Dr. Andrew Huberman Supplements List in 2024 (With Dosages)

Last Updated on December, 2024

Imagine if you could follow the real Dr. Andrew Huberman supplements list path accurately without missing out on anything or being misled.

That’s the sole reason why this reading exists.

You’re lucky if you’re visiting here for the first article on this topic, as there are so many that either lack or have additional (false) supplements. I actually saw an article that said Dr. Huberman takes melatonin.

But hold on, why trust me?

Why Trust Me?

I’ve been following up with the Huberman Lab podcast since it started in December 2020, during the pandemic. Since then, I have been watching every single Andrew Huberman video.

Why? Because I wanted to lead a healthier life.

For this reading, I once again refreshed my memory with every single video. On top of that, I read enough other reviews on the topic that seemed quite misleading, too. 

Following some good research on X (formerly Twitter), Reddit, and even YouTube comment sections, I’m 100% confident this is the all-in-one article you need.

So, without further ado, let’s start all the REAL lists of Andrew Huberman’s supplements.

Real List of Andrew Huberman Supplements List: To Increase Testosterone

The supplement market is SWARMING with t-boosters, and this shows just how critical it is. In fact, Andrew is an advocate for maintaining healthy testosterone levels.

We all know testosterone as the male hormone, but it helps us maintain specific male characteristics such as muscle mass, strength, libido, and even aggression.

Andrew has further confirmed the well-known fact that t-levels drop with age, leading to several complications, including mental health issues and even erectile dysfunction.

So, you need more testosterone as you age.

I was a bit surprised to hear his testosterone levels were as low as 500-600 ng/dL when he started taking Fadogia Agrestis and Tongkat Ali. Within only 6 years, Andrew has managed to attain considerable testosterone boosting.

The growth was 700-800 ng/dL — that’s great. 

If you didn’t already know, 300-1000 ng/dL is the testosterone level of healthy adults, but the top range starts to drop as you go past 40 years of age.

You can listen to the full podcast here – this section is ~2 hours mark.

1. Fadogia Agrestis

Fadogia Agrestis is actually a plan with African roots, to be most specifically, from Nigeria. This region has used Fadogia Agrestis for centuries for boosting fertility and as an aphrodisiac, too.

In the present, it’s another supplement well known to gain more testosterone.

With the T-boosting context, Andrew explains how it boosts Luteinizing Hormone (LH), which causes the Leydig cells of the testes to produce more testosterone, which justifies its fertility-boosting ability.

One main concern most will have is the potential impact on blood. Andrew has regularly monitored his blood levels, isolating Fadogia Agresti’s intake to verify that. The result was that there was no negative impact.

But the ideal dosage for this is 400 – 600 mg every day, which you have to cycle. A recommendable window is using Fadogia Agrestis for about 10-12 weeks and cycling off for about 3-4 weeks.

These numbers were confirmed in his second interview with Dr. Kyle Gillet.

Huberman recommends a daily dosage of 600 mg.

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2. Tongkat Ali

I was surprised to see that Tongkat Ali has been used to treat conditions such as Malaria, Fever, and, of course, sexual dysfunction. (1)

This is also a plant native to the Southeast Asian region: Brunei, Singapore, Malaysia, and even Vietnam.

I did some research and came across an interesting discovery. The study proves how Tongkat Ali sustainably increases testosterone. The findings are reliable because they have covered 5 randomized controlled trials. (2)

The best thing? The study uses a dosage between 100 to 600 mg per day, and Andrew’s dosage is 400 mg — not too much, not too little either.

Although Andrew is fond of Fadogia Agrestis too, he only picked Tongkat Ali and Omega-3s when he was asked on Tim Ferriss’ podcast what he would pick out of Tongkat Ali, Fadogia Agrestis, Omega-3S, and Rhodiola Rosea.

Huberman recommends a daily dosage of 400 mg.

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3. Zinc

Zinc definitely plays an important role in the supplement inventory of Andrew Huberman. But I recommend checking your Zinc levels before proceeding due to a reason.

Full podcast here.

It’s as if adding more Zinc doesn’t facilitate effective testosterone boosting. It only helps if you maintain your Zinc levels appropriately. You typically lose a lot of Zinc if you sweat more, and that’s why this mineral is popular among athletes who sweat often.

How does it positively affect you?

Creating Luteinizing Hormone and Follicle Stimulating Hormones won’t be possible in the absence of adequate Zinc levels. 

The Luteinizing Hormone (in males) is dedicated to stimulating the testes to produce more testosterone. In contrast, the stimulating Hormone acts on the Sertoli cells of the testes to stimulate spermatogenesis (sperm production).

Suppose you listen to this section here in the podcast. In that case, Andrew is referring to a 2020 study that shows how male testosterone levels are adversely impacted when there isn’t enough Zinc, and also Mg and Vitamin D — I’ll cover the rest as we go.

Andrew doesn’t exclusively doesn’t mention his Zinc intake, but his multivitamin (which I’ll discuss later), has 15mg of Zinc. 

This adheres to the NIH guidelines as an average of 11mg per day with a maximum intake per day of ~40mg. 

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4. Boron

Boron might be a chemical element, but did you know that you can somewhat increase your intake by eating more green vegetables, milk, coffee, and even potatoes?

But that’s not enough.

This is why Andrew consumed about 2-3 mg of Boron every day, and this was revealed in his MPMD interview. He’s recommending a very safe range as NIH recommends only a range of 1-13 mg/day.

Dr. Kyle also said that Boron may help lower high SHBG in the interview with Andrew. If your SHBG levels are too high, it likely means that less of your total testosterone is free testosterone that’s available for your tissues to use.

You should also know Boron can lower estrogen levels by inhibiting aromatase, an enzyme that converts testosterone to estrogen.

Huberman recommends a daily dosage of 2 – 4 mg.

Read more about Andrew Huberman’s Testosterone Supplements from this guide.

With that covered, let’s move to the section about mental focus.

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Real List of Andrew Huberman Supplements List: To Strengthen Focus and Mental Sharpness

I have listened to almost all interviews with Andrew while following his newsletters. The frequency of his talking about the importance and how to sharpen mental focus is admirable.

