Let me inform you concerning the second I noticed I’d been doing dietary supplements all unsuitable.
There I used to be, standing within the vitamin aisle at Complete Meals, watching 47 completely different magnesium choices whereas some man subsequent to me was loading his cart with what regarded like your complete alphabet in tablet kind. My telephone was dying, I had 14 tabs open attempting to decode whether or not I wanted magnesium glycinate or citrate, and I couldn’t keep in mind if Joe Rogan stated to take D3 with or with out K2.
That’s after I found Andrew Huberman’s complement protocol. And it modified every little thing.
Right here’s the factor: Huberman isn’t your typical bro-science influencer pushing the most recent mushroom espresso MLM. The person has a PhD from UC Davis, runs a lab at Stanford College of Drugs, and truly reads the research he cites. When he says he takes one thing, it’s as a result of there’s legit analysis behind it—not as a result of some complement firm slid into his DMs with a fats examine.
Over the previous two years, I’ve been following his protocols religiously. My testosterone went from “dad bod power” to “truly wish to work out at 6 AM.” My sleep? Let’s simply say I went from doom-scrolling till 2 AM to being that annoying one who’s asleep by 10:30 and wakes up with out an alarm.
However right here’s what no one tells you about Huberman’s stack: it’s not nearly popping capsules. It’s about understanding why you’re taking every complement, when to take it, and how it suits into your total well being technique.
The Full Checklist
Foundational Dietary supplements
Longevity Dietary supplements
Focus & Cognition
Hormone Assist
Sleep Stack
Now let’s dive into why this Stanford neuroscientist takes every of those, backed by his precise statements from podcasts and interviews.
Foundational Dietary supplements
Whey Protein
Look, I used to suppose protein powder was only for fitness center bros who say “bro” unironically. Then Huberman dropped some reality bombs about protein necessities that made me notice I’d been massively under-eating protein for years.
On the Extra Plates Extra Dates podcast, Huberman revealed he takes Momentous Grass-Fed Whey Protein post-workout, and typically as a day snack to curb starvation throughout his intermittent fasting window. His reasoning? Most research counsel getting 0.7-1.0 grams of protein per pound of physique weight, and it’s practically unattainable to hit that concentrate on with meals alone until you wish to eat hen breast for breakfast.
“Protein consumption triggers peptide YY and reduces ghrelin,” Huberman defined, which is science-speak for “it makes you much less hangry.”
Creatine
Right here’s the place issues get fascinating. Whereas everybody else is taking creatine for good points, Huberman’s taking 5 grams of Momentous Creatine each day primarily for… mind operate.
“I’m not on the creatine practice for fitness center good points,” he said on his podcast. “I exploit it to assist mind operate and the neural networks for focus.”
Dr. Andy Galpin referred to as creatine the “Michael Jordan” of dietary supplements on Huberman’s present—it’s that universally efficient. Analysis reveals it could possibly enhance short-term reminiscence and govt operate, particularly if you happen to’re sleep-deprived (responsible) or vegetarian.
Vitamin D
Keep in mind when everybody immediately grew to become vitamin D consultants throughout 2020? Properly, seems they had been onto one thing. Over 70% of us are strolling round poor in what Huberman calls “hormone D” (as a result of calling it a vitamin is technically incorrect—it’s truly a hormone).
Huberman takes 5,000 IU of Momentous Vitamin D each day, although he talked about to Dr. Rhonda Patrick that he typically goes as much as 10,000 IU relying on his blood ranges. This isn’t nearly avoiding rickets—satisfactory D3 helps testosterone manufacturing, immune operate, and temper regulation.
Fish Oil
Huberman is critical about his omega-3s. He particularly goals for two grams of EPA each day, utilizing Momentous’ Omega-3 Fish Oil product.
“To me, it tastes scrumptious,” he instructed Derek from Extra Plates Extra Dates concerning the lemon fish oil on oats combo.
Research persistently present that omega-3 fatty acids cut back irritation, enhance temper, and assist cardiovascular well being. Huberman’s excessive EPA dose particularly targets the anti-inflammatory and temper advantages.
RELATED READING: Harvard Longevity Scientist David Sinclair’s Complement Checklist
Longevity Dietary supplements
NMN
For years, everybody stored asking Huberman if he was on the NMN practice. He stayed mysteriously quiet till his look on Joe Rogan, the place he lastly spilled the beans.
“I take 1 gram of NMN sublingually each morning,” he revealed, utilizing Renue by Science NMN. Joe Rogan additionally takes Renue by Science, and I began utilizing this model for all of my longevity dietary supplements because of their inexpensive costs and third-party testing outcomes.
