The challenges of modern life often leave us feeling like we're constantly playing catch-up, struggling to maintain focus at work, or yearning for just one night of restorative sleep.
It's an often relentless cycle that seems unbreakable, yet the quest for solutions has led many of us to explore the advice, protocols and supplement regimes developed and suggested by industry-leading experts such as Dr. Andrew Huberman.
Dr. Huberman is an associate professor of neurobiology at Stanford University School of Medicine. With his groundbreaking work in neuroscience, he offers up a roadmap to better health. This roadmap is not just theoretical; it's an approach to supplementation for health that's backed by science and practical application.
His supplement recommendations, often discussed on the Huberman Lab Podcast, are meticulously researched and tailored to address the specific challenges we face in cognitive function, sleep quality, and overall well-being.
Quick Note: You'll soon see that most of the supplements we direct you to are produced by a brand called 'Live Momentous'. This is not just because it's a brand we personally use and rate highly (although it is) - but it's also the only supplement company that Andrew Huberman has officially partnered and collaborated with, making it a key component of Andrew Huberman's supplement stack.
Righto - let's check it all out.
Andrew Huberman Supplements List Recommendations:
Sleep Quality Supplements
Sleep is not merely a 'shutdown' phase for the body; it's a critical physiological function that affects every aspect of our health—from cognitive performance to emotional stability. Dr. Andrew Huberman has often emphasized the importance of quality sleep, citing it as a cornerstone for overall well-being and an integral part of his supplement Huberman strategy.
Before we dive into the key sleep supplements he recommends, you can check out our unboxing video of the 'Andrew Huberman Sleep Stack' to get a quick first-hand look at what you can expect in an order:
Magnesium L-Threonate
Magnesium, particularly in its L-Threonate form, is gaining traction on social media as a popular sleep aid. This unique form of magnesium not only crosses the blood-brain barrier but also influences brain waves, thereby accelerating sleep onset and helping you fall asleep faster. Dr. Huberman recommends a dosage of 145mg or more, which has been shown to improve sleep quality by promoting relaxation and drowsiness.
Theanine
This amino acid, commonly found in tea leaves, has been recommended by Dr. Huberman in dosages ranging from 100 to 400mg. Theanine may help to calm the mind, making it easier to fall asleep.
Apigenin
A natural compound found in various plants like chamomile and parsley, Apigenin has been recommended by Dr. Huberman in dosages of 50-200mg. It may act as an anxiety-lowering compound, thus helping promote sleep.
GABA & Glycine
Both of these compounds are neurotransmitters that may play a role in promoting relaxation and sleep. Dr. Huberman suggests taking 100 milligrams of GABA and 2g of glycine every third or fourth night to enhance sleep quality.
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Myo-Inositol
Inositol is another supplement that Dr. Huberman takes every other night. Known as a carbocyclic sugar that plays an essential role in various physiological processes, inositol is crucial for cell membrane integrity and the function of cells in the brain and other tissues. Inositol's role in these processes makes it relevant to his discussions on managing anxiety, depression, and OCD. A dosage of 900mg is recommended for promoting better sleep.
Dr. Huberman also advises a holistic approach to sleep that extends beyond this sleep cocktail. He recommends morning exposure to bright light and a dim environment in the evening to regulate circadian rhythms. A cooler room temperature can also facilitate better sleep. Additionally, he cautions against caffeine or alcohol close to bedtime and stresses the importance of a consistent sleep schedule for long-term sleep quality.
Cognitive Function Enhancement Supplements
Nootropics, also known as 'smart drugs,' are substances designed to improve cognitive functions such as focus and concentration, memory, creativity, and motivation. Dr. Andrew Huberman has extensively researched these compounds, highlighting their potential benefits for brain health. These insights form the basis of what could be considered an "Andrew Huberman supplements" list, emphasizing the role of nootropics in enhancing cognitive performance.
Alpha-GPC
Alpha-GPC is a supplement rich in choline, known for its potential to improve attention and memory, making it a valuable supplement for those concerned about cognitive decline. Dr. Huberman recommends a dosage of 300-600 mg of Alpha-GPC taken before tasks requiring high focus, which has been shown to potentially improve attention and memory. Alpha-GPC can increase power output during physical activities like resistance training, sprinting, and rock climbing. Studies show a 14% improvement in power output.
Huberman mentions combining Alpha-GPC with caffeine or yerba mate to boost focus further. He advises starting with individual ingredients before combining them to find the best personal protocol.
L-Tyrosine
This amino acid serves as a building block for neurotransmitters like dopamine and norepinephrine. Dr. Huberman suggests taking 500mg of L-Tyrosine to improve focus and mitigate the cognitive effects of stress and fatigue, particularly in working memory and multitasking environments. Elevated dopamine levels from L-Tyrosine can help individuals perform better in tasks requiring focus and attention.
