackers →Hide the biohackers
  • Dr. Eric Berg · Vitamin D · warns
    • 2 Nov 2026 · warns · Facebook ↗
      Dr. Berg warns that the recommended daily intake for vitamin D is based on a massive error and that the actual necessary amount is closer to 8,895 IU, with millions remaining deficient.
    • 31 Oct 2026 · recommends · YouTube ↗
      Recommends getting vitamin D levels tested to ensure they are between 50 and 70, as vitamin D is intimately involved in regulating prostate size.
    • 31 Oct 2026 · Vitamin K · recommends · Podcast ↗
      Discusses foods that contain Vitamin K2.
    • 31 Oct 2026 · Zinc · recommends · YouTube ↗
      Recommends ensuring sufficient zinc intake because the prostate needs enough zinc for the conversion from testosterone to DHT to be smooth and optimized.
    • 30 Oct 2026 · recommends · YouTube ↗
      Recommends taking at least 10,000 IUs of vitamin D3 every single day in the winter, stating it is the most important vitamin to lower cancer risk.
    • 30 Oct 2026 · recommends · YouTube ↗
      Recommends vitamin D to support the immune system, aiming for blood levels between 80 to 100 ng per ml.
    • 30 Oct 2026 · Magnesium · neutral · Instagram ↗
      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.
    • 28 Oct 2026 · Magnesium · neutral · YouTube ↗
      Notes that magnesium could also be a factor in preventing muscle cramps.
    • 26 Oct 2026 · Vitamin C · neutral · YouTube ↗
      Mentions that lemon is loaded with vitamin C, and when combined with coffee, vitamin C significantly increases the bioavailability of antioxidants in the coffee.
    • 25 Oct 2026 · recommends · YouTube ↗
      Recommends taking no less than 10,000 IU's of vitamin D3 for osteoporosis, alongside magnesium and K2.
    • 25 Oct 2026 · recommends · X ↗
      Recommends increasing vitamin D to restore balance and support healthy blood pressure.
    • 25 Oct 2026 · Vitamin K · recommends · YouTube ↗
      Recommends taking 40 to 45 milligrams of vitamin K2 daily for osteoporosis, citing a study from Japan with great results.
    • 25 Oct 2026 · Magnesium · recommends · YouTube ↗
      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.
    • 25 Oct 2026 · Magnesium · recommends · X ↗
      Recommends increasing magnesium to restore balance and support healthy blood pressure.
  • Dave Asprey · Vitamin D · uses
    • 1 Nov 2026 · uses · Facebook ↗
      Takes Vitamin DAKE from Suppgrade Labs.
    • 31 Oct 2026 · Magnesium · neutral · YouTube ↗
      Mentions magnesium in the context of sleep but states that it doesn't address the core issue of waking up during the night.
    • 25 Oct 2026 · recommends · Podcast ↗
      Suggests that vitamin D supports brain health, muscle function, and focus.
    • 25 Oct 2026 · Magnesium · recommends · Podcast ↗
      Suggests that magnesium may help slow aging, support cellular repair, and improve sleep.
    • 24 Oct 2026 · Vitamin C · recommends · Facebook ↗
      Recommends taking vitamin C for better skin health.
    • 17 Oct 2026 · Magnesium · neutral · Facebook ↗
      States that magnesium can affect how the body responds to a supplement.
    • 17 Oct 2026 · Folate · neutral · Facebook ↗
      States that folate can affect how the body responds to a supplement.
    • 9 Oct 2026 · recommends · Podcast ↗
      Host Dave Asprey explains why correcting a vitamin D deficiency still makes sense for male fertility, even though supplementation did not improve overall semen parameters in a randomized trial.
    • 7 Oct 2026 · uses · YouTube ↗
      States that currently, he is only taking vitamin C and vitamin D.
    • 7 Oct 2026 · Vitamin C · uses · YouTube ↗
      States that currently, he is only taking vitamin C and vitamin D.
    • 7 Oct 2026 · Vitamin E · uses · YouTube ↗
      Dave Asprey's kids get a little bit of vitamin E every day, which helps to stabilize the bad oils they get when eating at restaurants.
    • 7 Oct 2026 · Vitamin K · recommends · YouTube ↗
      Recommends taking vitamin K2 with vitamin D to keep calcium in the bones, and suggests kids also take it for stronger bones.
    • 7 Oct 2026 · Vitamin K · recommends · YouTube ↗
      Recommends Vitamin K2, stating it supports healthy calcium metabolism.
