Andrew Huberman Supplements List (with Dosages) 2025

Andrew Huberman is a professor at Stanford University who shares insights on health and performance.

This article lists the supplements he uses or discusses, including dosage amounts.

The post was last updated in April 2025 – see the change log.

Andrew Huberman’s Supplement Stack:

Supplements	Dose / Info
Taken Daily
Tongkat Ali	400 mg taken each morning
Fadogia Agrestis	400 – 600 mg in morning, cycled
Zinc	15 mg daily
Boron	2 – 4 mg daily
Multivitamin	1x pill taken daily
Omega-3 Fatty Acids	1-2 grams of EPA daily
Vitamin D	Around 5,000 IU per day
Vitamin K2	For Cardiovascular health
Ginger Root	~1,100mg w/ food, aids digestion
Digestive Enzymes	Taken with food, aids digestion
Grape Seed Extract	400 – 800 mg with meal
Magnesium L-Threonate	140 mg before sleep
Apigenin	50 mg before sleep
Occasional Nootropic Use
Alpha-GPC	300 mg per dose
L-Tyrosine	500 mg per dose
Phenylethylamine (PEA)	~500 mg per dose
Caffeine	Varies
Previously Used Regularly / May Still
Creatine	5 grams – for cognitive benefits
Ashwagandha	~300 mg per dose – for reducing cortisol
Rhodiola Rosea	~100 mg per dose – for reducing fatigue
AG1 (Athletic Greens)	Greens powder drink
NMN & NR	1 to 2 g of NMN powder & 500 mg of NR
Glutamine	5 grams – for immune benefits
N-Acetyl Cysteine (NAC)	Taken for colds & flus
Experimented With To Aid Sleep
Theanine	100-300 mg before sleep
Inositol	900 mg before sleep
GABA	100 mg before sleep
Glycine	2 grams before sleep

Daily Supplements

In Andrew Huberman’s June 2024 interview with Rhonda Patrick he laid out his daily supplement regimen. He’s done interviews since, but they haven’t involved him laying out his supplement routine.

Interestingly, his list was shorter than I expected, and thus I’ve updated this article to reflect that.

We’ll begin with the 4 supplements he takes that help to optimtimize his testosterone levels:

• Tongkat Ali
• Fadogia Agrestis
• Zinc
• Boron

We often think of testosterone as the “male” hormone, but it’s important to remember that it’s used by the female body to make estrogen, so it’s important to both sexes.

Tongkat Ali comes from a plant that’s native to Southeast Asia. There it’s treated as a medicinal plant and has many different uses¹Tongkat Ali (Eurycoma longifolia Jack): A review on its ethnobotany and pharmacological importance – Karim et al. | Fitoterapia | 2010.

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 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.

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

Examples of brands include:

• Momentous – Tongkat Ali – 400 mg per capsule (see 20% off discount code)
• Double Wood – Tongkat Ali Complex – 500 mg per capsule (see 20% off coupon code)
• Double Wood – Tongkat Ali (LJ100) – 100 mg per capsule (standardized extract) see LJ100 vs Regular Tongkat Ali explainer post (see 20% off coupon code)

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 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.

Kyle Gillett's dosing regimens

Examples of reputable brands include:

• Double Wood – Fadogia Agrestis – 300 mg per capsule (see 20% off coupon code)
• Nutricost – Fadogia Agrestis – 600 mg per capsule (see 20% off coupon code)

Huberman’s Dose: 600 mg per day

Zinc

Next on Andrew Huberman’s supplement list is Zinc. He points to a 2020 paper³The causes of adverse changes of testosterone levels in men – Wrzosek et al. | 2020 | Expert Review of Endocrinology & Metabolism Journal showing that testosterone levels are negatively impacted by deficiencies in zinc, magnesium and vitamin D.

^ Clip source

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. This means insufficient zinc can result in less testosterone.

Whilst the mechanism is slightly different in women, insufficient zinc will also negatively affect women’s testosterone levels⁴Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial – Nia et al. | 2021 | Journal of Sex & Marital Therapy.

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, so it’s possible it’s just that.

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 zinc⁵Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans | Barrie et al. | 1987 | Bioinorganic Interaction.

Brands of zinc include:

• Momentous – Zinc Picolinate – 15 mg per capsule (see 20% off discount code)
• Solgar – Zinc Picolinate – 22 mg per capsule (see 20% off coupon code)

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 or the clip below:

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 or the clip below:

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

Examples of brands selling Boron include:

• NOW – Boron – 3 mg per capsule (see 20% off coupon code)
• Source Naturals – Boron – 3 mg – 3 form complex (see 20% off coupon code)

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.

