Thorne RecoveryPro Review

Thorne RecoveryPro is a chocolate-flavored nighttime recovery powder built around a synergistic blend of four ingredients intended to moderate stress, support restful sleep, and optimize nighttime muscle recovery. The page describes it as a blend of whey protein, tryptophan, magnesium bisglycinate, and PharmaGABA that promotes restful sleep and optimizes recovery in a great-tasting chocolate-flavored powder. It is NSF Certified for Sport and the page states it is tested for banned substances, with every batch of an NSF Certified for Sport product tested for compliance with label claims and for the absence of nearly 300 substances banned by many major athletic organizations. The product is aimed at elite athletes, high school athletes, and weekend warriors who need to fully recover so they can be ready for tomorrow's training. Serving size is one scoop, 39.6 g, mixed with 8 ounces of hot or cold water, and the page suggests taking it around bedtime as part of an evening recovery routine. The label lists 13 grams of whey protein per serving, described as hydrolyzed whey protein concentrate, along with 390 mg of L-Tryptophan, 125 mg of magnesium as magnesium bisglycinate, 100 mg of Gamma-Aminobutyric Acid from PharmaGABA, 88 mg calcium, 253 mg sodium, and 265 mg potassium. The page says there are 12 servings per container. The benefits listed include muscle repair support from whey protein, clinical study references for nighttime consumption in moderating stress, improving morning alertness, and supporting memory, the role of tryptophan and magnesium bisglycinate in restful sleep, cysteine linked to athletic performance, branched-chain amino acids for muscle repair, and magnesium bisglycinate shown to relax smooth and skeletal muscle. The product is gluten free and made with natural colors and flavors according to the page. Allergen notes state it contains milk and soy, with the warnings listing milk-derived hydrolyzed whey protein concentrate, lactose and sodium caseinate, and soy-derived lecithin. The warnings also include a California Proposition 65 lead notice and advise that anyone pregnant, nursing, or trying to conceive should not use it. The page reports no known adverse interactions at publication date. Thorne presents the formula as backed by scientific rigor, clinically studied ingredients, and multiple rounds of quality control for purity, potency, and consistency, and says it is trusted by health-care practitioners.

Product Focus: Muscle and StrengthAlso covers:BrainHormones
Tier ⓘ
Tier 2 · Rank 23
Tier 2 · Researched. Human studies show improvement in an aging-related function or a specific goal, and the reviews agree. Rank 23 within Tier 2 for Muscle and Strength; 23 of 103 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
84 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Positive Reviews
84% of 317
Biohacker Mentions
10 of 10
Cost per month
$140

Study, Trial or Testing Result Summary

Members Only52 human studies · 20 improved

1 of these 52 human studies gave the ingredient by drip, not by mouth.

52 human studies20 improved22 no effect745,885 people studied

The best support for muscle building here comes from gamma-aminobutyric acid, which this product provides at the studied dose of 100 milligrams. In a placebo-controlled trial of 21 healthy men lifting weights twice a week for 12 weeks, adding 100 milligrams a day to whey protein led to a greater gain in lean mass than whey protein alone [1]. A larger single dose raised growth hormone after weight training, but that study did not measure muscle growth [2]. Magnesium reaches the studied dose only at two scoops a day. A pooled analysis of 14 trials found it did not meaningfully improve muscle strength or power, though people low in magnesium might benefit [3]. A trial of 250 milligrams a day in overweight women found no added strength or lean mass [4]. In one small trial of young adults doing leg training, those taking magnesium gained more thigh strength [5]. Calcium on its own did not build muscle in trials or reviews [6][7]. Potassium did not improve muscle power or mass in older adults [8][9]. Evidence for tryptophan comes mostly from observational links, and the one small supplement trial showed no benefit [10][11]. The whey protein base was not graded here. Animal and cell studies are never counted.

