Dr. Huberman Supplement Routine for Sleep & Brain Function

Andrew Huberman Supplements Routine: What He Takes | Blog

At Stanford University School of Medicine, Dr. Andrew Huberman has a tenured professorship in neurobiology and ophthalmology. His research center focuses on neuronal regeneration, neuroplasticity, and mental states including stress, concentration, fear, and peak performance. Dr. Andrew Huberman is also dedicated to sharing scientific knowledge so that everyone may comprehend scientific ideas deeply. 

Dr. Andrew Huberman was motivated to pursue a career in science by his father's enthusiasm for his work as an experimental physicist. When describing this to Andrew, who was then six years old, his father stated, "You are aware that your birthday is the next day, how enthusiastic are you? Well, every day I feel that way about my job." Dr. Andrew Huberman desired to pursue a career in science like his father.

The capacity of our nervous system to rewire and acquire new behaviors, abilities and cognitive functioning is known as neural plasticity. Dr. Huberman has made multiple important contributions to the domains of brain development, brain function, and neural plasticity. The Cogan Award, granted annually to the researcher making the most important advances in the science of vision, was given to Huberman in 2017. He is a fellow of the McKnight Foundation and the Pew Foundation. The most recent research from his group focuses on how eyesight and breathing affect human performance and mental emotions like fear and bravery.

Andrew Huberman supplements himself every day with extra vitamins and nutrients. We’ve listed them below.  It is worth noting though that while these supplements are extremely useful, Andrew is not a doctor.  For obvious reasons, Andrew Advises consulting a doctor before taking any of the supplements listed below.

Andrew Huberman’s Supplements: Cissus Quadrangularis

A subtropical plant that is a part of the grape family called Cissus Quadrangularis is indigenous to areas of Asia and Africa. Traditional medicine uses it to treat a range of illnesses. 

Citing research in which subjects were given 300 mg of Cissus quadrangularis daily for six weeks and had a 30% rise in serotonin compared to controls. 

It should not be surprising that a spike in serotonin can help with weight reduction, according to Andrew, who notes that the study was conducted in the situation of weight loss.

Andrew Huberman Sleep Supplements for Better Quality Sleep

Given that it may directly affect hormone levels such as testosterone and dopamine as well as metabolism and other functions, getting a good night's sleep is crucial to human performance. According to Andrew Huberman’s sleep supplements, it's ideal to be able to fall asleep on your own without assistance, and he points out that avoiding stimulants in the afternoon as well as avoiding utilizing blue-light generating devices in the evening can help with this. 

However, not everyone has that luxury, and Andrew is quick to point out that there are alternatives to taking sleeping pills like Ambien as these drugs can have negative side effects and even addiction for those of us who have trouble falling asleep and staying asleep all night.

Andrew Huberman Supplements List: Vitamin D

Next on the  Andrew Huberman Supplements List is Vitamin D. The human body requires vitamin D, which also directly affects the expression of more than 1,000 genes in the majority of our cells19. 

In an interview, Andrew indicates that he consumes between 5,000 and 10,000 IU of vitamin D daily and claims that his blood tests show that his vitamin D levels are within the normal range.


Andrew claims to take a multivitamin once a day. Specifically, Opti-Men by Optimum Nutrition. He claims to have been taking it for nearly 25 years and that it is more a consequence of habit than new study. He says, however, that he periodically examines his blood indicators and that it does not appear to be causing any harm.

Magnesium L-Threonate

Since it is involved in over 600 enzymatic activities in the human body, affecting everything from digestion to dopamine creation, magnesium is an underappreciated dietary supplement in general. 

About sleep, Andrew explains in his podcast that taking more magnesium can stimulate the parasympathetic nervous system, which is in charge of lowering blood pressure, relaxing muscles, and having a calming impact all around.  Although Andrew prefers to take magnesium in the form of bisglycinate, both forms may readily cross the blood-brain barrier. He utilizes magnesium in the form of l-threonate.


When eaten, the amino acid theanine, which is frequently present in tea, can have a soothing impact on mood. It accomplishes this in part by raising alpha brain waves, a kind of brain waves connected to serenity and relaxation. In contrast to Beta and Gamma brain waves, which have been linked to attentiveness and problem-solving, respectively. 

According to Andrew, theanine can make dreams more vivid, making it unsuitable for those who are prone to sleepwalking or night terrors. Theanine should be removed from the stack if you belong to the 10% of the population for whom it genuinely acts as a stimulant, according to what he has mentioned.


One of the chamomile tea's active components, apigenin, can, in Andrew's opinion, aid in the promotion of sleep onset and deeper sleep all night long. 

It's vital to note that Andrew believes women shouldn't take apigenin since it might decrease estrogen. Men should also routinely get their bloodwork done; if too little estrogen is detected, apigenin should be removed from the stack.


A kind of sugar called inositol, which is present in the brain and other tissues, facilitates the conversion of cell signals in response to hormones, neurotransmitters, and growth factors. When external impulses enter the cell, they are transformed into internal messengers, in which myo-inositol plays a role.

To clear up any confusion over inositol nomenclature, there are three typical inositol supplements:

  • Myo-inositol
  • D-chiro-inositol
  • Hexaphosphate of inositol (IP6)

If a supplement is just labeled "inositol," it is most likely myo-inositol - but double-check to be sure.

