Andrew Huberman’s Complete Supplement List (2025 Updated)

A summary of Andrew Huberman’s supplement list

1. Foundation Supplements 

2025 Update: Essential daily supplements with increased dosages and mandatory combinations for optimal absorption.

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
• Omega-3 EPA: Enhanced Cognitive Fuel

1.1 Vitamin D3: The Hormone Multiplier

Dosage: 5,000-10,000 IU daily (increased from previous 1,000-5,000 IU range)

Timing: With breakfast containing fat

2025 Update: Higher dosing reflects individual variation research and importance of blood monitoring

Huberman now views vitamin D3 as an essential hormone rather than a simple vitamin, crucial for testosterone production, immune function, and mood regulation. The increased dosage range accounts for factors like sun exposure, skin tone, and genetic variations that affect individual needs.

Regular blood testing every six months is now mandatory to determine optimal dosing, as individual requirements can vary significantly. Target blood levels should be in the upper-normal range for maximum hormonal and immune benefits.

1.2 Vitamin K2: The Mandatory Partner

Dosage: 100-200 mcg daily

Timing: Always with Vitamin D3

2025 Update: Now mandatory rather than optional to prevent arterial calcification

Vitamin K2 has become a non-negotiable addition to the D3 protocol, essential for directing calcium to bones rather than arteries. This combination prevents the potential cardiovascular risks associated with high-dose vitamin D3 supplementation.

1.3 AG1: Comprehensive Nutritional Insurance

Dosage: 1-2 servings daily

Timing: Morning upon waking

2025 Update: Remains unchanged as foundational support

Huberman has used AG1 for over 12 years as his “nutritional insurance policy,” providing 75 vitamins, minerals, probiotics, and adaptogens in a single serving. This comprehensive formula addresses potential micronutrient gaps while supporting gut health and the gut-brain axis.

1.4 Omega-3 EPA: Enhanced Cognitive Fuel

Dosage: 2-3 grams daily (increased from 1-2 grams)

Timing: With meals containing fat

2025 Update: Significant increase based on mood and cognitive research

EPA (eicosapentaenoic acid) has become the primary focus over DHA, with research showing enhanced mood, cognitive function, and anti-inflammatory benefits at these higher doses. Studies demonstrate mild to moderate antidepressant effects and improved focus at the 2-3 gram range.

References: 1,5,6,4 – Vitamin D3 and K2 co-supplementation research, AG1 clinical studies, and recent omega-3 EPA mood and cognitive benefits studies.

2. Testosterone Support Protocol (Enhanced Safety)

2025 updates: Mandatory cycling and enhanced monitoring protocols.

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.

• Tongkat Ali: 400 mg daily
• Fadogia Agrestis: 400-600 mg daily with mandatory cycling periods
• Zinc: 15mg daily with meals
• Boron: 2 – 4 mg per day

2.1 Tongkat Ali: The Primary Booster

Dosage: 400 mg daily

Timing: Morning (mild stimulant effects)

2025 Update: Continuous use acceptable, no cycling required

Tongkat Ali remains the cornerstone of Huberman’s testosterone protocol, with research showing up to 37% increases in men with low testosterone. The compound works by reducing sex hormone binding globulin (SHBG) and improving stress resilience.

Benefits appear to enhance during the second and third months of consistent use, making continuous supplementation preferable to intermittent dosing. Unlike other testosterone compounds, Tongkat Ali maintains its effectiveness without cycling requirements.

2.2 Fadogia Agrestis: Critical Safety Update

Dosage: 400-600 mg during cycling periods

Timing: Morning when cycling

2025 Update: MANDATORY cycling 8-12 weeks on, 2-4 weeks off

This represents the most significant safety update in Huberman’s 2025 protocol, with animal studies showing potential liver toxicity at high doses. The cycling protocol prevents accumulation while maintaining testosterone benefits through luteinizing hormone stimulation.

