Andrew Huberman Supplements
Health

Andrew Huberman’s Supplement Stack Is Wild—and Wildly Effective

The neuroscientist swallows 27 supplements for focus, gut health, sleep, and more.
By Austin Letorney
May 22, 2024

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Whether you’ve been combining supplements for years or are new to stacking, trying to get the right mix of supplements to turbocharge your health and fitness goals can be intimidating.

We always say when in doubt, look to the experts. And when it comes to stacking supplements, neuroscientist and Huberman Lab podcast host Dr. Andrew Huberman has made it an art form. The Stanford University professor’s supplement routine is robust, and (mostly) backed by science to promote healthspan and lifespan.

We’ve gathered every supplement Huberman takes along with the science to back why you should consider adding them to your stack, too. Consider these recommendations your master class.

Improved Focus and Overall Brain Health

Fish Oil

Huberman is a fan of fish oil for “all the health benefits,” he told Derek Cole on his More Plates More Dates podcast.

Specifically, “I am a big believer based on really good data, peer-reviewed data, that you want to get two grams of EPA in your system every day for the anti-depressant effects, the blood lipid profile effects,” Huberman said.

Studies suggest fish oil—which contains omega-3 fatty acids like EPA—may have anti-depressant effects and, in studies, has been found to be beneficial for treating depression (1,2).

One theory why: Omega-3’s easily cross the blood-brain barrier to interact with mood-regulating hormones—including dopamine and serotonin—which may counteract depression.

Evidence also suggests omega-3 fatty acids can lower your blood triglyceride levels and slightly improve HDL (good cholesterol) levels.

Huberman takes two capsules of Thorne Super EPA, and will put a tablespoon of the lemon flavored Carlson Labs Fish Oil on his oatmeal—with salt.

“To me, it tastes delicious,” he said. We’ll take his word for it.

Carlson Labs The Very Finest Fish Oil

Alpha-GPC

While Huberman believes the best quality cognitive enhancer is sleep, he said on The Tim Ferriss Show he does take Alpha-GPC four days a week.

He found that 300 mg of Alpha-GPC taken “10 to 20 minutes prior to any time I want to focus or concentrate very deeply,” to be the sweet spot, he said on his podcast. “I’ll sometimes take it with yerba mate or with coffee prior to a workout or a bout of work in which I’m focusing on mental work.”

Alpha-GPC may increase brain levels of a neurotransmitter called acetylcholine, which facilitates memory and learning, and plays an important role in cognitive function (3).

Rhodiola rosea

Huberman takes rhodiola rosea—a flowering plant from the Arctic—before his workouts to improve his endurance. 

Research shows that rhodiola rosea may make it easier to exercise, because it may decrease your perception of effort (34). So when you’re training to failure, you may have the gusto to crank out a couple more reps than usual. 

Huberman claims that taking this supplement helps him push harder and longer, especially during resistance training.

Momentous Rhodiola Rosea Extract

Garlic Extract

On his podcast, Huberman notes concerns around taking Alpha-GPC, stemming from one study that found Alpha-GPC was associated with a significant 10-year incident stroke risk.

The relationship likely stems from an increase in TMAO, “which is a marker related to the cardiovascular system,” he said.

Increased TMAO levels have been associated with a higher risk for cardiovascular events, including heart attack and stroke (4).

To offset increases in TMAO and for general cardiovascular function, Huberman takes 600 mg of garlic any time he eats.

One study published in 2022 found raw garlic juice extract reduced TMAO levels in people with high levels after one week (5).

NATURE'S BOUNTY Garlic Extract

L-Tyrosine

To stay focused on a deadline, Huberman relies on 500 mg of L-tyrosine, an amino acid that may enhance focus and attention, he said on The Kevin Rose Show.

The benefits of L-tyrosine on cognitive function are promising, but current research suggests the need for further studies into this supplement’s cognitive benefits (6,7).

Phenylethylamine (PEA)

Found in foods like chocolate, PEA is a stimulant that may increase dopamine and for Huberman, acts as a, “focus and work aid in order to do intense bouts of work,” he said on his podcast.

The dopamine increase improves motivation and plays a role in cognitive function including memory, mood, learning, and concentration.

Huberman takes 500 mg of PEA once a week, or once every two weeks.

FIT POWDERS PEA

Glutamine

Huberman’s taken glutamine for the potential immune-enhancing effects (which he acknowledges has some data) since college, he said on his podcast.

The immune benefits may, in part, be because glutamine acts as primary fuel in lymphocytes, a type of white blood cell that helps your body’s immune system fight viruses and bacteria.

