1. Supplements for Cognitive Performance and Focus
Huberman’s stack supports neurotransmitter production, neuroplasticity, and focus, helping the brain operate at peak capacity:
- L-Tyrosine (500-2000 mg): Supports the production of dopamine and norepinephrine, improving focus and stress resilience. Best taken before mentally demanding tasks.
- Alpha-GPC (300-600 mg): Increases acetylcholine levels, critical for learning and memory. Huberman often stacks it with L-Tyrosine for enhanced cognitive performance.
- Lion’s Mane Mushroom (500-1000 mg): Promotes neurogenesis and long-term brain health by supporting the growth of new neurons.
- Omega-3 Fatty Acids (EPA-Dominant, 1-3 grams daily): Essential for reducing inflammation and supporting brain cell membranes. Huberman specifically highlights the importance of high EPA content for mental clarity.
2. Supplements for Sleep Optimization
Huberman prioritizes deep, restorative sleep as the foundation of health. His sleep stack includes:
- Magnesium Threonate or Bisglycinate (200-400 mg): Enhances relaxation and improves sleep quality. Threonate crosses the blood-brain barrier for added cognitive benefits.
- Apigenin (50 mg): A compound found in chamomile that promotes relaxation and helps initiate sleep.
- Theanine (200 mg): Reduces stress and promotes calmness without causing sedation.
- Glycine (2-3 grams): Lowers core body temperature, facilitating deeper, more restorative sleep.
3. Supplements for Stress Resilience
To combat chronic stress and improve focus under pressure, Huberman incorporates adaptogens and targeted nutrients:
- Ashwagandha (300-600 mg, KSM-66 or Sensoril): Reduces cortisol levels and promotes a calm yet energized state.
- Rhodiola Rosea (100-300 mg): Enhances mental clarity and reduces fatigue, particularly in high-stress situations.
- Vitamin B Complex: Supports the nervous system and energy metabolism, especially during periods of high stress.
4. Supplements for Physical Performance and Recovery
To optimize strength, endurance, and recovery, Huberman integrates these proven performance-enhancers:
- Creatine Monohydrate (5 grams): Boosts ATP production for strength, power, and even cognitive benefits.
- Beta-Alanine (3-6 grams): Delays muscle fatigue by buffering lactic acid, improving performance during high-intensity workouts.
- Collagen (10 grams with Vitamin C): Supports joint health, skin elasticity, and tissue repair. Best taken pre-workout.
- Electrolytes (Sodium, Potassium, Magnesium): Maintains hydration and muscle function during intense exercise.
5. Supplements for Overall Health and Longevity
Huberman’s longevity-focused stack promotes cellular health and protects against aging:
- Vitamin D3 (4000-5000 IU with K2): Regulates immune function, mood, and calcium metabolism. Huberman highlights the synergistic effect of Vitamin K2 in directing calcium to bones rather than arteries.
- Zinc (30 mg): Supports immune health, hormone production, and enzymatic reactions.
- NMN or NR (250-500 mg): Boosts NAD+ levels, supporting mitochondrial function and cellular energy production.
- Quercetin and Fisetin: Senolytic compounds that promote the removal of aging cells, enhancing longevity.
- Probiotics: Optimizes gut health, which is closely linked to immune function and mental health.
6. Hormonal and Testosterone Support
For hormonal health and testosterone optimization, Huberman suggests:
- Tongkat Ali (200-400 mg): Shown to increase testosterone levels and improve energy and libido in both men and women.
- Fadogia Agrestis (400-600 mg): Another potential testosterone enhancer, although long-term safety requires further study.
- Boron (2-6 mg): Helps regulate free testosterone and reduces inflammation.
Practical Considerations
Huberman advises strategic timing and quality when using supplements:
- Morning: Stimulatory supplements like L-Tyrosine, Alpha-GPC, and Omega-3s are best taken in the morning to support daytime focus and productivity.
- Pre-Sleep: Sleep aids like magnesium, apigenin, and theanine should be taken 30-60 minutes before bed.
- Consistency: While some supplements like creatine and omega-3s require daily use, others, such as Rhodiola, can be cycled to maintain efficacy.
He also stresses the importance of sourcing high-quality, third-party-tested supplements to ensure potency and safety.
Conclusion
Andrew Huberman’s supplement stack is a science-backed approach to optimizing brain function, physical performance, sleep, and overall health. His regimen reflects a commitment to precision and practical application, always emphasizing that supplements should complement—not replace—core lifestyle habits.
By integrating these supplements into a well-rounded health strategy, you can support your mind and body in achieving peak performance and longevity. As always, consult with a healthcare provider before starting any new supplement to tailor the regimen to your unique needs and health conditions.