This article's KEY TAKEAWAY from Huberman supplements is by incorporating some supplements into your daily routine, you can work to enhance your cognitive abilities, improve sleep quality, and maintain optimal health.
STOP BEFORE READING #1: Recommendations are always changing with new research and science. What supplements CEO Dr. Rick Cohen, M.D. use daily instead with dosage?
STOP #2: Learn about the what the Root Cause Supplement Protocol is and why this supplement protocol may be even better than what Mr. Huberman suggests in this article with dosing for living your best life. It gets a little complicated below, the goal should be to simply and easy maintain to what's really needed at the base level for the best benefits.
Supplements are commonly used by individuals seeking to optimize their health and well-being. In this article titled "Andrew Huberman's Supplements List" by FastLifeHacks, the author explores the recommended supplements suggested by Dr. Andrew Huberman, a world-renowned neurobiologist and expert in the field of brain health and performance. Dr. Huberman's extensive knowledge in neuroscience has provided insights into the impact of certain supplements on brain function, cognitive abilities, and overall vitality. The article delves into the specific supplements he suggests incorporating into one's daily routine to enhance mental clarity, physical energy, and overall cognitive performance. Throughout the article, readers will find a comprehensive list of recommended supplements, each accompanied by a brief description, highlighting their purported benefits. From crucial vitamins such as Vitamin D and Vitamin B12, which play vital roles in maintaining brain health, to adaptogens like Rhodiola Rosea and Ashwagandha, known for their stress-reducing properties, Dr. Huberman's recommendations cover a wide range of needs. The article also sheds light on the significance of omega-3 fatty acids in supporting brain health, with specific focus on the highly beneficial DHA and EPA. Additionally, Dr. Huberman emphasizes the role of magnesium, an essential mineral that contributes to neurotransmission and overall neuronal function. In conclusion, this article serves as a valuable resource for individuals looking to enhance their mental clarity, focus, and overall cognitive well-being. By incorporating Dr. Andrew Huberman's recommended supplements into their daily regimens, readers have the potential to optimize their brain health and improve their overall quality of life.
Below is a list of dietary supplements that Andrew Huberman, an American neuroscientist, uses and/or discusses, along with supplement dosage.
Supplements for Increasing Testosterone:
Tongkat Ali – 400 mg taken daily
Fadogia Agrestis – 400 – 600 mg daily, cycled
Huberman combines Tongkat and Fadogia, but they can also be taken separately.
Zinc – important for maintaining healthy testosterone levels
Boron – 2 – 4 mg per day
Supplements for Improving Sleep Quality:
Magnesium L-Threonate – 140 mg
Theanine – 100-300 mg
Apigenin – 50 mg
More recently added:
Inositol – 900 mg
Huberman takes all 4 together around 60 minutes before bed.
Occasionally, when having difficulty sleeping, he adds:
GABA – 100 mg
Gylcine – 2 grams
Supplements for Boosting Mental Sharpness and Focus:
Alpha-GPC – 300 mg
L-Tyrosine – 500 mg
Phenylethylamine (PEA) – 500 mg
Generally taken at separate times, rather than combined.
Supplements for Maintaining Good Cognitive Function:
Omega-3 Fatty Acids – 2-3 grams of EPA daily
Glutamine – daily use
Creatine – daily use
Further Supplements Huberman Takes:
Vitamin D – important steroid hormone (see why oral Vit D this is not ideal)
Vitamin K2 – for cardiovascular health
Athletic Greens – broad spectrum micronutrients (see why this is a waste of money)
Rhodiola Rosea – an ‘adaptogen’ that can reduce perceived fatigue
Ashwagandha – an ‘adaptogen’ that can reduce cortisol (stress hormone)
Multivitamin – broad spectrum vitamins and minerals (see of better alternative that is absorbed better)
NMN – for improved energy levels
Further supplements Huberman discusses, but doesn’t mention taking:
Acetyl L-Carnitine – may help with weight loss, depression and male fertility
Cissus Quadrangularis – serotonin boosting
Nicotine – for focus and concentration
Turkesterone – mild anabolic properties
Supplements Huberman Doesn’t Take:
Tribulus – didn’t see benefits
Supplements for Increasing Testosterone
Andrew Huberman appreciates the importance of healthy levels of testosterone, and suggests before adding any supplements “the basics” need to be in check, which are:
Good quality sleep
Healthy diet
Regular exercise (but not over trained)
Avoiding chronic stress
However, once those boxes are ticked, he mentions 2 supplements that have been useful for him; Tongkat Ali and Fadogia Agrestis.
He says that 6 years ago, his total testosterone was at around 600.
After he started taking Tongkat Ali and Fadogia Agrestis, it went up around 200 points to the high 700s / low 800s (ng/dL).
He continued taking these supplements consistently for several years.
Tongkat Ali
Tongkat Ali comes from a plant that’s native to Southeast Asia. There it’s treated as a medicinal plant and has many different uses1.
