Andrew Huberman has discussed enough supplements to fill a kitchen cabinet. That does not mean his advice is to buy the kitchen cabinet.
A useful Huberman supplement guide has to separate three things: what he has personally said he uses, what he has discussed as a goal-specific tool, and what merely appeared in a scientific conversation.
The short version: if you strip away the internet’s tendency to turn every podcast sentence into a shopping list, creatine, adequate omega-3 intake, correcting actual deficiencies and a selective sleep stack are the most defensible places to look. The hormone-oriented botanicals deserve much more caution.
Last reviewed: September 6, 2026. This guide is intentionally practical. We include shopping links where the product decision is clear, but we are not turning every molecule into a button.
For Rogan’s own routine, see the main Joe Rogan supplements guide.
Huberman supplement stack at a glance
| Goal | Supplement | Publicly discussed dose/use | Our take |
|---|---|---|---|
| Performance | Creatine monohydrate | 5 g/day common; Huberman has said he uses more based on body size | Best value on the page |
| Sleep | Magnesium threonate / bisglycinate | Commonly discussed before bed | Reasonable, especially if intake is low |
| Sleep | Apigenin | Often around 50 mg | Interesting, but thinner evidence |
| Sleep | L-theanine | Often 100 to 400 mg | Useful for some, not everyone |
| Brain / cardiovascular | Omega-3s | Regular EPA/DHA emphasis | Good if dietary intake is low |
| Focus | Alpha-GPC | Often around 300 mg situationally | Goal-specific, not a daily default |
| Hormone-related | Tongkat ali | Few-hundred-mg range discussed | Limited evidence, quality matters |
| Hormone-related | Fadogia agrestis | Historically discussed | High caution |
| General nutrition | Vitamin D | Discussed frequently | Test before blindly dosing high |
| Stress | Ashwagandha | Situational | Can help some people, not harmless |
If you only want the five things worth researching
The whole point of this page is to make the decision smaller.
- Creatine monohydrate if strength, power or possibly cognitive support fit your goals.
- Omega-3s if you do not eat enough fatty fish.
- Magnesium if intake is low or you have a clear reason to try it.
- A simple sleep stack only if behavior and schedule are already handled.
- Vitamin D testing if deficiency is plausible.
Everything after that becomes more situational, more expensive, less certain or all three.
1. Creatine: the easiest yes
Creatine is the least exciting answer, which is probably why it is one of the best.
Huberman has discussed 5 grams per day as a common dose and has said he personally takes closer to 10 grams per day based on his body size.
For most people, the form to buy is simple: creatine monohydrate.
You do not need a proprietary matrix, a neon tub or creatine blessed under a full moon.
Shop creatine monohydrate on Amazon
Why it is near the top
Creatine has strong evidence for strength and high-intensity performance. Research on cognition is promising, especially under certain conditions, but the exercise case is more established.
Plain powder is cheap, widely available and easy to evaluate.
For more on the overlap between Huberman and Rogan here, see our Joe Rogan creatine guide.
2. Huberman’s sleep stack
The most famous Huberman supplement stack is the bedtime combination of magnesium, apigenin and L-theanine.
The important thing is not to confuse “Huberman has discussed this” with “every human needs all three forever.”
Magnesium
Huberman has frequently discussed magnesium threonate and bisglycinate in the context of sleep.
Compare magnesium threonate on Amazon
If you want a simpler and usually less expensive option, magnesium glycinate is also widely used.
Our take: magnesium makes the most sense when dietary intake is low, you tolerate it well and you have a reason to use it. More exotic forms are not automatically better because the label sounds neurological.
Apigenin
Huberman has commonly discussed around 50 mg before bed.
Apigenin is found naturally in chamomile and other plants. The human sleep evidence is much thinner than the internet popularity of the “Huberman sleep stack” suggests.
You can compare apigenin supplements on Amazon if you specifically want to try the stack, but this is not where we would start before fixing sleep timing, light exposure and caffeine.
L-theanine
Huberman has discussed roughly 100 to 400 mg before sleep in some contexts and has noted that some people experience vivid dreams.
L-theanine is also commonly paired with caffeine during the day.
The sleep-stack buying order
If we were spending our own money:
- fix wake time and light exposure
- move caffeine earlier
- get the room dark and cool
- consider magnesium
- only then experiment with apigenin or theanine individually
That is less exciting than buying three bottles at once. It is also easier to figure out what actually helped.
3. Omega-3s: look at EPA and DHA, not bottle size
Huberman frequently discusses omega-3 fatty acids in the context of brain and cardiovascular health.
The shopping mistake here is buying based on a giant “1,000 mg fish oil” number without checking how much EPA and DHA the serving actually provides.
Shop omega-3 supplements by EPA + DHA on Amazon
If you eat fatty fish regularly, the value proposition changes. If you rarely do, supplementation may make more sense.
The evidence also depends on the outcome. Prescription omega-3 products can lower high triglycerides. Broader claims about making every healthy person smarter are much less settled.
4. Alpha-GPC: useful tool, not a breakfast vitamin
Huberman has described using Alpha-GPC, often around 300 mg, before some workouts or deep cognitive work.
That makes it a classic example of something better thought of as a situational tool rather than a daily nutritional foundation.
