List of Supplements Andrew Huberman Takes: Complete 2025 Protocol Guide

Comprehensive breakdown of Stanford neuroscientist Dr. Andrew Huberman's evidence-based supplement stack, from foundational nutrients to advanced longevity compounds

Andrew Huberman's supplement protocol represents one of the most thoroughly documented science-backed stacks from a credentialed researcher. As a Stanford University neuroscience professor, Huberman has shared his personal supplement regimen through his popular podcast, organizing over 20 compounds into specific outcome categories: foundational health, sleep optimization, cognitive enhancement, testosterone support, and longevity. His protocol includes refinements based on emerging research, particularly around cycling strategies to prevent tolerance and recommends biomarker monitoring every 6 months.

What sets Huberman's approach apart is his consistent emphasis on behavioral foundations first. He prioritizes proper sleep timing, morning sunlight exposure, and regular exercise before adding supplements as enhancement tools rather than replacements. The Stanford professor's transparent discussion of dosages, timing protocols, and personal results has helped mainstream evidence-based supplementation, though his brand partnerships have drawn scrutiny from organizations like McGill University's Office for Science and Society regarding potential conflicts of interest. Whether you're looking to optimize energy and focus or explore longevity support, understanding Huberman's protocol provides a roadmap for science-backed supplementation.

Key Takeaways

• Behavioral foundations come first – Huberman emphasizes that supplements work as "layer on foundation" of proper sleep, exercise, nutrition, and light exposure, never as replacements for healthy behaviors

• Strategic cycling prevents tolerance – Huberman has cautioned against frequent use of certain cognitive enhancers (Alpha-GPC, L-Tyrosine) due to potential tolerance and emerging safety questions; he suggests using them sparingly and strategically

• Blood testing recommended – Huberman recommends biomarker monitoring every 6 months to catch potential impacts, particularly when using hormone-related supplements

• Quality control matters critically – Partnerships with third-party tested brands like Momentous and Thorne address serious supplement industry issues including contamination, adulteration, and missing active ingredients

• Gender-specific considerations exist – Women should exercise caution with apigenin due to estrogen-suppressing effects, requiring careful attention to sex-specific supplement guidance

• Cost ranges widely – The complete protocol runs $300-500 monthly, but foundational minimums start at $75-125/month for high-impact basics

• NAD+ precursors face regulatory challenges – Despite Huberman discussing NAD+ biology, FDA stated NMN is excluded from dietary supplement definition due to prior drug investigation, creating sourcing complications

Foundational Daily Supplements

1. Vitamin D3 (5,000-10,000 IU) + Vitamin K2 (100-200 mcg): The Mandatory Pairing

Huberman takes high-dose Vitamin D3 daily alongside a fatty meal to optimize absorption, paired with Vitamin K2 for calcium regulation. This combination highlights the nutrient synergies he emphasizes:

• Vitamin D3: Supports bone health, immune function, testosterone production, and mood regulation.

• Vitamin K2: Directs calcium toward bones and away from arteries, supporting cardiovascular health.

• Synergy: Combining D3 with K2 creates a more complete protocol than either nutrient alone.

Key details of his approach:

• Dosage is at the upper end of common recommendations, aiming for high-normal blood levels rather than just minimum sufficiency.

• Blood levels are monitored biannually to maintain optimal ranges.

• Clinical evidence suggests Vitamin D, especially when combined with omega-3s and exercise, may improve outcomes in older adults, though research is ongoing.

• Cost-effective; roughly $15–25 per month, providing broad support across multiple body systems.

This regimen reflects Huberman’s philosophy of foundational supplementation—prioritizing nutrients with wide-ranging physiological benefits and measurable impact.

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2. Omega-3 EPA (2-3 Grams): Huberman's Top Priority

Huberman prioritizes EPA as a foundational omega-3 supplement, consuming 2–3 grams daily and emphasizing EPA content over total fish oil volume. This choice reflects his evidence-based approach to targeting specific physiological mechanisms.

• Cognitive and Brain Health: EPA supports acetylcholine production, a neurotransmitter critical for focus, learning, and neuroplasticity.

• Mood Regulation: Meta-analyses suggest this dosage provides mild to moderate antidepressant effects.

• Cardiovascular and Anti-Inflammatory Support: EPA reduces inflammation, supports heart health, and aids joint recovery.

Key protocol details:

• Taken with meals to enhance absorption and reduce common side effects like fish burps.

• Preferentially consumed in triglyceride form rather than ethyl ester for superior bioavailability.

