Boosting Testosterone, Sleep Quality, and Mental Sharpness
Summary of Andrew Huberman’s Supplement List
| Supplement | Benefits (concise) | Dosage | Link to buy | Link |
|---|---|---|---|---|
| Foundational Supplements | ||||
| Vitamin D | Essential steroid hormone | 5,000-10,000 IU | Shop Vitamin D3 | |
| Vitamin K2 | Supports cardiovascular health, calcium transport | 100-200 mcg | Shop Vitamin K2 | |
| AG1 (Athletic Greens) | Broad‑spectrum micronutrient greens powder | 1 scoop daily | Shop AG1 | Buy AG1 |
| Omega-3 Fatty Acids | Brain & heart health | 2–3 g EPA daily | Shop Omega‑3 | Buy Omega-3 Fatty Acids |
| Creatine | Strength & cognitive benefits | 5 g daily | Shop Creatine | Buy Creatine |
| Supplements for Boosting Testosterone | Buy Supplements for Boosting Testosterone | |||
| Zinc | Essential for testosterone & immunity | 20–30 mg daily | Shop Zinc | |
| Boron | Supports free testosterone, bone health | 2–4 mg daily | Shop Boron | |
| Supplements for Sleep Quality | ||||
| Magnesium L-Threonate | Sleep quality & cognitive support | 140 mg nightly | Shop Magnesium | Buy Magnesium L-Threonate |
| L-Theanine | Relaxation, reduced sleep latency | 100–300 mg pre‑bed | Shop Theanine | |
| Apigenin | Mild sedative; aids sleep | 50 mg pre‑bed | Shop Apigenin | |
| Inositol | Anxiolytic; supports sleep | 900 mg pre‑bed | Shop Inositol | |
| GABA | Calming neurotransmitter | 100 mg occasionally | Shop GABA | |
| Glycine | Improves sleep depth | 2-5 g occasionally | Shop Glycine | |
| Supplements for Focus and Cognition | ||||
| Alpha-GPC | Choline donor; boosts focus | 300 mg before work | Shop Alpha-GPC | Buy Alpha-GPC |
| L-Tyrosine | Precursor to dopamine | 500 mg before cognitive work | Shop L-Tyrosine | |
| Phenylethylamine (PEA) | Mood & focus enhancer | 500 mg | Shop PEA | |
| Rhodiola Rosea | Adaptogen; reduces fatigue | 200–400 mg | Shop Rhodiola | |
| Supplements for Longevity and Anti-aging | ||||
| NMN | NAD+ & cellular energy | 1-2 grams | Shop NMN | Buy NMN |
| NR | NAD+ & mitochondrial support | 500 mg | Shop NR | |
| Other Supplements | ||||
| Glutamine | Gut & immune support | 1–10 g daily | Shop Glutamine | |
| Ashwagandha | Adaptogen; lowers cortisol | 600 mg daily | Shop Ashwagandha | |
| Multivitamin | Broad micronutrient coverage | Per label | Shop Multivitamin | Buy Multivitamin |
| Opti-Men | Men's multivitamin blend | 3 tabs daily | Shop Opti‑Men | |
1. Foundation Supplements
2026 Update: Essential daily supplements with increased dosages and mandatory combinations for optimal absorption.
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) [1]
Timing: With breakfast containing fat
2026 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
2026 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. [2]
1.3 AG1: Comprehensive Nutritional Insurance
Dosage: 1-2 servings daily
Timing: Morning upon waking
2026 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) [3]
Timing: With meals containing fat
2026 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.
2. Testosterone Support Protocol
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.
2.1 Supporting Minerals
Zinc: 15 mg daily with meals (immune and testosterone support) [4]
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.
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)
2026 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. [5]
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
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. [6]
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.
Read our deep dive into the Huberman Sleep protocol here.
4. Cognitive Enhancement Stack
2026 updates: Precision cognitive support with dramatically reduced frequencies to prevent tolerance.
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
2026 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
2026 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
2026 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.
5. Longevity & Cellular Energy
2026 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
2026 Update: New addition for cellular energy metabolism [7]
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
2026 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 [8]
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.
6. Further Supplements Huberman Takes
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
6.1Rhodiola 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. [9]
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.
6.2Ashwagandha
Huberman occasionally uses Ashwagandha during stressful periods for its cortisol-reducing effects. [10]
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.
6.3Multivitamin
Huberman takes a multivitamin daily.
6.4Opti-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
6.1 Required Blood Testing
Frequency: Every six months (increased from annual)
Key Markers: Testosterone panels, liver enzymes, vitamin D levels, lipid profiles
Recommended services include InsideTracker and Function Health for comprehensive analysis of over 100 biomarkers related to heart, hormone, immune, and metabolic function.
