Which supplements does Andrew Huberman take?
Key Findings
Huberman uses a combination of Omega-3 fatty acids, magnesium, creatine, vitamin D, choline sources, and sleep support nutrients. He also discusses optional compounds related to longevity and energy metabolism. His routine shifts depending on workload, stress levels, and sleep goals.
Andrew Huberman’s Supplement Stack
Andrew Huberman is known for sharing his personal supplement routine as part of his broader focus on brain health, performance, sleep, and overall well-being.
He makes it clear that supplements are additions to a healthy lifestyle, not replacements for good sleep, exercise, or nutrition.
Still, many people are curious about what he takes and why. His choices reflect a science-informed approach that aims to support cognitive function, hormonal balance, recovery, and long-term health.
Huberman’s Core Daily Supplements
Huberman often describes a core group of supplements that he takes most days. These are chosen for their research-backed benefits and general usefulness for brain and body health.
Omega-3 Fatty Acids
These support cognitive function, inflammation control, and overall brain health. Huberman prefers a higher EPA to DHA ratio, which he associates with mood and focus.
Creatine
Known mostly for athletic performance, creatine also supports brain energy metabolism. Huberman highlights research showing benefits for memory and cognitive resilience.
Vitamin D
Many adults fall short in vitamin D due to limited sunlight exposure. Huberman includes it for immune support, bone health, and hormone balance. He often pairs it with vitamin K.
Choline Sources
Choline is important for acetylcholine production, which influences attention and learning. Huberman sometimes uses Alpha GPC or other choline-based supplements for this purpose.
Supplements for Stress, Recovery and Sleep
Huberman often talks about the value of high-quality sleep. He uses a few supplements to support relaxation and deeper sleep when needed.
Magnesium
He alternates between magnesium glycinate and magnesium threonate. These forms are popular for relaxation, nervous system support, and cognitive health.
L-theanine
This calming amino acid helps the mind settle without sedation. He often uses it on nights when the mind feels overstimulated.
Apigenin
A plant compound that may support relaxation and sleep onset. Huberman includes apigenin as part of what he calls a gentle sleep protocol when needed.
These supplements are paired with behavioural tools such as dimming lights in the evening, avoiding screens close to bedtime, and using morning sunlight to strengthen the circadian rhythm.
Longevity and Energy Support Supplements
Huberman sometimes discusses nutrients that support cellular energy and long-term vitality. He does not treat these as essential for everyone but uses them based on personal interest in metabolic health.
NAD-related compounds
He has talked about using NMN or NR, which support NAD levels in the body. NAD plays a role in cellular repair and energy production. These supplements are still being researched, so he recommends approaching them thoughtfully.
Zinc and other trace minerals
He occasionally uses zinc, boron, or related minerals to support hormone balance and recovery, especially during periods of heavy training or high workload.
Why Huberman Uses Supplements at All
Huberman views supplements as tools that can help fill nutritional gaps or enhance specific aspects of health when diet and lifestyle alone are not enough. His approach is based on three ideas:
Supplements should support a goal such as sleep, cognitive performance, stress reduction, or recovery.
Supplements cannot replace foundational habits such as sleep, exercise, sunlight, and nutrition.
People vary widely in physiology, so adjustments are expected and personal experimentation is encouraged.
He regularly reminds listeners that supplements should be considered optional and that many benefits come from consistent behavioural habits rather than products.
What Huberman Avoids
Huberman has said that he avoids supplements that promise extreme results or rely on weak evidence. He also avoids taking large numbers of supplements without a specific purpose. Instead, he keeps a focused list that he adjusts over time as research evolves.
Final Thoughts: Huberman’s Supplement Routine
Andrew Huberman’s supplement routine reflects his interest in brain function, metabolic health, stress resilience, and high-quality sleep. His choices are grounded in current research, personal testing, and an emphasis on long-term well-being.
While his routine can provide ideas, it is not meant as a universal prescription. Anyone considering similar supplements should account for individual health needs and consult a qualified professional when appropriate.
Article FAQ
Which magnesium does Andrew Huberman recommend?
Huberman has discussed several forms of magnesium on his podcast, most often magnesium threonate and magnesium glycinate. He highlights these forms because they tend to be well absorbed and are commonly used for relaxation and sleep support. His suggestions are not medical prescriptions but general information for people exploring supplementation.
What does Andrew Huberman recommend for sleep?
Huberman frequently talks about sleep hygiene, circadian rhythm, and simple strategies for better rest. His commonly shared suggestions include viewing natural morning light soon after waking, avoiding bright screens late at night, keeping a consistent sleep schedule, limiting caffeine in the afternoon, and lowering room temperature before bed. Some listeners also follow his optional supplement toolkit, but the core of his advice focuses on behavioural changes rather than products.
Does Andrew Huberman take supplements every day?
Huberman often takes a core group of supplements daily, such as Omega-3, creatine, magnesium, and vitamin D. Others are used only during specific periods, such as heavy training, travel, or high stress. He encourages people to adjust supplements based on their personal lifestyle and goals.
Are Huberman’s supplement recommendations backed by research?
Many of the supplements he discusses are supported by peer-reviewed studies, although research quality varies. Some topics, especially those related to longevity, are still emerging and not yet proven in humans. Huberman tends to present these ideas carefully, but listeners should always evaluate the strength of evidence and consult medically qualified professionals when needed.
Is Andrew Huberman a doctor?
He has a PhD in neuroscience, not a medical degree. He is a professor and researcher, not a clinician. He does not diagnose or treat medical conditions and encourages his audience to speak with medical professionals for personal health issues.
Why do so many people follow Huberman’s advice?
People appreciate Huberman because he explains complex science in a practical, easy-to-understand way. He offers clear routines for sleep, focus, stress management, and productivity, which helps people feel more in control of their health. His ability to connect scientific theory with everyday behaviour has helped him build a global audience.
