What Supplements Does Andrew Huberman Recommend? (With Dosages)
With 6.8 million Instagram followers and 5.6 million YouTube subscribers, if you’re on social media, there’s no way you’ve not seen Andrew Huberman. A professor of neurobiology at Stanford University School of Medicine, he’s gained significant popularity through his podcast, The Huberman Lab Podcast, where he discusses neuroscience, health, and performance optimisation.
Huberman stresses the importance of using evidence-based supplements and encourages individuals to research their efficacy and consult health professionals before incorporating them into their routines. Let’s explore the supplements that Huberman actually takes himself and see how they might work for you.
Who is Andrew Huberman?
Andrew Huberman is a neuroscientist and professor of neurobiology at Stanford University School of Medicine. He is widely known for his research on brain function, neuroplasticity, and how the brain adapts to experience, learning, and behaviour.
His ability to translate complex scientific topics into practical advice for the general public has made him a respected voice in both academic and wellness communities. He often discusses topics such as sleep, focus, mental health, physical fitness, and cognitive enhancement.
Huberman's work has also had implications for improving treatments for conditions like anxiety, depression, and vision loss. His research has been featured in numerous scientific journals, and he is a well-known advocate for leveraging neuroscience to optimise daily life and performance.
Andrew Huberman’s Supplement Philosophy
Andrew Huberman’s supplement philosophy is rooted in evidence-based science, focusing on how supplements can complement foundational health practices such as proper sleep, nutrition, exercise, and stress management. He emphasises that supplements are not "magic pills" or quick fixes but should be used strategically to enhance specific aspects of health and performance.
Key principles of his supplement philosophy include:
1. Foundations First
Huberman consistently underscores that supplements should not replace the basics of health, such as:
- Good Sleep: Optimising circadian rhythms and ensuring quality rest are fundamental.
- Proper Nutrition: A balanced, nutrient-rich diet is key for long-term health.
- Regular Exercise: Physical activity has a profound impact on both mental and physical well-being.
- Stress Management: Reducing chronic stress through mindfulness, exercise, and social connection is critical.
Without these foundations, the effectiveness of supplements may be limited.
2. Targeted Use
Huberman advocates for a purpose-driven approach to supplements. Rather than taking them randomly, he recommends using supplements to address specific goals, such as:
- Improving sleep e.g. magnesium threonate or apigenin
- Enhancing focus e.g. alpha-GPC or L-tyrosine
- Reducing stress and anxiety e.g. L-theanine or ashwagandha
- Supporting brain health e.g. omega-3 fatty acids, particularly EPA and DHA
- Boosting exercise performance and recovery e.g. creatine
Although there are some promising studies that support the benefit and efficacy of the supplements Huberman takes or talks about, more studies are needed to fully understand their potential and long-term use.
3. Evidence-Based Choices
Huberman's supplement recommendations are rooted in scientific research. He frequently cites studies from peer-reviewed journals to support the efficacy and safety of various supplements. He is cautious about promoting supplements that lack robust evidence or are marketed with exaggerated claims.
4. Dosing and Timing Matter
Another core aspect of Huberman’s supplement philosophy is paying attention to the correct dosage and timing. For example:
- Magnesium threonate is best taken before bed for improved sleep.
- Creatine and L-tyrosine are suggested for cognitive and physical performance enhancement earlier in the day.
- Omega-3 supplements should have a specific ratio of EPA to DHA for cognitive benefits.
Huberman also highlights the importance of cycling certain supplements and not overloading the body with unnecessary compounds.
5. Individualisation
Huberman recognizes that supplements affect individuals differently due to factors like genetics, lifestyle, and current health status. He encourages people to approach supplementation with self-awareness, monitoring how they feel and consulting healthcare professionals when necessary.
6. Supplements as Part of a Broader Strategy
Finally, Huberman views supplements as just one part of a broader strategy for optimising mental and physical performance. They should work in tandem with other lifestyle interventions, including sleep optimisation, mindfulness, proper nutrition, and exercise, to yield the best results.
