Substances
Supplements, compounds, and substances discussed in Huberman Lab, with dosages and protocols.
Sleep Support
| Substance | Primary Use | Typical Dose |
|---|---|---|
| Magnesium Threonate | Sleep, cognition | 145mg |
| L-Theanine | Sleep, calm focus | 100-400mg |
| Apigenin | Sleep support, GABA | 50mg |
| Glycine | Temperature, sleep | 2-3g |
| Inositol | Rumination, anxiety | 500-900mg |
→ See Sleep Cocktail for the complete stack
Foundational
| Substance | Primary Use | Typical Dose |
|---|---|---|
| DHA) | Brain, mood, inflammation | 1-2g EPA |
| Vitamin D3 | Hormones, mood, immunity | 1,000-5,000 IU |
| Creatine | Strength, cognition | 5g |
| Zinc | Immunity, testosterone | 15-30mg |
| Electrolytes | Hydration, nerve function | Daily |
Performance & Energy
| Substance | Primary Use | Typical Dose |
|---|---|---|
| Caffeine | Alertness | Varies |
| Alpha-GPC | Focus (acetylcholine) | 300-600mg |
| L-Tyrosine | Motivation (dopamine) | 500-1000mg |
| Rhodiola Rosea | Fatigue, stress resilience | 200-400mg |
Hormone Support
| Substance | Primary Use | Notes |
|---|---|---|
| Tongkat Ali | Testosterone | 400mg |
| Fadogia Agrestis | Testosterone | Cycle on/off |
| Ashwagandha | Cortisol modulation | 300-600mg |
Metabolic Health
| Substance | Primary Use | Notes |
|---|---|---|
| Berberine | Blood sugar | Take with carbs |
| Fermented Foods | Gut health | 1-4 servings daily |
| Taurine | Cardiovascular, longevity | 500-2000mg |
Caution: Addictive Substances
→ Full list: Complete Supplement Stack