So, shortlisting the 3 most recommendable and prominent supplements wasn’t so hard.

1. L-Tyrosine

In theory, L-Tyrosine is basically an amino acid that is a precursor for dopamine, a neurotransmitter involved in motivation, learning, and reward. L-tyrosine is also the precursor of catecholamines. (3)

Do you see the connection? It all leads to improved cognitive function with L-Tyrosine. 

Andrew recommends L-Tyrosine to enhance focus and attention, but not when you have missed sleep. That’ll only make you focus more when you just want to sleep.

In a podcast with Kevin Rose here listen to how Andrew claims that he found L-Tyrosine useful for burning midnight oils with tight deadlines but is not so fond of repetition of the method.

Here’s the full podcast with Kevin Rose.

Unlike the earlier per-day doses, Andrew takes L-Tyrosine about once a week, and the dosage changes between 500-1000mg. Although some people are able to tolerate up to 2000mg, I suggest you start from Andrew’s recommended dosage.

You can adjust your L-Tyrosine based on your experience. 

Related to Dopamine precursors, Andrew also mentions Mercuna Preuriens, which is L-Dopa, a direct precursor to dopamine. But similar to L-Tyrosine, he doesn’t recommend it if you’re struggling with sleep.

Huberman recommends a daily dosage of 500 mg.

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2. Alpha-GPC

Alpha-GPC is a chemical made in the body from choline, also made in labs and used in dietary supplements.

It enhances focus and sharpens your mind by crossing the blood-brain barrier and increasing acetylcholine levels in the brain. Acetylcholine is another neurotransmitter important for memory, learning, and muscle control. 

That’s why Andrew used Alpha-GPC up to 3-5 times per week and claimed it in early 2023.

The typical average dosage is about 400 mg (within a range of 300 to 600 mg), and adding some coffee has helped Andrew with the edge. Check out the full podcast here, where he dissects all these details.

Here’s the full podcast – this section is around ~2hr 13m mark

But there is one red flag area: stroke risk.

One potential reason for this is that Alpha-GPC increases TMAO levels in blood, which itself is associated with atherosclerosis. This was revealed in a 2021 study that Andrew mentioned in podcast #80.

I was surprised to see how WebMD claims that people take up to 1200mg per day as 400 mg doses for up to 6 months. 

So, when compared to Andrew’s dosage, the general daily dosage is what Andrew takes for a week. But it’s clear since he wants to ru/vitamins/ai/ingredientmle out all risks of stroke. 

As a pro tip, you can add around 550 to 600 mg of garlic, which has Allicin. This decreases the TMAO in blood, which is in favor.

Huberman recommends a daily dosage of 300 mg 600mg

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3. Phenylethylamine-PEA

If you eat a lot of chocolate, you already take some phenylethylamine-PEA. That’s why people eat chocolate to chase away the sleepiness at times.

This natural compound is also well known as beta-phenylethylamine, but PEA, for short, is capable of increasing dopamine, leading to increased mental focus.

Andrew combines 300mg of Alpha-GPC with 500mg of Phenylethylamine-PEA, and he only takes it occasionally, and it doesn’t exceed once a week or once every two weeks. Every time he does, he claims to experience a dopamine boost that lasts around 45 minutes.

Remember that this is not the same as Phenylalanine, which is an Amino acid that metabolizes to result in PEA. It can act as a neuromodulator for catecholamines, but it’s VERY different.

With that covered, let’s move to talk specifically about cognitive function.

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Real List of Andrew Huberman Supplements List: To Maintain Amazing Cognitive Function

Cognitive function is crucial for overall productivity, and Huberman gives enough attention to this area. The more we invest in cognitive function in our abled days, the easier it will be for us as we age.

That’s why Andrew is specific about what he takes to maintain amazing cognitive function.

Let’s look at the real list of Andre Huberman’s supplement list with cognitive enhancing effects.

1. Creatine

If you go to the gym, Creative doesn’t need special introductions. For bodybuilding, creativity is critical in the supplement form.

But not many know that it is also another molecule produced by the body naturally and is stored in muscles and the brain. Most importantly, it helps you improve cognitive capability; Andrew confirms that.

To support his claim, this 2019 study resulted in positive improvement across six studies that involved 281 individuals. Two clear short-term cognitive benefits are enhanced memory and intelligence, complementing increased focus.

This is clear evidence to show how strategic Andrew is in harnessing the cognitive benefits of supplements.

He takes 5 grams of Creatine Monohydrate, mixing the powder into whatever he’s drinking at the time. 

You can typically mix it with warm water for better solubility, but drinking it with coffee would surely give you an extra hit of stimulation.

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2. Glutamine

The human body produces Glutamine naturally, and is an excellent amino acid-based fuel for brain cells, especially during stressful situations; an early 2000s proves that. 

This research also proves its ability to prevent chronic stress with induced mild cognitive impairment. It can also aid with intentional health. (4)

All these reasons justify why Andrew consumes Glutamine.

One of the key capabilities of this amino acid is to modulate glutamate and GABA levels, which are two neurotransmitters involved in excitatory and inhibitory signaling in the brain.

It is also derived from food sources such as beef, pork, milk, poultry, and even cabbage.

Andrew describes how Glutamine can be beneficial to the brain in Huberman’s podcast titled “Nutrients for Brain Health and Performance“.

Following that, Andrew also discusses Glutamine’s protective effect on cognitive function, especially in hypoxic conditions such as high altitudes, which can be very stressful, and for sleep apnea — guess what? This is also proven in a 2020.

If you’ve been following up, you might remember how Dr. Galpin once said in Andrew’s podcast that athletes take 20 grams per day — 10g each in the morning and evening.

Andrew Huberman recommends a dosage of 1-10 grams per day for sustainable cognitive benefits. The best way to receive significant results is by taking it in regular yet small doses. 

The downside of this recommendation is that Andrew doesn’t disclose a dosage for that.

Next, let’s look at Omega-3.

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3. Omega-3 Fatty Acids or EPA

So far, several minerals and compounds Andrew took could be produced by the body — but Omega-3 fatty acids don’t fall into that category.