    • 7 Oct 2026 · Zinc · uses · YouTube ↗
      Developed a nonnano zinc sunscreen over five years, stating her skin is probably better now than it's ever been.
  • Dr. Mark Hyman · Magnesium · uses
    • 1 Nov 2026 · uses · Facebook ↗
      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.
    • 26 Oct 2026 · Vitamin D · recommends · Facebook ↗
      Recommends Vitamin D for health, stating that amazing things happen when patients' vitamin D statuses reach optimal levels.
    • 21 Oct 2026 · recommends · YouTube ↗
      Recommends Magnesium Breakthrough Advanced 10 from Bioptimizers for restful sleep, muscle recovery, stress resilience, and metabolic health, especially during stressful times of the year.
    • 21 Oct 2026 · Vitamin D · neutral · YouTube ↗
      Mentions vitamin D as an existing biomarker that plays a role in mental health, which Function Health includes in their measurements.
    • 21 Oct 2026 · Folate · neutral · YouTube ↗
      Notes that taking folate can lower homocysteine levels, which has shown health benefits and physical improvements in brain scans in clinical trials.
    • 19 Oct 2026 · Vitamin D · neutral · YouTube ↗
      Notes that vitamin D plays a role in immune function.
    • 19 Oct 2026 · Folate · neutral · YouTube ↗
      Notes that some people may need a little bit extra folate with a supplement.
    • 19 Oct 2026 · Vitamin A · neutral · YouTube ↗
      Mentions that vitamin A levels can be looked at to get a deep sense of what's happening with nutrient levels.
    • 14 Oct 2026 · recommends · TikTok ↗
      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.
    • 12 Oct 2026 · recommends · YouTube ↗
      Recommends magnesium as a basic supplement during detoxification to support pathways, help with constipation, and provide electrolytes.
    • 12 Oct 2026 · Vitamin C · recommends · YouTube ↗
      Recommends vitamin C as a basic supplement during detoxification to help with inflammation and detoxification.
    • 8 Oct 2026 · Vitamin D · recommends · Instagram ↗
      Recommends checking vitamin D levels and states that if they had to pick one single intervention for immune health, vitamin D would be it.
    • 7 Oct 2026 · recommends · YouTube ↗
      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.
    • 7 Oct 2026 · Vitamin D · neutral · Podcast ↗
      Dr. Hyman discusses vitamin D in relation to sun exposure patterns.
  • Siim Land · Vitamin D · recommends
    • 31 Oct 2026 · recommends · YouTube ↗
      Advises against taking vitamin D in the morning with other supplements because it is fat soluble and requires dietary fat for better absorption.
    • 29 Oct 2026 · recommends · Instagram ↗
      Recommends taking Vitamin D with fat for better absorption.
    • 29 Oct 2026 · Vitamin C · recommends · Instagram ↗
      Recommends taking vitamin C with collagen to support joint collagen synthesis.
    • 25 Oct 2026 · Magnesium · recommends · Instagram ↗
      States that Magnesium can be a useful addition for some people for sleep.
    • 24 Oct 2026 · neutral · Instagram ↗
      States that Vitamin D connects biology to light and that UVB reaching the skin enables its production.
    • 14 Oct 2026 · Vitamin C · neutral · Instagram ↗
      States that vitamin C is needed for initiating collagen synthesis and that higher vitamin C intake appears to increase vitamin C content in the skin.
    • 14 Oct 2026 · Copper · neutral · Instagram ↗
      Mentions that copper is a mineral necessary for making collagen.
    • 12 Oct 2026 · Magnesium · recommends · YouTube ↗
      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.
    • 9 Oct 2026 · Vitamin K · neutral · Instagram ↗
      Notes that Vitamin K2 helps activate proteins involved in bone mineralization and calcium regulation.
    • 8 Oct 2026 · Vitamin K · neutral · YouTube ↗
      Mentions that prunes contain vitamin K, which is a factor in their ability to help with bone density.
    • 8 Oct 2026 · Boron · neutral · Instagram ↗
      Boron is a mineral that helps with bone density and vitamin D utilization, and also helps to increase free testosterone by reducing SHBG.
    • 7 Oct 2026 · Magnesium · recommends · Instagram ↗
      Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