See all 52 studies →Hide the studies

Review Totals and Summary

Members Only317 reviews · 84% positive
317 reviews · Amazon 115 · Store.mayoclinic 104 · Thorne 52 · Walmart Business 25 · Vitacost 12 · Google 9
84% positive6% neutral10% negative

Buyers mostly like Thorne RecoveryPro, praising the chocolate taste and its use as an evening recovery drink, though the price for a small tub is the main complaint. It carries about 204 ratings across the stores, and the written reviews lean strongly positive. **What buyers say it did for them:** Many use it as a bedtime drink after training and say it helps them relax and sleep. One reviewer says it will "really do make me feel relaxed and help me fall asleep." Another calls it the "night time recovery protein" and says it helps with sleep and getting enough protein after a hard day. One buyer said it makes them feel good after exercise. Store summaries add reports of less post-workout soreness, and one store's page summary mentions better sleep. Not everyone noticed an effect: one buyer wrote "I can't tell if it's doing anything." A store summary notes that another buyer is still waiting to see how it works over the long run. **What they complain about:** The complaints are the number of servings and the protein level. One buyer was "surprised that there was only 12 servings in this entire tub." The same reviewer found 13g of protein lower than expected for a sports recovery product and won't buy again. Another buyer said they wished it were "more concentrated with more than 12 servings." One reviewer noted it "stays a little lumpy," though a store summary says others find it mixes smoothly into water, milk or yogurt. **Taste, texture and form:** This is the strongest theme. This is a chocolate powder, and buyers often drink it as hot chocolate. Reviewers say it is "Great tasting, and easily digestible" and "the best chocolate shake out there." One says the flavor and texture are wonderful and that it "does not upset my stomach at all." A store summary describes the chocolate as not too sweet. One buyer likes it as a sweet, creamy evening treat. One reviewer called the scoop "huge." **Value for money:** Price is the main reservation. One buyer wrote "Fifty-four dollars for TWELVE servings?" and said they could buy the sleep ingredients and protein separately for about half the price for 30 days. A store summary says one reviewer calls it the most expensive recovery shake they know of. Another finds it steep but worth a splurge for in-between nights. **Who it suits and who it did not:** It seems to suit people who train hard and want a pleasant, gentle-on-the-stomach drink in the evening, combining protein with a wind-down routine. One review says a father and son both enjoy it near bedtime on gym days. One buyer has used it for years. It suited less well people who want a high-protein, high-serving tub for the money, or who want clear proof of benefit. Those buyers found the value weak. Reviews of other forms of this product (gummies, capsules) were left out, and this summary covers the powder only.

Biohacker Summary

Members Only10 of 10 recommend it
10 of 10 biohackers on our panel recommend it

Magnesium is a smaller ingredient in this product, yet all ten panelists spoke about it, and most of them recommend it or take it themselves, mainly for sleep. Several take it before bed, with four preferring the threonate form (400 mg doses) and two naming glycinate, while others use it in electrolyte drinks to support workouts and hydration, especially when fasting. Other reasons given include muscle function and cramps, stress, bone health, blood pressure, and detox support, and daily targets cited run from 300 to 600 mg. Three panelists stayed neutral, one saying it does not fix waking up at night and another saying the evidence for sleep is inconsistent, and one warned that labels can make the real dose look larger than it is. Potassium and tryptophan are smaller ingredients in this product, with a few panelists backing potassium for constipation, blood pressure and workouts, and one favoring food sources over supplements.