That’s why you should either consume it as food or as supplements. Some food types enriched in Omega-3 are sardine, walnuts, soybeans, avocado, and even cauliflower.

But did you also know fish oil had so much EPA? Andrew doesn’t talk too much about it as he seldom eats fish. 

The bottom line dosage he suggests is at least 1 gram of Omega-3 fatty acids per day.

The main purpose here is for the brain to function optimally. After all, only 40% of the brain is made of water, protein, carbs, and salts. The remaining 60% is nothing but fat.

Andrew’s podcasts have scattered the answers for “how to choose the best Omega-3 supplement”. For your convenience, I brought everything to one place. 

That’s because larger fish have more heavy metals, which aren’t good for your body. That’s why there are so many water filters to remove heavy metals.

The best-case scenario is using Omega-3 fatty acids supplements sourced from algae with low oxidation levels and lower amounts of heavy metals. The downside is that they’re much more expensive.

But if you’re a vegan, algae-based supplements should be your choice.

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4. Vegan/Vegetarian Fish Oil Alternatives

I have got your back if you’re a vegan or a vegetarian who doesn’t consume fish oil. But as I told you, matching the price and the EPA amount can be difficult compared to typical fish oil.

Typically, Alpha Linolenic Acid (ALA) will be the vegans’ choice. But two key issues are that ALA is weakly converted to EPA and ALA barely converts to DHA.

However, studies show that plant-based (algae) Omega-3 will raise DHA & EPA levels, even at relatively low doses.

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Real List of Andrew Huberman Sleep Supplements List

Insomnia necessarily doesn’t have to be as bad as the protagonist from the movie ‘Machinist’ to lead a problematic life. 

Even with some insomnia when I was in college, I wish I could have used Andrew Huberman sleep supplements to enhance sleep quality. 

Before you assume no, Andrew is not fond of sleeping pills at all. In fact, he recommends you to try small amounts of Magnesium and/or Theanine. For some people, even that is enough. But you should never take both of them together.

The secret of pure Magnesium is that it relaxes the central nervous system and causes chemical reactions to increase sleepiness. (5)

On the flip side, Theanine induces α brain waves without additives, although you need Anxiolysis for the initiation of high-quality sleep.

The verdict? Taking supplements is worth it and is recommended. In fact, that was the focus of Episode #28 of Huberman’s podcast.

1. Magnesium L-Threonate

Magnesium L-threonate is a form of Magnesium bound to L-theonate, which is a metabolite of vitamins. This amazing combination positively affects your brain, increasing the absorption of Magnesium. (6, 7, 8)

This is mostly because the compound can cross the blood-brain barrier by default.

The cherry on top is how this Andrew Huberman’s supplement can reduce sleep latency and the time taken to fall asleep as well.

Based on all these benefits and more, Andrew prefers Magnesium L-Threonate. 

However, I have noticed some inconsistencies in his dosage recommendations; for instance, in one YouTube video, he recommends a dosage of 100-200 mg of these sleep supplements. 

In another interview, it rises to 200 to 400 mg.

According to NIH, the best way to find the optimal dosage is by interconnecting it with RDA (Recommended Dietary Allowance), which is 420mg/day for men and 320mg/day for women.

On top of that, most reputed products provide their own dosage within the recommended range. You can consider that, too. I suggest starting with lower dosages to see what works for your body.

Naturally, Magnesium L-Threonate is a bit more expensive than other Magnesium sources due to being patented and sold as “Magtein,” as you might already know.

Huberman recommends a dosage of 140 mg.

In parallel to Magnesium L-Threonate, Andrew also recommends Glycinate (also known as Bisglycinate) since that can also cross the blood-brain barrier. These are lower in price but not as effective as Magnesium L-Threonate.

On top of all this, Dr. Huberman also posted some pro tips on getting fantastic sleep on X (formerly Twitter).

If you follow these supplement recommendations and lifestyle changes, you’ll get the sleep that Andrew experiences: calm, solid, and relaxing.

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2. Apigenin

Andrew Huberman’s sleep supplements include Apigenin due to many reasons.

For starters, this is a natural compound found in chamomile, parsley, and celery that makes it non-toxic. On top of that, Apogenin can bind to benzodiazepine receptors in the brain, which are involved in anxiety, stress, and relaxation.

Apigenin can also have a mild sedative and anxiolytic effect, which naturally makes you sleepy. 

The last reason is the compound’s ability to modulate the levels of GABA, a neurotransmitter that inhibits neuronal activity and promotes sleep.

The cherry on top is how these sleep supplements suppress estrogen, too, increasing your overall masculinity, So this compound isn’t for women. In fact, this was brought up in Kevin Rose’s podcast, where Dr. Huberman appeared.

Here’s a clip from Huberman’s appearance on Kevin Rose’s podcast.

Apigenin’s therapeutic value is scientifically tested, and this 2019 study is a great example of that. 

I almost missed Andrew’s dosage, which is 50 mg. This 50 mg dosage has been mentioned repeatedly, and that consistency clears doubts.

Huberman recommends a dosage of 50 mg.

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3. Theanine

Once again, Andrew brings another natural compound to the table.

Theanine is an amino acid found in green tea and other plants, and guess what? These sleep supplements, too, can cross the blood-brain barrier.

Let me simplify if you’re unfamiliar with the blood-brain barrier. 

The core purpose of this brain system is to shield the brain from various substances in the blood, providing ideal filtration. These blood vessels tightly regulate the movement of ions, cells, and molecules.

The problem is when favorable chemical compounds are unable to cross it to the brain. But these supplements and compounds, by default, can do that to fulfill the intended purpose better. Here’s a study if you’re interested in reading more.

Coming back to Theanine, this compound can increase alpha brain waves between 8-12 Hz. These brain waves are associated with calmness and relaxation. 

If we focused on concentration and intelligence, our brain would want more Beta and Gamma brain waves.

In the earlier Tweet (presently X), Andrew mentioned a combo of Magnesium L-Threonate, Theonate, and Apegenin. However, he further instructs us to DROP Theanine from the combo if it actually keeps you awake, as that can happen to a small percentage.

