Month: September 2024

Andrew Huberman is a renowned neuroscientist and professor of neurobiology at Stanford School of Medicine. 

Huberman has hosted the Huberman Lab podcast since 2021, and one of his often-discussed topics is supplements and how they help to improve:

• Mental focus
• Cognitive function
• Sleep quality 
• Testosterone
• General health

In this article, we’ve compiled the different supplements Huberman himself takes to improve his well-being in the above areas.

How we researched this supplement list: We used a combination of Andrew Huberman’s podcasts, scientific articles, studies, relevant blogs, and the personal experiences of those who have tried the products.

So, without further ado…

Andrew Huberman Mental Focus Supplements

Huberman reportedly takes three different supplements to boost mental clarity and improve focus. They are:

• Alpha-GPC
• L-tyrosine
• Phenylethylamine (PEA)

Huberman takes these supplements at different times and does not combine them. However, he does combine them with some of the other supplements in this list. 

Before we get into the details of each focus supplement, here’s a handy cheat sheet summary.

Alpha-GPC

Alpha-GPC is a focus-enhancing supplement Andrew Huberman uses for hard workouts and work sessions. It is a cholinergic compound that appears to help prevent cognitive decline and support cellular membranes, according to Examine.

Huberman occasionally takes Alpha-GPC when he wants to push himself in the gym or needs extra focus for his cognitive work. Generally, he takes his dose with an espresso or yerba mate (a traditional South American herbal drink).

Very rarely, Huberman will increase his dose to 600 mg. However, he says this takes him to the limit of his comfort zone, and adding caffeine would surpass his limits.

Andrew Huberman suggestions:

• Take it early in the day: Alpha-GPC isn’t a typical stimulant, but it does have a stimulating effect. It’s best to avoid taking it too late in the day to avoid impacting sleep.
• Eat garlic the same day: Alpha-GPC was shown to increase the risk of stroke in long-term users by 46% over 10 years as it increases levels of TMAO in the blood. Allicin, which is found in garlic, helps to lower TMAO levels. You can also take a 600 mg garlic capsule for the same effect.

Huberman’s Dose: 300 mg, up to 3-5x per week

Huberman’s Preferred Brand: Unspecified

L-tyrosine

L-tyrosine, sometimes called tyrosine, is a dopamine precursor and non-essential amino acid. Huberman uses it not more than once a week to improve focus and attention, such as when he needs to work late to meet a deadline (although this is something he actively avoids).

Studies suggest that L-tyrosine supplementation helps improve performance and memory in stressful situations and can help improve alertness.

Andrew Huberman suggestions:

• Don’t take it if you’re sleep-deprived: Although L-tyrosine has been shown to improve memory, reasoning, and alertness in sleep-deprived people, Huberman advises against taking it for sleep-deprivation.
• Don’t take it after 2-3 pm: Unless you plan to pull an all-nighter!
• Be careful if you have bipolarity, depression, or any dopamine-sensitive condition: Huberman advises people with these conditions to exercise caution with these compounds as they can have adverse effects.

Huberman’s Dose: 500 mg-1,000 mg occasionally, not more than once per week

Huberman’s Preferred Brand: Momentous L-tyrosine

Phenylethylamine (PEA)

Huberman very occasionally (not more than once every one to two weeks) takes Phenylethylamine (PEA) to increase dopamine levels and enhance focus for work. 

PEA creates a sharp increase in dopamine with a transient effect lasting 30 to 45 minutes. Compared to L-tyrosine, Huberman notes PEA has a much more regulated and balanced feeling. 

If Huberman is going to do an intense bout of focused work, he will combine 500 mg PEA with 300 mg Alpha-GPC and 100-200 mg of caffeine.

Andrew Huberman suggestions:

Huberman’s suggestions for PEA are the same as for L-tyrosine. Be cautious if you have dopamine-sensitive conditions and don’t take after 2-3 pm. It’s a good idea to limit caffeine intake when using these supplements to avoid the jitters.

Huberman’s Dose: 500 mg as needed

Huberman’s Preferred Brand: Unspecified

Andrew Huberman Cognitive Function Supplements

Good cognitive function is vital for general well-being and maintaining productivity. Andrew Huberman uses the following supplements for cognitive function:

• Omega-3 Fatty Acids
• Glutamine
• Creatine

Omega-3 Fatty Acids

To keep your brain functioning in tip-top shape, you need fatty acids like Omega-3 and Omega-6. While most of us get enough Omega-6 in our diets, many people don’t get enough Omega-3, especially those of us who, like Huberman, don’t eat much fish.

