Dr. Andrew Huberman's Guide to Using Supplements for Better Sleep, Testosterone, and Brainpower
Stanford neurobiology and ophthalmology professor Dr. Andrew Huberman has become a leading voice in human optimization. Leveraging research and personal experience, he's designed a strategic supplement protocol to elevate his well-being. This guide dives into Huberman's supplement choices, along with insights from the trusted resource Examine.com.
Andrew Huberman's Supplement Summary
Base Supplements
- Vitamin D: Essential steroid hormone
- Vitamin K2: For cardiovascular health
- Athletic Greens: Broad spectrum micronutrients
Testosterone Boosters
- Tongkat Ali: 400 mg daily
- Fadogia Agrestis: 400-600 mg daily, cycled
- Zinc: Essential for healthy testosterone levels
- Boron: 2-4 mg per day
Sleep Enhancers
- Magnesium L-Threonate: 140 mg
- Theanine: 100-300 mg
- Apigenin: 50 mg
- Inositol: 900 mg
- GABA: 100 mg (occasionally)
- Glycine: 2 grams (occasionally)
Focus & Mental Performance
- Alpha-GPC: 300 mg
- L-Tyrosine: 500 mg
- Phenylethylamine (PEA): 500 mg
Cognitive Function
- Omega-3 Fatty Acids: 2-3 grams of EPA daily
- Glutamine: 1-10g daily (not specific)
- Creatine: 5g daily
Other Supplements
- Rhodiola Rosea: Reduces perceived fatigue
- Ashwagandha: Reduces cortisol (stress hormone)
- Multivitamin: Broad spectrum vitamins and minerals
- NMN: For improved energy levels
1. Base Supplements for a Solid Foundation
1. Base Supplements for a Solid Foundation
Huberman emphasizes these foundational supplements to establish a strong base for overall health and well-being.
Base Supplements:
- Vitamin D: Essential steroid hormone
- Vitamin K2: For cardiovascular health
- Athletic Greens: Broad spectrum micronutrients
Andrew Huberman's Supplements
Vitamin D (5,000-10,000 IU daily)
Essential for various bodily functions. More from Examine.com:
- Prohormone modulating over 1,000 gene expressions.
- Supports immune function, bone health, and cell proliferation.
- Requirements increase without sufficient sun exposure.
Vitamin K2 (Daily)
Promotes cardiovascular health. More from Examine.com:
- Prevents calcium deposition in arteries.
- Crucial for bone metabolism.
- Vitamin K2 is the most bioavailable form.
Athletic Greens (1-2x daily)
Broad spectrum superfood powder. More from Examine.com:
- 75+ vitamins, minerals, antioxidants, and adaptogens.
- Micronutrient support to fill dietary gaps.
- Probiotics and prebiotics for gut and immune health.
- Rich antioxidant content (spirulina, wheatgrass).
- Adaptogens (ashwagandha, astragalus root) manage stress.