Andrew Huberman's approach to supplementation is a personalized strategy built on evidence and tailored for specific biological outcomes, such as enhancing cognitive performance, improving sleep, and balancing hormones. His emphasis is always on solidifying behavioral foundations first—prioritizing quality sleep, proper nutrition, and regular exercise—before using supplements as an additional layer of support.
Foundational Health
Huberman frequently cites foundational health as the most critical pillar for overall well-being. He takes a comprehensive greens powder and recommends key vitamins and minerals to fill potential dietary gaps.
- Athletic Greens (AG1): As a comprehensive nutritional supplement, AG1 provides vitamins, minerals, probiotics, and adaptogens. Huberman has used it for years as a daily staple to cover nutritional bases.
- Omega-3 Fatty Acids (EPA): Huberman stresses the importance of high-quality fish oil, specifically focusing on the EPA component for mood, cognitive function, and cardiovascular health.
- Vitamin D3 & K2: Vitamin D is crucial for immune function, mood, and hormone regulation. He also recommends Vitamin K2 alongside it to ensure proper calcium utilization.
Sleep Support
Huberman's well-known "sleep stack" is designed to help with relaxation and sleep onset without causing grogginess. He recommends taking this combination 30–60 minutes before bed, ideally on an empty stomach.
- Magnesium L-Threonate: This specific form of magnesium crosses the blood-brain barrier effectively to support sleep depth and cognitive function.
- Apigenin: Derived from chamomile, apigenin promotes relaxation by calming neuronal activity. He cautions women against its use due to potential anti-estrogenic effects.
- L-Theanine: An amino acid from green tea, L-theanine can promote relaxation. Huberman notes some individuals might find it too stimulating, potentially causing vivid dreams.
- Other Sleep Aids: Occasionally, he cycles inositol or GABA for additional sleep support.
Cognitive Enhancement and Focus
For periods of high mental demand, Huberman uses a stack of nootropics to enhance focus and mental clarity.
- Alpha-GPC: A choline compound that increases acetylcholine levels in the brain to support memory and learning.
- L-Tyrosine: An amino acid precursor to dopamine, L-tyrosine can boost focus and motivation, especially during periods of high stress.
- Phenylethylamine (PEA): Sometimes used instead of L-tyrosine for dopamine support.
- Caffeine: A classic stimulant, Huberman combines a modest dose of caffeine with L-theanine to enhance alertness while mitigating jitters.
Hormonal Support
For those interested in supporting testosterone levels naturally, Huberman has discussed an 'experimental' stack, stressing the importance of blood work and cycling.
- Tongkat Ali: This herb is used to support free testosterone and reduce cortisol.
- Fadogia Agrestis: Used cyclically to potentially increase luteinizing hormone and testosterone.
- Zinc and Boron: Essential minerals for hormone balance, typically taken in consistent doses.
Performance and Recovery
To support physical performance and recovery, Huberman includes several key supplements.
- Creatine Monohydrate: Creatine is prized not just for muscle recovery and growth but also for its cognitive benefits.
- L-Glutamine: This amino acid supports gut health and immune function, especially during high-stress periods.
Comparison of Core Huberman Supplements
| Supplement | Primary Goal | Recommended Timing | Key Benefit | Potential Caution |
|---|---|---|---|---|
| Magnesium L-Threonate | Sleep, Cognition | Evening (30-60 min before bed) | Improves sleep depth and quality. | Some users report vivid dreams or digestive upset. |
| Omega-3s (EPA-focused) | Mood, Brain Health | Any time with a meal. | Anti-inflammatory, cognitive support. | Needs a high-quality, reputable source. |
| Creatine Monohydrate | Performance, Cognition | Daily (timing flexible) | Enhanced energy production for mind and body. | No major cautions for healthy individuals, well-researched. |
| Alpha-GPC | Focus, Memory | Before cognitive tasks (up to 4x/week). | Increases acetylcholine for enhanced focus. | Possible link to increased stroke risk with long-term use; cycle off. |
| Tongkat Ali | Hormone Support | Morning (cycled). | Supports natural testosterone production. | Must be taken with blood tests to monitor effects. |
| Apigenin | Sleep, Relaxation | Evening (30-60 min before bed). | Aids relaxation and transition to sleep. | Potential anti-estrogenic effects; women should exercise caution. |
Conclusion
Dr. Andrew Huberman's supplement recommendations are not a one-size-fits-all prescription but a researched-based toolbox for optimizing specific aspects of health and performance. He consistently advocates for an intentional approach, starting with fundamental lifestyle factors like proper sleep, nutrition, and exercise before adding supplements. His personal regimen features foundational nutrients like Omega-3s and Vitamin D, a specific stack for sleep (Magnesium L-Threonate, Apigenin, and L-Theanine), and nootropics for focus (Alpha-GPC, L-Tyrosine). For hormonal support, he has discussed cycling herbs like Tongkat Ali and Fadogia Agrestis under careful monitoring. Ultimately, Huberman's message emphasizes personalization, quality sourcing, and measuring effects through self-experimentation, always grounded in a solid foundation of healthy behaviors. He reminds listeners that supplements are enhancers, not substitutes, for a healthy lifestyle.
Navigating Andrew Huberman's Recommendations
When considering Huberman's protocols, start with foundational health habits. Once those are optimized, you can look to targeted supplements based on your specific needs. He advises introducing one new supplement at a time to assess its individual effect and always consulting a healthcare professional before beginning any new regimen. For a more comprehensive look at his approach, visit the Huberman Lab website, where he regularly posts updates based on the latest scientific findings.
Important Consideration
Huberman's supplement stack often includes products from sponsors or partners, such as Momentous or AG1. While he backs these with scientific rationale, remember that his recommendations are influenced by these partnerships. Always seek supplements from reputable, third-party tested brands, regardless of the endorsement, to ensure potency and purity. A rational, purpose-driven approach is the key takeaway from his philosophy.
