Among the plethora of wellness experts, Andrew Huberman stands out, sharing his extensive knowledge through the Huberman Lab and numerous appearances on various podcasts and YouTube videos. The stack of Andrew Huberman supplements we will share will take you from average to superhuman before you know it.
Over numerous hours of tuning into Andrew Huberman’s discussions, we’ve compiled a detailed account of the Stanford University professor’s biohacking supplement stack. It’s an impressive yet intensive list, reflecting his profound understanding and approach towards boosting human health and performance.
While the thought of incorporating a long list of daily supplements, vitamins, and minerals may be overwhelming for some, others may find that even adding just one supplement from this Andrew Huberman Supplements list could be the missing link to optimizing their health. Whether you choose to follow this supplement regimen or take bits and pieces from it, you’re gaining insights from one of the wellness domain’s foremost experts. This exploration into Andrew Huberman Supplements could be your stepping stone towards a healthier, more vibrant life.
What is a Supplement Stack?
Huberman advocates for the efficacy of single-ingredient formulas as they lay the groundwork for a “rational approach to supplementation,” aiding in discovering what resonates best with your body. However, he also acknowledges the merit of multi-ingredient formulas and supplement stacks that, when combined, unfurl a synergistic realm of benefits.
The essence of supplement stacking lies in administering two or more supplements concurrently, orchestrating a synergistic interplay that amplifies the collective benefit. Every supplement stack is usually tailored towards achieving a specific objective.
For instance, a quintessential gut health stack might encompass supplements such as L-Glutamine, Prebiotics, Probiotics, Collagen, or Zinc. On the other hand, a sleep-optimized stack might weave together supplements like GABA, L-Theanine, and Magnesium Glycinate, which, when taken in unison, bolster sleep quality significantly.
In this comprehensive list, we’ll delve into some of the Andrew Huberman Supplements stacks and combinations, spotlighted by Huberman and his podcast guests, that could be valuable additions to your wellness regime. However, it’s imperative to consult with a healthcare professional to ascertain the safety and suitability of these supplement stacks, especially if you are on other medications that might interact adversely. Your journey into the realm of Andrew Huberman Supplements could unveil a horizon of synergistic wellness benefits, tailored to harmonize with your unique health blueprint.
Brain Health and Mental Focus – Andrew Huberman Supplements
Huberman’s remarkable genius and near-superhuman recall of information are utterly captivating, making the prospect of emulating even a fraction of that intellectual prowess incredibly enticing. Diving into the realm of Andrew Huberman Supplements, one can uncover a treasure trove of brain and focus-enhancing supplementation recommendations curated by Huberman. Among these, some supplements like Ashwagandha are suggested to be cycled on and off, hinting at a well-thought-out approach to not just boosting cognitive performance, but also ensuring sustainable usage. By delving into the supplement regimen championed by Huberman, there’s a promise of inching closer towards heightened levels of intelligence and understanding.
Fish Oil
Huberman has shed light on the therapeutic potential of Omega-3 fatty acids, particularly in alleviating symptoms of depression, mirroring the efficacy of prescribed SSRIs. While he hasn’t explicitly mentioned his preference between Krill Oil or Fish Oil, he does hint at a 1000mg dosage of Fish Oil or EPA as being beneficial.
The narrative unfolds further with Omega-3 fatty acids playing a pivotal role, intertwining with the gut microbiome to either bolster or impede our mental and emotional well-being. Fish Oil emerges as a common supplement, often reverberated in Huberman’s discussions. Andrew has revealed that Thorne Super EPA holds the badge of honor as his Omega-3 supplement of choice. Through the lens of Huberman’s insights, the synergy between Omega-3 fatty acids and a balanced gut microbiome unveils a promising avenue for fostering mental health and emotional equilibrium.
Ashwaganda
Ashwagandha, a widely recognized adaptogenic herb, is celebrated for its prowess in invigorating energy, enhancing vitality, and aiding stress management. Huberman earmarks Ashwagandha as a notable player in his supplement stack, one that he cycles through, to “help reduce cortisol…and effects of stress,” a topic he delves into with gusto in the segment, Tools For Managing Stress and Anxiety.
The discourse around Ashwagandha extends further in a riveting conversation between Huberman and Tim Ferriss on the Potent Supplements and Adaptogens Podcast. Huberman elucidates, “Because it lowers cortisol, it should probably be taken later in the day, not early, as the aim is to have lower cortisol levels during the evenings.” This insightful dialogue underscores the strategic timing and the potential impact of integrating Ashwagandha, a gem from the realm of Andrew Huberman Supplements, into one’s wellness regimen, casting a spotlight on the herb’s promise in orchestrating a harmonious stress response.
