Andrew Huberman's Comprehensive Supplement Guide: Boosting Testosterone, Sleep Quality, and Mental Sharpness

1.1 Vitamin D

Vitamin D is essential for a variety of bodily functions. Huberman takes between 5,000 to 10,000 IU of vitamin D daily.

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• Prohormone that modulates over 1,000 gene expression pathways related to immune function, bone health, and cell proliferation.
• Requirements increase without sufficient sun exposure.

1.2 Vitamin K2

Vitamin K2 is another supplement Huberman takes daily, primarily for its benefits to cardiovascular health.

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• Improves cardiovascular health by preventing calcium deposition in arteries. Also crucial for bone metabolism.
• Vitamin K2 specifically is the most bioavailable form.

1.3 Athletic Greens

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.

• Broad spectrum superfood blend containing 75 vitamins, minerals, antioxidants, and adaptogens.
• Provides comprehensive micronutrient support to help fill potential gaps in the diet.
• Includes probiotics and prebiotics for gut health and immune function.
• Rich antioxidant content from ingredients like spirulina and wheatgrass.
• Adaptogens like ashwagandha and astragalus root manage stress levels.

2.1 Tongkat Ali

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.

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• Herbal extract shown to increase testosterone levels by up to 37% in men by stimulating Leydig cells in the testes to release more testosterone.
• Also noted to improve stress resilience and boost male fertility parameters.

Huberman suggests:

• Take it early in the day: Since it can have a mild stimulant effect, it's advisable to consume it in the morning.
• Use it consistently rather than intermittently: The effect seems to enhance during the second and third months of regular daily usage.
• No requirement to cycle it: Continual use is generally acceptable, unless specific indicators in your blood tests – such as elevated liver enzymes – suggest a need to discontinue.

2.2 Fadogia Agrestis

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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• Animal research suggests it stimulates testosterone production by increasing luteinizing hormone (LH), although human data is lacking.
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2.3 Zinc

Zinc is essential for healthy testosterone levels. While Huberman hasn't specified his daily dosage, the multivitamin he consumes contains 15 mg of zinc.
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2.4 Boron

Boron is a trace mineral that Huberman consumes daily in doses between 2 and 4 mg.

3.1 Magnesium L-Threonate

Magnesium plays an essential role in over 600 enzymatic reactions in the human body. Huberman consumes approximately 140 mg of Magnesium L-Threonate daily.

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• Magnesium chelate that efficiently crosses the blood-brain barrier to induce relaxation by activating GABA receptors.
• Improves sleep quality without daytime drowsiness.

3.2 Theanine

An amino acid found in tea, Theanine can have a calming effect when supplemented. Huberman's daily dose varies between 100 and 300 mg.

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• Amino acid found in green tea that promotes relaxation by increasing alpha brain waves.
• Shows particular synergy with caffeine, attenuating its side effects.

3.3 Apigenin

Apigenin is a compound found in chamomile tea known to promote sleep. Huberman takes 50 mg of Apigenin daily.

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• Plant flavonoid with anti-anxiety effects via its affinity for GABA receptors in the brain.
• Acts as a mild sedative that can improve sleep onset and quality.

3.4 Inositol

Huberman occasionally takes 900 mg of Myo-Inositol along with his other sleep supplements to improve his sleep quality.

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• Carbohydrate compound involved in serotonin and insulin signaling pathways related to sleep regulation.
• May improve sleep quality and ability to fall back asleep after night awakenings.

3.5 GABA & Glycine

Occasionally, when having difficulty sleeping, Huberman adds GABA (100 mg) and Glycine (2 grams) to his sleep supplements.

4.1 Alpha-GPC

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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• Source of choline that increases levels of acetylcholine involved in learning, memory, and concentration.
• May enhance cognitive abilities in the elderly and boost strength output.

4.2 L-Tyrosine

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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• Amino acid precursor to catecholamine neurotransmitters dopamine and noradrenaline.
• Improves focus, attention, and mental performance under acute stress.

4.3 Phenylethylamine (PEA)

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.

5.1 Omega-3 Fatty Acids

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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• Provides essential fatty acids critical for cognitive health, mood regulation, and cardiovascular function.
• Helps mitigate inflammation and oxidative damage.

5.2 Glutamine

Glutamine is an amino acid that Huberman uses regularly for its immune-enhancing effects. He hasn't specified his daily dosage.
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5.3 Creatine

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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• Supports cellular energy generation, muscle strength, power output, and cognitive function.
• One of the most widely researched and effective performance-enhancing supplements

6.1 Rhodiola Rosea

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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• Adaptogenic herb shown to reduce fatigue, increase endurance, and lift energy levels by optimizing cortisol levels.
• May also enhance cognitive performance and learning ability.

6.2 Ashwagandha

Huberman occasionally uses Ashwagandha during stressful periods for its cortisol-reducing effects.

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• Ayurvedic adaptogenic herb shown to lower cortisol and help manage stress and anxiety.
• May improve fertility and exercise performance as well.
• Huberman cycles its use to avoid building tolerance.

6.3 Multivitamin

Huberman takes a multivitamin daily, specifically Opti-Men by Optimum Nutrition.
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6.4 NMN

To improve energy levels, Huberman started taking NMN around mid-2022 and has reported elevated energy levels since then.

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• Precursor to NAD+; aims to increase cellular energy levels which decline with age.
• May protect against neurodegeneration, obesity, diabetes, heart failure, and aging.