Huberman explains that Tongkat Ali will increase testosterone, and the dose he uses is 400 mg.
Backing this up is a 2022 meta-analysis, covering 5 randomized controlled trials, showing that Tongkat Ali reliably increased total testosterone vs placebo. It looked at doses ranging from 100 mg to 600 mg per day.
Huberman suggests:
Taking it early in the day as it can have a mild stimulant effect.
Taking it every day, rather than intermittently, as the effect appears to improve as you get into the second and third month of use.
No need to cycle it, unless something has spiked on your blood tests – such as liver enzymes – suggesting the need to stop.
Interestingly, on Tim Ferriss’ podcast he was asked which he would pick, if he could only pick 2 supplements from a list of 4 (Tongkat Ali, Fadogia Agrestis, Omega-3s, Rhodiola Rosea).
Huberman said Tongkat Ali and Omega-3s. See timestamp.
I mention the above in case anyone’s deliberating between trying Tongkat Ali or Fadogia Agrestis.
Huberman’s Dose: 400mg per day
Fadogia Agrestis
Fadogia Agrestis is a plant found natively in Nigeria, for which the stem is used as a herbal medicine to treat a range of issues.
For the purposes of testosterone increase, Huberman describes Fadogia as increasing Luteinizing Hormone (LH), which then stimulates the testes to produce more testosterone.
In his second interview with Dr Kyle Gillett (link), he says he’s been taking 600 mg per day – for 8-12 weeks at a time, then cycling off for a few weeks.
Contrast this with Tongkat Ali, which he doesn’t cycle.
Huberman notes that he monitors his blood regularly, and hasn’t seen any negative impact from Fadogia on his blood markers.Huberman’s Dose: 600 mg per day
Zinc
Next on the Andrew Huberman’s supplement list is Zinc. He points to a 2020 paper3 showing that testosterone levels are negatively impacted by deficiencies in zinc, magnesium and vitamin D.
We discuss magnesium for sleep (above), and vitamin D (below), so in this section we’ll focus on zinc.
Zinc is crucial to the creation of Luteinizing Hormone and Follicle Stimulating Hormone. Luteinizing Hormone in males stimulates the testes to produce testosterone. Meaning insufficient zinc can result in less testosterone.
Whilst the mechanism is slightly different in women, insufficient zinc will also negatively affect women’s testosterone levels4.
Fun fact, whilst women have less testosterone than men, if you normalize their hormone values to the same units of measurement, they have more testosterone than all other hormones, including estrogen. Testosterone is the precursor to making estrogen (estradiol).
It’s worth noting that if you have adequate zinc levels, adding more zinc won’t boost your testosterone. Only that not getting enough is likely to decrease testosterone levels.
Dose: Huberman hasn’t mentioned the dose he takes. Although we do know the multivitamin he takes contains 15 mg of zinc.
NIH guidelines suggest males need 11 mg per day and women need 8 mg. With an upper limit guideline of around 40 mg for both sexes.
Zinc picolinate has been shown to be one of the most bioavailable forms of zinc5.
Boron
Boron is a trace mineral found in small quantities in many of the foods we eat.
Huberman mentions taking 2 – 4 mg of Boron daily in his MPMD interview. See 3hr 9m
In Huberman’s interview with Dr. Kyle Gillett, Kyle suggested that Boron may help lower high SHBG, and thus increase the amount of free testosterone available. See 1hr 12m
Boron is not considered an essential micronutrient, so there is no Recommended Daily Allowance (RDA) figure for it.
However, the NIH site suggests an “acceptable safe range” of boron for adults is 1–13 mg/day.
Dose: Huberman takes 2 – 4 mg per day
Supplements for Improving Sleep Quality
Huberman hopes that most people are able to fall asleep without assistance.
For those who don’t, he suggests there is a middle ground between taking nothing and taking sleeping pills.
It’s worth noting that for many people, even just the addition of magnesium and/or Theanine may have a positive effect on their sleep. Therefore Huberman discusses adding these one at a time.
After the audio clip we discuss all these sleep supplements in more detail.
Magnesium L-Threonate
Magnesium is very important to the human body, and is involved in over 600 enzymatic reactions6.
Specific to sleep, magnesium supplementation can activate the parasympathetic nervous system7, which is responsible for, among other things, slowing the heart and relaxing the muscles – producing a calming effect.
For those who aren’t getting adequate amounts of magnesium from their diets, which is approximately 48% of Americans8, supplementing it can have a noticeable affect on sleep.
Huberman personally preferences L-Threonate, but notes that Glycinate (also known as Bisglycinate) appears to work well too – as both can cross the blood-brain barrier.
In terms of suggested dosage for magnesium Huberman mentions:
100-200mg in this YouTube video
200-400 in this interview
Then in the tweet below he says 140mg
My interpretation is that the dose is dependent upon the form of Magnesium. If it’s Magnesium L-Threonate, then less is suggested (~140 mg), whereas with Glycinate, the standard dose is slightly higher (200 mg or more).