Huberman’s Dose: 2-3 g of EPA per day

Huberman’s Preferred Brand: Thorne Omega 3, Momentous Omega-3

Glutamine

Glutamine is an amino acid that is naturally found in dietary sources. 

Huberman has taken glutamine supplements since he was in college, to help prevent colds and flu, as it has been shown to provide fuel for the immune system and boost intestinal health by maintaining the intestinal barrier.

He continues to take it because studies have shown it to help with cognitive function.

There’s some evidence that Glutamine can offset sugar cravings and help tell the brain we are full and sated.

 Andrew Huberman suggestions:

Huberman recommends Glutamine supplementation, especially for those who suffer from sleep apnea as it is shown to help negate hypoxic (lack of oxygen to the brain) cognitive dysfunction and decline.

Huberman’s Dose: 1-10 g daily

Huberman’s Preferred Brand: Thorne L-Glutamine

Creatine

Creatine is a popular supplement for bodybuilding, but Huberman primarily takes the supplement to boost cognitive function.

The supplement has been shown to improve short-term memory, intelligence, and reasoning, and Huberman uses it for its reported ability to support the prefrontal cortex which contributes to concentration and focus.

Huberman doesn’t take creatine at a specific time or with a certain drink but tends to mix it with whatever he’s drinking at the time and takes it when he remembers, either in the morning or post-workout.

Andrew Huberman suggestions:

• • Avoid gastrointestinal distress by taking creatine with food, or starting with smaller doses.
  • Stay hydrated when using creatine.
  • Take creatine consistently for it to be effective, and don’t be put off if you don’t see results for a few weeks.

• Opt for creatine monohydrate as it is the most extensively researched.

Huberman’s Dose: 5 g daily

Huberman’s Preferred Brand: Thorne Creatine

Andrew Huberman Sleep Supplements

Andrew Huberman reportedly struggles with sleep and often used to work all night earlier in his career. He very rarely does this now and prioritizes getting proper sleep.

When Huberman struggles with sleep, he uses the following supplements:

• Magnesium L-Threonate or Magnesium Bisglycinate
• Theanine
• Apigenin
• Inositol

It’s important to note that Huberman recommends experimenting with sleep supplements to find the best individual or combination that works for you. He also suggests making behavioral, nutritional, and lifestyle changes before opting for supplements.

Magnesium L-Threonate

This supplement has been shown to shorten the length of time it takes to fall asleep and to improve the quality and length of sleep.

Magnesium L-Threonate engages the GABA pathway to help switch off parts of the brain that prevent sleep. It’s also shown to cross the blood-brain barrier and is more bioavailable than other forms of magnesium, so the body can efficiently absorb and use it.

Andrew Huberman suggestions:

• • Combine with Apigenin: If you find magnesium L-threonate doesn’t work for you, Huberman recommends pairing it with apigenin.

• Substitute with Magnesium Bisglycinate. It works in the same way.

Huberman’s Dose: ~140 mg daily, one hour before bed

Huberman’s Preferred Brand: Momentous, Thorne

Theanine

Theanine increases an inhibitory neurotransmitter called GABA that helps reduce forebrain activity. In doing so, it helps the brain and body transition to sleep.

Furthermore, it uses the same receptors as glutamate, and by reducing the amount of receptors available for glutamate it helps the brain relax as alertness is reduced.

Andrew Huberman suggestions:

• Ideal for stress as well as sleep: Huberman notes that theanine is beneficial for reducing anxiety and stress as it helps the brain relax, so it’s ideal for those who experience high stress levels every day.
• Vivid dreams, sleepwalking, and night terrors: Theanine has been shown to cause very vivid dreams, so it may not be advisable for those prone to sleepwalking or night terrors to take the supplement in high doses, or at all.
• Sleep stack: Huberman recommends theanine as part of a sleep stack with magnesium L-threonate and apigenin.

