Andrew Huberman’s Complete Supplement Stack (2026)

This is a comprehensive list of supplements Huberman has discussed taking, organized by category with dosages, timing, and purposes. Note: His stack has evolved over time, and he emphasizes that supplements are supplementary to foundational behaviors.

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Daily Foundation Stack

These are supplements Huberman has mentioned taking most days:

Supplement	Dosage	Timing	Purpose
Omega-3s (EPA)	1-2g EPA	Morning	Brain health, mood, anti-inflammatory
Vitamin D3	1,000-5,000 IU	Morning	Hormone precursor (test levels first)
Magnesium Threonate	145mg	Evening	Sleep, cognitive function
L-Theanine	100-400mg	Evening	Sleep support
Apigenin	50mg	Evening	Sleep support

Why These Daily?

Omega-3s: Most people don’t get enough EPA/DHA from diet. EPA specifically has strong evidence for mood and brain health.

Vitamin D: Crucial hormone precursor. Huberman recommends testing your levels—many people are deficient, especially in winter or if working indoors.

Magnesium: Most Americans are deficient. Threonate form crosses blood-brain barrier for cognitive benefits.

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Cognitive Enhancement (Occasional)

Huberman uses these situationally, not daily:

Supplement	Dosage	Timing	Use Case
Alpha-GPC	300-600mg	Before focus work	Acetylcholine boost for focus
L-Tyrosine	500-1000mg	Morning, empty stomach	Dopamine precursor for motivation
Phenylethylamine	500mg	Occasionally	Short-term focus/mood boost

Cautions

• Alpha-GPC: Some concern about TMAO with chronic high doses. Use occasionally.
• L-Tyrosine: Don’t use daily—may downregulate receptors. Best for demanding days.

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Hormone Support

Supplement	Dosage	Purpose	Notes
Tongkat Ali	400mg	Testosterone, libido	Standardized extract
Fadogia Agrestis	425-600mg	Testosterone	Cycle on/off
Zinc	15-30mg	Testosterone synthesis	Don’t over-supplement
Boron	2-4mg	Free testosterone	Small but meaningful effect

Testosterone Stack Notes

Huberman has discussed using tongkat ali and fadogia for natural testosterone support. Key points:

• Cycle fadogia: Don’t take continuously (concerns about testicular health at high chronic doses)
• Get bloodwork: Measure before and after to see if it’s working for you
• These are for optimization, not replacement therapy

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Immune Support (Seasonal/As-Needed)

Supplement	Dosage	Timing	Purpose
Vitamin C	1-2g	During illness	Immune support
Zinc lozenges	15-30mg	At first sign of illness	May reduce cold duration
Vitamin D3	Higher dose	During illness	Immune modulation
Elderberry	As directed	During illness	Antiviral properties

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Fitness & Recovery

Supplement	Dosage	Timing	Purpose
Creatine Monohydrate	5g	Any time	Strength, cognition
Rhodiola Rosea	100-200mg	Pre-workout	Fatigue resistance
Beta-Alanine	2-5g	Pre-workout	Buffering (high-rep work)

Creatine Deep Dive

Huberman strongly supports creatine supplementation:

• One of the most-researched supplements
• Benefits beyond muscle: cognitive function, depression
• 5g daily is sufficient (no loading needed)
• Safe for long-term use

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What He DOESN’T Take

Huberman has been skeptical or cautious about:

Supplement	Reason
High-dose melatonin	Hormone, overdosed products, unclear long-term effects
Pre-made “stacks”	Often underdosed, proprietary blends
Most fat burners	Stimulant-heavy, marginal effects
CBD (regularly)	Variable quality, unclear mechanisms

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Timing Summary

MORNING (with breakfast):
├── Omega-3s (1-2g EPA)
├── Vitamin D3 (1,000-5,000 IU)
└── [Occasional] L-Tyrosine (500mg, empty stomach before breakfast)

AFTERNOON (if needed):
└── [Occasional] Alpha-GPC (300mg, before focus work)

EVENING (30-60 min before bed):
├── Magnesium Threonate (145mg)
├── L-Theanine (100-400mg)
└── Apigenin (50mg)

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Cost Estimate

Monthly costs for the core stack:

Category	Monthly Cost
Daily foundation (omega-3, D, mag)	$50-80
Sleep stack (theanine, apigenin)	$25-45
Cognitive (occasional)	$20-30
Total core stack	$95-155/month

Budget priority: If limited, focus on omega-3s, vitamin D, and magnesium first.

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Quality Matters

Huberman emphasizes quality control in supplements:

• Look for third-party testing (NSF, USP, Informed Sport)
• Avoid proprietary blends
• Single-ingredient products over pre-made stacks
• Reputable brands: Momentous (his partner), Thorne, Pure Encapsulations

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The Hierarchy

Supplements are the top of the pyramid, not the base:

        Supplements
           /\
          /  \
         /    \
        / Food \
       /________\
      /          \
     /  Exercise  \
    /______________\
   /                \
  /      Sleep       \
 /____________________\
/                      \
/    Light Exposure     \
/________________________\

If sleep, light, exercise, and nutrition aren’t dialed in, supplements will have minimal impact.

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Related Pages

• Sleep Cocktail - The specific sleep stack
• Morning Routine - Daily protocol
• Hormones & Metabolism - The systems these support
• Omega-3s - Deep dive on EPA/DHA

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“Supplements should supplement an already solid foundation of behaviors.” — Andrew Huberman