An In-Depth Look at What Supplements Does Andrew Huberman Take Daily?

According to a 2016 study published in Advances in Nutrition, nearly half of Americans do not get enough magnesium through their diets. Neuroscientist Andrew Huberman, known for his data-driven health protocols, strategically uses a carefully selected supplement regimen, including specific forms of magnesium, to optimize his mental and physical performance. This article answers the popular query: What supplements does Andrew Huberman take daily?

Quick Summary

Andrew Huberman's supplement regimen is a science-informed stack designed for brain, hormone, and sleep optimization. He stresses prioritizing foundational behaviors and personalized regimens over relying solely on supplements.

Key Points

• Foundational Health First: Andrew Huberman emphasizes that supplements are secondary to foundational habits like quality sleep, proper nutrition, and exercise.

• Prioritize Key Nutrients: His stack includes fundamental supplements like Vitamin D3, Omega-3s (EPA-focused), and Creatine for broad-spectrum support.

• Use for Targeted Goals: Huberman advocates for using single-ingredient supplements to address specific objectives, such as a focused stack for sleep or cognitive function.

• Monitor Hormone Supplements: For hormonal support, he uses Tongkat Ali and cycles Fadogia Agrestis, underscoring the need for bloodwork to monitor effects and safety.

• Stack for Sleep Quality: His sleep protocol involves Magnesium L-Threonate, Apigenin, and L-Theanine, which work together to promote relaxation and deeper sleep.

• Approach with Caution: Huberman stresses a cautious and informed approach, warning against relying on hype or mega-dosing without scientific rationale.

For those seeking to optimize their health and performance, understanding the supplement protocol of a neuroscientist like Andrew Huberman can provide valuable, science-backed insights. Huberman consistently emphasizes that supplements are meant to complement foundational health behaviors, such as quality sleep, proper nutrition, and consistent exercise, rather than replace them. His regimen is highly strategic, built around targeted physiological goals informed by bloodwork and personal data.

Foundational and General Health Supplements

Huberman's approach to supplementation begins with covering foundational nutritional bases. This includes a daily multivitamin and key micronutrients to ensure his body has the building blocks it needs to function optimally.

• Athletic Greens (AG1): For many years, Huberman has used AG1 as a comprehensive, all-in-one nutritional insurance policy. It contains a blend of vitamins, minerals, probiotics, and adaptogens to support gut health, immunity, and overall energy.
• Omega-3 Fatty Acids (EPA-focused): Huberman stresses the importance of Omega-3s, particularly EPA, for brain health, mood, and inflammation. He aims for 1 to 3 grams of EPA per day to support cognitive function and mood regulation.
• Vitamin D3 and K2: Huberman takes Vitamin D3 to support immune function, hormonal balance, and bone health, often noting the seasonal variability of his dosage. He pairs this with Vitamin K2 to ensure proper calcium utilization. He tests his blood levels to adjust his dosage accordingly.
• Creatine Monohydrate: While widely known for physical performance, Huberman takes 5 grams of creatine monohydrate daily for its significant cognitive benefits, including improved working memory and mental energy.
• L-Glutamine: To support gut health and immunity, especially during stressful periods, Huberman includes 1 gram of L-Glutamine in his daily stack.

Supplements for Sleep and Relaxation

Huberman considers sleep a non-negotiable pillar of health. For those who need assistance falling or staying asleep, he has developed a "sleep cocktail" based on scientific literature.

• Magnesium L-Threonate: This form of magnesium is favored for its ability to effectively cross the blood-brain barrier and enhance deep, restorative sleep by engaging the GABA pathway. Huberman typically takes 140 mg before bed.
• Apigenin: A flavonoid found in chamomile, Apigenin promotes relaxation and sleep by reducing neuronal activity. Huberman takes 50 mg nightly.
• L-Theanine: Found in green tea, L-Theanine promotes relaxation without sedation. Huberman uses 100-300 mg at night to help with falling asleep, though he notes some individuals may experience vivid dreams.

Hormone Support and Vitality

Huberman's approach to hormone health relies on natural compounds to support the body's own hormone production, closely monitoring results via blood tests.

• Tongkat Ali: Also known as Longjack, Huberman uses 400 mg daily to support testosterone levels and libido, often taking it in the morning.
• Fadogia Agrestis: This herb is used to increase luteinizing hormone, which in turn stimulates testosterone production. Huberman recommends cycling this supplement (e.g., 8-12 weeks on, several weeks off) and taking 600 mg, due to more limited human safety data.
• Zinc and Boron: These minerals are crucial for maintaining healthy testosterone levels, and Huberman includes them in his routine. He notes that supplementation is only beneficial if an individual is deficient.

