Andrew Huberman’s Ultimate Supplement Guide for Optimal Health and Performance

Andrew Huberman, a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine, has gained widespread recognition through his Huberman Lab podcast, where he shares science-backed strategies for enhancing physical and mental performance. His supplement protocols cover everything from boosting testosterone and improving sleep to enhancing cognitive function and overall well-being. In this comprehensive guide, we’ll delve into Huberman’s top supplement recommendations, supported by research and practical experience, to help you optimize your health and performance.

Supplements to Boost Mental Sharpness and Cognitive Function

If you’re searching for ways to sharpen your focus and enhance cognitive performance, Andrew Huberman suggests several supplements known for their brain-boosting effects. Whether you're facing a mentally demanding day at work or preparing for a high-intensity workout, these supplements can make a significant difference.

Alpha-GPC (300-600 mg, up to 3-5 times per week): Alpha-GPC is a choline compound that increases the production of acetylcholine, a neurotransmitter crucial for memory and learning. Huberman uses Alpha-GPC during intense work sessions or before demanding workouts to boost focus and cognitive endurance. He warns, however, that higher doses (600 mg) should be used sparingly, as they may lead to discomfort.
L-Tyrosine (500-1000 mg): As a precursor to dopamine, L-Tyrosine can improve focus, especially during stressful situations or when you need to perform under pressure. Huberman takes it occasionally, cautioning that it can cause a crash afterward, particularly if you're already sleep-deprived.
Phenylethylamine (500 mg): Often referred to as PEA, this compound is another dopamine booster that Huberman uses to heighten focus. PEA provides a short burst of mental clarity, typically lasting 30 to 45 minutes, making it ideal for tasks requiring intense concentration.

Supplements to Boost Testosterone Naturally

For men and women looking to maintain healthy testosterone levels, Andrew Huberman’s supplement protocols offer effective, natural solutions. Testosterone is crucial for everything from muscle growth and energy levels to cognitive function and mood stability. Huberman’s favorite supplements for boosting testosterone include:

Tongkat Ali (400 mg daily): Known as a natural testosterone booster, Tongkat Ali is a Southeast Asian plant that has been shown to reliably increase testosterone levels. Huberman emphasizes the importance of consistency when taking this supplement, recommending daily use without cycling. A meta-analysis of randomized controlled trials has supported these claims, making Tongkat Ali one of the most scientifically-backed supplements in this area.
Fadogia Agrestis (600 mg daily): Fadogia Agrestis is another potent supplement that works by increasing luteinizing hormone (LH), which stimulates the production of testosterone. Huberman recommends cycling Fadogia Agrestis, taking it for 8-12 weeks followed by a few weeks off to maintain effectiveness and minimize potential side effects.
Zinc: Zinc plays a crucial role in the production of luteinizing hormone, which stimulates testosterone production in men and women. Huberman underscores that zinc deficiency can lead to lower testosterone levels, making this an essential supplement for hormone health.

Supplements for Better Sleep and Relaxation

Good sleep is the foundation of overall health, and Andrew Huberman has developed a supplement stack to help improve sleep quality. These supplements work together to calm the nervous system and promote deep, restorative sleep.

Magnesium L-Threonate (140 mg): Magnesium is vital for hundreds of biochemical processes in the body, including sleep regulation. Huberman prefers the L-Threonate form of magnesium, as it crosses the blood-brain barrier and has a calming effect on the nervous system, which is essential for restful sleep.
Theanine (100-300 mg): Theanine is an amino acid found naturally in tea, known for promoting relaxation without causing drowsiness. Huberman often pairs it with magnesium to enhance the calming effects.
Apigenin (50 mg): Apigenin, found in chamomile, is a potent sleep aid that helps reduce sleep latency and improve sleep quality. Huberman notes that Apigenin may not be suitable for women due to its estrogen-suppressing properties.
Inositol (900 mg): This compound is known for its calming effects and is often used to treat conditions like anxiety and depression. Huberman occasionally adds Inositol to his sleep stack to help reduce nighttime awakenings and improve overall sleep continuity.

Foundational Supplements for Overall Health and Longevity

While targeted supplements can address specific issues, Andrew Huberman also advocates for foundational supplements that support general health, longevity, and performance. These supplements address common nutritional deficiencies and help optimize your body’s overall function.

Omega-3 Fish Oil (2-3 grams of EPA daily): Omega-3 fatty acids, especially EPA and DHA, are essential for brain health, cardiovascular function, and reducing inflammation. Huberman takes fish oil supplements to ensure he meets his daily EPA requirements, as he doesn’t consume fish frequently.
Vitamin D (5000-10,000 IU daily): Vitamin D is crucial for immune function, bone health, and hormone regulation. Huberman monitors his vitamin D levels through blood tests and adjusts his dosage accordingly, aiming to stay within the optimal range. Deficiency in vitamin D is common, particularly in areas with limited sun exposure, making supplementation important for many people.
Creatine Monohydrate (5 grams daily): Creatine is well-known for its benefits in muscle building, but Huberman also uses it for its cognitive benefits. Creatine supports brain energy metabolism, which can improve focus, memory, and overall cognitive function.

Managing Stress with Adaptogens

Adaptogens are natural substances that help the body adapt to stress and maintain balance. Huberman integrates these supplements into his routine during periods of high stress to help regulate cortisol levels and improve resilience.

Ashwagandha (500-600 mg daily): Ashwagandha is a powerful adaptogen known for its ability to reduce cortisol (the body’s primary stress hormone) and enhance relaxation. Huberman uses it intermittently during stressful periods but advises against chronic use to avoid building tolerance.
Rhodiola Rosea: This adaptogen helps reduce fatigue and enhance endurance, particularly during physical activity. Huberman often takes Rhodiola Rosea before workouts to push through intense training sessions with less perceived effort.

Conclusion

Andrew Huberman's supplement protocols are designed to support mental sharpness, hormonal balance, sleep quality, and overall health. While supplements can provide significant benefits, Huberman emphasizes the importance of a strong foundation—quality sleep, a healthy diet, and regular exercise—before introducing supplements. As with any supplement regimen, it’s essential to consult with a healthcare provider to tailor these protocols to your individual needs.

If you're interested in diving deeper into Huberman's full supplement stack and other health protocols, consider exploring his Huberman Lab podcast, where he shares in-depth discussions on a wide range of health topics.