    • 7 Oct 2026 · Vitamin K · recommends · Instagram ↗
      Recommends Vitamin K2 for bone health and calcium metabolism, based primarily on human research, especially randomized controlled trials showing measurable benefits.
    • 6 Oct 2026 · Magnesium · neutral · X ↗
      Lists Magnesium as one of 15 supplements backed by human studies.
  • Andrew Huberman · Zinc · uses
    • 29 Oct 2026 · uses · YouTube ↗
      Zinc carnosine to support and improve the lining of your gut.
    • 26 Oct 2026 · uses · YouTube ↗
      Notes that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
    • 22 Oct 2026 · Magnesium · neutral · Podcast ↗
      Discusses Magnesium Threonate as a tool for falling asleep.
    • 19 Oct 2026 · recommends · YouTube ↗
      States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
    • 12 Oct 2026 · uses · YouTube ↗
      Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
    • 28 Sep 2026 · uses · YouTube ↗
      States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut, and he was already taking some of these ingredients separately.
    • 21 Sep 2026 · uses · YouTube ↗
      States that AG1 Pro includes zinc carnosine, which he was already taking separately, to support and improve the lining of the gut.
    • 21 Sep 2026 · Vitamin D · neutral · YouTube ↗
      Notes that most people are probably deficient in vitamin D and benefit from supplementing, but there's no point in doing it unless you're deficient for most things.
    • 14 Sep 2026 · uses · YouTube ↗
      Personally takes zinc carnosine, which is included in AG1 Pro to support and improve the lining of the gut.
    • 31 Aug 2026 · uses · YouTube ↗
      AG1 Pro has zinc carnosine to support and improve the lining of your gut. Some of these ingredients I personally was already taking separate from the AG1 formula.
    • 24 Aug 2026 · recommends · YouTube ↗
      States that AG1 Pro contains zinc carnosine to support and improve the lining of your gut.
    • 17 Aug 2026 · uses · YouTube ↗
      Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
    • 7 Aug 2026 · Magnesium · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 7 Aug 2026 · Vitamin D · uses · X ↗
      Takes 5,000 IU of Vitamin D3 in the morning for longevity.
  • Ben Greenfield · Copper · neutral
    • 29 Oct 2026 · neutral · YouTube ↗
      Mentions that overshooting zinc can lead to a copper deficiency, highlighting the interplay between these elements.
    • 29 Oct 2026 · Magnesium · uses · YouTube ↗
      Uses magnesium during surgery because it is neuroprotective.
    • 29 Oct 2026 · Zinc · warns · YouTube ↗
      Ben Greenfield's formulation includes 30 grams of zinc a day, taken for one week before surgery and two weeks after, as it is an important cofactor for wound healing.
    • 29 Oct 2026 · Vitamin E · neutral · YouTube ↗
      Mentions a recent study showing no significant increase in bleeding for patients on Vitamin E supplementation during open heart surgery, which was interesting for him to learn.
    • 29 Oct 2026 · Vitamin C · recommends · YouTube ↗
      States that vitamin C is extremely important for collagen turnover and cites orthopedic data showing that 500 mg to 1 g of vitamin C can reduce the rate of complex regional pain in total knee replacements and wrist fractures.
    • 29 Oct 2026 · Vitamin D · recommends · YouTube ↗
      Notes that Vitamin D is actually a hormone and recommends patients aim for levels around 40 to 50, or even 60 for fracture healing, for optimal healing, as opposed to just above 20 which is considered normal.
    • 22 Oct 2026 · Magnesium · uses · YouTube ↗
      Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
    • 21 Oct 2026 · Vitamin A · neutral · Instagram ↗
      Notes that Vitamin A is a fat-soluble vitamin that supports healthy skin cell turnover.
    • 15 Oct 2026 · Magnesium · recommends · Podcast ↗
      Mentions magnesium as part of a bare-minimum protocol.
    • 15 Oct 2026 · Magnesium · recommends · YouTube ↗
      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.
    • 15 Oct 2026 · Vitamin C · recommends · Podcast ↗
      Mentions vitamin C as part of a bare-minimum protocol.
    • 15 Oct 2026 · Vitamin D · recommends · Podcast ↗
