Andrew Huberman on ADHD and Supplements to Improve Focus

In this article we’ll be looking at the supplements that Andrew Huberman has found beneficial for entering and maintaining a state of focus.

While these supplements don’t avoid the need to do all the “basics right, such as:

Good quality sleep
Healthy food
Regular exercise

They may provide additional benefits that we wouldn’t otherwise be able to access.

Table of Contents

Before we jump into the supplements, it’s worth pausing for a moment to build a mental model of the key components (neurotransmitters) of focus.

Why?

Each of the supplements we’re about to look at will modulate one or more of these neurotransmitters. Thus giving us some context for how or why these supplements have an effect.

Andrew uses the analogy of an arrow that’s flying at a target we want to focus on. In this analogy we have 3 components:

Epinephrine (adrenaline) – this neurotransmitter is responsible for alertness and energy. In the analogy it represents the shaft/straight line of the arrow. It’s not on its own sufficient for focus, but without alertness and energy, focus will be difficult.
Acetylcholine – this neurotransmitter directs the focus towards a particular topic. It can be thought of as analogous to the arrowhead.
Dopamine – this neurotransmitter is associated with motivation, drive and reward. It’s the force that sustains the arrow’s direction of travel for an extended period of time.

With these neurotransmitters in mind, we can manipulate them via the following supplements:

AlphaGPC – this supplement provides a source of choline for the brain, which can then be used as a precursor to make acetylcholine.
L-Tyrosine – this supplement is a precursor to dopamine and norepinephrine*.
Phenethylamine – this stimulates the release of dopamine and norepinephrine* – more of a short, sharp, surge.

*You may notice above we use the word norepinephrine rather than epinephrine. Norepinephrine, rather than epinephrine, would be crucial to focus. Huberman likely says “epinephrine” as shorthand for norepinephrine.

Andrew Huberman on ADHD

Attention-Deficit / Hyperactivity Disorder (ADHD) is a chronic neurodevelopmental disorder that causes one to experience trouble focusing and controlling attention.

Possible neuronal issues in ADHD – source

In the podcast episode about ADHD, Huberman notes the condition has strong genetic factors and that some people outgrow the diagnosis over time.

Andrew mentions the following markers of ADHD:

Trouble holding attention
Challenges with time perception
High impulsivity of actions

Difficulty controlling emotions has also been observed as a sign of the disease among adults¹.

In his podcast episode on ADHD, Huberman emphasizes that a person with this disorder can maintain focused attention on things they are genuinely interested in. However, it is tremendously difficult for them to concentrate on the tasks they do not enjoy. This aspect reveals the direct relation between dopamine neurotransmission and ADHD.

According to Huberman, dopamine enhances one’s default (idle mode) and task (goal-oriented mode) networks for focused work. Dopamine makes these neural circuits work in opposition when concentration is necessary.

Individuals diagnosed with ADHD have insufficient dopamine levels for enhancing the default mode network functioning necessary to direct and maintain attention and work in opposition to the task network²

People with ADHD need tools and treatments to increase dopamine levels and help them control attention.

How to Manage Focus with ADHD

In his podcast episode about the disorder, Huberman describes the following tools as helpful for navigating focus with ADHD:

Intentional blinking helps reset the perception of time and is proven interconnected with dopamine release.
Dilating gaze to see more around oneself enhances concentration and trains the brain to remain focused among distractions.
17-minute meditation is an exercise of not directing one attention to a particular state and instead noticing how the body feels and rewiring the brain to a better focus.

ADHD is often treated with medication such as Ritalin and Adderall. These drugs’ action increases dopamine levels, making them beneficial for improving focus³. However, these are prescription-only drugs.

Supplementation is a profound way to enhance the effectiveness of the tools listed above and for training the “focus muscle.”

Supplements Huberman Discusses for Improved Focus

One can improve focus state by implementing supplements that impact and enhance the relevant neurochemical processes. Based on the information Andrew shared in his podcast, there are two main categories:

Supplements for entering the focused state,
Supplements for maintaining the focused state

Supplements for entering the focused state

Alpha-GPC

Alpha-GPC, a source of choline which is a precursor to acetylcholine, enhances acetylcholine levels upon supplementation. This increase aids in sharpening focus by rapidly and effectively narrowing attention towards a specific subject.

In the podcast about focus tools, Huberman suggests Alpha-GPC for supporting one’s cognitive activity and for faster concentration. The standard dosage for this supplement is 300-600mg, yet one may safely take up to 1200mg for a more profound influence on their focus⁴.

Huberman occasionally takes 300mg of Alpha-GPC about 10 to 20 minutes prior to focused work.

Example sources of Alpha-GPC include:

Brand	Capsules	Cost per bottle	Cost per 300mg
Double Wood – Alpha-GPC	60 * 300 mg	$17 with coupon	$0.28
Momentous – Alpha-GPC	60 * 300 mg	$38 with coupon	$0.63
Jarrow – Alpha-GPC	60 * 300 mg	$23 with coupon	$0.38

Huberman’s Dose: 300 to 600 mg

L-Tyrosine

L-tyrosine increases the amount of dopamine transmission in the brain and enhances concentration by increasing one’s mental alertness. Studies have also shown that this amino acid is beneficial for maintaining cognitive performance under stressful conditions⁵.