Huberman also points to glutamine’s potential cognitive benefits.

While one study found that glutamine could improve mood and cognition in people suffering from hypoxia (low oxygen levels in the blood) at high altitude (8), for those of you at sea level, more research is needed.

Creatine

Huberman isn’t on the creatine train for gym gains, but instead for how it supports his brain function and, “the networks that generate focus and concentration,” he said on his podcast. He takes five grams of creatine monohydrate in the morning or post-workout.

Research suggests creatine may improve cognitive processing, especially after exercise or sleep deprivation (9). One study found creatine may improve short-term memory, intelligence, and reasoning (10).

Ashwagandha

Huberman takes this ancient herb, “to help me reduce my cortisol so that I don’t get some of the long-term effects of stress,” he said on his podcast.

While he doesn’t take ashwagandha every day, “I would only do this if I was feeling like I wasn’t managing my short and medium-term stress well,” he said.

Some research has supported ashwagandha’s role in reducing stress and, in one study, subjects reported that this improved their quality of life (11,12,13).

Some studies have found that ashwagandha was associated with increased levels of testosterone (14,15).

ORGANIC INDIA Ashwagandha

KNOW YOUR T

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Better Digestion and Gut Health

AG1

Huberman says he takes Athletic Greens AG1 because it covers his nutrient needs and supports his gut microbiome (though it’s worth noting that AG is one of his podcast sponsors).

He told Cole that the green drink has replaced his need for traditional probiotic supplements.

Probiotics are beneficial bacteria and yeasts that live in your body. While the jury is still out on whether healthy people need to take probiotics, research has found that certain strains of good bacteria may help support your immune system, control inflammation, aid in digestion, produce some vitamins, and support cells that line your gut which may prevent bad bacteria from leaking into your bloodstream.

ATHLETIC GREENS AG1

Multivitamin

Huberman admits a multivitamin is strictly in his routine out of habit.

“I’ve been taking [Optimum Nutrition Opti-Men] for something like 25 years,” he said on More Plates More Dates. “I just take one with the one full meal I have each day,” referring to his intermittent fasting plan. “To be honest at this point, it’s rational only in the sense that it’s never causing me a problem.”

The National Institutes of Health says if you want to take the multi you take, it should be designed for someone of your age and sex, but you should talk to your doctor about which specific nutrients it should contain for your needs.

Huberman said his multi is rich in B vitamins, which he says allows him to metabolize food more quickly. Which sounds legit: B vitamins are important for helping to release energy from carbs and fats and transporting nutrients around your body, helping to give your cells energy to function.

Protein Powder

protein powder doesn’t sound like a hard staple in Huberman’s routine, but on More Plates More Dates he said whey protein is sometimes in his afternoon “snack” regimen.

Makes sense: when you do intermittent fasting for 12 to 16 hours a day, you need fuel in between meals to stay full.

“When you eat protein, it activates a gut hormone known as peptide that can help you feel full or satiated,” says Susan Greene, ACE certified Personal Trainer, Health Coach, and Nutrition Specialist. “Protein also reduces the hunger hormone known as ghrelin that sends signals to your brain that it’s time to eat.”

OPTIMUM NUTRITION Gold Standard Whey Protein Powder

PROTEIN

Hydration and Electrolyte Balance

Electrolyte Powder

To hydrate and optimize his balance of electrolytes like sodium, magnesium, and potassium, Huberman uses LMNT Electrolyte Drink Mix. These nutrients are important to maintain cognitive function and curb stress and anxiety, he says.

“Electrolytes send electrical charges between cells so that they are able to talk to each other,” says Greene. “If your body becomes electrolyte deficient it can cause you to feel lightheaded and weak, and can interfere with your cognitive abilities.”

Stress and anxiety symptoms increase with an electrolyte deficiency, says Greene. “If you stay well hydrated and maintain your intake of electrolytes it can quell anxiety and stress.”

Huberman’s a fan of all LMNT flavors except for one: “I’m not a fan of the chocolate [salt] one,” he said.

LMNT Electrolyte Drink Mix

Essential Amino Acids (EAAs)

Huberman didn’t get into specific details on why he takes EAAs, but he told Cole that he uses Cole’s EAA supplement (Gorilla Mind’s Gorilla Mode EAAs) after he workouts out.

During a workout, you lose a large amount of sodium through sweat, says Greene.

“Your electrolyte balance can be compromised when you lose certain minerals, such as sodium,” she says. “Replenishing those minerals post workout with things such as EAA’s and BCAA’s is important for rehydrating and performance,” she says.