For context, the Recommended Dietary Allowance (RDA) of Magnesium is around 420 mg per day for men and 320 mg for women, according to the NIH.
Magnesium L-Threonate is typically more expensive than other magnesium sources due to it being patented and sold as “Magtein” – more info.
Huberman’s Dose: ~140mg of L-Threonate
Theanine
Theanine (or L-Theanine) is an amino acid. For example, it is found in tea and can have calming effects when supplemented9.
One of the ways it does this is to increase “alpha brain waves” – a type of brain wave that is associated with calm and relaxation10.
As opposed to Beta and Gamma brain waves – which are associated with alertness and problem solving.
Huberman notes that theanine can increase the intensity of dreams, and thus may not be suitable for those with night terrors or who sleepwalk.
Again, as with threonate above, Huberman has mentioned different doses at different times. For example, 100-300mg and 200-400mg. Granted it’s all in the same ball park. If you’re new to theanine, it’s probably best to start at the bottom end of the dosing scale (~100mg) and gradually increase as you see fit.
Huberman notes that for a small percentage of people, Theanine can be too stimulating:
Huberman’s Dose: 100 – 300 mg
Apigenin
Apigenin is one of the active ingredients in chamomile tea, and according to Huberman can help promote sleep and sleep onset.
Huberman notes that apigenin is a mild estrogen suppressor, and he doesn’t think women should take it.
He also notes that for men, taking estrogen levels too low can affect brain health and libido.
Authors note: Based on apigenin suppressing estrogen, it appears to be a supplement you’d want to be cautious of taking regularly. At least until there’s more research.
Huberman’s Dose: 50mg
Inositol
Huberman occasionally takes 900 mg of Myo-Inositol along with his sleep stack of Magnesium, L-Theanine and Apigenin.
Saying that he has noticed an improvement in his sleep since taking it, specifically in terms of waking up in the middle of the night, and then being able fall asleep more quickly again after.
Inositol is a type of sugar, found in the brain and other tissues, which mediates cell signal conversion in response to hormones, neurotransmitters and growth factors. When these external signals reach the cell they are converted into internal messengers, for which myo-inositol is involved11.
To clear up some potential confusion on inositol naming, there are at least 3 different inositol supplements:
Myo-inositol (the type Huberman takes)
D-chiro-inositol
Inositol hexaphosphate (IP6)
If a supplement is simply named “Inositol”, it’s usually Myo-Inositol – but it’s worth checking to be sure.
GABA & Glycine
Huberman says that if you ever really need to sleep, taking GABA and Glycine can help.
He describes it more as a “hard hit over the head”, and doesn’t recommend people take it regularly.
His reasoning being that he doesn’t like to take things that are too close to the neurotransmitter you’re trying to manipulate. In this case, taking GABA to manipulate the GABAergic system.
GABA (Gamma-aminobutyric acid) is the main inhibitory neurotransmittor in the brain. When supplemented it’s often with the intention that it will have a calming effect on the nervous system. There is some debate as to whether GABA crosses the blood-brain barrier12. Whether it does or does not, it may also act on the peripheral nervous system through the gut-brain axis13.
Glycine is a non-essential amino acid, abundant in animal products. It’s thought to improve sleep by helping to reduce the core body temperature14. In another study, 3 grams of Glycine before bed improved subjective sleep quality and sleep efficacy. Then objectively, using polysomnogram to measure, they found glycine reduced latency to sleep onset and latency to slow wave sleep15.
Dosage: In the audio clip above Huberman mentions 1g of GABA and 1g of Glycine. However, in his toolkit for sleep and on Twitter he mentions 2g of Glycine and 100mg of GABA taken 3-4 times per week.
In his tweet he describes the Magnesium, Theanine & Apigenin combo, and then goes on to say he *also* takes GABA & Glycine 3-4 times per week.
Side Effects: GABA can have sedative like effects at higher doses, therefore it’s important to treat it with caution. Do not combine it with driving a vehicle or operating machinery.
For those already taking drugs that interact with the GABAergic system, such as barbiturates and benzodiazepines, it would be especially important to consult with your doctor before taking GABA.
GABA & Glycine
Huberman says that if you ever really need to sleep, taking GABA and Glycine can help.
He describes it more as a “hard hit over the head”, and doesn’t recommend people take it regularly.
His reasoning being that he doesn’t like to take things that are too close to the neurotransmitter you’re trying to manipulate. In this case, taking GABA to manipulate the GABAergic system.
GABA (Gamma-aminobutyric acid) is the main inhibitory neurotransmittor in the brain. When supplemented it’s often with the intention that it will have a calming effect on the nervous system. There is some debate as to whether GABA crosses the blood-brain barrier12. Whether it does or does not, it may also act on the peripheral nervous system through the gut-brain axis13.