 Huberman’s Dose: 100 to 400 mg daily, one hour before bed

Huberman’s Preferred Brand: Thorne Theanine, Momentous L-Theanine

Apigenin

Apigenin is a naturally occurring bioflavonoid that makes up 65% of the flavonoid content of chamomile tea.

As with the other supplements Huberman uses for sleep, apigenin interacts with the GABA neurotransmitter. In this case, it increases enzyme activity related to GABA metabolism, helping to stop overthinking and anxiety and allowing the brain to fall asleep.

Andrew Huberman suggestions:

• Apigenin is an estrogen inhibitor: “Women who want to keep their estrogen levels high […] should probably avoid taking apigenin altogether and men [should] take that into consideration too.”
• Experiment: Responses to apigenin can vary, so be sure to experiment with doses and isolate variables to find the best combination for your needs.

Huberman’s Dose: 50 mg every third night or so, one hour before bed

Huberman’s Preferred Brand: Momentous Apigenin

Inositol

Inositol is a sleep-enhancing supplement that Dr. Huberman occasionally uses alongside his regular sleep stack. Combining inositol, magnesium threonate, theanine, and apigenin helps people fall asleep faster and more easily and helps with staying asleep.

It’s beneficial for those who wake up in the night and struggle to fall asleep again.

Andrew Huberman suggestions:

• Restrict usage to the late evening or later half of the day, particularly in high doses: Inositol is a mild sedative, which is why it works so well for sleep. It’s therefore best to take it closer to sleep to avoid the sedative effect impacting your productivity in the day.
• Start with lower doses: As with any supplement, it’s best to start at a low dose and work up if needed. Huberman recommends starting with 1-2 g per day and monitoring for side effects. Large doses can cause gastric discomfort.

Huberman’s Dose: 900 mg of myo-inositol daily, one hour before bed

Huberman’s Preferred Brand: Momentous Inositol

Andrew Huberman Testosterone Supplements

Testosterone is a vital hormone in both men and women. It is the male sex hormone and plays many roles in masculinization, including:

• Facial hair and potential hair loss
• Muscle size
• Bone growth
• Strength (bones and muscles)
• Libido (sex drive)
• Sperm production

Although men have much higher levels of testosterone, it’s important for the proper functioning of the ovaries, bone strength, and libido in women.

Huberman uses the following supplements for balancing and boosting his testosterone levels:

• Tongkat ali
• Zinc
• Boron

Tongkat Ali

Studies have shown that tongkat ali (also called Eurycoma longifolia and longjack) increases testosterone production. It’s understood to increase free testosterone levels by reducing sex hormone-binding globulin (SHBG), a protein that binds with testosterone, making it inactive.

It can be beneficial for both men and women.

Andrew Huberman suggestions:

• Dose recommendation: Huberman recommends a dose ranging from 200 to 600 mg, starting with 200 mg and adjusting as needed.
• Take it early in the day: Dr. Huberman usually takes his tongkat ali dose early as it has a mild stimulant effect.
• Cycle: Though Huberman himself doesn’t cycle tongkat ali, Dr. Kyle Gillett mentions in one podcast episode that users may wish to cycle (11 months on, one month off, or three weeks on, one week off if combined with Fadogia agrestis) to prevent potential long-term effects on aromatase and as an estrogen receptor modifier. 

Huberman’s Dose: 400 mg daily

Huberman’s Preferred Brand: Momentous Tongkat Ali

Zinc

Zinc is found in the testes of humans, fish, and other animals in very high concentrations. It is crucial for its role in the enzymatic function of the testes, such as the function of androgen-binding proteins.

Huberman notes that zinc combined with vitamin B6 can inhibit prolactin and increase dopamine, which indirectly contributes to higher testosterone levels.

 Andrew Huberman suggestions:

• Take with food: Zinc can make you nauseous, so it’s best taken with a meal.

Huberman’s Dose: ~15 mg (not confirmed), daily

Huberman’s Preferred Brand: Momentous Zinc Picolinate

Boron

Boron is an element that has been shown to increase free testosterone levels by reducing SHBG, much like Tongkat Ali.

In one of Huberman’s podcast episodes, Dr Kyle Gillett mentioned that boron is naturally found in soil in areas like Greece and Turkey, so eating dates or raisins grown in these areas is a good source of dietary boron.

