Below we’ll look at the supplements Andrew Huberman uses and discusses.

Please note that Andrew is not an MD, and does not give medical recommendations. He stresses the importance of talking to your doctor before making changes to your supplements.

Andrew Huberman Supplements List

Sleep Cocktail:

Andrew takes all 3 together ~60 minutes before bed.

Occasionally used:

For Increasing Testosterone:

Andrew combines these two, but they can also be taken separately.

For Boosting Cognitive Function:

Generally taken at separate times, rather than combined.

For Reducing Stress:

Andrew occasionally uses Ashwagandha to reduce cortisol during particularly stressful periods.

For Maintaining Good Cognitive Function:

Sleep Supplements Andrew Avoids:

^ Andrew and Joe Rogan talking on JRE #1683

Now for a more detailed look at these supplements:

Andrew Huberman Sleep Cocktail

Andrew hopes that most people are able to fall asleep without assistance. However, for those who can’t, he’s quick to point out there’s a middle ground between doing nothing, and taking sleeping medication. The latter of which can come with nasty side effects and sometimes addiction.

The sleep cocktail that Andrew says has been amazing for his sleep are:

  • Magnesium Threonate – 140mg
  • Theanine – 100-300mg
  • Apigenin – 50mg

All 3 taken ~60 minutes before bed.

If those aren’t working and you *really* need sleep, he suggests instead trying:

  • 2g of Glycine
  • 100mg of GABA

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.

After the audio clip we discuss all these sleep supplements in more detail.

^ A clip from Episode 28 of Andrew’s podcast

Magnesium Threonate

Magnesium is super important to the human body, and is involved in over 600 enzymatic reactions1. Specific to sleep, it appears magnesium supplementation can activate the parasympathetic nervous system2, which is responsible for, among other things, slowing the heart and relaxing the muscles – producing a calming effect.

Andrew personally preferences Threonate, but notes that Bisglycinate appears to work well too – as both can cross the blood-brain barrier.

Note that in terms of dose, Andrew says 100-200mg in this YouTube video, then 200-400 in this interview. Then in this tweet he says 140mg – which is coincidentally what the suggested dose is threonate bottles (144mg):

^ Image source

I imagine the dose is dependent upon the form of magneisum. If it’s magnesium threonate, then less is needed, whereas with bisglycinate, the standard dose is higher.

Examples of reputable brands of threonate include:

Andrew’s Dose: 140mg


Theanine, which is an amino acid found in tea, can have calming effects when supplemented3. One of the ways it does this is to increase “alpha brain waves” – a type of brain wave that is associated with calm and relaxation4. As opposed to Beta and Gamma brain waves – which are associated with alertness and problem solving.

Andrew 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, Andrew 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.

Andrew notes that for a small percentage of people, Theanine can be too stimulating:

^ Image source

Examples of reputable brands include:

Andrew’s Dose: 100-300mg


Apigenin is one of the active ingredients in chamomile tea, and according to Andrew can help promote sleep and sleep onset.

Andrew 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.

Examples of brands include:

Andrew’s Dose: 50mg

GABA & Glycine

Andrew 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 barrier5. Whether it does or does not, it may also act on the peripheral nervous system through the gut-brain axis6.

Glycine is a non-essential amino acid, abundant in animal products. It’s thought to improve sleep by helping to reduce the core body temperature7.

Dosage: In the audio clip above Andrew mentions 1g of GABA and 1g of Glycine. However, in Andrew’s toolkit for sleep and on Twitter he mentions 2g of Glycine and 100mg of GABA.

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.

Examples of GABA brands include:

Examples of Glycine brands include:


In Andrew’s recent video on OCD, he mentions experimenting with taking 900 mg of myo-inositol alongside his sleep cocktail of magnesium threonate, theanine and apigenin.

Saying that he has noticed an improvement in his sleep since taking it.

^ Audio clip from Andrew’s podcast #78 on OCD from 2:04:51

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 involved 8.

To clear up some potential confusion on inositol naming, there are 3 common inositol supplements:

  • Myo-inositol
  • 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.

