Andrew Huberman's Foundational Greens: An Overview
Dr. Andrew Huberman has frequently discussed his personal supplementation protocol on the Huberman Lab podcast, with a consistent focus on a 'foundational' approach to nutrition. For over a decade, his primary greens supplement has been Athletic Greens, now known as AG1. He describes AG1 as a comprehensive, all-in-one vitamin, mineral, and probiotic drink designed to cover essential nutritional bases.
Huberman's endorsement of AG1 is based on its role as a nutritional insurance policy, ensuring he receives a broad spectrum of micronutrients, even when his whole-food intake is not perfect. He advocates for integrating such a supplement with an already healthy diet, rich in leafy and cruciferous vegetables, rather than using it as a replacement for whole foods.
Why AG1 is Huberman's Greens of Choice
Huberman's rationale for choosing AG1 is rooted in its broad-spectrum formulation and convenience. In his view, a single foundational supplement can be advantageous for achieving a wide range of nutritional effects. AG1's formula, which has seen several updates over the years, includes over 75 ingredients designed to support multiple areas of health.
Key Ingredient Groups in AG1
- Superfood and Phytonutrient Complex: This blend includes nutrient-dense grasses like organic spirulina, chlorella, and alfalfa, along with fruits, vegetables, and other plant extracts such as cocoa and bilberry.
- Probiotics and Prebiotics: AG1 contains specific strains of Lactobacillus and Bifidobacterium to support gut health, as well as prebiotic fibers like inulin.
- Adaptogens: Herbs such as ashwagandha and rhodiola are included to help the body manage stress and fatigue.
- Vitamins and Minerals: The formula is fortified with a range of essential micronutrients, providing over 100% of the Daily Value for several key vitamins.
How Huberman Uses AG1
Huberman typically consumes AG1 first thing in the morning on an empty stomach for optimal absorption. He mixes a single scoop with cold water and may sometimes take a second or third serving, especially when traveling. He views this ritual as a non-negotiable part of his daily routine for overall well-being.
The Role of Whole Foods in Huberman's Diet
While AG1 serves as a foundational supplement, Huberman consistently stresses that it should not replace whole foods. He is a strong advocate for consuming dark leafy and cruciferous vegetables as part of a balanced diet.
Whole Food Recommendations
- Leafy Greens: Examples include spinach and kale, which are rich in vitamins and antioxidants.
- Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower are excellent sources of nutrients.
- Preparation Tips: Huberman notes that while it's fine to cook these vegetables, they shouldn't be overcooked to preserve nutrients. Ingesting any fluid released during cooking is also beneficial.
Comparing AG1 and Whole Foods
To better understand the function of AG1 in Huberman's regimen, it's helpful to compare it with the nutrients from whole foods.
| Feature | Athletic Greens (AG1) | Whole Green Foods (e.g., kale, spinach) |
|---|---|---|
| Nutrient Source | A wide variety of concentrated, processed ingredients (powders, extracts) | Fresh, unprocessed, whole plant matter |
| Absorption | Formulated for high bioavailability, especially on an empty stomach | Contains fiber that slows absorption, providing sustained nutrient release |
| Convenience | Fast and easy to prepare, ideal for busy lifestyles or travel | Requires preparation and cooking; potentially less convenient |
| Nutrient Profile | Broad-spectrum, includes probiotics, adaptogens, and specific vitamins | Natural balance of nutrients, plus dietary fiber and water |
| Satiety | Offers little to no metabolic or satiating benefit compared to whole foods | High in fiber and water, which promotes fullness and aids digestion |
| Cost | Premium-priced supplement | Varies, but generally more cost-effective for a large volume of nutrients |
The Supplementation Philosophy
Huberman's approach is not about replacing food but about optimizing health. He views AG1 as a supportive tool to fill gaps, not a silver bullet. His focus on third-party tested supplements like AG1 reflects his commitment to quality and safety. He also considers individual needs, noting that blood work is important to determine what additional single-ingredient supplements might be beneficial beyond the foundational base.
Conclusion
To answer the question, "What greens does Huberman take?", the direct response is Athletic Greens (AG1). However, a more complete understanding reveals that AG1 serves as a foundational nutritional tool within a broader health strategy. Huberman pairs this supplement with a deliberate focus on consuming nutrient-dense whole foods like leafy and cruciferous vegetables. This dual approach ensures comprehensive nutritional coverage, supporting his energy levels, gut health, and overall performance. For many, this strategy offers a practical pathway to improving nutritional intake and optimizing health.
Learn more about the ingredients in AG1 from the official source.