Huberman’s philosophy revolves around responsible, research-backed supplementation that supports the body's natural functions without over-reliance or expecting miracle results.
Andrew Huberman Supplement List
Essential everyday supplements
1. Vitamin D
Andrew Huberman frequently discusses the importance of vitamin D in his podcast and public talks, emphasising its critical role in overall health, particularly in immune function, mood regulation, and hormone balance.
Andrew Huberman suggests that most physicians agree on supplementing with 1000 to 2000 IU of vitamin D per day as a safe amount for most people. This dosage is likely to prevent deficiency without causing levels to exceed what is considered safe in the body. However, some people might require higher levels of vitamin D supplementation to maintain sufficient vitamin D for their mental and physical health, and only through testing can one determine if they need more than the standard dosage.
Immune System and Inflammation
Vitamin D plays a central role in regulating the immune system. Huberman highlights its ability to support the body’s defence mechanisms and potentially reduce inflammation. He often mentions that vitamin D deficiencies are associated with a weakened immune response, leaving individuals more susceptible to infections and inflammatory conditions.
Mood and Mental Health
Huberman discusses the connection between vitamin D levels and mental health, particularly its effects on mood regulation and reducing symptoms of depression. Research, including a systematic review in 2021, indicates that low Vitamin D levels are linked to seasonal affective disorder (SAD) and general mood disturbances. Huberman encourages individuals, especially those living in areas with limited sunlight, to ensure adequate vitamin D intake for better mental well-being.
Hormonal Balance and Testosterone
Huberman also points to Vitamin D's role in maintaining healthy levels of testosterone, particularly in men. He explains that Vitamin D receptors are present in the brain and other parts of the body related to hormone production. Adequate levels can help maintain balanced hormone production, contributing to overall vitality and health.
Sunlight as a Primary Source
While Huberman mentions that Vitamin D supplements are an option, he advocates for getting Vitamin D primarily through sunlight exposure. He explains that exposure to sunlight triggers the production of Vitamin D in the skin, which has benefits beyond what supplements can provide. He suggests getting at least 15-30 minutes of sunlight exposure daily, particularly in the morning, to help regulate circadian rhythms and Vitamin D synthesis.
Supplementation Guidelines
For those who cannot get enough sunlight, Huberman acknowledges the need for Vitamin D supplementation, especially in regions with long winters or for people with indoor lifestyles. He recommends testing Vitamin D levels (through blood tests) to understand if supplementation is necessary and emphasises the importance of taking Vitamin D in moderate doses – often suggesting between 2,000-5,000 IU per day, depending on individual needs.
Timing and Synergy with Other Nutrients
Huberman often stresses that Vitamin D works synergistically with other nutrients, especially magnesium and Vitamin K2, which help in its absorption and functionality within the body. He advises taking Vitamin D supplements with a meal that contains fats, as Vitamin D is fat-soluble, which enhances its absorption.
2. Vitamin K
Andrew Huberman often emphasises the importance of Vitamin K in the context of bone and cardiovascular health, as well as its synergistic role with other nutrients, particularly Vitamin D. Vitamin K is less discussed in popular health circles, but Huberman stresses its crucial role in maintaining optimal physiological functions.
Andrew Huberman has mentioned the importance of vitamin K for health but hasn't provided a specific dosage recommendation – he typically advises consulting with a healthcare professional for personalised advice as specific dosage recommendations for vitamin K are generally based on individual health needs and conditions.
Bone Health and Calcium Regulation
One of the primary functions of Vitamin K that Huberman highlights is its role in bone health. Vitamin K, especially Vitamin K2, helps regulate calcium in the body. It ensures that calcium is directed to the bones and teeth, where it is needed, and prevents calcium from depositing in soft tissues like arteries, which can lead to cardiovascular issues.
Huberman mentions that Vitamin K is essential in activating osteocalcin, a protein that binds calcium to bones, thereby improving bone strength and density.
