Dosage Lookup

Magnesium threonate 145mg + Apigenin 50mg + L-theanine 100-400mg (Huberman's sleep cocktail). Optional: Glycine 2g, GABA 100mg, or Myo-inositol 900mg for middle-of-night waking.

1-3g combined EPA/DHA daily. Huberman: 1.5-3g EPA for brain health. Attia: high-EPA fish oil targeting 12% omega-3 index. Patrick: ~2g EPA/DHA. For cardiovascular risk reduction in high-risk patients: 4g pure EPA (prescription-strength, per REDUCE-IT trial).

3-5g daily for general health and performance (Huberman, Attia, Johnson). Up to 10g/day for enhanced cognitive benefits (Attia, Patrick). Up to 10-20g/day during acute high-stress periods like sleep deprivation (Attia, Patrick).

3-4 hours per week is the consensus range. Attia: 3-4 sessions of 45-90 min (ideally 4 sessions). Huberman: 200 min/week (~3.3 hrs). Hyman: 150-200 min/week. Minimum effective dose: 3x 20-min sessions for beginners, building to 45+ min per session.

No universal CFU recommendation — experts emphasize food-first approach. For supplements, choose refrigerated, multi-strain products with documented viability (Huberman). Attia uses Pendulum Akkermansia and AG1. Hyman recommends probiotics as a foundational supplement alongside a gut-healing dietary protocol.

General maintenance: 15-30mg elemental zinc daily through diet and/or supplementation. For immune support during illness: Huberman recommends 90-100mg daily (short-term, taken with food). Hyman recommends zinc as part of a foundational supplement stack alongside a multivitamin. For gut healing: zinc carnosine at 75-150mg daily. For fertility: included in protocols alongside CoQ10, L-carnitine, and omega-3s.

300-500mg elemental magnesium daily (Attia: 300-500mg; Patrick: ~400mg; Hyman: 400mg+)

8-12 hour eating window for daily time-restricted feeding (Huberman: 8 hours; Patrick/Panda: 9-12 hours). Johnson practices a more extreme 4-hour eating window (20-hour fast).

1-3g before bed for sleep support (Huberman, Attia, Hyman). Johnson includes glycine as part of his daily Blueprint longevity mix at clinically relevant doses. Higher amounts (up to 5g) can be obtained through collagen peptide supplementation for connective tissue support (Patrick, Attia).

Dose based on lab results. Iron bisglycinate is Hyman's preferred form for supplementation. Johnson uses heme iron. No expert recommends blind supplementation without testing.

1,000-5,000 IU daily of vitamin D3 depending on baseline levels and body weight. Hyman recommends testing levels and targeting 50-80 ng/mL. Patrick suggests most people need supplementation given widespread deficiency.

300mg twice daily (600mg total) per Huberman. Other experts do not specify doses in analyzed videos. Start at 300mg to assess tolerance.

4-12mg daily is the commonly studied range. Johnson includes it in his Blueprint stack (specific dose not disclosed in videos). The ITP mouse studies used doses that would translate to approximately 4-12mg/day in humans. Hyman's coverage suggests starting at the lower end and adjusting based on individual response.

100-200mg daily for general mitochondrial support and longevity (Hyman). 200-400mg daily for immune recovery, chronic fatigue, or post-viral support (Hyman). CoQ10 is also recommended as part of fertility protocols for both men and women (Huberman, Hyman).

5-30g daily for skin health (Huberman). ~15g daily is the most commonly cited dose for skin elasticity. Johnson takes collagen peptides daily as part of his morning drink and breakfast. No specific dosage from other experts.

1,000 mcg daily of methylcobalamin for general supplementation. Attia uses B12 alongside methylfolate to target homocysteine below 9. Hyman recommends testing methylmalonic acid and homocysteine levels to guide dosing — higher doses may be needed for those with malabsorption, MTHFR variants, or on PPIs.

1-3mg per kilogram of body weight for general alertness and performance (Huberman). 3-6mg/kg body weight for peak physical or cognitive performance, consumed 45-60 minutes before activity (Patrick). Up to 400mg daily is considered safe for most adults (Attia). Johnson takes zero caffeine.

No expert specifies an exact dose in the analyzed videos. Standard supplemental doses in clinical literature range from 500mg to 2,000mg of curcumin per day. Johnson includes it in his daily stack without specifying the amount. Hyman recommends it broadly without a specific dose.