• Focuses on EPA rather than DHA; while DHA supports structural brain components, EPA is prioritized for mood and inflammatory benefits.

• Monthly cost is roughly $30–40, providing extensive support across multiple body systems.

This approach exemplifies Huberman’s principle of strategic, mechanism-focused supplementation—selecting doses and forms that maximize physiological impact rather than following generic recommendations.

3. Magnesium L-Threonate (140-200 mg): The Brain-Penetrating Form

Huberman chooses Magnesium L-Threonate for its ability to cross the blood-brain barrier, distinguishing it from more common magnesium forms like citrate or oxide. This targeted selection supports neuroplasticity and synaptic density, enhancing the brain’s capacity to form new neural connections.

• Dosage & Timing: 140–200 mg, taken 30–60 minutes before bed as part of his sleep optimization routine.

• Benefits:

• Improves sleep quality and supports daytime cognitive function.

• Supports learning, memory, and stress reduction, benefits not reliably observed with other magnesium forms.

• Tolerance: About 5% of users report mild stomach upset; most tolerate it well when taken with food or slightly reduced dosage.

• Deficiency Context: Nearly 48% of Americans do not meet adequate magnesium intake through diet alone, highlighting the value of supplementation.

• Cost Consideration: Approximately $35–50 monthly—more expensive than standard magnesium forms ($15–25), but justified for brain-specific benefits.

Huberman notes that while Magnesium Bisglycinate also supports sleep, it lacks the cognitive effects of L-Threonate. This choice reflects his broader principle of aligning supplement forms with targeted physiological outcomes rather than using generic versions.

4. Zinc (15 mg) + Boron (2-4 mg): Testosterone and Immune Support

Huberman supplements with zinc and boron to support testosterone production, immune function, and overall health.

• Dosage & Timing:

• Zinc: 15 mg daily, taken with food to improve absorption and prevent stomach upset.

• Boron: 2–4 mg daily, paired with zinc for synergistic hormonal effects.
  

• Hormonal Benefits:

• Zinc supplementation in deficient men has been shown to increase testosterone and luteinizing hormone.

• Boron may further support testosterone and related markers, based on preliminary research.
  

• Additional Physiological Support:

• Protein synthesis

• Wound healing

• Antioxidant defense
  

• Cost Efficiency: Approximately $10–15 monthly, offering broad benefits at low expense.
  

• Safety Considerations: Excessive zinc can interfere with copper absorption. Huberman monitors his levels via blood testing and adheres to research-backed dosages, reflecting a measured, evidence-based approach.

This pairing demonstrates a strategy focused on achieving meaningful physiological outcomes without unnecessary risk or excessive dosing.

Testosterone Support Stack

5. Tongkat Ali (400 mg): Natural Testosterone Optimization

Huberman takes Tongkat Ali as a key supplement for men aiming to naturally optimize testosterone.

• Dosage & Timing:

• 400 mg daily, taken in the morning due to its mild stimulant effect; evening use may interfere with sleep.
  

• Mechanism of Action:

• Supports luteinizing hormone production, which signals the testes to produce testosterone naturally.

• Maintains the body’s hormonal feedback loops, unlike exogenous testosterone therapies that can suppress natural production.
  

• Evidence:

• Meta-analysis of 5 randomized controlled trials demonstrated reliable increases in total testosterone at daily doses of 100–600 mg.
  

• Practical Notes:

• Can be taken continuously without cycling, unlike some other herbal testosterone interventions (e.g., Fadogia Agrestis).
  

• Additional Benefits:

• Reduced stress

• Improved body composition

• Enhanced recovery
  

• Cost & Timeline: Approximately $20–30 monthly, with effects typically developing over several weeks to months.

Tongkat Ali represents a research-backed, natural approach for men seeking to maintain or improve testosterone levels alongside foundational lifestyle and supplement strategies.

6. Fadogia Agrestis (600 mg): The Cycling Testosterone Booster

Huberman incorporates Fadogia Agrestis cautiously, emphasizing cycling protocols to maintain safety and efficacy.

• Cycling Protocol:

• 8–12 weeks on, followed by 2–4 weeks off.

• Cycling helps prevent receptor downregulation and mitigates potential long-term risks observed in animal studies.
  

• Safety Considerations:

• Rat studies at extremely high doses suggested liver and kidney toxicity.

• Human trials at recommended doses haven’t replicated these effects.

• Blood monitoring is recommended to track liver and kidney enzymes during use.
  

• Mechanism of Action:

• Supports luteinizing hormone production.

