Is Andrew Huberman’s Supplement List the Formula for Better Health?

Hello Longevity Nerds,

When it comes to optimizing health, Andrew Huberman follows a research-backed supplement routine designed to enhance cognitive function, improve sleep, and support overall well-being. His supplement stack isn’t just about performance—it’s about longevity, recovery, and fueling the body for peak productivity. Whether you’re looking to support brain health, balance hormones, or enhance your daily routine, Huberman’s approach provides insights into how supplementation can be a key pillar of a well-rounded lifestyle.

Money can't buy happiness, but it can buy Huberman’s supplement stack—pretty much the same thing!

In this week’s newsletter, we explore:

💊 The Importance of Supplementation for Health and Performance

🧱 Foundational Supplements for Overall Well-being

💪 Supplements To Boost Testosterone Naturally

🌙 Sleep Supplements for Restful Nights and Better Recovery

🧠 Supplements To Improve Cognitive Function and Focus

🧬 Cognitive Function Supplements for Optimal Brain Health

🍃 Other Supplements for Stress Management and Workout Support

📦 The Official Complete Andrew Huberman Supplement Bundle

But first, 

The Importance of Supplementation

Andrew Huberman follows a structured supplement routine to fill nutritional gaps, optimize hormone levels, and enhance cognitive performance. While a well-balanced diet is fundamental, supplements can provide additional support where food intake falls short.

• Nutrient Optimization: Even with a healthy diet, it can be difficult to get all essential nutrients from food alone. Supplements help bridge this gap and support key bodily functions.

• Cognitive Support: Certain compounds, such as Omega-3s and Alpha-GPC, are linked to improved brain function, memory retention, and mental clarity, making them essential for peak performance.

• Performance & Recovery: Supplements like creatine and magnesium aid in muscle recovery, reduce fatigue, and improve physical endurance, which is crucial for active individuals.

• Longevity & Sleep: Hormone-balancing supplements and sleep enhancers promote better recovery, help regulate circadian rhythms, and contribute to overall long-term health.

Huberman’s supplement list is built on these principles, ensuring that every addition serves a clear purpose in supporting his body and mind.

Foundational Supplements for Overall Health

Andrew Huberman emphasizes building a strong foundation for good health through essential supplementation. He uses supplements strategically to support core health areas such as immunity, bone strength, gut health, and overall well-being. Huberman boosts his resilience against stress, fatigue, and illness by ensuring his body gets the necessary vitamins, minerals, and nutrients daily.

• Vitamin D: Huberman takes between 5,000 to 10,000 IU daily, understanding its crucial role in maintaining optimal health. Vitamin D supports the immune system, strengthens bones, enhances mood, and reduces inflammation. Supplementation is especially important for those with limited sunlight exposure, as Vitamin D is primarily synthesized through sunlight on the skin.¹

• AG1: For over 12 years, Huberman has trusted AG1 as a daily nutritional foundation. AG1 delivers 75 essential vitamins, minerals, antioxidants, and probiotics in one convenient scoop. Its ingredients, like spirulina, wheatgrass, and ashwagandha, provide antioxidant protection, immune support, and help the body manage stress effectively.²  

• Vitamin K2: Andrew Huberman includes Vitamin K2 daily for cardiovascular and bone health. Vitamin K2 helps direct calcium away from arteries and toward bones, promoting heart health and reducing arterial stiffness. It also supports bone mineralization, reducing the risk of osteoporosis.³

By consistently including these foundational supplements into your daily routine, you can better support long-term health, energy levels, and overall vitality—much like Andrew Huberman does.

Supplements to Boost Testosterone and Hormonal Balance

Andrew Huberman includes specific supplements to naturally enhance testosterone levels and maintain hormonal balance, which is essential for muscle growth, energy, and overall well-being. Huberman ensures his body performs at its peak, aiding physical performance, mental clarity, and resilience to stress by optimizing hormonal health.