Examples of brands include:

Increasing Testosterone

Andrew 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  approximately 200 points to the high 700s / low 800s (ng/dL). He continued taking these supplements consistently for several years.

^ Listen to the full podcast here – this section is ~2hr mark

As of early 2021, Andrew has started experimenting with Testosterone Replacement Therapy (TRT), as part of research for a book he’s writing on hormone optimization. For more on his use of TRT – see this post.

^ Andrew teaching via his YouTube channel

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 uses9.

Andrew explains that Tongkat Ali will increase testosterone when taken at 400mg daily. He suggests:

  • Taking it early in the day as it can have a little bit of a stimulant effect.
  • Taking it every day, rather than once-off, 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.

Examples of brands include:

Andrew’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, Andrew describes Fadogia Agrestis as a Luteneizing Hormone mimic, which stimulates the testes to produce more testosterone. When measuring his bloods, Andrew notes he didn’t see an increase in estrogen, or a down-regulation in lutenizing hormone – which was good.

In terms of daily dose – he has found 425mg once per day sufficient.

Examples of brands include:

Andrew’s Dose: 600 mg per day


It’s worth briefly mentioning Turkesterone, after Andrew discussed it on a Joe Rogan podcast episode. It’s worth noting though, that he hasn’t taken it before himself.

^ Above audio clip from Joe Rogan podcast #1683, at 61m 26s – video clip here

Andrew talked up the properties of turkesterone quite highly, saying that it increases testosterone, performance and recovery comparatively to Deca – a well known anabolic steroid used by bodybuilders.

Looking at the literature, it doesn’t appear to be well studied in humans, and I can’t find research papers to back up his claim. The studies so far appear to be in-vitro and in animals. It’s possible it will be more formally studied in time.

It’s referred to as being part of the ecdysteroid family. Meaning that it’s a steroid hormone used by a specific group of insects (anthropods). In the same way that humans and other mammals manufacture hormones from cholesterol, so do anthropods. It also happens that the hormones they use are similar to ours.

That said, the supplement version of turkesterone isn’t extracted from insects, it’s extracted from plants. Specifically, Ajuga turkestanica, a flowering plant native to central Asia.

Examples of brands include:

For Boosting Cognitive Function


– For hard workouts or work sessions

One of Andrew’s preferred supplements for supporting cognitive function is Alpha-GPC. If he really wants to push workout, or a work session, he’ll take 300mg of Alpha-GPC prior, and then drink some coffee or yerba mate to go along with it.

^ Listen to the full podcast here – this section is around ~2hr 13m mark

Examples sources include:

Brand Capsules Cost per bottle Cost per 300mg
Jarrow – AlphaGPC 60 * 300mg $23.07 $0.38
NOW – AlphaGPC 60 * 300mg $26.46 $0.44

Andrew’s Dose: 300mg


– For improved focus and attention

Very occasionally Andrew will use 500mg of L-Tyrosine – which is a precursor to dopamine.

L-Tyrosine -> L-Dopa -> Dopamine

He finds it enhances focus and attention, but does come with a crash after. Noting that you don’t want to use it when you’re already sleep deprived.

He uses it occasionally, and has found it useful for working late to meet a deadline, but generally tries to avoid that.

^ Listen to the full podcast with Kevin Rose

Related, Andrew 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.

Examples of L-Tyrosine supplements include:

Brand Capsules Cost per bottle Cost per 500mg
Pure Encapsulations – L-Tyrosine 90 * 500mg $27 $0.30
Thorne – L-Tyrosine 90 * 500mg $22 $0.24
NOW – L-Tyrosine 120 * 500mg $9.22 $0.08

Andrew’s Dose: 500mg

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.

Andrew 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 even than L-Tyrosine.

Note: It’s easy to mix up Phenylethylamine with the supplement Phenylalanine (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.

Examples of PEA supplements include:

For Reducing Stress


Andrew 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 isuses.

Andrew 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 group10.

^ Cortisol reduction results from an Ashwagandha Study

However, Andrew 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.

Andrew doesn’t expressly say in his video how much he takes, but to refer to for doses – where they suggest a low dose is 50-100mg and an upper dose range is 300-500mg per day with food.