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 salts⁶Essential fatty acids and human brain – Chen et al. | Acta Neurologica Taiwan | 2009.

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.

How to analyze & choose an omega-3 supplement

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

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

Vegan / Vegetarian Fish Oil Alternatives?

Read about vegan / vegetarian alternatives

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 cells¹¹Vitamin D: A Micronutrient Regulating Genes – Carsten Carlberg | 2019 | Current Pharmaceutical Design .

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).

Reputable brands include:

• Momentous D3 – 5,000 IU (see 20% off discount code)
• Life Extension D3 in 1,000 IU and 5,000 IU doses (see 20% off coupon code)
• Thorne D3 in 1,000 IU and 5,000 IU doses (see 20% off coupon code)

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)¹²Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women – Sato et al. | 2012 | Nutrition Journal.

Reputable brands of K2 include:

• NOW – K2 MK-7 – 100 mcg capsules (see 20% off coupon code)
• Jarrow – K2 MK-7 – 90 mcg capsules (see 20% off coupon code)
• Carlson – K2 MK-7 – 45 mcg capsules (see 20% off coupon code)

Ginger Root

Huberman described in his Rhonda Patrick interview taking Ginger capsules with at least one of his daily meals because it helped his digestion.

I hadn’t heard this idea before, but there appears to be research suggesting ginger increases gastric motility and emptying¹³Effect of ginger on gastric motility and symptoms of functional dyspepsia | Hu et al. 2011¹⁴Effects of ginger on gastric emptying and motility in healthy humans | Wu et al. 2008.

Huberman didn’t mention which does or brand he’s using, but typically it’s sold in 500mg capsules, with the suggested dose to be 2x capsules, or 1 gram. This is similar to the above studies, which used 1.2g.

Reputable brands of ginger root include:

• NOW Foods Ginger Root – 550 mg capsules (see 20% off coupon code)
• Swanson Ginger Root – 540 mg capsules (see 20% off coupon code)
• Solaray Ginger Root – 550 mg capsules (see 20% off coupon code)

Digestive Enzymes

As with the ginger root above, Huberman mentioned in his Rhonda Patrick interview (link) he takes digestive enzymes with at least 1 meal per day.

It’s not uncommon for people’s digestive enzymes to decline with age, so at 49 years of age he may be experiencing this.

He didn’t mention the specific brand or dose he’s using.

Digestive enzymes are a bit different to single ingredient supplements, because there’s a wide variety of enzymes, and each brand has different formulations, for example:

Therefore, some research and experimentation are likely needed to find what’s best for someone who believes they need them.

Examples of reputable brands include:

• California Gold Nutrition – Digestive Enzymes (see 20% off coupon code)
• Doctor’s Best – Digestive Enzymes (see 20% off coupon code)
• Life Extension – Digestive Enzymes (see 20% off coupon code)

Grape Seed Extract

Huberman said during a November 2023 AMA that he takes 400 – 800 mg of grape seed extract daily, usually with a meal (see 3:32).

Saying that he takes it primarily for the effects on vascular function and blood flow.

Results of a meta-analysis that analyzed 19 trials suggested that grape seed extract may have blood pressure and heart rate lowering properties¹⁵The effect of grape (Vitis vinifera) seed extract supplementation on flow-mediated dilation, blood pressure, and heart rate: A systematic review and meta-analysis of controlled trials with duration- and dose-response analysis | Foshati et al. | 2022 | Pharmacological Research.

Brands of grape seed extract include:

• Swanson Grape Seed Extract – 200 mg x 60 capsules
• Solgar Grape Seed Extract – 100 mg x 60 capsules
• Swanson Grape Seed Extract – 500 mg x 60 capsules

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.

Andrew explained in his June 2024 interview with Rhonda Patrick that he currently uses magnesium and apigenin to aid with his sleep.

Magnesium L-Threonate

Magnesium is very important to the human body, and is involved in over 600 enzymatic reactions¹⁶Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews.

Specific to sleep, magnesium supplementation can activate the parasympathetic nervous system¹⁷Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin, 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 Americans¹⁸Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come | Costello et al. | 2016 | Advances in Nutrition, supplementing it can have a noticeable effect on sleep.

Huberman personally prefers 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.

