Living Protocol
Andrew Huberman’s Supplement Protocol
Continuously updated from the Huberman Lab podcast, interviews, and public statements — with evidence ratings, cycling notes, and safety warnings.
Who is Andrew Huberman, PhD?
Andrew Huberman is a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford University. He hosts the Huberman Lab podcast — one of the world’s most popular science podcasts with 100M+ downloads — where he translates peer-reviewed neuroscience into actionable protocols. A McKnight Foundation and Pew Foundation Fellow, his research focuses on neural regeneration and brain plasticity. Huberman emphasizes that supplements come third in his hierarchy, behind behavioral tools (sleep, sunlight, exercise) and nutrition.
🔗 YouTube Channel · Website · Newsletter
⚠️ Medical Disclaimer: This page documents what Dr. Huberman has publicly stated he takes. It is not medical advice. Huberman himself says: “No pill replacement for sunshine, exercise, social connection, sleep, or getting smarter.” Some items are cycled on/off. Supplements marked with ⚠ have known interactions — see footnotes. Always consult your physician.
14Core Supplements
~$350Monthly Cost
4Cycling Protocols
0Rx Medications
📄 Also see: Peter Attia’s Supplement Protocol — a more conservative, physician-oriented stack for comparison.
Evidence Rating Key
★★★★★ Multiple RCTs + meta-analyses in humans
★★★★☆ At least 1 large RCT with positive results
★★★☆☆ Observational / cohort studies only
★★☆☆☆ Animal / in-vitro, limited human data
★☆☆☆☆ Expert opinion only, minimal evidence
Foundational Daily Stack
| Supplement | Dosage | Timing | Purpose | Evidence | Source |
|---|---|---|---|---|---|
|
Omega-3 Fish Oil (EPA focus)⚠1
Carlson / Momentous
|
2-3g EPA/day🍽 With fatty food | Morning | Brain health, mood, anti-inflammatory. “If I had to pick 2 supplements, this would be one.” EPA specifically, not just total omega-3. | ★★★★★ | HL #78, Rhonda Patrick interview (Jun 2024) |
|
Vitamin D3 + K2
|
5,000-10,000 IU D3 + K2 (MK-7)🍽 With fatty food |
Morning | Calls D3 “a hormone, not a vitamin.” Modulates 1000+ genes. K2 directs calcium to bones not arteries. Adjust via bloodwork. | ★★★★☆ | Multiple episodes, AMA segments |
|
Creatine Monohydrate
|
5g daily💧 In water, any time | Daily | Cognitive + muscle. Brain energy metabolism. One of most well-researched supplements in existence. Even on rest days. | ★★★★★ | HL multiple, Joe Rogan #1683 |
|
AG1 (Athletic Greens)⚠2
AG1 (podcast sponsor)
|
1 scoop🍽 Morning, with or without food | Morning | Greens/vitamin/mineral/probiotic. Used 12+ years. AG1 is a podcast sponsor. | ★★☆☆☆ | Ongoing sponsorship, multiple episodes |
|
Zinc
|
15 mg | Morning | Immune function, testosterone synthesis. Don’t overdo — excess zinc depletes copper. | ★★★★☆ | HL testosterone episodes |
Testosterone Support (Cycled)
| Supplement | Dosage | Timing | Purpose | Evidence | Source |
|---|---|---|---|---|---|
|
Tongkat Ali⚠3
Momentous
|
400 mg daily🔄 Cycle: several weeks on/off | Morning | Supports free testosterone via SHBG reduction. Backbone of his testosterone protocol. Cycled to prevent tolerance. | ★★★☆☆ | HL #78, testosterone deep-dive episodes |
|
Fadogia Agrestis⚠4
Momentous
|
425-600 mg🔄 Cycle: 8 weeks on, 2-4 off | Cycled | May stimulate luteinizing hormone → testosterone. Limited human data. Used cautiously with monitoring. | ★★☆☆☆ | HL testosterone episodes |
|
Boron
|
2-4 mg | Daily | May reduce SHBG → more free testosterone. Small but interesting studies. | ★★☆☆☆ | HL testosterone episodes |
Sleep Stack
| Supplement | Dosage | Timing | Purpose | Evidence | Source |
|---|---|---|---|---|---|
|
Magnesium L-Threonate
Magtein / Momentous
|
140 mg elemental💤 30-60 min before bed | Before bed | Crosses blood-brain barrier. Activates parasympathetic nervous system. Core of his “sleep cocktail.” | ★★★★☆ | HL #2, #31, Rhonda Patrick (Jun 2024) |
|
L-Theanine⚠5
|
100-400 mg💤 30-60 min before bed | Before bed | Promotes alpha brain waves, calming without drowsiness. ⚠ May cause vivid dreams → middle-of-night waking in some people. | ★★★★☆ | HL #2, #31 |
|
Apigenin
|
50 mg💤 30-60 min before bed | Before bed | Chamomile-derived. Mild sedation via GABA receptors. No morning grogginess. | ★★☆☆☆ | HL #2, #31 |
| Occasional additions (rotated, not nightly): | |||||
|
Glycine
|