^ Listen to the full podcast here

Examples of reputable brands with doses from low to high:

For Maintaining Good Cognitive Function

Omega-3 Fatty Acids / EPA

Andrew 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 salts11.

Noting that while most of us get enough omega-6 fatty acids, it’s common to under consume omega-3s.

Andrew 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.

Andrew 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.

When it comes to omega-3 sources, it’s easy to just pick up any old option, and tick the box. However, as with many things, the more you learn about them the more complexity there is.

For example, as with all oils, it’s possible for them to ‘oxidize’. This is an undesirable chemical reaction involving oxygen that degrades the quality of an oil. There are levels of oxidation from very little, all the way up to being noticeably rancid tasting.

Another aspect is the presence of heavy metals. As you’re probably aware, fish accumulate heavy metals, and the bigger the fish, typically the more heavy metals they contain. Therefore, ideally your fish oil is sourced from smaller fish such as sardines and anchovies, which typically contain less heavy metals.

So how does one choose fish oil that contains low levels of oxidation and heavy metals?

Ideally you want to choose products that have been tested and found to reliably contain low levels. We’ll go on to discuss how to do this.

Although it’s worth pausing for a moment to point out that omega-3s sourced from algae, rather than fish, generally have low levels of oxidation and heavy metals.

The downside? Per gram of EPA & DHA they’re a lot more expensive.

Algae based omega-3s, as you’d imagine, are particularly popular with vegans and vegetarians.

So, how does one check this in the fish oils that they’re interested in buying?

Probably the best source is one called IFOS (International Fish Oil Standards) who offer a certification to brands who opt in. They will then test batches and report on heavy metals and oxidation levels.

It’s their total oxidation data that I’ve included in the table below.

A second source is

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

Name Price Flavored?
Quantity EPA/DHA
Total Oxidation* Heavy Metals**
Viva Naturals Triple Strength $22 Unflavored 90 soft gels 700 / 240 mg 6.30 Passed
Carlson Maximum Omega 2000 $35.92 Lemon Flavor 90 soft gels 625 / 250 mg 6.09 Passed
Thorne Super EPA $33 Unflavored 90 soft gels 425 / 270 mg No data***
No data***

*Oxidation levels come via IFOS batch tests. Lower is better.
**Heavy metals will never be zero, but “Passed” in this context means that it passed the IFOS tests and is low enough to not be of concern.
***Thorne do not participate in IFOS testing, and I couldn’t find another source of third party testing on this product.

Vegetarian / Vegan Fish Oil Alternatives?

Andrew personally opts to get his omega-3s from fish oil, due to its high levels of EPA & DHA per gram.

However, for those who don’t consume fish products, getting enough EPA and (particularly) DHA can be difficult.

Often vegetarians/vegans will rely upon consuming foods that contain alpha linolenic acid (ALA), but this has a few issues:

  1. ALA is weakly converted to EPA – Research estimates between 0.2% to 6% of ALA is converted to EPA12.
  2. ALA barely converts to DHA – The same research paper above estimates 0.05% or less of ALA is converted to DHA13.
  3. This aligns with research showing that vegetarians and vegans have lower levels of EPA & DHA compared to those who eat fish14.

The good news is that research shows algae based omega-3s will raise EPA & DHA levels in vegans, even at relatively low dose15. A study showed their omega-3 index score went from 3.1 to 4.8 after 4 months of taking 172mg DHA & 82mg of EPA per day.

Using data from and IFOS, I’ve compiled a short list of algae based omega-3s, so you can see their approximate cost per gram of EPA & DHAs:

Name Price Quantity Flavored? EPA/DHA $/gram
Nature’s Way – NutraVege $18.39 30 soft gels Sorbitol Sweetener $4.09 / $2.04
Nordic Naturals – Algae Omega $25.46 60 soft gels Sorbitol Sweetener $4.35 / $2.18
Source Naturals – Non-Fish Omega-3s $14.69 30 soft gels Sorbitol sweetener $5.44 / $2.72

Sleep Supplements Andrew Avoids

Interestingly, Andrew avoids some popular sleep supplements, so I’ve summarized them below:


  • Whilst Melatonin is one of the most popular sleep supplements on the market, Andrew 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.

