Andrew Huberman's Supplements for Testosterone, Sleep, Focus

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The most important step toward robust mental & physical health is when we realize that no single protocol, or program supplement is alone going to solve it. You need to combine daily action with supplements.
— Dr. Andrew Huberman

Andrew Huberman, a renowned neuroscientist and researcher, is well-known for his comprehensive approach to health and supplements at Huberman Lab.

With a deep understanding of neuroplasticity and brain optimization, he knows how to enhance the human body’s performance.

Besides his case studies and Huberman’s podcast, people are also curious about the supplements he takes.

Whether you’re seeking to sharpen cognitive functions, improve sleep quality, brain health, and joint health or enhance physical endurance, Dr. Huberman’s supplement guide offers a roadmap to harnessing your body’s full potential.

This guide is not just about supplements; it’s a journey into the science-backed strategies that Dr. Huberman has experienced to increase focus, mood, and overall well-being.

Drawing from his extensive research and findings, coupled with practical insights from his YouTube channel, podcast and academic publications, this guide offers a curated list of all supplements recommended by Huberman.

Professional athletes, in addition to individuals, can benefit from this regimen, which includes a variety of nutrients aimed at supporting human performance and longevity.

In this in-depth guide, Routine Bias covers all supplements taken by Huberman with dose, high views/results and insights.

Andrew Huberman’s Supplement List

Foundational Supplements

Vitamin D: Elemental steroid hormone – Dose: 5,000 UI – 10,000 UI daily
Vitamin K2: Enhances cardiovascular health.
Athletic Greens: A complete mixture of 75 nutrients

Testosterone Boosting Supplements

Tongkat Ali: Southeast Asian plant known for boosting testosterone – Dose: – 400 mg daily
Fadogia Agrestis: Nigerian plant for raising testosterone levels – Dose: 600 mg daily
Zinc: Important for sustaining optimal testosterone levels – Dose: 15 mg daily
Boron: A trace mineral – Dose: 2-4 mg daily

Sleep Quality-Enhancing Supplements

Magnesium L-Threonate: Magnesium impacts 600+ enzymatic reactions – Dose: 140 mg daily
Theanine: Green tea amino acid boosts alpha brain waves, aiding relaxation – Dose: 100-300 mg daily
Apigenin: Chamomile tea compound linked to better sleep – Dose: 50 mg daily
Inositol: The carbohydrate compound regulates serotonin and insulin signalling, aiding sleep – Dose: 900 mg daily
GABA: Helps with occasional sleep disturbances – Dose:-100 mg occasionally
Glycine: Supports deeper sleep – Dose: 2 g occasionally

Focus and Mental Performance-Boosting Supplements

Alpha–GPC: Enhances learning, memory, and focus – Dose: 300 mg daily
L-Tyrosine: – Precursor to dopamine, aids in focus and attention – Dose: 500-1000 mg weekly
Phenylethylamine (PEA): Increases dopamine levels, improving focus – Dose: 500 mg weekly

Sustaining Cognitive Health Supplements

Omega-3 Fatty Acids: Vital fatty acids for brain function, mood, and heart health – Dose: 2-3 g (EPA) daily
Glutamine: Immunity-boosting amino acid – Dose: 1 g
Creatine: Enhances cognitive function and physical performance – Dose: 5 g

Additional Nutritional Supplements Taken by Huberman

Rhodiola Rosea: An adaptogen known to reduce perceived fatigue
Ashwagandha: An adaptogen is known to lower cortisol (the stress hormone)
Multivitamin: Comprehensive vitamins and minerals
NMN: To boost energy levels – Dose: 1-2 g daily
NR: To boost energy levels – Dose: 500 mg daily
Opti–Men: 2 Capsules daily

Other Supplements by Huberman (Doesn’t Take)

Cissus Quadrangularis: Effect that enhances serotonin levels
Nicotine: Enhances focus and concentration
Turkesterone: Mild anabolic properties
Melatonin: Among the top sleep supplements

1. Foundational Supplements of Andrew Huberman

Below are essential supplements in Andrew Huberman’s daily routine.