Like Theonate, his dosage recommendations vary slightly between 100 to 400 mg. Some believe 50 mg is enough, but I disagree.

Assuming you’re new to this supplement, starting from the lowest 100mg of the scale is always best so you can gauge better.

Huberman recommends a dosage of 100 mg to 300 mg.

Let’s look at Inositol next.

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4. Inositol

Inositol is a type of sugar in the form of carbohydrate produced naturally by the body and even by some food types such as beans & peas, dried prunes, whole grain bread, almonds, and even liver.

Dr. Huberman points out how this compound basically sweeps your brain by activating the serotonin and orexin pathways that stop your brain from racing.

This is another example of how proficient Dr. Huberman is on the subject, as his supplement combinations cover all touchpoints of sleeping.

Inositol was given prominence in Andrew’s 78th podcast, if you remember, where he mentioned how the compound could put him back to sleep faster any time he woke up. Here’s the link to catch up at the exact timestamp.

Typically, if a supplement is branded as Inositol, it’s Myo-Inositol almost all the time, and this is what Andrew takes, too. His dosage is 900mg (added to his standard sleep stack) and Magnesium L-Threonate and Apigenin.

What’s the difference, you might ask.

While Myo-Inositol is involved with transporters’ activation and use of glucose, D-chiro is there to synthesize and store glycogen. At the same time, IP6 is merely phytic acid. Phytic acid might help you with cognition but not better sleep patterns.

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5. GABA & Glycine

There’s a strong reason why GABA and Glycine are considered together, and no, that’s NOT glycerine.

Andrew explains how taking the combination of GABA and Glycine actually improves your sleep. But first, let’s look at what each of them is.

Here’s a clip from Tim Ferriss interview.

GABA (Gamma-aminobutyric acid) is the main inhibitory neurotransmitter in the brain. Simply, it means GABA can reduce neuronal activity and induce relaxation and sleep. 

As a standalone supplement, this amino acid will have a calming effect on the nervous system. However, it has not been confirmed whether GABA breaks the blood-brain barrier. (9)

Regardless, it may also act on the peripheral nervous system through the gut-brain axis. (10)

In an interesting study, only 3 grams of Glycine before bed has improved sleep quality and efficacy. 

While that might be subjective, the group found this compound to reduce latency to sleep onset and to slow wave sleep. The revelations of sleep onset were an objective finding as polysomnograms were used. (11)

If you didn’t already know, sleep onset is the transition from wakefulness into sleep.

So, what happens when they operate together?

GABA and Glycine can work synergistically to improve sleep quality and duration, as well as cognitive performance and your mood the next day.

In this Tim Ferris interview, Andrew discusses 1g from each GABA and Glycine. However, you might have noticed that he recommends 2g of Glycine and 100mg of GABA taken 3-4 times a week in his toolkit to sleep.

This was also reconfirmed in a later on an X (formerly Tweet).

Notice how he once again mentions the combination of Magnesium L-Threonate, Apigenin, and Theanine. It’s the combined effect that has such a solid impact.

However, if you are already taking barbiturates and benzodiazepines, remember that these interact with the GABAergic system. That’s why it’s better to consult a physician before taking GABA.

Another way to consume Glycine is via collagen, which is 33% Glycine per serving. (12)

For example, if you take 100g of collagen, 33g will be of Glycine.

If you’re already consuming collagen, you can try taking it in the evening and working your time right before bed. You can also consume these early in the morning on an empty stomach to handle digestive and gut issues.

Read more about Andrew Huberman’s Sleep Supplements from this guide.

With that, we have covered goal-oriented supplements Andrew takes. Next, let’s look at some more supplements Andrew has confirmed to consume.

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More Real Andrew Huberman Supplements He Confirmed to Consume

Having listened to Andrew’s podcasts and interviews, it was easier for me to compile this list faster. The only reason why these supplements don’t have goals is because they apply to multiple aspects.

I also have hyperlinked almost all interviews for you to follow up for more information.

Let’s start with the first: Vitamin D.

1. Vitamin D

Dr. Huberman mentions Vitamin D multiple times, although his interview with Dr. Rhonda Patrick was more significant. If you don’t know already, she’s a renowned cell biologist on multiple research ventures.

It was in this interview Andrew revealed that he takes 5,000-10,000IU of VItamin per day. The multivitamin serves a significant 1,500UI portion he takes (which I have discussed below). 

The best thing is his confirmation of the fact that his vitamin D levels were within the range of blood tests, as that clears any doubts.

If you want to know exactly how much vitamin D you need, you can measure your blood level of 25-hydroxyvitamin D, which is a storage form of vitamin D in your body. The optimal 25(OH)D range is between 40 and 60 nanograms per milliliter (ng/ml).

Usually, you don’t eat anything before 8 hours, and doctors perform it.

Remember that while taking supplements, you must also expose yourself to enough sunlight. How important is it? I’ll let Dr. Huberman answer that below.

Along with this, Andrew also encourages you to consume food such as sardines, cod liver oil, egg yolks, and even salmon.

Let’s move to the next.

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2. Vitamin K2

One downside of Dr. Huberman’s vitamin K2 recommendation is that there is no reference brand. But I got you! I did my research with clinical recommendations.

I’m sure you have heard of Vitamin K, so let me briefly explain what this vitamin really is.

Vitamin K has two main forms: vitamin K1 and K2. Vitamin K1 is typically found in plants and has less bioavailability in comparison. Vitamin K2 is a result of bacteria fermentation and is found abundantly in fermented and animal products.

Vitamin K2 is further categorized into MK-4 and MK-7. It is believed that Vitamin MK-7 has higher bio-availability and that MK-7 can be transformed into MK-4 in-vivo (in the body). (13)

So, how does VItamin K2 integrate with our protagonist’s dietary pattern?

On the MPDD podcast with Derek From More Plates, Andrew shared how Vitamin K2 showed clear results on cardiac markers. It makes sense as Vitamin K is adamant for optimal operation of your heart, handling blood clotting, and also bone health.

You can also consume foods such as spinach, cabbage, cheese, natto, egg yolk, and even chicken to increase your Vitamin K2 intake.

Up next is Athletic greens.