Alpha-GPC
The consensus around sleep being a paramount cognitive enhancer is robust, with quality sleep standing as a cornerstone for bolstering brain health, learning, and memory. In this vein, Huberman champions certain brain health supplements, one of which is Alpha-GPC, that he incorporates into his routine about four times a week.
Huberman articulates, “I believe Alpha-GPC harnesses real effects, substantiated by high-caliber, peer-reviewed studies, including investigations into mitigating age-related cognitive decline.” He divulges that on occasion, a 600mg dosage of Alpha-GPC is his go-to for harnessing enhanced focus without stirring the sympathetic nervous system into overdrive.
For those seeking to up the ante, a concoction of Alpha-GPC with a shot of espresso or yerba mate could be the elixir for an added cognitive zest! This insight into Andrew Huberman Supplements not only uncovers the potential of Alpha-GPC but also sets the stage for intriguing synergistic combinations to further enrich cognitive vigor.
Phenylethylamine
If you’re indulging in dark chocolate, you might already be acquainting yourself with a dose of Phenylethylamine, albeit in modest amounts. While a few squares of Lindt might satisfy your sweet tooth, they don’t quite hit the mark of a supplemental dose. Huberman, on the other hand, amps it up with an intake of up to 500mg per week or during instances when prolonged work and sharp focus are the call of the day.
Phenylethylamine boasts a portfolio of uses, spanning from enhancing athletic performance, tackling obesity, sharpening focus, to alleviating depression. This hormone-like entity naturally resides in our brain and body, orchestrating a subtle yet impactful dance of effects. Huberman sheds light on its potential, stating, “There is one compound… that increase dopamine, and that’s something called PEA [Phenylethylamine] … I personally take PEA from time to time as a focus and work aid in order to do intense bouts of work. Again, I don’t do that too often. That might be once a week or once every two weeks.”
L-Glutamine
I’ve had a companionship with L-Glutamine over the years, turning to it chiefly for gut health amelioration and repair. This supplement is a celebrated choice among wellness enthusiasts, owing to its versatile benefits spanning gut health, immune fortification, cognitive sharpening, and mood elevation.
“I’ve been taking Glutamine since I was in college, and glutamine also seems to have some possible cognitive enhancing effects.”
The allure of adding Glutamine to your supplement arsenal lies in its role as a chief fuel for lymphocytes, a variant of white blood cells pivotal in bolstering your immune system’s defense against viral and bacterial adversaries.
L-Tyrosine
During a dialogue on the Kevin Rose Show, Huberman divulged that he occasionally leans on a 500mg dose of L-Tyrosine, especially when the situation calls for it.
L-Tyrosine is an amino acid naturally nestled in various food sources including meats, nuts, and some plant-based foods. It stands as a precursor to certain molecules instrumental in dopamine synthesis. Huberman shines a light on the reality that some individuals’ dopamine production is so scant, they necessitate prescription-based dopamine supplements.
“Dietary L-tyrosine supports the healthy production of things like dopamine”, Huberman notes. However, a word of caution accompanies this supplement; there’s a phenomenon known as the L-tyrosine crash. This can manifest as a bout of lethargy, brain fog, and a general dip in energy the following day, which underscores the advice against chronic consumption of L-Tyrosine. This insight into Andrew Huberman Supplements adds a layer of understanding to the nuanced role of L-Tyrosine, offering a balanced perspective on its potential benefits and the caution to exercise when considering its inclusion in your supplement regimen.
Creatine
Creatine holds a distinguished stature in the supplement realm, backed by a plethora of studies examining its merits. A study elucidates, “It is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outcomes will increase performance and promote greater training adaptations.”
You might already have Creatine as a staple in your supplement suite, but the affirmation from the adept himself, Huberman, adds a layer of credence. He reveals a daily regimen of 5mg Creatine Monohydrate, either in the morning or post-workout. However, Huberman’s rationale for embracing Creatine transcends the common pursuit of enhanced exercise performance; he’s more intrigued by the potential boons it bestows upon brain health and cognitive function.
This narrative takes us deeper into the realm of Andrew Huberman Supplements, unveiling a facet of Creatine that extends beyond the conventional, and into a realm of cognitive vitality. Huberman’s unique perspective on Creatine not only accentuates its well-known physical benefits but also casts a spotlight on its potential to foster cerebral wellness, making it a noteworthy consideration for those aiming for a holistic enhancement of both body and mind.
Testosterone Boosters – Andrew Huberman Supplements
Low testosterone (T) is a prevalent concern, affecting a broad spectrum of individuals, regardless of gender. Unveiling a curated list of natural supplements as mentioned by Dr. Huberman, we explore avenues to potentially elevate testosterone levels naturally. The ripple effect of such an upswing can be monumental, ushering in enhanced energy levels, bolstered motivation, muscular hypertrophy and invigorated libido.