See all 10 biohackers →Hide the biohackers
  • 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.
    • 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.
    • 16 Oct 2026 · Potassium · warns · Facebook ↗
      Warns that potassium bromate, a dough conditioner banned in the EU, UK, and Canada, is still allowed in U.S. bread.
    • 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.
    • 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.
    • 30 Sep 2026 · uses · YouTube ↗
      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.
    • 22 Sep 2026 · recommends · Instagram ↗
      Recommends correcting nutrient deficiencies with magnesium.
    • 16 Sep 2026 · recommends · YouTube ↗
      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.
    • 9 Sep 2026 · uses · YouTube ↗
      Has recommended Magnesium Breakthrough from Bio Optimizers 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.
    • 2 Sep 2026 · recommends · YouTube ↗
      Recommends Magnesium Breakthrough Advance 10 from Bio Optimizers, which contains 10 bioavailable forms of magnesium, as it plays a critical role in sleep recovery, stress regulation, and muscle function, and has become part of his evening routine, especially during periods of travel, training, and higher stress.
    • 20 Aug 2026 · Potassium · neutral · YouTube ↗
      States that potassium plays a critical role in nerve signaling and muscle contraction, especially in the heart, and low levels can lead to dangerous irregular heart rhythms.
    • 20 Aug 2026 · Calcium · recommends · YouTube ↗
      Notes that calcium is in bones but is also essential for nerves, muscles, and the heart, and low levels can affect muscle function and heart rhythm.
    • 28 Jul 2026 · Potassium · neutral · Facebook ↗
      Notes that meds flush out potassium.
  • Dave Asprey · Magnesium · neutral
    • 31 Oct 2026 · 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 magnesium may help slow aging, support cellular repair, and improve sleep.
    • 17 Oct 2026 · neutral · Facebook ↗
      States that magnesium can affect how the body responds to a supplement.
    • 27 Sep 2026 · recommends · Podcast ↗
      Recommends fixing sleep with 300mg of Magnesium 101 before bed if diet and exercise aren't melting stubborn belly fat.
    • 7 Sep 2026 · uses · Instagram ↗
      Dave Asprey says his daily routine includes magnesium as part of a carefully developed combination for longevity.
    • 5 Sep 2026 · recommends · YouTube ↗
      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.
    • 3 Sep 2026 · recommends · YouTube ↗
      Mentions magnesium glycinate as one of the five gut-friendly, extensively researched ingredients in Kill Switch that helps with natural sleep.
    • 29 Aug 2026 · recommends · YouTube ↗
      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.
    • 15 Aug 2026 · recommends · YouTube ↗
      Dave Asprey recommends adding 300 or 400 mg of magnesium glycinate before bed to improve deep sleep quality, support growth hormone release, and burn visceral fat while asleep.
    • 28 Jul 2026 · recommends · YouTube ↗
      Mentions magnesium glycinate as one of the extensively researched ingredients in Kill Switch that helps with natural sleep.
    • 25 Jul 2026 · Tryptophan · recommends · YouTube ↗
      Recommends tryptophan, an amino acid from high-quality complete animal protein sources like turkey, as a raw material for NAD+ production.
    • 9 Jul 2026 · Tryptophan · neutral · YouTube ↗
      Recalls when tryptophan was taken out of health food stores due to a contaminated baby formula study, not because of tryptophan itself.
    • 16 Jun 2026 · Calcium · neutral · Facebook ↗
      Notes that when energy intake is too low for training demand, nutrient intake often falls short, especially for calcium, which is associated with reduced bone health.
    • 12 Jun 2026 · Calcium · neutral · Instagram ↗
      Explains that calcium provides the raw material for bones, but it isn't a standalone input and needs a whole system to be effective.
  • Dr. Eric Berg · Magnesium · neutral
    • 30 Oct 2026 · 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.
    • 29 Oct 2026 · Potassium · recommends · Podcast ↗
      States that people need more potassium than any other mineral, yet most people aren’t getting enough.
    • 28 Oct 2026 · neutral · YouTube ↗
      Notes that magnesium could also be a factor in preventing muscle cramps.
    • 28 Oct 2026 · Potassium · recommends · YouTube ↗
      Explains that potassium is essential for peristalsis, the pumping action through the colon, and without it, things can sit there, leading to constipation.
    • 25 Oct 2026 · 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 · recommends · X ↗
