Dr. Andrew Huberman’s Supplement List: The Complete Guide

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How do we improve the quality of our sleep? How do we maintain our testosterone levels as we get older? How do we keep focus and attention when life can be so exhausting and pull you in a million different directions at once? How do we keep our stress under control? Most people have these kinds of questions and when searching out answers, it can be difficult to sort out the good information from the bad.

If you are a listener of Joe Rogan’s extremely popular podcast, you may have heard a fascinating episode with Dr. Andrew Huberman, a man that has these same questions and has tried to answer them for himself. It is an episode that dives deep into things like brain activity and it has sparked a lot of interest in Dr. Huberman’s background, his research, his own podcast, and what his personal supplement regimen is for maximum brain health and effectiveness.

Dr. Andrew Huberman is a neuroscientist at Stanford University as well as the person behind the Huberman Lab. At Huberman, studies are conducted to learn how the brain functions, changes it undergoes from experiences, and how it is repaired after disease or injury. Beyond that popular episode of the Joe Rogan Experience, you may have heard of Dr. Huberman through social media, Youtube, or from his own podcast. From one of these sources, you may have encountered his personal disciplined regimen of daily supplements that he maintains for peak mental and physical performance. Here is a breakdown of that regimen.

Worth noting is that Dr. Huberman is not an M.D. and does not give medical recommendations. This regimen is simply what he has found works for him. Any changes to your own personal supplement routine should be talked about to your doctor.

Dr. Andrew Huberman’s Supplement List

Supplements for Boosting Cognitive Function

Supplements for Increasing Testosterone

Supplements for Improving Sleep

Supplements for Reducing Stress

RELATED READING: Dr. Rhonda Patrick’s Supplement Stack

Supplements for Boosting Cognitive Function

We all have times when we feel like we are not working at full brain capacity. Andrew can have times like this just like everyone else and has supplements that he takes as part of his regimen that specifically address cognitive function.

Dr. Huberman’s Dosage & Brands

Alpha-GPC

When Andrew is having an intense workout or work session and really needs to push himself, one of his go-to supplements is Alpha-GPC.

Alpha-GPC (or alpha-glycerophosphocholine) is a chemical that is released when the breaking down of a fatty acid found in soy and other plants occurs. It seems to increase a chemical in the brain called acetylcholine and is used for its ability to promote an increase in cognitive function as well as enhance power output in athletes. It is believed to aid in preventing cognitive decline and support cellular membranes. Overseas, it is used as a prescription medication to treat Alzheimer’s, strokes, and dementia.

You can pick up Dr. Huberman’s Alpha-GPC supplement by Jarrow Formulas on Amazon.

RELATED READING: Tim Ferriss’ Supplement Stack: The Complete Guide

L-Tyrosine

L-Tyrosine is a precursor to dopamine that Andrew uses on occasion to enhance focus and attention. It is a popular dietary supplement that many use to improve alertness and attention. It is believed to help nerve cells communicate as well as possibly regulate mood.

However, it does come with a crash so he only uses it to meet important deadlines and recommends not trying it when you are already sleep-deprived. A big fan of Throne Research, we are guessing this is Dr. Andrew Huberman’s go-to L-Tyrosine supplement.

Phenylethylamine (PEA)

PEA is a supplement that increases dopamine. It is a chemical that is found naturally in the body as well as in chocolate. Phenylethylamine is used for everything from improving athletic performance to improving mood and attention. The way it works is by stimulating the body to produce the chemicals that help regulate depression and other conditions.

Andrew takes it occasionally every couple of weeks as a work aid. When combined with Alpha-GPC, Andrew says he receives a sharp increase in dopamine that lasts for around 45 minutes. PEA is hard to find but we found it in powder form on Amazon.

