Andrew Huberman’s Comprehensive Supplement Guide
Boosting Testosterone, Sleep Quality, and Mental Sharpness
Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, has gained a wide following for sharing his extensive knowledge on human optimization. Through his research and the Huberman lab podcast, he has developed a targeted supplement protocol to enhance his biology. In this in-depth guide, we’ll analyze the Andrew Huberman supplement list, with additional insights from Examine.com.
- Published: January 6, 2025
- Last Updated: March 24, 2025
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A summary of Andrew Huberman’s supplement list
1. Base Supplements for a Solid Foundation
- Vitamin D: Essential steroid hormone
- Vitamin K2: For cardiovascular health
- AG1: Broad spectrum micronutrients
2. Supplements for Boosting Testosterone
- Tongkat Ali: 400 mg daily
- Zinc: Essential for healthy testosterone levels
- Boron: 2 – 4 mg per day
3. Supplements for Enhancing Sleep Quality
- Magnesium L-Threonate: 140 mg
- Theanine: 100-300 mg
- Apigenin: 50 mg
- Inositol: 900 mg
- GABA: 100 mg (occasionally)
- Glycine: 2 grams (occasionally)
4. Supplements for Enhancing Focus and Mental Performance
- Alpha-GPC: 300 mg
- L-Tyrosine: 500 mg
- Phenylethylamine (PEA): 500 mg
5. Supplements for Maintaining Good Cognitive Function
- Omega-3 Fatty Acids: 2-3 grams of EPA daily
- Glutamine: 1-10g daily (not specific)
- Creatine: 5g daily
6. Further Supplements Huberman Takes
- Rhodiola Rosea: An ‘adaptogen’ that can reduce perceived fatigue
- Ashwagandha: An ‘adaptogen’ that can reduce cortisol (stress hormone)
- Multivitamin: Broad spectrum vitamins and minerals
- Opti-Men: Improves metabolism
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Buy the Official Huberman Lab Complete Supplement Bundle ->
Andrew Huberman’s Official Complete Product Bundle by Momentous Supplements
A comprehensive collection of products designed to support cognitive function, sleep, and hormone balance. This bundle contains a variety of high-quality supplements, including Omega-3, Magnesium Threonate, Apigenin, Inositol, L-Theanine, Tongkat Ali, Fadogia Agrestis, Zinc Picolinate, Alpha GPC, Tyrosine, Creatine, Acetyl-L-Carnitine.
Each of these ingredients has been carefully selected by Dr. Andrew Huberman and shown to support brain health, improve sleep quality, and promote overall well being. This starter pack has everything you need to get going on the Huberman Protocol. -
Base Supplements for a Solid Foundation
Huberman takes these fundamental supplements to cover all the bases and build a solid foundation for overall health and well-being.
TL;DR:
- Vitamin D: Essential steroid hormone
- Vitamin K2: For cardiovascular health
- AG1: Broad spectrum micronutrients
1.1 Vitamin D
Vitamin D is essential for a variety of bodily functions. Huberman takes between 5,000 to 10,000 IU of vitamin D daily.
- Prohormone that modulates over 1,000 gene expression pathways related to immune function, bone health, and cell proliferation.
- Requirements increase without sufficient sun exposure.
1.2 Vitamin K2
Vitamin K2 is another supplement Huberman takes daily, primarily for its benefits to cardiovascular health.
- Improves cardiovascular health by preventing calcium deposition in arteries. Also crucial for bone metabolism.
- Vitamin K2 specifically is the most bioavailable form.
1.3 AG1
AG1 is a green powder supplement that Huberman has been using for over 12 years. He consumes it once to twice per day for its broad spectrum of vitamins, minerals, and probiotics.
- Broad spectrum superfood blend containing 75 vitamins, minerals, antioxidants, and adaptogens.
- Provides comprehensive micronutrient support to help fill potential gaps in the diet.
- Includes probiotics and prebiotics for gut health and immune function.
- Rich antioxidant content from ingredients like spirulina and wheatgrass.
- Adaptogens like ashwagandha and astragalus root manage stress levels.
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Benefits of Daily Use of AG1
- Comprehensive health support: AG1 offers a full-spectrum nutrition solution with 75 premium vitamins, minerals, and whole-food-sourced ingredients, ensuring daily nourishment in an easy-to-absorb powdered form.
- Enhances gut health: Packed with prebiotics, probiotics, and natural enzymes, AG1 promotes healthy digestion and improves nutrient absorption for a balanced gut.
