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.

90-100mg daily with food during illness (Huberman); lower maintenance doses otherwise

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).

Based on ferritin levels; supplement only if deficient; avoid excess

2-4g before bed for sleep; 3g as part of longevity mix

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.

100-300mg daily; higher doses for statin users

4-12mg daily

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.

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.

Individual tolerance varies; delay intake 90-120 minutes after waking (Huberman)

Individualized based on blood levels and genetic status; methylcobalamin form preferred for those with MTHFR variants

Odor-free garlic supplement daily (Johnson); liberal use as food

500-2000mg curcuminoids daily; use with piperine or lipid-based formulations for absorption

Sodium: 1-2g, Potassium: 200-400mg, Magnesium: 100-400mg per serving

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.

Not consistently specified; IV vitamin C studied in clinical settings; oral supplementation for general health

Support via precursors: NAC 600-1800mg, alpha-lipoic acid, selenium; liposomal glutathione if supplementing directly

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.

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

200mcg daily; avoid exceeding 400mcg

Low dose for travel/jet lag (Johnson); generally not recommended as routine sleep supplement

1.5 tablespoons (22ml) daily (Johnson); liberal use in cooking and meals

400-800mcg 5-MTHF daily; higher for MTHFR variants

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).

Prescription only; low-dose pulsed protocols studied (e.g., weekly dosing rather than daily)

Broccoli sprouts: ~100g fresh sprouts daily; supplements: moringa or broccoli seed extract

Prescription drug; typical dose 500-2000mg daily (medical context only)

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