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Andrew Huberman's supplement stack
What Andrew Huberman publicly takes, the dose, and their stated reason. Linked to original sources. Not affiliated with NutraTested; facts only.
Key Takeaways
- Creatine Monohydrate: 5 g/day monohydrate (muscle + cognitive/brain energetics)
- Omega-3 (Fish Oil): 1,000 mg EPA/day (range discussed: 1,000-2,000 mg EPA) (EPA reduces inflammatory cytokines that divert tryptophan away from serotonin synthesis; cites a double-blind study finding 1,000 mg/day EPA equivalent to 20 mg fluoxetine for depressive symptoms, with synergistic effect when combined; personally states: 'I personally take 1000 milligrams of EPA per day)
- Magnesium: 145 mg magnesium L-threonate OR 200 mg magnesium bisglycinate, 30-60 minutes before bed (Magnesium threonate engages the GABA pathway to help the forebrain transition into sleep, increasing sleep depth and reducing sleep-onset latency)
- Vitamin D: 1,000-2,000 IU for most people; 5,000-10,000 IU if testing shows deficiency or insufficient levels (Blood level testing is the correct approach; dose should be calibrated to individual serum 25(OH)D levels rather than universally prescribed)
- Electrolytes: 1 LMNT packet (1,000 mg sodium, 200 mg potassium, 60 mg magnesium) in 16-32 oz water each morning (Morning electrolyte loading to compensate for overnight fluid loss and support neural function as part of his delayed caffeine protocol (caffeine at 90-120 min post-wake))
Supplements Andrew Huberman takes
Each card shows the supplement (linking to our reviewed page), their stated dose, their stated reason, and a direct source link. Sponsorship relationships are disclosed prominently where present.
EPA reduces inflammatory cytokines that divert tryptophan away from serotonin synthesis; cites a double-blind study finding 1,000 mg/day EPA equivalent to 20 mg fluoxetine for depressive symptoms, with synergistic effect when combined; personally states: 'I personally take 1000 milligrams of EPA per day... I notice a pretty substantial positive effect'
Magnesium threonate engages the GABA pathway to help the forebrain transition into sleep, increasing sleep depth and reducing sleep-onset latency. Threonate is noted for potential blood-brain-barrier penetrance relevant to both sleep and cognitive applications. Approximately 5% of people experience stomach agitation from magnesium; in those cases it should not be taken.
Blood level testing is the correct approach; dose should be calibrated to individual serum 25(OH)D levels rather than universally prescribed. Covers vitamin D with bloodwork guidance.
Morning electrolyte loading to compensate for overnight fluid loss and support neural function as part of his delayed caffeine protocol (caffeine at 90-120 min post-wake).