Dr. Huberman is on record saying he takes the following supplements daily:

  • NMN: 1-2 g  
  • NR: 500 mg 
  • Tongkat Ali: 400 mg 
  • Fadogia Agrestis: 600 mg, cycled 
  • Zinc: 15 mg  
  • Boron: 2-4 mg  
  • Magnesium L-threonate: 140 mg 
  • L-Theanine: 100-300 mg  
  • Apigenin: 50 mg 
  • Omega-3 Fatty Acids: 2-3 g EPA 
  • L-Glutamine: 1 g
  • Creatine: 5 g  
  • Vitamin D: 5000-10,000 IU 
  • Grapeseed Extract: 400-800 mg 
  • Multivitamin

Andrew Huberman, Ph.D., is a Stanford University professor and host of the popular Huberman Lab podcast. He believes not all nutrient demands for supporting overall health and well-being can be met through diet alone. In turn, he takes supplements to maintain his energy and testosterone levels while taking others to fall asleep and keep his mind sharp. The following are the supplements he takes to meet these demands, according to Fast Life Hacks. 

Energy Boosting Supplements 

NMN (1-2 g) and NR (500 mg)

In an Ask Me Anything (AMA) episode of his podcast, Huberman said he takes both NMN and NR, the two most popular NAD+ precursors. He takes NMN powder sublingually but does not mention taking NR sublingually. He emphasizes that he does not take NMN and NR to prolong his lifespan, but to give him “a lot more sustained mental and physical energy throughout the day.” Huberman also describes his protocol: 

“I’ll take my NMN and NR sometime usually within about an hour or two of waking up and typically at least 30 minutes to two hours before my first meal, which for me usually arrives around 11:00 am.”

Testosterone Boosting Supplements 

Tongkat Ali: 400 mg

Tongkat Ali is a nickname for the E. longifolia plant, native to Southeast Asia. Tongkat Ali has been shown to boost testosterone and increase muscle strength in older men with low testosterone. Other studies have shown similar results, namely that Tongkat Ali supplementation increases testosterone in individuals with low testosterone. With that being said, individuals with normal testosterone levels may not benefit from Tongkat Ali supplementation. 

Fadogia Agrestis: 600 mg

Fadogia Agrestis is a plant native to Nigeria. Huberman has said he takes Fadogia Agrestis for 8 to 12 weeks then cycles off for a few weeks. While Fadogia Agrestis has been shown to have aphrodisiac effects and increase testosterone in rats, there is a lack of evidence showing its effects in humans. Still, Huberman says his testosterone levels went up from 600 ng/dL to almost 800 ng/dL after taking both Tongkat Ali and Fadogia Agrestis. 

Zinc: 15 mg 

Zinc is an essential mineral that plays a key role in testosterone production. Zinc deficiency is correlated with low testosterone levels and zinc supplementation may increase testosterone levels in those not getting adequate zinc from their diet. Huberman assures he gets sufficient levels of zinc by taking a multivitamin containing 15 mg of the mineral. 

Boron: 2-4 mg  

Boron is a non-essential mineral, meaning it is not required for us to survive. Studies have shown that boron increases testosterone in women with low-boron or low-magnesium levels. Additionally, one study of eight men showed that 10 mg of boron increased testosterone, DHT, cortisol, and vitamin D after only one week of supplementation. In the same study, inflammatory markers were decreased, suggesting that boron also reduces inflammation. 

Notably, testosterone levels can be improved by getting adequate sleep, consuming a diet that meets caloric and essential nutrient demands, and reducing stress levels. Furthermore, being obese can result in low testosterone levels, so maintaining a healthy weight is recommended. 

Supplements for Falling Asleep

Magnesium L-Threonate: 140 mg  

Because 48% of Americans do not ingest enough magnesium, doctors like Dr. Brad Stanfield have said it’s the one supplement everyone should take. Stress may lead to an accelerated loss of magnesium, potentially causing a deficiency. This deficiency in magnesium could, in turn, make the body more susceptible to stress, creating a vicious cycle of stress and magnesium loss. Therefore, magnesium supplementation may calm the mind by reducing stress and improving sleep. 

The forms of magnesium that cross the blood-brain barrier (BBB) may have the strongest mental benefits. Dr. Huberman has mentioned two BBB-crossing forms of magnesium: magnesium L-threonate and magnesium glycinate. While he takes the more expensive magnesium L-threonate (patented under Magtein), magnesium glycinate may have similar effects. 

L-Theanine: 100-300 mg

L-theanine is a non-essential amino acid responsible for much of the calming effects of tea, particularly green tea. Studies show that L-theanine supplementation reduces stress and anxiety, so its calming effect may aid in sleep. Furthermore, with a dose as low as 50 mg, L-theanine was shown to increase alpha brain wave activity, indicating relaxation. However, Huberman says that L-theanine keeps about 10% of users awake. Additionally, it may cause nightmares if taken at night. 

