The challenges of modern life often leave us feeling like we're constantly playing catch-up, struggling to maintain focus at work, or yearning for just one night of restorative sleep.
It's an often relentless cycle that seems unbreakable, yet the quest for solutions has led many of us to explore the advice, protocols and supplement regimes developed and suggested by industry-leading experts such as Dr. Andrew Huberman.
Dr. Huberman is an associate professor of neurobiology at Stanford University School of Medicine. With his groundbreaking work in neuroscience, he offers up a roadmap to better health. This roadmap is not just theoretical; it's an approach to supplementation for health that's backed by science and practical application.
His supplement recommendations, often discussed on the Huberman Lab Podcast, are meticulously researched and tailored to address the specific challenges we face in cognitive function, sleep quality, and overall well-being.
Quick Note: Youâll soon see that most of the supplements we direct you to are produced by a brand called âLive Momentousâ. This is not just because itâs a brand we personally use and rate highly (although it is) - but itâs also the only supplement company that Andrew Huberman has officially partnered and collaborated with.
Righto - letâs check it all out.
Andrew Huberman Supplements Recommendations:
Sleep Supplements
Sleep is not merely a 'shutdown' phase for the body; it's a critical physiological function that affects every aspect of our healthâfrom cognitive performance to emotional stability. Dr. Andrew Huberman has often emphasized the importance of quality sleep, citing it as a cornerstone for overall well-being.
Before we dive into the key sleep supplements he recommends, you can check out our unboxing video of the âAndrew Huberman Sleep Stackâ to get a quick first-hand look at what you can expect in an order:
Magnesium L-Threonate
Magnesium, particularly in its L-Threonate form, is gaining traction on social media as a popular sleep aid. This unique form of magnesium not only crosses the blood-brain barrier but also influences brain waves, thereby accelerating sleep onset and helping you fall asleep faster. Dr. Huberman recommends a dosage of 145mg or more, which has been shown to improve sleep quality by promoting relaxation and drowsiness.
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Theanine
This amino acid, commonly found in tea leaves, has been recommended by Dr. Huberman in dosages ranging from 100 to 400mg. Theanine may help to calm the mind, making it easier to fall asleep.
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Apigenin
A natural compound found in various plants like chamomile and parsley, Apigenin has been recommended by Dr. Huberman in dosages of 50-200mg. It may act as an anxiety-lowering compound, thus helping promote sleep.
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GABA & Glycine
Both of these compounds are neurotransmitters that may play a role in promoting relaxation and sleep. Dr. Huberman suggests taking 100 milligrams of GABA and 2g of glycine every third or fourth night to enhance sleep quality.
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Myo-Inositol
Inositol is another supplement that Dr. Huberman takes every other night. Known as a carbocyclic sugar that plays an essential role in various physiological processes, inositol is crucial for cell membrane integrity and the function of cells in the brain and other tissues. A dosage of 900mg is recommended for promoting better sleep.
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Dr. Huberman also advises a holistic approach to sleep that extends beyond this sleep cocktail. He recommends morning exposure to bright light and a dim environment in the evening to regulate circadian rhythms. A cooler room temperature can also facilitate better sleep. Additionally, he cautions against caffeine or alcohol close to bedtime and stresses the importance of a consistent sleep schedule for long-term sleep quality.
Cognitive Enhancement Supplements
Nootropics, also known as 'smart drugs,' are substances designed to improve cognitive functions such as focus and concentration, memory, creativity, and motivation. Dr. Andrew Huberman has extensively researched these compounds, highlighting their potential benefits for brain health. These insights form the basis of what could be considered an "Andrew Huberman supplements" list, emphasizing the role of nootropics in enhancing cognitive performance.
Alpha-GPC
Alpha-GPC is a supplement rich in choline, known for its potential to improve attention and memory, making it a valuable supplement for those concerned about cognitive decline. Dr. Huberman recommends a dosage of 300 mg of Alpha-GPC, which has been shown to potentially improve attention and memory.
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L-Tyrosine
This amino acid serves as a building block for neurotransmitters like dopamine and norepinephrine. Dr. Huberman suggests taking 500mg of L-Tyrosine to improve focus and mitigate the cognitive effects of stress and fatigue.
