Andrew Huberman Supplements List (with Dosages) 2025: What He Really Takes for Brain Power & Sleep

If you’ve ever wondered how top neuroscientists optimize their health you’re not alone. Andrew Huberman—a Stanford professor and popular podcast host—has become a trusted source for science-backed wellness strategies. His supplement recommendations have sparked curiosity among those looking to boost brain power energy and overall well-being.

You want real answers about what works and why. This updated 2025 guide breaks down Andrew Huberman’s supplement list with clear dosages so you can make informed choices for your own routine. Whether you’re chasing sharper focus or better sleep you’ll find practical tips rooted in the latest research.

Who Is Andrew Huberman?

Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford University. He's recognized for research on brain function, neuroplasticity, and vision, with publications in journals like Nature and Science. Huberman created the Huberman Lab Podcast, where he shares evidence-based tools for improving mental and physical health, focusing on actionable strategies for sleep, focus, and performance. He also consults for organizations on peak brain function and speaks at scientific conferences worldwide.

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Overview Of Andrew Huberman’s Supplement Philosophy

Andrew Huberman’s supplement philosophy emphasizes evidence-based strategies that target core biological processes. He only includes supplements with strong human data, relying on peer-reviewed studies in journals like Nature and The Journal of Neuroscience. You’ll notice he prioritizes nutrients that support brain function, stress regulation, and recovery, citing compounds like magnesium threonate, L-theanine, and omega-3 fatty acids.

Personalization forms a central theme in Huberman’s recommendations. He adapts supplement protocols based on individual goals, lifestyle, and sensitivities, commonly adjusting dosages or frequencies. Before suggesting supplements, he stresses sleep optimization, nutrition, sunlight exposure, and exercise as foundations. You’ll see he often uses supplements as adjuncts, not replacements, especially for cognition and mood support.

Transparency and dose clarity remain key. He shares specific dosages and forms—such as 300-400mg magnesium threonate or 1g EPA-rich fish oil—directly from published clinical trials or expert review panels. If uncertainties exist, he declares the degree of scientific consensus.

Huberman cautions that not every supplement suits every individual, highlighting importance of consulting with medical professionals before starting any new regimen.

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Core Supplements In Andrew Huberman’s 2025 List

Andrew Huberman curates a core supplement regimen for 2025, selecting ingredients and dosing supported by recent research. You’ll find each supplement on his list targets pillars of brain health, energy balance, and overall biological resilience.

Daily Essentials And Dosages

Fundamental nutrients in Huberman’s supplement stack, based on consensus recommendations:

• Vitamin D3: Delivers 5,000 IU per day (Thorne, clinical studies) for immune and neurological function.
• Omega-3 (Fish Oil): Provides 2,000 mg EPA/DHA daily (Nordic Naturals, Mozaffarian et al. JAMA 2006) for neuronal plasticity, anti-inflammatory effects.
• Magnesium Threonate: Delivers 2,000 mg in the evening (Magtein, cited for brain bioavailability) to support cognitive processing and muscle recovery.
• Electrolyte Mix: Combines sodium, potassium, and magnesium (100 mg to 500 mg of each, LMNT or similar) to maintain fluid balance and nerve transmission during fasted states or training.

Brain And Cognitive Support

Primary cognitive enhancers and evidence-based nootropics:

• L-Theanine: Provides 100 mg to 200 mg taken with morning caffeine (Suntheanine, Hidese et al. Nutrients 2019) for promoting calm focus and reducing overstimulation.
• Alpha-GPC: Offers 300 mg before demanding cognitive tasks (AlphaSize, clinical brain studies) for acetylcholine support and memory enhancement.
• Creatine Monohydrate: Supplies 5 g daily (Creapure, Rae et al. Neuroscience 2003) for ATP regeneration in neural tissue alongside physical energy benefits.

Sleep And Recovery

Supplements facilitating restoration and circadian rhythm alignment:

• Apigenin: Doses 50 mg in the evening (Swanson, clinical sleep studies) for relaxation and GABA modulation.
• Glycine: Uses 2 g to 3 g before bed (Now Foods, Yamadera et al. Sleep 2007) for sleep onset, core body temperature regulation.
• Magnesium Threonate: Repeats 2,000 mg nightly dose for combined cognitive and sleep advantages.

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Performance And Longevity Supplements

Performance and longevity supplements on Andrew Huberman’s list target physical output, stamina, and cellular protection. These formulations use clinically studied ingredients and precise dosages supported by recent trials.

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Exercise And Endurance Support

Exercise and endurance support supplements in Huberman’s protocol address muscular energy, recovery, and output. You’ll see the use of these key products:

• Creatine Monohydrate (5 g daily): Increases muscular ATP regeneration, shown in meta-analyses to boost strength and short-duration power by up to 15% (Kreider, 2022).
• Beta-Alanine (1.6-3.2 g daily): Buffers lactic acid, extending time to fatigue during high-intensity exercise (Hobson, 2012).
• L-Citrulline (6 g pre-workout): Elevates nitric oxide, supporting blood flow and workout volume (Wilkinson, 2021).
• Electrolyte Mix (Sodium 500 mg + Potassium 400 mg pre-exercise): Supports muscular contraction and hydration, especially under high sweat loss (Casa, 2019).

Immune Health And Inflammation Management

Immune health and inflammation management supplements on Huberman’s list focus on daily cellular defense and resilience. Dosages align with RCT-based evidence for optimal bioavailability and safety:

• Vitamin D3 (5,000 IU daily): Modulates immune cell function and reduces infection risk, with strongest effects in deficient populations (Martineau, 2017).
• Omega-3s (2,000 mg EPA/DHA daily): Lower chronic inflammation markers, notably C-reactive protein, while supporting cell membrane health (Calder, 2020).
• Zinc Picolinate (15-30 mg daily): Supports immune signaling and antiviral defenses, validated by human trials (Read, 2019).
• Curcumin-Phospholipid Complex (500 mg daily): Reduces systemic inflammatory cytokines and joint discomfort (Daily, 2016).