TL; DR

Vitamin D: Elemental steroid hormone. Dose – 5,000 UI – 10,000 UI daily
Vitamin K2: Enhances cardiovascular health.
Athletic Greens: A complete mixture of 75 nutrients

Vitamin D (Dose: 5,000 UI – 10,000 UI)

Huberman takes about 5,000 UI of vitamin D daily which helps him to keep his bones strong, boost immunity, and regulate the hormones. In his podcast with Dr. Rhonda Patrick, he mentioned that he monitors levels through regular blood tests.
Vitamin D works like a prohormone, which means it helps in regulating more than 1,000 different gene pathways in your body. This particularly affects things like your immune system, keeping your bones healthy and how your cells grow.

If you get much sunlight or have darker skin or are getting older, vitamin D is super important for you.

Huberman on Vitamin D

“Vitamin D itself is unlikely to be the sole protector against colds and flu. You should definitely include Vitamin D in your general nutritional and supplementation routine is beneficial. In addition, adequate Vitamin D helps maintain the innate immune system’s ability to fight viral too.“

Vitamin K2

On the MPMD podcast, Huberman talks about how taking vitamin K2 supplements can be really helpful. He says it can make your heart healthier by improving things like cholesterol and triglyceride levels.
Vitamin K2 helps your heart by preventing calcium buildup in your arteries and keeping your bones strong. Studies show it might lower the risk of heart disease if you have enough of it in your diet.

Huberman on Vitamin K2

“I’ve noticed an improvement in my cardiac levels, including cholesterol and triglyceride levels, after taking Vitamin K2. My blood lipid profile has improved; previously, it was not that good.“

Athletic Greens

Huberman showcases his love for Athletic Greens in his podcasts. With a mix of vitamins, minerals, and probiotics all in one, he says it’s a great daily supplement.

Athletic Greens, also known as AG1, is like a superfood mix that’s packed with lots of good stuff like vitamins, minerals, antioxidants, and adaptogens. It’s meant to help make sure you’re getting all the nutrients you need and keep you healthy overall, including helping your gut and immune system.

Huberman on AG1

I’ve been using AG1 since 2012, and it’s an all-in-one drink that provides a comprehensive mix of vitamins, minerals, and probiotics for my daily routine. It has a positive impact on my immune system, brain health, mood, and hormones. I consume AG1 once or twice daily.

2. Andrew Huberman Testosterone Boosting Supplements

The primary effect of testosterone is to make effort feel rewarding, enhancing the enjoyment of activities. Testosterone is vital for muscle, bones, and overall health.

Andrew Huberman uses various supplements to keep his testosterone levels balanced, supporting his physical health.

TL; DR

Tongkat Ali: Southeast Asian plant known for boosting testosterone. Dose – 400 mg daily
Fadogia Agrestis: Nigerian plant for raising testosterone levels. Dose – 600 mg daily
Zinc: Important for sustaining optimal testosterone levels. Dose – 15 mg daily
Boron: A trace mineral. Dose – 2-4 mg daily

Tongkat Ali (Dose: 400 mg)

Tongkat Ali is a plant that grows in Southeast Asia and is known for helping boost testosterone levels. Huberman recommends taking 400 mg of it every day for the best results.

Huberman says it’s best to take Tongkat Ali in the morning because it has a little kick to it, like a mild stimulant. He also suggests using it regularly for a few months to get the most out of it. Studies have shown that it can boost testosterone levels and improve fertility

Research shows that Tongkat Ali can help raise testosterone levels by waking up certain cells in the testes. It also helps people handle stress better and might even make guys more fertile. That’s why a lot of people like using it to boost testosterone naturally, and they don’t have to take breaks from using it.

Huberman on Tongkat Ali

“Tongkat Ali is super effective when used in conjunction with lower carbohydrate diets and caloric deficits, which are common strategies for reducing body fat and body weight.“

“It is beneficial for both men and women.“

“Tongkat dosage should be taken according to body size. It is advised to start with the minimum amount and find the minimal effective dose for the individual.“

Fadogia Agrestis (Dose: 600 mg)

Fadogia Agrestis is a plant from Nigeria that works like a mimic of a hormone called luteinizing hormone. This makes the testes, where testosterone is made, produce more of it. Huberman suggests taking about 425 mg of it every day. He says it can boost total testosterone levels by around 200 points.