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Phenylethylamine (PEA)
PEA is another compound that Dr. Huberman endorses for cognitive improvement. It functions as a central nervous system stimulant and may enhance mood and focus. Dr. Huberman combines 500 mg of PEA with 300 mg of Alpha-GPC. This may give short bursts of dopamine that lasts for approximately 30 to 45 minutes.
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Omega-3 Fatty Acids
Omega-3 fatty acids, specifically EPA and DHA, are vital for brain health. Dr. Huberman advises a daily intake of 1,000mg of EPA to act as an antidepressant and possibly enhance cognitive abilities.
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While nootropics and other supplements for brain health may offer significant benefits for cognition, they are not without risks. It's always important to consult your healthcare provider for personalized advice.
Fitness and Bodybuilding Supplements
Physical health and performance aren't just about the hours you put in at the gym; it's also about how you support your body nutritionally. Dr. Andrew Huberman has provided insights into supplements that can significantly enhance athletic health and performance.
Creatine
Creatine, specifically creatine monohydrate, is one of the most researched and supported supplements for increasing muscle mass and strength. Dr. Huberman recommends a dosage of 5g per day, which aligns with multiple studies showing its potential in improving athletic performance.
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Essential Amino Acids
Amino acids are the building blocks of protein and are crucial for muscle repair and growth. Dr. Huberman also suggests supplementing with a balanced mix of essential amino acids to support muscle recovery and growth.
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Glutamine
For muscle recovery, Dr. Huberman also recommends adding glutamine to your post-workout regimen.
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Electrolyte
To maintain hydration and improve athletic performance, consider an electrolyte supplement as part of your regimen.
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Testosterone-Boosting Supplements
Herbal supplements like Tongkat Ali and Fadogia Agrestis are recommended by Dr Andrew Huberman for their potential to naturally stimulate the testes to produce more testosterone and elevate hormone levels.
Tongkat Ali
This herbal supplement is known for its potential to increase total testosterone levels. Dr Huberman said that taking tongkat ali at a daily dosage of 400mg may help boost testosterone and improve athletic performance.
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Fadogia Agrestis
Another herbal supplement, Fadogia Agrestis is recommended by Dr. Huberman for its testosterone-boosting properties. A daily dosage of 425mg is suggested for optimal results. Do note that Fadogia Agrestis can be toxic in high doses, so it is advisable to stick to the recommended daily dosage.
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Some people incorporate Fadogia Agrestis into their supplement regimen by following a cycling pattern. One option is to cycle it for 8 weeks on, followed by 2 weeks off. Another option is to cycle it for 12 weeks on, followed by a month off
Fat-Burning Supplements
Caffeine
Caffeine is a well-known stimulant that can also aid in fat burning. Dr Huberman recommends a dosage of 100-400mg around 30 to 45 minutes before exercise to increase fat oxidation. For a natural energy boost, Dr. Huberman often suggests yerba mate as an alternative to traditional caffeine sources.
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Berberine
This compound has shown potential to reduce insulin levels, thereby increasing fat oxidation. Dr. Huberman suggests a dosage of 500 mg two to three times daily.
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Acetyl-L-Carnitine
This supplement is instrumental in shuttling fatty acids to the mitochondria for energy conversion. Dr. Huberman suggests taking between 500-2,000mg daily. Keep in mind, however, that elevated doses could lead to an increase in TMAO, a byproduct of gut bacteria that may adversely affect heart health. One way to counteract this is by adding garlic to your meals or taking 600 mg of garlic extract supplement.
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While these supplements can offer a boost, they're most effective when part of a broader health regimen. A balanced diet rich in nutrients and regular physical activity are still essential components for achieving your fat-burning goals.
Stress and Anxiety Supplements
Stress and anxiety are pervasive issues that can severely impact both mental and physical health. Dr. Andrew Huberman has offered valuable insights into supplements that can help manage these conditions effectively.