      Recommends increasing magnesium to restore balance and support healthy blood pressure.
    • 25 Oct 2026 · Potassium · neutral · YouTube ↗
      Explains that the normal requirements for potassium are 4,700 mg every single day, and that very few people get half of that amount. They describe potassium's role in the sodium potassium pump, which is essential for cellular electricity, muscle contraction, and heart function. Deficiency can lead to tiredness, muscle cramps, heart palpitations, or rising blood pressure.
    • 25 Oct 2026 · Potassium · recommends · X ↗
      Recommends increasing potassium to restore balance and support healthy blood pressure.
    • 25 Oct 2026 · Calcium · warns · YouTube ↗
      Warns that bone loss cannot be fixed with just calcium, as bone is primarily collagen with other essential minerals.
    • 24 Oct 2026 · recommends · Instagram ↗
      Dr. Eric Berg suggests that magnesium could help support deeper, more restful sleep.
    • 24 Oct 2026 · recommends · YouTube ↗
      Recommends Magnesium Glycinate, noting that the combination of magnesium and glycine is helpful for connective tissue, sleep, and reducing stress.
    • 23 Oct 2026 · recommends · Instagram ↗
      Recommends taking magnesium 90 minutes to 2 hours before bedtime to support better sleep.
    • 23 Oct 2026 · recommends · YouTube ↗
      Suggests that magnesium glycinate can help support the missing 'break pads' on the nervous system, which contribute to constant pain.
    • 23 Oct 2026 · Potassium · recommends · YouTube ↗
      States that potassium is the most important electrolyte and that most people are not getting enough of it, needing around 4,700 mg daily, or even more, to avoid issues like fatigue, muscle cramps, heart palpitations, high blood pressure, and fluid retention.
  • Ben Greenfield · Magnesium · uses
    • 29 Oct 2026 · uses · YouTube ↗
      Uses magnesium during surgery because it is neuroprotective.
    • 22 Oct 2026 · uses · YouTube ↗
      Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
    • 22 Oct 2026 · Potassium · uses · YouTube ↗
      Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
    • 15 Oct 2026 · recommends · Podcast ↗
      Mentions magnesium as part of a bare-minimum protocol.
    • 15 Oct 2026 · 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.
    • 3 Sep 2026 · recommends · YouTube ↗
      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.
    • 25 Aug 2026 · uses · Facebook ↗
      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.
    • 17 Aug 2026 · recommends · Facebook ↗
      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.
    • 17 Aug 2026 · Potassium · recommends · Instagram ↗
      Recommends Celtic Sea Salt's new electrolyte drink 'Hydrate' for replenishing electrolytes and trace minerals lost through sweat, noting it contains 70 naturally occurring trace minerals, magnesium, taurine, and potassium, with no added sugar, artificial colors, or synthetic ingredients.
    • 15 Aug 2026 · warns · YouTube ↗
      Had heart palpitations when he was really overdoing magnesium, not knowing what he was taking.
    • 8 Aug 2026 · recommends · YouTube ↗
      Recommends taking magnesium as a co-factor to increase vitamin D absorption.
    • 13 Jun 2026 · neutral · X ↗
      Notes a new study indicating that magnesium is a core dietary antioxidant closely associated with a reduced risk of accelerated biological aging.
    • 9 May 2026 · Calcium · neutral · YouTube ↗
      Is considering whether he needs a calcium supplement because lead can displace calcium in bones, affecting bone strength.
    • 6 May 2026 · Calcium · neutral · X ↗
      Mentions calcium as a common deficiency.
  • 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.
    • 29 Sep 2026 · recommends · YouTube ↗
      Mentions magnesium as an important nutrient component for testosterone.
    • 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.
    • 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.
    • 10 Aug 2026 · neutral · Facebook ↗
      States that magnesium may help modestly lower blood pressure by playing an important role in regulating vascular tone and influencing calcium signaling, with studies showing a reduction in systolic and diastolic blood pressure by 2 mmHg at a dose of around 370 mg/day for about 3 months.
    • 10 Aug 2026 · recommends · X ↗
      Recommends considering magnesium to improve mood.
    • 28 Jul 2026 · recommends · Facebook ↗
      Recommends Magnesium, stating that roughly half of Americans don’t get enough and it is a cofactor for over 300 biological processes, including DNA repair and energy production.
    • 29 Jun 2026 · neutral · Facebook ↗
      Mentions that kale delivers magnesium, a micronutrient many diets fall short on.