Cardiovascular Health
Huberman also discusses the importance of Vitamin K for heart health. He explains that without sufficient Vitamin K, calcium can build up in the arteries, leading to arterial calcification, which increases the risk of heart disease. Vitamin K2, in particular, plays a key role in preventing this by activating matrix Gla-protein (MGP), which inhibits calcium deposits in blood vessels.
Synergy with Vitamin D
A significant point Huberman makes is the synergistic relationship between Vitamin D and Vitamin K2. While Vitamin D enhances calcium absorption, Vitamin K ensures that the calcium is properly utilised and doesn't end up in places where it could be harmful (like the arteries). Huberman emphasises that if someone is taking high doses of Vitamin D, they should also consider supplementing with Vitamin K2 to balance calcium levels in the body and maximise the benefits of both nutrients.
He explains that without adequate Vitamin K2, increasing Vitamin D intake might increase the risk of calcification in arteries because of excess calcium in the bloodstream, making K2 supplementation important when taking Vitamin D.
Types of Vitamin K: K1 vs. K2
Huberman differentiates between the two primary forms of Vitamin K:
- Vitamin K1 (phylloquinone): Found mainly in leafy greens, K1 is primarily involved in blood clotting.
- Vitamin K2 (menaquinone): Found in fermented foods and certain animal products, K2 is more involved in bone and heart health.
Huberman emphasises that most people get sufficient Vitamin K1 through their diets, but Vitamin K2 is often lacking, which is why supplementation or consuming foods rich in K2 (like natto or certain cheeses) may be beneficial.
Supplementation and Dosage
Huberman recommends that people consider Vitamin K2 supplementation if they are taking Vitamin D supplements, especially in high doses. He suggests that a typical daily dose might range from 100 to 200 mcg of Vitamin K2, but the exact amount may depend on individual health needs.
He also notes that taking Vitamin K2 with meals that contain fat is important for absorption, as it is a fat-soluble vitamin, much like Vitamin D.
3. Greens extract
Andrew Huberman has spoken about greens extracts in terms of overall health, micronutrient intake, and the benefits they can offer for individuals who struggle to get enough vegetables and greens in their diet. While he emphasises that whole foods are the best source of nutrition, he also recognises that greens extracts can be a useful supplement for improving daily nutrient intake.
Those who follow his podcast will know that AG1 is Huberman’s preferred greens product. Not only does it deliver a green boost but it’s also a multivitamin providing a daily dose of essential vitamins and minerals. It also boasts probiotics to support a diverse and healthy gut microbiome, as well as adaptogens – herbs that help your body adapt better to stress. Ashwagandha, rhodiola, eleuthero root, and dandelion root are some of the adaptogens found in AG1’s blend.
Huberman states that it gives him the additional energy he needs, tastes great, and reassures him that he’s covering key nutritional bases regardless of how careful or consistent he is with his whole food intake. He has 2 servings per day – sometimes 3 if he is travelling – generally first thing in the morning.
Nutrient Density
Huberman highlights that greens extracts provide a concentrated source of essential vitamins, minerals, and antioxidants found in various vegetables and superfoods like spirulina, chlorella, wheatgrass, and kale. These compounds are critical for supporting cellular health, immune function, and reducing inflammation.
Convenience and Supplementation
While Huberman is an advocate for getting nutrients primarily from whole foods, he acknowledges that not everyone can consistently consume enough vegetables and greens due to their busy lifestyles, preferences, or food availability. Greens extracts, typically in powder or capsule form, provide an easy and practical solution to help bridge that gap.
Gut Health and Detoxification
Another important benefit of greens extracts that Huberman touches on is their potential positive impact on gut health. Many greens powders contain ingredients that promote gut health by supporting digestion and providing fibre, probiotics, and digestive enzymes.
Energy and Immune Support
Huberman often discusses how the micronutrients and antioxidants in greens extracts can support energy levels and the immune system. He explains that many greens powders contain phytonutrients that help reduce oxidative stress, which is beneficial for overall vitality and immune health.
Some greens extracts also contain adaptogenic herbs, like ashwagandha, that support stress resilience and energy regulation. Huberman mentions that while these extracts may not deliver the same level of satiety or metabolic benefit as whole foods, they are still useful for bolstering micronutrient levels that may otherwise be lacking.