Supplements for Increasing Testosterone

As we get older, men can start to feel less like “themselves”. This can be due to dropping testosterone levels. Andrew extols the importance of maintaining healthy testosterone levels in the body. That being said, he is a big believer in making sure proper sleep, regular exercise, a healthy diet, and the avoidance of chronic stress are all in place before seeking out supplements to increase testosterone levels.

For when it is time to look into supplements to aid in increasing testosterone, Dr. Andrew Huberman Tongkat Ali and Fadogia Agrestis have done well for him as part of his personal regimen.

Dr. Andrew Huberman’s Personal Dosage & Brands

Tongkat Ali

Tongkat Ali is derived from a Southeast Asian plant where it is treated as medicinal with a variety of uses. Studies have found that it may, along with possibly increasing levels of testosterone, increase semen volumes and sperm count. It is also believed to enhance erectile function as well as overall sexual performance.

Andrew uses 400mg daily as a testosterone boost over time. He doesn’t mention what brand he uses, but some examples of high quality brands are:

RELATED READING: How Tim Ferriss Naturally Tripled His Testosterone

Fadogia Agrestis

Fadogia Agrestis is a plant native to Nigeria. There it is used for a variety of issues. Andrew describes Fadogia Agrestis’s use to increase testosterone as a Luteneizing Hormone mimic. It is believed that it produces more testosterone by stimulating the testes.

Suggested brand: 

Supplements For Improving Sleep Quality

Many people have tried all kinds of methods for getting a good rest at night. This could include everything from meditation to potentially dangerous sleeping aide drugs. Dr. Huberman says that a mixture of supplements has been amazing for his sleep. Here are what they are and what they purportedly do.

Dr. Andrew Huberman’s Personal Dosage & Brands

Magnesium Threonate


Magnesium Threonate, it has been said, is involved in over 600 enzymatic reactions in the human body. When it comes to sleep, it appears that it can activate the parasympathetic nervous system, slowing the heart and causing muscles to relax, thereby producing a calming effect.

Along with for proper rest, it has been discovered that magnesium is critical in the activation of the nerve channels that allow for synaptic plasticity. This means that magnesium is fundamental to the processes of memory and learning. It is believed that magnesium threonate has the ability to enhance the brain’s receptors that are involved in these processes.

Magnesium threonate was developed by MIT researchers as an effective way for magnesium to cross the blood barrier. When magnesium is crossed with threonine, the researchers at MIT solved the issue of how to successfully get magnesium from the blood to the brain. Prior to this breakthrough, the only effective method was intravenous delivery. Huberman uses Double Wood Magnesium Threonate.

Theanine

Theanine is an amino acid that is found in tea and is thought to increase feelings of calm by interacting with alpha brain waves. Alpha brain waves are a sort of brain wave that is associated with relaxation. Huberman has mentioned many times that he uses Suntheanine.

Theanine is believed to relax the mind without causing drowsiness by significantly increasing activity in the alpha frequency band. Data indicates that its use as a dietary supplement can have a significant effect on mental alertness. Beyond that, increased alpha activity plays a significant role in being able to properly focus.

In a small number of cases, theanine has been found to be problematic for those with night terrors or that sleepwalk in that it increases the intensity of dreams. It has also been found to have the opposite effect, in that it can be too stimulating for about 10% of people that try it and can actually keep them awake.

Apigenin

If you have ever had a cup of chamomile tea at night to relax, then you are familiar with the effect that apigenin has. Apigenin is one of the active ingredients in chamomile and is believed to assist in sleep onset.

While being able to promote muscle relaxation and sedation, apigenin is also an anti-inflammatory, antioxidant, anti-amyloidogenic, and neuroprotective substance. Dr. Huberman has mentioned many times as a guest on podcasts that he uses the Swanson brand for Apigenin as it’s high-quality and the only one on Amazon.

Supplements For Reducing Stress

Stressful situations are unavoidable in life. We often do not have control over the stressors we have to navigate with how unpredictable life can be. What we do have control over is what we do to manage our stress.