You’ll benefit from integrating performance and longevity vectors like hydration, muscle recovery, and cellular immunity when customizing your routine based on these science-backed guidelines.

How Andrew Huberman Chooses His Supplements And Dosages

Andrew Huberman selects supplements and dosages from published clinical evidence, using only compounds with strong human data. For example, he references double-blind trials, meta-analyses, and peer-reviewed studies when reviewing magnesium threonate for cognitive function or omega-3 fatty acids for neuroprotection. He considers the highest safety margins, form bioavailability, and dosage ranges validated in scientific literature before adding any nutrient to his core regimen.

Huberman prioritizes an inclusive system that accounts for sleep quality, diet pattern, and baseline health metrics. He weighs the evidence for specific goals such as cognitive performance, mood stability, or exercise recovery. He adapts his supplement regimen for age, sex, activity level, and stress load, only increasing dosages if studies show improved outcomes without risk of adverse effects.

He tracks key markers—like serum vitamin D or magnesium status—to fine-tune dosages and eliminate unnecessary supplementation. If an ingredient such as alpha-GPC or glycine shows user variability, he cites evidence for a range of effective doses. Each addition or adjustment comes from research-backed need, not trends.

Guidance from medical professionals, such as physicians or registered dietitians, remains integral to Huberman’s approach, with supplements complementing—not replacing—foundational health habits. He makes changes only when new high-quality studies support performance, recovery, or cognitive benefits.

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Precautions And Considerations

Andrew Huberman supplements bring potential benefits, yet every change to your regimen requires thoughtful evaluation of individual health status and current medications. Always consult a qualified healthcare provider before adding new supplements, especially if you've got medical conditions or are taking prescription drugs.

Supplements on Huberman’s 2025 list originate from valid human studies, but not all ingredients fit every profile. Factors like age, weight, sex, allergies, activity level, and underlying conditions all impact the safety and effectiveness of nutrients such as Magnesium Threonate or Apigenin. For example, magnesium may interact with certain blood pressure medications and apigenin could cause increased sedation if combined with CNS depressants.

Quality and purity of supplements also matter. Always select third-party tested brands to avoid contaminants and ensure label accuracy. Adverse reactions such as digestive upset, headache, or allergic response can occur with even evidence-based ingredients. Discontinue use and consult a healthcare professional if you notice unwanted effects.

Using Huberman’s supplement dosages above established upper intake limits or combining similar active ingredients can increase risks of toxicity or nutrient imbalance. Don't exceed the recommended dosages without supervision, as excess Vitamin D3 over 5,000 IU or Omega-3s above 3 grams daily could raise health risks, according to the National Institutes of Health (NIH).

Maintain focus on foundational habits—sleep, nutrition, sunlight, and exercise—as core health drivers. Huberman’s stance remains that supplements enhance but never substitute for evidence-based lifestyle foundations.

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Conclusion

Exploring Andrew Huberman’s supplement recommendations gives you a practical framework for optimizing your brain and body. His evidence-based approach helps you make smarter decisions about what to include in your daily routine.

Remember to prioritize foundational health habits and consult with a healthcare professional before adding any new supplements. By staying informed and personalizing your regimen, you’re better equipped to support your long-term well-being and performance.

Frequently Asked Questions

Who is Andrew Huberman?

Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford University. He is widely recognized for his scientific research on brain function, neuroplasticity, and vision, and he hosts the popular Huberman Lab Podcast, where he shares evidence-based health strategies.

What is Andrew Huberman’s approach to supplements?

Andrew Huberman emphasizes evidence-based supplements that support core biological processes like brain function, stress regulation, and recovery. He only recommends nutrients with strong human clinical data and tailors his protocols to individual needs, always highlighting the importance of foundational health habits.

What are the key supplements in Huberman’s 2025 regimen?

His core daily supplements for 2025 include Vitamin D3 (5,000 IU), Omega-3 (2,000 mg), Magnesium Threonate (2,000 mg), an electrolyte mix, L-Theanine (100-200 mg), Alpha-GPC (300 mg), Creatine Monohydrate (5 g), Apigenin (50 mg), and Glycine (2-3 g).

How does Huberman determine supplement dosages?

Huberman determines supplement dosages based on published clinical trials, meta-analyses, and peer-reviewed studies. He considers bioavailability, validated dose ranges, and safety margins, and customizes recommendations according to age, sex, activity level, and health goals.

Are Huberman’s supplement recommendations suitable for everyone?

No, not all supplements are suitable for everyone. Individual factors like age, health conditions, medications, and sensitivities can affect safety and effectiveness. Huberman stresses the importance of consulting with a medical professional before starting any new supplement.

What precautions should be taken with these supplements?

Precautions include evaluating your own health status, checking for possible medication interactions, choosing high-quality, third-party tested brands, and never exceeding recommended dosages. Foundational habits like sleep, exercise, nutrition, and sunlight remain most important.

Can supplements replace a healthy lifestyle?

No, supplements should never replace healthy lifestyle habits. Huberman emphasizes that optimal well-being starts with proper sleep, nutrition, exercise, and sunlight exposure; supplements are meant to support, not substitute, these foundations.

Where can I learn more about Andrew Huberman's supplement strategies?

You can listen to the Huberman Lab Podcast or read his published work and interviews, where he regularly shares detailed, science-backed health optimization strategies including his supplement protocols.