Andrew discusses these points with Matthew Walker from 1hr 36m of their podcast together (link).

^ Short clip on why Andrew avoids melatonin, see full interview here

5-HTP, Tryptophan & Serotonin

  • Andrew 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.

^ Short clip on why Andrew avoids 5-HTP/Tryptophan, see full interview here

Tracking & Measuring His Health

Andrew 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.

InsideTracker offer 2 main blood tests:

For 25% off their blood tests, use this discount code.


In this post I’ve aimed to cover some of the more interesting supplements Andrew 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.



  1. Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews
  2. Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin
  3. Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism.
  4. L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition
  5. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science
  6. Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods
  7. New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences
  8. The cellular language of myo- inositol signaling – Glenda E. Gillaspy (2011)
  9. Tongkat Ali (Eurycoma longifolia Jack): A review on its ethnobotany and pharmacological importance – Karim et al. | Fitoterapia | 2010
  10. 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
  11. Essential fatty acids and human brain – Chen et al. | Acta Neurologica Taiwan | 2009
  12. Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
  13. Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
  14. 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
  15. 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

Posted by John Alexander

Hi, I'm John, a researcher and writer.

With a keen interest in health and longevity.

Note: not an MD or PhD.

Hope you enjoy the site. If you've suggestions for content you'd like to see - let me know.

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2 days ago

Thanks for this John. Extremely useful!!

5 months ago

Hi John! Thank you for putting this together. I was thankful you gave the warning on Apigenin for ladies, as I was surprised that Huberman’s toolkit for sleep did not (despite giving warnings about Theanine and Magnesium). I was surprised you didn’t mention GABA or Gylcine since it’s on his toolkit on his website. Would love if you added these details and any necessary commentary. I haven’t finished his sleep series of podcasts on his youtube, so maybe he addresses it there, but I was really surprised that Glycine and GABA he uses 3-4 nights a week, rather tha, regularly.… Read more »

Reply to  John Alexander
27 days ago

Funny timing, I just returned to this post and you’ve responded recently! I’m sure it’s a lot of work to keep up with all this research and condensing such disjointed material. Thank you for the response and commentary, makes sense. Wanted to mention one other thing he takes daily that you may want to add. In his sponsored ad for Athletic Greens (episode one of his podcast even) he says he’s been using Athletic Greens (greens drink with vitamins, minerals, probiotics, prebiotics) since 2012! That’s his version of a multi-vitamin and people may find it useful or interesting.

6 months ago

Thank you for taking the time to organize all of this. I agree 100% about Andrew saying different dosages for Magnesium Threonate.

He says 200-400 elsewhere.

The problem is the dosage with this. It is not clear at all. Many bottles have both Magnesium and Magnesium Threonate.

Do you think it is ~140mg Magnesium “elemental”?

Also other brands don’t say “elemental” they just say Magnesium.

The difference between 140mg elemental and 140mg magnesium threonate would be 1860mg total. So it would be nice to know for sure what he is recommending.

Reply to  John Alexander
6 months ago

I agree. But from the label it is

144mg Magnesium Elemental or
2000mg Magnesium L-Threonate
Per serving. 3 Pills.

So he could be suggesting
~140mg Magnesium Elemental or
~140mg Magnesium L-Theronate

1/4 of a pill or 3 pills (big difference)

I have not heard him clarify this. I value his suggestions, but he should have been clear.

Dean Mindock
Dean Mindock
6 months ago

Thanks John for the vital info. I am chronologically close to 82 and trying hard to stick around to see cellular reprograming become available. WRT melatonin, I take 40mg before bedtime and I sleep like a rock. Also I have found that 500mg of magnesium, AM and PM is a great relaxer for me. What is your take on methylene blue wrt anti-aging?

7 months ago

This is a really great resource. Thanks for making this, it has been extremely useful.

8 months ago

Holy moly this is amazingly condensed. Thank you for doing the work for me man.

9 months ago

Thank you for this condensed but thorough version of information! I greatly appreciate it, as I haven’t had time to watch all of Huberman’s videos.

This helped me a lot!!!