2g | Every 3-4 nights | Inhibitory neurotransmitter — faster sleep onset. Rotated to prevent tolerance. | ★★★★☆ | HL #78 |
|
GABA
|
100 mg | Every 3-4 nights | Neurotransmitter that slows brain activity. Limited evidence it crosses BBB orally. | ★★☆☆☆ | HL #78 |
|
Myo-Inositol
|
900 mg | Occasional | Helps fall back asleep after middle-of-night waking. Sugar involved in cell signaling. | ★★★☆☆ | HL #78 (OCD episode) |
Cognitive Performance (As-Needed)
| Supplement | Dosage | Timing | Purpose | Evidence | Source |
|---|---|---|---|---|---|
|
Alpha-GPC⚠6
|
300 mg🧠 Before cognitive work, max 2-3x/week | As-needed | Increases acetylcholine → focus, learning, mind-muscle connection. Not daily — tolerance prevention. | ★★★☆☆ | HL focus episodes, Rhonda Patrick (2024) |
|
L-Tyrosine
|
500 mg🧠 Before demanding tasks, max 2x/week | As-needed | Dopamine precursor → focus under stress. Leads to tolerance with frequent use. | ★★★☆☆ | HL focus/dopamine episodes |
|
Phenylethylamine (PEA)
|
500 mg🧠 Occasional only | Rare | Natural dopamine boost, mild stimulant. No crashes. Very occasional use only. | ★★☆☆☆ | HL dopamine episodes |
Longevity / NAD+
| Supplement | Dosage | Timing | Purpose | Evidence | Source |
|---|---|---|---|---|---|
|
NMN (Nicotinamide Mononucleotide)
Renue by Science / Momentous
|
1-2g sublingual🍽 Morning, empty stomach | Morning | NAD+ precursor → cellular energy, DNA repair. Reports “definite subjective energy increase.” Alternates with NR. | ★★★☆☆ | Joe Rogan #1683, multiple HL episodes |
Notable Exclusions & Philosophy
Melatonin — Generally avoids it. Concerns about high doses in commercial products. Prefers Mg + L-theanine + apigenin for sleep.
Synthetic testosterone — Avoids unless medically necessary. Concerned about long-term suppression of natural hormone production. Prefers Tongkat Ali + Fadogia cycling.
Resveratrol — Has discussed pairing with NMN (following Sinclair’s approach) but this is not a core daily supplement.
Multivitamins — Prefers single-ingredient supplements. “You can isolate what works, adjust dosages precisely, and identify adverse reactions.”
Supplements hierarchy — Huberman is clear: “Better Living Through Chemistry still requires Better Living.” His framework: (1) sleep, sunlight, exercise, nutrition → (2) behavioral tools → (3) supplements.
⚠️ Drug Interaction & Safety Notes
- Omega-3 (high-dose EPA): Blood-thinning effect. Increased bleeding risk with anticoagulants (warfarin, DOACs). Stop before surgery as directed by physician.
- AG1: Contains Vitamin K (can interfere with warfarin), adaptogens, and multiple compounds. Check for interactions with immunosuppressants and thyroid medications.
- Tongkat Ali: May affect hormone levels. Not recommended during pregnancy/breastfeeding. Monitor bloodwork when cycling. May interact with diabetes and blood pressure medications.
- Fadogia Agrestis: Very limited human safety data. Early animal studies only. Huberman himself uses cautiously with cycling and monitoring. Potential testicular toxicity at high doses reported in animal studies — Huberman has acknowledged this warrants attention.
- L-Theanine: Huberman specifically warns it causes vivid dreams and middle-of-night waking in some people. If this happens, discontinue. Generally safe but can enhance effects of sedatives and blood pressure medications.
- Alpha-GPC: An observational study linked long-term use to potential stroke risk. Huberman acknowledged this but noted study limitations. Warrants monitoring. Not recommended for daily use.
📋 Protocol Change Log
2026Changed Added rotation strategy for sleep supplements (glycine/GABA/inositol) to prevent tolerance
Jun 2024Changed Confirmed simplified daily stack in Rhonda Patrick interview — shorter than many expected
2024Changed Alpha-GPC reduced to as-needed (2-3x/week max) after observational stroke study
2023Added Vitamin K2 paired with D3 for calcium direction
OngoingConstant Omega-3 (EPA focus) + Creatine + Sleep cocktail (Mg+theanine+apigenin) — his most consistent stack
Primary Sources
Rhonda Patrick Interview: Full Supplement Walkthrough
Joe Rogan Experience #1683
📄 Compare with: Peter Attia’s Protocol — more pharmaceutical, fewer supplements, physician-supervised approach.
Get Weekly Protocol Updates
We track every episode and interview. When Huberman changes his stack, you’ll know first.
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