Phenylethylamine (PEA)
PEA is another compound that Dr. Huberman endorses for cognitive improvement. It functions as a central nervous system stimulant and may enhance mood and focus. Dr. Huberman combines 500 mg of PEA with 300 mg of Alpha-GPC. This may give short bursts of dopamine that lasts for approximately 30 to 45 minutes.
Omega-3 Fatty Acids
Omega-3 fatty acids, specifically EPA and DHA, are vital for brain health. Dr. Huberman advises a daily intake of 1,000mg of EPA to act as an antidepressant and possibly enhance cognitive abilities.
They can modulate mood through neurotransmitter systems, and some studies have demonstrated effects on par with selective serotonin reuptake inhibitors (SSRIs). Typically, 1 to 3 grams of EPA per day is recommended, often derived from high-quality fish oil or algae sources.
While nootropics and other supplements for brain health may offer significant benefits for cognition, they are not without risks. It's always important to consult your healthcare provider for personalized advice.
Fitness and Bodybuilding Supplements
Physical health and performance aren't just about the hours you put in at the gym; it's also about how you support your body nutritionally. Dr. Andrew Huberman has provided insights into supplements that can significantly enhance athletic health and performance.
Creatine
Creatine, specifically creatine monohydrate, is one of the most researched and supported supplements for increasing muscle mass and strength. Dr. Huberman recommends a dosage of 5g per day, which aligns with multiple studies showing its potential in improving athletic performance, making it a key part of the supplement Huberman uses for fitness and muscle growth.
Creatine enhances muscle performance by acting as a fuel source during high-intensity activities and increasing power output. It's effective for both muscle growth and strength improvements. The recommended dosage varies by body weight, generally 3-5 grams per day for those around 180 pounds.
While traditionally used for building muscles, Huberman highlights in his podcast that creatine serves as a fuel source for neurons, providing cognitive enhancement. Studies suggest cognitive benefits, especially post-traumatic brain injury, including reducing headache frequency, dizziness, and fatigue. Enhanced brain function can relate to the increased creatine stores in the brain.
Essential Amino Acids
Essential amino acids (EAAs) are the building blocks of protein and are crucial for muscle repair and growth. EAAs cannot be synthesized by the body and must be obtained through diet. They play unique roles in various metabolic processes, such as serotonin production (tryptophan) and gut health (threonine). Dr. Huberman also suggests supplementing with a balanced mix of essential amino acids to support muscle recovery and growth.
EAAs, particularly leucine, are crucial for muscle protein synthesis. Huberman emphasized that ingesting 700 to 3000 mg of leucine per meal supports muscle hypertrophy and repair. While Huberman has suggested getting EAAs through wholefoods, he has highlighted Momentous as a trusted supplement brand that he uses personally. He benefits from their high-quality, third-party tested products, including their EAAs, to ensure he meets his nutritional needs for optimal performance and recovery.
Glutamine
For muscle recovery, Dr. Huberman also recommends adding glutamine to your post-workout regimen. Huberman has mentioned taking glutamine regularly, especially when feeling run down, to support general health and recovery. However, he advises gradually increasing the dose to avoid any gastric distress.
Glutamine supplementation can also offset cognitive deficits associated with reduced oxygenation of the brain, such as those caused by sleep apnea. This positive impact is likely due to glutamine's ability to reduce inflammation. Glutamine can help reduce sugar cravings. This is achieved by neurons in the gut that sense glutamine and send satiation signals to the brain. Taking a teaspoon of glutamine can alleviate sugar cravings effectively.
Electrolyte
Huberman often emphasizes the importance of staying hydrated for optimal brain function. Electrolytes play a crucial role in maintaining hydration levels. Proper electrolyte balance can aid in stress management and recovery, which are key topics in Huberman's research. To maintain hydration and improve athletic performance, consider an electrolyte supplement as part of your regimen.
Testosterone-Supporting Supplements
Herbal supplements like Tongkat Ali and Fadogia Agrestis are recommended by Dr Andrew Huberman for their potential to naturally stimulate the testes to produce more testosterone and elevate hormone levels.
Tongkat Ali
Huberman has discussed the importance of maintaining hormonal balance for overall health. This herbal supplement is known for its potential to boost testosterone production. Dr Huberman said that taking tongkat ali at a daily dosage of 400mg may help support testosterone levels and improve athletic performance. Supporting this, a 2022 meta-analysis of five randomized controlled trials demonstrated that Tongkat Ali reliably increase total testosterone compared to a placebo.
Huberman also emphasises the importance of managing stress for optimal brain function. Tongkat Ali's potential to reduce cortisol levels may be beneficial in this regard.