Glycine is a non-essential amino acid, abundant in animal products. It’s thought to improve sleep by helping to reduce the core body temperature14. In another study, 3 grams of Glycine before bed improved subjective sleep quality and sleep efficacy. Then objectively, using polysomnogram to measure, they found glycine reduced latency to sleep onset and latency to slow wave sleep15.
Dosage: In the audio clip above Huberman mentions 1g of GABA and 1g of Glycine. However, in his toolkit for sleep and on Twitter he mentions 2g of Glycine and 100mg of GABA taken 3-4 times per week.
In his tweet he describes the Magnesium, Theanine & Apigenin combo, and then goes on to say he *also* takes GABA & Glycine 3-4 times per week.
Side Effects: GABA can have sedative like effects at higher doses, therefore it’s important to treat it with caution. Do not combine it with driving a vehicle or operating machinery.
For those already taking drugs that interact with the GABAergic system, such as barbiturates and benzodiazepines, it would be especially important to consult with your doctor before taking GABA.
Collagen & Glycine: Another route to consuming Glycine is through the consumption of collagen, which is 33% Glycine16.For example, a 12 gram serving, which is the suggested serving size on the Great Lakes box, would contain 4 grams of Glycine.
For those already taking collagen, it could be worth experimenting shifting consumption to the evening, and seeing if helps with sleep quality.
Supplements for Boosting Mental Sharpness and Focus:
Alpha-GPC
– For hard workouts or work sessions
One of Huberman’s preferred supplements for supporting cognitive function is Alpha-GPC (up to 3-5x per week). Mentioned as recently as Feb 2023 (timestamp).
If he really wants to push a gym session, or sometimes a work session, he’ll take 300 to 600 mg of Alpha-GPC prior. Combining it with coffee or yerba mate, and sometimes adding phenylethylamine also.
He goes up to 600 mg very occasionally, saying that at 600 mg he’s on the outer edge of what’s comfortable for him17. And that adding a coffee would put him over the edge. Alpha GPC + Stroke Risk? In podcast #80 Huberman mentions that a study found an association between long term use of AlphaGPC and increased risk of stroke18. One possible reason for this is that AlphaGPC increases blood levels of a chemical called TMAO, which itself is associated with atherosclerosis. It’s worth noting that this study looked at a cohort in Korea taking AlphaGPC regularly for cognitive decline. Whilst the paper doesn’t specify their daily dosage, reached out to the lead author (Gyeongsil Lee) to learn more. He said that in Korea, the typical dosage prescribed by doctors there is 400mg 3x per day, so 1,200 mg per day, every day. So what they’re taking in a single day is roughly comparable to what Huberman might take in a week. Huberman’s approach to reduce his TMAO levels (a tip from Dr Kyle Gillett, former podcast guest), was to add 600 mg of garlic (which contains allicin) the same day as taking AlphaGPC. Saying that his blood work showed a decrease in TMAO after he added the garlic.
Huberman’s Dose: 300 to 600 mg
L-Tyrosine
– For improved focus and attention
Very occasionally (1x per week maximum) Huberman will use 500mg to 1,000mg of L-Tyrosine – which is a precursor to dopamine.
Pathway = L-Tyrosine -> L-Dopa -> Dopamine
He finds it enhances focus and attention, but it does come with a crash after. Noting that you don’t want to use it when you’re already sleep deprived.
He says that sensitivity to L-Tyrosine varies a lot. Some people can tolerate up to 2,000 mg, others find 100 mg is plenty, and for some the optimal dosage is zero.
He uses it occasionally, and has found it useful for working late to meet a deadline, but generally tries to avoid that.
Huberman’s Dose: 500mg
Related to dopamine precursors, Huberman mentions a supplement called Mercuna Pruriens which contains the direct precursor to dopamine; L-Dopa. However, he avoids Mercuna Pruriens because he finds it too intense with too much of a crash after.
Phenylethylamine (PEA)
Phenylethylamine, also known as beta-phenylethylamine, or PEA for short – is supplement, like L-Tyrosine, which increases dopamine.
Interestingly, chocolate is naturally rich in PEA.
Huberman says he takes it occasionally as a work aid to enhance focus, about once a week or once every 2 weeks.
He combines 500 mg of PEA with 300 mg of AlphaGPC, and says it leads to a sharp and transient increase in dopamine that lasts around 30 to 45 minutes. He finds the feeling from PEA more regulated and balanced than L-Tyrosine.
In terms of sourcing Phenylethylamine, not come across any well known brands selling it. Therefore it’s important to do your homework on where you buy it from.
Also, it’s worth being careful you don’t buy Phenylalanine by accident. The names look similar, but the effects are quite different.
If you’re thinking of trying PEA, it’s worth glancing over the potential side effects at this link prior.
Supplements for Maintaining Good Cognitive Function
Omega-3 Fatty Acids / EPA
Huberman explains that the most important food element for brain function is fat.
