Introduction to Andrew Huberman's Approach to Supplements
Andrew Huberman, PhD, is a Stanford neuroscientist, podcaster, and expert in brain health, sleep, and performance optimization. Through his "Huberman Lab" podcast, newsletters, and public discussions, Huberman shares science-backed protocols for enhancing focus, sleep, hormone levels, and longevity. His supplement regimen is personalized, based on blood tests, peer-reviewed research, and self-experimentation. Huberman emphasizes single-ingredient supplements for precise control, avoiding proprietary blends, and regularly monitors biomarkers to adjust his stack.
This guide compiles Andrew Huberman's current supplements list as of 2025, drawing from his podcasts, interviews, and reliable analyses. Note that Huberman's routine evolves with new evidence—he cycles certain supplements like Fadogia Agrestis and has experimented with others like NMN for energy rather than longevity claims.
Important Disclaimer
This is for informational purposes only, not medical advice. Supplements may interact with medications or cause side effects. Consult a healthcare provider and get blood tests before starting.
Why Does Andrew Huberman Take Supplements?
Huberman's philosophy centers on neuroscience and optimization. He uses supplements to address specific needs like hormone balance, cognitive enhancement, and recovery, guided by data rather than trends. Key motivations include:
- Targeting Deficiencies: Blood tests reveal needs, such as vitamin D for immune and brain function.
- Enhancing Pillars of Health: Supports sleep, focus, testosterone, and longevity through protocols like his sleep toolkit.
- Evidence-Based Choices: Prioritizes research-backed options, e.g., omega-3s for brain health, while cautioning on overhyped ones like resveratrol.
- Risk-Benefit Analysis: Monitors for side effects, prefers high-quality brands with third-party testing, and cycles hormone-related supplements.
In episodes like his discussion with Dr. Peter Attia, Huberman evaluates supplements by mechanism, evidence, and personal response.
Andrew Huberman's Daily Supplements List (2025 Update)
Based on Huberman's recent disclosures, here's his core stack. Dosages are approximate and tailored—adjust based on testing. Organized in a table, followed by details.
| Supplement | Dosage | Timing | Brand/Example | Key Benefits/Rationale |
|---|---|---|---|---|
| Tongkat Ali | 400 mg | Morning | Not specified | Boosts testosterone; increases energy and performance. |
| Fadogia Agrestis | 400-600 mg | Morning (cycled) | Not specified | Elevates LH for testosterone production; monitor bloodwork. |
| Zinc | 15-100 mg | Daily (with meal) | NOW, Thorne | Supports hormone synthesis; essential for testosterone. |
| Boron | 2-4 mg | Daily | Not specified | Reduces SHBG, freeing testosterone. |
| Omega-3 (EPA/DHA) | 1-2 g EPA | Daily | Carlson, Thorne | Brain health, mood; 60% of brain is fat. |
| Vitamin D | 5,000 IU | Daily | Not specified | Gene expression, immunity; maintains optimal levels. |
| Vitamin K2 | Not specified | Daily | Not specified | Bone health, calcium transport; improved cardiac markers. |
| Magnesium L-Threonate | 140 mg | Evening | Momentous, NOW | Calms nervous system, crosses blood-brain barrier for sleep/brain health. |
| Apigenin | 50 mg | Evening | Not specified | Promotes sleep onset; mild estrogen suppressor. |
| L-Theanine | 100-300 mg | Evening | Not specified | Increases alpha waves for relaxation; may enhance dreams. |
| Inositol | 900 mg | Evening | Not specified | Improves sleep continuity; aids falling back asleep. |
| Glycine | 2 g | Evening (3-4x/week) | Not specified | Enhances sleep quality. |
| GABA | 100 mg | Evening (3-4x/week) | Not specified | Strong sleep aid; use sparingly. |
| NMN | 1-2 g | Morning (fasted) | Not specified | Sustained energy; potential cellular benefits. |
| NR | 500 mg | Morning (fasted) | Not specified | Energy boost; NAD precursor. |
| Creatine | 5 g | Daily | Not specified | Cognitive and muscle support. |
| AG1 (Athletic Greens) | 1 scoop | Morning | AG1 | Foundational nutrition; gut and immune support. |
| Alpha-GPC | Not specified | As needed | Not specified | Focus; adjusts neurotransmitters. |
| L-Tyrosine | Not specified | As needed | Not specified | Mental health; dopamine precursor. |
| Grape Seed Extract | 400-800 mg | With meal | Not specified | Vascular health, blood pressure. |
| Ginger Root | 1,100 mg | With food | Not specified | Digestion aid. |
| Digestive Enzymes | Not specified | With meals | Doctors Best | Improves nutrient absorption. |
| L-Glutamine | 1 g | Daily | Not specified | Immune and cognitive support. |
| Multivitamin | 1 serving | Daily | Opti-Men | General nutrient coverage. |
Detailed Breakdown of Each Supplement
Testosterone Optimization
Huberman focuses on natural hormone support. Tongkat Ali and Fadogia Agrestis boost levels via LH; zinc and boron aid synthesis and availability. He cycles Fadogia and tests blood quarterly. Evidence includes meta-analyses showing testosterone increases.
Sleep Stack
His go-to for restorative sleep: Magnesium L-Threonate and Apigenin 30-60 minutes before bed. Occasional additions like L-Theanine for relaxation. Studies support magnesium for parasympathetic activation.
Focus and Mental Health
Alpha-GPC and L-Tyrosine for neurotransmitter balance. Omega-3s rank high for neuron function. Creatine offers cognitive perks beyond muscle.
Longevity and Daily Essentials
NMN/NR for energy (not longevity hype). AG1 as a foundational blend. Vitamin D/K2 for bones/immunity. Digestive aids like ginger for gut health.
Supplements Andrew Huberman No Longer Emphasizes or Cycles
- Resveratrol: Limited evidence; not in current stack.
- High-Dose Zinc: Adjusted based on tests (15-100 mg range noted).
- Fadogia Agrestis: Cycled to avoid potential side effects.
How to Optimize Your Own Supplement Routine Like Huberman
- Blood Testing: Monitor hormones, vitamins via labs.
- Quality First: Third-party tested (NSF, USP).
- Start Gradually: One supplement at a time.
- Track Outcomes: Note energy, sleep, focus.
- Integrate with Habits: Pair with sunlight, exercise, diet.
Frequently Asked Questions
Is Huberman's list for everyone?
No; personalize via tests. What works for Huberman may not be appropriate for you. Always consult with a healthcare professional before starting any supplement regimen.
Where to buy?
Thorne, Momentous, Amazon. Always verify third-party testing certifications.
Side effects?
E.g., Fadogia may affect hormones—monitor. Side effects vary by supplement. Always start with lower doses and monitor your response.
Conclusion
Andrew Huberman's supplements list embodies a scientific approach to brain and body optimization. Focus on evidence, testing, and basics for best results. Follow his podcast for updates.
Last updated: September 30, 2025. Sources from Huberman's content and analyses.