Topics Huberman Supplements
45 episodes · 91 on-air mentions · all host-spoken, all timestamped

Huberman Supplements

The complete Huberman supplements list, straight from Andrew Huberman’s own words on Huberman Lab: the sleep stack, creatine, alpha-GPC, omega-3s, vitamin D3 and everything else he says he personally takes or recommends, each one quoted verbatim and linked to the exact moment he said it.

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Magnesium Threonate · 11 on-air mentions

  • “For many people, however, taking 145 milligrams of magnesium 3en8ate can be very beneficial.”
    00:26:27Andrew Huberman · Huberman Lab · Jun 2026
  • “I've been taking magnesium threonate for, gosh, well over a decade because I learned that it was the form that most readily crosses the blood-brain barrier”
    00:42:37Andrew Huberman · Huberman Lab · Oct 2025
  • “still a big fan of things like magnesium 3 and8 um appenine which is a chemom mile derivative”
    01:35:30Andrew Huberman · Huberman Lab · Oct 2024
  • “the supplements that I recommend when people ask for supplement recommendations specifically are magnesium 3 and... interchangeable with magnesium bisglycinate”
    02:20:21Andrew Huberman · Huberman Lab · May 2024
  • “the other supplements that I take and recommend for sleep, such as magnesium 3 and 8, apigenin, and theanine.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
Every Magnesium Threonate mentionSee it on Amazon

L-Theanine · 10 on-air mentions

  • “100 to 400 millig of theanine taken again alone or in combination ... many people find allows them to ... fall asleep really deeply”
    00:26:58Andrew Huberman · Huberman Lab · Jun 2026
  • “100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.”
    00:31:48Andrew Huberman · Huberman Lab · Nov 2024
  • “the third is theanine which is known to have a a mild uh anti-anxiety uh component to it”
    02:20:21Andrew Huberman · Huberman Lab · May 2024
  • “the other supplements that I take and recommend for sleep, such as magnesium 3 and 8, apigenin, and theanine.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
  • “So I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack about 30 to 60 minutes prior to sleep.”
    00:19:19Andrew Huberman · Huberman Lab · Dec 2022
Every L-Theanine mentionSee it on Amazon

Omega-3 / Fish Oil · 9 on-air mentions

  • “my blood profiles were pretty good, but they improved pretty dramatically when I started taking Lovaza. So, I'm grateful to you for encouraging the omega-3”
    02:25:22Andrew Huberman · Huberman Lab · Mar 2026
  • “getting above a thousand milligrams, and probably even closer to 2,000 milligrams per day of EPAs, can be beneficial for mood”
    00:34:46Andrew Huberman · Huberman Lab · Jul 2025
  • “I personally am a big believer in supplementing with liquid form fish oil that's what I do”
    01:45:43Andrew Huberman · Huberman Lab · Jul 2024
  • “supplementing with omega-3 fatty acids to a point where you're getting above one gram per day of EPA is not just going to be beneficial for treating and reducing the frequency and intensity of one particular type of headache but many types”
    01:30:25Andrew Huberman · Huberman Lab · Feb 2023
  • “The fourth item in the list of commonly suggested supplements for men and women wishing to optimize egg and sperm quality, respectively, is omega-3 fatty acids.”
    04:01:08Andrew Huberman · Huberman Lab · Jan 2023
Every Omega-3 / Fish Oil mentionSee it on Amazon

Apigenin · 9 on-air mentions

  • “the three main supplements in that category or that kit of sleep supplements ... are magnesium thriionate ... apagenine ... and theonine.”
    00:25:24Andrew Huberman · Huberman Lab · Jun 2026
  • “I take 50 milligrams of apagenine in capsule form every night before I go to sleep. I've been doing that for well over eight years now.”
    01:48:36Andrew Huberman · Huberman Lab · Aug 2025
  • “the other compound that I think deserves attention is appenine ... which is what's found in chamomile I take it before bedtime 50 milligrams”
    00:25:30Andrew Huberman · Huberman Lab · Mar 2025
  • “the other one is appenine which is a essentially a derivative of chamomile”
    02:20:21Andrew Huberman · Huberman Lab · May 2024
  • “the other supplements that I take and recommend for sleep, such as magnesium 3 and 8, apigenin, and theanine.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
Every Apigenin mentionSee it on Amazon