Apigenin: 50 mg 

Apigenin is another molecule that naturally occurs in tea, this time chamomile. Studies have shown that chamomile extract reduces anxiety in individuals with general anxiety disorder. However, studies have also shown that it does not improve sleep in individuals with insomnia. Additionally, Huberman warns that women should not take apigenin because it lowers estrogen levels. 

Interestingly, apigenin may boost NAD+ levels by inhibiting CD38, an NAD+ degrading enzyme shown to increase with age in mice. Mayo Clinic scientists have shown that inhibiting CD38 in aged mice prolongs their lifespan. Moreover, apigenin supplementation has been shown to improve cognition and protect the heart in mice. Therefore, apigenin may have benefits outside of promoting calmness. 

Cognitive Boosting Supplements 

Omega-3 Fatty Acids: 2-3 g EPA

Huberman has said the most important macronutrient for brain health is fat. Fat isn’t always bad, especially when it comes to the brain, as omega-3s slow cognitive decline. Huberman says everyone should strive for 1 gram of EPA omega-3s per day. This can be achieved through supplementation, eating fatty fish like sardines and salmon, or a combination of the two.

L-Glutamine: 1 g

Glutamine is an essential amino acid (used to make proteins) that Huberman says he has been taking since his college years for its immune-boosting properties. In his “Nutrients for Brain Health and Performance” podcast, he describes its beneficial effects on the brain. He discusses how glutamine offsets decrements in mood and cognition caused by oxygen deprivation, which may apply to sleep apnea. 

Huberman says he takes a small amount of glutamine but does not specify the dose. However, he mentions people use anywhere between 1 and 10 g, so a “small amount” within this range would be close to 1 g. Notably, some athletes take up 20 g of glutamine per day. 

Creatine: 5 g  

While creatine is perhaps the most widely used bodybuilding supplement, Huberman says he takes it primarily for its cognitive effects. Studies have shown that creatine may improve short-term memory and intelligence/reasoning in healthy individuals. Creatine may also benefit individuals subjected to stress and aging. With a sound safety record and relative inexpensiveness, creatine may be a low-risk supplement to try. 

Other Supplements 

Vitamin D: 5,000-10,000 IU 

Vitamin D is an essential vitamin that is synthesized in our body in response to specific frequencies of sunlight hitting our skin. 2000 IU of vitamin D combined with 1 g of omega-3s and exercise has been shown to reduce the risk of cancer by 60%. Interestingly, vitamin D has been shown to increase NAD+ levels in cells. Overall, sufficient vitamin D levels may improve overall health by enhancing the immune system.

Grape Seed Extract: 400-800 mg 

Huberman says he takes grape seed extract mainly for its effects on vascular health and blood flow, but would not put it on his top ten list. A clinical trial showed that 400 mg/day of grape seed extract reduced blood pressure in participants at risk for high blood pressure. Parameters of blood vessel health, including vascular elasticity were also improved. Surprisingly, grape seed flour has been shown to increase the lifespan of rats and increase their NAD+ levels. 

Multivitamin

Huberman takes a multivitamin called Opti-Men, a multivitamin marketed towards active men that claims to support muscle health, immunity, and cellular energy and metabolism. Other multivitamin formulations have been shown to enhance memory and cognition in older adults. 

However, Huberman says that he takes a multivitamin more out of habit than because of scientific research. 

Should You Take These Supplements?

Dr. Huberman strongly advocates for making behavioral and lifestyle changes before trying supplements. Individuals experiencing low energy, who may have low testosterone, are having trouble sleeping, or think their mind could be sharper should not jump to taking these supplements. 

With today’s societal demands, many have trouble optimizing their diet, sleep, and exercise regimens to meet their needs for overall health and well-being. The effort needed to optimize these regimens can be experienced as aversive, promote frustration, and generate a desire to avoid such effort, aligning with a region of the brain called the anterior midcingulate cortex, as described by Lisa Feldman Barrett and colleagues. 

Indeed, Huberman has discussed this region of the brain with former Navy SEAL David Goggins, saying it may be the seat of willpower. In other words, optimizing one’s diet, sleep, and exercise regimens will likely not be easy and require sufficient willpower . To get things started, Huberman offers some basic guidelines, including: 

  • Maintaining regular circadian rhythms by getting sunlight as early as possible in the morning, preferably at a similar time. This aligns with waking up and going to sleep at the same time consistently. 
  • Regular resistance exercise with high perceived effort (at least 2 times per week is recommended). This should also be complemented with cardiovascular exercise. 
  • Consuming a mostly minimally processed diet, getting enough fiber, and avoiding too much sugar. 

Once diet, exercise, and sleep demands are met, one can then determine if they need to take supplements.