- Boosts immunity: Provides a potent combination of Vitamin C, zinc, and functional mushrooms to strengthen the immune system and protect against daily stressors.
- Aids in recovery: Formulated with superfoods, adaptogens, and antioxidants, AG1 supports faster recovery and is trusted by athletes for its restorative benefits.
- Improves energy levels: Enriched with magnesium, AG1 helps sustain energy throughout the day by supporting efficient cellular energy production.
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2. Andrew Huberman Supplements for Boosting Testosterone
Testosterone is a vital hormone for both men and women, contributing to muscle mass, bone density, and overall well-being. Andrew Huberman uses a combination of supplements to maintain healthy testosterone levels.
TL;DR:
- Tongkat Ali: 400 mg daily
- Zinc: Essential for healthy testosterone levels
- Boron: 2 – 4 mg per day
2.1 Tongkat Ali
Native to Southeast Asia, Tongkat Ali is a plant used in traditional medicine known for its testosterone-boosting properties. Huberman recommends a daily dosage of 400 mg.
- Herbal extract shown to increase testosterone levels by up to 37% in men by stimulating Leydig cells in the testes to release more testosterone.
- Also noted to improve stress resilience and boost male fertility parameters.
Huberman suggests:
- Take it early in the day: Since it can have a mild stimulant effect, it’s advisable to consume it in the morning.
- Use it consistently rather than intermittently: The effect seems to enhance during the second and third months of regular daily usage.
- No requirement to cycle it: Continual use is generally acceptable, unless specific indicators in your blood tests – such as elevated liver enzymes – suggest a need to discontinue.
2.2 Zinc
Zinc is essential for healthy testosterone levels. While Huberman hasn’t specified his daily dosage, the multivitamin he consumes contains 15 mg of zinc.
2.3 Boron
Boron is a trace mineral that Huberman consumes daily in doses between 2 and 4 mg.
If you’re looking to learn more about how Andrew Huberman boosts testosterone levels, consider reading the Andrew Huberman’s Testosterone Optimization article.
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3. Andrew Huberman Supplements for Enhancing Sleep Quality
Good sleep is crucial for overall health and optimal brain function. To enhance sleep quality, Huberman uses a combination of supplements.
TL;DR:
- Magnesium L-Threonate: 140 mg
- Theanine: 100-300 mg
- Apigenin: 50 mg
- Inositol: 900 mg
- GABA: 100 mg (occasionally)
- Glycine: 2 grams (occasionally)
3.1 Magnesium L-Threonate
Magnesium plays an essential role in over 600 enzymatic reactions in the human body. Huberman consumes approximately 140 mg of Magnesium L-Threonate daily.
- Magnesium chelate that efficiently crosses the blood-brain barrier to induce relaxation by activating GABA receptors.
- Improves sleep quality without daytime drowsiness.
3.2 Theanine
An amino acid found in tea, Theanine can have a calming effect when supplemented. Huberman’s daily dose varies between 100 and 300 mg.
- Amino acid found in green tea that promotes relaxation by increasing alpha brain waves.
- Shows particular synergy with caffeine, attenuating its side effects.
3.3 Apigenin
Apigenin is a compound found in chamomile tea known to promote sleep. Huberman takes 50 mg of Apigenin daily.
More from Examine.com
- Plant flavonoid with anti-anxiety effects via its affinity for GABA receptors in the brain.
- Acts as a mild sedative that can improve sleep onset and quality.
3.4 Inositol
Huberman occasionally takes 900 mg of Myo-Inositol along with his other sleep supplements to improve his sleep quality.
More from Examine.com
- Carbohydrate compound involved in serotonin and insulin signaling pathways related to sleep regulation.
- May improve sleep quality and ability to fall back asleep after night awakenings.
3.5 GABA & Glycine
Occasionally, when having difficulty sleeping, Huberman adds GABA (100 mg) and Glycine (2 grams) to his sleep supplements.
If you want to find out more about Huberman’s sleep supplements and his sleep schedule, you must read Andrew Huberman’s Sleep Routine article.
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4. Supplements for Boosting Mental Sharpness and Focus
Maintaining cognitive function and focus is crucial in today’s fast-paced world. Huberman utilizes specific supplements to boost his mental sharpness and focus.
TL;DR:
- Alpha-GPC: 300 mg
- L-Tyrosine: 500 mg
- Phenylethylamine (PEA): 500 mg
4.1 Alpha-GPC
Alpha-GPC is one of Huberman’s preferred supplements for supporting cognitive function. He takes between 300 to 600 mg of Alpha-GPC 3-5 times per week.