60% of the brain is made up of fat, and the remaining 40% is made up of water, protein, carbohydrates and salts19.
Noting that while most of us get enough omega-6 fatty acids, it’s common to under consume omega-3s.
Huberman suggests that everyone should be striving to get at least:
1 gram of EPA omega-3 oil per day
Potent sources include sardines, mackerel, salmon and caviar. Vegetarian sources include chia seeds, hemp seeds, flax seeds and walnuts.
Huberman aims to consume 2-3 grams of EPA per day, opting to take it as a fish oil supplement, on the basis that he rarely eats fish.
Vegan / Vegetarian Fish Oil Alternatives?
Glutamine
Glutamine (aka L-Glutamine) is one of 20 amino acids (the building blocks of protein), and is naturally derived from food sources.
It can also be taken as a supplement, and Huberman has been taking it regularly since his college days for its immune-enhancing effects.
Specifically it can aid with intestinal health24, and is an important fuel for immune cells25.
In Huberman’s podcast titled “Nutrients for Brain Health and Performance” (link), he describes how glutamine can also be beneficial to the brain.
First, glutamine helps in offsetting sugar cravings by communicating with the brain via glutamine-sensing neurons in the mucosal lining of the gut. On picking up the presence of the amino acid glutamine, these neurons signal satiety and satisfaction.
Secondly, he talks about the protective effect of glutamine on cognition in hypoxic conditions such as high altitudes or sleep apnea26.
Good sources of glutamine include beef, fish, eggs, dairy, cottage cheese as well as vegetables like beans, cabbage, spinach and parsley.
Dose: Huberman says that people use anywhere from 1 gram up to 10 grams per day. He says that he takes it regularly in small doses, but doesn’t mention the specific amount.
Dr. Galpin, who was interviewed on Huberman’s podcast, says his athletes take 20 grams per day, 10g in the morning and 10g in the evening.
Creatine
Whilst creatine is a well known supplement for bodybuilding, Huberman explains that he takes it primarily for its cognitive benefits.
Specifically for its ability to help modulate and support the brain networks involved in focus and concentration.
He takes 5 grams per day of creatine monohydrate – mixing the powder into whatever he is drinking at the time.
In terms of timing, he takes it in the morning, or after his workout, it depends when he remembers.
Further Supplements Huberman Takes
Vitamin D
Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells27.
Huberman mentions in his interview with Rhonda Patrick (at 1:25:30) that he takes 5,000 to 10,000IU of vitamin D per day, and says his vitamin D levels are within range on blood tests.
It’s worth noting the multivitamin he takes, mentioned below, contains 1,500 IU (37.5 mcg) per serving (3 capsules).
Vitamin K2
Huberman mentions taking vitamin K2 on the MPMD podcast (link), saying that he noticed his cardiac markers improved after.
Vitamin K plays key roles in blood clotting, bone health and calcium transport.
There are two forms of vitamin K; K1 and K2. K1 is found naturally in plants, and has less bio-availability compared to K2, which is produced via bacteria fermentation, and found in fermented and animal products.
Huberman doesn’t mention the brand or dose of K2 he uses.
The adequate intake (AI) suggested by the NIH for vitamin K is 90 mcg for women and 120 mcg for men. Although they don’t state which form (K1 or K2).
There are two forms of vitamin K2, MK-4 and MK-7.
It is thought that MK-7 may have greater bio-availability than MK-4, and MK-7 can be converted into MK-4 in-vivo (in the body)28.
Athletic Greens
Athletic Greens is a brand of green powder that you mix with water and drink.
They’re a sponsor of Huberman’s podcast, and he discusses using them for over 12 years. Citing the vitamins, minerals and probiotics as the reason he takes it once to twice per day.
The product was formerly called “Athletic Greens Ultimate Daily”, and now it’s called Athletic Greens AG1, or just AG1.
Rhodiola Rosea
Huberman has started taking Rhodiola Rosea prior to workouts, and found that he can push much harder and much longer through the workout.
He takes it at the same time as he takes Alpha GPC and says he’s impressed with it.
The benefits of Rhodiola Rosea include:
Reducing physical fatigue
Potentially enhancing memory and cognition
Below, Layne Norton, a guest on Huberman’s podcast discusses Rhodi
In Layne’s post on Instagram, he discusses dosage details, saying:
The Rhodiola extract should contain 3% rosavins and 1% salidroside.
It’s best to take on an empty stomach, but not close to bedtime, due to its slight stimulant effect.
In terms of dosage, amounts as low as 50 mg have been found to reduce fatigue, with 680 mg being the suggested upper limit, due to a bell-curve effect.
This info on dosages appears to come directly from Examine.com’s Rhodiola page, which Layne credits at the bottom of the Instagram post.
Ashwaghandha
Huberman explains in his Tools for managing Stress & Anxiety video that he occasionally uses Ashwagandha during stressful periods.