NMN (nicotinamide mononucleotide) converts to NAD+ in your physique, which is mainly the mobile foreign money for power and DNA restore. Analysis suggests NMN supplementation might enhance insulin sensitivity, eye operate, and different age-related markers. As we age, NAD+ ranges tank, which is why longevity researchers like David Sinclair are obsessive about it.
Fast notice: The FDA has been cracking down on NMN gross sales, and Amazon pulled it from their cabinets. Renue by Science is likely one of the few trusted firms that also carries it. Use code ‘brainflow’ for 15% off.
RELATED READING: Andrew Huberman’s Anti-Ageing Complement Stack
Focus & Cognition Dietary supplements
Alpha-GPC
That is the place Huberman will get strategic. He doesn’t take Momentous Alpha-GPC each day—solely about 4 instances per week, 300mg per dose, taken 10-20 minutes earlier than intense focus periods or exercises.
“I’ll take it earlier than a deep work session, podcast recording, and even earlier than a exercise that requires focus,” he instructed Tim Ferriss.
Alpha-GPC will increase acetylcholine within the mind, enhancing cognitive operate and doubtlessly enhancing energy output in athletes. However right here’s the plot twist: Alpha-GPC may enhance TMAO (a compound linked to cardiovascular threat), which is why Huberman pairs it with 600mg of garlic extract at meals.
L-Tyrosine
When Huberman must carry out below strain—tight deadlines, sleep deprivation, high-stress cognitive duties—he reaches for 500mg of Momentous L-Tyrosine.
He defined on The Kevin Rose Present that tyrosine helps him preserve focus when his mind would relatively be wherever else. L-tyrosine is a precursor to dopamine and norepinephrine, which explains why it’s notably efficient if you’re working on fumes.
PEA
Phenylethylamine (PEA) is Huberman’s “break glass in case of emergency” complement. He takes 500mg as soon as per week or each two weeks for intense work periods.
“When mixed with Alpha-GPC, I obtain a pointy enhance in dopamine that lasts for round 45 minutes,” he famous on his podcast.
RELATED READING: Andrew Huberman’s Full Information to Dopamine
Hormone Assist
Tongkat Ali
Each morning, Huberman takes 400mg of Momentous Tongkat Ali. In contrast to most testosterone dietary supplements that require biking, he’s been taking this each day for years.
“The results have a tendency to enhance into the second and third months,” he defined on his podcast with Dr. Kyle Gillett. “I by no means cycle it.”
Research have proven Tongkat Ali can enhance free testosterone and enhance male fertility. Professional tip: Take it early within the day—it has a light stimulant impact that may mess together with your sleep if taken too late.
Fadogia Agrestis
Whereas Tongkat is his each day driver, Fadogia is extra like a efficiency automobile he solely takes out often. Huberman makes use of 600mg of Double Wooden Fadogia Agrestis in 8-12 week cycles.
“Fadogia will increase luteinizing hormone, which stimulates the testes to supply extra testosterone,” he defined. Animal research counsel it could possibly enhance testosterone, although human analysis is restricted.
Zinc
Right here’s a enjoyable truth: Huberman doesn’t take standalone zinc. He will get his 15mg each day via his multivitamin. Why? As a result of zinc deficiency is likely one of the main causes of low testosterone.
“Zinc dosages which are fairly excessive of about 120mg taken twice per day with meals can considerably enhance testosterone,” Huberman famous, although he sticks to extra average doses for each day use. Huberman takes Momentous Zinc Picolinate.
RELATED READING: Andrew Huberman’s Protocol for Boosting Testosterone
Sleep Dietary supplements
In the event you observe Huberman for nothing else, observe him for this. His sleep stack—affectionately generally known as the “Huberman Sleep Cocktail“—has in all probability helped extra folks than Ambien at this level.
Magnesium Threonate
Magnesium is central to Huberman’s sleep stack. He takes Momentous Magnesium Threonate at a dose of 145mg elemental magnesium about 30-60 minutes earlier than mattress. Alternatively, he typically makes use of 200mg of magnesium bisglycinate.
“Magnesium promotes rest by activating the parasympathetic system,” Huberman explains. Analysis reveals magnesium is concerned in over 600 enzymatic reactions, together with these vital for reminiscence and studying.
Huberman particularly prefers the threonate kind as a result of it was developed by MIT researchers to successfully cross the blood-brain barrier—one thing different types battle with. He notes that roughly half of individuals are magnesium poor, so this complement can have “a noticeable impact on sleep.”
Apigenin
The second ingredient in Huberman’s sleep cocktail is Momentous Apigenin at 50mg, taken about half-hour earlier than mattress.
Apigenin is the compound in chamomile tea that makes you drowsy, however in a concentrated complement kind. Huberman explains that apigenin has anxiolytic and sedative properties, seemingly selling sleep by binding to mind receptors that instill calm.