Cognitive Enhancement and Focus (Occasional Use)

For periods of high mental demand or intense focus, Huberman occasionally utilizes nootropics, emphasizing the need for caution and personalization.

• Alpha-GPC: As a precursor to acetylcholine, Alpha-GPC can enhance focus and neuroplasticity. Huberman sometimes takes 300-600 mg before a workout or intense work session.
• L-Tyrosine: This amino acid can boost dopamine and norepinephrine transmission, improving focus and motivation under stressful or demanding conditions.
• Caffeine: When needed for alertness, Huberman consumes caffeine, often from sources like yerba mate or coffee. He notes combining it with L-Theanine can mitigate jitteriness.

Comparing Huberman's Sleep and Focus Stacks

Supplement	Purpose	Use Frequency	Notes
Magnesium L-Threonate	Sleep & Cognition	Nightly	Crosses blood-brain barrier for better effect.
Apigenin	Sleep & Relaxation	Nightly	Promotes relaxation via GABA pathways.
L-Theanine	Sleep & Calm Focus	Nightly (sleep), Morning (focus)	Higher dose at night, lower with caffeine in AM.
Alpha-GPC	Focus & Cognition	Occasionally	Boosts acetylcholine for focus; potential stroke risk with long-term use in some cohorts.
L-Tyrosine	Focus & Motivation	Occasionally	Precursor to dopamine and norepinephrine.

A Concluding Note on Supplementation

Andrew Huberman's detailed supplement protocol is a testament to his philosophy of leveraging science to optimize his own health. However, his most consistent advice is that supplements are secondary to foundational, healthy habits. He advocates for a personalized approach, strongly recommending blood tests to identify individual deficiencies and monitor the effects of supplementation, especially for hormone-altering compounds. His regimen is not a one-size-fits-all prescription but a blueprint for informed self-experimentation, reminding us to always approach these tools thoughtfully and with caution. As with any new regimen, consulting a healthcare professional is paramount.

For more detailed information on specific supplements, resources like Examine.com offer in-depth, science-based analysis.

Conclusion

Dr. Andrew Huberman's supplement list offers a meticulously curated approach to enhancing specific aspects of health, guided by research and personal feedback. From foundational support with Vitamin D3 and EPA-rich Omega-3s to targeted stacks for improving sleep quality and cognitive function, his choices reflect a deep understanding of biological mechanisms. He judiciously includes compounds for hormone support, like Tongkat Ali and Fadogia Agrestis, while emphasizing the critical importance of bloodwork and cautious use. Ultimately, Huberman's protocol is a prime example of disciplined biohacking, demonstrating that while supplements can be powerful tools, they are most effective when layered upon a solid foundation of optimal lifestyle choices. He consistently reminds his audience that there are no shortcuts to long-term health and performance.

Frequently Asked Questions

What supplements are in the Huberman sleep cocktail?

The Huberman sleep cocktail includes Magnesium L-Threonate (140-200 mg), Apigenin (50 mg), and L-Theanine (100-300 mg), taken 30 to 60 minutes before bed to promote relaxation and deep sleep.

Why does Andrew Huberman take Omega-3 fatty acids?

He takes Omega-3 fatty acids, with a specific focus on high EPA content, for improved cognitive function, mood regulation, and inflammation control. He recommends getting 1 to 3 grams of EPA per day.

Does Huberman cycle his supplements?

Huberman cycles certain supplements, like Fadogia Agrestis, recommending an 8-12 week on, followed by off-period cycle due to limited long-term human data and potential side effects. However, he takes other supplements, like Tongkat Ali and Creatine, continuously.

What is Huberman's approach to supplements for testosterone?

He uses natural supplements like Tongkat Ali and Fadogia Agrestis to support the body's own hormone production. He strongly recommends monitoring hormone levels with bloodwork before and during supplementation.

What is Creatine's purpose in Huberman's stack?

Huberman primarily takes 5 grams of Creatine Monohydrate daily for its cognitive benefits, including enhanced memory and mental energy, in addition to its well-known physical performance advantages.

What does Huberman say about Athletic Greens (AG1)?

Huberman has used AG1 for years and considers it a comprehensive "foundational" supplement to ensure broad nutritional coverage, supporting gut health, energy, and immunity.

Does Andrew Huberman use melatonin?

No, Huberman avoids using melatonin due to concerns about its potential to disrupt the body's natural hormone balance and potential issues with inconsistent dosing in supplements. He prefers his magnesium/apigenin/theanine stack for sleep.