Fadogia Agrestis
Another herbal supplement, Fadogia Agrestis is recommended by Dr. Huberman for its testosterone-supporting properties. Fadogia Agrestis can increase luteinizing hormone, which in turn can boost testosterone and estrogen levels. This makes it useful for those looking to augment their hormone levels. A daily dosage of 425mg is suggested for optimal results. Do note that Fadogia Agrestis can be toxic in high doses, so it is advisable to stick to the recommended daily dosage.
Huberman emphasizes the importance of evidence-based supplementation. While more research is needed to fully understand the effects of Fadogia agrestis, its traditional use and preliminary studies suggest potential benefits.
Some people incorporate Fadogia Agrestis into their supplement regimen by following a cycling pattern. One option is to cycle it for 8 weeks on, followed by 2 weeks off. Another option is to cycle it for 12 weeks on, followed by a month off
Fat-Burning Supplements
Caffeine
Caffeine is a well-known stimulant that can also aid in fat burning. Dr Huberman recommends a dosage of 100-400mg around 30 to 45 minutes before exercise to increase fat oxidation. For a natural energy boost, Dr. Huberman often suggests yerba mate as an alternative to traditional caffeine sources.
Berberine
Berberine is highly effective at lowering blood glucose, often compared to Metformin for its potency. It works by activating the AMPK pathway, which is associated with fasting and low blood glucose levels. Dr. Huberman suggests a dosage of 500 mg two to three times daily. He emphasises the need for careful dosing and consideration of individual health when using Berberine, recommending starting with lower doses and monitoring its effects.
Berberine can significantly lower blood glucose, which can lead to hypoglycemia if taken on an empty stomach or with a low carbohydrate intake. Dr. Huberman himself experienced severe headaches and dizziness from hypoglycemia when taking Berberine without sufficient carbohydrate intake. It's important to consult with a healthcare professional before starting Berberine, especially due to its strong effects and potential side effects.
Other health benefits include decreasing cholesterol levels and improving liver health and cholesterol metabolism. It has also been observed to reduce sugar cravings and modulate sugar intake over time.
Acetyl-L-Carnitine
This supplement is instrumental in shuttling fatty acids to the mitochondria for energy conversion. Dr. Huberman suggests taking between 500-2,000mg daily. Keep in mind, however, that elevated doses could lead to an increase in TMAO, a byproduct of gut bacteria that may adversely affect heart health. One way to counteract this is by adding garlic to your meals or taking 600 mg of garlic extract supplement.
While these supplements can offer support, they're most effective when part of a broader health regimen. A balanced diet rich in nutrients and regular physical activity are still essential components for achieving your fat-burning goals.
Stress and Anxiety Supplements
Stress and anxiety are pervasive issues that can severely impact both mental and physical health. Dr. Andrew Huberman has offered valuable insights into supplements that can help manage these conditions effectively.
Ashwagandha
Ashwagandha is a well-known adaptogen that has been shown to reduce cortisol levels. Dr. Huberman recommends a daily dosage of 300 mg taken twice a day to manage stress effectively. However, he suggests short-term use to avoid tolerance and advises taking the first dose in the afternoon to align with natural cortisol rhythms. He also cautions against using it right before exercise to preserve the cortisol spike beneficial for workouts.
Rhodiola Rosea
Rhodiola Rosea is an adaptogenic herb valued for stress alleviation and mood improvement. Rhodiola Rosea is also highly beneficial for reducing perceived effort and increasing power output during high-intensity workouts. Dr. Huberman recommends dosages between 500mg and 1500mg during high-stress periods. Opt for a Rhodiola extract with 3% rosavins and 1% salidroside for best results. Take on an empty stomach but avoid close to bedtime due to its slight stimulant effect.
Lion's Mane
Lion's Mane is a mushroom extract that has been shown to have neuroprotective effects. Dr. Huberman recommends this supplement for its potential to reduce inflammatory cytokines, thereby alleviating stress. A dosage of 1000mg is suggested.
Why Trust Dr. Andrew Huberman?
Dr. Andrew Huberman is a neuroscientist and tenured professor at Stanford University School of Medicine. He has gained recognition for his groundbreaking research in the fields of brain development, brain plasticity, and neural regeneration. Dr. Andrew Huberman's work has been published in numerous scientific journals, solidifying his reputation as a leading expert in neuroscience.
Dr. Huberman heads the Huberman Lab at Stanford, which focuses on understanding how the brain functions, adapts, and recovers from trauma. The lab employs a multidisciplinary approach, combining techniques from molecular biology, engineering, and behavioural analysis to study the complexities of the human brain.
Why You May Need Supplementation
While a balanced diet is crucial for overall health and well-being, there are instances where a dietary supplement routine can provide essential vitamins and nutrients that might be lacking. Dr. Andrew Huberman emphasizes the role of supplements in filling these nutritional gaps, especially for those who have specific health goals or dietary restrictions.