“This persistently helps me calm down and go to sleep quicker,” he said in his sleep toolkit episode.
L-Theanine
The third core element is Momentous L-Theanine, an amino acid from tea that promotes rest with out sedation. Huberman takes 100-400mg at bedtime, sometimes round 200mg.
“Theanine helps by rising alpha-wave exercise within the mind and decreasing cognitive arousal,” Huberman explains. Research affirm that theanine will increase alpha mind waves related to rest.
He finds it notably helpful for “turning off” the thoughts at night time, although he cautions folks to check their response—a small share report vivid goals or morning grogginess with greater doses.
Collectively, these three dietary supplements kind Huberman’s go-to nightly trio that “dramatically enhance my means to go to sleep and keep asleep.”
The Rotating Solid
Not each night time, however 3-4 instances per week, he’ll add:
And each third night time:
Supporting Dietary supplements
Past the headliners, Huberman’s cupboard consists of a number of supporting gamers:
Day by day Additions
- Vitamin K2 – Added after Derek from MPMD famous it improved his lipid markers
- Boron – 2-4mg each day without cost testosterone assist
- Grape Seed Extract – 400-800mg for cardiovascular well being
- Ginger Root – 1g with meals for digestion and gastric emptying
- Athletic Greens (AG1) – One scoop each day (he’s used it for over a decade)
- LMNT Electrolytes – Particularly on coaching days
Situational Dietary supplements
- Rhodiola Rosea – Earlier than exercises for endurance and fatigue discount
- Ashwagandha – Solely throughout high-stress intervals for cortisol discount
- NAC – 600-900mg 3x each day when combating a chilly (proven to cut back flu signs)
The Actuality Verify
Right here’s what Huberman at all times emphasizes and what most complement articles ignore: No tablet can exchange good behaviors.
“Sleep, diet, train—these are the inspiration,” he repeatedly states. “Dietary supplements are there to fill gaps or give focused advantages the place you will have wants that may be met by supplementation higher than every other method.”
I’ve been following this protocol for 2 years now, and right here’s my sincere take:
What labored instantly:
- The sleep stack (sport changer)
- Alpha-GPC for focus (like somebody cleaned my psychological windshield)
- Creatine for each fitness center and mind good points
- NMN for power (felt the distinction inside days)
What took time:
- Tongkat Ali (took 2 months to note testosterone results)
- Vitamin D (power enhancements after about 3 weeks)
- Fish oil (delicate however price it for temper stability)
What I modified:
- I skip PEA (too intense for me)
- I solely use Fadogia for 8 weeks at a time
- I take much less theanine (100mg works higher for me)
The Cash Query
Let’s deal with the elephant within the room: This isn’t low-cost. Following Huberman’s full protocol will run you $200-300/month. However right here’s how I rationalized it:
- It’s lower than most individuals spend on espresso
- My sleep improved a lot I canceled my Masterclass subscription (who wants programs if you’re truly awake to learn?)
- The main target dietary supplements changed my afternoon Starbucks runs
- Use code ‘brainflow’ for 15% off Momentous (each bit helps)
Conclusion
Andrew Huberman’s complement stack represents the intersection of cutting-edge neuroscience and sensible self-optimization. What makes his method distinctive isn’t simply the dietary supplements themselves—it’s the systematic, evidence-based reasoning behind every alternative.
After following his protocols for 2 years, the largest lesson I’ve discovered is that this: dietary supplements are instruments, not magic bullets. They work finest if you’ve already nailed the fundamentals—constant sleep, correct diet, common train, and stress administration.
The fantastic thing about Huberman’s method is that it’s not dogmatic. He continuously updates his suggestions primarily based on new analysis and private bloodwork. He cycles sure dietary supplements, adjusts dosages primarily based on how he feels, and at all times emphasizes that what works for him may want tweaking for you.
In the event you’re feeling overwhelmed by all this data, do not forget that you don’t must implement every little thing without delay. Begin with one space—possibly sleep, since that impacts every little thing else—and construct from there. Get bloodwork performed to see what you really need. Take note of how you are feeling.
Most significantly, method supplementation the way in which Huberman does: with curiosity, scientific rigor, and a wholesome dose of self-experimentation. Your physique is exclusive, and your optimum stack will likely be too.
The purpose isn’t to turn into a strolling pharmacy or to outsource your well being to a tablet bottle. It’s to strategically assist your biology so you possibly can present up as the perfect model of your self—whether or not meaning crushing it at work, being extra current with your loved ones, or lastly having the power to pursue that aspect mission you’ve been pushing aside.
Science gave us these instruments. Huberman confirmed us use them properly. The remainder is as much as us.
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