• May directly influence testicular function.

• Works synergistically with Tongkat Ali to optimize testosterone production at multiple points.
  

• Evidence:

• Human research is limited compared to Tongkat Ali, making this a more experimental component of testosterone support protocols.
  

• Cost & Commitment: Approximately $20–30 monthly, requiring adherence to cycling protocols and blood testing.

Fadogia Agrestis represents an advanced, research-informed approach for men with low-normal testosterone levels seeking natural optimization. Huberman stresses that it is intended for enhancement, not replacement therapy, and should be used thoughtfully within a broader hormone-support strategy.

Sleep Optimization Protocol

7. Apigenin (50 mg): The Chamomile Extract

Apigenin, a flavonoid derived from chamomile, is a key component of Huberman's sleep optimization routine.

• Dosage & Timing:

• 50 mg, taken 30–60 minutes before bed.
  

• Mechanism of Action:

• Binds to GABA receptors, promoting relaxation.

• Mild anxiolytic effects without the dependency risks associated with pharmaceutical sleep aids.
  

• Research Findings:

• Chamomile extract has shown reduced anxiety in individuals with general anxiety disorder.

• Limited evidence for improving sleep in individuals with diagnosed insomnia.
  

• Safety Considerations:

• Women should exercise caution due to potential estrogen-suppressing effects.

• Men can use it continuously without cycling; tolerance development appears minimal.
  

• Cost: Approximately $15–20 per month.

Huberman highlights that Apigenin works best as part of a comprehensive sleep stack rather than alone. When combined with other sleep-support compounds, it helps him fall asleep quickly—often within 10 minutes—and supports overall sleep architecture, emphasizing the synergistic effects of multiple ingredients.

8. Inositol (900 mg): The Rotation Addition

Huberman occasionally rotates inositol into his nightly regimen at 900 mg to prevent tolerance and maintain long-term effectiveness.

• Dosage & Rotation:

• 900 mg, used periodically rather than nightly.

• Rotation prevents receptor adaptation and maintains supplement sensitivity.
  

• Mechanism of Action:

• Functions as a secondary messenger in cells.

• Supports neurotransmitter signaling related to sleep and mood.

• Complementary to his core sleep stack with different mechanisms.
  

• Research Evidence:

• Supports sleep quality and anxiety reduction.

• Strong evidence for panic disorder and obsessive-compulsive symptoms.

• Vivid dreams reported by some users; Huberman sees this as a potential benefit.
  

• Cost: $20–30 monthly.

The rotation strategy exemplifies Huberman’s broader protocol philosophy: using multiple tools cyclically to optimize outcomes rather than relying on a single compound every night. By preventing tolerance, inositol helps extend the effectiveness of his sleep stack and ensures consistent benefits over time.

Cognitive Enhancement Stack

9. Alpha-GPC (300-600 mg): The Strategic Acetylcholine Booster

Huberman uses Alpha-GPC selectively rather than daily, reflecting caution around emerging safety data.

• Mechanism of Action:

• Boosts acetylcholine, the neurotransmitter critical for focus, learning, and memory formation.
  

• Safety Considerations:

• Observational study in a Korean cohort suggested a potential link between frequent Alpha-GPC use and increased 10-year stroke risk (causation not established).

• Limiting use to key cognitive challenges mitigates potential risk.
  

• Usage Strategy:

• Taken only before important cognitive tasks rather than daily.

• Cycling maintains effectiveness while minimizing potential long-term safety concerns.
  

• Cost: Approximately $20–30 monthly when used sparingly.

This approach exemplifies Huberman’s broader philosophy: prioritize evidence-based supplementation, cycle strategically, and support cognitive performance without chronic reliance on stimulants or unverified compounds.

10. Creatine Monohydrate (5 g): Daily Cognitive and Physical Support

Huberman takes 5g of creatine monohydrate daily without cycling, reflecting its broad benefits for both muscle and brain function.

• Mechanism of Action:

• Supports cellular energy production via the phosphocreatine system.

• Enhances cognitive performance: memory, processing speed, and mental energy.

• Benefits muscle tissue during high-intensity training.
  

• Usage Strategy:

• Taken consistently every day, either in the morning or post-workout.

• Timing is less critical than consistent daily intake.

• Requires several weeks for full tissue saturation, making daily use more effective than intermittent dosing.
  

• Form and Cost:

• Creatine monohydrate is the most researched and evidence-backed form.

• Pharmaceutical-grade versions cost approximately $15–20 per month.

