The Huberman supplement directory

Omega-3 Fish Oil (EPA)

also omega-3 fatty acids

Huberman says research supports 1 to 3 g of EPA a day, from fish oil capsules or liquid, for mood, cognitive, metabolic and cardiovascular function, and that most people don't get enough EPA. He takes over-the-counter fish oil himself, mainly liquid (a tablespoon or two a day), with an EPA target that varies by episode: 1,000 mg a day, about 2 g a day, or 1 to 3 g a day. He cites studies where about 1 g of EPA a day matched SSRIs for depressive symptoms, but warns not to stop prescribed antidepressants. He also discusses EPA in the context of reducing sugar cravings.

Alpha-GPC

also L-alpha glycerylphosphorylcholine, choline alfoscerate

Huberman says alpha-GPC increases acetylcholine and that he routinely takes 300 mg before cognitive work or a workout; his Foundational Fitness Protocol lists it as optional, 30 to 60 minutes before key workouts. He takes it early in the day and not every day (two to three times a week in 2021; three, maybe four times a week in his 2022 brain-chemistry episode, replayed in a 2026 Essentials). He flags a study linking chronic long-term use to stroke risk, possibly via TMAO, says the data are not very conclusive, and pairs it with 600 mg garlic.

Apigenin

Huberman says he takes apigenin and lists 50 mg in his sleep stack, 30 to 60 minutes before bed. He calls it a derivative of chamomile that supports sleepiness and acts as a bit of an anxiety-lowering compound before sleep.

Caffeine

also coffee, espresso

Huberman says he is a regular caffeine user and gives 1 to 3 mg per kg of body weight as the range, starting at the low end, with 100 to 200 mg before focused work working well for most people. He suggests delaying caffeine 90 to 120 minutes after waking if you get an afternoon crash, and avoiding it within 10 to 12 hours of bedtime (8 hours is fine for some).

Creatine Monohydrate

Huberman says he takes creatine monohydrate daily for both exercise and cognitive effects, and that 5 g a day has been shown to improve cognition, especially in people not getting creatine from animal sources. The dose he reports has changed over time: 5 g a day in 2022, 10 to 15 g a day in 2023, and in 2025 he suggested 5 to 10 g by body weight and said you do not need to exceed 10 g a day. He says creatine can increase DHT, so people who are DHT-susceptible may see some hair loss, and that people 16 or younger should stay away from it. In his depression episode he reviews studies that used 3 to 10 g a day, and says people with kidney issues need to be especially cautious and that creatine has been shown to increase mania in people who are already manic.

L-Theanine

Huberman says he supplements theanine for sleep and includes it in his sleep stack 30 to 60 minutes before bed, saying it helps him turn off his mind and fall asleep. He also says it can reduce task-completion anxiety. Separately, he suggests theanine to offset caffeine jitters, citing 200 to 400 mg as the effective range while calling that a very high dose. He warns it can make dreams very vivid and is not a good idea before sleep for people prone to night terrors or sleepwalking.

Magnesium L-Threonate

also Magtein, magnesium threonate

Huberman says he takes magnesium threonate and lists 145 mg in his sleep stack, taken 30 to 60 minutes before bed. He says it is interchangeable with magnesium bisglycinate for helping the transition into sleep. He also says some people can't tolerate it.

Phenylethylamine (PEA)

also beta-phenylethylamine, phenethylamine

Huberman says PEA gives a sharp but very transient dopamine increase (about 30 to 45 minutes) and that he takes it from time to time, around 500 mg and often with 300 mg alpha-GPC, before intense work bouts. His stance moved from not having tried it (March 2021) to using 300 to 600 mg (2022) and, in January 2023, saying he relies on PEA rather than L-tyrosine for dopamine augmentation.

L-Carnitine

also ALCAR

Huberman says L-carnitine is often discussed for fertility because it can improve sperm motility and quality and egg quality, and that rates of pregnancy go way up when people take it, while saying he is not promoting it. He says its effects on depression are still emerging but do seem to exist, and that acetyl-L-carnitine is a prescription drug in Europe. In the Dr. Kyle Gillett episode he says he takes garlic every time he takes his L-carnitine.

Myo-Inositol

Huberman says he takes inositol and that it greatly enhances his sleep; he describes 900 mg myo-inositol every other night (every third night or so in his 2022 brain-chemistry episode, replayed in a 2026 Essentials), after which he finds it very easy to fall back asleep if he wakes in the night. He says it also has a long tail of anxiety suppression through the day and can increase serotonin and other neurochemicals. Separately, he describes studies where a fairly high dose (18 g for a full month) produced a very notable drop in anxiety symptoms, with a potency he calls on par with many prescription antidepressants, and says improvement takes time.

