Huberman doesn't mess around with random supplements for peak health and performance.
He treats it like a controlled experiment.
Last night on Reddit, I found the most comprehensive breakdown of his ENTIRE supplement stack: 🧵
He treats it like a controlled experiment.
Last night on Reddit, I found the most comprehensive breakdown of his ENTIRE supplement stack: 🧵
First off, Huberman has 3 non-negotiable principles when it comes to supplementation:
1) Adjust everything based on bloodwork every 3-6 months.
2) Source everything from verified third-party tested brands.
3) Use specific timing down to the hour
Here are his stacks:
1) Adjust everything based on bloodwork every 3-6 months.
2) Source everything from verified third-party tested brands.
3) Use specific timing down to the hour
Here are his stacks:
→ The morning fasted stack
• AG1 greens (everyone has a podcast code for this, but he genuinely takes it for over a decade).
• Fish Oil - 2g EPA/DHA with specific ratios for anti-inflammatory benefits.
• Vitamin D3 - 5,000-10,000 IU (seasonally adjusted).
• AG1 greens (everyone has a podcast code for this, but he genuinely takes it for over a decade).
• Fish Oil - 2g EPA/DHA with specific ratios for anti-inflammatory benefits.
• Vitamin D3 - 5,000-10,000 IU (seasonally adjusted).
Plus NMN, a longevity compound (consumes 1g, sublingually).
Same brand Joe Rogan uses (Renue by Science) because the FDA crackdown made this harder to find.
Converts to NAD+ for cellular energy and DNA repair as we age.
Same brand Joe Rogan uses (Renue by Science) because the FDA crackdown made this harder to find.
Converts to NAD+ for cellular energy and DNA repair as we age.
→ The pre-workout/work focus protocol
• L-Tyrosine (500-1000mg for dopamine boost), but never after 2pm due to sleep interference.
• Alpha-GPC (300-600mg for laser concentration), only 4 days per week to avoid tolerance.
• Caffeine (90-200mg with weirdly specific timing rules).
• L-Tyrosine (500-1000mg for dopamine boost), but never after 2pm due to sleep interference.
• Alpha-GPC (300-600mg for laser concentration), only 4 days per week to avoid tolerance.
• Caffeine (90-200mg with weirdly specific timing rules).
He told Tim Ferriss:
"I'll take Alpha-GPC before a deep work session, podcast recording, or even before a workout that requires concentration."
This stuff is legit according to Reddit users who've tried the exact protocol.
Strategic timing prevents the afternoon crash.
"I'll take Alpha-GPC before a deep work session, podcast recording, or even before a workout that requires concentration."
This stuff is legit according to Reddit users who've tried the exact protocol.
Strategic timing prevents the afternoon crash.
→ The afternoon stress management stack
• Ashwagandha (600mg but ONLY when stressed, not daily like most people make the mistake of doing).
• Rhodiola (100-200mg for fatigue, cycles on/off strategically).
Both are situational tools, not daily crutches.
• Ashwagandha (600mg but ONLY when stressed, not daily like most people make the mistake of doing).
• Rhodiola (100-200mg for fatigue, cycles on/off strategically).
Both are situational tools, not daily crutches.
→ The evening sleep cocktail
• Magnesium Threonate (300-400mg of the expensive Magtein branded stuff).
• Apigenin (50mg) - concentrated chamomile compound.
• L-Theanine (200-400mg) and Glycine (2g).
• Magnesium Threonate (300-400mg of the expensive Magtein branded stuff).
• Apigenin (50mg) - concentrated chamomile compound.
• L-Theanine (200-400mg) and Glycine (2g).
Funny thing, we use MagTein in our Jigsaw Brain Boost formula.
But if Huberman's main goal is sleep, our MagSoothe with magnesium glycinate would probably work better for him.
jigsawhealth.com/products/magso…
But if Huberman's main goal is sleep, our MagSoothe with magnesium glycinate would probably work better for him.
jigsawhealth.com/products/magso…
This protocol turned "garbage tier" sleep into refreshed mornings for thousands of Reddit users.
"Dramatically improved my ability to fall asleep and stay asleep," Huberman states.
The threonate form was developed by MIT researchers to cross the blood-brain barrier.
"Dramatically improved my ability to fall asleep and stay asleep," Huberman states.
The threonate form was developed by MIT researchers to cross the blood-brain barrier.
→ The testosterone optimization stack
• Tongkat Ali (400mg daily, never cycles), but the effects show after 2-3 months.
• Fadogia Agrestis (600mg cycled 8 weeks on/2 weeks off).
• Zinc (15mg) and Boron (3mg) for testosterone support.
• Tongkat Ali (400mg daily, never cycles), but the effects show after 2-3 months.
• Fadogia Agrestis (600mg cycled 8 weeks on/2 weeks off).
• Zinc (15mg) and Boron (3mg) for testosterone support.
This part blew minds and is rarely discussed publicly:
"The effects tend to improve into the second and third months. I never cycle it," he said about Tongkat Ali.
Unlike most testosterone supplements that require cycling.
"The effects tend to improve into the second and third months. I never cycle it," he said about Tongkat Ali.
Unlike most testosterone supplements that require cycling.
Testosterone effects took 2+ months and might be placebo according to some Reddit users.
That's why he repeatedly states:
Sleep, nutrition, exercise, these are the foundation.
Supplements only fill the gaps or give targeted benefits.
That's why he repeatedly states:
Sleep, nutrition, exercise, these are the foundation.
Supplements only fill the gaps or give targeted benefits.
→ The strategic "sometimes" list
• Garlic extract (600mg for immune system), it pairs with Alpha-GPC to reduce TMAO risk.
• Ginger extract (for inflammation), take 1g with meals for gastric emptying.
• Multivitamin (but only 3x per week, not daily).
• Garlic extract (600mg for immune system), it pairs with Alpha-GPC to reduce TMAO risk.
• Ginger extract (for inflammation), take 1g with meals for gastric emptying.
• Multivitamin (but only 3x per week, not daily).
Plus creatine (5g daily but for brain function, not gym gains).
Research shows it can improve short-term memory and executive function, especially if you’re sleep-deprived or vegetarian.
Dr. Andy Galpin called it the "Michael Jordan" of supplements.
Research shows it can improve short-term memory and executive function, especially if you’re sleep-deprived or vegetarian.
Dr. Andy Galpin called it the "Michael Jordan" of supplements.
The biggest lesson from following his protocols:
Supplements are tools, not magic bullets.
They work best when you've mastered sleep, nutrition, exercise and stress management first.
Supplements are tools, not magic bullets.
They work best when you've mastered sleep, nutrition, exercise and stress management first.
Science gave us these tools.
Huberman showed us how to use them systematically.
The rest is strategic self-experimentation with bloodwork to guide decisions.
You can read the full article here:
Credits to "The Bircher Bar" for the hook image.brainflow.co/dr-andrew-hube…
Huberman showed us how to use them systematically.
The rest is strategic self-experimentation with bloodwork to guide decisions.
You can read the full article here:
Credits to "The Bircher Bar" for the hook image.brainflow.co/dr-andrew-hube…
A bit about me: I've spent 20 years in the health industry learning what mainstream medicine won't tell you.
Survived cancer, healed physical conditions through meditation, built a supplement company jigsawhealth.com
Survived cancer, healed physical conditions through meditation, built a supplement company jigsawhealth.com
Thanks for reading!
I've spent 20 years researching what actually moves the needle on health.
Follow @realPatrickJr if you want the unfiltered truth about health optimization.
I've spent 20 years researching what actually moves the needle on health.
Follow @realPatrickJr if you want the unfiltered truth about health optimization.
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