GORILLA MIND Gorilla Mode EAAs

HYDRATION

Boost Testosterone

Huberman says that three testosterone-boosting supplements—tongkat ali and fadogia agrestis—increased his total testosterone from 600 ng/dL to around 800 ng/dL.

Tongkat ali

Tongkat ali specifically helped his free testosterone and luteinizing hormone increase, he said on his podcast.

One study published in 2021 found taking Tongkat ali—in tandem with resistance and endurance training—improved erectile function and increased total testosterone levels in aging men with low male sex hormones such as T (16).

Another study found Tongkat ali may enhance testosterone production and, after more research, could prove to be a safe approach for men with low testosterone (17).

Fadogia agrestis

While human Fadogia studies are sparse, one animal study (which we usually steer clear of) found that when rats were given 18 mg, 50 mg, or 100 mg per kg of body weight of Fadogia agrestis, researchers observed a significant increase in testosterone levels (18).

Kyle Gillet, M.D., told Huberman on the Huberman Lab podcast that Fadogia increases the release of luteinizing hormone. This hormone binds to Leydig cells in your testes to increase the release of testosterone.

Huberman takes 400 mg of Tongkat ali in the morning (because he says it can have a stimulant effect) and 600 mg of Fadogia agrestis in eight to 12-week cycles.

Momentous Tongkat Ali

Zinc

Huberman doesn’t take a stand alone zinc supplement. But he makes sure he gets enough of the testosterone-boosting mineral by taking a zinc-containing multivitamin along with the rest of his stack. 

A 2010 clinical trial gave either a placebo or a zinc supplement daily for six weeks to 100 men with low zinc levels (35). Those who were given zinc saw a significant increase in their testosterone and luteinizing hormone (LH) levels, a hormone that triggers testosterone production in the testes.

ALL-STAR SUPP STACKS

Sleep Supplements to Fall Asleep Faster and Sleep Better

Magnesium Threonate, Apigenin, and L-Theanine (aka Huberman’s Sleep Cocktail)

Huberman told Chris Williamson on the Modern Wisdom Podcast that he’s in bed by 10:30 p.m. and up at 6:30 a.m., clocking in around eight hours of sleep.

Before turning in for the night, Huberman combines three supplements from the company Momentous to help him fall asleep faster and sleep better.

He explains his regimen—which he swallows 30 to 60 minutes before bed:

Some studies have found that magnesium may help you fall asleep faster and improve your sleep quality, while L-theanine may promote relaxation to help you catch faster z’s and sleep better.

Apigenin is a flavonoid found in plant sources (it’s the ingredient in chamomile tea that makes you dozy). Studies suggest chamomile may help promote sleep quality (19,20) and that apigenin may have an effect, which may be brought about by binding to receptors in your brain that promote feelings of calm (21).

GABA and glycine

In addition to his sleep cocktail, Huberman takes two grams of glycine and 100 mg of GABA three to four nights a week. While glycine may promote sleep (22), research on GABA’s sleep benefits is limited (23).

Inositol

Huberman also takes 900 mg of inositol (a sugar that influences the body’s insulin response and hormones associated with cognition and mood) every third night to improve the depth and quality of his sleep, and to help him fall back asleep faster if he wakes.

One study published in 2022 on pregnant women found inositol improved sleep quality, subjective sleep quality, and sleep duration in these subjects (24). While more research is needed to confirm inositol’s sleep benefits in men, studies suggest inositol may improve low T levels and enhance sperm motility to increase the chance of fertility (25,26).

Momentous Magnesium Threonate

Momentous Apigenin

NOW Supplements GABA

NOW Supplements Glycine

SLEEP

Improve Heart Health

Vitamin K2

Huberman told Cole that after he started supplementing with vitamin K2, his cardiac markers—including his cholesterol and triglyceride levels—improved.

“My blood lipid profiles are really good, but they weren’t quite exactly where I wanted them. I put the K2 in and everything locked into place.”

One study published in 2020 found a higher intake of vitamin K2 was associated with a lower risk of heart disease (27).

In a study published in the Journal of the American Heart Association in 2021 researchers found vitamin K2 lowered the risk of being hospitalized from heart disease related to atherosclerotic cardiovascular disease (plaque build-up in the inner lining of your arteries) by 14 percent compared to participants with the lowest K2 intake (28).

NOW SUPPLEMENTS Vitamin K-2

Grape seed extract

Huberman takes 400 to 800 mg of grape seed extract per day to reap heart health benefits, like improved vascular (vein) function and blood flow. 

Antioxidants in grape seed extract may also protect blood vessels from damage, which can protect against high blood pressure and hypertension, according to Mount Sinai.

