Dr. Andrew Huberman’s Supplement List: 2025 Guide
Key Takeaways:
- Vitamin D3, omega-3 fatty acids, and magnesium are the top three essentials for overall well-being.
- The Huberman sleep cocktail improves sleep quality without melatonin.
- At the end of the day, choose your supplements based on your own health needs.
Dr. Andrew Huberman, a neuroscientist and host of the Huberman Lab Podcast, is a trusted source for science-backed health advice. He explains everything in a user-friendly manner, breaking down complex subjects into more digestible pieces of information that you can understand.
He shares practical ways to boost brain health, sleep quality, and physical performance using methods that are backed by science. One of the most common questions people ask is: “What supplements does Andrew Huberman take?”.
In this article, you will discover several Andrew Huberman supplements, why he recommends them, and how they could support your overall well-being.
Who is Dr. Andrew Huberman?
Dr. Andrew Huberman is a neuroscientist and professor at Stanford University. He specializes in cognitive function, neuroplasticity, and physical performance. He also hosts a podcast – the Huberman Lab Podcast – where he brings interesting neuroscience, health, and general scientific topics to the public.
The main things he talks about are sleep quality, mental health, and longevity. Some of Huberman’s research and discussions focuses on how essential fatty acids and sleep supplements affect our brain and cognitive function.
Through his podcast, he shares practical ways to support cognitive function, improve mood regulation, and optimize testosterone levels naturally.
What Supplements Does Andrew Huberman Recommend?
Huberman, being a scientist, follows a science-backed approach to supplementation. Below is an overview of Andrew Huberman’s supplement stack, including the dosage he typically recommends.
|
Supplement |
Purpose |
Dosage |
|
Vitamin D3 + K2 |
Bone health, immune function, testosterone production |
5,000 IU D3 + 100 mcg K2 with food |
|
Omega-3 Fatty Acids |
Cognitive function, mood regulation, blood flow |
1-2 grams of EPA with food |
|
Magnesium L-Threonate |
Sleep quality, relaxation, brain health |
140 mg before sleep |
|
Tongkat Ali |
Testosterone production, energy levels |
400 mg each morning |
|
Grape Seed Extract |
Vascular health, blood-brain barrier protection |
400 – 800 mg with food |
|
Apigenin |
Sleep aid, reducing stress |
50 mg before sleep |
|
NMN |
Energy levels, longevity [1], cellular health |
1-2 g |
|
Zinc |
Reduce duration of common colds |
100 mg with food |
|
Ginger Root |
Prevents nausea, anti-inflammation benefits |
~1,100 mg with food |
If you’d like to try supplementing your body with Huberman’s recommendations, you can get Pure Apigenin and Pure NMN to start your wellness journey.
The Top 3 Andrew Huberman Supplements for Health
Has the list above overwhelmed you a bit? No worries. If you want to keep things simple, here are the three most essential Andrew Huberman supplements to maintain overall health:
- Vitamin D3 + K2. An absolute essential, especially for those who live in not-so-sunny climates. It improves the immune system, supports bone health, enhances mood regulation, and maintains testosterone levels.
- Omega-3 Fatty Acids. Boosts cognitive function, protects the blood-brain barrier, and reduces inflammation.
- Magnesium L-Threonate. Improves sleep quality, brain recovery, and mood regulation.
Those three supplements lay the foundation for optimal brain function, longevity, mental clarity, and overall well-being.
Huberman’s Approach to Sleep Supplements
Quality sleep is essential for brain health and cognitive function. He has created the “Huberman sleep protocol”, which includes a mix of sleep supplements known as the “Huberman sleep cocktail”. Here’s the ingredients:
- Magnesium L-Threonate (200-400 mg). Helps relax the nervous system.
- L-Theanine (200-400 mg). Improves sleep quality and recovery.
- Apigenin (50 mg). Aids in reducing stress and promoting relaxation.
Unlike melatonin, which may interfere with hormone balance, these Andrew Huberman supplements promote sleep without altering natural circadian rhythms.
If you’d like to try supplementation that supports optimal brain function and rest, you may want to check out our Cognitive Boost Bundle, which includes Apigenin and two other useful supplements.
Huberman’s View on Vitamin D & Its Role in Health
Huberman emphasizes that vitamin D is crucial for bone health, reducing stress, and the immune system. Low vitamin D levels can lead to mood regulation issues, weak immunity, and even lower testosterone levels.
How to Get Enough Vitamin D?
- Sunlight exposure. If you live in a warm climate, this may come naturally to you. If you don’t, try to catch at least 30 minutes of sunlight per day.
- Dietary supplements. If you’ve done a blood test and it shows you have a deficiency of vitamin D3, it’s often recommended to take 5,000 IU a day for about 3 months. If you only want to maintain vitamin D levels, it could be recommended to switch to 1,000 – 2,000 IU per day. Make sure to also take vitamin K2 along with it to prevent blood artery calcification.
Food sources. Eat more fatty fish, egg yolks, and fortified dairy products.
Does Huberman Recommend Glutamine?
Huberman talks about glutamine for gut health, immune function, and muscle recovery. While glutamine does have positive effects for gut health, it doesn’t directly impact testosterone production like Fadogia Agrestis or Tongkat Ali.
Comparing glutamine to other amino acids, Huberman focuses more on essential fatty acids, creatine supplementation, and grape seed extract for vascular health and brain health.
Huberman on NAD+ & Longevity Supplements
Dr. Andrew Huberman highlights NAD+ as a critical molecule for cellular metabolism and energy levels. Since NAD+ naturally declines with age, supplementing with NMN (Nicotinamide Mononucleotide) can help restore optimal function.
NMN is a direct precursor to NAD+, meaning the body easily converts it into usable energy, supporting brain health, mood regulation, and longevity.
However, Huberman prefers NMN over NAD+ supplements, because NMN is better absorbed and therefore more efficient. This makes NMN supplements a superior option that supports cognitive function and long-term health.
How to Choose the Right Supplements for You
There are several things you may want to consider before picking dietary supplements:
- Your personal health goals. Are you focusing on brain health, gut health, or performance?
- Your genetics. Some people absorb vitamin D or essential fatty acids better than others.
- Your deficiencies. Get bloodwork to check testosterone levels, vitamin D, and other markers.
If the answers to your questions indicate that you may need to increase your NAD+ levels for desired outcome, check out our NAD Boost Bundle.
Conclusion: Should You Follow Huberman’s Supplement Protocol?
While Huberman’s approach to supplementation is backed by science, not everyone needs the full Andrew Huberman supplement stack. Make sure to consider your own health needs and maybe consult a doctor before making any changes.
Always remember that unnecessary supplementation may lead to health issues, so it’s not the best decision to take high doses of vitamin D when your body already has enough of it.