Neuroscientist and Stanford professor Dr. Andrew Huberman is known for his extensive research into brain optimization, sleep, focus, and testosterone. Over the years, he has discussed many supplements that he takes or recommends based on scientific evidence.
This complete guide covers all of the key supplements in Huberman’s toolkit, including ideal dosage, timing and sourcing.
An Evidence-Based Approach
Importantly, Huberman emphasizes an evidence-based approach to supplements. He conducts regular blood testing to monitor his biomarkers and only adds in supplements shown to be beneficial in quality research.
Huberman notes that lifestyle factors like diet, exercise, sleep and stress reduction should be optimized first before adding many supplements.
However, certain supplements can still further enhance performance and wellbeing when the fundamentals are covered.
Testosterone Boosting Supplements
Tongkat Ali
Nootropics Depot Tongkat Ali Extract Tablets
Each tablet contains 100 mg of Tongkat Ali with a concentration of 10% Eurycomanone.
Overview: Tongkat Ali is a herbal supplement derived from the roots of the Eurycoma longifolia plant native to Southeast Asia. It has traditionally been used as an aphrodisiac.
Benefits: Multiple studies show Tongkat Ali can boost testosterone levels, sperm quality and sexual function in men. A 2022 meta-analysis of 5 trials found it reliably increases testosterone.
Dosage: Huberman recommends 400mg per day of Tongkat Ali extract standardized to contain a high percentage of eurycoma longifolia bioactives. He does not cycle its use.
Timing: Take early in the day due to its mild stimulant effect. Steady daily use appears more effective than intermittent dosing.
High-Quality Brands: Momentous, Double Wood, Life Extension
Fadogia Agrestis
Best Fadogia Agrestis Supplement
Double Wood Supplements Fadogia Agrestis
Double Woods Supplements is one of our favorite supplement companies and they have a long history of creating top-quality products. This product provides 600 mg of this extract per serving.
Overview: Fadogia agrestis is an herb used in traditional African medicine as an aphrodisiac. The stem extract is used to increase testosterone.
Benefits: Research shows it can raise testosterone levels by increasing luteinizing hormone production. It also appears to improve physical performance.
Dosage: Huberman recommends 400-600mg per day, cycled 4 weeks on, 1 week off.
Timing: Take in the morning.
High-Quality Brands: Momentous, Double Wood
Zinc
Overview: Zinc is an essential mineral involved in hundreds of enzymatic reactions. It supports the immune system, protein synthesis, DNA and cell division.
Benefits: Zinc is vital for normal testosterone production. Deficiency impairs Leydig cell function and reduces testosterone.
Dosage: Huberman recommends supplementing 15-30mg elemental zinc per day. The RDA for zinc is 11mg (men) and 8mg (women).
High-Quality Brands: Momentous Zinc Picolinate, Life Extension Zinc Picolinate
Boron
Overview: Boron is a trace mineral with diverse metabolic functions. Certain soils and foods are rich sources.
Benefits: Research indicates boron can increase free testosterone levels by reducing sex hormone binding globulin (SHBG).
Dosage: Huberman recommends 2-4mg boron per day.
High-Quality Brands: Life Extension Boron Glycinate, Pure Encapsulations Boron
Supplements for Sleep
Magnesium L-Threonate
Our top recommendation
Double Wood Supplements Magnesium L-Threonate
Overview: A highly absorbable form of magnesium that efficiently crosses the blood-brain barrier.
Benefits: Magnesium activates the parasympathetic nervous system to produce relaxation. L-threonate gets more magnesium into the brain.
Dosage: Huberman recommends 140mg magnesium L-threonate before bed. The RDA for magnesium is 310-420 mg daily.
High-Quality Brands: Momentous Magnesium L-Threonate, DoubleWood Magnesium L-Threonate
L-Theanine
Double Wood L-Theanine
Each bottle contains with 120 capsules, each providing 200 mg of L-theanine.
Overview: L-Theanine is an amino acid found in green tea. It easily crosses the blood-brain barrier.
Benefits: Shown to increase alpha brain waves associated with relaxation and decrease beta waves linked to stress/anxiety.
Dosage: 100-200mg theanine at night. Can combine with magnesium.
High-Quality Brands: Sports Research L-Theanine, DoubleWood L-Theanine
Apigenin
Overview: Apigenin is a natural flavonoid found in chamomile tea and some fruits/vegetables.
Benefits: Appears to promote sleep onset and depth. Acts as a mild anxiolytic. Huberman cautions it may lower estrogen.
Dosage: 50mg apigenin before bed.