Creatine · 8 on-air mentions

  • “So, I personally take creatine, 5 g per day, and have for a very long time.”
    00:07:16Andrew Huberman · Huberman Lab · Sep 2025
  • “I and many other people supplement with 5 to 10 gram of creatine monohydrate per day I do that because it has benefits for muscle strength”
    02:11:08Andrew Huberman · Huberman Lab · Jun 2024
  • “I take 5 to 10 grams of creatine, just creatine monohydrate powder. Frankly, any creatine monohydrate powder should be sufficient.”
    00:25:45Andrew Huberman · Huberman Lab · Feb 2024
  • “people with headache and in particular people with TBI ought to consider supplementing with creatine in order to deal with their headaches”
    01:11:16Andrew Huberman · Huberman Lab · Feb 2023
  • “I take 5 grams a day of creatine monohydrate. I do it for the tissue volumizing effects, so for exercise benefits, but also for the cognitive effects.”
    01:03:52Andrew Huberman · Huberman Lab · Dec 2022
Every Creatine mentionSee it on Amazon

Alpha-GPC · 7 on-air mentions

  • “I will take 500 mg of PEA and I'll take 300 mg of alpha-GPC. It leads to a sharp but very transient increase in dopamine”
    00:31:10Andrew Huberman · Huberman Lab · Aug 2025
  • “Alpha GPC taken in 300 milligram form 10 to 30 minutes before a about of cognitive work or a about of physical work will increase your focus”
    00:07:16Andrew Huberman · Huberman Lab · Sep 2022
  • “The most effective one I've found is Alpha-GPC. Alpha-GPC consumed at dosages of 300 milligrams to 600 milligrams prior to a work about... greatly increase one's ability to focus”
    01:30:05Andrew Huberman · Huberman Lab · Sep 2022
  • “I take 300 milligrams of Alpha-GPC now and again, before some cognitive work, sometimes before workouts, and I do subjectively feel that it narrows my focus”
    01:00:16Andrew Huberman · Huberman Lab · Aug 2022
  • “Supplements that I have used and do use for increasing acetylcholine are things like Alpha GPC or Huperzinene.”
    01:41:21Andrew Huberman · Huberman Lab · Jul 2022
Every Alpha-GPC mentionSee it on Amazon

Myo-Inositol · 7 on-air mentions

  • “The other thing that I sometimes use is 900 milligrams of inositol which makes it easier for me to fall back asleep when I wake up in the middle of the night”
    02:21:25Andrew Huberman · Huberman Lab · May 2024
  • “taking 900 milligrams of myo-inositol prior to sleep, which is something that I do, along with the other supplements that I take and recommend for sleep.”
    03:56:27Andrew Huberman · Huberman Lab · Jan 2023
  • “the recommendation is that women take 1 to 5 grams of myo-inositol but also D-chiro inositol because of the ways that it can balance androgens.”
    03:59:03Andrew Huberman · Huberman Lab · Jan 2023
  • “taking 900 milligrams of myo-inositol in addition to the other sleep stack that I just described greatly enhances my ability to fall asleep and to get terrific quality sleep”
    00:21:26Andrew Huberman · Huberman Lab · Dec 2022
  • “I take inositol, a 900 milligrams of myo-inositol every third night or so in order to improve my sleep.”
    01:54:33Andrew Huberman · Huberman Lab · Jul 2022
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Tongkat Ali · 5 on-air mentions