Fadogia Agrestis might need to be used in cycles, unlike Tongkat Ali. Huberman suggests taking it for 8 to 12 weeks, then taking a break for a few weeks. He emphasizes sticking to the recommended doses to avoid harming testicular cells, but he hasn’t seen any negative effects on blood tests personally.

Animal studies suggest Fadogia Agrestis can increase testosterone by boosting a certain hormone. But there’s not enough human research yet, so we need more studies to understand its effects on testosterone levels and safety.

Zinc (Dose: 15 mg)

Zinc is a vital mineral for making testosterone, and Huberman takes a multivitamin containing 15 mg of zinc to ensure he gets enough. Research suggests that low zinc levels can lead to low testosterone, but taking supplements can help increase it, especially if your diet lacks zinc.

Zinc helps make hormones that tell your body to produce testosterone. Not having enough zinc can lead to lower testosterone levels in both men and women. But taking extra zinc beyond what you need won’t boost testosterone any further.

Huberman hasn’t shared his zinc dose, but a type called zinc picolinate may be a good supplement. For men, the daily recommendation is around 11 mg, and for women, it’s about 8 mg. You can take up to 40 mg a day, but don’t overdo it.

Boron (Dose: 2-4 mg)

Huberman takes boron as a supplement every day, usually about 2 to 4 mg. Boron is a trace mineral found in some foods.

“In a chat with Dr. Kyle Gillett, Huberman mentioned that taking boron supplements might help reduce high levels of sex hormone-binding globulin (SHBG). This could mean there’s more free testosterone available in your body.“

Boron isn’t something your body absolutely needs, but the National Institutes of Health (NIH) says it’s safe for adults to take between 1 to 13 mg a day. There isn’t a set amount you have to take every day.

Andrew Huberman on Testosterone

Effort and Reward: Testosterone primarily makes effort feel rewarding and it’s linked to the will to live and the enjoyment of activities.

Biological Mechanisms: Testosterone and dopamine are closely related in the pituitary system. It is synthesized from cholesterol, which can also be used to produce cortisol, a stress hormone. Balancing these pathways is crucial for overall balance.

Impact of Emotions: Chronic anger diverts cholesterol to cortisol, depleting testosterone over time. Other side, enjoyment and engagement in activities help maintain testosterone levels.

Sleep and Breathing: Sleep deprivation does not necessarily lower testosterone if one enjoys their activities.

Light Exposure: Morning light exposure within the first hour of waking is essential for regulating sleep and wakefulness, which supports testosterone and estrogen levels. Meanwhile, you should avoid bright light at night to prevent suppression of dopamine and testosterone.

Exercise: Heavy weight training (70-95% of maximum capacity) significantly boosts testosterone levels.

3. Andrew Huberman’s Sleep Quality Supplements

Good sleep is essential for health and brain function.

Huberman takes 4 supplements about an hour before bed. He sometimes adds two more supplements to his routine if he has trouble sleeping. Let’s understand each of them!

TL; DR

Magnesium L-Threonate: Magnesium impacts 600+ enzymatic reactions. Dose – 140 mg daily
Theanine: Green tea amino acid boosts alpha brain waves, aiding relaxation. Dose – 100-300 mg daily
Apigenin: Chamomile tea compound linked to better sleep. Dose – 50 mg daily
Inositol: The carbohydrate compound regulates serotonin and insulin signalling, aiding sleep. Dose – 900 mg daily
GABA: Helps with occasional sleep disturbances. Dose – 100 mg occasionally
Glycine: Supports deeper sleep. Dose – 2 g occasionally

Magnesium L-Threonate (Dose: 140 mg)

Magnesium is important for over 600 processes in your body, like helping with digestion and making dopamine. It’s a key nutrient but often gets overlooked in people’s diets.
For better sleep, Huberman says magnesium can help you relax by calming your nervous system, lowering blood pressure, and relaxing muscles. He likes magnesium L-threonate but also recommends magnesium glycinate for its effectiveness.
Huberman recommends different doses of magnesium based on its form: 100-200 mg for L-threonate and 200-400 mg for glycinate. This aligns with NIH guidelines, which suggest 420 mg per day for men and 320 mg for women.