When it comes to managing stress levels, Andrew takes a supplement occasionally that is listed below.

Dr. Andrew Huberman’s Personal Dosage & Brand:

Ashwagandha

Ashwagandha grows natively on the Indian sub-continent and has been used for around 3,000 years for a variety of issues. It is commonly used for stress as it contains chemicals that potentially calm the brain. It also may lower blood pressure, reduce swelling, and alter the immune system.

Traditonally, ashwagandha is used as an adaptogen. Adaptogens are thought to assist the body in combatting mental and physical stress. Along with being used to regulate stress levels, it is sometimes used to treat insomnia and anxiety.

Andrew reports that it can reduce cortisol levels by 20% and a 40% reduction in stress levels.

He avoids taking it for more than a maximum of a week at a time in order to keep from developing a dependence on the supplement. You can’t go wrong with Pure Encapsulations Ashwagandha.

Tracking & Measuring Health

In order to track and monitor his health, Andrew tests his blood twice a year. He finds that by doing this, he can adequately determine what supplements do to his body. One example of this would be when he began taking Tongkat Ali and Fadogia Agretis for a testosterone boost. Prior to adding these supplements to his regimen, Andrew already had a baseline reading from his prior blood tests. After taking the supplements, he was then able to adequately test what effects they were having on his system from his next blood test.

One company that Andrew endorses for blood tests that he has specifically endorsed on his podcast is Inside Tracker. Inside Tracker was founded in 2009 by experts in biometric data, genetics, and aging. These experts come from heralded academic institutions like MIT, Harvard, and Tufts. The algorithm that drives Inside Tracker’s platform is constantly being further refined and developed. Whenever there are further cutting-edge advances in the field, InsideTracker is known to be at the forefront of them.

Iyou do not feel comfortable spending a decent chunk to go in and get a blood test, we highly recommend using Everlywell’s At-Home Testosterone Test, which has been endorsed by Tim Ferriss, and can be purchased on Amazon for less than 50 bucks.

Dr Andrew Huberman’s Background

You have likely heard of Dr. Andrew Huberman. Due to his research and contributions to the field of science, he has graced the covers of many magazines around the world. This includes such notable and well-known periodicals as Time and Scientific American. Beyond magazine covers, he has received numerous accolades for his work. In 2013, he was the recipient of the McKnight Foundation Neuroscience Scholar Award as well as a Biomedical Scholar Award.

His educational background stems from a bachelor’s degree obtained through the University of California, Santa Barbara, and then onto the University of California, Berkeley for his master’s. In 2004, he received his Ph.D. in neuroscience from the University of California, Davis. This field is where he has directed his life’s work.

His career began with an assistant position under Irving Zucker at the University of California, Berkeley. From there, Andrew found that neural activity and axon guidance molecules work together for the proper wiring of the brain’s binocular maps. The research that unlocked this information was conducted while he was working towards his Ph.D. at the University of California, Davis.

Currently, Andrew is a professor at the Stanford University School of Medicine in the neurobiology department. He has worked extensively in the areas of brain plasticity, neural regeneration, and brain development.

The focus of Andrew’s current studies and experiments are in the field of neural regeneration and the brain’s control over vision. In recent years, he found how to utilize non-invasive methods to enhance the regeneration of damaged neurons. These non-invasive methods can help in partial recovery from blindness.

One of Andrew’s most recent reports detailed the discovery with his team of two new mammalian brain circuits while his most recent published reports cover visually evoked defense behaviors and how they are mediated through divergent outputs ventral lateral geniculate nucleus.

Through his live podcast, interviews, and Youtube channel, Andrew has become a media fixture and a go-to source for information on neurobiology.

It should be reiterated that this supplement regiment is in no way recommended to achieve your own personal results and that Dr. Andrew Huberman is not a medical doctor. This is simply his own personal regimen. Be sure to consult a physician if curious about adding any of these (or other) supplements into your own daily routine.