Andrew Huberman’s Daily Supplement Stack

Curious about what supplements top experts like Andrew Huberman swear by?
Here’s your insider look at the science-backed regimen that optimizes his focus, sleep, and longevity. Bonus: We’ll share alternatives and tips for building your own stack.

What’s in Huberman’s Daily Stack?

Andrew Huberman, the brains behind the Huberman Lab podcast, is a neuroscientist who’s all about blending hard science with real-life hacks. Known for his deep dives into research, he experiments with supplements to level up sleep, brain power, physical performance, and even longevity.

In his words:

Huberman emphasizes that supplements are most effective when built on a strong foundation of quality sleep, a balanced diet, and regular exercise. While his personal stack reflects years of fine-tuning, he advises anyone exploring supplements to introduce them one at a time, track their impact, and adjust based on their unique physiology and goals.

With this methodical approach in mind, here’s a detailed look at Andrew Huberman’s daily supplement stack, the supplements he cycles periodically, and others he uses situationally:

Daily Supplements

These are the foundational supplements Andrew Huberman takes consistently to support overall health, cognitive function, and performance. They reflect his commitment to daily optimization and are based on his direct quotes and references to his routine.

1. Omega-3 Fatty Acids (Fish Oil)

   • Purpose: Supports brain health, reduces inflammation, and promotes cardiovascular wellness.

   • Dosage: Approximately 2 grams per day.

   • Insight: Huberman prioritizes fish oil rich in EPA and DHA, the heavy hitters for brain and heart health.

2. Vitamin D3

   • Purpose: Enhances immune function, bone health, and hormonal balance.

   • Dosage: Huberman takes around 5,000 IU daily, adjusted based on individual needs and blood levels.

   • Insight: If you’re not soaking up enough sunlight, vitamin D is a non-negotiable. Huberman calls it a cornerstone for health.

3. Creatine Monohydrate

   • Purpose: Improves cognitive function, supports muscle energy, and aids in recovery.

   • Dosage: Huberman takes 5 grams daily.

   • Insight: Huberman highlights creatine’s underrated cognitive benefits, calling it a "brain booster with physical perks."

4. Magnesium Threonate

   • Purpose: Supports cognitive function and may aid in sleep quality.

   • Dosage: Huberman takes 100 - 200mg before bed.

   • Insight: This isn’t your average magnesium—it crosses the blood-brain barrier to directly impact cognitive function and relaxation. Learn why Magnesium is essential here.

5. Athletic Greens (AG1)

   • Purpose: Provides an all-in-one vitamin-mineral probiotic drink to cover foundational nutrition, support the immune and nervous systems, and includes adaptogens and digestive enzymes.

   • Dosage: One serving daily.

   • Insight: Huberman has been an AG1 loyalist since 2012, using it to fill nutritional gaps and stay consistent when life gets hectic.

Supplements Huberman Uses Periodically

These supplements are part of Andrew Huberman’s toolkit for targeted goals like hormone optimization, stress management, and performance. He cycles these to avoid tolerance and maintain their effectiveness. Based on his public insights, here’s how he incorporates them:

1. Fadogia Agrestis

   • Purpose: Boosts testosterone production and supports male sexual health.

   • Dosage: 400–600 mg per day.

   • Usage Context: Huberman cycles Fadogia Agrestis, taking it for 8–12 weeks, followed by a break to maintain its efficacy.

2. Tongkat Ali

   • Purpose: Elevates free testosterone levels by reducing sex hormone-binding globulin (SHBG).

   • Dosage: 400 mg daily in the morning.

   • Usage Context: Huberman includes Tongkat Ali in his regimen, cycling off as needed to prevent diminishing returns.

3. Ashwagandha

   • Purpose: Lowers cortisol levels, helping manage stress and improve recovery.

   • Dosage: Approximately 300 mg per dose.

   • Usage Context: Huberman uses ashwagandha during periods of heightened stress to keep his cortisol levels in check.

Supplements Huberman Users Situationally

Andrew Huberman incorporates these supplements on an as-needed basis to optimize sleep, focus, or recovery, depending on his current demands. These insights are drawn directly from his podcasts and interviews, reflecting his strategic approach to supplementation.

1. Alpha-GPC

   • Purpose: Enhances focus and cognitive performance.

   • Usage Context: Huberman takes 300 mg 10–20 minutes before activities requiring intense focus, such as workouts or demanding mental tasks.

2. Rhodiola Rosea

   • Purpose: Combats fatigue and enhances endurance.

   • Usage Context: He consumes Rhodiola Rosea before workouts to improve endurance and reduce perceived exertion, making exercise feel easier.

3. L-Tyrosine

   • Purpose: Supports cognitive function and focus.

   • Usage Context: Huberman takes 500 mg of L-Tyrosine during high-pressure periods, like meeting deadlines or tackling mentally demanding tasks.

4. Phenylethylamine (PEA)

   • Purpose: Elevates mood and increases alertness.

   • Usage Context: Huberman takes 500 mg of PEA once a week or bi-weekly as a focus aid for deep work sessions or intense mental challenges.

5. Glutamine

   • Purpose: Supports immune function.

   • Usage Context: Huberman has used Glutamine since college, leveraging its immune-enhancing properties to stay resilient during stressful periods.

Andrew Huberman’s supplement routine is a masterclass in intentional, science-backed optimization. By focusing on the core pillars of health—quality sleep, balanced nutrition, and regular exercise—he uses supplements as targeted tools to enhance focus, sleep, hormonal balance, and endurance.

Huberman’s methodical approach is rooted in experimentation: start slow, track the effects, and adapt based on your goals and physiology. While his regimen reflects years of fine-tuning, it’s a blueprint for anyone looking to build a personalized stack that supports their unique path to health and performance.