Andrew Huberman Recommended Supplements to Boost Your Health

Boosting your sleep quality, preserving the testosterone level as you age, and reducing stress are just a few results of taking Andrew Huberman supplements. During Joe Rogan’s famous podcast Dr. Huberman answers all the questions regarding brain activity, sleep, and testosterone increase as well as provides a variety of supplements for their improvement. Here, we will present the list and detailed explanation of Andrew Huberman's recommended supplements.

Key takeaways:
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    Medications such as Alpha-GPC, L-Tyrosine, and Phenylethylamine (PEA) are commonly used and recommended by Dr. Andrew Huberman, as they are ones that stimulate cognitive function and improve long-term mental wellness.
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    The Andrew Huberman Sleep Cocktail includes Magnesium L-Threonate, Theanine, and Apigenin and should be taken by people suffering from insomnia.
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    Testosterone increasers are Tongkat Ali and Fadogia Agrestis, which help with improving general sexual performance and drive, in addition to boosting the testosterone level.
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    Although Ashwagandha, cissus quadrangularis, yerba mate, and guayusa teas are very much suggested by Dr. Huberman, some supplements like Melatonin, 5-HTP, and other serotonin precursors should be avoided.

Who is Andrew Huberman?

Dr. Huberman may have come to your attention through various social media platforms, YouTube, or podcasts of his. Andrew Huberman is a neuroscientist at Stanford University, Ph.D., and a founder of Huberman Lab. He has contributed a number of important innovations to neural plasticity — the capacity of our nervous system to rewire and learn new behaviors, abilities, and cognitive functioning — as well as brain development and function.

You may have read and heard about Andrew Huberman supplements, which he implemented in his daily routine himself and follows regularly in order to perform at his best both mentally and physically.

Below, you can find Andrew Huberman supplements list, the dose, and the recommendation for cognitive function, sleep quality, testosterone boost, and other everyday life cases.

Now, we will dive into more detail about each category of suggested supplements for physical and mental improvement.

For cognitive function

  • Alpha-GPC – 300 mg daily.
  • L-Tyrosine – 500 mg daily.
  • Phenylethylamine (PEA) – 500 mg daily.

There are moments when we feel that our brains are not functioning at their maximum potential. As everyone else, Dr. Huberaman can experience periods like these and has multiple supplements to suggest for everyday intake that especially target cognitive function.


A molecule known as alpha-GPC (or alpha-glycerophosphocholine) is generated when a fatty acid present in soy and other plants decomposes. It is used for its capacity to develop an improvement in cognitive function as well as to increase power output in athletes' performance since it appears to stimulate the brain chemical called acetylcholine.

Alpha-GPC is one of Andrew's go-to supplements when he wants to push himself during a demanding workout or work session, and seen as a long-term contribution to his mental wellness.


Dr, Huberman periodically takes L-Tyrosine, the dopamine generator, to improve focus and attentiveness. Many people take this well-known nutritional supplement to increase focus and concentration. It facilitates communication between nerve cells and controls mood.

Phenylethylamine (PEA)

PEA, short for phenylethylamine, is a naturally occurring substance that elevates dopamine. PEA is one of Andrew Huberman's supplements that is generally recognized as safe and effective. Additionally, PEA is a substance that occurs naturally in the body as well as in chocolate. Everything starting from enhancing fitness level to uplifting mood and focus is assisted by phenylethylamine. It functions by urging the body to create the molecules that assist in controlling disorders, like depression.

For sleep

  • Magnesium L-Threonate – 140 mg daily.
  • Theanine – 100-300 mg daily.
  • Apigenin – 50 mg daily.

It is not a secret that the most valuable part of everyone’s life is sleep. It helps you recover, reload and stay productive daily. Andrew Huberman sleep supplements have become popular and even life-saving for many people who struggle with falling asleep. He believes that the majority of people can do it on their own. Nevertheless, for those who don’t, Andrew Huberman Sleep Supplements Cocktail is the ultimate solution.

Magnesium Threonate

Magnesium plays a crucial role in approximately 600 enzymatic activities in the human body. Magnesium supplements help engage the parasympathetic nervous system, which is in charge of regulating the body by reducing muscle tightness and lowering the heart rate.

About 48% of Americans are not taking enough magnesium daily, thus external supplementing with magnesium can significantly improve their sleeping quality.


Another dietary addition that is listed among Andrew Huberman's Sleep Supplements is L-Theanine. The amino acid theanine, which is present in tea, is suggested to generate relaxation through interacting with alpha brain waves. It is known to release mental tension without making a person fatigued. According to studies, consuming it as a food supplement will greatly impact wakefulness.


If you've ever drunk chamomile tea to calm down at night, you're already aware of the benefits of apigenin. According to Andrew, apigenin, one of the most beneficial chamomile tea's components, might assist in fighting insomnia. However, with all the goodness of apigenin, it is a minor estrogen suppressor, which is not recommended for intake among women.

For increasing testosterone

  • Tongkat Ali – 400 mg taken daily.
  • Fadogia Agrestis – 425 mg to 600 mg taken daily.

Men sometimes start feeling less confident as they age. A decline in testosterone levels may be the cause for that. Andrew endorses the need of keeping the body's hormone levels balanced. Still, having said that, before considering Andrew Huberman testosterone supplements, one should first ensure that they are getting enough sleep, involved in some sort of physical activity regularly, eating a nutritious diet, and minimizing long-term stress.

Tongkat Ali

A Southeast Asian plant Tongkat Ali has a number of therapeutic purposes. One of them is testosterone boost. Studies have revealed that it might raise sperm production and semen volumes in addition to possibly elevating testosterone levels. Additionally, it is famous for improving general sexual performance and testicular function.

Fagogia Agrestis

Native Nigerian plant Fadogia Agrestis is known for its stem which might be used as a medicinal herb to heal a number of illnesses as well as help with testosterone improvement. Fadogia Agrestis stimulates the reproductive organs, increasing testosterone levels.

Other supplements Andrew Huberman takes

For reducing stress

There will always be stressful events in life. Realizing how unexpected life may be, we frequently are not able to control the stressors. Instead, we should manage our stress level when we can. To help in this dimension, Andrew Huberman recommends taking the supplement mentioned below.

  • Ashwagandha – 500 mg.

Supplements for Longevity

The question that was always evolving around Andrew Huberman is whether he takes an anti-aging supplement, NMN, which is recommended by Dr. David Sinclair. Up until now, Andrew has stayed quiet on the subject. However, he truly believes we should purchase this particular supplement only from well-established companies that have been independently evaluated in labs and are regarded as reliable by people like Huberman.

Extra supplements

The list of Andrew Huberman supplements does not end here. There are a few additional supplements, recommended by Dr. Huberman, that might be implemented in daily routine. Among those are cissus quadrangularis for boosting serotonin, rhodiola rosea for physical fatigue reduction, yerba mate and guayusa teas for an acceleration of fat burn, and many more.

Supplements Andrew Huberman avoids

Dr. Huberman has indicated some common medications that he doesn’t recommend taking at all.

Among those are:

  • Melatonin

Due to its minor sleep improvements (approx. 3,9 min more), in contrast with outnumbered negative effects.

  • 5-HTP or other serotonin precursors.

While these medications aid in falling asleep ability, they keep Andrew Huberman from sleeping through the night.

If you experience excessively lucid dreams, sleepwalking, or night terrors, avoid using theanine. Not to mention, about 5% of people who take magnesium supplements suffer from digestive issues and stomach aches; in that case – avoid taking it.


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