1. Base Supplements for a Solid Foundation
2. Supplements for Boosting Testosterone
3. Supplements for Enhancing Sleep Quality
4. Supplements for Enhancing Focus and Mental Performance
5. Supplements for Maintaining Good Cognitive Function
6. Further Supplements Huberman Takes
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Huberman takes these fundamental supplements to cover all the bases and build a solid foundation for overall health and well-being.
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Vitamin D is essential for a variety of bodily functions. Huberman takes between 5,000 to 10,000 IU of vitamin D daily.
Vitamin K2 is another supplement Huberman takes daily, primarily for its benefits to cardiovascular health.
Athletic Greens is a green powder supplement that Huberman has been using for over 12 years. He consumes it once to twice per day for its broad spectrum of vitamins, minerals, and probiotics.
Testosterone is a vital hormone for both men and women, contributing to muscle mass, bone density, and overall well-being. Andrew Huberman uses a combination of supplements to maintain healthy testosterone levels.
TL;DR:
Native to Southeast Asia, Tongkat Ali is a plant used in traditional medicine known for its testosterone-boosting properties. Huberman recommends a daily dosage of 400 mg.
Huberman suggests:
Fadogia Agrestis, a plant native to Nigeria, is another supplement Huberman uses to increase testosterone levels. He suggests taking between 400 to 600 mg daily, in cycles.
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Zinc is essential for healthy testosterone levels. While Huberman hasn't specified his daily dosage, the multivitamin he consumes contains 15 mg of zinc.
Boron is a trace mineral that Huberman consumes daily in doses between 2 and 4 mg.
Magnesium plays an essential role in over 600 enzymatic reactions in the human body. Huberman consumes approximately 140 mg of Magnesium L-Threonate daily.
An amino acid found in tea, Theanine can have a calming effect when supplemented. Huberman's daily dose varies between 100 and 300 mg.
Apigenin is a compound found in chamomile tea known to promote sleep. Huberman takes 50 mg of Apigenin daily.
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Huberman occasionally takes 900 mg of Myo-Inositol along with his other sleep supplements to improve his sleep quality.
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Occasionally, when having difficulty sleeping, Huberman adds GABA (100 mg) and Glycine (2 grams) to his sleep supplements.
Maintaining cognitive function and focus is crucial in today's fast-paced world. Huberman utilizes specific supplements to boost his mental sharpness and focus.
TL;DR:
Alpha-GPC is one of Huberman's preferred supplements for supporting cognitive function. He takes between 300 to 600 mg of Alpha-GPC 3-5 times per week.
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Very occasionally (1x per week maximum), Huberman uses L-Tyrosine, a precursor to dopamine, in doses between 500mg and 1,000mg to enhance focus and attention.
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PEA is another supplement Huberman uses to increase dopamine and enhance focus. He takes 500 mg of PEA occasionally, about once a week or once every 2 weeks.
Maintaining cognitive function is crucial for overall productivity and well-being. Huberman uses specific supplements to support this aspect of his health.
TL;DR:
Huberman aims to consume 2-3 grams of EPA (a form of omega-3 fatty acid) daily. He takes it as a fish oil supplement, as he rarely eats fish.
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Glutamine is an amino acid that Huberman uses regularly for its immune-enhancing effects. He hasn't specified his daily dosage.
While creatine is popularly known for its uses in bodybuilding, Huberman takes it primarily for its cognitive benefits. He consumes 5 grams of creatine monohydrate daily.
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Huberman also takes additional supplements for overall health and well-being.
TL;DR:
Prior to workouts, Huberman takes Rhodiola Rosea, an 'adaptogen' that can reduce perceived fatigue, allowing him to push harder and longer during his workouts.
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Huberman occasionally uses Ashwagandha during stressful periods for its cortisol-reducing effects.
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Huberman takes a multivitamin daily, specifically Opti-Men by Optimum Nutrition.
To improve energy levels, Huberman started taking NMN around mid-2022 and has reported elevated energy levels since then.
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To monitor the effects of these supplements and track his overall health, Huberman tests his blood twice a year. He uses, a company that offers comprehensive blood tests, to track and monitor his health.
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