Tongkat Ali
Tongkat Ali takes the limelight with its potential to liberate more testosterone, catalyze energy, and foster feelings of well-being alongside libido enhancement. It’s prudent to steer clear of this supplement close to bedtime; instead, its intake is better suited earlier in the day.
Tongkat Ali extends its appeal to both men and women, notwithstanding its tag as a testosterone-boosting supplement. A prevalent misconception floats around, implying women should curtail testosterone while men should minimize estrogen. However, both hormones play crucial roles across the gender spectrum, and Tongkat Ali steps in to support these essential hormonal players. Huberman’s guidance veers towards a daily dose of 400mg of Tongkat Ali, preferably in the early morning hours.
The efficacy of Tongkat Ali got a nod from a 2021 study, unveiling its potential to ramp up testosterone production. Another investigation underscored that, “Stress hormone profile (salivary cortisol and testosterone) was significantly improved by TA supplementation, with reduced cortisol exposure (−16%) and increased testosterone status (+37%)”. This illuminates the prospective benefits of Tongkat Ali, shedding light on its promise to balance pivotal hormones, thereby offering a pathway to enhanced vitality and hormonal harmony.
Fadogia Agrestis
While human-centric studies on Fadogia Agrestis might be on the leaner side, rodent studies unfurl a narrative of testosterone-boosting prowess akin to that of Tongkat Ali. Diving into the discourse on a Joe Rogan Podcast, Huberman elucidates the synergistic potential of Tongkat and Fadogia, stating, “It stimulates the testes to make more testosterone…to give a significant boost in free testosterone. Fadogia is usually taken in 600-700mg dose and…will actually make the testes grow”.
The narrative of testosterone, as Huberman phrases it, is that it “makes effort feel good”. This sentiment carves out a compelling case for supplementing with testosterone amplifying agents like Tongkat Ali and Fadogia Agrestis. The duo heralds a synergistic vigor, priming you to hoist heavier, grind longer, exert more robustly, and essentially amplify your capacity to do more!
This exploration into Andrew Huberman Supplements pivots towards a fascinating synergy of Tongkat and Fadogia, unveiling a potential pathway to not only bolster testosterone but to invigorate one’s diligence and gusto towards tackling physical endeavors. The allure of heightened testosterone levels unfurls as a narrative of enhanced effort and amplified zeal, beckoning with the promise of a more vigorous, hard-charging stance towards one’s goals.
Sleep Enhancement – Andrew Huberman Supplements
Sleep, the cornerstone of wellness, demands keen attention especially when it comes to supplement recommendations aimed at optimizing its quality. Shattering a common notion, Huberman distances himself from the frequently embraced sleep aid, Melatonin, in his nocturnal supplement stack. As revealed in a podcast with Andy Galpin, Huberman shares, “I myself take a sleep cocktail – Magnesium, L-Theanine, and these sorts of things”.
Steering towards the narrative of dependency, Huberman acknowledges the merit in partaking in a “supplement holiday and varying frequency of supplement intake”. This maneuver is aimed at curbing a burgeoning dependency on supplements, not only for ushering in restful slumbers but also for fuelling stimulation and energy.
The overarching theme revolves around nurturing a physiology that autonomously caters to the demands of sound sleep. However, the strategic incorporation of supplements, observed in a cyclical fashion, stands as a beneficial aide to augment sleep quality. This promotes a balanced interplay between natural physiological functions and supplementary aid. The allure of a well-curated sleep cocktail as proposed by Huberman, hints at a pathway leading towards restful nights, thereby contributing to an enriched state of overall well-being.
L-Theanine
The affinity between Huberman and L-Theanine, especially when it comes to fostering sleep, has echoed through various discussions, reverberating within the realms of sleep cocktails and sleep stacks. His endorsement of L-Theanine as a sleep aid has been quite the recurrent narrative.
Delving into his podcast, the Sleep Toolkit: Tools For Optimising Sleep, Huberman delineates a trio of key supplements that champion the cause of tranquil slumbers—L-Theanine, Magnesium Threonate, and Apigenin nestle at the core of this discussion.
“100-400mg of Theanine, taken alone or in a stack, helps you to fall asleep…without grogginess,” Huberman articulates, shedding light on the serene descent into sleep that L-Theanine facilitates. While there isn’t a rigid blueprint mandating a collective intake of these three supplements, the anecdotal theatre buzzes with tales of a synergistic calm descending upon those who choose to meld them together in a sleep-inducing stack.