Sodium: 1,600-3,200mg/day for healthy, active adults with normal blood pressure (Huberman). Reduce to <2,300mg if hypertensive (Attia). Potassium: 3,500-4,700mg/day primarily from food sources (Patrick, Hyman). Magnesium: 300-500mg/day supplemented (see Magnesium report for details).

No specific dosage consensus across all 5 experts. Johnson takes odor-free garlic as a daily supplement pill (specific dose not disclosed in videos). Hyman recommends garlic as a regular dietary staple rather than specifying a supplement dose. For aged garlic extract supplements, common research doses range from 600-1200mg per day.

600-1,800mg daily. Johnson includes NAC as a standard pill in his Blueprint stack (exact dose not specified in videos). Hyman uses clinical doses that vary by condition.

500-1500mg per day, typically divided into 2-3 doses (commonly 500mg per dose). No specific dosage consensus among the 5 experts — Attia uses it empirically and adjusts based on patient response.

Direct glutathione supplementation: 250-500mg liposomal glutathione daily. To boost endogenous production: 600-1,800mg NAC daily, 300-600mg alpha-lipoic acid, methylated B vitamins, 200mcg selenium, and milk thistle. Hyman also uses IV glutathione in clinical settings for acute detoxification.

250-1,000mg daily for general health. Hyman recommends 500-1,000mg for immune support and detoxification. Johnson takes vitamin C alongside iron in his morning stack. Patrick notes that oral doses above 200mg have diminishing returns in plasma levels due to absorption limits. For therapeutic IV use (sepsis, cancer adjunct), much higher doses are administered under medical supervision.

100-200mcg MK-7 daily is the commonly cited supplemental dose. No expert specifies an exact K2 dosage in analyzed videos — Hyman and Johnson take it as part of a combined D3/K2 supplement.

55-200mcg daily. The RDA is 55mcg, but functional medicine practitioners often recommend 100-200mcg for thyroid and immune support.

1-2g NMN daily (Huberman via Sinclair protocol); 500mg NR as alternative

400-1,000 mcg daily of methylfolate (5-MTHF), not synthetic folic acid. Those with homozygous MTHFR variants or elevated homocysteine may need higher doses under medical supervision. Attia includes methylfolate in his daily stack guided by homocysteine blood levels.

Low dose (0.3-1mg) if used at all. Huberman warns that most commercial doses (3-10mg) are supra-physiological. Johnson takes it nightly but does not specify dose in analyzed videos. Hyman does not specify dose for sleep. For elderly populations, Huberman acknowledges potential benefit at low doses.

1.5 tablespoons (22 ml) per day (Johnson's Blueprint protocol). Hyman does not specify an exact daily dose but recommends generous use as a primary cooking and finishing fat.

Semaglutide: typically starts at 0.25mg/week, titrated up to 2.4mg/week for weight management. Tirzepatide: starts at 2.5mg/week, titrated up to 15mg/week. Dosing is individualized by a prescribing physician (Attia).

No consensus among the 5 experts. Attia uses low-dose intermittent protocols in clinical practice but emphasizes there are no clear biomarkers to guide optimal dosing. Common off-label longevity dosing discussed in the literature is 3-6mg once weekly, but this is not standardized. Johnson tried multiple dosing protocols before discontinuing entirely.

50-100 micromoles of sulforaphane daily. This is roughly equivalent to 50-100g of fresh broccoli sprouts, though actual content varies significantly by genetics, growing conditions, and preparation method (Fahey via Patrick).

500-2000mg per day for type 2 diabetes (standard clinical dosing). For off-label longevity use, lower doses (500-1000mg) are sometimes discussed, though no expert consensus exists on longevity-specific dosing. The TAME trial uses 1500mg/day.

1-2 tablespoons daily; start with smaller doses to avoid GI distress

25-50mg daily; individualized based on blood levels

300mg daily for brain health (Huberman); occasionally for travel (Attia)

NMN: 250-1000mg daily (Sinclair via Huberman: 1g; Hyman guests: 1000mg; Huberman personal: 1-2g). NR: 300-500mg daily (Huberman personal: 500mg). No consensus dosage exists.

100-400mg for sleep; 100-200mg for daytime focus

50mg before bed (Huberman)

1-3g daily

Sinclair takes high doses with NMN; grape seed extract 400-800mg as alternative (Huberman)

500-1000mg daily for immune support

2-3 cups green tea daily; or 300-500mg EGCG supplement

900mg for sleep; up to 2-4g for metabolic support

200-600mg daily; standardized to rosavins and salidroside

500-1500mg daily; cycle after 30 days

200-400mg daily; standardized extract

250-500mg purified shilajit daily

3-5g daily

3-6mg daily