It’s a plant that grows natively on the Indian sub-continent, and has been used for >3,000 years in ayurvedic medicine for a variety of issues.
Huberman notes that there has been significant research confirming this effect, such as a randomized controlled trial that found a 20% reduction in cortisol, and a 40% reduction in perceived stress, compared to the placebo group29.
However, Huberman doesn’t like to take it chronically, and will stop after a few days, or max a week, and then go back to his normal routines. This is to avoid dependence and a build-up of tolerance.
In Huberman’s AMA #3 he comments on Ashwagandha dosage and timing for the purpose of reducing cortisol, saying:
Dosage: 250-300 mg in the early afternoon, and 250-300 mg again in the evening
Timing: Huberman suggests that we want our cortisol to remain naturally elevated in the mornings. Therefore he suggests delaying the first dose of Ashwagandha until the afternoon.
He also suggests to avoid taking Ashwagandha prior to exercise, on the basis that some of the beneficial adaptations to exercise come from the short spike in cortisol that exercise triggers. Therefore we don’t want to blunt it.
Multivitamin
Huberman says that he takes a multivitamin once per day. Specifically one called Opti-Men by Optimum Nutrition.
Saying that he has been taking it for about 25 years, and it’s more a result of habit than recent research.
However, he says he checks his blood markers regularly, and it certainly doesn’t appear to be causing any harm.
NMN
Huberman explains on Twitter that he started taking NMN around mid 2022. He describes elevated energy levels and slight appetite reduction amongst the benefits, although notes that he can’t be 100% sure that it’s from the NMN
The intention with supplementing NMN is to boost cellular energy by providing the precursor (NMN) to a coenzyme called NAD, which is important for cellular metabolism. With ageing, NAD levels decline30, and so the hope would be that NMN can restore NAD back to youthful levels.
Huberman mentions on Twitter he’s using the Momentous brand (source), but had also used Renue and liked it (source).
Further supplements Huberman discusses, but doesn’t mention taking
Below are supplements that Huberman has discussed on his podcasts, but hasn’t mentioned actively taking.
Acetyl L-Carnitine
With many of the supplements Huberman discusses, he mentions them in the context of single use-cases.
For example, L-Tyrosine for increasing focus, or Tongkat Ali for increasing testosterone.
With Acetyl L-Carnitine (ALC) however, he mentions it in the context of multiple use-cases, including for:
Depression – A meta-analysis of 12 Randomized Controlled Trials (RCTs) found that ALC significantly decreases depressive symptoms compared with placebo, and offered comparable effects compared with anti-depressants.
Weight loss – A meta-analysis of 43 RCTs found that L-Carnitine (LC) showed anti-obesity effects in overweight subjects.
Male sperm health and fertility – A meta-analysis of 7 RCTs found that ALC and LC improved markers of sperm health and increased pregnancies.
To listen to Huberman talking about L-Carnitine, see 1hr 9m of podcast #11 for a general overview, and 2hr 12m of podcast #67, for discussion of L-Carnitine for male fertility.
In podcast #67 they mention that in some people, high doses of L-Carnitine may increase TMAO, a compound produced by gut bacteria that can have a negative effect at higher doses on the cardiovascular system31. TMAO can be measured via a blood test. They mention a potential way to mitigate it via consuming garlic, or taking around 600 mg of garlic extract, which contains allicin.
Cissus Quadrangularis
Huberman discusses cissus in the context of boosting serotonin.
Citing a study where participants took 300 mg of cissus quadrangularis for 6 weeks, and saw an increase in serotonin of ~30% versus placebo33.
The study was in the context of weight loss, and Huberman mentions that it should come as no surprise that an increase in serotonin can aid with weight loss.
Cissus Quadrangularis is a succulent plant from the grape family that is native to parts of Asia and Africa.
It’s used in traditional medicine for a variety of ailments.
Huberman mentions this supplement for interest, but doesn’t say that he takes it personally.
Nicotine
Whilst Huberman doesn’t take nicotine, and doesn’t recommend taking it, he has discussed it on multiple podcasts, so thought it worth a mention.
We’re all familiar with nicotine as the addictive chemical in cigarettes.
It’s also now available in other forms such as patches, vapes, gum and lozenges.
Huberman notes that Nicotine can aid with focus and concentraction.
With the effect due to it binding with the nicotinic acetylcholine receptors, which then trigger downstream release of dopamine and norephiphrine neurotransmitters:
He also tells an anecdotal story about a Nobel Prize winning friend who chews large amounts of nicorette gum, believing it helps with his focus (see audio clip below).
Similarly, Huberman’s friend Peter Attia tells how he has used nicorette gum and lozenges off and on for 10 years to aid with focus and concentration:
Attia notes that whilst Nicotine is addictive, he doesn’t personally find it addictive and regularly takes effortless breaks.
He said that he got some slack when he did an “Ask Me Anything” podcast on Nicotine and disclosed that he uses it.