    • 29 Jun 2026 · Calcium · neutral · Facebook ↗
      Mentions that kale delivers calcium, a micronutrient many diets fall short on.
    • 26 Jun 2026 · recommends · Facebook ↗
      Recommends Magnesium, stating it is a cofactor for over 300 biological processes, including DNA repair, energy production, and sleep regulation.
    • 23 Jun 2026 · Potassium · recommends · Facebook ↗
      Recommends getting enough potassium, noting that most people get too much sodium and not enough potassium.
    • 9 Jan 2026 · Calcium · neutral · Facebook ↗
      Notes additional gaps in calcium.
    • 3 Jul 2024 · Calcium · warns · YouTube ↗
      Reports that alcohol use disorder is associated with a 20-50% greater prevalence of Calcium deficiency.
  • 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.
    • 28 Oct 2026 · Potassium · uses · YouTube ↗
      Uses Element's cans which contain 100 milligram potassium, finding that electrolytes help his workout performance.
    • 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.
    • 24 Oct 2026 · Potassium · uses · YouTube ↗
      Uses Element's 100 mg potassium 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.
    • 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.
    • 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.
    • 1 Oct 2026 · recommends · YouTube ↗
      Recommends taking some magnesium glycinate tonight to help calm down and sleep.
    • 25 Sep 2026 · neutral · Facebook ↗
      Mentions that magnesium in pumpkin seeds relaxes bronchial smooth muscle.
    • 18 Sep 2026 · neutral · Facebook ↗
      Compares magnesium content, stating bananas have 32mg and pumpkin seeds have 156mg per ounce, a 5x difference.
    • 18 Sep 2026 · Calcium · neutral · Facebook ↗
      Notes that milk contains 120mg of calcium, while sardines contain 351mg, highlighting a 3x difference.
    • 1 Sep 2026 · recommends · Instagram ↗
      Recommends Magnesium glycinate, stating that 200-400mg elemental helps with sleep as glycine cools the body and magnesium calms.
    • 29 Aug 2026 · neutral · Instagram ↗
      Notes that magnesium sits on the NMDA receptor and regulates excitatory transmission, in the context of feeling stressed.
    • 29 Aug 2026 · Potassium · recommends · YouTube ↗
      Recommends Element's ready-to-drink sparkling electrolyte drinks as a low or zero-calorie soda replacement that provides 1,000 milligrams of sodium, 200 milligrams of potassium, and 60 milligrams of magnesium.
  • Siim Land · Magnesium · recommends
    • 25 Oct 2026 · recommends · Instagram ↗
      States that Magnesium can be a useful addition for some people for sleep.
    • 12 Oct 2026 · 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.
    • 7 Oct 2026 · recommends · Instagram ↗
      Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
    • 6 Oct 2026 · neutral · X ↗
      Lists Magnesium as one of 15 supplements backed by human studies.
    • 30 Sep 2026 · recommends · Instagram ↗
      States that magnesium is a fundamental mineral governing over 600 enzymes and metabolic reactions, and recommends that most people need at least 400-500 mg/d for health, with some needing up to 600 mg/d.
    • 30 Sep 2026 · neutral · X ↗
      Lists seafood and pumpkin seeds as sources of Magnesium.
    • 30 Sep 2026 · Potassium · neutral · X ↗
      Lists potatoes and fruit as sources of Potassium.
    • 30 Sep 2026 · Calcium · neutral · X ↗
      Lists dairy and sardines as sources of Calcium.
    • 6 Sep 2026 · recommends · Instagram ↗
      Thinks magnesium has some of the strongest evidence and is worth considering.
    • 17 Aug 2026 · recommends · YouTube ↗
      Recommends taking magnesium, specifically glycinate and threonate forms, 1 to 2 hours before bed for sleep benefits, noting that glycinate promotes relaxation and threonate crosses the blood-brain barrier for sleep quality and cognitive function.
    • 14 Aug 2026 · neutral · X ↗
      Notes that Boron reduces calcium/magnesium loss.
    • 14 Aug 2026 · Calcium · neutral · X ↗
      Notes that Boron reduces calcium/magnesium loss.
    • 10 Aug 2026 · recommends · YouTube ↗
      Notes that magnesium is important for activating thiamine into its more biologically active form, and a magnesium deficiency can impair blood sugar regulation even with adequate thiamine intake.
    • 31 Jul 2026 · Potassium · neutral · X ↗
      Notes that bananas have potassium but there are at least 8 other foods with more potassium than bananas.
  • Andrew Huberman · Magnesium · neutral
    • 22 Oct 2026 · neutral · Podcast ↗
      Discusses Magnesium Threonate as a tool for falling asleep.
    • 7 Aug 2026 · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 6 Aug 2026 · Tryptophan · recommends · Podcast ↗