Synergy with Other Health Practices
Huberman emphasises that greens extracts should not be seen as a replacement for whole vegetables but rather as a supplement to an already healthy diet. He suggests combining greens extracts with a balanced approach to nutrition, ensuring people also consume fibre, proteins, and healthy fats.
Quality and Ingredients Matter
Huberman advises being selective about the quality of greens extracts. He stresses the importance of choosing products from reputable brands that use high-quality, organic ingredients without unnecessary fillers or artificial additives. He recommends looking for greens powders with transparent ingredient lists, ensuring that they contain a wide range of nutrient-dense superfoods like spirulina, chlorella, wheatgrass, and various leafy greens.
4. Electrolytes
Andrew Huberman often discusses the importance of electrolytes in his podcast and other platforms, particularly in relation to hydration, cognitive function, and physical performance. He highlights that electrolytes – such as sodium, potassium, magnesium, and calcium – are crucial for nerve signalling, muscle contraction, and maintaining the body's fluid balance.
Huberman often emphasises choosing electrolyte supplements or drinks that are low in sugar. Many sports drinks contain high amounts of sugar, which can cause insulin spikes and negatively affect performance and recovery. He advises looking for electrolyte products without unnecessary additives or excessive sugars. He personally recommends Element (branded as LMNT) with the optimal ratio of electrolytes being: Sodium: 1000mg Potassium: 200mg
Supplements for Energy
NMN (Nicotinamide Mononucleotide)
Andrew Huberman has discussed NMN (Nicotinamide Mononucleotide) in the context of ageing and cellular health, particularly its role in boosting levels of NAD+, a molecule crucial for energy production, DNA repair, and overall cell function. NMN is considered a potential anti-ageing supplement because NAD+ levels naturally decline with age, leading to decreased cellular efficiency and vitality. Discover the top 10 longevity and anti-ageing supplements.
Huberman has mentioned NMN as one of the supplements that may help promote longevity and improve metabolic health, based on its ability to support mitochondrial function and cellular repair processes with 500 mg twice per day. However, while he acknowledges the promising research, he also stresses that more human studies are needed to fully understand NMN’s long-term benefits and potential risks.
Other energy-boosting supplements
Andrew Huberman discusses several energy-boosting supplements, focusing on those that enhance both mental and physical energy sustainably. One of his primary recommendations is creatine, not just for muscle performance but also for cognitive energy, as it supports ATP production, the main energy currency of cells. He also mentions L-tyrosine, an amino acid that helps increase dopamine and norepinephrine levels, which are crucial for maintaining focus and energy, especially under stress.
Caffeine, often combined with L-theanine to reduce jitters, is another supplement he uses for alertness and sustained energy. Huberman also talks about the benefits of Rhodiola rosea, an adaptogen that helps the body manage fatigue and stress, and mushrooms, which are known for improving oxygen utilisation and endurance. He emphasises using these supplements strategically, alongside proper sleep, nutrition, and hydration, to avoid overstimulation or energy crashes.
Mental Performance Supplements
6. Alpha-GPC
Andrew Huberman recommends Alpha-GPC at a daily dosage of 300 to 600 mg often taken in one or two doses for enhancing cognitive function, particularly for improving focus, memory, and mental clarity by increasing acetylcholine levels in the brain.
7. L-Tyrosine
Andrew Huberman suggests L-Tyrosine as a supplement to boost focus, cognitive performance, and stress resilience, particularly by supporting dopamine and norepinephrine production during times of mental or physical strain. Huberman suggests a dosage of 500 to 1000 mg of L-Tyrosine daily, typically taken in one or two doses, especially during periods of mental or physical strain.
8. Phenylethylamine (PEA)
Andrew Huberman mentions using 500mg of Phenylethylamine to boost focus and concentration, often swapping it with L-tyrosine for its unique effects on dopamine transmission. He combines PEA with other supplements like Alpha-GPC and caffeine for heightened cognitive performance
Cognitive Performance Supplements
9. Omega 3
Andrew Huberman highly recommends a daily dosage of 1000mg of Omega-3 fatty acids, particularly the EPA and DHA forms, for their potential benefits in supporting brain health, reducing inflammation, and improving mood and cognitive function.
