Andrew Huberman's Supplement Stack

Huberman recommends omega-3 supplementation across multiple episodes covering brain health, depression, ADHD, headaches, aggression, and fitness. His dosage recommendations center on EPA specifically: 1.5-3g/day for brain nutrients, 1000-2000mg EPA for...

“Brain health relies on structural fats, specifically omega-3 fatty acids (EPA/DHA), phosphatidylserine, and choline, which are essential for neuron membrane integrity and...” ▶ source (10:06)

Huberman is the most prolific source on creatine, discussing it across 19 videos. He consistently recommends 5g/day of creatine monohydrate for both physical performance and cognitive function. In his dedicated Galpin series episode, creatine is highlighted...

“Creatine is highlighted as a top supplement due to its benefits for muscle performance, strength, bone density, and cognitive function.” ▶ source (00:42)

Huberman dedicated two episodes to gut microbiome health featuring Dr. Justin Sonnenburg from Stanford. The full episode covers microbiome assembly, dietary fiber, fermented foods, the gut-brain axis, and microbial metabolites crossing the blood-brain...

“A high-fiber, plant-based diet is foundational for health, while fermented foods like yogurt, kimchi, and sauerkraut can increase microbial diversity and reduce inflammatory...” ▶ source (42:45)

Huberman discusses zinc primarily in two contexts: immune defense and fertility. In his cold and flu episode, he recommends 90-100mg zinc daily taken with food to reduce cold duration and potentially prevent infections, pairing it with NAC as part of a...

“Zinc (90-100mg daily with food) and N-acetylcysteine (NAC) show promise in reducing cold duration and potentially preventing infections, though more research is needed.” ▶ source (20:00)

On the Huberman Lab channel, multiple guests discuss magnesium extensively. Dr. Rhonda Patrick identified magnesium as an essential mineral often lacking in the US population, emphasizing its role in ATP production and DNA repair enzymes. Dr. Mark Hyman...

“I do think magnesium is important. About 40% of the US population doesn't get adequate magnesium intake.” ▶ source (19:27)

Huberman discusses glycine in his Sleep Toolkit episode as an optional sleep supplement that can assist with falling back asleep after middle-of-night awakenings. He places glycine alongside GABA and myo-inositol as secondary additions to his foundational...

“A foundational sleep stack includes magnesium threonate (145mg), apigenin (50mg), and theanine (100-400mg). Optional additions like glycine, GABA, or myo-inositol can assist...” ▶ source (56:30)

Huberman covers vitamin D extensively through guest experts on his show, particularly Rhonda Patrick and Roger Seheult. He includes vitamin D in his foundational supplementation protocol and has dedicated episodes to sunlight's role in health — covering UVB...

“Vitamin D is presented as a steroid hormone that regulates a significant portion of the human genome. It plays a role in immune function, blood pressure, and even serotonin...” ▶ source (06:13)

Huberman is the most comprehensive source on ashwagandha, discussing it across 8 videos covering stress management, cortisol reduction, hormone optimization, and recovery. His AMA #3 provides the most detailed protocol: 300mg twice daily, cycle off after 30...

“Ashwagandha is highly effective at reducing cortisol. Recommended at 300mg twice daily. Cycle off after 30 days. Grouped with Lion's Mane and Chaga as supplement-based adaptogens.” ▶ source (07:36)

Huberman mentions CoQ10 across 2 videos, both in the context of fertility optimization. In his dedicated fertility episode, he lists CoQ10 alongside L-carnitine, omega-3s, zinc, and tongkat ali as beneficial supplements for improving egg and sperm quality....

“This section covers crucial lifestyle factors to optimize fertility, including adequate sleep, stress reduction, avoiding smoking and excessive alcohol. It also discusses...” ▶ source (09:18)

Huberman covers collagen across 5 substantive videos, with a dedicated AMA comparing collagen vs. whey protein and a full skin health episode. He recommends collagen specifically for skin, not muscle — noting that whey is superior for muscle growth due to...

“Whey protein is superior for muscle growth and repair due to its higher leucine content and better bioavailability. Collagen and bone broth have significantly lower leucine levels.” ▶ source (03:48)

Huberman is the most prolific source on caffeine, discussing it across 30+ videos with a dedicated episode (Podcast #101) covering caffeine as a reinforcer, its mechanisms of action, optimal dosing and timing, effects on learning and exercise, and an...

“Optimal caffeine intake is 1-3mg per kilogram of body weight. Delaying intake for 90-120 minutes after waking allows for a natural cortisol pulse, which helps clear residual...” ▶ source (15:20)

Huberman has a dedicated 2-hour episode on salt and its role in mental and physical performance. He covers the neurobiology of sodium sensing through the OVLT, the kidney's role in fluid balance via vasopressin, the J-shaped curve of sodium health risks,...

“The health risks of salt intake follow a J-shaped curve. Both too little and too much sodium are associated with negative health outcomes. Context like blood pressure and...” ▶ source (45:50)

On the Huberman Lab channel, NAC is discussed in two episodes focused on immune health. In his cold and flu episode, Huberman identifies NAC alongside zinc as supplements showing promise in reducing cold duration and potentially preventing infections. Guest...

“Zinc and N-acetylcysteine (NAC) show promise in reducing cold duration and potentially preventing infections, though more research is needed.” ▶ source (20:00)

Huberman discusses selenium across 3 videos, primarily in the context of thyroid hormone production and metabolic health. He emphasizes that selenium, alongside iodine and L-tyrosine, is crucial for healthy thyroid hormone production (T3 and T4). He notes...

“Actionable advice on supporting thyroid function through adequate intake of iodine, selenium (e.g., Brazil nuts), and L-tyrosine, while noting dietary considerations.” ▶ source (14:35)

Huberman covers GLP-1 agonists across multiple contexts: hunger neuroscience, peptide therapy, and fat loss protocols. He features Dr. Zachary Knight (UCSF) explaining the mechanism of GLP-1 drugs, their origin from Gila monster venom, and the evolution...

“GLP-1 agonists like Ozempic and Mounjaro originated from the Gila monster. Their mechanism of action suppresses appetite, and the evolution from short-acting to long-acting...” ▶ source (04:20)

On the Huberman Lab channel, sulforaphane is discussed in four episodes — primarily through guest appearances by Dr. Rhonda Patrick. In their micronutrient episodes, Patrick explains sulforaphane's benefits for Nrf2 activation and detoxification,...

“Dr. Patrick explains the benefits of sulforaphane for Nrf2 activation and detoxification, recommending broccoli sprouts and the addition of mustard seed powder to cooked...” ▶ source (15:45)