Apigenin
Apigenin, a cousin of Chamomile, heralds from the verdant realm of plant compounds, boasting a protective shield of antibacterial, antifungal, antiviral, and antiparasitic properties. Yet, amidst this broad spectrum of benefits, our focus zooms in on its prowess as a herald of restful slumber, a quality that has won it numerous accolades from Dr. Huberman.
The narrative around Apigenin unfolds its serene potential through Huberman’s repeated endorsements for its sleep-inducing capabilities. It’s not just a fleeting mention, but a recurrent highlight, emphasizing its potency in ushering in a ‘knock out’ sleep.
In the detailed notes of his Toolkit for Sleep page, Huberman pens down a specific recommendation of a 50mg Apigenin intake, nestled among a dozen robust suggestions aimed at refining sleep quality and orchestrating a harmonious sleep schedule.
Magnesium Threonate or Glycinate
“Taking 145mg of Threonate can be beneficial for most people,” articulates Huberman, shedding light on a dosage that could serve as a ticket to dreamland for many. The narrative around the timing unfolds with a suggestion of a pre-slumber intake, precisely 30-40 minutes before the curtains of nightfall beckon, setting the stage for a peaceful nocturnal retreat.
Huberman’s discourse travels further into the realm of sleep supplements, drawing a comparison that places Threonate and its kin in a more favorable light against the popular melatonin. He paints these supplements as a “preferable to melatonin” choice, attributing this distinction to melatonin’s entanglement with other hormone systems and the questionable levels often reported in many melatonin supplements.
GABA
I’ve personally found GABA to be one of the most effective supplements for better sleep. It’s also on Huberman’s list of go-to sleep aids, alongside his big three sleep cocktail supplements. He mentions taking a mix of 2 grams of Glycine and 100mg of GABA three to four nights a week. I’ve tried a different approach with GABA, taking it every other night. This routine seems to work well for me, helping me fall asleep and stay asleep, especially during times when my lower back pain acts up.
This advice from Huberman gives more options for those looking to improve their sleep with supplements, whether it’s using GABA, Glycine, or Threonate.
Inositol
Huberman mentions adding 900mg of inositol to his usual sleep stack, saying it helps him fall asleep faster, stay asleep, and get back to sleep if he wakes up in the middle of the night. Besides helping with sleep, he also notes that Inositol can help reduce anxiety during the day. So, in a nutshell, Inositol could be a useful supplement for both better sleep and managing daily stress.
Electrolytes and Hydration
Hydration is key for good health and recovery, especially when we push our bodies during intense workouts. Water is usually our first choice, but sometimes we need a bit more to restore our electrolyte balance. That’s where hydration supplements, electrolytes, and essential amino acids step in. They provide the extra help our bodies need, especially during those sweat-heavy sessions.
Electrolyte Powder
Electrolytes are crucial for recovery as they help maintain the balance of fluids in and out of cells, tissues, and organs. They play a vital role in nerve function, muscle control, and maintaining a balanced pH level in the body. When we sweat, we lose essential electrolytes, which if not replenished, can lead to muscle cramps, fatigue, and irregular heartbeat among other issues. Therefore, maintaining an electrolyte balance is vital for optimal recovery post-exercise or during illness.
Huberman often talks about the LMNT Electrolyte supplement for staying hydrated. This supplement comes in a handy sachet and packs 1000mg of Sodium, 200mg of Potassium, and 60mg of Magnesium – known as the big three for hydration. In a podcast episode titled ‘Using Salt To Optimise Mental and Physical Performance’, he and Cole dive into how getting the right balance of electrolytes can boost cognitive function, cut down stress and anxiety, and speed up recovery time.
Essential Amino Acids
Huberman, who’s known for his intense workout routines, has mentioned using ECAAs post-training in several podcasts. ECAAs, or Essential Amino Acids, are key in building proteins, creating hormones, and forming neurotransmitters. They also help with hydration and ensure smooth cellular functions like fluid transport and absorption.
Huberman, in discussing a ‘Rational Approach to Supplementation‘, notes that ECAAs help promote muscle mass, boost energy production, ease muscle soreness, aid muscle repair and recovery, support heart health, and strengthen connective tissues.
The Bottom Line on Andrew Huberman Supplements
There’s a bunch of supplements mentioned here, but you don’t need to take them all. It’s about choosing what’s right for you.
If I had to pick three from this list, I’d go with the Huberman Sleep Cocktail—Magnesium Threonate, L-Theanine, and Apigenin. It’s been a game changer for sleep, which in turn helps with mental health, mood, exercise recovery, easing back pain, and boosting energy.
Remember, it’s smart to talk to a healthcare pro before trying any new supplement, to make sure it’s a good fit for you.