Ashwagandha
Ashwagandha is a well-known adaptogen that has been shown to reduce cortisol levels. Dr. Huberman recommends a daily dosage of 300 mg taken twice a day to manage stress effectively. However, he suggests short-term use to avoid tolerance and advises taking the first dose in the afternoon to align with natural cortisol rhythms. He also cautions against using it right before exercise to preserve the cortisol spike beneficial for workouts.
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Rhodiola Rosea
Rhodiola Rosea is an adaptogenic herb valued for stress alleviation and mood improvement. Dr. Huberman recommends dosages between 500mg and 1500mg during high-stress periods. Opt for a Rhodiola extract with 3% rosavins and 1% salidroside for best results. Take on an empty stomach but avoid close to bedtime due to its slight stimulant effect.
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Lionâs Mane
Lion's Mane is a mushroom extract that has been shown to have neuroprotective effects. Dr. Huberman recommends this supplement for its potential to reduce inflammatory cytokines, thereby alleviating stress. A dosage of 1000mg is suggested.
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Why Trust Dr. Andrew Huberman?
Dr. Andrew Huberman is a neuroscientist and tenured professor at Stanford University School of Medicine. He has gained recognition for his groundbreaking research in the fields of brain development, brain plasticity, and neural regeneration. Dr. Andrew Huberman's work has been published in numerous scientific journals, solidifying his reputation as a leading expert in neuroscience.
Dr. Huberman heads the Huberman Lab at Stanford, which focuses on understanding how the brain functions, adapts, and recovers from trauma. The lab employs a multidisciplinary approach, combining techniques from molecular biology, engineering, and behavioural analysis to study the complexities of the human brain.
Why You May Need Supplementation
While a balanced diet is crucial for overall health, there are instances where supplements can provide essential nutrients that might be lacking. Dr. Andrew Huberman emphasizes the role of supplements in filling these nutritional gaps, especially for those who have specific health goals or dietary restrictions.
For example, Omega-3 supplements, commonly found in fish oil, can be beneficial for those who don't consume enough fatty fish. Similarly, vitamin D supplements can be crucial for individuals who don't get enough sun exposure.
Dr. Huberman often discusses how targeted supplementation can complement a balanced diet and lifestyle. He also recommends blood tests to ensure you're not deficient in any essential nutrients.
It's important to remember, however, that supplements are not regulated so it's crucial to consult with healthcare providers before you add supplements to your regimen.
Frequently Asked Questions (FAQs)
How Many Hours of Sleep Does Huberman Recommend?
Dr. Huberman strongly recommends getting between 7 and 9 hours of quality sleep each night. He emphasizes that this range is not just about quantity but also about the quality of sleep, which plays a crucial role in cognitive function and overall health.
Can You Take L-Theanine and Magnesium Together?
According to Dr. Huberman, combining L-theanine and Magnesium is generally considered safe and can even synergize to improve sleep quality. He suggests that this combination can be particularly beneficial for those who have trouble falling asleep or staying asleep through the night.
Does Andrew Huberman actually take AG1?
Yes, Dr. Andrew Huberman previously mentioned that he has been using Athletic Greens or AG1 for over 12 years and even has them as a sponsor for his podcast. He takes AG1 once to twice daily, citing its rich blend of vitamins, minerals, and probiotics as the primary reasons for incorporating it into his daily regimen.
What Magnesium Does Huberman Recommend for Sleep?
Dr. Huberman specifically recommends Magnesium L-Threonate for improving sleep quality. This form of magnesium is known for its ability to cross the blood-brain barrier, making it particularly effective for enhancing relaxation and sleep.
Final Thoughts on Andrew Huberman Supplements
Dr. Huberman's work is a compelling reminder that the pursuit of optimal health is an ongoing process, benefiting from a blend of scientific rigour and everyday practicality.
If you aim to improve sleep, boost brainpower, or enhance athletic performance, these supplement recommendations offer a well-researched starting point. But remember, the true potential of these supplements is realized when they're integrated into a broader health strategy.
According to Huberman, this should include not just supplements but also key pillars such as sleep, sunlight, movement, nutrition, and social connection. By integrating these key components, you're adopting a lifestyle that's not just about pills or quick fixes, but about long-term, scientifically supported well-being.