      Recommends tryptophan-rich foods to improve serotonin and mood.
    • 6 Aug 2026 · Tryptophan · recommends · YouTube ↗
      Notes that tryptophan is an amino acid precursor to serotonin synthesis and that many foods enriched in tryptophan can lead to net increases in serotonin, impacting feelings of well-being.
    • 27 Jul 2026 · uses · YouTube ↗
      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.
    • 27 Jul 2026 · Potassium · uses · YouTube ↗
      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.
    • 20 Jul 2026 · uses · X ↗
      Takes 400 mg of Magnesium L-Threonate before bed for sleep.
    • 20 Jul 2026 · recommends · YouTube ↗
      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.
    • 13 Jul 2026 · uses · X ↗
      Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
    • 12 Jul 2026 · uses · X ↗
      He takes 400 mg of Magnesium L-Threonate from Double Wood before bed for sleep.
    • 6 Jul 2026 · uses · X ↗
      Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
    • 22 Jun 2026 · uses · X ↗
      Takes 400 mg of magnesium L-threonate before bed for sleep.
    • 18 Jun 2026 · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 18 May 2026 · Potassium · uses · YouTube ↗
      Uses Element, which contains potassium in the correct ratios, to ensure proper hydration and electrolyte intake for brain and body function.
  • Bryan Johnson · Magnesium · uses
    • 22 Oct 2026 · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 15 Aug 2026 · uses · X ↗
      Takes 400 mg of Magnesium L-Threonate before bed for sleep.
    • 4 May 2026 · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 2 May 2026 · uses · X ↗
      He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
    • 21 Apr 2026 · uses · X ↗
      Takes 400 mg of Magnesium L-Threonate before bed for sleep.
    • 15 Apr 2026 · uses · X ↗
      Takes 400 mg of Magnesium Threonate before bed for sleep.
    • 14 Apr 2026 · uses · X ↗
      Takes 400 mg of Magnesium L-Threonate before bed for sleep.
    • 8 Apr 2026 · uses · X ↗
      Takes 400 mg of magnesium L-threonate before bed for sleep.
    • 7 Apr 2026 · uses · X ↗
      He takes 400 mg of Magnesium L-Threonate before bed for sleep.
    • 5 Apr 2026 · uses · X ↗
      Takes 400 mg of magnesium threonate before bed for sleep.
    • 5 Jun 2025 · Calcium · recommends · YouTube ↗
      Recommends calcium as a mineral that, along with phosphorus, magnesium, and boron, is deposited to fortify the bone structure after the collagen scaffold is in place.
    • 12 May 2025 · Calcium · recommends · YouTube ↗
      Agrees that a little extra calcium is probably okay, especially for women, to really hit home for bone mineral density.
  • Peter Attia · Potassium · recommends
    • 6 Sep 2026 · recommends · YouTube ↗
      States there is some evidence that increasing dietary potassium through potassium-rich foods like bananas and potatoes, rather than supplements, can lower blood pressure.
    • 1 Jun 2026 · Magnesium · 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 · Magnesium · recommends · YouTube ↗
      Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
    • 15 Sep 2025 · Magnesium · recommends · Podcast ↗
      Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
    • 9 Jul 2025 · Magnesium · recommends · YouTube ↗
      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.
    • 9 Jul 2025 · Calcium · recommends · YouTube ↗
      Recommends calcium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 1,000 to 1,200 milligrams, which can be supplemented with calcium carbonate or calcium citrate.
    • 6 Jul 2025 · Magnesium · recommends · YouTube ↗
      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.
    • 6 Jul 2025 · Calcium · neutral · YouTube ↗
      Explains that bone is 50 to 70% mineral, predominantly calcium, and that virtually all of the body's calcium is contained within bone, making bone important for calcium homeostasis.
    • 22 Oct 2024 · Calcium · recommends · YouTube ↗
      Recommends calcium for bone health, stating that teenagers probably need about 1000 milligrams a day.
    • 21 Oct 2024 · Calcium · recommends · YouTube ↗
      Discusses bone acting as a reservoir for calcium and how resorption and formation release calcium into the blood when needed.
    • 7 Jul 2024 · Magnesium · recommends · YouTube ↗
      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.
    • 1 Jul 2024 · Magnesium · uses · YouTube ↗
      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.
    • 20 May 2024 · Magnesium · uses · YouTube ↗
      Takes magnesium as a straightforward supplement.
    • 28 Feb 2024 · Magnesium · neutral · YouTube ↗
      Mentions that magnesium intake is often super low and impactful on testosterone levels.