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3. Athletic Greens

Before you think it’s another natural or synthetic compound, it is not. Athletic Greens is actually a brand.

Why is it so special that Andrew has been choosing it repeatedly?

For instance, this green powder you mix with water contains 75 ingredients, including fruits, vegetables, mushrooms, probiotics, prebiotics, enzymes, and even antioxidants.

Dr. Huberman takes Athletic Greens once or twice daily; in fact, that’s what their official website recommends, too. This is also the same product called “Athletic Greens Ultimate Daily,” Now it’s called Athletic Greens AG1 or just AG1.

If you remember, it was the 2022 May interview with Rhonda Patrick with Andrew where this subject was viewed from a new perspective: blue-green algae and the toxicity of microcystin.

When the subscriber questioned Rhonda about the potential risk from blue-green algae and microcystin, she admitted that Athletic Green contains some. But that doesn’t essentially mean it triggered cyanotoxins.

Otherwise, Athletic Greens won’t be able to get the NSF certification. 

You’d notice several negative comments saying that AG1 doesn’t have FDA approval and, hence, it is toxic. But the truth is dietary supplements like AG1 don’t NEED FDA approval before coming to the market.

Coming back to the 2022 May podcast #42, Rhonda, however, suggested the subscriber to contact AG1. 

Watch or Listen to the full Podcast #42.

With 90-day money-back guarantee, you can get your Athletic Greens here.

Let’s move to Ashwagandha next.

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4. Ashwagandha

Ashwagandha is a medicinal plant/herb with Indian roots that has been used as an adaptogen for thousands of years. Adaptogens help you cope better with stress and anxiety and restore balance. 

In fact, so many traditional medicine plans use Ashwaghadha even today.

In the Western culture, too, this plant is well respected; Dr. Huberman is another reputed professional who uses this herb.

Andrew shares how this traditional medicine can modulate cortisol levels, a stress hormone that can affect your sleep, metabolism, mood, and even the immune system. 

While it does that, Ashwagandha can also boost testosterone, DHEA, and thyroid hormone levels that affect your vitality and libido.

That’s what Huberman recommends, too.

Andrew uses Ashwagandha more as a stress and anxiety management, too, as he says here. However, he doesn’t like taking it chronically at all. 

His intake pattern will typically go for a few days daily, or max a week, and then cycle for a week or two. Dr. Huberman shares how this avoids dependence on the plant, and I agree.

As for its effects, Andrew once pulled up a study that had reduced cortisol by 20% compared to the placebo group. Below is confirmation test results from the study.

Furthermore, Ashwagandha could also reduce perceived stress by 40%. Below is the test results that confirm the claim.

Dr. Huberman also brought up Ashwagandha dosage in his AMA #3 session. There, he suggested taking a 200-300 mg dose in the early afternoon and 250-300 mg again in the evening.

Listen to AMA #3 in full here.

When it comes to timing, Dr. Huberman suggests that it’s better if your cortisol remains naturally elevated in the mornings. That’s why the first dosage gets as late as late afternoon.

Here’s how they vary:

	Sensoril	KSM-66	Shoden
Extract type	Root AND leaves	Root only	Root AND leaves
Approx number of reliable human-based studies*	11	11	2
Trademark owner	Natreon	Ixoreal	Arjuna
Withanolide concentration	≥ 10%	5%	35%

*This is the meta-analysis for this source.

Let me quickly give you an elaborate idea about each extract type.

Sensoril has a proven capability of improving antioxidant parameters and the lipidemic profile, demonstrating the raw material’s tolerability and safety. 

Not only that, the extract has been able to significantly improve human psychomotor abilities, specifically reaction time, following rigorous and randomized test procedures. Below is a clear proof from that study:

With KSM-66, the trademark owners, Ixoreal, say how the isolated use of Ashwagandha leaves potentially can increase Withaferin A, which is toxic. (14)

But I personally think it heavily depends on the dosage, as with any other medicinal herb. 

But on the flip side, Withaferin A is considered to have anti-cancerous properties as a potent inhibitor of angiogenesis and with Pleitropic mechanisms of action. (15, 16)

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5. Rhodiola Rosea

Rhodiola Rosea is Andrew’s next plant-based supplement for mental and physical performance improvement.

In his interview with Dr. Andy Galpin, Andrew said he prefers taking Rhodiola Rosea with Alpha GPC to increase its effectiveness. 

Furthermore, Dr. Huberman suggests Rhodiola Rosea as it lowers physical fatigue while potentially improving cognitive performance, saying how he has been able to push stamina levels for longer periods.

Rhodiola Rosea also came up in Dr. Huberman’s interview with Layne Norton on podcast #97, who is a champion bodybuilder with a Ph. D. in Nutritional Sciences.

There, Dr. Norton said that not only does Rhodiola Rosea reduce physical fatigue, but it also reduces the perception of fatigue as well. 

That’s why it belongs to the adaptogen category. 

He goes on to say that he prefers to consume it with caffeine as that smooths out caffeine’s effect. Not only that, Rhodiola Rosea can help you with the side effects of caffeine withdrawal as well.

If you didn’t know already, examine.com is heavily peer-reviewed and has impressive clinical trial data, making it an extremely reliable data source.

Layne’s Rhodiola Rosea dosage: 50-680mg with the bell-curve effect.

Next, let’s talk about the multivitamin Andrew Huberman takes.

6. Multivitamin

Having all the necessary vitamins and minerals is a key strategy for a healthy body.

I happened to be using Opti-Men by Optimum Nutrition for a considerable time. So, it was empowering when I heard Andrew was also using it. But I do believe the recommendation was made via a source that mentioned Andrew.

He takes this multivitamin once per day and has been taking it for more than 25 years. That’s why the claimed results are even more authentic, as he has experienced them firsthand.

And that makes it one of the best multivitamins of all time for men with so much vitamins and minerals.

There’s also a version for women branded as Opti-Women too.

If not for Opti-Men, you can also try Momentous’ Essential Multivitamin too. But there is no specific mention of Andrew taking it. 

With that covered, let’s move to the last supplement on the list.