Huberman’s Dose: 2 to 4 mg daily

Huberman’s Preferred Brand: Unspecified

Andrew Huberman General Health Supplements

Andrew Huberman takes a few different supplements daily to improve his general health. These include:

• Opti-Men multivitamin
• Athletic Greens AG1
• Vitamin D
• Vitamin K2
• Ashwagandha
• Rhodiola Rosea

Vitamin D

Vitamin D is crucial for immune function, hormone regulation, and general health. If you have a vitamin D deficiency, you may be more susceptible to colds, flu, and other health issues.

Vitamin D levels can be maintained through exposure to natural sunlight, so it’s one of many reasons why getting outside in the sun is good for us.

Huberman references a study that found supplementing with vitamin D offers users protection from acute respiratory tract infections.

Andrew Huberman suggestions:

• Get tested first: The ideal dose of vitamin D varies greatly, so Huberman recommends getting your levels tested first to establish the optimum dose for you.

Huberman’s Dose: 5,000 to 10,000 IU of vitamin D3 per day

Huberman’s Preferred Brand: AG1, Momentous Vitamin D3

Vitamin K2

Vitamin K2 helps with calcium regulation and therefore contributes to stronger bones and teeth. It also plays an important role in cardiovascular health by directing calcium away from the arteries, assisting with healthy blood flow. 

Andrew Huberman suggestions:

• Combine with vitamin D3: Huberman takes vitamins D3 and K2 together to enhance the cardiovascular and calcium regulation benefits.
• Get regular blood work: Regular blood tests are recommended to tailor the specific amounts of each vitamin you need.

Huberman’s Dose: Huberman doesn’t specifically state his dose.

Huberman’s Preferred Brand: AG1, Thorne Vitamin K

Ashwagandha

Ashwagandha is a powerful adaptogen that is used for managing stress and anxiety.

It is known to reduce cortisol levels in several studies, showing a reduction of around 14.5% to 27.9% in healthy, stressed individuals. It may also improve anxiety symptoms like memory issues and heart palpitations.

Andrew Huberman suggestions:

• Cycle: Huberman recommends cycling Ashwagandha, not taking it for more than two weeks at a time and following it with a break of a similar length. This is to avoid potential adverse effects on the functioning of the liver and thyroid. 
• Take it later in the day: Cortisol has a bad reputation, but it does play a few important roles, one of which is in the sleep-wake cycle. To avoid disrupting this cycle, take Ashwagandha in the afternoon or evening.

 Huberman’s Dose: 250 to 300 mg, twice a day as needed

Huberman’s Preferred Brand: Unspecified

Rhodiola rosea

Rhodiola rosea is an adaptogen and has been used for centuries in the treatment of anxiety, depression, and fatigue. It has been shown to improve symptoms of burnout, a condition arising from chronic stress.

Rhodiola rosea acts as a modulator for cortisol that helps to balance cortisol levels rather than increasing or suppressing them. It’s not yet confirmed how it does this.

Andrew Huberman suggestions:

• Look for high-quality: Prevent potential interactions by sourcing Rhodiola rosea that has no other additives or is combined only with other adaptogens.

Huberman’s Dose: Huberman recommends a dose of 100 to 200 mg, but his personal dose is unspecified. 

Huberman’s Preferred Brand: Thorne Rhodiola

Andrew Huberman Supplement Guidelines

Before you dive headfirst into the world of supplementation, you should be aware of some key best practices. They are:

• Start small: Huberman often notes that the best way to start testing out a new supplement is with the smallest recommended dose. If it doesn’t work for you, try increasing it. If you have unpleasant side effects at a higher dose, reduce it.
• Isolate the variables: Specific goals can be achieved with a range and/or combination of supplements. Huberman advises starting with one and testing it for a week, then cycling to the next and comparing results. For example, if you want to improve your sleep, start with a week of magnesium L-threonate, followed by a week of theanine, and then a week of apigenin. If you don’t see the results you want, try combining them.
• Always speak to a doctor first: It’s crucial to speak to your doctor before starting any new supplement. They can ensure you are fully aware of the risks and help you avoid any nasty side effects.
• Get regular blood work: Regular blood tests are key to ensuring your supplementation plan is working and that you are taking the right dose. It can also help you see if you have deficiencies or surplus amounts of vitamins, hormones, adaptogens, etc. in your blood.