Blood work monitoring is now essential, including liver enzymes and testosterone panels before starting and every 8 weeks during use. Users must start with lower doses to assess individual tolerance before adjusting within safe limits.

2.3 Supporting Minerals

Zinc: 15 mg daily with meals (immune and testosterone support)

Boron: 2-4 mg daily with meals (testosterone and bone health)

These minerals provide foundational support for healthy testosterone levels without the cycling requirements of herbal compounds. Huberman obtains zinc from his multivitamin to avoid exceeding recommended doses.

References: 5,7,4 – Tongkat Ali testosterone and SHBG studies, Fadogia Agrestis safety and cycling protocols, zinc and boron testosterone support research.‍

If you’re looking to learn more about how Andrew Huberman boosts testosterone levels, consider reading the Andrew Huberman’s Testosterone Optimization article.

3. Sleep Optimization Protocol (With a Rotation Strategy)

2025 changes: Addition of a rotation strategy to prevent tolerance.

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 Core Sleep Foundation

Magnesium L-Threonate: 140-200 mg (updated range)

L-Theanine: 100-300 mg

Apigenin: 50 mg

Timing: 30-60 minutes before bed

This trio forms the foundation of Huberman’s sleep protocol, taken consistently every night. Magnesium L-Threonate crosses the blood-brain barrier to activate GABA receptors, while L-Theanine promotes alpha brain wave activity for calming effects.

Apigenin, derived from chamomile, provides mild sedation through GABA receptor affinity without morning drowsiness. The updated magnesium range allows for individual titration based on tolerance and effectiveness.

3.2 Rotation Protocol Innovation

Occasional Additions: Inositol (900mg), GABA (100mg), Glycine (2g)

Strategy: Rotate additional compounds, never use same combination nightly

The most sophisticated update involves rotating supplemental sleep aids to prevent tolerance development. This strategy maintains supplement effectiveness while preventing the adaptation that reduces impact over time.

3.3 Important Safety Warnings

L-Theanine should be avoided by individuals with night terrors or sleepwalking tendencies. Approximately 5% of people experience stomach upset with Magnesium L-Threonate, requiring careful monitoring during initial use.

Daily melatonin use is strongly discouraged as it can disrupt natural hormone production and circadian rhythms. The rotation strategy provides sleep benefits without hormonal interference.

References: 6,8,4 – Magnesium L-Threonate and GABA receptor research, L-Theanine and alpha wave studies, Apigenin sleep benefits, rotation protocol for supplement tolerance.

Read our deep dive into the Huberman Sleep protocol here.

4. Cognitive Enhancement Stack 

2025 updates: Precision cognitive support with dramatically reduced frequencies to prevent tolerance.

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: Strategic Implementation

Dosage: 300-600 mg

Timing: 3-5 times per week, before workouts or demanding cognitive tasks

2025 Update: Frequency reduced from daily to prevent overstimulation

Alpha-GPC increases acetylcholine levels for enhanced learning, memory, and concentration while improving mind-muscle connection during physical performance. The strategic rather than daily approach maintains sensitivity and effectiveness.

4.2 L-Tyrosine: Severely Restricted

Dosage: 500-1,000 mg

Timing: Maximum once per week

2025 Update: Dramatic reduction from previous more frequent use

This dopamine precursor improves focus and attention under stress but leads to tolerance with frequent use. The weekly maximum prevents adaptation while maintaining effectiveness for high-demand situations.

4.3 Phenylethylamine: Occasional Tool

Dosage: 500 mg

Timing: Weekly or bi-weekly maximum

2025 Update: Treated as occasional enhancement rather than regular supplement

PEA naturally increases dopamine and provides mild stimulant effects without crashes associated with other stimulants. Huberman emphasizes this as a strategic tool rather than daily support.

References: 8,4 – Alpha-GPC and acetylcholine research, L-Tyrosine and dopamine tolerance studies, PEA mood and focus benefits.