Tongkat Ali

also Eurycoma longifolia, Longjack

Huberman says he takes 400 mg of tongkat ali a day, early in the day, has taken it for years without cycling, and that his blood work shows a subtle but consistent increase in free testosterone. He says it is known to increase free testosterone by reducing sex hormone binding globulin, can increase libido, and can be beneficial for both men and women.

Vitamin D3

also cholecalciferol

Huberman says he takes 5,000 IU of vitamin D3 a day and has supplemented with vitamin D for years, listing it with zinc and magnesium for the foundation of hormone health. He frames it as a supplement for people who might not get enough sunshine, while saying there is no pill replacement for sunshine, and says people need to get their D3 levels tested. He also relays Dr. Andy Galpin's 'golden three' recovery supplements, which include vitamin D.

Yerba Mate

also mate tea, yerba maté

Huberman said in 2022 that he gets his caffeine mainly from yerba mate tea. He says yerba mate has been shown to be neuroprotective for dopamine neurons and may stimulate GLP-1, and he advises avoiding smoked varieties.

AG1 (Athletic Greens)

Huberman says he has taken Athletic Greens since 2012, and that if someone can take only one supplement, his recommendation would be Athletic Greens or something like it. He describes foundational supplements as insurance alongside your nutrition, and the one category where he thinks multiple ingredients in one supplement are appropriate. AG1 is a long-running paid sponsor of the podcast.

Ashwagandha

Huberman says ashwagandha is known to lower anxiety and cortisol, citing a reported 14.5 to 27.9 reduction in cortisol across six studies of healthy but stressed people, and that it has also been shown to increase testosterone, probably indirectly. He says he uses it from time to time, typically before sleep, when chronically stressed or not sleeping well, but not year round. He says not to take it for more than two weeks at a time at high dosages, and points to examine.com for dosages.

Electrolytes (Sodium, Potassium, Magnesium)

also salt, LMNT

Huberman says he drinks water, electrolytes and caffeine before training, and that you need enough salt, potassium and magnesium to perform well. In an LMNT sponsor read he says he drinks a packet dissolved in water on waking and during exercise.

Fadogia Agrestis

Huberman says he has taken fadogia agrestis at 600 mg a day, cycled about 8 to 12 weeks on and a few weeks off, and describes it as increasing luteinising hormone and thereby testosterone (and estrogen); he says at that dose many people, though not all, report elevated libido. He warns it can be toxic to testicular cells at very high dosages, that its side-effect profile hasn't really been documented, and that blood work is extremely important for safety.

Garlic

also allicin

Huberman says he takes a 600 mg garlic capsule any time he takes alpha-GPC, to offset possible TMAO increases, and reports his TMAO came down after starting it. In the Dr. Kyle Gillett episode, after the guest explained that allicin from garlic may reduce conversion of L-carnitine to TMAO, he said he will continue taking garlic each time he takes L-carnitine.

GABA

also gamma-aminobutyric acid

Huberman says that on some nights he takes 100 mg GABA together with 2 g glycine on top of his standard sleep stack: 3 to 4 nights per week in his newsletter, and every third or fourth night in the Sleep Toolkit episode.

Glycine

Huberman says that on some nights, not every night, he takes 2 g glycine together with 100 mg GABA on top of his standard sleep stack: 3 to 4 nights per week in his newsletter, and every third or fourth night in the Sleep Toolkit episode.

Huperzine A

Huberman lists huperzine alongside alpha-GPC as supplements he has used and does use to increase acetylcholine (said in 2022 and replayed in a 2026 Essentials episode). He says it works mainly on the enzymatic pathway, and gives no dose in these sources.

Rhodiola Rosea

Huberman says he takes rhodiola rosea about two or three times a week before high-intensity workouts, and has lately defaulted to 100 mg. He says he can't tell whether its effect for him is purely subjective.

Zinc

Huberman says he has personally supplemented with zinc, magnesium and vitamin D for years, and says to make sure you get adequate zinc, magnesium and D3 for steroid hormone levels. He is a proponent of getting blood work done.

L-Tyrosine

Huberman describes L-tyrosine as a dopamine precursor, gives 500 to 1,000 mg as the usual range (his 2025 newsletter says to start with 500 mg per 100 kg body weight), and lists 500 mg as optional before key workouts in his Foundational Fitness Protocol. His own use changed: in July 2022 he said he took it about once a week at most, but in January 2023 he said it powerfully elevates his focus yet he tends to crash pretty hard afterward, so he errs away from it, while some people tolerate it really well. He stresses big individual variation, starting low, a possible crash, and avoiding it with dopamine-related conditions.