10. Creatine
Andrew Huberman frequently discusses creatine as a multifaceted supplement beneficial for both physical and cognitive performance. He highlights its well-documented effects on enhancing muscular strength, endurance, and recovery, making it a popular choice among athletes and those engaged in resistance training.
Andrew Huberman personally takes and recommends about 10 to 15 grams of creatine per day. For those weighing less, 5 grams or even 3 grams could be sufficient.
Beyond its physical benefits, Huberman also emphasises creatine's potential cognitive advantages, noting that it supports brain energy metabolism by increasing ATP production, which can improve cognitive function, memory, and mental clarity. He mentions that creatine may be particularly helpful during periods of intense mental or physical stress. Huberman advises using creatine in moderate doses and underscores the importance of combining it with a well-rounded diet and lifestyle for optimal results.
Supplements for Better Sleep
11. Magnesium L-Threonate
Andrew Huberman highly recommends Magnesium L-Threonate for its potential to enhance cognitive function and improve sleep quality, as it is specifically designed to cross the blood-brain barrier and support brain health. As part of his famed sleep stack, Huberman recommends 145mg 30-60 minutes before bed.
12. Theanine
Andrew Huberman suggests L-Theanine is beneficial for enhancing sleep quality and reducing stress. He recommends taking 100 to 200 milligrams of L-Theanine about 30 to 60 minutes before sleep to help with the transition to sleep and improve its depth. This supplement increases the level of the inhibitory neurotransmitter GABA in the brain, which helps reduce activity in the forebrain and aids in falling asleep.
13. Apigenin
Andrew Huberman suggests apigenin as a supplement for improving sleep quality and promoting relaxation. He typically recommends a dosage of 50 to 100 mg of apigenin taken about 30-60 minutes before bedtime to help with falling asleep and maintaining restful sleep.
14. Inositol
Andrew Huberman has previously mentioned taking inositol for its potential benefits in supporting a restful night’s sleep - sometimes including it in his sleep stack. However, Huberman reportedly only needs to take it every 3 days or so to gain its sleep-improving benefits.
15. GABA
Andrew Huberman notes that GABA (Gamma-Aminobutyric Acid) can be useful for promoting relaxation and supporting better sleep. He typically recommends a dosage of 100 to 200 mg before bedtime to help reduce anxiety and improve sleep quality, although he also emphasises the importance of combining it with good sleep hygiene practices for optimal results.
16. Glycine
Andrew Huberman discusses glycine as a supplement that can improve sleep quality and support overall cognitive function. He typically recommends a dosage of 1 to 3 grams of glycine taken about 30 to 60 minutes before bedtime to enhance sleep onset and quality by promoting a calming effect on the brain.
Supplements to Boost Testosterone
17. Tongkat Ali
Andrew Huberman has mentioned Tongkat Ali for its potential benefits in enhancing testosterone levels, improving libido, and supporting overall vitality. He generally recommends a dosage of 200 to 400 mg of Tongkat Ali daily, though he advises individuals to consider the quality of the supplement and consult healthcare professionals to determine the appropriate dosage for their specific needs and health conditions.
18. Fadogia Agrestis
Andrew Huberman has discussed Fadogia Agrestis for its potential to support testosterone levels and improve libido. He typically suggests a dosage range of 200 to 600 mg daily, often advising caution and emphasising the need for further research to fully understand its efficacy and safety. As with any supplement, he recommends consulting with a healthcare professional before starting to ensure it aligns with individual health needs and conditions.
19. Zinc
Andrew Huberman recommends zinc for its role in supporting immune function, promoting cell growth, and aiding in wound healing. He generally suggests a daily dosage of 90-100mg of zinc, emphasising the importance of not exceeding this amount to avoid potential negative effects from excessive intake, such as interfering with the absorption of other essential minerals.