High-Quality Brands: Life Extension Apigenin, Double Wood Apigenin
Glycine
Overview: Glycine is an amino acid involved in collagen formation and neurotransmitter function.
Benefits: Shown to improve both subjective and objective measures of sleep quality. May lower core body temperature.
Dosage: 1-3 grams glycine before bed. Can be obtained via collagen supplementation.
High-Quality Brands: Momentous Collagen, Vital Proteins Collagen, BulkSupplements Glycine
Supplements for Focus and Concentration
Alpha GPC
Best Alpha GPC Capsules
Alpha-GPC Double Wood Supplements
Overview: Alpha GPC (L-alpha-glycerylphosphorylcholine) is a naturally occurring choline compound that is highly bioavailable.
Benefits: Supports acetylcholine production, membrane phospholipid synthesis, and mitochondria function. Enhances focus, learning, and workout performance.
Dosage: 300mg 1-2 times per week. Huberman cautions against daily high-dose usage due to potential stroke risk shown in one study.
High-Quality Brands: Double Wood Alpha GPC, Jarrow Formulas Alpha GPC
L-Tyrosine
Overview: L-tyrosine is an amino acid precursor to dopamine and norepinephrine.
Benefits: Research shows it can improve cognitive performance, memory and focus under stressful conditions that deplete catecholamines.
Dosage: 500-1000mg tyrosine occasionally for an extra boost in focus/concentration. Do not use chronically.
High-Quality Brands: BulkSupplements L-Tyrosine, Double Wood L-Tyrosine
Phenylpiracetam
Overview: A modified version of piracetam that more easily crosses the blood-brain barrier.
Benefits: Appears to provide a significant cognitive boost. Improves motivation, focus, learning and memory. Huberman says it’s like “adderall without the crash.”
Dosage: 100-200mg phenylpiracetam as needed. Do not use daily. Cycle 2 days on, 2 days off.
High-Quality Brands: Pure Nootropics Phenylpiracetam, Science.Bio Phenylpiracetam
Supplements for Brain Optimization
Omega-3s (EPA/DHA)
Overview: EPA and DHA are omega-3 fatty acids found in fish and algae. They support cell membrane fluidity and neurotransmitter function.
Benefits: Critical structural components of the brain shown to boost cognition and mood. Reduce inflammation.
Dosage: Huberman aims for 2-3g combined EPA/DHA daily from fish oil or algae-sourced supplements. At minimum, get 1g EPA.
High-Quality Brands: Nordic Naturals Ultimate Omega, WHC UnoCardio 1000
Uridine Monophosphate
Overview: A nucleoside molecule involved in phospholipid synthesis and synaptic membrane formation.
Benefits: Supports neuron and synapse growth. Research shows it enhances cognition and mood, particularly when stacked with DHA.
Dosage: 250-500mg UMP plus a DHA source daily.
High-Quality Brands: Double Wood Uridine, Pure Nootropics Uridine
Acetyl L-Carnitine
Overview: An amino acid that crosses the blood-brain barrier and raises acetylcholine levels.
Benefits: Research shows it can boost cognitive function, reduce depression, improve memory and slow age-related mental decline.
Dosage: 500-2000mg acetyl L-carnitine daily. Huberman suggests cycling 2 weeks on, 1 week off.
High-Quality Brands: Life Extension Acetyl L-Carnitine, BulkSupplements Acetyl L-Carnitine
Lion’s Mane Mushroom
Real Mushrooms 5 Defenders
The 5 Defenders mushroom blend powder contains a mix of reishi, shiitake, maitake, turkey tail, and chaga. It’s been tested and verified to contain at least 20% beta-glucans.
Overview: Lion’s mane (Hericium erinaceus) is an edible mushroom containing bioactive polysaccharides and nerve growth factors.
Benefits: Boosts BDNF. Appears to improve cognition, mood, nerve growth and neuroprotection.
Dosage: 500-1000mg extract standardized to 30% polysaccharides or 10:1 concentration.
High-Quality Brands: Realmushrooms Lion’s Mane, Pure Nootropics Lion’s Mane 8:1 Extract
Physical Performance Supplements
Creatine Monohydrate
Overview: Creatine is naturally produced in the body to supply energy to cells and tissues, particularly muscle and brain.
Benefits: Vast research confirms creatine increases strength, power, muscle mass, and high-intensity exercise capacity. Also may improve cognition.
Dosage: 5 grams creatine monohydrate per day. Timing is not crucial.
High-Quality Brands: BulkSupplements Creatine Monohydrate Powder, Optimum Nutrition Creatine 2500 Caps
Beta-Alanine
Overview: Beta-alanine is a modified amino acid that combines with histidine to form carnosine in muscles.