      Mentions vitamin D as part of a bare-minimum protocol.
    • 15 Oct 2026 · Vitamin D · recommends · YouTube ↗
      Advises getting vitamin D levels between 60 and 100 nanograms per milliliter as a minimum step for overall health and to slow down heart disease.
    • 15 Oct 2026 · Vitamin K · neutral · Facebook ↗
      Discusses vitamin K2, specifically the menaquinone forms, as crucial for arterial health and notes that it breaks down into MK-4 and MK-7.
  • Dr. Rhonda Patrick · Magnesium · neutral
    • 29 Oct 2026 · neutral · Facebook ↗
      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.
    • 16 Oct 2026 · warns · Facebook ↗
      Warns that some magnesium supplements make the dose look much larger than it really is and that labels can fool people.
    • 5 Oct 2026 · Vitamin D · neutral · Facebook ↗
      Vitamin D supplementation was linked to a 40% lower risk of dementia in an observational study of more than 12,000 older adults.
    • 30 Sep 2026 · Vitamin D · recommends · YouTube ↗
      Mentions that vitamin D also plays a role in maintaining muscle mass.
    • 29 Sep 2026 · recommends · YouTube ↗
      Mentions magnesium as an important nutrient component for testosterone.
    • 29 Sep 2026 · Zinc · recommends · YouTube ↗
      Notes that not getting enough zinc can affect testosterone, as zinc is very important for testosterone synthesis.
    • 28 Sep 2026 · warns · YouTube ↗
      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.
    • 28 Sep 2026 · Vitamin D · recommends · YouTube ↗
      Recommends ensuring adequate vitamin D intake for men's sperm health.
    • 28 Sep 2026 · Zinc · recommends · YouTube ↗
      Recommends men take a 30 milligram zinc supplement for sperm health when preparing for IVF.
    • 28 Sep 2026 · Folate · recommends · YouTube ↗
      Recommends ensuring adequate methyl folate intake, ideally through a prenatal vitamin, for women preparing for IVF.
    • 24 Sep 2026 · Vitamin D · neutral · Facebook ↗
      Vitamin D and strength training alone did not, but adding them strengthened the effect on one clock, with the full combination slowing that measure by ~3.8 months.
    • 2 Sep 2026 · neutral · Facebook ↗
      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.
    • 25 Aug 2026 · Vitamin D · neutral · Facebook ↗
      Lutein and zeaxanthin can also be obtained from certain multivitamins.
    • 25 Aug 2026 · Vitamin K · neutral · Facebook ↗
      Lutein and zeaxanthin can also be obtained from certain multivitamins.
  • Thomas DeLauer · Magnesium · uses
    • 28 Oct 2026 · uses · YouTube ↗
      Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
    • 26 Oct 2026 · Vitamin C · recommends · YouTube ↗
      Recommends taking vitamin C along with collagen about an hour before a workout for connective tissue benefits.
    • 24 Oct 2026 · uses · YouTube ↗
      Uses Element's 30 mg magnesium cans first thing in the morning to prime his day and help with workout performance.
    • 23 Oct 2026 · recommends · YouTube ↗
      Recommends magnesium around the time one would normally break a fast to calm the brain and dull feelings of conditioned hunger.
    • 23 Oct 2026 · Vitamin C · uses · YouTube ↗
      Uses vitamin C as part of their immunity duo, stating it is important for boosting the immune system, especially during cold and flu season.
    • 23 Oct 2026 · Zinc · uses · YouTube ↗
      Adds zinc to their immunity duo because it helps them absorb vitamin C, considering the two together a fantastic combination for fall and winter.
    • 23 Oct 2026 · Vitamin D · uses · YouTube ↗
      Uses vitamin D3 in the fall and winter months when getting less sun, as it's important to supplement it then.
    • 20 Oct 2026 · Vitamin D · recommends · YouTube ↗
      Recommends taking a massive amount of vitamin D simultaneously with an early morning massive breakfast to help reset circadian rhythms and address hyperphagia.
    • 8 Oct 2026 · recommends · Facebook ↗
      Recommends magnesium, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
    • 8 Oct 2026 · Zinc · recommends · Facebook ↗
      Recommends zinc, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
    • 8 Oct 2026 · Vitamin D · recommends · Facebook ↗