20. Boron
Andrew Huberman has discussed boron for its potential benefits in supporting bone health, hormone regulation, and cognitive function. He typically recommends a daily dosage of 2 to 4mg of boron, noting that it may help improve testosterone levels and enhance the body's ability to utilise other nutrients like calcium and magnesium.
Supplements to Avoid According to Andrew Huberman
Andrew Huberman advises caution or avoidance of certain supplements that lack scientific backing or pose potential health risks. He warns against supplements that claim to offer quick fixes or extreme benefits without solid research support, particularly those marketed as miracle solutions for weight loss, cognitive enhancement, or energy boosts.
Huberman also advises against relying on supplements with excessive caffeine or stimulants, as they can cause anxiety, jitteriness, or overstimulation.
Andrew Huberman Supplement FAQs
Does Andrew Huberman recommend any supplements for sleep?
Yes, Andrew Huberman recommends several supplements to improve sleep quality, particularly focusing on supporting the body’s natural ability to fall asleep and stay asleep. He often suggests a combination of magnesium threonate or magnesium bisglycinate, which help relax the nervous system; apigenin, a compound found in chamomile that promotes calmness and reduces anxiety; and theanine, an amino acid known for promoting relaxation without sedation.
Huberman states that these supplements should be taken 30-60 minutes before bed and that they can be used in conjunction with good sleep hygiene practices, such as limiting blue light exposure and maintaining a consistent sleep schedule. He advocates for using supplements only when necessary and underscores the importance of foundational practices like managing light exposure and maintaining a cool, dark sleep environment.
Are there any cognitive enhancers or nootropics that Huberman takes?
Yes, Andrew Huberman has discussed several cognitive enhancers, or nootropics, that he occasionally uses to boost focus, mental clarity, and cognitive performance. Some of the nootropics he mentions include alpha-GPC, which is known to increase acetylcholine levels and support memory and focus, and L-tyrosine, an amino acid that aids in the production of dopamine and norepinephrine, enhancing cognitive function during stress or fatigue.
How does Andrew Huberman decide which supplements to take?
Andrew Huberman decides which supplements to take based on a combination of scientific evidence, personal health goals, and specific needs at any given time. He emphasises the importance of grounding his choices in well-researched studies, often referring to peer-reviewed literature to evaluate the effectiveness and safety of a supplement. He also tailors his supplementation to address particular areas of focus, such as cognitive performance, sleep, stress management, or physical recovery.
Additionally, Huberman is mindful of timing, dosage, and how supplements interact with one another, preferring targeted use rather than a blanket approach. He advocates for periodic self-assessment and adjusting supplementation as necessary, always supporting supplements with foundational health practices like good sleep, nutrition, and exercise.
What supplements does Huberman take for immune support?
For immune support, Andrew Huberman highlights several supplements that help strengthen the body’s defences, particularly during times of stress or increased susceptibility to illness. He commonly recommends Vitamin D3, which plays a crucial role in immune function, especially for those with low sunlight exposure. He also takes Vitamin C for its antioxidant properties and ability to support immune health, and zinc, which is known to enhance immune response and reduce the duration of colds.
Additionally, Huberman has mentioned the use of quercetin, a flavonoid with anti-inflammatory and antiviral properties, as well as omega-3 fatty acids (EPA and DHA) for their role in reducing inflammation and supporting immune cell function. He emphasises that these supplements should be used alongside good sleep, nutrition, and stress management to optimise immune health.
Can everyone follow Andrew Huberman’s supplement regimen?
Not everyone should follow Andrew Huberman's supplement regimen exactly as he does, because individual health needs, medical conditions, and genetic factors vary. Huberman tailors his supplement use based on his personal health goals, scientific research, and specific performance needs, and he often emphasises that supplements are not a one-size-fits-all solution.
Huberman consistently advises that individuals consult healthcare professionals before starting any new supplement regimen, especially if they have underlying health issues or are taking medications. Additionally, foundational health practices like sleep, exercise, and nutrition should be prioritised before relying on supplements.
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