Probiotics and Prebiotics

also fermented foods

Huberman says that under normal conditions people would focus on quality nutrition and take probiotics and/or prebiotics at a fairly low to moderate level, with higher amounts only during dysbiosis, such as after antibiotics, high stress, travel or a change of diet. He warns that excessive probiotic intake has been linked to brain fog, and his newsletter suggests low-sugar fermented foods from the refrigerator section.

Whey Protein

also protein powder

Huberman lists 40 g of whey protein after workouts in his Foundational Fitness Protocol and says the quality of protein sourcing is extremely important. He says whey is relatively high in leucine and a better protein choice than bone broth or collagen. He says not to be afraid of whey because of acne, but to take it out if acne is a problem.

Licorice Root (Glycyrrhizin)

also black licorice

Huberman warns that people with high blood pressure, or who are pregnant or breastfeeding, absolutely should not consume black licorice, and that anyone using it should start with the lowest possible dose. He says its glycyrrhizin raises circulating cortisol by inhibiting the enzyme that converts cortisol to cortisone; in 2021 he said studies showed substantial increases in cortisol and blood pressure and decreases in testosterone and estrogen, so it seemed a bad idea if you are optimising those hormones or under chronic stress. In his most recent statement (2025) he says that on a day you can't boost morning cortisol in other ways, maybe try a small amount of licorice root.

Magnesium Bisglycinate

also magnesium glycinate

Huberman offers 200 mg magnesium bisglycinate as an alternative to magnesium threonate in his sleep stack, taken 30 to 60 minutes before bed. He says either form is interchangeable for helping the transition into sleep.

Collagen Protein

also collagen peptides

Huberman says that if you want to improve skin health and appearance, you can add about 15 g of powdered collagen protein a day or have bone broth, which have been shown to support skin elasticity at that level over about two weeks or more, though a 2023 review of 26 trials found a larger effect after about 8 weeks or more. He says he likes bone broth, but that a quality whey protein is a better choice as a protein source.

L-Arginine

Huberman describes studies in which arginine raised growth hormone, but says taking it before exercise can clamp exercise-induced growth hormone, that more than nine grams blunts the effect, and that the literature on bedtime use is rather weak. He says it dilates blood vessels and lowers blood pressure, and that he has never tried it.

Maca Root

Huberman says maca root can in many instances increase libido, in women and men, via dopamine-related pathways, and that studies of two to three grams a day over eight to 12 weeks increased reported sexual desire without changing testosterone or estrogen. He calls reports of it raising testosterone scant and weak, and says that for menopause symptoms it had minor effects.

Phosphatidylserine

also PS

Huberman covers studies in which 200 mg a day for two months reduced ADHD symptoms in children, saying it can be an important augment if it is right for you, and cognition studies that used 300 mg. In 2021 he said he did not supplement with it.

Boron

Huberman says there is some scientific support for boron freeing up more testosterone. The 5 to 12 mg a day range he restated in his conversation with Dr. Kyle Gillett was the guest's range, not his own recommendation.

L-Citrulline

Huberman says L-citrulline may be a better way to raise arginine than arginine itself, and that citrulline, arginine and beet juice can improve performance for long bouts of exercise.

Vitamin B6

also P5P

Huberman says B6 can reduce prolactin, which works push/pull with dopamine, and in 2021 described taking a couple hundred milligrams after major events. He warns that excessive B6 can cause peripheral neuropathy.

Beetroot Juice

also beet juice

Huberman says beet juice, along with arginine and citrulline, can improve performance for long bouts of exercise.

Beta-Alanine

Huberman says beta-alanine is one he has personally never tried, but that it seems to have very strong, well-supported effects, supporting exercise of slightly longer duration.

Black Cohosh

Discussing compounds that may ease menopause symptoms, Huberman says black cohosh has been promoted to increase estrogen and that its effects across studies were consistent but fairly minor.

CBD

also cannabidiol

Huberman notes that many people rely on THC and/or CBD, especially edibles, to fall asleep, and says some of those compounds have an anxiety-lowering effect. He says THC (like alcohol) produces sleep architecture that is suboptimal.

DHEA

also dehydroepiandrosterone

Huberman notes that DHEA increases both testosterone and estrogen.

Ecdysteroids (Turkesterone)

also ecdysterone

Huberman describes a 2019 paper in which ecdysteroids given over 10 weeks produced increases in muscle mass and strength above placebo. He notes the authors' (not his) conclusion that ecdysteroids should be added to the list of prohibited substances in sport.

Exogenous Ketones

also ketone esters

Huberman notes that elite endurance athletes ingest ketones during races and says there's no reason they can't be used together with carbohydrate.