      Recommends Vitamin D, stating that it has receptors throughout the brain and deficiency can quickly impact brain and mood.
    • 6 Oct 2026 · neutral · YouTube ↗
      Notes that modern agricultural practices have led to soils depleted of trace minerals like magnesium, resulting in widespread magnesium deficiency.
    • 6 Oct 2026 · Vitamin D · uses · YouTube ↗
      Takes supplemental vitamin D because he is skin sensitive and from northern latitudes, limiting his UV exposure.
    • 5 Oct 2026 · Vitamin D · recommends · YouTube ↗
      Recommends taking vitamin D on non-liver days to ensure both nutrients get proper receptor access.
  • Bryan Johnson · Vitamin K · uses
    • 22 Oct 2026 · uses · X ↗
      Takes 90 mcg of Vitamin K2 in the morning for general health.
    • 22 Oct 2026 · Vitamin D · uses · X ↗
      Takes 5000 IU of Vitamin D3 in the morning for general health.
    • 22 Oct 2026 · Magnesium · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 15 Aug 2026 · Vitamin D · uses · X ↗
      Takes 5000 IU of Vitamin D3 in the morning for general health.
    • 15 Aug 2026 · Magnesium · uses · X ↗
      Takes 400 mg of Magnesium L-Threonate before bed for sleep.
    • 3 Jul 2026 · Vitamin D · neutral · X ↗
      Mentions that the sunlight assessment claims low vitamin D levels cause the immune system to misfire, and notes that their vitamin D has been measured.
    • 4 May 2026 · uses · X ↗
      Takes 100 mcg of Vitamin K2 in the morning for longevity.
    • 4 May 2026 · Vitamin D · uses · X ↗
      Takes 5000 IU of Vitamin D3 in the morning for longevity.
    • 4 May 2026 · Magnesium · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 4 May 2026 · Boron · uses · X ↗
      Takes 2 mg of Boron in the morning for longevity.
    • 4 May 2026 · Zinc · uses · X ↗
      Takes 15 mg of Zinc in the morning for longevity.
    • 2 May 2026 · uses · X ↗
      He takes 100 mcg of Vitamin K2 in the morning for general health.
    • 2 May 2026 · Vitamin D · uses · X ↗
      He takes 5000 IU of Vitamin D3 in the morning for general health.
    • 2 May 2026 · Magnesium · uses · X ↗
      He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
  • Peter Attia · Magnesium · neutral
    • 1 Jun 2026 · neutral · Podcast ↗
      Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
    • 4 Jan 2026 · recommends · YouTube ↗
      Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
    • 4 Jan 2026 · Vitamin D · uses · YouTube ↗
      Lists vitamin D as one of her staple supplements.
    • 4 Jan 2026 · Zinc · recommends · YouTube ↗
      Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
    • 17 Nov 2025 · Iodine · warns · Podcast ↗
      Discusses the dangers of supplementing with high levels of iodine.
    • 16 Nov 2025 · Vitamin D · neutral · YouTube ↗
      Notes that several studies show patients taking vitamin D can reduce TPO levels and prolong the honeymoon period of Hashimoto's disease.
    • 16 Nov 2025 · Iodine · warns · YouTube ↗
      Warns that high-dose iodine supplementation carries a risk of autoimmune thyroid disease, citing increased incidence in Japan due to higher dietary iodine intake.
    • 16 Nov 2025 · Selenium · neutral · YouTube ↗
      Notes that several studies show patients taking selenium can reduce TPO levels and prolong the honeymoon period of Hashimoto's disease.
    • 15 Sep 2025 · recommends · Podcast ↗
      Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
    • 6 Aug 2025 · Vitamin D · neutral · YouTube ↗
      States that in mouse studies, there was a combined effect of alpha ketoglutarate with vitamin D for both sexes.
    • 6 Aug 2025 · Vitamin A · neutral · YouTube ↗
      Notes that in mouse studies, there was a combined effect of alpha ketoglutarate with vitamin A for male mice.
    • 3 Aug 2025 · Vitamin D · neutral · YouTube ↗
      Uses vitamin D as an example of how people might dismiss its efficacy due to failed clinical trials that didn't adjust the dose or measure levels.
    • 20 Jul 2025 · Vitamin D · neutral · YouTube ↗
      In mouse studies, Peter Attia's team found a combined effect of AKG with Vitamin D for both sexes.
    • 20 Jul 2025 · Vitamin A · neutral · YouTube ↗
      In mouse studies, Peter Attia's team found a combined effect of AKG with Vitamin A for male mice.

