There are plenty of cardio supps on the market, and it’s hard to know where to start. From cordyceps to colostrum, supplements provide a wide range of benefits, from improvements in brain function to defeating sugar cravings to sleep supplements for a better’s night rest.
Sometimes it helps to have a professional introduce you to the best supplements, depending on your needs/wants. We’re here to introduce you to Andrew Huberman supplements and give you all the information you need to decide which supplement is best for you. What are we waiting for?
Introducing Andrew Huberman
Dr. Andrew Huberman is a professor of neurobiology and ophthalmology at the Stanford School of Medicine. He contributes to neuroscience by studying brain development, plasticity, and neural regeneration and repair fields. He developed the Huberman Lab podcast about how our brain’s connections with our body’s organs contribute to our insights and overall health. His many contributions to the human body set him apart from others.
Andrew Huberman’s Supplements
Now that you understand more about Andrew Huberman’s background and his contributions to brain health, let’s look at what supplements Huberman uses daily based on different needs.
General Health Supplements
- Eicosapentaenoic/Omega 3 – Eicosapentaenoic is an essential fatty acid that reduces cell inflammation and is naturally found in fatty fish like salmon. Omega 3 is a polyunsaturated fatty acid best known for reducing the risk of heart disease. Together, these supplements contribute to better overall health. The recommended dosage is 1,000mg daily with brands like Viva Naturals Triple Strength, Carlson Maximum, Thorne Super EPA, and Momentous. Some side effects include nausea, diarrhea, and belching.
- Creatine – An amino acid known for contributing to ATP in muscles and the brain, creatine supplementation improves mood and increases physical performance. A daily dosage is 5g with supplements like Momentous-Creatine, Now-Creatine, and Thorne-Creatine. Possible side effects include weight gain, muscle cramps, muscle strains/pulls, and nausea.
- Vitamin D – A fat-soluble vitamin that enhances the absorption of calcium, magnesium, and phosphate, vitamin D helps build healthy bones. Without Vitamin D, other minerals cannot be absorbed into the body, leading to health issues. The daily vitamin D dosage is 5,000-10,000IU with supplement brands like Thorne D3 and Momentous. Side effects include weakness, constipation, nausea/vomiting, weight loss, and decreased appetite.
- Spirulina – Less commonly known, spirulina is a blue-green algae safe for consumption. It contains protein and minerals that contribute to a healthy immune system by boosting white blood cell production and antibodies throughout the human body. Daily dosage varies between 1-8g depending on your doctor’s recommendation. An excellent brand for spirulina is Athletic Greens. Some side effects include headaches, nausea, and trouble sleeping.
- Ashwagandha – Ashwagandha is an evergreen shrub that helps reduce stress. Chemicals found in ashwagandha have a calming effect on the brain, lower blood pressure, and boost the immune system. The daily recommended dosage is 250-600mg using brands like Jarrow, Now, and Pure Encapsulations. Some potential side effects are nausea/vomiting and diarrhea.
- Multivitamin – A multivitamin containing essential fatty acids and vitamins like B6 and B12, which boost cognitive decline, is vital, especially as we age. Andrew Huberman recommends taking a multivitamin daily of one serving and recommends Opti-men for men maintaining healthy testosterone levels. Some side effects include anything from tooth staining to muscle weakness and increased urination to stomach bleeding and uneven heart rate.
Supplements to Reduce Sugar Cravings
- Berberine – This bioactive compound is found in multiple plant species and is known for reducing blood sugar levels by activating an enzyme called AMP-activated protein kinase. This enzyme plays a vital role in regulating metabolism and reducing sugar cravings. The daily dosage recommendation for berberine is anywhere from 900-1500mg, and the recommended brand is Thorne. Some side effects include diarrhea, constipation, flatulence, and stomach pain.
- Cinnamon – When in doubt, cinnamon will do the trick in reducing blood sugar levels. It works by slowing digestion, leading to sugar entering the blood slower. Recommended dosage varies between 1-6g with brands like NutriCost. Some side effects of cinnamon are allergic reactions and sores in the mouth.
Libido Increasing Supplements
- Maca – A vegetable supplement related to broccoli, maca contains high levels of iron and iodine that keeps the metabolism working. It offsets SSRI-induced sexual dysfunction, promoting a better libido. The daily dosage is 2-3g, and a great brand is Now. The great thing about maca is there are no known side effects.
- Tongkat Ali – This herbal supplement increases testosterone levels while increasing libido. A dosage of 400mg is recommended per day with brands like Double Wood. Side effects include irritability, insomnia, and restlessness.
- Magnesium Threonate, Theanine, and Apigenin – Magnesium threonate is a highly absorbable form of magnesium that promotes better sleep. Theanine is an amino acid that reduces stress levels. Finally, Apigenin is a flavonoid found in plants like chamomile that promotes sleep. Together, these supplements help with better sleep with a daily dosage of 140mg of magnesium threonate, 100-300mg of theanine, and 50mg of apigenin. The best supplements are Life Extension, Double Wood, and Momentous. Some side effects are nausea, cramping, headaches, irritability, and diarrhea.