You can compare Alpha-GPC on Amazon.
Huberman has also discussed observational research raising questions about long-term Alpha-GPC exposure and stroke risk. That does not prove normal use causes stroke, but it is enough reason not to treat the supplement like candy.
Our take: interesting for targeted use, not remotely as easy a recommendation as creatine.
5. Vitamin D: test, then decide
Vitamin D comes up constantly in performance and health conversations because deficiency is common in some populations and vitamin D matters biologically.
The wrong takeaway is to copy a podcaster’s dose forever.
Vitamin D is fat soluble. Excessive intake can cause toxicity. Blood testing, sun exposure, diet, latitude and medical history all affect the decision.
If you need a supplement, compare vitamin D3 products on Amazon, but the useful first step may be a lab test rather than a shopping cart.
6. Tongkat ali: where the uncertainty starts climbing
Tongkat ali is one of the hormone-related supplements most associated with Huberman.
He has discussed personal use in the few-hundred-milligram range and has talked about possible effects on libido and testosterone.
There is human research, but the evidence base is far smaller and messier than the evidence for creatine.
Product quality also matters because botanical extracts can vary considerably.
Browse tongkat ali supplements on Amazon
Our take: do not put this in the same mental category as protein, creatine or correcting a deficiency.
7. Fadogia agrestis: this is where we would slow down
Fadogia agrestis became popular online partly because of Huberman-related discussions around testosterone.
The problem is simple: good human safety data are extremely limited.
Animal studies have raised toxicity concerns, including reproductive and organ-related findings at some doses.
This is not the kind of uncertainty we think should be solved with a big affiliate button.
Our take: high caution. There are easier, better studied ways to spend money on health and performance.
8. Ashwagandha
Huberman has discussed ashwagandha as a stress-related tool, not as something every healthy adult must permanently take.
Some studies suggest certain preparations may help with stress or sleep. Rare liver injury has also been reported, and the supplement can interact with medications and certain medical conditions.
If you are comparing products, look for clearly labeled standardized extracts rather than assuming every generic powder is identical.
For safety context, see NCCIH’s ashwagandha overview.
9. Electrolytes
Huberman talks frequently about hydration, sodium and electrolytes, particularly around exercise.
The basic idea is real. The marketing can still get ridiculous.
If you train hard, sweat heavily, spend time in heat or use a sauna frequently, an electrolyte mix can be convenient.
If you sit at a desk all day and eat a normal high-sodium diet, you may not need expensive flavored salt water every morning.
Compare electrolyte powders on Amazon
10. AG1 and greens powders
AG1 has been a Huberman Lab sponsor and Huberman has publicly discussed using it.
That financial relationship belongs in the evaluation.
A greens powder can be convenient, especially for someone who likes having a single routine. It is not a replacement for fruits, vegetables, protein, fiber or an overall diet.
If you buy one, buy it because the convenience is worth the price to you, not because a podcast ad convinced you vegetables became obsolete.
Best Huberman supplements by goal
Strength and performance
Creatine monohydrate is the first place we would look.
Shop creatine monohydrate on Amazon
Sleep
Start with behavior. If you still want a supplement experiment, magnesium is the simplest entry point before stacking three or four products together.
Focus
Caffeine is still the obvious baseline. L-theanine can make sense with it. Alpha-GPC is a more specialized tool.
Cardiovascular / general nutrition
Get omega-3s from food when practical. Supplement based on actual dietary intake and health context.
Hormone optimization
Do not start with a shopping list. Start with sleep, body composition, training, nutrition and appropriate medical evaluation if symptoms are real.
What we would actually buy
This is the shortlist, in order:
- Creatine monohydrate
- Omega-3 if fatty-fish intake is low
- Magnesium if there is a reason to use it
- L-theanine if caffeine or relaxation use fits
- Apigenin only as a targeted sleep experiment
- Alpha-GPC only if you specifically want a situational focus tool
- Tongkat ali only after understanding the uncertainty
- Fadogia: skip unless the evidence picture improves substantially
Browse the higher-confidence Huberman supplement basics on Amazon
How to buy supplements without getting ripped off
A lot of supplement shopping problems are boring quality-control problems.
Look for:
- clearly stated ingredient amounts
- no mystery proprietary blends
- third-party testing when available
- realistic serving sizes
- sensible return policies
- manufacturers that publish enough information to evaluate the product
Be skeptical when the marketing relies on words such as detox, biohack, superhuman, anabolic, genius or clinically dosed without telling you what is actually in the product.
The rule that keeps this page useful
A supplement discussed on Huberman Lab can fall into one of three buckets:
- Personal use: Huberman explicitly says he uses or has used it.
- Tool / protocol: he discusses it as something that may fit a defined goal.
- Discussion only: the molecule came up in science or guest conversation.
Those are not the same thing.
Treating them as the same is how a 90-minute podcast becomes a $400 monthly supplement bill.
Sources and further reading
- Huberman Lab: Rational Approach to Supplementation
- Huberman Lab: Sleep Toolkit
- Huberman Lab: Focus Toolkit
- NCCIH: Ashwagandha
For the main JRE-focused stack, use our Joe Rogan supplements guide.