RAL Summary

Members OnlyTier 2 for Muscle and Strength

A controlled trial found that gamma-aminobutyric acid at this product's 100 milligram dose, added to whey protein during weight training, increased lean mass more than whey alone [1]. In addition, 83% of 327 reviews are positive.

Where the evidence disagrees: 22 of the 52 human studies found no effect.

More Details

Members OnlyBody systems · Combine with · Possible side effects

Body systems: Muscular system, Nervous system, Endocrine system

Combine with: To fit its true purpose of muscle recovery and building, pair it with creatine monohydrate (3-5 g daily) for strength and lean mass, and with magnesium glycinate and omega-3 fish oil (EPA/DHA) to reduce exercise-related soreness and inflammation. Vitamin D3 with K2 supports muscle and bone function, and an electrolyte or carbohydrate source after intense training can help replenish glycogen. If blood sugar support is also a goal, add a separate glycemic product such as berberine, chromium picolinate, or alpha-lipoic acid, ideally after consulting a healthcare provider, especially if you take meds.

Possible side effects: No major side effects reported. Buyers say it is easy on the stomach, and some find it relaxing near bedtime.

Supplement Facts

Includes 2 g Added Sugars 0 · Calcium 88 mg · Magnesium 125 mg
Supplement Facts
Serving Size One Scoop (39.6 g)
Servings Per Container 12
Amount Per Serving% Daily Value
Calories140
Total Fat6 g
Saturated Fat5 g
Cholesterol10 mg
Total Carbohydrate9 g
Dietary Fiber4 g
Total Sugars4 g
Includes 2 g Added Sugars
Protein13 g
Calcium88 mg
Magnesium125 mg
Sodium253 mg
Potassium265 mg
Hydrolyzed Whey Protein Concentrate, Lecithin15.9 g†
L-Tryptophan390 mg†
Gamma-Aminobutyric Acid (GABA)100 mg†
† Daily Value not established.

Other ingredients: Creamer (Coconut Oil, Lactose, Sodium Caseinate, Dipotassium Phosphate and Silicon Dioxide), Organic Cocoa Powder, Tapioca Maltodextrin, Chocolate Flavor, Sea Salt, Xanthan Gum, Guar Gum†††, Monk Fruit concentrate, Evaporated Cane Juice Sugar, Organic Rice Fiber.

Directions: Mix one scoop (39.6 g) in 8 ounces of either hot or cold water around bedtime.

Label source: Reverseagelab · Report a label change

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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.