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7. NMN

NMN is a precursor of NAD+, which is a coenzyme involved in energy production, DNA repair, gene expression, and cellular signaling. 

It’s also an excellent molecule produced naturally in the body and present on some foods for aging-related conditions, as NAD levels lower as you age — it’s irreversible, too.

Andrew has started taking NMN mid-2020 and experienced faster hair growth with his energy elevated, although he’s not 100% sure of it. But the dots connect as the molecule’s key abilities align with the results.

Then in 2023 November, he said he was taking NMN and Nicotinamide Riboside (NR) daily.

In 2022 he said that he was taking the Momentous brand, but had previously used Renue brand and liked it. (17)

He also has used Renue NMN in the powder form and has liked it, too.

NAD levels decline with age. (18)

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8. Grape Seed Extract

Grape seed extract is clinically proven to be effective against several diseases including diebetis, hypertentsion, with heart rate lowering properties. (19)

Huberman said that he was taking it primarily for the positive impact on vascular function and blood flow. In the same 2023 November AMA, Andrew said that he takes 400-800mg of grade seed extract daily, typically with a meal. 

Now you know ALL the supplements Andrew Huberman has confirmed to be taking. Next, let’s look at some supplements Dr. Huberman mentions but hasn’t confirmed to be taking.

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Supplements Andrew Huberman Mentions But Doesn’t Mention Taking

Andrew Huberman is a professor of neurobiology with years of experience. So, it’s natural for him to talk about a wide range of supplements.

In this section, let’s look at some of the supplements Andrew mentions in his podcasts and interviews but doesn’t explicitly say that he takes them.

1. Cissus Quadrangularis

Cissus Quadrangularis is a plant from the grape family with both African and Asian origins. 

For years, this plan has been used as a traditional medicine for conditions including bone fractures, joint pain, obesity, and even diabetes. All of these effects and so many more health benefits have been proven, and this 2020 study is just one source of proof.

The reason why it can be so much in favor of bones is because it can inhibit COX-2 and TNF-alpha.

COX-2, the inducible form, is expressed in response to inflammatory and other physiologic stimuli and growth factors and is involved in the production of those prostaglandins that mediate pain and support the inflammatory process. (20)

It is responsible for a diverse range of signaling events within cells, leading to necrosis or apoptosis. (21)

In his #80 podcast about “Optimize & Control Your Brain Chemistry to Improve Health & Performance,” Andrew talks about Cissus Quadrangularis.

There, he says that when taken in dosages of about 300 to 600 mg, it can dramatically increase serotonin levels.

Here’s a clip from podcast episode #80 – from 1hr 53m 30.

As you may already know, serotonin is a chemical that carries messages throughout the body after its origination at nerve cells in the brain. 

Increased serotonin, within the context, immensely enhances your wound healing, bone health, whole-fixing nausea, mood swings, digestion, and even blood clotting.

Andrew continues to say that this increase can be as high as almost 40% in circulating serotonin. He also features this study where Cissus Quadrangularis has been used to decrease appetite, leading to weight loss too.

Additionally, Dr. Huberman suggests that Cissus Quadrangularis may need to be cycled. The only downside is that not even Andrew can give a clear direction on cycling (rapid cycling or not), as this is still being heavily peer-reviewed.

Let’s move to the next one.

2. Acetyl L-Carnitine

Acetyl L-Carnitine is an acetylated form of L-Carnitine (ALC), an amino acid that helps transport fatty acids into the mitochondria for energy production. 

ALC can also cross the blood-brain barrier and increase acetylcholine levels in the brain. Acetylcholine is a neurotransmitter important for muscle control, memory, and learning.

So, what does Dr. Andrew Huberman say about Acetyl L-Carnitine (ALC)?

In podcast #11, focused on “How Foods and Nutrients Control Our Moods,” Andrew discusses how Acetyl L-Carnitine has been there for a long time, promoting heart health while being identified as a weight loss agent in the late 90s.

It makes sense as this meta-analysis has proven 43 study subjects have proven its anti-obesity effects. What’s impressive is these participants were overweight. He also mentions how Acetyl L-Carnitine has an impressive impact on depression, too.

What I noticed is how Acetyl L-Carnitine is multi-functional, and there are many studies to back up the claim.

For example, this meta-analysis of 12 Randomized Controlled trials (RCT) has revealed that Acetyl L-Carnitine significantly decreases the strength of depression compared to placebo.

The best thing is how the study recommends Acetyl L-Carnitine as a borderline replacement for anti-depressants that have several physical performance side effects.

In podcast #67, Huberman suggests Acetyl L-Carnitine’s ability to promote male fertility too. 

This is an interesting take as this, too, has been cross-checked by several studies. One prominent meta-analysis of 7 RTCs revealed that Acetyl L-Carnitine (ALC) and L-Carnitine (LC) enhanced markers of sperm health, leading to increased pregnancies. 

It’s important to understand the difference between Acetyl L-carnitine and L-tyrosine, besides the presence of the Acetyl organic element.

This was compared at the lab level in the early 2000s at the University of California. (22)

Their key revelations are as follows.

	Acetyl L-Carnitine	L-Carnitine
Elevating carnitine levels in plasma and brain	Almost similar
Lipid peroxidation (malondialdehyde, MDA)	Reduced	No change
The extent of oxidized nucleotides (oxo8dG/oxo8G)	Reduced	No change
Nitrotyrosine	Reduced	No change
Oxidative damage	Reduced	No change

Based on these test results, they concluded that ALC may be a better dietary supplement than L-carnitine.

However, in the same #67 podcast, Andrew mentions the possibility of TMOA increment following high dosages of L-carnitine (LC). 

If you didn’t know, TMOA is a compound that gut bacteria produces that can have a negative effect on the cardiovascular system, and this has been proven scientifically too.

The ideal consumption method is consuming via garlic or taking about 600 mg of garlic, which contains allicin. Allicin’s biological activity can be attributed to both its antioxidant activity and its reaction with thiol-containing proteins.

I’ll mention some recommended garlic extracts, too; keep reading.

Earlier, I told you how Acetyl L-Carnitine can cross the blood-brain barrier. While ALC can do that, LC can’t. 