Theanine (Dose: 100-300 mg)

Theanine, an amino acid in tea, helps you relax by boosting alpha brain waves, which are linked to calmness and peace. Unlike beta and gamma brain waves which are tied to alertness and problem-solving, alpha waves make you feel serene.
Huberman suggests starting with a low dose of about 100 mg of theanine and slowly increasing it. Most people take between 100 to 300 mg daily. He also notes that theanine can make dreams more intense, so it might not be good for people who sleepwalk or have night terrors.
Theanine pairs well with caffeine by reducing its side effects and boosting its calming effects. However, for about 10% of people, theanine can actually act like a stimulant, so they should avoid it.

Apigenin (Dose: 50 mg)

Apigenin, found in chamomile tea, helps you fall asleep and sleep better. Huberman says it works by having mild calming and anti-anxiety effects on the brain’s GABA receptors.
Huberman advises women to avoid apigenin because it might lower estrogen levels. For men, he suggests getting regular blood tests to check estrogen levels, as too little estrogen can harm brain health and reduce libido.
Huberman takes 50 mg of apigenin daily but advises being careful with regular use until more research is done because it might affect hormone levels.

Inositol (Dose: 900 mg)

Inositol, especially Myo-Inositol, is a type of sugar found in the brain and other tissues. It helps turn outside signals into messages inside cells, affecting how hormones, neurotransmitters, and growth factors work.
Sometimes, Huberman takes 900 mg of Myo-Inositol along with magnesium, L-theanine, and apigenin to help him sleep better. He says it really helps him get back to sleep quickly if he wakes up during the night.
Myo-inositol plays a role in how serotonin and insulin work in your body, which are important for regulating sleep. This could help make your sleep better overall.

GABA (100 mg) and Glycine (2 g)

Every now and then, Huberman adds 2 grams of glycine and 100 mg of GABA to his usual sleep routine every third or fourth night. This helps him fall asleep faster.
GABA is a neurotransmitter in the brain that helps calm things down. While it’s often taken as a supplement for relaxation, Huberman suggests being careful with it, especially in large amounts. It might make you feel too sleepy, and we’re not totally sure how well it gets into the brain.
Glycine, an amino acid found in meat and other animal products, could help you sleep better by cooling down your body. Huberman says it’s good to take 2 grams of glycine now and then before bed, especially if you have trouble falling asleep.

Andrew Huberman on Sleep

If you’re not falling asleep during the day, have enough mental and physical energy, and can focus well, then 5-6 hours may be insufficient. As per Huberman, you should focus on QQRT (quality, quantity, regularity and timing):

Quality: Ensure your sleep is uninterrupted, with minimal waking. If you notice disturbance, you should prefer recommended supplements – people have noticed major improvements.
Quantity: Even if it’s only 5-6 hours, make sure it meets your personal needs.
Regularity: Go to sleep at roughly the same time every night, within an hour’s variation.
Timing: Align your sleep schedule with a consistent 24-hour cycle.

In addition to supplements, you should consider incorporating a fasting period until 2 PM, combined with intense morning exercise and proper hydration.

4. Andrew Huberman Focus and Mental Performance Boosting Supplements

Huberman takes different supplements to boost his brain function and focus. These are part of his routine to improve mental performance.

TL; DR

Alpha-GPC: Enhances learning, memory, and focus. Dose – 300 mg daily
L-Tyrosine: Precursor to dopamine, aids in focus and attention. Dose – 500-1000 mg weekly
Phenylethylamine (PEA): Increases dopamine levels, improving focus. Dose – 500 mg weekly

Alpha-GPC (Dose: 300 mg)

Huberman often takes Alpha-GPC, which is a source of choline, to boost his brainpower. He usually takes 300 to 600 mg before tough workouts or when he needs to focus on work. He does this about 3 to 5 times a week.
Alpha-GPC helps your brain make more acetylcholine, which is great for learning, remembering things, and staying focused. It might also give you more strength when you’re working out.
Huberman discovered that taking Alpha-GPC about 10 to 20 minutes before he needs to really concentrate helps him stay focused. Sometimes, he even has it with coffee or yerba mate for an extra boost. He thinks Alpha-GPC is really helpful for making both his mind and body work better.