  • “I take Tonga Ali ... that has lowered my sex hormone binding globulin freeing up a bit more testosterone it's why I like it”
    02:20:37Andrew Huberman · Huberman Lab · Jul 2024
  • “when taken at 400 milligrams per day... tongkat ali has been shown to increase free testosterone by way of reducing something called sex hormone binding globulin.”
    04:03:47Andrew Huberman · Huberman Lab · Jan 2023
  • “I take 400 milligrams of tongkat ali per day. I take it early in the day because it has a bit of a stimulant effect”
    01:18:32Andrew Huberman · Huberman Lab · Dec 2022
  • “the dosage that I've been using for years now is, it's 400 milligrams taken once a day, typically early in the day”
    01:48:28Andrew Huberman · Huberman Lab · Apr 2022
  • “Another substance that has been shown to increase libido across a range of human populations is so-called Tongkat Ali.”
    02:25:42Andrew Huberman · Huberman Lab · Feb 2022
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L-Tyrosine · 5 on-air mentions

  • “I do use L-tyrosine from time to time for enhancing focus and motivation, but I want to emphasize from time to time.”
    00:30:09Andrew Huberman · Huberman Lab · Aug 2025
  • “at a subjective level, I can feel a meaningful increase in alertness and focus from 500 milligrams of L-tyrosine”
    01:18:58Andrew Huberman · Huberman Lab · Jan 2024
  • “one of the most efficient ways to do that is by ingestion of the amino acid L-tyrosine.”
    01:33:44Andrew Huberman · Huberman Lab · Sep 2022
  • “The other two supplements that can increase dopamine in a short-term way, but in a significant way, are L-tyrosine so you can buy that as a supplement amino acid. I sometimes take this.”
    01:13:33Andrew Huberman · Huberman Lab · Jul 2022
  • “I do use L-tyrosine from time to time for enhancing focus and motivation, but I want to emphasize from time to time.”
    02:04:27Andrew Huberman · Huberman Lab · Sep 2021
Every L-Tyrosine mentionSee it on Amazon

PEA (Phenylethylamine) · 5 on-air mentions

  • “I personally take PEA from time to time as a focus and work aid in order to do intense bouts of work.”
    00:30:40Andrew Huberman · Huberman Lab · Aug 2025
  • “Confession here, I take 500 milligrams of it every morning. Makes you feel pretty good. It's a little mild stimulant. I've been doing that for years.”
    02:33:20Andrew Huberman · Huberman Lab · Aug 2025
  • “there's one other compound that I've used from time to time and that I continue to use in order to increase focus and concentration and that's phenylethylamine.”
    01:43:03Andrew Huberman · Huberman Lab · Sep 2022
  • “the other supplement that I certainly use, and that I know a number of other people use is more fast-acting, but more potent, which is phenylethylamine.”
    01:14:36Andrew Huberman · Huberman Lab · Jul 2022
  • “I personally take PEA from time to time as a focus and work aid in order to do intense bouts of work... I will take 500 milligrams of PEA”
    02:07:39Andrew Huberman · Huberman Lab · Sep 2021
Every PEA (Phenylethylamine) mentionSee it on Amazon

Zinc · 3 on-air mentions

  • “I take what most people would consider very high levels of zinc and I've been doing it for a long time and I'm going to continue to do it because I do my blood work and it works for me”
    02:25:24Andrew Huberman · Huberman Lab · Feb 2025
  • “there are pretty darn good data that support supplementing with zinc as a way to combat colds and flu in particular colds”
    01:54:12Andrew Huberman · Huberman Lab · Jan 2024
  • “if you're a male and you're interested in improving sperm quality and your testosterone levels overall for whatever reason, zinc likely is a good candidate.”
    04:09:33Andrew Huberman · Huberman Lab · Jan 2023
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Ashwagandha · 3 on-air mentions

