Andrew Huberman has discussed a long list of supplements across Huberman Lab episodes, interviews and Q&As. But there is an important distinction that gets lost on many supplement-stack pages: a supplement appearing on his podcast does not necessarily mean he takes it every day, recommends it to everyone, or considers the evidence equally strong.
This guide separates supplements Huberman has publicly said he uses from compounds he has discussed more generally, while adding the context that matters: why he uses them, doses he has mentioned, how often he has described taking them, and where the evidence or safety picture is less certain.
Quick takeaway: Huberman’s overall approach is not “take everything.” He repeatedly emphasizes behavior, nutrition, sleep and exercise first, then using supplements selectively for a specific goal.
For Joe Rogan’s broader supplement routine, see our Joe Rogan supplements guide.
Andrew Huberman supplement stack at a glance
| Goal | Supplement | Dose Huberman has discussed | How he has described using it | Evidence / caution |
|---|---|---|---|---|
| Sleep | Magnesium threonate | Around 145 mg before bed in some protocols | Part of his commonly discussed sleep stack | Evidence for magnesium and sleep is mixed and may depend on baseline status |
| Sleep | Apigenin | Around 50 mg before bed | Often paired with magnesium | Human sleep evidence is still limited |
| Sleep | L-theanine | Roughly 100–400 mg before bed | Used selectively; vivid dreams can occur | May support relaxation; response varies |
| Sleep | Myo-inositol | Discussed for middle-of-the-night waking | Situational | Evidence depends on use case |
| Performance / brain | Creatine monohydrate | Commonly 5 g/day; Huberman has said he personally uses about 10 g/day at his body size | Daily | Strong evidence for strength and power; cognition research is promising |
| Focus | Alpha-GPC | 300–600 mg before deep work or training | Huberman has described using about 300 mg, often several times weekly | Can increase acetylcholine; long-term safety questions remain |
| Focus | L-tyrosine | Often discussed around demanding cognitive work | Occasional / situational | More compelling under stress or sleep loss than as a universal nootropic |
| General health | Omega-3s | Huberman has frequently emphasized EPA/DHA intake | Regular | Evidence varies by outcome; strongest for triglyceride lowering |
| Hormone-related | Tongkat ali | Often discussed in the few-hundred-mg range | Has described personal use | Human evidence exists but is limited |
| Hormone-related | Fadogia agrestis | Often discussed around 400–600 mg | Historically discussed as a hormone-support tool | Human safety data are very limited; animal toxicity concerns matter |
Important: These are doses Huberman has discussed publicly, not personalized medical recommendations. His own routine has also changed over time.
Huberman’s supplement philosophy
Huberman’s supplementation episode lays out a useful hierarchy: identify the outcome you want, then ask whether behavior, nutrition or medical care is the more appropriate tool before adding a supplement. He does not present supplements as replacements for sleep, exercise, food quality or treatment.
That distinction matters because Huberman Lab has covered hundreds of molecules. Some are part of Huberman’s personal routine. Others are examples from research or guest conversations.
Source: Huberman Lab — Developing a Rational Approach to Supplementation for Health & Performance
Huberman’s sleep supplements
Sleep is probably the area most associated with the “Huberman supplement stack.” His best-known combination is magnesium, apigenin and L-theanine, generally taken before bed.
Magnesium threonate or magnesium bisglycinate
Huberman has repeatedly discussed magnesium threonate and magnesium bisglycinate in the context of sleep. In his Sleep Toolkit episode, magnesium threonate appears alongside apigenin and theanine.
A commonly cited version of his personal protocol has included roughly 145 mg of magnesium threonate 30–60 minutes before sleep. Be careful when comparing labels: some list the weight of the entire magnesium-threonate compound while others list elemental magnesium.
Magnesium is essential for nerve signaling, muscle function and hundreds of enzymatic reactions. But the claim that magnesium reliably transforms sleep for everyone is stronger than the evidence. Benefits may be more noticeable in people with inadequate magnesium intake or certain sleep problems.
Source: Huberman Lab — Sleep Toolkit
Apigenin
Apigenin is a flavonoid found naturally in chamomile and other plants. Huberman has commonly discussed about 50 mg before bed as part of his sleep protocol.
The rationale is relaxation and reduced mental activation before sleep. The direct human sleep evidence is much thinner than the popularity of the “Huberman sleep stack” might imply.
L-theanine
Huberman has discussed roughly 100–400 mg of L-theanine before sleep. L-theanine is an amino acid found in tea and is often used for relaxation without heavy sedation.
He has also noted that some people experience unusually vivid dreams from theanine, which can make it a poor fit for them.
Myo-inositol, glycine and GABA
Huberman has also discussed myo-inositol, glycine and GABA in the context of sleep. These are better thought of as situational tools, not mandatory pieces of a fixed nightly stack.