L-Tyrosine (Dose: 500-1000 mg)

Sometimes, Huberman takes L-tyrosine, which helps make dopamine, to help him concentrate better. He usually takes between 500mg to 1,000mg, but only once a week at most.
L-tyrosine helps you think better, especially when you’re stressed out. It does this by helping your brain make dopamine and noradrenaline, which are chemicals that affect your mood and how well you think.
Huberman says to be careful with L-tyrosine because you might feel tired once its effects wear off. He recommends not taking it if you’re already short on sleep. He likes Thorne Research L-Tyrosine capsules, which give you 500mg per serving, as a good supplement option.

Phenylethylamine (PEA) (Dose: 500 mg)

Sometimes, Huberman takes phenylethylamine (PEA), a supplement that boosts dopamine levels in the brain naturally, to help him focus better and get more work done. He usually does this once a week or once every two weeks.
PEA, which is also in chocolate, is taken with 300 mg of Alpha-GPC to quickly boost dopamine levels for about 30 to 45 minutes. This can help you feel more motivated and think better.
Huberman likes PEA better than other supplements like L-tyrosine because he thinks its effects are steadier and more balanced. That’s why he prefers it for when he has to work really hard.

5. Andrew Huberman Cognitive Health Supplements

Maintaining your brain sharp is important for productivity and overall health. Boosting mental performance helps with daily tasks and long-term well-being. Huberman takes specific and best brands to support cognitive health.

TL; DR

Omega-3 Fatty Acids: Vital fatty acids for brain function, mood, and heart health. Dose – 2-3 g (EPA) daily
Glutamine: Immunity-boosting amino acid. Dose – 1 g
Creatine: Enhances cognitive function and physical performance. Dose – 5 g

Omega-3 Fatty Acids [(Dose: 2-3 g (EPA)]

Huberman stresses how crucial fat is for keeping your brain healthy. He says that about 60% of your brain is made up of fat.
Huberman suggests aiming for at least 1 gram of EPA omega-3 oil every day because it’s really important for keeping your brain sharp as you get older. You can get this from taking supplements or eating fatty fish – salmon, sardines, etc.
Huberman aims for 2-3 grams of EPA omega-3 oil every day. Since he doesn’t eat fish often, he takes fish oil supplements. Omega-3s are really important for keeping your brain sharp, regulating your mood, and lowering inflammation.

Glutamine (Dose: 1 g)

Huberman has been taking glutamine, which is an important amino acid, since college. He does this because it helps boost his immune system.
Huberman says he takes a little bit of glutamine every day, probably about 1 gram. But athletes might take up to 20 grams a day. He mentions that it can help stop sugar cravings and protect your brain when you have problems like sleep apnea, where you might not get enough oxygen while you’re sleeping.
Glutamine comes from foods like beef, fish, eggs, and veggies. It helps keep your intestines healthy and gives energy to immune cells like lymphocytes. But we need more research to know for sure how it helps the brain in people who aren’t lacking oxygen.

Creatine (Dose: 5 g)

Huberman mainly takes creatine for how it helps the brain, not just for building muscles like most people do. He talks about studies that suggest it might make short-term memory better, help you think more clearly, and even improve your mood.
He takes 5 grams of creatine monohydrate every day, usually in the morning or after his workout. He does this because it helps his brain work better and makes it easier for him to concentrate and stay focused.
Even though most people use creatine for building muscles, Huberman talks about how it helps the brain work better and can improve your mood and how well you think. He says it’s a good idea to give it a try because it’s not very risky and doesn’t cost much.

6. Andrew Huberman Nutritional Supplements

With foundational, testosterone, sleep and mind health, Huberman also takes additional supplements for different health purposes.

TL; DR

Rhodiola Rosea: An adaptogen known to reduce perceived fatigue
Ashwagandha: An adaptogen is known to lower cortisol (the stress hormone)
Multivitamin: Comprehensive vitamins and minerals
NMN: To boost energy levels. Dose – 1-2 g daily
NR: To boost energy levels. Dose – 500 mg daily
Opti-Men: 2 Capsules daily

Rhodiola Rosea

Huberman takes Rhodiola Rosea before his workouts because it really boosts his endurance. It helps him train harder and longer when lifting weights.
According to Andrew, Rhodiola Rosea, an adaptogen, makes exercise feel easier and reduces physical fatigue without lowering cortisol levels. This helps him feel more energetic and makes workouts feel less tiring.
Besides helping physically, Rhodiola Rosea might also boost brain function, making it a great addition to his workout supplements.

Ashwagandha

During stressful times, Huberman sometimes takes ashwagandha. It’s been shown to lower cortisol levels and reduce feelings of stress. Studies found that ashwagandha can decrease cortisol by 20% and perceived stress by 40% compared to a placebo.
He suggests taking 250-300 mg of ashwagandha in the early afternoon and again in the evening but not using it all the time to avoid dependence and tolerance. He also recommends not taking it before exercise, as it might reduce the helpful cortisol spikes from working out.
Ashwagandha, a plant used in Ayurvedic medicine for over 3,000 years, helps Huberman manage stress without disrupting his daily routines. He suggests using it only when needed for short-term and medium-term stress.

Multivitamins

Huberman takes a multivitamin called Momentous Multivitamin every day, and he’s been doing it for several years. He says he keeps doing it more out of habit than because of new research.
He keeps an eye on his blood tests and hasn’t found any problems with taking the multivitamin. Huberman says it’s got lots of B vitamins, which help your body break down food and give you energy at the cellular level.
Huberman sticks to this routine all the time, but he says deciding to take a multivitamin should be based on what’s right for you. It’s a good idea to talk to your doctor about it to make sure it’s giving you the nutrients you need.

NMN (1-2 g) and NR (500 mg)

Huberman takes both NMN and NR, which are two types of supplements that help boost NAD+ levels in the body. He does this to feel more awake and energized during the day, not necessarily to live longer. He usually takes them within an hour or two of waking up and at least 30 minutes before he eats his first meal, which is usually around 11:00 am.
Huberman’s daily routine involves taking 1 to 2 grams of NMN powder and 500 mg of NR. He puts the NMN powder under his tongue to dissolve, but he hasn’t said how he takes the NR. He started taking NMN in mid-2022 and added NR in November 2023. He says it gives him more energy and makes him a little less hungry. He’s talked about how he does it on platforms like his podcast’s Ask Me Anything episode and Twitter.

Optimum Nutrition (Opti-Men) (Dose: 3 Caps)

Huberman prefers Optimum Nutrition’s Opti-Men for Vitamin C, Zinc, Vitamin D, E, and B12.

Opti Men tablets contain 21 essential vitamins and minerals, including Vitamin C, Zinc, Vitamin D, Vitamin E and Vitamin B12, to support Huberman’s immune system, metabolism, and promote overall wellness. Huberman recommends Opti-Men to everyone for speed muscle recovery, antioxidant protection, and vital nutrients as per Huberman’s supplements list.

7. Nutritional Supplements Huberman Doesn’t Take

In his podcast, Huberman has talked about some nutritional supplements that he takes occasionally or doesn’t consume entirely.

He’s mentioned them because they might have benefits, but he has included them as alternatives in his supplement routine.

TL; DR

Cissus Quadrangularis: Effect that enhances serotonin levels
Nicotine: Enhances focus and concentration
Turkesterone: Mild anabolic properties
Melatonin: Among the top sleep supplements

Cissus Quadrangularis

Cissus Quadrangularis, a plant from the grape family found in Asia and Africa, is traditionally used to treat various health issues.
Huberman mentions a study where people taking 300 mg of Cissus Quadrangularis daily for six weeks had a 30% increase in serotonin compared to those taking a placebo. This increase in serotonin was linked to weight loss. However, Huberman doesn’t take this daily.

Nicotine

While Huberman doesn’t use or recommend nicotine, he talks about its potential benefits for focus and concentration in his podcasts. Nicotine binds to certain brain receptors, releasing dopamine and norepinephrine, which can improve cognitive function.
However, because it’s addictive and can temporarily raise heart rate and blood pressure, he advises caution, especially for those with heart issues.

Turkesterone

On Joe Rogan’s podcast, Huberman talked about Turkesterone, saying it might boost testosterone, performance, and recovery, comparing it to Deca, a well-known anabolic steroid. However, he hasn’t personally used Turkesterone.
Current research on Turkesterone is limited, mostly involving lab studies and animals, and it shows some improvement in athletic performance but not as much as anabolic steroids.

Melatonin

Huberman avoids melatonin even though it’s a popular sleep aid because it affects hormones like testosterone and estrogen.
He talked with sleep expert Matthew Walker about a recent study that found melatonin only increased sleep by an average of 3.9 minutes in healthy adults under 60. They mentioned that melatonin works better for people over 60 since ageing can lower natural melatonin production.

8. Andrew Huberman on Tracking and Measuring Health

Similar to Bryan Johnson’s supplement routine, Huberman monitors the effect of supplements twice a year. He takes blood tests for multiple insights including heart, mind, etc.

Huberman uses InsideTracker, a personalised nutrition platform that analyses data from your blood and DNA to provide the body’s insights.

Huberman on InsideTracker

InsideTracker stands out by offering more than just raw data from DNA and blood tests. It offers detailed insights including:

Levels of various hormones
Metabolic factors
Blood lipids

In addition, InsideTracker offers clear instructions on how to improve your health through:

Lifestyle changes
Nutritional adjustments
Supplementation

This is all based on genetic data and analysis.

Features of InsideTracker

Essentials
Foundation
Ultimate Plan + DNA Kit + InnerAge 2.0 calculation
Flexible testing options: Blood tests can be taken at home, or a local clinic with 100% convenience and accessibility.

Huberman Thoughts on Supplements & Nutrition

Balanced Approach: You should not aim to be the strongest or fastest, but to maintain overall health and flexibility in life.
Avoiding Over-Training: Limit your weight training to no more than two consecutive days.
Enjoyment of Life: You should find that good nutrition and consistent exercise enhance overall enjoyment and sensory experiences.
Focus on Quality of Life: Huberman emphasizes a holistic approach to health, incorporating sleep, exercise, nutrition, and supplements to enhance daily living and overall well-being.

In addition, you should maintain a structured yet adaptable routine to fit life’s demands while optimizing health and performance.

Dr. Andrew Huberman’s supplement routine is carefully planned to use science for longevity, sleep, focus and overall well-being.

As per Routine Bias, Huberman’s supplement guide is a reflection of optimising the mind and body to feel better.

FAQs

What supplements does Andrew Huberman recommend for general health and well-being?

Andrew recommends several supplements that support overall health, including Omega-3 fatty acids (DHA and EPA), Vitamin D3, Magnesium, and a high-quality multivitamin.

Are there any specific supplements Andrew Huberman advises for stress management and mood enhancement?

Yes, Andrew Huberman suggests supplements like Ashwagandha, Rhodiola Rosea, and L-tryptophan to help manage stress levels, promote relaxation, and support mood stability.

How should someone new to Andrew Huberman’s supplement recommendations start incorporating them into their daily routine?

As a beginner, you should start with one supplement at a time to assess tolerance and effectiveness. Begin with foundational supplements like Ashwagandha, Omega-3s and Vitamin D3 before adding more specific supplements based on individual health goals.

What are Andrew Huberman’s views on using herbs as supplements?

Andrew acknowledges the benefits of herbs like Ashwagandha, Rhodiola Rosea, and Holy Basil for managing stress response and promoting overall resilience. He often discusses their role in optimizing physiological responses to stress.

What should individuals consider when choosing supplements based on Andrew Huberman’s recommendations?

You should prioritize quality and purity when selecting supplement brands. Look for products that are third-party tested, free of harmful chemicals, and manufactured by reputable brands. Additionally, consider the bioavailability and dosage recommended. However, you can consider all brands recommended by Andrew.

What is Andrew Huberman’s sleep cocktail?

Andrew Huberman’s sleep cocktail includes a combination of supplements such as Melatonin, Magnesium Glycinate, and L-theanine to promote relaxation, regulate sleep-wake cycles, and improve sleep quality.

How much Ashwagandha does Huberman take?

Andrew Huberman typically recommends taking 500-600 mg (2 capsules) of Ashwagandha extract daily to help manage stress and support overall well-being.

What multivitamins does Andrew Huberman take?

Andrew Huberman takes a high-quality multivitamin from Optimum Nutrition & Momentous to ensure he gets essential vitamins and minerals that may be lacking in his diet.

When to take Ashwagandha according to Huberman?

As per Andrew Huberman, you should consume Ashwagandha tablets or capsules in the morning or early afternoon to help manage stress levels throughout the day without interfering with sleep.

What are Andrew Huberman’s best protocols?

Andrew Huberman advocates for protocols that optimize health, performance, and cognitive function, including strategies for sleep hygiene, nutrition, exercise, and stress management.