Daily supplementation exemplifies a foundational approach: simple, well-studied compounds can deliver broad benefits for both brain and body without complex cycling protocols.

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Longevity and Cellular Health

11. Resveratrol: Sirtuin Activation for Longevity

Resveratrol is a polyphenol compound recognized for its ability to activate sirtuins—proteins that play key roles in:

• Cellular stress resistance

• DNA repair

• Metabolic regulation

These processes naturally decline with age, making sirtuin activation a focus of longevity research. Concentrated sources, such as Japanese knotweed, provide trans-resveratrol, the active form shown to confer benefits in preclinical studies.

Key Points:

• Mechanism: Supports cellular resilience and metabolic function via sirtuin activation.

• Synergy: Often paired with NAD+ support, as sirtuins require NAD+ as a cofactor; combining the two may enhance effectiveness.

• Quality Considerations: Many supplements underdeliver trans-resveratrol; sourcing high-quality formulations is critical to achieve measurable effects.

• Evidence Base: Animal and cellular studies are promising, though human clinical evidence remains limited and emerging.

Resveratrol exemplifies a targeted, mechanism-based approach to supplementation—leveraging compounds that influence fundamental cellular processes rather than superficial endpoints.

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Metabolic and Gut Health

12. Berberine: The Natural Metabolic Optimizer

Berberine is a plant-derived alkaloid Huberman has highlighted for its metabolic health benefits. Its primary mechanism involves activating AMPK (AMP-activated protein kinase), often referred to as the body’s “metabolic master switch.” Through AMPK activation, Berberine influences energy balance and cellular metabolism.

Key Benefits:

• Insulin Sensitivity: Supports efficient glucose uptake and regulation.

• Blood Sugar Control: Helps maintain healthy fasting and postprandial blood glucose levels.

• Appetite Modulation: May assist with appetite regulation and weight management.

• Metformin-Like Effects: Functions similarly to the glucose-lowering pharmaceutical metformin, though derived from natural sources.

Berberine exemplifies a supplement that targets cellular signaling pathways, offering benefits beyond traditional nutrient supplementation. Its use is particularly relevant for metabolic optimization, glycemic control, and overall energy regulation.

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13. Glutathione: The Master Antioxidant

Glutathione is the body’s primary antioxidant defense system, composed of the amino acids glutamine, cysteine, and glycine. It plays a central role in:

• Detoxification: Supports liver function and the clearance of harmful compounds.

• Immune Function: Protects immune cells from oxidative damage and supports optimal immune response.

• Oxidative Stress Defense: Shields cellular membranes, proteins, and DNA from free radical damage.

Supplementation Notes:

• Bioavailability Matters: Standard oral capsules often degrade in the digestive tract.

• Liposomal Delivery: Encapsulating glutathione in liposomes dramatically improves absorption and cellular uptake, enhancing effectiveness.

Glutathione supplementation is particularly useful for individuals under high oxidative stress, such as elite athletes, frequent travelers, or those exposed to environmental toxins.

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Frequently Asked Questions

What supplements does Andrew Huberman take every day?

Huberman's core daily supplements include Vitamin D3 with K2, Omega-3 EPA (2-3g), Zinc, Tongkat Ali, and Creatine. His sleep stack includes Magnesium L-Threonate, Apigenin, and L-Theanine nightly, with occasional rotations of Inositol or Glycine.

Does Andrew Huberman recommend creatine for cognitive performance?

Yes, Huberman takes 5g creatine monohydrate daily for both cognitive and physical benefits. Research demonstrates improved memory, processing speed, and mental energy alongside muscle-building effects. Daily intake maintains tissue saturation for optimal results.

What is the best time to take Huberman's sleep stack?

Take sleep supplements 30-60 minutes before bed: Magnesium L-Threonate (140-200mg), Apigenin (50mg), and L-Theanine (100-300mg). Timing allows compounds to take effect as you wind down, supporting faster sleep onset and better architecture.

Can women take all of Huberman's supplements?

No – women should exercise caution with Apigenin due to estrogen-suppressing effects. Most other supplements (Omega-3, Vitamin D/K2, Magnesium, sleep components besides Apigenin) work for both sexes, though hormone-related supplements require individual consultation.

How long does it take to notice benefits from supplements?

Timelines vary by category. Sleep improvements may occur within days to weeks. Testosterone optimization takes 8-12 weeks minimum. Cognitive enhancers work within hours but long-term benefits require weeks. Creatine saturates tissues after 2-4 weeks of daily use.