However, he feels that the risk from nicotine gum and lozenges is far less than prescription stimulants such as Ritalin and Adderall, which have become popular in the US.
He explains that cigarettes contain about 1mg of nicotine each, whereas many nicotine gums and lozenges contain 4 mg or more. Which are large doses for people unaccustomed to nicotine.
Huberman asked sleep expert Matthew Walker on Twitter what effect nicotine has on sleep. He replied saying nicotine disrupts sleep significantly, specifically it:
Increases light stage 1 and stage 2 NREM
Increases the amount of time you are awake at night
Decreases the amount of deep NREM sleep
Citing this study.
Anyone considering trying nicotine should keep in mind its addictive properties, and note that it does raise heart rate and blood pressure temporarily34, important to know for people with high blood pressure or other cardiovascular issues.
Turkesterone
It’s worth briefly mentioning Turkesterone, after Huberman discussed it on a Joe Rogan podcast episode. It’s worth noting though, that he hasn’t taken it before himself.
Huberman talked up the properties of Turkesterone quite highly, saying that it increases athletic performance and recovery comparatively to Deca – a well known anabolic steroid used by bodybuilders.
Based on my understanding of the literature, this appears to be an exaggeration. The limited research in mammals35 and humans36 indicates a small boost in athletic performance, but not on the level of anabolic steroids.
Supplements Huberman Doesn’t Take
Interestingly, Huberman avoids some popular supplements, so I’ve summarized them below:
Melatonin
Whilst Melatonin is one of the most popular sleep supplements on the market, Huberman personally avoids it.
He explains this is due to its affects on sex steroid hormones – the pathways related to testosterone and estrogen, and not wanting to interfere with them.
He discussed with sleep expert Matthew Walker how a recent meta-analysis, in healthy (not older age) adults showed melatonin only increases sleep time, by on average, 3.9 minutes, and efficiency by ~2%.
In that discussion, Matthew suggests the most robust benefits are seen in the 60+ age range. Aging can cause calcification of the pineal gland, which decreases melatonin release – making supplementation more beneficial.
Huberman discusses these points with Matthew Walker from 1hr 36m of their podcast together (link).
5-HTP, Tryptophan & Serotonin
Huberman personally finds that with 5-HTP, tryptophan (serotonin precursors), and serotonin itself, he falls asleep easily, has vivid dreams, then wakes up wide awake about 3 hours later.
This then negatively affects his sleep for several days after.
Tribulus Terrestris
Tribulus is a commonly marketed supplement for testosterone boosting.
However, when Huberman experimented with it, he found an initial benefit, which then quickly dropped off (see 1hr 45m). Thus, he no longer continues taking it.
Tracking & Measuring His Health
Huberman explains that he tests his blood twice per year in order to track and monitor his health.
This helps him to monitor the effect supplements are having on him. For example when he added Tongkat Ali and Fadogia Agrestis to boost his testosterone, he already had a baseline reading from previous blood tests. He was then able to test himself after using the supplements, to measure how they had impacted his testosterone and other hormones.
One company he has specifically mentioned for blood tests are Inside Tracker – who are also a show sponsor of his podcast.
Roundup
In this post I’ve aimed to cover some of the more interesting supplements Huberman talks about.
If there’s a supplement you think I’ve missed, and you’d like to see covered, let me know below in the comments.
Note: This post is updated regularly, particularly as new information from Huberman comes out. See the change log for specifics.
Further Reading
If you found this post interesting, you may also like:
Andrew Huberman’s Diet – What he eats and when – the formula that works for him
Andrew Huberman’s Book Recommendations – the top books Huberman has read, enjoyed and recommends
Andy Galpin Supplements – used with his athletes for sports performance & recovery
David Sinclair Supplements – what the Harvard anti-aging professor takes and why
References
1
Tongkat Ali (Eurycoma longifolia Jack): A review on its ethnobotany and pharmacological importance – Karim et al. | Fitoterapia | 2010
2
Mode of cellular toxicity of aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male rat liver and kidney – Yakubu et al. | 2009 | Human & Experimental Toxicology
3
The causes of adverse changes of testosterone levels in men – Wrzosek et al. | 2020 | Expert Review of Endocrinology & Metabolism Journal
4
Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial – Nia et al. | 2021 | Journal of Sex & Marital Therapy
5
Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans | Barrie et al. | 1987 | Bioinorganic Interaction
6
Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews
7
Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin
8
Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come | Costello et al. | 2016 | Advances in Nutrition
9
Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism.