Myo-inositol has been discussed particularly for people who wake during the night and have trouble falling back asleep.
What about melatonin?
Huberman has generally been cautious about routine melatonin supplementation in healthy adults. He has emphasized that many commercial products contain doses much higher than endogenous nighttime production and that melatonin is not his default recommendation for improving ordinary sleep quality.
That does not mean melatonin has no legitimate uses. It can be helpful for specific circadian-rhythm situations, and clinical use should be individualized.
Creatine: one of the strongest entries on the list
Creatine monohydrate is one of the most evidence-backed supplements Huberman discusses.
He has explained that 5 grams per day is a common dose and that he personally takes closer to 10 grams per day because he is around 100 kg / 220 lb. He has also emphasized that a loading phase is not required; consistent daily intake will raise tissue creatine stores over time.
Creatine’s strongest evidence is for muscle strength, power and training performance. Huberman also highlights research into brain creatine and cognition, especially in people who consume little or no meat and when brain-energy demand is high.
Sources: Huberman Lab AMA #11 and Nutrients for Brain Health & Performance
For most people, plain creatine monohydrate is the form with the deepest evidence base. More expensive variants have not consistently shown superior real-world results.
Alpha-GPC for focus and training
Alpha-GPC is one of the clearest examples of a supplement Huberman has described using personally for focused work and workouts.
In his Focus Toolkit episode, he discusses 300–600 mg, with 300 mg often being enough for him, taken roughly 10–20 minutes before deep cognitive work or training. Elsewhere, he has described using it several times per week rather than necessarily every day.
Alpha-GPC provides choline and can raise acetylcholine signaling, which is involved in attention and learning.
Source: Huberman Lab — Focus Toolkit
There is an important caution here. Huberman himself has discussed observational research linking high or chronic Alpha-GPC exposure with stroke risk while noting that the data are not definitive. That makes it a poor candidate for a “more is better” approach.
Source: Huberman Lab — Optimize & Control Your Brain Chemistry
L-tyrosine and other focus compounds
L-tyrosine is a precursor used to make catecholamines such as dopamine and norepinephrine. Huberman has discussed it as a situational focus tool, particularly when cognitive demand is high.
Research is more convincing for maintaining cognitive performance under stress, cold exposure or sleep deprivation than for turning a rested healthy person into a dramatically better thinker.
Omega-3 fatty acids
Huberman has frequently discussed omega-3 fatty acids, especially EPA and DHA, in the context of cardiovascular and brain health.
Omega-3s are among the more established nutritional supplements, but the evidence depends on the outcome. Prescription-strength omega-3 products can meaningfully lower high triglycerides. Evidence for broad claims such as “better cognition in every healthy adult” is less definitive.
When comparing products, focus on the actual grams of EPA + DHA, not simply the total milligrams of “fish oil” on the front label.
Vitamin D
Vitamin D has appeared frequently in Huberman’s discussions. Correcting deficiency is important, but that does not mean everyone benefits from pushing levels as high as possible.
Because vitamin D is fat soluble and excessive intake can cause toxicity, blood testing and clinician guidance are more useful than blindly copying someone else’s dose.
Tongkat ali
Tongkat ali, or Eurycoma longifolia, is one of the hormone-related supplements most closely associated with Huberman. He has discussed using it personally and has described doses in the few-hundred-milligram-per-day range, commonly around 400 mg in public discussions.
The proposed use is support for libido and free testosterone. Human studies suggest possible effects on stress, sexual function or testosterone in some populations, but the evidence base is much thinner than it is for creatine.
Product quality matters with botanical extracts because active-compound concentrations can vary substantially.
Fadogia agrestis deserves more caution
Fadogia agrestis is often included in online “Huberman testosterone stack” articles because he has discussed it in connection with luteinizing hormone and testosterone.
However, human clinical evidence and long-term human safety data are extremely limited. Animal research has raised toxicity concerns at higher doses, including possible effects on testicular tissue and other organs.
Huberman has emphasized blood testing when experimenting with hormone-related supplements. We would not put fadogia in the same evidence tier as creatine, omega-3s or correcting a documented nutrient deficiency.
Ashwagandha
Huberman has discussed ashwagandha as an adaptogen and stress-related supplement rather than as an essential part of one permanent daily stack.
Some research suggests certain ashwagandha preparations may help with stress or insomnia, but studies are often small and product-specific. Rare liver injury cases have also been reported, and it can interact with thyroid, blood-pressure, diabetes, sedative and immune-suppressing medications.
Source: NCCIH — Ashwagandha: Usefulness and Safety
AG1 / Athletic Greens
AG1 has been a Huberman Lab sponsor and Huberman has publicly discussed using it. That commercial relationship should be kept separate from the scientific question of whether a greens powder is necessary.
