As a neuroscientist and host of the Huberman Lab podcast, Dr. Andrew Huberman demystifies supplements with a rigorous, evidence-based lens. He emphasizes that supplements aren't magic bullets—they're tools to fill gaps after prioritizing sleep, exercise, nutrition, and sunlight exposure.
Drawing from his 2025 routines and discussions with experts like Dr. Rhonda Patrick and Dr. Peter Attia, here’s a curated list of his top recommendations—targeting energy, focus, sleep, hormones, and longevity—with exact dosages and rationale.
1. Vitamin D3 (with K2)
Huberman's Take: Essential for hormone regulation, immune function, and mood. He calls it a "foundational" supplement—aim for blood levels of 40–60 ng/mL. Pair with K2 to prevent calcium buildup in arteries.
Dose: 5,000–10,000 IU daily, with a fatty meal.
Why It Works: Regulates over 1,000 genes; deficiency links to fatigue and depression.
2. Omega-3 Fatty Acids (EPA/DHA from Fish Oil)
Huberman's Take: A non-negotiable for brain health and reducing inflammation. He prioritizes EPA for mood and cardiovascular benefits—citing studies showing 1–3g EPA cuts depression risk by 20%.
Dose: 2–3g EPA daily; test your Omega-3 Index for personalization.
Why It Works: Supports neural plasticity and heart rhythm—Huberman calls it "brain food."
3. Magnesium (Threonate or Bisglycinate)
Huberman's Take: Involved in 300+ reactions, it's his go-to for sleep, stress reduction, and migraine prevention. Threonate crosses the blood-brain barrier for cognitive perks; take 30–60 minutes before bed.
Dose: 140–400mg elemental magnesium nightly.
Why It Works: Calms the nervous system; Huberman notes it protects against hearing loss too.
4. Creatine Monohydrate
Huberman's Take: Beyond muscles, it's a brain booster for short-term memory and energy. He takes it daily, even on rest days, highlighting its role in ATP production for mental fatigue.
Dose: 5g daily, anytime.
Why It Works: Meta-analyses show cognitive gains; safe and cheap.
5. NMN or NR (Nicotinamide Riboside)
Huberman's Take: Boosts NAD+ for cellular energy and repair—not primarily for longevity, but for feeling sharper. He experiments personally: immediate effects on vitality outweigh unproven lifespan extension.
Dose: 500mg–2g sublingual daily.
Why It Works: Supports mitochondria; Huberman advises cycling to assess tolerance.
6. Apigenin
Huberman's Take: A chamomile-derived sleep aid that quiets brain chatter without grogginess. Part of his wind-down stack with magnesium and theanine.
Dose: 50mg, 30–60 minutes before bed.
Why It Works: Binds GABA receptors for calm; rotate to avoid tolerance.
A Quick Reference to the Essentials
| Supplement | Daily Dose | Primary Benefit | When to Take |
|---|---|---|---|
| Vitamin D3 + K2 | 5,000–10,000 IU | Immunity, mood, hormones | Morning, with fat |
| Omega-3 (EPA) | 2–3g | Brain health, inflammation | With meals |
| Magnesium | 140–400mg | Sleep, stress, cognition | Evening |
| Creatine | 5g | Energy, memory | Anytime |
| NMN/NR | 500mg–2g | Cellular vitality | Morning, sublingual |
| Apigenin | 50mg | Relaxation, sleep onset | Before bed |
Huberman's Pro Tips
- Test, Don't Guess: Bloodwork for Vitamin D, Omega-3 Index, and magnesium—personalize like a scientist.
- Behaviors First: Supplements amplify, not replace, 8–9 hours sleep, resistance training, and whole foods.
- Cycle and Rotate: Avoid dependency—e.g., vary sleep aids every few nights.
- Quality Matters: Single-ingredient, third-party tested (e.g., Momentous or Renue by Science brands he mentions).
Disclaimer: This is educational; not medical advice. Always consult a healthcare provider before starting supplements.