Benefits: Carnosine buffers lactic acid accumulation, preventing fatigue and muscle acidosis during intense anaerobic exercise.
Dosage: 2-5 grams beta-alanine daily. Some prefer a “loading phase” of 3-6g/day for 2 weeks.
High-Quality Brands: Thorne Beta Alanine-SR, AllMax Nutrition Beta Alanine
Rhodiola Rosea
Double Wood Rhodiola Rosea Extract
1% rosavins / 3% salidrosides. Made in the USA. We recommend Double Wood whenever possible.
Overview: Rhodiola rosea is an adaptogenic herb that grows in cold northern regions. The root extract contains rosavins, salidroside and other adaptogens.
Benefits: Extensive research shows Rhodiola reduces fatigue, enhances endurance, improves cognition and modulates stress response.
Dosage: 250-500mg Rhodiola rosea extract daily containing 3% rosavins, 1% salidroside.
High-Quality Brands: Gaia Herbs Rhodiola Rosea, Double Wood Rhodiola Extract
Beet Root Powder
Overview: Beets are high in nitrates that get converted to nitric oxide, which dilates blood vessels.
Benefits: Can boost nitric oxide levels, increase blood flow, enhance endurance, lower blood pressure and improve exercise performance.
Dosage: Huberman recommends 1 teaspoon (4-5g) beet root powder 30 minutes before exercise.
High-Quality Brands: HumanN BeetElite Beet Root Powder, Nature’s Way Beet Root Powder
General Health Supplements
Vitamin D3
Overview: Vitamin D is a steroid hormone essential for regulating over 1,000 genes. Sun exposure converts vitamin D2/D3 into the active form.
Benefits: Necessary for bone health. Deficiency linked to immune dysfunction, mood disorders, diabetes and cancer risk. Optimize to 40-60 ng/mL 25(OH)D.
Dosage: Huberman takes 5000-10000 IU D3 daily to maintain blood levels of 50 ng/mL. Adults need at least 2000-5000 IU daily.
High-Quality Brands: Thorne Research Vitamin D/K2 Liquid, Seeking Health Vitamin D3/K2 Drops
Vitamin K2
Overview: Vitamin K is essential for blood coagulation. The K2 form (menaquinone) is the usable form produced by gut microbiota and certain foods.
Benefits: Vitamin K2 activates matrix proteins involved in calcium metabolism and distribution. Reduces calcification of arteries.
Dosage: Huberman recommends taking 100-200 mcg Vitamin K2 (as MK7) daily.
High-Quality Brands: Jarrow Formulas MK-7, Life Extension Super K
Ashwagandha
Nootropics Depot Shoden® Ashwagandha Extract Capsules
This product soars to the top of our list due to having a concentration of 35% withanolides.
Overview: Ashwagandha is an adaptogenic herb commonly used in Ayurvedic medicine to manage stress and increase energy.
Benefits: Numerous studies confirm ashwagandha reduces cortisol levels, boosts thyroid function, decreases anxiety and stabilizes mood.
Dosage: 300-600mg high-concentration ashwagandha extract divided into two doses. Avoid taking daily for over 1 week continuously.
High-Quality Brands: Physician’s Choice Ashwagandha, Pure Encapsulations Ashwagandha
NAC (N-Acetyl Cysteine)
Overview: NAC provides the amino acid cysteine needed for glutathione production. It has antioxidant and anti-inflammatory effects.
Benefits: Boosts glutathione, the body’s master antioxidant. Protects the liver, enhances detoxification, improves insulin sensitivity.
Dosage: 600-1800mg NAC per day on an empty stomach.
High-Quality Brands: Pure Encapsulations NAC, Life Extension NAC
Key Takeaways
- Huberman emphasizes optimizing diet, sleep, exercise, and stress before adding many supplements.
- He regularly tests blood biomarkers to monitor the effects of any supplements, he adds.
- Tongkat ali, magnesium, omega-3s, and vitamin D are among his most prominent supplement recommendations.
- He provides dosage guidance based on research and personal experience for maximum benefit and safety.
- Cycling certain supplements helps maintain effectiveness while preventing upregulation and side effects.
The supplements covered here are backed by human clinical trials showing measurable benefits. You can enhance physical and cognitive performance by implementing Huberman’s research-based supplement protocol.
Always consult a doctor before beginning any new supplement, especially if you have medical conditions or take prescription medications. Testing vitamin D, testosterone and other biomarkers provides objective data to hone an optimal regimen.