Andrew Huberman Stress-Reducing Supplements


In ayurvedic medicine, ashwagandha is a well-known substance that has several applications for enhancing performance. It has been used for over 3,000 years and is a native plant of the Indian subcontinent. 

Andrew revealed that he sometimes takes ashwagandha during difficult times. adding that much research supports the substance's ability to lower cortisol levels. Particularly, when compared to placebo, randomized controlled trials have demonstrated a 20% decrease in cortisol and a 40% decrease in perceived stress. 

Depending on the individual and the desired benefits, Andrew advises a dose ranging from 100 to 500 mg per day. However, he makes note that he doesn't like to use ashwagandha for prolonged periods since you can develop a habit and/or tolerance to it.

Andrew Huberman Testosterone-Boosting Supplements

The mention of pills that have been shown to increase testosterone was one of the aspects of Andrew's presence on Joe Rogan's podcast that jumped out the most. Despite the hundreds of items that are available for purchase and advertise the ability to increase tests, the majority of them include components with scant or no supporting data. If anything, research suggests that they normally have a negligible enhancing impact that won't genuinely make a difference in your body. 

Then, to increase sales, these supplements rely on effective advertising, frequently utilizing models who, more likely than not, used anabolic steroids to "enhance" their test than the advertised supplement.

That's why Andrew's mention of Tongkat Ali and Fadogia Agrestis—two drugs he claims have clinically proven effects on testosterone—was intriguing. 

Along with the scientific proof he provides, he also cites his self-experimentation, in which his total testosterone levels increased by roughly 200 points to the high 700/low 800 range after he started taking these two supplements, from around 600ng/dl. That's a huge increase that is often only possible with injections of exogenous testosterone or testosterone derivatives.

Tongkat Ali

Tongkat Ali powder is made from a plant that is indigenous to Southeast Asia and has been utilized there for ages in a variety of ways. 

In his explanation of how Tongkat Ali might significantly affect testosterone levels, Andrew suggests that:

  • Because it may have a minor stimulating effect, users should aim to take it in the morning.
  • Most individuals can take it on an empty stomach without any problems. 
  • Taking it consistently every day is the best course of action because the effects appear to intensify and grow over the second and third months of use.
  • Because the substance increases your body's natural products rather than exogenously augmenting them, there is no need to cycle on and off of it.
Fadogia Agrestis

Another plant-based substance that Andrew has mentioned that has a noteworthy effect on raising testosterone is called fadogia agrestis. Fadogia Agrestis, a plant originally from Nigeria that is used in herbal therapy, mimics luteinizing hormone, causing the testes to produce more testosterone. 

Additionally, Andrew adds that he did not experience any down-regulation of natural luteinizing hormone production or a discernible rise in estrogen after using the supplement. Similar to Tongkat Ali, Fadogia doesn't require a cycle-off period because it just increases your body's natural production.



Andrew extolled the virtues of turkesterone, claiming that it boosts testosterone, performance, and recuperation when compared to Deca, a well-known anabolic steroid used by bodybuilders.

According to the literature, it does not appear to have been widely explored in humans, and I cannot find any study articles to support his assertion. So far, the investigations appear to be in-vitro and in animals. It is feasible that it will be explored more officially in the future.


A List of Andrew Huberman's Brain-Boosting Supplements


L-tyrosine is a dopamine precursor, and Andrew finds that it improves his concentration and "flow state." However, he does mention that it might crash your computer when the benefits wear off and that you shouldn't use it if you're already sleep-deprived. 

Thorne Research L-Tyrosine capsules, which are trustworthily supplied and easily provide 500mg per serving, are what Andrew suggests.



A dietary supplement called phenylethylamine (PEA) raises dopamine levels in the brain without artificial means. Along with various other meals, chocolate frequently contains it. To sharpen his attention and increase work output, Andrew has admitted that he occasionally uses PEA, saying that he does so roughly once per week. 


He combines 500 mg of PEA with 300 mg of Alpha-GPC, which causes a brief, strong rise in dopamine that lasts for around 30 to 45 minutes.



Alpha-GPC is one of Andrew's favorite supplements for boosting cognitive function.

If he wants to push through a gym or work activity, he'll take 300mg of Alpha-GPC beforehand. Combining it with coffee or yerba mate, and occasionally with phenylethylamine.

Supplements Andrew Huberman Steers Away From




It’s an intriguing case that Andrew avoids melatonin, even though it is one of the most popular sleep aids on the market. He notes that this is due to its impact on the pathways associated with testosterone and estrogen, which are involved in sex steroid hormones, and the need to avoid interfering with them. On a recent episode of his podcast, he talked about this with sleep specialist Matthew Walker and pointed out that a recent meta-analysis in healthy non-elderly people found melatonin only prolonged sleep by an average of 3.9 minutes.

5-HTP, Tryptophan & Serotonin

On a podcast, Andrew says he steers clear of sleeping pills that contain 5-HTP, tryptophan, or serotonin. With those three pills, he discovers that he sleeps soundly but experiences incredibly vivid nightmares. Around three hours later, he wakes up and finds it difficult to get back to sleep. 


He claims that tryptophan, which is the precursor of serotonin, causes him to have a terrible night's sleep and suffer from insomnia for many days.


Source: https://fastlifehacks.com/andrew-huberman-diet-and-routine/#Supplements