Examples of reputable brands of L-Threonate include:

Product	Servings	Price	Cost per 100 mg*
Momentous – L-Threonate	30 x 144mg	$34 with coupon	$0.78
NOW – L-Threonate	30 x 144mg	$29	$0.67

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

Magnesium Glycinate is another good source of magnesium that is noticeably more affordable (see cost per 100 mg). Reputable brands include:

Product	Capsules	Price	Cost per 100 mg*
Double Wood – Magnesium Glycinate	180 x 60 mg	$17 with coupon	$0.15
NOW – Magnesium Glycinate	180 x 100 mg	$18 with coupon	$0.10

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.

^ Clip from Huberman’s appearance on Kevin Rose’s podcast (link)

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:

• Momentous – Apigenin – 50 mg (see 20% off discount code)
• Double Wood – Apigenin – 50 mg (see 20% off coupon code)

Huberman’s Dose: 50mg

Occasional Nootropic Use

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 him¹⁹Source for 600 mg being his upper limit, see 1hr 41m 14s of Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness. And that adding a coffee would put him over the edge.

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

Examples of garlic extracts include:

• Life Extension – Garlic Extract – 600 mg per capsule (see 20% off coupon code)
• NOW – Garlic Extract – 500 mg per capsule (see 20% off coupon code)

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

– 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.

^ Listen to the full podcast with Kevin Rose

Examples of L-Tyrosine supplements include:

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

Related to dopamine precursors, Huberman mentions a supplement called Mucuna Pruriens which contains the direct precursor to dopamine; L-Dopa. However, he avoids Mucuna Pruriens because he finds it too intense with too much of a crash afterward.

Phenylethylamine (PEA)

Phenylethylamine, also known as beta-phenylethylamine, or PEA for short – is a 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 Alpha-GPC 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.

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.

Caffeine

Whilst caffeine isn’t a novel substance, not a supplement, it deserves a mention because Huberman is a big fan.

He notes in a tweet on X that he likes to consume:

• Yerba Mate – either brewed loose leaf, or, Yerba Mateina sugar free cans (4 cans!)
• Jocko G, which is Jocko Willink’s energy drink
• Derek’s (from More Plates More Dates) Gorilla Mode energy drink

The pre-made energy drinks mentioned contain the following caffeine levels:

Product	Caffeine Content
Jocko Go	95 mg
Yerba Mateina	120 mg
Gorilla Mind Drink	200 mg

Previously Used Regularly / May Still

Whilst Huberman has, at differen times, said he uses some of the supplements below daily, when he was asked by Rhonda Patrick (in June 2024) what he takes daily, he listed all the supplements above, and none of the below.

So for now I’ve left them separate.

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.

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	500 grams	$22	$0.22
NOW – Creatine (Capsules)	120 x 750 mg	$11	$0.63
Life Extension – Creatine (Capsules)	120 * 500 mg	$13	$1.05

Ashwagandha

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 group²¹A 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.

^ Cortisol reduction results from an Ashwagandha Study

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.

^ Listen to podcast #10 in full here

In Huberman’s AMA #3 he comments on Ashwagandha dosage and timing for the purpose of reducing cortisol, saying:

^ Listen to AMA #3 in full here

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 avoiding 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.

Type: Below are some useful notes on choosing an Ashwagandha product:

Standardized Extracts - KSM-66 vs Sensoril vs Shoden

Examples of reputable brands include:

• Jarrow – Ashwagandha (KSM-66) – 300 mg per capsule (see 20% off coupon code)
• Life Extension – Ashwagandha (Sensoril) – 125 mg per capsule (see 20% off coupon code)
• Momentous – Ashwagandha (NooGandha) – 300 mg per capsule (see 20% off discount code)

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.

^ Clip from 1hr 39m of his interview with Dr Andy Galpin

The benefits of Rhodiola Rosea include:

• Reducing physical fatigue
• Potentially enhancing memory and cognition

Below, Layne Norton, a guest on Huberman’s podcast discusses Rhodiola:

^ Clip from 3hr 25m of Huberman’s interview with Layne Norton.

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.

Example brands of Rhodiola include:

• Momentous – Rhodiola Rosea – 100 mg per capsule (see 20% off discount code)
• Double Wood – Rhodiola Rosea – 500 mg per capsule (see 20% off coupon code)

AG1 (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. He cites 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.

Blue Green Algae & Microcistin Toxicity?