10
L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition
11
The cellular language of myo- inositol signaling | 2011 | Glenda E. Gillaspy
12
Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science
13
Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods
14
New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences
15
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes – Yamadera et al. | 2016 | Sleep and Biological Rhythms
16
High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis – Paz-Lugo et al. | 2018 | Amino Acids
17
Source for 600 mg being his upper limit, see 1hr 41m 14s of Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
18
Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 Years – Lee et al. (2021) JAMA Neurology
19
Essential fatty acids and human brain – Chen et al. | Acta Neurologica Taiwan | 2009
20
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
21
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
22
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
23
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
24
The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases | Kim et al. | 2017 | International Journal of Molecular Sciences
25
Why Is L-Glutamine Metabolism Important to Cells of the Immune System in Health, Postinjury, Surgery or Infection? | Newsholme | 2001 | The Journal of Nutrition
26
The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude | Quaresma et al. | 2020 | Nutrients Journal
27
Vitamin D: A Micronutrient Regulating Genes – Carsten Carlberg | 2019 | Current Pharmaceutical Design
28
Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women – Sato et al. | 2012 | Nutrition Journal
29
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults – Chandrasekhar et al. | 2012 | Indian Journal of Psychological Medicine
30
Age-Associated Changes In Oxidative Stress and NAD Metabolism In Human Tissue – Massudi et al. | 2012 | PLoS ONE Journal
31
Gut Microbiota-Dependent Marker TMAO in Promoting Cardiovascular Disease: Inflammation Mechanism, Clinical Prognostic, and Potential as a Therapeutic Target – Yang et al. | 2019 | Frontiers in Pharmacology
32
Effects of L-carnitine supplementation on oxidative stress and antioxidant enzymes activities in patients with coronary artery disease: a randomized, placebo-controlled trial – Lee et al. | 2014 | Nutrition Journal | See references 4 to 9
33
The effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress – Oben et al. (2007) | Lipids in Health and Disease
34
Nicotine and sympathetic neurotransmission – Haass & Kübler | 1997 | Cardiovascular Drugs and Therapy Journal
35
Effects and applications of arthropod steroid hormones (ecdysteroids) in mammals – Dinan et al. | 2006 | Journal of Endocrinology
36
Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans – Isenman et al. | 2019 | Archives of Toxicology
37
Tongkat Ali (Eurycoma longifolia Jack): A review on its ethnobotany and pharmacological importance – Karim et al. | Fitoterapia | 2010
38
Mode of cellular toxicity of aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male rat liver and kidney – Yakubu et al. | 2009 | Human & Experimental Toxicology
39
The causes of adverse changes of testosterone levels in men – Wrzosek et al. | 2020 | Expert Review of Endocrinology & Metabolism Journal
40
Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial – Nia et al. | 2021 | Journal of Sex & Marital Therapy
41
Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans | Barrie et al. | 1987 | Bioinorganic Interaction
42
Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews
43
Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin
44
Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come | Costello et al. | 2016 | Advances in Nutrition
45
Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism.
46
L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition
47
The cellular language of myo- inositol signaling | 2011 | Glenda E. Gillaspy
48
Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science
49
Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods
50
New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences
51
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes – Yamadera et al. | 2016 | Sleep and Biological Rhythms
52
High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis – Paz-Lugo et al. | 2018 | Amino Acids
53
Source for 600 mg being his upper limit, see 1hr 41m 14s of Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
54
Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 Years – Lee et al. (2021) JAMA Neurology
55
Essential fatty acids and human brain – Chen et al. | Acta Neurologica Taiwan | 2009
56
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
57
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
58
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
59
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
60
The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases | Kim et al. | 2017 | International Journal of Molecular Sciences
61
Why Is L-Glutamine Metabolism Important to Cells of the Immune System in Health, Postinjury, Surgery or Infection? | Newsholme | 2001 | The Journal of Nutrition
62
The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude | Quaresma et al. | 2020 | Nutrients Journal
63
Vitamin D: A Micronutrient Regulating Genes – Carsten Carlberg | 2019 | Current Pharmaceutical Design
64
Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women – Sato et al. | 2012 | Nutrition Journal
65
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults – Chandrasekhar et al. | 2012 | Indian Journal of Psychological Medicine
66
Age-Associated Changes In Oxidative Stress and NAD Metabolism In Human Tissue – Massudi et al. | 2012 | PLoS ONE Journal
67
Gut Microbiota-Dependent Marker TMAO in Promoting Cardiovascular Disease: Inflammation Mechanism, Clinical Prognostic, and Potential as a Therapeutic Target – Yang et al. | 2019 | Frontiers in Pharmacology
68
Effects of L-carnitine supplementation on oxidative stress and antioxidant enzymes activities in patients with coronary artery disease: a randomized, placebo-controlled trial – Lee et al. | 2014 | Nutrition Journal | See references 4 to 9
69
The effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress – Oben et al. (2007) | Lipids in Health and Disease
70
Nicotine and sympathetic neurotransmission – Haass & Kübler | 1997 | Cardiovascular Drugs and Therapy Journal
71
Effects and applications of arthropod steroid hormones (ecdysteroids) in mammals – Dinan et al. | 2006 | Journal of Endocrinology
72
Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans – Isenman et al. | 2019 | Archives of Toxicology