Although L-Tyrosine enhances focus, evidence suggests one may experience a crash afterward.

Huberman takes 500mg-1000mg of L-Tyrosine up to one time a week. He also warns that sensitivity to this supplement varies, so an optimal dose is individual.

Brand	Capsules	Price	Cost per 500mg
Momentous – L-Tyrosine	60 * 500 mg	$24 with coupon	$0.40
Thorne – L-Tyrosine	90 * 500 mg	$24	$0.26

Huberman’s Dose: 500mg

Phenethylamine (PEA)

PEA is another supplement that increases dopamine release and is a central nervous system stimulant. Phenethylamine has rapid action since it quickly gets through the blood-brain barrier.

Andrew Huberman takes 500 mg of PEA with 300 mg of AlphaGPC, which results in a sharp and transient increase in dopamine for up to 45 minutes. He uses this supplement combination once a week or every two weeks.

PEA is an effective short-term stimulant; however, these side effects must be considered before taking it:

Rapid heart rate
Agitation
Irritability

Individuals diagnosed with ADHD or mood disorders should be cautious in taking PEA to avoid severe side effects.

In terms of sourcing PEA, it can be found on Amazon, sold by FitPowders. Note, their suggested dose is 125 mg, which is significantly lower than Andrew’s mention of 500 mg. It’s a strong stimulant, so starting at that lower dose and testing personal tolerance makes sense.

If you’re searching online for this product, avoid confusing it with Phenylalanine, which frequently appears in online searches for Phenethylamine (PEA), but is different.

Ginkgo Biloba

Ginkgo Biloba enhances cholinergic processes in the brain, which triggers neurons for better concentration. In the study where participants performed cognitive tasks after taking Ginkgo Biloba extract, faster reaction and working memory performance improvements were observed⁶.

Huberman does not recommend Ginkgo Biloba since he experienced splitting headaches after taking it. In the podcast episode about ADHD, he also warned that the supplement has potent blood vessel widening and narrowing action, which may increase the risk of cardiovascular issues.

An example of the supplement is California Gold Nutrition Ginkgo Biloba Extract.

Supplements for Maintaining Focus

Caffeine

Caffeine influences one’s adenosine and epinephrine systems, increasing alertness and enhancing the density of dopamine receptors and therefore elevating its levels⁷. Caffeine also helps the brain maintain focus since it blocks adenosine receptors that promote relaxation and search for distractions.

Huberman takes 100 to 200 mg before focused work and recommends delaying caffeine ingestion for 90 to 120 minutes after waking for optimal performance.

One may take caffeine in coffee, yerba mate drink, or as a supplement. Andrew Huberman prefers Anna Park Yerba Mate or black coffee.

Omega-3 Essential Fatty Acids (EPA)

Omega 3 Fatty Acids are essential for cognitive function because fat is the structural component of the brain tissue.

In the podcast episode about tools for focus, Andrew says that EPA is one of the key compounds that supports mood and concentration. Indeed, Omega-3 improves neurotransmitters’ activity, making it crucial for maintaining focus [10].

Huberman takes 2-3 grams of EPA daily and recommends everyone take at least 1 gram a day to avoid lacking this important fatty acid.

Below are examples of reputable fish oil brands, along with the 3rd party testing data on total oxidation and heavy metals:

Name	Price	Flavored?	Quantity	EPA/DHA	Total Oxidation*	Heavy Metals*	IFOS Test
Viva Naturals Triple Strength	$22 with coupon	Unflavored	90 soft gels	773 / 269 mg	7.39	Passed	Link
Carlson Maximum Omega 2000	$29 with coupon	Lemon Flavor	60 soft gels	668 / 284 mg	5.04	Passed	Link
Thorne Super EPA	$33 with coupon	Unflavored	90 soft gels	425 / 270 mg	No data**	No data**	N/A**
Momentous Omega-3	$32 with coupon	Lemon Flavor	60 soft gels	375 / 375 mg	No data**	No data**	N/A**

*Oxidation levels & heavy metal results come via IFOS batch tests
**Thorne and Momentous do not participate in IFOS testing, hence no data

Creatine Monohydrate

Huberman includes Creatine Monohydrate in his list of supplements for focus because it fuels neurons with energy to function and improve cognitive performance within the brain circuits.

Creatine can also act as an antioxidant to protect brain cells under stressful conditions or extensive focused work ⁸.

Andrew Huberman takes 5 grams of Creatine Monohydrate daily.

Reputable brands of creatine powder include:

Product	Quantity	Price	Cost per 5g
Momentous – Creatine	450 grams	$31 with coupon	$0.34
Double Wood – Creatine	500 grams	$24 with coupon	$0.24
NOW – Creatine (Capsules)	120 x 750 mg	$11	$0.63
Life Extension – Creatine (Capsules)	120 * 500 mg	$13	$1.05