With over a hundred episodes of the Huberman Lab podcast and various guest appearances, Andrew Huberman shared a lot of information over the years about his own supplement regiment. In this article, we compiled a comprehensive list of all the supplements Huberman incorporated into his own routine.
According to Andrew Huberman, fat is the most crucial dietary element for optimal brain function. Approximately 60% of the brain is composed of fat, while the remaining 40% consists of water, protein, carbohydrates, and salts. While many individuals obtain sufficient omega-6 fatty acids, there is a common tendency to under-consume omega-3s. Andrew recommends aiming for a minimum intake of 1 gram of EPA omega-3 oil daily, which can be obtained from sources like sardines, mackerel, salmon, caviar, chia seeds, hemp seeds, flax seeds, and walnuts. Andrew personally consumes 2-3 grams of EPA per day, opting for a fish oil supplement since he rarely includes fish in his diet.
Alpha-GPC, a molecule derived from fatty acids found in soy and other plants, has been studied for its potential to enhance cognitive function and increase power output in athletes. Dr. Huberman has strong opinion about Alpha-GPC being an optimal choice for long-term cognitive health. He takes 300mg 3-4 times a week and believes it is one of the best investments you can make for keeping your brain in top condition.
In podcast #80, Andrew Huberman discussed a study that found a potential link between long-term use of AlphaGPC and an increased risk of stroke. The study focused on individuals in Korea who regularly used AlphaGPC for cognitive decline and the participants took 400mg three times a day, totaling 1,200mg per day. This amount is roughly comparable to what Andrew might take in a week. The reason for the spike in strokes is believed to be due to the rise in a chemical called TMAO that's been linked to strokes. To address the potential issue, Andrew followed advice from Dr. Kyle Gillett and started taking 600mg of garlic (containing allicin) on the same day as AlphaGPC. According to Andrew, his blood work revealed a decrease in TMAO levels after adding the garlic to his routine.
Occasionally (max: once per week) Huberman uses 500-1000mg L-Tyrosine, an amino acid that acts as a precursor for the neurotransmitter dopamine. It is known to enhance focus, concentration, and motivation. Huberman aims to use L-Tyrosine when he needs a little extra boost for work but he warns that it comes with a crash and it can disrupt sleep.
Phenylethylamine (PEA) is a naturally occurring compound that helps increase dopamine levels in the brain, leading to improvements in physical fitness, mood, and concentration. Dr. Huberman perceives the sensation elicited by PEA to be more modulated and harmonious than that of L-Tyrosine. He occasionally consumes 500 mg of PEA in combination with 300 mg of Alpha-GPC when he requires additional focus during a prolonged work session.
Adaptogens are a class of natural substances, such as herbs and roots, that help the body adapt and respond to various stressors, both physical and mental. They work by modulating the body's stress response system, helping to restore balance, enhance resilience, and promote overall well-being, making them crucial part of any supplement regimens.
Ashwagandha is an herb with a long history of use in Ayurvedic medicine. It has been shown to improve cognitive function and reduce cortisol levels in the body. Dr. Huberman suggests taking 250-300 mg of Ashwagandha in the early afternoon and another 250-300 mg in the evening to maximize its benefits. However, it is important to refrain from taking Ashwagandha prior to exercise, as it may diminish the beneficial effects of physical activity.
Huberman also incorporated Rhodiola Rosea into his pre-workout routine and has been thoroughly impressed with the cognitive effects it provides. When taken alongside Alpha GPC, he noticed a significant boost in his workout performance, enabling him to push harder and longer during exercise. Rhodiola Rosea is known for its potential benefits in reducing physical fatigue and may even enhance memory and cognition. Layne Norton, a guest on Andrew's podcast, shared valuable insights about Rhodiola Rosea. He recommended using a Rhodiola extract containing 3% rosavins and 1% salidroside and it is best taken on an empty stomach, avoiding close proximity to bedtime due to its slight stimulant effect. The dosage can vary, with even as little as 50 mg showing fatigue-reducing effects, while the suggested upper limit is around 680 mg due to a bell-curve effect.
Low testosterone levels can have a negative impact on mental health, leading to symptoms such as depression, anxiety, and irritability. Fortunately, there are natural supplements that can help boost testosterone levels and support overall well-being and if Low-T is the source of our problems, Huberman has our backs covered.
Zinc is another essential supplement on Andrew Huberman's list, backed by a study highlighting the negative impact of zinc, magnesium, and vitamin D deficiencies on testosterone levels. Specifically, zinc plays a crucial role in the production of luteinizing hormone which stimulate testosterone production in males. However, it's important to note that if you already have adequate zinc levels, taking additional zinc won't boost testosterone further—it is mainly the lack of zinc that may contribute to decreased testosterone levels. The National Institutes of Health (NIH) recommends a daily intake of 11 mg for males and 8 mg for females, with an upper limit guideline of approximately 40 mg for both sexes. Zinc picolinate is considered one of the most bioavailable forms of zinc.