• Tongkat Ali: He recommends 400 mg daily of this potent herbal extract, widely used to boost testosterone naturally. Tongkat Ali helps stimulate the body's own testosterone production, improving muscle strength, mood, and reducing stress-related fatigue.⁴  

• Zinc: Zinc is crucial for maintaining healthy testosterone levels. While he hasn't specified his exact dose, his multivitamin provides around 15 mg daily. Zinc helps optimize hormonal health by supporting testosterone production, immune function, and aiding recovery after workouts. Regular zinc supplementation can also enhance sleep quality, which is beneficial for hormone regulation.⁵

• Boron: He takes 2-4 mg daily of Boron, a mineral that enhances testosterone levels and supports hormonal balance. Boron works by reducing the levels of sex hormone-binding globulin (SHBG), allowing more free testosterone to circulate in the body.⁶  

Including these supplements in your daily routine can effectively support balanced hormone levels, improve overall health, and enhance physical and mental performance, aligning with Andrew Huberman’s scientifically-driven approach.

Sleep Supplements for Deep Rest and Recovery

Andrew Huberman emphasizes quality sleep as a key factor for optimal health, cognitive performance, and overall recovery. To ensure deep, restorative rest, he uses specific supplements in his evening routine. These carefully chosen supplements help him achieve restful sleep, reduce stress, and support overall mental and physical recovery.

• Magnesium L-Threonate: He takes around 140 mg daily of Magnesium L-Threonate, a type of magnesium that easily crosses the blood-brain barrier. This helps calm the mind and relax the body by activating GABA receptors, leading to improved sleep quality, reduced anxiety, and better cognitive function upon waking.⁷  

• Theanine: Typically consumed in doses of 100-300 mg, Theanine is an amino acid found naturally in tea leaves. Huberman uses Theanine for its calming effects, helping to ease anxiety and improve sleep quality without causing grogginess the next day.

• Apigenin: Huberman takes 50 mg of Apigenin nightly. Extracted from chamomile, Apigenin promotes sleep by reducing anxiety and acting as a mild sedative. It supports the natural sleep cycle, helping you fall asleep faster and stay asleep longer.⁸  

• Myo-Inositol: He occasionally adds 900 mg of Myo-Inositol to his sleep stack. This compound helps balance neurotransmitter function and insulin sensitivity, improving sleep quality and the ability to fall back asleep easily if awakened during the night.⁹  

• GABA and Glycine: When experiencing significant difficulty sleeping, Andrew Huberman supplements with 100 mg of GABA and 2 grams of Glycine. GABA acts as a calming neurotransmitter, facilitating deep relaxation and restful sleep.

Using these supplements can significantly improve sleep quality, optimize recovery, and ensure you're refreshed, energized, and mentally sharp for the challenges of each new day.

Supplements for Focus and Cognitive Sharpness

Andrew Huberman consistently emphasizes mental clarity, sharpness, and sustained focus as key factors in achieving optimal performance in work and daily life. To maintain peak cognitive function, he carefully selects supplements designed to enhance brain health, boost attention, and support memory. These supplements help him stay productive, alert, and efficient throughout his demanding schedule.

• Alpha-GPC: He takes 300 to 600 mg of Alpha-GPC three to five times per week. Alpha-GPC provides choline, essential for synthesizing acetylcholine—a neurotransmitter that plays a major role in memory, concentration, and learning.¹⁰  

• L-Tyrosine: Occasionally, Huberman supplements with 500 to 1,000 mg of L-Tyrosine (no more than once per week). This amino acid is a precursor to dopamine, noradrenaline, and adrenaline, neurotransmitters that regulate mood, motivation, and focus. Supplementing with L-Tyrosine can significantly improve concentration, especially under stressful conditions, reduce mental fatigue, and help maintain a high level of cognitive function during long working hours.

• Phenylethylamine (PEA): Another cognitive enhancer Huberman uses occasionally (about once a week or every two weeks), taking 500 mg per dose. PEA boosts dopamine levels, enhancing feelings of motivation, mood, and alertness. This supplement helps Huberman stay motivated, maintain sharp mental clarity, and perform tasks that require sustained attention and creativity.