Iodine

Huberman says the thyroid needs iodine to make thyroid hormone, that you don't need a whole lot, and that it can be supplemented through kelp, seaweed and kelp tablets. He says some people benefit from supplementing iodine.

L-Glutamine

Huberman says many people are experimenting with glutamine, several grams per day, to blunt sugar cravings, but there has not yet been a large-scale clinical trial; he calls the support 'anecdata'.

Magnesium Malate

Relaying Dr. Andy Galpin's recovery recommendations, Huberman says vitamin D and, in some cases, magnesium malate belong with omega-3s, and that magnesium malate seems particularly effective in offsetting delayed-onset muscle soreness.

NMN

also nicotinamide mononucleotide, NAD precursor

In his 2021 conversation with Dr. David Sinclair, Huberman said he hadn't started taking NMN but was planning to. He said he had bought NMN for his sister, who says she feels far and away better when she takes it (an anecdote).

Panax Ginseng

In a list of compounds studied for menopause, Huberman says panax ginseng has been shown to decrease some symptoms associated with menopause, mostly related to libido. He adds that he is not suggesting anyone immediately start taking these compounds.

Pueraria Mirifica

also Kwao Krua

Huberman says four studies show pueraria mirifica to be very potent, comparable to estrogen replacement therapy in reducing the symptoms of menopause. He says he is not suggesting anyone immediately start taking it and stresses talking to a doctor.

Saffron

Huberman says there are 12 studies, several of them double-blind, showing that orally ingested saffron at 30 mg is a reliable dose for reducing anxiety on standard inventories.

Selenium

Huberman says selenium is important for thyroid hormone to be made and calls Brazil nuts 'the heavyweight champion of foods to get selenium from'. He cites a study showing sufficient selenium can reduce prostate cancer risk, calling it a minor but statistically significant effect.

Shilajit

Huberman describes shilajit as an Ayurvedic compound whose main active ingredient is fulvic acid, known to increase FSH (which indirectly increases testosterone in males), and says it can augment multiple hormones.

Tribulus Terrestris

Huberman reviews studies of tribulus for libido: in one study of post-menopausal women libido did not increase although free testosterone did, while another study reported a significant increase in libido. He says more studies are certainly needed.

Vitamin C

also ascorbic acid

Huberman says there is some evidence, 'and it's not great, frankly', that six to eight grams of vitamin C a day can perhaps delay the onset of a cold or shorten its duration. He calls these very high doses with not a very robust effect.

Mucuna Pruriens

also velvet bean

Huberman says mucuna pruriens is about 99% L-DOPA and raises dopamine so potently and acutely that there is a pretty substantial crash afterwards; he says he has tried it but avoids it and does not recommend it. His 2025 newsletter calls it a very potent way to raise dopamine and says to discuss it with your doctor first.

5-HTP

also 5-hydroxytryptophan

Huberman says that when he takes 5-HTP he falls deeply asleep and then wakes up (about 90 minutes later in one account, three or four hours later in another), and that his sleep on it was dreadful. He says he is never a fan of taking things very close to the chemical you are trying to increase for long periods; maybe for occasional use. He notes that some people love these things.

Melatonin

Huberman says that except in rare cases he does not recommend supplementing melatonin. He says it helps you fall asleep but not stay asleep, that it is typically supplemented at very high levels compared with what the body makes, and that it can reduce the output of the adrenals and affect other hormone systems. He says it can be useful for jet lag and occasional use, with caution.

Berberine

Huberman calls berberine, a derivative of tree bark, a very potent substance for reducing blood glucose, on par with metformin or glibenclamide. He says that on an empty stomach it gave him brutal headaches and dizziness, but with a very large carbohydrate-containing meal he felt fine on up to 750 mg or a gram. He says he is not necessarily recommending people do this.

Ginkgo Biloba

Huberman says ginkgo has been shown to have minor effects on ADHD symptoms but is not appropriate for many people, and that it gives him splitting headaches because of its vasoconstrictive and vasodilating effects.

L-Tryptophan

Huberman says he tried L-tryptophan, the precursor to serotonin, and his sleep was dreadful: he fell deeply asleep and then woke up. He notes that people respond differently.

Stinging Nettle

also nettles

Huberman says stinging nettle has been purported to free up testosterone, but notes the literature points to fairly potent effects on the prostate and on the liver.

Taurine

Huberman says he is not a big fan of most energy drinks because most contain taurine, which he says caused bursting of microvasculature in the sclera of his eyes. He frames this as his personal experience: taurine is not for him.

Yohimbine (Rauwolscine)

also alpha-yohimbine

Huberman describes alpha-yohimbine (rauwolscine) as used as a stimulant, often to promote fat loss and alertness, but calls it very potent and somewhat precarious, with some people experiencing a lot of anxiety. He gives no dose.