7. Daily Timing and Implementation Strategy
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.
Implementation Strategy and Getting Started
TL;DR: Phased approach starting with foundations, adding targeted interventions, and ongoing optimization through monitoring.
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.
The Complete Andrew Huberman Supplement List
| Supplement | Benefits (concise) | Dosage | Link to buy | Link |
|---|---|---|---|---|
| Foundational Supplements | ||||
| Vitamin D | Essential steroid hormone | 5,000-10,000 IU | Shop Vitamin D3 | |
| Vitamin K2 | Supports cardiovascular health, calcium transport | 100-200 mcg | Shop Vitamin K2 | |
| AG1 (Athletic Greens) | Broad‑spectrum micronutrient greens powder | 1 scoop daily | Shop AG1 | Buy AG1 |
| Omega-3 Fatty Acids | Brain & heart health | 2–3 g EPA daily | Shop Omega‑3 | Buy Omega-3 Fatty Acids |
| Creatine | Strength & cognitive benefits | 5 g daily | Shop Creatine | Buy Creatine |
| Supplements for Boosting Testosterone | Buy Supplements for Boosting Testosterone | |||
| Zinc | Essential for testosterone & immunity | 20–30 mg daily | Shop Zinc | |
| Boron | Supports free testosterone, bone health | 2–4 mg daily | Shop Boron | |
| Supplements for Sleep Quality | ||||
| Magnesium L-Threonate | Sleep quality & cognitive support | 140 mg nightly | Shop Magnesium | Buy Magnesium L-Threonate |
| L-Theanine | Relaxation, reduced sleep latency | 100–300 mg pre‑bed | Shop Theanine | |
| Apigenin | Mild sedative; aids sleep | 50 mg pre‑bed | Shop Apigenin | |
| Inositol | Anxiolytic; supports sleep | 900 mg pre‑bed | Shop Inositol | |
| GABA | Calming neurotransmitter | 100 mg occasionally | Shop GABA | |
| Glycine | Improves sleep depth | 2-5 g occasionally | Shop Glycine | |
| Supplements for Focus and Cognition | ||||
| Alpha-GPC | Choline donor; boosts focus | 300 mg before work | Shop Alpha-GPC | Buy Alpha-GPC |
| L-Tyrosine | Precursor to dopamine | 500 mg before cognitive work | Shop L-Tyrosine | |
| Phenylethylamine (PEA) | Mood & focus enhancer | 500 mg | Shop PEA | |
| Rhodiola Rosea | Adaptogen; reduces fatigue | 200–400 mg | Shop Rhodiola | |
| Supplements for Longevity and Anti-aging | ||||
| NMN | NAD+ & cellular energy | 1-2 grams | Shop NMN | Buy NMN |
| NR | NAD+ & mitochondrial support | 500 mg | Shop NR | |
| Other Supplements | ||||
| Glutamine | Gut & immune support | 1–10 g daily | Shop Glutamine | |
| Ashwagandha | Adaptogen; lowers cortisol | 600 mg daily | Shop Ashwagandha | |
| Multivitamin | Broad micronutrient coverage | Per label | Shop Multivitamin | Buy Multivitamin |
| Opti-Men | Men's multivitamin blend | 3 tabs daily | Shop Opti‑Men | |
References
- Martineau, A. R., Jolliffe, D. A., Hooper, R. L., Greenberg, L., Aloia, J. F., Bergman, P., ... & Camargo, C. A. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. PubMed
- Knapen, M. H., Drummen, N. E., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. PubMed
- Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1–7. PubMed
- Prasad, A. S. (2008). Zinc in human health: effect of zinc on immune cells. Molecular Medicine, 14(5–6), 353–357. PubMed
- Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can magnesium enhance exercise performance? Nutrients, 9(9), 946. PubMed
- Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients, 11(10), 2362. PubMed
- Yi, L., Maier, A. B., Tao, R., Lin, Z., Vaidya, A., Bhatt, S., & Bhatt, D. L. (2023). The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. GeroScience, 45(1), 29–43. PubMed
- Legault, Z., Bagnall, N., & Bhullar, A. S. (2015). The influence of oral L-glutamine supplementation on muscle strength recovery and soreness following unilateral knee extension eccentric exercise. International Journal of Sport Nutrition and Exercise Metabolism, 25(5), 417–426. PubMed
- Hung, S. K., Perry, R., & Ernst, E. (2011). The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine, 18(4), 235–244. PubMed
- Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on physical performance: systematic review and Bayesian meta-analysis. Journal of Functional Morphology and Kinesiology, 6(1), 20. PubMed