Adding these supplements into your daily routine can provide significant cognitive benefits, enhancing focus, clarity, and productivity—similar to the approach that helps Huberman maintain peak mental performance in his demanding role as a neuroscientist and educator.

Cognitive and Physical Health Supplements

Andrew Huberman regularly takes specific nutrients to improve brain function, reduce inflammation, and maintain energy throughout the day. These supplements provide a range of benefits from enhancing cognitive clarity to boosting overall physical well-being:

• Omega-3 Fatty Acids: He aims to get 2–3 grams of EPA daily through fish oil supplements since he rarely eats fish. Omega-3s are essential for maintaining brain health, improving cognitive function, and reducing inflammation throughout the body.¹¹  

• Glutamine: He regularly supplements with Glutamine for its immune-supporting properties and digestive benefits. Glutamine aids muscle recovery and helps maintain a strong immune system, especially during periods of intense physical stress or rigorous workouts.

• Creatine: Known primarily as a workout supplement, he takes creatine daily, not only for muscle strength but also for its cognitive benefits. Research suggests creatine improves memory, cognitive speed, and overall brain function, especially under stress. Huberman recommends 5 grams of creatine monohydrate daily to boost physical performance and mental sharpness simultaneously.¹²

Including these supplements in your daily routine could help enhance both cognitive performance and physical recovery, contributing significantly to overall health, stamina, and mental clarity throughout the day.

Other Supplements He Occasionally Uses

Beyond his foundational supplements, Andrew Huberman occasionally uses other products to manage stress, support immune function, and optimize his performance during particularly intense periods. These supplements provide extra support for demanding workouts, stress management, and maintaining overall health during challenging times.

• Rhodiola Rosea: He takes Rhodiola Rosea before intense workouts or during busy periods to reduce feelings of fatigue. This adaptogen helps his body manage stress more effectively, boosting energy and endurance levels.¹³  

• Ashwagandha: He periodically supplements with Ashwagandha during high-stress periods for its calming effects. Known to reduce cortisol (the stress hormone), Ashwagandha supports emotional balance, enhances mood, and helps regulate sleep cycles.¹⁴  

• Opti-Men: This comprehensive multivitamin blend provides additional vitamins, antioxidants, and amino acids. Opti-Men supports his metabolism, muscle recovery, and immune system health.

• Multivitamin: Besides Opti-Men, he sometimes adds another general multivitamin for basic nutritional coverage. This ensures he meets his daily micronutrient needs, preventing any nutrient gaps due to dietary fluctuations, busy schedules, or extensive physical training.

These supplements serve as valuable tools for anyone aiming to optimize their health, manage stress effectively, and maintain peak performance.

The Complete Andrew Huberman Supplement Bundle

The Andrew Huberman Supplement Bundle simplifies your health and wellness journey by combining all the essential supplements Andrew regularly recommends. Using this bundle means you're covering every critical aspect—from enhancing mental clarity and cognitive function to supporting deep, restorative sleep and optimizing hormonal balance. It's an easy and effective way to adopt Huberman’s proven supplement strategy without the hassle of selecting individual products. Whether you're aiming for better daily performance, improved energy levels, or overall longevity, this carefully selected bundle provides a comprehensive approach to achieving peak health.

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Let's stay consistent, supplement smartly, and improve our lives together!

The Routines Team

1  Vitamin D And The Immune System

2  Powdered Greens

3  Everything You Need To Know About Vitamin K2

4  Tongkat Ali Extract

5  Zinc And Your Health

6  Nothing Boring About Boron

7  Magnesium L-Threonate

8  Exploring The Role Of Apigenin

9  Myo-Inositol

10  Alpha GPC And Your Brain

11  Importance Of Omega-3 Fatty Acids

12  Performance Benefits Of Creatine

13  Health Benefits of Rhodiola Rosea

14  An Overview of Ashwagandha