Vitamin E, Boron, Conjugated Linoleic Acid, and Vitamin D3

Huberman told Cole that he takes vitamin E, boron, conjugated linoleic acid (CLA), and green tea extract though doesn’t specify why.

Our best guesses:

Vitamin E and boron

Vitamin E has strong antioxidant properties and may help reduce inflammation (29), while boron plays a role in bone health (30) and may increase free testosterone levels (31).

CLA

Research shows CLA may reduce body fat, increase lean body mass, and enhance physical performance (32). Green tea extract can increase your energy levels—with about 28 mg of caffeine in a cup—and may help improve blood pressure and cholesterol (33).

Vitamin D3

Huberman said on his podcast that he also takes 5,000 IU’s of vitamin D3 per day, which helps your body absorb calcium and phosphorus—which are important for bone health—and vitamin D may influence how your testes produce testosterone.

NOW Supplements Boron

NOW Supplements Green Tea Extract

Nature’s Bounty CLA

References
  1. Burhani, M. and Rasenick, M. (2017) Fish oil and depression: The skinny on fats
  2. Liao, Y.; et al. (2019) Efficacy of omega-3 PUFAs in depression: A meta-analysis
  3. Haam, J. and Yakel, J. (2017) Cholinergic modulation of the hippocampal region and memory function
  4. Yamashita, T.; et al. (2021) Unraveling the Effects of Trimethylamine N-Oxide on Stroke: “The lower, the better?”
  5. Panyod, S.; et al. (2022) Atherosclerosis amelioration by allicin in raw garlic through gut microbiota and trimethylamine-N-oxide modulation
  6. Attipoe, S.; et al. (2015) Tyrosine for Mitigating Stress and Enhancing Performance in Healthy Adult Humans, a Rapid Evidence Assessment of the Literature
  7. Frings, C.; et al. (2019) Food for Your Mind? The Effect of Tyrosine on Selective Attention.
  8. Quaresma, M.; et al. (2020) The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude
  9. Roschel, H.; et al. (2021) Creatine Supplementation and Brain Health
  10. Avgerinos, K.; et al. (2018) Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
  11. Salve, J.; et al. (2019) Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
  12. Remenapp, A.; et al. (2022) Efficacy of Withania somnifera supplementation on adult’s cognition and mood
  13. Chandrasekhar, K.; et al. (2012) 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
  14. Chauhan, S.; et al. (2022) Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial
  15. Lopresti, A.; et al. (2019) A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males
  16. Leitão, A.; et al. (2021) A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM)
  17. Leisegang, K.; et al. (2022) Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical Trials
  18. Yakubu, M.; et al. (2005) Aphrodisiac potentials of the aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male albino rats
  19. Adib-Hajbaghery, M. and Mousavi, S. (2017) The effects of chamomile extract on sleep quality among elderly people: A clinical trial
  20. Hieu, T.; et al. (2019) Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials
  21. Srivastava, J.; et al. (2010) Chamomile: A herbal medicine of the past with bright future
  22. Kawai, N.; et al. (2015) The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus
  23. Hepsomali, P.; et al. (2020) Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review
  24. Mashayekh-Amiri, S.; et al. (2022) The impact of myo-inositol supplementation on sleep quality in pregnant women: a randomized, double-blind, placebo-controlled study
  25. Nordio, M.; et al. (2021) D-Chiro-Inositol improves testosterone levels in older hypogonadal men with low-normal testosterone: a pilot study
  26. Ghasemi, A.; et al. (2019) The effect of Myo-inositol on sperm parameters and pregnancy rate in oligoasthenospermic men treated with IUI: A randomized clinical trial
  27. Haugsjerd, T.; et al. (2020) Association of dietary vitamin K and risk of coronary heart disease in middle-age adults: the Hordaland Health Study Cohort
  28. Bellinge, J.; et al. (2021) Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study
  29. Asbaghi, O.; et al. (2020) The effect of vitamin E supplementation on selected inflammatory biomarkers in adults: a systematic review and meta-analysis of randomized clinical trials
  30. Rodanelli, M.; et al. (2020) Pivotal role of boron supplementation on bone health: A narrative review
  31. Naghii, M.; et al. (2011) Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines
  32. Kim, Y.; et al. (2016) Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism
  33. Bogdanski, P.; et al. (2012) Green tea extract reduces blood pressure, inflammatory biomarkers, and oxidative stress and improves parameters associated with insulin resistance in obese, hypertensive patients
  34. Noreen, et al (2013) The Effects of an Acute Dose of Rhodiola rosea on Endurance Exercise Performance
  35. Jalali, et al (2010) Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis.