Andrew Huberman, Ph.D., is a world-renowned neuroscientist with a passion for health and longevity. Dr. Huberman is also quite the enthusiast when it comes to alternative modalities like intermittent fasting and calorie pulsing.
What does Dr. Huberman recommend when it comes to supplements, though?
Luckily for us, he’s explained such topics in great detail on the Huberman Lab Podcast.
In this article I’ll be diving deep into the top supplements Dr. Huberman takes personally.
Andrew Huberman’s Top Sleep Supplements
Andrew prioritizes sleep above almost anything else, so it only makes sense that he’d be enthusiastic about sleep-centric supplements.
Here’s what he recommends.
Magnesium + L-Theanine + Apigenin
Dr. Huberman recommends a blend of magnesium, L-theanine, and apigenin to promote sleep naturally:
- 300-400mg magnesium threonate/magnesium bisglycinate
- 200-400mg L-theanine
- 50mg apigenin
Important Side Note About Apigenin
Remember that the final part of this pro-sleep trifecta — apigenin — isn’t ideal for women, as it can suppress their estrogen levels.
GABA + Glycine
If all else fails and you’re still running low on sleep, Dr. Huberman recommends pulsed dosing of two amino acids: GABA and glycine.
He says:
Every third or fourth night, I’ll take 2 grams of glycine and 100mg of GABA in addition to the standard sleep stack that I talked about before. [This] greatly enhances my ability to get into sleep.
While Huberman doesn’t recommend such aggressive GABA dosing everyday, it can be a real lifesaver if you need quick relief from sleep problems.
Myo-Inositol
Myo-inositol is a naturally-occurring sugar that doubles as a neurotransmitter.
Dr. Huberman takes roughly 900 milligrams of Myo-inositol within an hour of bedtime. This is another supplement, however, that he only takes every few days.
So far, so good, he says:
the depth and quality of sleep that I’ve been obtaining on Myo-inositol is pretty remarkable.
Why Andrew Doesn’t Use 5-HTP Or Serotonin Precursors
Andrew isn’t a fan of 5-HTP or other serotonin precursors…not personally, at least.
While these substances help him fall asleep, he says, they prevent him from sleeping throughout the night.
He concludes:
For me, supplementing with serotonergic agents is a bad idea.
Why Andrew Doesn’t Recommend Melatonin
Dr. Huberman is less than enthusiastic about the popular sleep aid melatonin, too.
He points out that its potential side effects far outweigh the mild sleep improvements most studies demonstrate.
Andrew Hubermans Top Anabolic Supplements
Dr. Huberman also places a heavy emphasis on naturally boosting testosterone levels (for all you men reading this, of course).
To do this he relies on a mixture of Tongkat Ali and Fadogia Agrestis.
Tongkat Ali
Tongkat Ali is thought to reduce sex hormone binding globulin, which in turn increases your body’s free testosterone levels.
Andrew suggests taking Tongkat Ali in the first part of the day, as its energizing effects can make it a bit too stimulating.
Consistency is also important for Tongkat Ali dosing.
Andrew says:
It tends to work better as you get into the second and third months of use.
Fadogia Agrestis
Fadogia Agrestis is an herb that mimics luteinizing hormone.
In layman’s terms, that means it stimulates testosterone production!
425mg/day should be sufficient to increase testosterone levels.
Andrew says:
What this did [for me] is increase my total testosterone by about 200 points.
His testosterone is now in the low 800s — a very respectable level.
Other T-Boosting Tips and Tricks
Testosterone is a fickle thing.
It can be affected, either positively or negatively, by everything from your sleep to your exercise routine to your herb intake.
The herb turmeric, for example, can inhibit DHT enough to affect testosterone levels downstream.
Andrew’s Top Nootropics
Like most other leaders in the health/wellness/biohacking sphere, Andrew is a strong proponent of nootropics.
Here are his top picks.
Alpha GPC
Dr. Huberman views Alpha GPC as a long-term investment in his cognitive health.
Studies show that it may:
- Prevent age-related cognitive decline
- Improve workout recovery
- Improve working memory
- Improve cognitive output
- Reduce anxiety/stress
Despite its utility, Andrew only uses Alpha GPC “from time to time.”
Some research indicates it can spike TMAO (trimethylamine-N-oxide), an inflammatory marker with known ties to heart problems.
Garlic
Speaking of TMAO…several natural plants and herbs may be able to prevent TMAO spikes!
Foremost among them is garlic.
It’s thought that garlic’s allicin content is responsible for this regulatory benefit.
Choline (Via Eggs)
Choline is a direct precursor to acetylcholine, one of the brain’s most important compounds.
Choline dosing in the range of 500-100mg/day is usually enough to tangibly improve cognition.
A single egg yolk contains roughly 140mg of choline,
Glutamine
L-glutamine is an important amino acid found in a wide variety of animal foods.
Why does it make this list?
Because it possesses an incredible variety of health benefits.
L-glutamine may:
- Improve gut health
- Alleviate sugar cravings
- Improve innate immunity
- Improve cognitive deficiencies
- Protect the gut from exercise-induced stress
Andrew says:
I’ve been using glutamine […] since I was in college because I felt […] that it protected me from various flus and colds.
PEA
Short for phenylethylamine, PEA is a natural dopamine-increasing compound.
While PEA is generally accepted as safe and effective, it’s another better cycled/pulsed supplement.
Andrew takes PEA occasionally if he needs to get through an intensive work session.
Huperzine
Huperzine A is yet another dopamine-enhancing compound.
This one doubles as an acetylcholine enhancer, too.
Studies show that Huperzine A is especially active in the medial prefrontal cortex and hippocampus — two brain areas critical to learning, memory, and decision-making.
Huperzine A is an OTC (over-the-counter) product in the US.
Caffeine (but only at the proper time!)
Caffeine is a double-edged sword.
Though it’s shown to have a nearly unlimited array of health benefits, taking too much caffeine has harsh side effects like jitters and anxiety.
But there’s good news.
Caffeine’s harsher qualities can be balanced out by the amino acid L-theanine. (True to its name, this amino is commonly found in tea.)
Huberman says 100-200mg of L-theanine/day is enough to take the jitters out of caffeine’s buzz.
There’s a reason more and more energy drinks are featuring both compounds.
He also explains that timing is everything. You may have grown accustomed to downing your first cup of coffee within minutes of waking, but it’s actually better to wait 1.5-2 hours.
Dr. Huberman explains why:
The way caffeine interacts with the adenosine receptor […] you get sleepy [not just] because of the whole circadian clock mechanism but also because of the build-up of adenosine in your system. When you wake up in the morning, if you immediately compete out any residual adenosine, you lose the benefit of that cortisol pulse essentially clearing out the rest of the adenosine.
In a sense, L-theanine allows you to experience caffeine’s very best benefits.
Chronic caffeine consumption actually upregulates your dopamine receptors, allowing you to experience dopamine’s uplifting effects.
Caffeine is also one of the most science-backed pre-workouts.
It increases fat mobilization, glycogen storage, and muscular endurance.
Hundreds of studies regarding caffeine and exercise all say the same thing: caffeine improves athletic performance!
Dr. Huberman recommends taking 100-400mg of caffeine roughly half an hour before workouts.
Last but not least, caffeine may improve insulin sensitivity enough to make intermittent fasting easier.
There’s a practical benefit to combining caffeine and IF, too: the caffeine may blunt hunger.
Yerba Mate and Other Teas
Speaking of L-theanine, Dr. Huberman is a big fan of herbal teas.
Some of his favorites include Yerba Mate and Guayusa tea.
Both teas have insulin-sensitizing effects due to how they impact the hormone glucagon.
Long story short, both teas promote fat-burning, healthy body composition, and higher energy levels.
Andrew Hubermans’s Top Brain-Boosters
Nootropics are only part of the brain-boosting puzzle, at least if you’re a leading neuroscientist.
Huberman also recommends feeding your brain the substrates it needs to function at its best.
EPA
EPA is an essential fatty acid in the omega-3 family.
It may:
- Act as a natural antidepressant
- Relieve anxiety and depression
- Reduce chronic inflammation
- Cushion and protect neurons
- Improve body composition
- Improve skin health
A daily dose of 1 gram/1000 milligrams is enough to confer these benefits and more.
Selenium (via Brazil Nuts)
Selenium is a trace mineral that your body converts to T3, a critical thyroid hormone.
Unfortunately, many of us are deficient in selenium, but there’s an easy solution: brazil nuts.
Brazil nuts are nature’s very best sources of selenium.
One or two of them a day is enough to upregulate your thyroid — and brain chemistry.
Creatine
Creatine is another impressively versatile supplement.
While best-known for its ability to promote lean muscle gain, creatine can also improve your mood.
It does this by altering NMDA receptors.
The end result?
Clinically-proven improvements in those with anxiety and major depressive disorder.
Anthocyanins (via Dark Berries)
Anthocyanins are special antioxidants that have cognition-enhancing effects.
Blueberries, blackberries, and raspberries are the best sources of these anthocyanins.
Eating roughly 60-120 grams of these berries daily will give you access to 5-10 grams of pure anthocyanins.
That’s a large enough dose to shift your brain towards creativity and neuroplasticity.
Andrew Huberman’s Top Supplements: Summing Things Up
Well, there you have it!
Based on his background in neuroscience, Dr. Huberman recommends:
- Sleep supplements like GABA and glycine
- Anabolic supplements like Tongkat Ali
- Nootropic compounds like choline and caffeine
- Other brain-boosters like EPA and creatine
Given that so many compounds fall into these categories, perhaps a personalized approach is still warranted. Feel free to experiment with any or all of the products I mentioned above until you find what works best for you!
I live in a small alpine Bavarian themed mountain town in Northern BC Canada, called Smithers. We have professionals here drawn by the natural beauty, fishing and hunting. One of such is a large Dutchman named Jap who is highly educated as a practicing Chiropractor, Physiotherapist, acupuncturist in addition to other professional certifications. Jap is also the BEST Chinook salmon fly fisherman to walk this North country, THE best !
Jap has had to retire early as a result of a life time battle with Chronic Fatigue Syndrome where he has sought cures all over the world unsuccessfully…A crying shame for this man.
I am in the same age range, a former “tin man”, 10 k runner, weight trainer, industrial athlete of forms, not in your athletic class by any means….but very tough in real life physical work… hence my interest in Huberman and yourself. “IF” you have any resource direction you can give to successfully help and cure this man Yap of CFS it would be appreciated. Thanks WW.