^ Source Podcast #42

NMN & NR

Huberman explained on Twitter that he started taking NMN around mid-2022. He describes elevated energy levels and slight appetite reduction among the benefits.

Then in November 2023 he said he’s taking both Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR). He takes both of these daily in the following doses:

• 1 to 2 grams of NMN powder sublingually – putting it under the tongue and letting it dissolve (see 8:45)
• 500 mg of NR – with no mention of taking the NR sublingually (see 8:34)

Huberman mentioned in 2022 he was using the Momentous brand (source), but had previously used Renue brand and liked it (source). However, as the FDA decided that NMN can no longer be sold as a supplement (link), Momentous has stopped selling it.

Examples of NMN brands include:

• Renue – NMN powder – 100 grams total (use 10% off use coupon code)
• Renue – NMN – 125 mg x 240 capsules (use 10% off use coupon code)
• Super NMN – 500 mg x 90 capsules

Examples of NR brands include:

• Niagen – NR – 500 mg x 60 capsules
• ProHealth – NR – 500 mg x 60 capsules
• Renue – NR (Liposomal) – 300 mg x 90 capsules

Why take NMN & NR?

The intention of supplementing NMN & NR is to boost cellular energy by providing the precursors to a coenzyme called NAD, which is important for cellular metabolism.

With aging, NAD levels decline²²Age-Associated Changes In Oxidative Stress and NAD Metabolism In Human Tissue – Massudi et al. | 2012 | PLoS ONE Journal, and so the hope would be that precursors can restore NAD to youthful levels.

Huberman says that he takes the NAD precursors because it makes a noticeable difference to his energy levels. However, he says there’s no data to date showing they can increase lifespan.

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 health²³The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases | Kim et al. | 2017 | International Journal of Molecular Sciences, and is an important fuel for immune cells²⁴Why Is L-Glutamine Metabolism Important to Cells of the Immune System in Health, Postinjury, Surgery or Infection? | Newsholme | 2001 | The Journal of Nutrition.

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 apnea²⁵The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude | Quaresma et al. | 2020 | Nutrients Journal.

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.

Sources of L-Glutamine include:

• Momentous – L-Glutamine – 300g powder (see 20% off discount code)
• NOW – L-Glutamine – 1 lbs (454g) powder (see 20% off coupon code)

N-Acetyl Cysteine (NAC)

During Huberman’s podcast “How to Prevent & Treat Colds & Flu” he discusses the use of NAC as a decongestant and prophylactic.

Decongestant properties – he references his personal experience last winter with a heavy cold that left him very congested.

To relieve the congestion he takes 600-900 mg of NAC 3x per day. Namely, morning, late morning and afternoon.

Specifically avoiding taking NAC too late in the day, because the mucolytic effect was undesirable close to sleep.

He prefers this method to the use of typical decongestants, which are “alpha-1 agonists”, and work via vasoconstriction. Mentioning these can cause unwanted side effects such as headaches.

Prophylactic properties – Huberman also discussed an MD called Roger Seheult who, along with some colleagues, takes 600 mg of NAC 2x per day to prophylactically reduce symptoms of flu.

The rationale for this approach is a 1997 Randomized Controlled Trial of 262 people which found “only 25% of virus-infected subjects under NAC treatment developed a symptomatic form, versus 79% in the placebo group”.

Reputable brands of NAC include:

• Life Extension – NAC – 600 mg – 60 capsules
• NOW Foods – NAC – 600 mg – 100 veg capsules
• Swanson – NAC – 600 mg – 60 veg capsules

Experimented With To Aid Sleep

Theanine

Theanine (or L-Theanine) is an amino acid. For example, it is found in tea and can have calming effects when supplemented²⁶Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism..

One of the ways it does this is to increase “alpha brain waves” – a type of brain wave that is associated with calm and relaxation²⁷L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition.

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 L-Threonate above, Huberman has mentioned different doses at different times. For example, 100-300mg and 200-400mg. Granted it’s all in the same ballpark. 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:

^ Image source

Examples of reputable brands include:

Product	Capsules	Price	Cost per 100mg
NOW – Theanine	120 x 200mg	$20	$0.08
Momentous – Theanine	60 x 200mg	$34 with coupon	$0.28

Huberman’s Dose: 100 – 300 mg

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 to fall asleep more quickly again.

^ Audio clip from Huberman’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 involved²⁸The cellular language of myo- inositol signaling | 2011 | Glenda E. Gillaspy.

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.