A greens powder can be convenient, but it is not a replacement for fruits, vegetables, adequate protein, fiber or an overall nutritious diet.
Electrolytes
Huberman frequently discusses hydration and electrolytes, especially sodium, in the context of neural function and exercise. Electrolyte brands such as LMNT have also appeared as sponsors.
Whether someone needs a dedicated electrolyte supplement depends on sweat rate, climate, exercise duration, diet and medical conditions. Many sedentary people already consume ample sodium, while endurance athletes training in heat may lose substantial amounts through sweat.
Not every supplement Huberman discusses is “Huberman’s stack”
Huberman Lab has covered compounds such as lion’s mane, bacopa, uridine, CoQ10, PQQ, shilajit, maca, L-carnitine, amino acids and many others. Their appearance in an episode should not be interpreted as proof that Huberman personally takes all of them.
For accuracy, use three buckets:
- Personal use: Huberman has explicitly said he takes or has taken it.
- Protocol/tool: Huberman has described it as something people may consider for a defined goal.
- Discussion only: the compound came up in scientific or guest conversation without becoming a blanket recommendation.
That framework is far more useful than treating every molecule ever mentioned on the podcast as one giant daily stack.
A simplified Huberman-style approach
If you strip away the internet’s tendency to turn every podcast mention into a shopping list, the practical framework becomes much simpler:
- Fix sleep schedule, morning light exposure, exercise and nutrition first.
- Correct actual nutrient deficiencies when they exist.
- Consider creatine if strength, power or cognitive support are relevant goals.
- Get sufficient EPA/DHA from fish or a supplement if dietary intake is low.
- Use goal-specific tools such as Alpha-GPC or sleep supplements selectively.
- Treat hormone-oriented botanicals as higher-uncertainty interventions that deserve more caution, better sourcing and often bloodwork.
Safety: do not copy someone else’s stack blindly
Supplement safety depends on the person, dose, medications, health conditions and product quality.
Extra caution is warranted if you are pregnant or breastfeeding, have kidney or liver disease, take prescription medications, have a cardiovascular condition, use anticoagulants, have a thyroid disorder, or are experimenting with supplements intended to alter hormones.
Supplements are also regulated differently from prescription drugs in the United States. Third-party testing can reduce — but not eliminate — contamination, adulteration or inaccurate-label risks.
Frequently asked questions
What supplements does Andrew Huberman take every day?
There is no single permanent public list that should be treated as his unchanging daily stack. Creatine is one supplement he has clearly described using consistently. He has also publicly discussed omega-3s and several sleep and hormone-related supplements, but frequency and exact protocols have changed over time.
What is Andrew Huberman’s sleep stack?
The best-known combination is magnesium threonate or bisglycinate, apigenin and L-theanine before bed. He has also discussed myo-inositol, glycine and GABA for specific situations.
How much creatine does Andrew Huberman take?
Huberman has said 5 g per day is a common dose and that he personally takes about 10 g per day at roughly 100 kg / 220 lb body weight. Creatine monohydrate is the form he discusses most often.
How much Alpha-GPC does Huberman take?
He has described taking about 300 mg before workouts or focused cognitive work while noting that 300–600 mg is a commonly discussed range. He has also said he tends to use it several times per week rather than necessarily daily.
Does Andrew Huberman take tongkat ali?
He has publicly discussed personal use of tongkat ali and has described doses around the few-hundred-milligram range. That should not be interpreted as a recommendation for every listener.
Does Huberman still recommend fadogia agrestis?
It is more accurate to say he has discussed and historically used fadogia than to present it as an uncomplicated universal recommendation. Human safety evidence is limited, and animal toxicity findings make it one of the more caution-worthy items associated with his supplement discussions.
Does Andrew Huberman recommend melatonin?
He is generally cautious about routine melatonin use for otherwise healthy adults and tends to emphasize behavioral sleep tools and other approaches first. Melatonin can still have legitimate circadian and clinical uses.
Is Andrew Huberman’s supplement stack scientifically proven?
No. The evidence ranges from strong for certain outcomes — such as creatine for strength and power — to preliminary or limited for others. Mechanistic evidence and early research are not the same thing as proof of meaningful benefit in healthy humans.
Bottom line
The most useful lesson from Andrew Huberman’s supplement discussions is not the size of the stack. It is matching a tool to a specific problem while keeping the evidence, dose, side effects and alternatives in view.
Higher-confidence options: creatine monohydrate, correcting documented deficiencies, and obtaining adequate omega-3 intake.
More goal-specific options: magnesium, apigenin, L-theanine and Alpha-GPC.
Higher-uncertainty options that deserve more caution: tongkat ali, fadogia agrestis and other hormone-oriented botanicals.
For a broader look at what Joe Rogan has discussed and used himself, see our complete Joe Rogan supplements guide.