5. Longevity & Cellular Energy

2025 update: Entirely New Category – NAD+ precursors and cellular energy support for sustained mental and physical performance.

5.1 NMN: Primary NAD+ Support

Dosage: 1-2 grams daily

Timing: Morning sublingual administration

2025 Update: New addition for cellular energy metabolism

Nicotinamide Mononucleotide supports cellular energy production and mitochondrial function through NAD+ pathway enhancement. Sublingual administration improves absorption and bioavailability compared to oral capsules.

Huberman reports subjective improvements in sustained mental and physical energy throughout the day, though he emphasizes taking it for performance rather than purely longevity benefits.

5.2 NR: Complementary Pathway

Dosage: 500 mg daily

Timing: Morning with NMN

2025 Update: Added to complement NMN through different metabolic pathway

Nicotinamide Riboside provides additional NAD+ support through an alternative pathway, maximizing cellular availability. The dual approach optimizes NAD+ levels through multiple precursor pathways.

5.3 Supporting Compounds

L-Glutamine: 1-10 grams daily for immune and gut health

Grapeseed Extract: 400-800 mg with meals for vascular health and blood-brain barrier protection

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.

These compounds support the longevity protocol through immune function, gut health, and cardiovascular protection. Grapeseed extract has gained emphasis due to research on cognitive protection.

References: 1,7 – NMN and NR NAD+ precursor research, L-Glutamine immune and gut health studies, Grapeseed extract vascular and cognitive protection.

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.

7. Safety Monitoring & Enhanced Blood Work Protocols

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.

6.1 Required Blood Testing

Frequency: Every six months (increased from annual)

Key Markers: Testosterone panels, liver enzymes, vitamin D levels, lipid profiles

Enhanced monitoring reflects increased protocol complexity and potential risks of hormone-supporting supplements. Regular testing provides objective data for dosage adjustments and early problem identification.

Recommended services include InsideTracker and Function Health for comprehensive analysis of over 100 biomarkers related to heart, hormone, immune, and metabolic function.

6.2 Cycling and Safety Protocols

Enhanced 2025 protocols include mandatory cycling for Fadogia Agrestis due to liver toxicity concerns and limited frequency for cognitive enhancers to prevent tolerance. High-dose vitamin D3 requires K2 co-supplementation and regular blood monitoring.

References: 9,3,4 – Blood testing and biomarker monitoring studies, supplement safety and cycling protocols, NSF Certified for Sport and third-party supplement testing standards.

7. Daily Timing and Implementation Strategy

The 2025 protocol emphasizes strategic timing to enhance effectiveness while minimizing potential interactions. Morning supplements align with natural cortisol production patterns, while evening supplements support circadian sleep preparation.

Caffeine timing has been refined to 90-120 minutes after waking to avoid interfering with natural cortisol awakening response. Fat-soluble vitamins are strategically timed with meals containing dietary fat for optimal absorption.

References: 6 – Circadian timing and supplement absorption research, cortisol awakening response and caffeine timing studies.

Implementation Strategy and Getting Started

TL;DR: Phased approach starting with foundations, adding targeted interventions, and ongoing optimization through monitoring.

Huberman recommends a systematic four-phase implementation beginning with foundational supplements over 4 weeks while monitoring sleep quality and energy levels. Phase two adds high-priority supplements based on individual goals during weeks 5-8, followed by advanced supplements during weeks 9-12.

Ongoing optimization requires regular blood work every six months with dosage adjustments based on biomarkers and subjective response. The key to success lies in consistency, careful monitoring, and gradual implementation rather than attempting the complete protocol immediately.

Success depends on understanding that supplements represent just one layer of health optimization, built upon proper sleep, exercise, nutrition, and light exposure foundations. The 2025 protocol provides a science-based framework for those committed to comprehensive human optimization through targeted supplementation.

The Complete Andrew Huberman Supplement List