Tongkat Ali is a dietary supplement known to reduce sex hormone binding globulin and increase free testosterone levels. It has been shown to boost testosterone levels, increase sperm production and serum volumes, and improve overall sexual performance and testicular function. Dr. Huberman recommends taking 400 mg of Tongkat Ali in the morning, as its energizing properties may lead to overstimulation if consumed later in the day. It's worth mentioning that Tongkat Ali typically yields the greatest results after several weeks of regular use.
Fadogia Agrestis is a native Nigerian plant that has been used as a medicinal herb to treat a variety of ailments and aid in testosterone enhancement. It has been found to mimic luteinizing hormone, thereby stimulating the testes to produce increased levels of testosterone. Dr. Huberman states that he has been taking 600 mg of Fadogia Agrestis per day for 8-12 weeks, followed by a few weeks of cycling off.
Glutamine is an amino acid that is present in a variety of food sources and is synthesized endogenously. Studies have demonstrated that glutamine may be beneficial for gastrointestinal health, immune response, and physical performance. Additionally, it may be advantageous for digestion and neurological health. Glutamine provides an important energy source for lymphocytes. These white blood cells are vital components of the immune system, helping to ward off viruses and bacteria. It is advised to consume Glutamine in moderation, as taking high quantities may lead to side effects. The recommended daily intake of Glutamine ranges from 1 gram to 10 grams per day.
Huberman says he takes Athletic Greens AG1 because it covers all his nutrient needs and supports his gut microbiome. Athletic Greens is a greens powder supplement stack aiming to provide an all-in-one nutritional solution for individuals with an active lifestyle. It encompasses vitamins, minerals, pre and probiotics, a phytonutrient blend, digestive support, immunity support, metabolism, energy, and stress support. This supplement stack offers and array of advantages, such as increased energy levels, improved digestion, boosted immunity, and heightened mental clarity. It also assists in reducing stress and bolstering overall health.
Creatine is a naturally occurring compound found in muscle cells that aids in the production of energy during high-intensity exercise. Studies have found creatine to be beneficial for short-term memory, intelligence, and reasoning. It has shown promising results in these areas. In addition to its cognitive benefits, creatine has been shown to promote lean muscle gain and improve mood by altering NMDA receptors. Huberman takes 5 grams of creatine monohydrate peer day, usually in the morning, or after his workout.
Multivitamins are essential as they supply the body with the required vitamins and minerals for optimal functioning. Dr. Huberman consumes Opti-Men by Optimum Nutrition, which he has been taking for approximately 25 years. This multivitamin contains essential vitamins and minerals for overall health.
While the Opti-Men multivitamin contains 1,500 IU of vitamin D, Huberman disclosed during his interview with Rhonda Patrick that he personally takes a daily dosage of 5,000 to 10,000 IU of vitamin D.
Huberman also disclosed incorporating vitamin K2 into his supplementation regimen and stated that he observe improved cardiac markers as a result. Vitamin K is known for its essential roles in blood clotting, bone health, and calcium transport within the body. Vitamin K exists in two forms: K1 and K2. While K1 is naturally found in plants, it has lower bioavailability compared to K2, which is produced through bacterial fermentation and can be found in fermented foods and animal products .The adequate intake for vitamin K is 90 mcg for women and 120 mcg for men.
In addition to his comprehensive supplement regimen, Andrew Huberman has developed a personalized sleeping stack to effectively wind down and ensure a restful night's sleep. To delve deeper into the details of his sleep-enhancing strategies and learn more about his specific recommendations, we encourage you to explore our dedicated article on the topic.
When incorporating supplements into your daily routine, it is essential to monitor your health and supplement use to ensure safety and efficacy. Medical oversight and blood testing are crucial for tracking the effects of supplements on your body and making necessary adjustments.
Additionally, taking a personalized approach to supplementation can help you meet your unique health goals. In the following sections, we will discuss the importance of medical oversight, blood testing, and a personalized approach for monitoring health and supplement use.
In the world of dietary supplements and nootropics, Andrew Huberman has established himself as a renowned expert. His extensive knowledge and experience have made him a trusted source of information when it comes to optimizing brain function, cognitive performance, and overall well-being. Following Andrew Huberman's supplement regimen could serve as an excellent starting point for those interested in exploring the benefits of dietary supplements and nootropics.
Andrew Huberman's sleep supplements are Magnesium, Apigenin, and Theanine - all of which help support healthy sleep patterns. Together, these supplements create an effective sleep cocktail to promote restful sleep.
Andrew Huberman uses the Optimum Nutrition Opti-Men multivitamin supplement brand in his routine. He's been taking it for nearly 25 years, as he mentioned on the More Plates More Dates podcast.