More from Examine.com
- Source of choline that increases levels of acetylcholine involved in learning, memory, and concentration.
- May enhance cognitive abilities in the elderly and boost strength output.
4.2 L-Tyrosine
Very occasionally (1x per week maximum), Huberman uses L-Tyrosine, a precursor to dopamine, in doses between 500mg and 1,000mg to enhance focus and attention.
More from Examine.com
- Amino acid precursor to catecholamine neurotransmitters dopamine and noradrenaline.
- Improves focus, attention, and mental performance under acute stress.
4.3 Phenylethylamine (PEA)
Phenylethylamine (PEA) is another supplement Huberman uses to increase dopamine and enhance focus. He takes 500 mg of PEA occasionally, about once a week or once every 2 weeks.
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5. Supplements for Maintaining Good Cognitive Function
Maintaining cognitive function is crucial for overall productivity and well-being. Huberman uses specific supplements to support this aspect of his health.
TL;DR:
- Omega-3 Fatty Acids: 2-3 grams of EPA daily
- Glutamine: 1-10g daily (not specific)
- Creatine: 5g daily
5.1 Omega-3 Fatty Acids
Huberman aims to consume 2-3 grams of EPA (a form of omega-3 fatty acid) daily. He takes Omega-3 Fatty Acids as a fish oil supplement, as he rarely eats fish.
More from Examine.com
- Provides essential fatty acids critical for cognitive health, mood regulation, and cardiovascular function.
- Helps reduce inflammation and oxidative damage.
5.2 Glutamine
Glutamine is an amino acid that Andrew Huberman uses regularly for its immune-enhancing effects. He hasn’t specified his daily dosage.
5.3 Creatine
While creatine is popularly known for its uses in bodybuilding, Huberman takes it primarily for its cognitive benefits. He consumes 5 grams of Creatine monohydrate daily.
More from Examine.com
- Supports cellular energy generation, muscle strength, power output, and cognitive function.
- One of the most widely researched and effective performance-enhancing supplements.
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6. Further Supplements Huberman Takes
Huberman also takes additional supplements for overall health and well-being.
TL;DR:
- Rhodiola Rosea: An ‘adaptogen’ that can reduce perceived fatigue
- Ashwagandha: An ‘adaptogen’ that can reduce cortisol (stress hormone)
- Multivitamin: Broad spectrum vitamins and minerals
- Opti-Men: Improves metabolism
6.1 Rhodiola Rosea
Prior to workouts, Andrew Huberman takes Rhodiola Rosea, an ‘adaptogen’ that can reduce perceived fatigue, allowing him to push harder and longer during his workouts.
More from Examine.com
- Adaptogenic herb shown to reduce fatigue, increase endurance, and lift energy levels by optimizing cortisol levels.
- May also enhance cognitive performance and learning ability.
6.2 Ashwagandha
Huberman occasionally uses Ashwagandha during stressful periods for its cortisol-reducing effects.
More from Examine.com
- Ayurvedic adaptogenic herb shown to lower cortisol and help manage stress and anxiety.
- May improve fertility and exercise performance as well.
- Huberman cycles its use to avoid building tolerance.
6.3 Multivitamin
Huberman takes a multivitamin daily.
6.4 Opti-Men
- Metabolism Improvement: Opti-Men is packed with essential vitamins and minerals that help boost metabolism. This supports Andrew Huberman in maintaining his energy levels throughout the day.
- Immune Support: The supplement provides vital nutrients like Vitamin C, Zinc, and Vitamin D, which are known to strengthen the immune system.
- Muscle Recovery: Opti-Men contains amino acids that aid in muscle recovery, essential for Andrew Huberman’s rigorous workout routines.
- Antioxidant Protection: With ingredients like Vitamin E and Selenium, Opti-Men helps protect cells from oxidative stress, promoting overall health.
- Convenient Nutrient Source: It offers a comprehensive blend of nutrients in one tablet, making it an efficient addition to Andrew Huberman’s supplement routine.
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7. Tracking and Measuring Health
To monitor the effects of these supplements and track his overall health, Huberman tests his blood twice a year. He uses, a company that offers comprehensive blood tests, to track and monitor his health.
Some Options for InsideTracker:
- Essentials
- Foundation
- Ultimate Plan + DNA Kit + InnerAge 2.0 calculation
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The Complete Andrew Huberman Supplement List
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