Examples of brands include:

• Momentous – Inositol – 900 mg per capsule (see 20% off discount code)
• Life Extension – Inositol – 1,000 mg per capsule (see 20% off coupon code)
• Jarrow Formulas – Inositol – 750 mg per capsule (see 20% off coupon code)

GABA & Glycine

^ Clip from Tim Ferriss interview (link)

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 is 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 neurotransmitter 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 barrier²⁹Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science. Whether it does or does not, it may also act on the peripheral nervous system through the gut-brain axis³⁰Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods.

Glycine is a non-essential amino acid, abundant in animal products. It’s thought to improve sleep by helping to reduce the core body temperature³¹New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences. 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 sleep³²Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes – Yamadera et al. | 2016 | Sleep and Biological Rhythms .

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. Which I take to mean, in addition, rather than in place of.

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:

• Thorne – GABA – 100 mg capsules (see 20% off coupon code)
• Double Wood – GABA – 500 mg capsules (see 20% off coupon code)

Examples of Glycine brands include:

• Life Extension – Glycine – 1,000 mg capsules (see 20% off coupon code)
• NOW – Glycine – 1,000 mg capsules (see 20% off coupon code)

Collagen & Glycine: Another route to consuming Glycine is through the consumption of collagen, which is 33% Glycine³³High 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. 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 with shifting consumption to the evening, and seeing if helps with sleep quality.

Popular brands of collagen include:

• Great Lakes Collagen – use 10% off coupon code
• Vital Proteins Collagen (see 20% off coupon code)
• Momentous Collagen (see 20% off discount code)

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 monitor the effect supplements have 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.

He’s currently using show sponsor Function for his blood testing. They charge $499 per year, for which you get 100+ blood tests.

Roundup

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

If you want to further research and refine which supplements may be optimal for you, Huberman suggests using a website called Examine.com. It’s great for looking up supplements and getting an overview of what they might help with, and what doses to use. Examine’s basic information is free to use, and then for more detailed info (such as all their reference links), they have Examine+ which charges a subscription.

Coming back to this article, 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 kept continually updated, and has a change log so you can see the updates as they’re made.

Andrew Huberman: Further Reading

If you found this post interesting, you may also like:

• Andrew Huberman’s Protocols – a list of his top protocols, including diet, fitness, focus, learning, longevity, morning sunlight + more
• 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
• Bryan Johnson’s Supplement List – why he takes all 40 daily (over 100 pills!)
• 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
  Essential fatty acids and human brain – Chen et al. | Acta Neurologica Taiwan | 2009
• 7
  Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
• 8
  Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
• 9
  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
• 10
  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
• 11
  Vitamin D: A Micronutrient Regulating Genes – Carsten Carlberg | 2019 | Current Pharmaceutical Design
• 12
  Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women – Sato et al. | 2012 | Nutrition Journal
• 13
  Effect of ginger on gastric motility and symptoms of functional dyspepsia | Hu et al. 2011
• 14
  Effects of ginger on gastric emptying and motility in healthy humans | Wu et al. 2008
• 15
  The effect of grape (Vitis vinifera) seed extract supplementation on flow-mediated dilation, blood pressure, and heart rate: A systematic review and meta-analysis of controlled trials with duration- and dose-response analysis | Foshati et al. | 2022 | Pharmacological Research
• 16
  Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews
• 17
  Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin
• 18
  Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come | Costello et al. | 2016 | Advances in Nutrition
• 19
  Source for 600 mg being his upper limit, see 1hr 41m 14s of Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
• 20
  Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 Years – Lee et al. (2021) JAMA Neurology
• 21
  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
• 22
  Age-Associated Changes In Oxidative Stress and NAD Metabolism In Human Tissue – Massudi et al. | 2012 | PLoS ONE Journal
• 23
  The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases | Kim et al. | 2017 | International Journal of Molecular Sciences
• 24
  Why Is L-Glutamine Metabolism Important to Cells of the Immune System in Health, Postinjury, Surgery or Infection? | Newsholme | 2001 | The Journal of Nutrition
• 25
  The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude | Quaresma et al. | 2020 | Nutrients Journal
• 26
  Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism.
• 27
  L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition
• 28
  The cellular language of myo- inositol signaling | 2011 | Glenda E. Gillaspy
• 29
  Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science
• 30
  Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods
• 31
  New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences
• 32
  Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes – Yamadera et al. | 2016 | Sleep and Biological Rhythms
• 33
  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