  • “I do take it when I'm in these times when things are particularly stressful. So, social connection and some supplementation”
    00:30:58Andrew Huberman · Huberman Lab · Jan 2025
  • “the potential benefits for some people, not all, of ashwagandha and its role in blunting cortisol... It's a supplement that I've benefited from”
    01:21:27Andrew Huberman · Huberman Lab · Mar 2021
  • “The other supplement that can be very useful is ashwagandha. Ashwagandha is known to lower anxiety and cortisol.”
    01:23:11Andrew Huberman · Huberman Lab · Mar 2021
Every Ashwagandha mentionSee it on Amazon

Vitamin D3 · 2 on-air mentions

  • “I take Lovaza, I take vitamin D, D3. I take a lot. I take 5 to 8,000 IU per day and I get sunlight.”
    02:29:32Andrew Huberman · Huberman Lab · Mar 2026
  • “in general, getting above a 1,000 milligrams of EPA per day to keep inflammation low or relatively low. Vitamin D and in some cases, magnesium malate.”
    01:39:43Andrew Huberman · Huberman Lab · May 2021
Every Vitamin D3 mentionSee it on Amazon

Magnesium (other forms) · 2 on-air mentions

  • “Certain forms of magnesium in particular, magnesium malate, M-A-L-A-T-E. Have been shown to be useful for removing or reducing the amount of delayed onset muscle soreness.”
    01:57:54Andrew Huberman · Huberman Lab · Jun 2021
  • “Vitamin D and in some cases, magnesium malate. Magnesium malate seems to be particularly effective in offsetting delayed onset muscle soreness.”
    01:39:43Andrew Huberman · Huberman Lab · May 2021
Every Magnesium (other forms) mentionSee it on Amazon

LMNT Electrolytes · 1 on-air mention

  • “these days I'm fond of taking what's called "LMNT."... LMNT is a product that essentially contains electrolytes: sodium, potassium, as well as magnesium malate”
    01:06:47Andrew Huberman · Huberman Lab · Jul 2021
Every LMNT Electrolytes mentionSee it on Amazon

Dao Enzyme (Diamine Oxidase Supplement) · 1 on-air mention

  • “I actually take an enzyme. I think it's called DAO. Very inexpensive little it's like a tiny tiny pill that for digesting histamines”
    01:08:54Andrew Huberman · Huberman Lab · Jun 2026
Every Dao Enzyme (Diamine Oxidase Supplement) mentionSee it on Amazon

Magnesium Bisglycinate · 1 on-air mention

  • “interchangeably with that one could use magnesium bisglycinate. I do consider those interchangeable because both cross into cells and cross the blood brain barrier”
    00:18:18Andrew Huberman · Huberman Lab · Dec 2022
Every Magnesium Bisglycinate mentionSee it on Amazon

Sulforaphane · 1 on-air mention

  • “in my case, after researching this episode, I opted to start taking 50 mg, 5 0 mg of sulforaphane per day. I'm going to see how that goes.”
    01:07:12Andrew Huberman · Huberman Lab · Oct 2024
Every Sulforaphane mentionSee it on Amazon

NMN · 1 on-air mention

  • “I take sublingual nmn each day um it makes my hair grow ridiculously fast ... makes my nails grow really fast”
    01:54:16Andrew Huberman · Huberman Lab · Oct 2024
Every NMN mentionSee it on Amazon

FAQ: Huberman Supplements

What supplements does Andrew Huberman take?

Across 45 Huberman Lab episodes indexed here he personally names 19 supplements on air, led by Magnesium Threonate, L-Theanine, Omega-3 / Fish Oil. Every mention is quoted and timestamped above.

What does Huberman take for sleep?

His sleep stack, magnesium threonate, apigenin and theanine, plus myo-inositol, has its own page: see the Huberman sleep cocktail breakdown.

What does Huberman take for focus?

Alpha-GPC is his most-mentioned focus supplement (7 on-air mentions; he describes taking 300 mg before demanding cognitive work), alongside occasional L-tyrosine and PEA.

Is this medical advice?

No. FixYrMind documents what experts said publicly and links every claim to its source. It is not medical advice, talk to your doctor before starting any supplement.

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