Intermediate

Dr. Andrew Huberman's Supplement Protocol (2025)

Andrew Huberman, PhD

Professor of Neurobiology, Stanford School of Medicine. Host of Huberman Lab podcast.

Dr. Andrew Huberman is a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His Huberman Lab podcast reaches 50+ million monthly listeners and has done more to popularise evidence-based health tools than perhaps any media platform in history. His philosophy is behaviour-first: morning sunlight, cold exposure, NSDR, and sleep quality precede any supplement recommendation. Huberman has updated his stack significantly in 2024–2025 — adding grape seed extract and boron, cycling out consistent NMN use, and refining his testosterone support protocol.

Core Philosophy

Foundational behaviours first: morning sunlight, quality sleep, Zone 2 exercise, breathwork
Delay caffeine 90–120 minutes after waking to allow adenosine clearance — avoids afternoon energy crash
Non-sleep deep rest (NSDR / Yoga Nidra) for 10–20 min daily — as effective as sleep for dopamine restoration
Supplements are "tools for the specific job" — not a foundation, not magic
Cold exposure 3–5x/week as a deliberate stress inoculation practice
Testosterone is modifiable: sleep, training, stress management, and targeted supplementation all move the needle

Daily Foundation

Huberman's consistent daily stack — taken year-round regardless of circumstances.

AG1 (Athletic Greens)

Comprehensive micronutrient foundation — greens, probiotics, adaptogens, enzymes. Huberman has been a paid partner since 2021.

1 scoop in water

Morning, fasted before eatingAG1 is a disclosed sponsorship. Independently: useful as a micronutrient insurance policy, particularly for those with inconsistent vegetable intake. Not a substitute for whole food nutrition.

Omega-3 (EPA/DHA)

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Mood, cognition, cardiovascular health, anti-inflammation. Huberman calls this the supplement he would take if he could only take one.

2,000mg EPA/DHA

With food

Vitamin D3

Immune function, mood, testosterone support, bone health. Huberman tests his levels and adjusts dose to maintain 50–70 ng/mL.

5,000–10,000 IU

Morning with fat

Creatine Monohydrate

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Muscle performance, cognitive function, brain protection. Huberman added creatine to his daily stack in 2023 after reviewing the cognitive evidence.

5g/day

Anytime — consistency matters

Grape Seed Extract

Vascular function — OPCs in grape seed extract support endothelial health and nitric oxide production

400–800mg

With foodHuberman added this in 2024. Moderately evidenced for blood pressure and vascular function.

Opti-Men Multivitamin

Micronutrient insurance — covers gaps in B vitamins, minerals, and trace elements

2–3 tablets

With foodHuberman uses a high-potency multivitamin on days when AG1 is not available, or in combination.

Sleep Stack

Huberman's most requested protocol — the sleep stack he takes nightly. Emphasis: these supplements improve sleep onset and quality, not quantity. Sleep hygiene comes first.

Magnesium L-Threonate or Bisglycinate

GABA modulation, sleep onset, cognitive protection. L-Threonate crosses the blood-brain barrier; bisglycinate provides better GI tolerance.

300–400mg

30–60 min before bed

Apigenin

Mild anxiolytic — binds GABA-A receptors. Found naturally in chamomile. Reduces anxiety without sedation.

50mg

30–60 min before bedHuberman considers this a "subtle but real" sleep-onset aid. Modest clinical evidence but very safe. Not recommended if prone to vivid dreams.

L-Theanine

Alpha wave induction — calming without sedation. Synergistic with magnesium for sleep onset.

100–200mg

30–60 min before bedHuberman cautions: do NOT take L-Theanine if prone to vivid or intense dreams — it significantly amplifies dream vividness in some people. Start at 100mg to test.

Glycine

Core body temperature reduction, sleep quality, collagen synthesis

2–3g

30 min before bedOccasional addition for Huberman — not every night. Glycine lowers core body temperature which facilitates sleep onset. Safe, low cost.

GABA (occasional)

GABAergic calming — Huberman uses rarely, primarily during high-stress periods

100mg

Before bed when stressedHuberman is cautious about GABA supplementation becoming habitual. Uses situationally.

Testosterone & Hormone Support

Huberman's testosterone optimisation protocol — focusing on evidence-based compounds that support the HPG axis without testosterone replacement.

Tongkat Ali (Longjack)

Stimulates LH (luteinising hormone) release → increases endogenous testosterone production. Reduces SHBG.

400mg

MorningHuberman considers this the most evidence-backed natural testosterone support supplement. 3+ human RCTs showing meaningful T increases in deficient men.

Fadogia Agrestis

LH stimulation through different mechanism than Tongkat Ali — potentially additive effect

600mg

MorningHuberman cycles: 8 weeks on, 2 weeks off. Fewer human studies than Tongkat Ali. Huberman advocates cycling to prevent LH receptor desensitisation.

Zinc

Essential cofactor for testosterone synthesis and immune function. Deficiency directly suppresses testosterone.

15–25mg

Evening with foodHuberman recommends testing zinc status. Only supplement if deficient or borderline. Essential during high training loads when zinc losses increase via sweat.

Boron

Reduces SHBG, increases free testosterone, supports bone density and joint health

2–4mg

Daily with foodAdded to Huberman's protocol in 2024. Small human studies show boron supplementation reduces SHBG by 20–25%, meaningfully increasing free testosterone.

Focus & Cognitive Performance

Situational supplements for demanding cognitive work — not taken daily.

Alpha-GPC

Acetylcholine precursor — enhances focus, working memory, and learning consolidation

300mg

30 min before cognitive work sessionsHuberman cycles this — not daily. Excessive acetylcholine can cause brain fog in some. 300mg is conservative. Used on high-output creative or analytical work days.

L-Tyrosine

Dopamine and norepinephrine precursor — motivation, focus under pressure, stress resilience

500mg

30 min before demanding or stressful tasksContext-dependent. Huberman notes L-Tyrosine is most effective for maintaining performance under stress — not for baseline performance in low-stress conditions.

Caffeine

Adenosine antagonist — enhanced alertness, physical performance

100–200mg

90–120 min after waking (NOT immediately)Critical timing note: Huberman delays caffeine 90 min to allow natural adenosine clearance. Immediate caffeine just delays the adenosine crash — delaying it eliminates the crash entirely. This is one of his most popularised "tools".

Ashwagandha KSM-66

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Cortisol reduction, HPG axis support, sleep quality

600mg

Evening during high-stress periodsHuberman cycles ashwagandha — uses during stressful periods, takes breaks. Cycles prevent HPA axis adaptation.

Important Disclaimer

Huberman's protocol evolves frequently — always check his current podcast episodes for updates. AG1 is a paid sponsorship. Fadogia Agrestis has limited human safety data — Huberman himself recommends cycling and monitoring.

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At a Glance

Supplements15

Est. monthly cost$120–200/month

ComplexityIntermediate

ApproachBehaviour-first neuroscience

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