And more.

You can also find L-Carnitine in red meat in the highest levels. 

In fact, a regular 4-ounce beef steak has an estimated amount of 56-162 mg of carnitine. But they are also present in smaller amounts in food types such as chicken, milk, dairy products, fish, and even avocado.

Next, Nicotine.

3. Nicotine

Nicotine is a brand name associated with cigarettes and is bad.

In fact, nicotine does raise the heart rate and blood pressure temporarily, as proven in studies, and it is definitely not suitable for anyone with high blood pressure or other cardiovascular diseases.

Don’t worry, though — Andrew doesn’t recommend smoking.

As a matter of fact, Andrew doesn’t smoke or vape, and so his Nicotine intake is zero. 

Dr. Huberman actually asked sleep expert Matthew Walker on X (formerly Twitter) how nicotine impacts sleep. 

Walker directly said that nicotine helps delay sleep as it increases light stage 1 and 2 NREM, increases the amount of time you are awake at the time, and decreases the amount of deep NREM sleep.

In other words, nicotine reduces sleep or sleepiness. In fact, that was clinically proven in a study, too.

However, do you remember it when Peter Attia came to his podcast #85?

This was the episode where Dr. Huberman brought up his Nobel prize winners, such as Eric Kendal from Colombia for work on memory, Torste Wiesel for work on neuroplasticity, and then Richard Axel for work on molecular biology.

Andrew didn’t mention who it was, but one of them happened to be chewing an excessive amount of Nicorette.

Nicorette is an FDA-approved medicine that helps people quit smoking, that can be used every 2 hours to control withdrawal symptoms. The catch is that it contains low doses of nicotine.

Killing poison with poison.

But that’s not all; this nicotine derivative is well known to enhance focus and concentration with neural-enhancing effects.

Interestingly enough, the effect of its binding with the nicotine acetylcholine receptors subsequently triggers the downstream release of dopamine and norepinephrine neurotransmitters.

The most surprising thing was how Dr. Peter Attia has been chewing on Nicorette on and off for about a decade, and that has helped him with focus and concentration.

has been proven in a 2018 study. In fact, it has been demonstrated that the α4, β2, and α7 subunits of the nicotinic acetylcholine receptor (nAChR) participate in the cognition-enhancing effects of nicotine.

The study’s result is clearly illustrated in the image below.

But isn’t nicotine addictive?

It is, and Dr. Attia admits it. But he also says he doesn’t find it personally addictive, for which he got some backlash when he did an AMA (ask me anything) podcast on nicotine.

However, Dr. Attia stresses one interesting fact that most Americans seem to have forgotten.

The conclusion is that nicotine is objectively adverse to your health, but when you want to focus and want to delay sleeping, Furthermore, it’s so much better than Ritalin and Adderal.

Let’s move to the last supplement on the list.

4. Turkesterone

Turkesterone is a compound found in a plant called Ajuga Turkestanica, which is native to Central Asia. Turkesterone is a type of ecdysteroid, a hormone that regulates the growth and development of insects. 

The relevance to the human body is that it can mimic the effects of anabolic steroids in humans by increasing muscle mass, strength, and endurance.

In his podcast with popular ex-fighter and presently a UFC commentator Joe Rogan, Dr. Huberman mentioned this anabolic quality of Turkesterone. He mentioned how it increases athletic performance and recovery compared to Deca.

Above audio clip from Joe Rogan podcast #1683, at 61m 26s – video clip here.

If you didn’t already know, it’s a popular anabolic steroid used by bodybuilders.

Although some say that there isn’t any basis for this, a 2019 research findings will disapprove them.

This research was a 10-week intervention study of strength training of 46 young men given different doses of this ecdysteroid. 

To ensure the specificity of the effects measured, a comprehensive screening for prohibited performance-enhancing substances has been carried out too.

I won’t bore you with too technical aspects, but the conclusion is pretty straightforward: yes, it enhances anabolic activity and should be categorized as a prohibited drug in sports events.

While I did say Turkesterone was a plant-based compound, it is also used by anthropods. It’s coincidental that their hormones are similar to ours as just as humans (and other mammals) manufacture hormones from cholesterol, so do anthropodes.

This somewhat reasons why there is so little research regarding Turkesterone with mammals. (23)

Supplements Andrew Huberman Confirmed NOT Consuming

I think this is part where most ‘reviewers’ seem to go wrong, or maybe they do it intentionally. I’m saying it because I saw that this section wasn’t even included in one review.

Dr. Andrew Huberman has always been a specific person, and it applies to the supplements to doesn’t take.

Let’s start this list with Tribulus Terrestris.

Tribulus Terrestris (TT)

Tribulus Terrestris is a plant native to warm temperate and tropical regions in Southern Eurasia and Africa. However, it is also labelled as noxious weed as it is a small woody fruit with long sharp, and strong pines that can easily penetrate surfaces.

But within our context, it’s not a secret that Tribulus Terrestris is commonly marketed as a testosterone-boosting supplement.

In an interview on Derek’s “More Plates More Dates” channel with Dr. Huberman in 2021, Dr. Huberman recalled when he experimented with TT. 

Andrew says that although he tried it, he quickly dropped it off due to one solid reason: inconsistency.

At the same time, Andrew also mentioned some possible side effects, such as nausea, diarrhea, drowsiness, and even allergic reactions. On top of that, the dosage levels are as high as 100+ mg every day, which can go as long as 10-12 weeks before cycling off.

So, it’s a clear question of whether it’s worth the risk when there are so many clinically proven, much more effective, and healthy supplements.

To support Andrew’s decision, a 2014 study has concluded that TT can only result in a temporary placebo effect, and it heavily lacks clinical evidence to support the marketing opinion on TT.

Furthermore, a 2022 study also reveals that there are considerable doubts about the potential effect on muscle damage, anti-inflammatory effect, and hormonal biomarkers. Additionally, it lacks a positive impact on the immune system too.

So, I don’t recommend you to take TT considering all these facts and Dr. Huberman’s opinion.

5-HTP

The problem with TT was inconsistency, although it initially does technically increase testosterone. 

There’s a similar issue with 5-HTP, which is typically used to improve sleep.