For example, Omega-3 supplements, commonly found in fish oil supplements, can be beneficial for those who don't consume enough fatty fish. Similarly, vitamin D supplements can be crucial for individuals who don't get enough sun exposure.
Dr. Huberman often discusses how targeted supplementation can complement a balanced diet and lifestyle, noting that Huberman says he takes these supplements as part of a holistic approach to health. He also recommends blood tests to ensure you're not deficient in any essential nutrients.
It's important to remember, however, that supplements are not regulated so it's crucial to consult with healthcare providers before you add supplements to your regimen.
FAQs About Huberman's Supplements List
Which supplements does Huberman recommend?
While Dr. Huberman emphasizes the importance of foundational health practices—such as adequate sleep, regular physical activity, and a balanced diet—he also recognizes that certain dietary additions can significantly contribute to health optimization. Below are the primary nutrients he advocates:
What protein does Huberman use?
He typically uses whey protein for his supplementation needs. He highlights the effectiveness of whey protein for muscle building, recovery from exercise, and various other benefits, emphasizing its high bioavailability and usefulness in reaching protein thresholds. He mentions the importance of sourcing quality proteins and references discussions with experts like Dr. Lane Norton on this topic.
What magnesium does Huberman take?
He takes Magnesium Threonate or Magnesium Bisglycinate to aid in sleep. These forms are chosen for their high bioavailability and ability to cross the blood-brain barrier effectively, leading to deeper and quicker sleep onset without causing morning grogginess
He typically consumes 300-400 mg of Magnesium Threonate about 30-60 minutes before bedtime, which he finds helpful for falling asleep due to its engagement with the GABA pathway, aiding in turning off the forebrain.
Additionally, Dr. Huberman notes that Magnesium Threonate may also offer cognitive support and neuroprotection, albeit most data on this aspect comes from animal studies.
How much EPA and DHA per day does Andrew Huberman take?
He recommends taking at least 1,000 milligrams (1 gram) per day of EPA for its mood-enhancing and cognitive benefits. For specific purposes such as enhancing mood and potentially reducing the need for antidepressants, he consumes 1 to 3 grams of EPA per day 1 2. Additionally, he mentions ensuring that his intake of DHA is sufficient, often obtained in combination with EPA in fish oil supplements.
How Many Hours of Sleep Does Huberman Recommend?
Dr. Huberman strongly recommends getting between 7 and 9 hours of quality sleep each night, emphasizing that supplements may support, but not replace, good sleep hygiene. He also explains that this range is not just about quantity but also about the quality of sleep, which plays a crucial role in cognitive function and overall health.
Can You Take L-Theanine and Magnesium Together?
Dr. Huberman explains that combining L-theanine and Magnesium is generally considered safe and can even synergize to improve sleep quality. He suggests that this combination can be particularly beneficial for those who have trouble falling asleep or staying asleep through the night.
Does Andrew Huberman actually take AG1?
Yes, Dr. Andrew Huberman has mentioned that he has been using Athletic Greens or AG1 for over 12 years and even has them as a sponsor for his podcast. He takes AG1 once to twice daily, citing its rich blend of vitamins, minerals, and probiotics as the primary reasons for incorporating it into his daily regimen.
What Magnesium Does Huberman Recommend for Sleep?
Dr. Huberman specifically recommends Magnesium L-Threonate for improving sleep quality, a supplement Huberman has mentioned multiple times in his discussions on sleep optimization. This form of magnesium is known for its ability to cross the blood-brain barrier, making it particularly effective for enhancing relaxation and sleep.
When should I take Ashwaghanda?
Dr. Huberman provides two main suggestions for when to take Ashwagandha, based on its effects on cortisol levels:
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Later in the Day or Evening: Ashwagandha reduces cortisol, a hormone beneficial in the morning for energy. Hence, taking it in the late afternoon or evening can help lower cortisol levels for better relaxation and sleep quality.
- Before Sleep: For those dealing with chronic stress or sleep issues, taking Ashwagandha before bed can be helpful. Dr. Huberman mentions using it to improve his sleep as well.
Always verify the dosage on the supplement bottle and consult healthcare professionals for personalized advice.
Final Thoughts on Andrew Huberman Supplements
Dr. Huberman's work is a compelling reminder that the pursuit of optimal health is an ongoing process, benefiting from a blend of scientific rigour and everyday practicality.
If you aim to improve sleep, support brainpower, or enhance athletic performance, these supplement guide offer a well-researched starting point. But remember, the true potential of these supplements is realized when they're integrated into a broader health strategy.
According to Huberman, this should include not just supplements but also key pillars such as sleep, sunlight, movement, nutrition, and social connection. By integrating these key components, you're adopting a lifestyle that's not just about pills or quick fixes, but about long-term, scientifically supported well-being.
