Foundational Health and Performance Products
Andrew Huberman consistently emphasizes that supplements are meant to complement a solid foundation of proper sleep, nutrition, and exercise, not replace them. With that in mind, he recommends several products and compounds that address core health needs.
General Supplements and Hydration
For foundational nutrition, Huberman has long endorsed AG1 (Athletic Greens). He has used this all-in-one supplement for years to cover nutritional bases, gut health, and immune system support. For electrolytes, he often recommends LMNT, emphasizing its high sodium, potassium, and magnesium content without added sugar. Hydration is a core pillar of his recommendations, especially for optimizing cognitive and physical performance.
Essential Vitamins and Minerals
Huberman highlights several vitamins and minerals as crucial for overall well-being.
- Vitamin D3 and K2: Recommended for immune function, hormone regulation, and bone health, especially for those with limited sun exposure. He advises taking it with a fat-containing meal for better absorption and often mentions getting blood levels tested.
- Omega-3 Fatty Acids: Recommended for mood, cognitive function, and cardiovascular health.
- Magnesium: Different forms of magnesium are highlighted for different purposes. Magnesium Threonate and Magnesium Bisglycinate are recommended for sleep quality and brain health due to their ability to cross the blood-brain barrier.
- Zinc: Advocated for immune support.
Optimizing Sleep with the Huberman Cocktail
Huberman has popularized a specific combination of supplements, often referred to as the 'Huberman sleep cocktail,' to improve sleep quality without relying on melatonin. He emphasizes taking this stack before bed on an empty stomach.
The Huberman Sleep Cocktail components include:
- Magnesium L-Threonate: A form of magnesium that promotes deep sleep and relaxation.
- Apigenin: A compound found in chamomile that can reduce anxiety and aid relaxation before sleep.
- L-Theanine: An amino acid from green tea that promotes calmness without sedation. He notes that the amount should be adjusted based on tolerance.
Products for Cognitive Enhancement and Focus
For those looking to boost focus, memory, and mental clarity, Huberman has discussed several nootropics and supplements.
- Alpha-GPC: A form of choline that can enhance cognitive function and focus by increasing acetylcholine levels.
- L-Tyrosine: This amino acid supports dopamine and norepinephrine production, helping with focus and performance, especially during stressful periods.
- Creatine: Beyond its muscle-building reputation, creatine has been shown to support ATP production in the brain, improving working memory and cognitive function. He recommends creatine monohydrate daily, often post-workout.
Performance and Hormone Support
For optimizing physical performance and supporting hormone levels, Huberman has highlighted several products.
- Creatine Monohydrate: Considered the gold standard for improving strength and recovery.
- Tongkat Ali: An herb known to support testosterone production and vitality. He uses it daily, five days a week.
- Fadogia Agrestis: A lesser-known herb suggested to increase testosterone, which he uses cautiously and cyclically.
- Adaptogens: Ashwagandha and Rhodiola Rosea are mentioned for stress resilience and boosting mental and physical performance under fatigue.
Other Notable Recommendations
Beyond supplements, Huberman has discussed other categories of products on his podcast, including tools for better living and sponsor endorsements.
General Product Recommendations
- Skin Care: He and dermatologist Teo Soleymani recommend simple, fragrance-free soaps like unscented Dove bar soap for sensitive skin. They also suggest mineral-based sunscreens with zinc oxide or titanium dioxide.
- Sleep Technology: Sponsors include Eight Sleep and Helix, which provide technology-driven solutions for optimizing sleep environment and quality.
- Eyewear: He endorses Roca eyeglasses and sunglasses for their durability and lens clarity.
- Health Tracking: Tools like InsideTracker are mentioned for providing personalized health analytics.
Conclusion
Andrew Huberman's product and supplement recommendations are diverse, but they follow a consistent philosophy: prioritize foundational health behaviors and use targeted, research-backed tools and supplements for specific goals. Whether it is the 'sleep cocktail' or creatine for both mind and body, his recommendations stem from a pragmatic, science-informed approach. Always consult a healthcare professional before starting any new supplement regimen to ensure it is right for your individual needs.
Huberman's Supplement Recommendations Compared
| Product | Primary Purpose | Typical Timing | Brand Noted | Key Feature |
|---|---|---|---|---|
| Magnesium L-Threonate | Sleep, cognitive function | Before bed | Momentous | Crosses blood-brain barrier |
| Apigenin | Sleep, relaxation | Before bed | Momentous | Reduces anxiety |
| L-Theanine | Sleep, calmness, focus | Before bed (or with caffeine) | Momentous | Increases GABA levels |
| Creatine Monohydrate | Performance, cognitive function | Daily, often post-workout | Momentous | Boosts ATP in muscle & brain |
| Omega-3 Fatty Acids | Brain, mood, inflammation | Daily, with food | Momentous | Critical for brain health |
| Alpha-GPC | Focus, cognitive performance | Daily, early in the day | Momentous | Boosts acetylcholine |
| Tongkat Ali | Hormone support | Morning, 5 days per week | Momentous | Supports testosterone |
| LMNT | Electrolytes, hydration | Morning or pre-workout | LMNT | High in sodium, potassium, magnesium |
| Athletic Greens (AG1) | Foundational nutrition | Morning | AG1 | All-in-one vitamin, mineral, probiotic |