- Glycine and GABA – The combination of glycine, an amino acid naturally made by the body and consumed through foods, and GABA (Gamma-Aminobutyric Acid), a neurotransmitter that reduces anxiety and helps people sleep better. The correct dosage is 2g of glycine daily and 100mg of GABA daily. Brands like Thorne and Double Wood are best. Side effects are nausea, vomiting, and drowsiness.
- Myo-Inositol – A sugar in the body that contributes to brain function, is excellent for promoting better sleep. Taking it every third night at 30-60 minutes before bed at 900mg is recommended. The best brands are Momentous, Life Extension, and Jarrow.
- Tongkat Ali and Fadogia Agrestis – The combination of Tongkat Ali, which helps the libido while increasing testosterone, and fadogia agrestis, a plant known for correcting erectile dysfunction, are excellent ways of maintaining healthy testosterone levels. A daily dose is 400mg of tongkat ali and 425mg of fadogia agrestis. Some brands to try are Momentous and Double Wood. There are no bad side effects.
Nootropics (Brain Supplements)
- Alpha GPC – This natural choline compound enhances dopamine and serotonin levels boosting cognitive function. It is taken daily at 300mg. Brand names like Double Wood, Jarrow, and Momentous are best. Side effects include heartburn, headache, insomnia, dizziness, confusion, and skin rash.
- Garlic – This herb is excellent due to its multiple antioxidants and anti-inflammatory properties. A recommended daily dosage is 600mg with brands like Solaray. Side effects include bad breath, heartburn, and nausea.
- L-Tyrosine – L-Tyrosine is a non-essential amino acid that works in the production of neurotransmitters like dopamine. The daily dosage is 500mg with brands like Thorne, Now, and Momentous. Some side effects are insomnia, restlessness, heart palpitations, headaches, nausea, and heartburn.
- Anthocyanins are water-soluble vacuolar pigments with antioxidant properties found in dark berries. A daily supplement dosage is 5-10g with brands like Life Extensions. Some side effects include kidney damage.
- Choline – An essential nutrient for the human body, choline aids in brain function and regulates our moods. It is taken daily at 500-1000mg with brands like Life Extension and Pure Encapsulation. Some side effects are vomiting, fishy body odor, heavy sweating and salivation, low blood pressure, and liver damage.
- Glutamine – With a daily dose of 1-10g, the amino acid glutamine is known for promoting brain health. Brands like Thorne, Now, and Momentous are some of the best. The side effects of glutamine include blood in urine, changes in skin color, cold hands and feet, trouble swallowing, fast heartbeat, frequent and painful urination, skin rashes, and lightheadedness.
- Phenylethylamine – Phenylethylamine is an organic compound found naturally in the human body. It increases dopamine receptors in the brain to improve focus. A daily dosage is 500mg of brands like Life Extension. Side effects include headaches, heart issues, shivering, confusion, and anxiety.
- Huperzine A – A compound derived from Chinese club moss, huperzine A works by increasing dopamine and acetylcholine, which improves focus. A daily recommended amount is anywhere from 200-500mcg, but consulting a doctor first is recommended. Top brands include Nootropics and Life Extension. Side effects of huperzine A are nausea, diarrhea, vomiting, blurred vision, slurred speech, sweating, and restlessness.
Fat Burning Supplements
- Theanine – Theanine is an amino acid that comes at L-theanine or D-theanine. It’s found in tea and mushrooms and reduces stress and increases relaxation. It is used to blunt the effects of caffeine on nerve cells. The daily dosage is 100-200mg to reduce caffeine’s effects. The top brands are Life Extension, Momentous, and Double Wood. Some side effects are headaches, nausea, and irritability.
- GLP-1, Yerba Mate, and Guayusa Teas – These hormones in teas accelerate fat burning by increasing insulin in the body and slowing the release of sugar into the blood. The daily dosages vary, so it’s best to ask a licensed professional before taking these supplements. Some top brands are Now and Life Extension. The side effects include insomnia, nausea, and increased heart rate.
- Caffeine – Caffeine is known for eliminating brain fog, but it’s also excellent for weight loss. Taking 100-400mg before exercising increases fat oxidation. A top brand is NutriCost. Side effects of caffeine include accelerated heart rate, shakiness, headaches, insomnia, dizziness, dehydration, and dependency.
- Acetyl-L-Carnitine – A form of L-carnitine, acetyl-L-carnitine is an amino acid found in cells. It increases activity throughout nerve cells and plays a major role in changing fat into energy. Daily dosage varies anywhere from 600-2,500mg depending on the person and what it is being used to help. Contact your physician to get the correct dosage before adding this supplement to your diet. The top brands include Now and Life Extension. Some side effects are nausea, vomiting, dry mouth, headaches, and restlessness.
Final Thoughts on Andrew Huberman Supplements
Whether you take Andrew Huberman’s supplements due to cognitive decline, to increase alpha brain waves, or for chronic stress relief, there is something for everyone. His background in neuroscience which he discusses on the Huberman Lab podcast showcases the best supplements and how they can impact the body in a positive way.
Getting advice on supplementation from a trusted source enables you to improve your body’s overall health and Dr. Andrew Huberman does not disappoint.