In the Huberman Lab podcast #31 with Dr. Matt Walker, he shares his experience with 5-HTP experimenting. 

Not only that, Dr. Huberman further says that he experiences vivid, ridiculous, and horrible dreams too. 

And guess what? Dr. Andrew Huberman is not the only person to have experienced it. This Redditor shares his traumatic experience of nightmares following the use of 5-HTP here. But I do believe that the intensity must have been higher considering the cannabis intake.

As an adversely impacting supplement, the worst feature about it is that 5-HTP can go through the blood-brain barrier. 

Supposedly, the main application of 5-HTP is as a support for serotonin depletion and is considered an interesting alternative to the use of SSRIs. 

Also, the use of 5-HTP dates back to the first half of the 20th century, when it was recognized as an important precursor of the neurotransmitter serotonin. However, this 2021 study concludes that 5-HTP may NOT be recommended in humans.

Tryptophan

Tryptophan is an essential amino acid, and it’s one of the few that should be taken externally, as the human body cannot produce that.

But then again, it plays an important role as this is the amino acid used to make serotonin, melatonin, and kynurenine in the body. Not only that, but tryptophan is also capable of maintaining the body’s neurotransmitters too.

The real question here is whether you should take it in as a supplement — for which Andrew’s answer is a no.

This factor came up in Lex Fridman’s #164 podcast with Dr. Huberman, where he initially says that tryptophan does help you feel sleepy, followed by a catch. 

The catch is that the effect of tryptophan is directly proportional to how much food is there in your gut. Andrew eats a lot, and he implies that there is no sustainable control over sleepiness, and that is not in your favor.

On the flip side, there is some clash with recommendations by Dr. Huberman. For example, this 2021 study has concluded that a tryptophan-rich diet is a potential protective factor against depression and is positively related to functioning in social cognitive performance.

What does it do to your body?

EMS causes sudden and severe muscle pain, and nerve damage, which can be as bad as life-threatening, and even lead to disability. 

So, back in 1989, people who consumed supplements containing L-tryptophan died, being diagnosed with EMS.

So, if I were you, I wouldn’t touch tryptophan as a supplement, following what Andrew does.

Serotonin

If you remember the section about nicotine, even one of the most notorious elements like that could be useful.

On the flip side, serotonin is your body’s natural “feel good” chemical. When serotonin is at normal levels, you feel happy, emotionally stable and calm.

Here comes the catch — if you consume too much serotonin and bring it up to unhealthy levels, you are highly likely to end up with Serotonin syndrome, also referred to as serotonin toxicity.

How bad is it? It can cause death.

On top of that, serotonin as a supplement can make you lose track of time. Dr. Huberman mentions a few studies in the #46 podcast and eventually drops the bomb, saying serotonin tends to lead to slower time frames.

To give you a reference, this frame rate drop can be as drastic as 4000 to 20 frames per second. 

People tend to consume the supplement serotonin, assuming they can get better focus and be calmer with better brain health. But what they don’t know is that serotonin CANNOT break the blood-brain barrier.

In simpler words, all the supplementary serotonin will never reach your brain. 

This effect continues to get worse as so many people take serotonin as supplements with tryptophan supplements, which eventually deplete other neurotransmitters such as dopamine and norepinephrine.

Low levels of dopamine induce heavy depression, and it can also lead to Parkinson’s disease. So, it’s safe to take Andrew’s recommendation and stay away from supplementary serotonin.

Melatonin

When you wake up, the time for your body to make melatonin is the designated natural hormone in the body that regulates the sleep cycle. But mind you; the produced amount is very minute.

So, it sounds like an okay-ish supplement to take, isn’t it? But Dr. Huberman’s personal bias is that you shouldn’t take melatonin, except for rare cases. For starters, this hormone is well known to suppress puberty when taken by children. 

But that’s not all; Andrew also says that even if melatonin might help you fall asleep, it won’t help you stay asleep. It’s a bit similar to 5-HTP that way because you’re highly likely to wake up in 4-5 hours and not be able to sleep.

So, that’s just not worth the trouble. Andrew’s thoughts on melatonin were once again reflected in an interview done by Stanford Medicine (one of the leading accredited medical schools in the US).

Here, he mentions how all the supplements that contain melatonin have far too much; 3-6mg is a massive dose. On top of that, there is a clear reliability problem whether these supplements contain what they claim.

Even supposedly reliable brands can contain 15% to 155% of the dosage that’s listed on the bottle. Dr. Huberman suggests choosing healthier alternatives or sticking to behavioral tools as simple as getting sunlight before the screen light.

And below is one great example of where his priorities actually are.

With that, we have covered everything you need to know about Andrew Huberman’s REAL supplement lists without anything missing.

Before we conclude, let’s look at how he tracks and measures his health.

Andrew Huberman’s Method of Tracking and Measuring Health

Each of Andrew’s podcasts always gives some indication to measuring the success rate. But the only problem is that these are, once again, goal-oriented.

So, I summarized the major podcasts and found his actual method of tracking and measuring health — it’s blood tests.

For instance, he mentions how he already had a benchmark line before he started taking Tongkat Ali and Fadogia Agrestis to boost his testosterone. 

In fact, using Tongkat Ali and Fadogia Agrestis together is a standard recommendation in Andrew Huberman’s supplements.

To do this effectively, Andrew uses and suggests Inside Tracker.

Inside Tracker allows you to draw your blood, send it to them, and then receive everything to your phone, or you can opt for a mobile blood draw.

I tried the ultimate package, and they ask you about specific health goals you may have but give you a comprehensive results sheet with more than enough recommendations. It’s an excellent investment, given that we spend enough for Netflix.

With everything covered, let’s move to the conclusion.

In Conclusion

Following the path of an absolute expert as you educate yourself is one of the smartest ways to get better at anything. You are ahead of the curve by following the supplements that a neurologist legend like Dr. Andrew Huberman. 

As a big, up-to-date fan of Andrew, it’s easier for me to edit this review to ensure everything is the latest. I welcome you to bookmark the page in that case.

I hope this review has been helpful, and I wish you the best in your health and life. 

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