RAL Summary

Members OnlyTier 4 for Sleep

The tier rests on a vitamin K survey of 4,169 people that shows a link and not cause, and the only vitamin K trial mixed it with melatonin, so it is not a clear human improvement in sleep. So it is graded Tier 4, lower than the rules alone gave.

Take 2 servings a day (6 capsules) to match the dose that worked in the studies.

  • Emerging: not enough evidence to rank higher yet.

Where the evidence disagrees: 113 of the 230 human studies found no effect.

More Details

Members OnlyBody systems · Combine with · Possible side effects

Body systems: Nervous system, Musculoskeletal system

Combine with: For sleep, P.M. pairs well with glycine (3 g before bed), a low-dose melatonin if needed, and apigenin or chamomile for relaxation, along with good sleep hygiene. If the user's real interest is thyroid health, add thyroid-specific nutrients separately: selenium (100-200 mcg selenomethionine) for T4 to T3 conversion and antioxidant protection, zinc (15-30 mg), and iodine only if intake is low and under clinician guidance, especially with Hashimoto's. Vitamin D, iron (if ferritin is low) and L-tyrosine may also be considered. Separate meds such as a med from magnesium, iron and calcium by at least 4 hours, and consult a healthcare provider and review TSH, free T4 and antibody labs before supplementing.

Possible side effects: No major side effects reported. Some buyers find the number of capsules a lot to take.

Supplement Facts

Vitamin A 210 mcg · Vitamin C 150 mg · Vitamin D 12.5 mcg
Supplement Facts
Serving Size 3 Capsule(s)
Servings Per Container 30
Amount Per Serving% Daily Value
Vitamin A210 mcg
Vitamin C150 mg
Vitamin D12.5 mcg
Vitamin E13.5 mg
Vitamin K200 mcg
Folate667 mcg DFE
Biotin500 mcg
Choline36 mg
Calcium85 mg
Iodine75 mcg
Magnesium107 mg
Zinc20 mg
Selenium100 mcg
Copper750 mcg
Manganese1.5 mg
Chromium200 mcg
Proprietary Blend200 mg†
D-Gamma-Tocopherol24 mg†
Boron2 mg†
Lutein300 mcg†
† Daily Value not established.

Other ingredients: Calcium Laurate, Hypromellose, Microcrystalline Cellulose, Dicalcium Phosphate, Silicon Dioxide.

Directions: Suggested use: Take 3 capsules of the A.M. formula in the morning and 3 capsules of the P.M. formula in the evening daily with a meal or as recommended by your health-care practitioner.

Barcode (UPC) 693749007081 · Label source: NIH label database · Report a label change

Show entire label

More sleep products

Members OnlyThe highest ranked for the same goal

Read more

Our articles on this subject

Graded November 6, 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.