Before considering any supplement regimen, it is important to understand that information provided here is for general knowledge and should not be taken as medical advice. Always consult with a healthcare provider before starting any new supplement or making changes to your health routine.
Dr. Andrew Huberman, a Stanford neuroscientist, approaches supplementation with a strategic, evidence-based mindset, building his routine to support specific biological goals. While his full stack is extensive and occasionally adjusted based on bloodwork, travel, and workload, a consistent framework of foundational, cognitive, sleep, and hormonal supplements exists.
Foundational Daily Supplements
These are the supplements Dr. Huberman considers crucial for general health and filling potential nutritional gaps, taken almost daily.
- Athletic Greens (AG1): As a long-time partner and user, he views this greens powder as a form of "nutritional insurance" to cover a wide spectrum of vitamins, minerals, adaptogens, and probiotics. He often takes it first thing in the morning. Note that due to his long-standing sponsorship, this recommendation should be viewed in that context.
- Omega-3 Fatty Acids (High EPA): Huberman emphasizes a high-quality, high-EPA omega-3 supplement for brain health, mood, and inflammation control. He notes that most people may be deficient in this crucial fat.
- Creatine Monohydrate: Beyond its reputation as a bodybuilding supplement, Huberman takes creatine for its proven cognitive benefits. It helps with ATP production, fueling both muscles and brain function, regardless of whether it's a training day or not.
- Multivitamin: He has mentioned taking a multivitamin for many years out of habit, seeing it as a reliable safety net for foundational nutrition.
- Vitamin D3 and K2: Huberman supplements with Vitamin D3, especially during low-sunlight seasons. He combines it with Vitamin K2 to ensure proper calcium regulation and cardiovascular health.
Targeted Performance and Recovery Supplements
In addition to his foundational protocol, Huberman uses specific single-ingredient supplements for targeted effects, often timing them strategically around workouts or periods of high mental demand.
- L-Tyrosine: This amino acid is a precursor to dopamine and norepinephrine, neurotransmitters critical for focus and alertness. He might take it before a workout or intense work session.
- Alpha-GPC: A choline compound that increases acetylcholine levels in the brain, improving memory and focus. He uses it occasionally for heightened cognitive function, but notes a potential link to stroke risk with long-term, high-dose use based on some studies.
- L-Glutamine: This amino acid supports gut health, immune function, and brain chemistry, especially during intense training or stress. He typically takes it daily.
- Grape Seed Extract: For antioxidant and cardiovascular benefits, Huberman uses it, sometimes after a hard workout or travel.
- Electrolytes (LMNT): Hydration is a core tenet of his protocols. He recommends LMNT electrolyte powder, especially for use during intermittent fasting, workouts, or sauna sessions, due to its low sugar content and electrolyte balance.
The Huberman Sleep Stack
For those who need assistance falling or staying asleep, Dr. Huberman has discussed a specific combination of supplements, advising individuals to find what works best for them.
- Magnesium L-Threonate or Bisglycinate: Magnesium is crucial for relaxation and muscle function. He takes it in the evening, as these specific forms can potentially cross the blood-brain barrier for a calming effect.
- Apigenin: A flavonoid found in chamomile that promotes relaxation by acting on GABA receptors. He takes it before bed but warns women against it due to its mild estrogen-inhibiting effects.
- L-Theanine: An amino acid from green tea, L-theanine promotes a state of "calm focus" and can improve sleep depth. He may take it before bed, but notes that some people find it too stimulating.
- Inositol, GABA, and Glycine: He has experimented with and mentioned these for sleep aid, sometimes cycling them in conjunction with his primary sleep stack.
Comparison of Huberman's Supplement Categories
| Feature | Foundational Supplements | Cognitive/Performance Supplements | Sleep Stack |
|---|---|---|---|
| Primary Goal | General health, nutritional gaps | Focus, mental performance, physical recovery | Improving sleep onset and quality |
| Key Ingredients | Athletic Greens (AG1), Omega-3, Creatine, Vit D3/K2 | L-Tyrosine, Alpha-GPC, L-Glutamine, Electrolytes | Magnesium Threonate/Bisglycinate, Apigenin, L-Theanine |
| Typical Timing | Daily, often in the morning | Before work or intense workouts | 30-60 minutes before bed |
| Dosage Strategy | Consistent, daily intake | Targeted, as-needed basis | Adjusted for individual tolerance |
| Individual Variation | Generally suitable for most | Use cautiously, monitor effects | Experiment with single ingredients first |
| Monitoring | Periodic blood tests | Subjective performance, focus | Sleep quality tracking (wearables) |
Hormonal Support
For optimizing natural hormone production, Huberman takes a very deliberate and cautious approach, emphasizing regular bloodwork and careful cycling of specific herbs.
- Tongkat Ali: This Southeast Asian herb is used to support testosterone levels. Huberman takes it daily for several months at a time.
- Fadogia Agrestis: Used in a cycle (e.g., 8-12 weeks on, several weeks off) to support testosterone production by stimulating luteinizing hormone. He has used it but cautions that human data is limited.
- Zinc and Boron: These minerals are included to support hormone balance, especially testosterone. He gets zinc from his multivitamin but may add supplemental boron.
An Important Caveat: Supplements as Tools, Not Magic
Dr. Huberman consistently stresses that supplements are a layer added on top of a solid foundation of behavioral practices. The cornerstone of his health philosophy includes getting regular morning sunlight, prioritizing high-quality sleep, eating a nutrient-dense diet with minimal processed foods, and engaging in regular exercise.
His personalized regimen, informed by his own bloodwork and lifestyle needs, is not a universal prescription. The most valuable takeaway is not the list of pills, but the scientific and systematic approach to building a protocol. For individuals looking to start, the best strategy is to focus on foundational behaviors first, address specific issues with single supplements, and always consult a healthcare professional before beginning any new regimen.
For more detailed information on Huberman's broader health strategies, including nutrition and wellness, you can explore the Huberman Lab website.
Conclusion
Dr. Andrew Huberman's supplement protocol is a dynamic and data-driven system designed to optimize various aspects of his health and performance. While he uses specific supplements for sleep, cognitive function, and hormonal support, his core message emphasizes that these tools are secondary to foundational health behaviors. By starting with the basics—sleep, nutrition, exercise, and sunlight—and selectively adding supplements with caution and intention, individuals can build their own effective health regimen rather than blindly copying his. His methodical approach serves as an example of leveraging science for personalized wellness.
