Reviewing Andrew Huberman’s Supplement Routine in 2025

Stanford University neuroscientist Dr. Andrew Huberman takes supplementation to another level. His protocol includes over 25 different compounds, each carefully timed and cycled based on the latest research.

But here’s the million-dollar question: Is this extensive routine worth following? Or is it overkill for the average person?

Let’s break down his complete supplement stack and see which ones deserve a spot in your cabinet.

Andrew Huberman’s Complete Supplement Routine

Here’s everything the Stanford professor takes with known dosages:

Foundation Supplements:

• Vitamin D3 (5,000-10,000 IU)
• Vitamin K2
• AG1 (Athletic Greens)
• Omega-3 fatty acids (2-3g EPA)

Testosterone Support:

• Tongkat Ali (400 mg)
• Fadogia Agrestis (600 mg)
• Zinc (15 mg)
• Boron (2-4 mg)

Sleep Stack:

• Magnesium L-Threonate (140 mg)
• L-Theanine (100-300 mg)
• Apigenin (50 mg)
• Inositol (900 mg) – occasional
• GABA (100 mg) – occasional
• Glycine (2g) – occasional

Cognitive Enhancement:

• Alpha-GPC (300-600 mg)
• Creatine Monohydrate (5g)
• L-Tyrosine (500-1,000 mg)
• Phenylethylamine (500 mg)

Longevity Support:

• NMN (1-2g)
• NR (500 mg)
• L-Glutamine (1-10g)

Stress Management:

• Ashwagandha (cycled)
• Rhodiola Rosea
• Grapeseed Extract (400-800 mg)

Others:

• Ginger Root (during meals for digestion)
• Digestive Enzymes (during meals for digestion)
• Caffeine
• N-Acetyl Cysteine (NAC) (taken to fight off colds)

Now let’s examine each category to see what’s worth your investment.

Foundation Supplements: The Non-Negotiables

Dr. Huberman’s supplement philosophy begins with establishing a robust nutritional foundation through what he terms “base supplements.”

These form the cornerstone of his daily routine and are designed to address fundamental physiological needs that diet alone may not adequately fulfill.

Vitamin D3: The Hormone Disguised as a Vitamin

Huberman takes 5,000-10,000 IU daily, viewing it as a steroid hormone rather than just a vitamin. It modulates over 1,000 gene expression pathways.

The Science Says: Rock-solid evidence for immune function, mood, and bone health. Most people are deficient¹.

Our Verdict: Essential. Start with 4,000 IU and test your levels.

Vitamin K2: The Calcium Traffic Controller

He pairs K2 with D3 to prevent calcium from depositing in arteries.

The Science Says: Good evidence for cardiovascular protection when combined with D3².

Our Verdict: Worth it if you’re taking high-dose D3.

AG1 (Athletic Greens): The Everything Supplement

Huberman’s used this greens powder for over 12 years. It contains 75 vitamins, minerals, and adaptogens.

The Science Says: Convenient but expensive. Individual ingredients have evidence, but the blend lacks specific research.

Our Verdict: A quality multivitamin plus whole foods might be more economical. There are concerns with heavy metals in “greens” supplements³.

Omega-3s: Brain Food

He targets 2-3 grams of EPA daily through fish oil since he doesn’t eat much fish.

The Science Says: Overwhelming evidence for brain health, inflammation reduction, and cardiovascular benefits⁴.

Our Verdict: Absolutely essential. One of the best-supported supplements available.

Testosterone Support: The Male Optimization Stack

Huberman’s approach to hormonal health centers on supporting testosterone levels through a carefully selected combination of botanicals and minerals.

Tongkat Ali: The Natural T-Booster

At 400 mg daily, this forms the backbone of his testosterone strategy.

The Science Says: Studies show up to 37% testosterone increase in men⁵. Less research in women.

Our Verdict: Worth trying for men over 35. Skip if you’re younger with normal T levels.

Fadogia Agrestis: The Experimental Edge

He cycles 600 mg for 8 weeks on, 2 weeks off due to potential toxicity concerns.

The Science Says: Animal studies only. No human safety data. Reports of testicular toxicity at high doses⁶.

Our Verdict: Too risky. Wait for human studies.

Zinc and Boron: The Supporting Minerals

Basic minerals for increasing testosterone production at 15 mg zinc and 2-4 mg boron.

The Science Says: Good evidence, especially if deficient.

Our Verdict: These minerals can be helpful if your diet is lacking or you have specific goals. Zinc is important for immune function.

The Sleep Stack: Engineering Perfect Rest

Huberman’s sleep supplement plan uses several natural compounds that work together to improve sleep quality.

Magnesium L-Threonate: The Brain-Penetrating Relaxer

His foundation at 140 mg before bed. This form crosses the blood-brain barrier effectively.

The Science Says: Strong evidence for sleep quality and cognitive function⁷.

Our Verdict: Worth it. Superior to other magnesium forms for sleep.

L-Theanine: Nature’s Chill Pill

He takes 100-300 mg to increase GABA and alpha brain waves.

The Science Says: Good evidence for relaxation without drowsiness⁸.

Our Verdict: Excellent choice. Safe and effective.

Apigenin: Chamomile’s Active Compound

50 mg from this flavonoid provides mild sedation.

The Science Says: Limited human studies but promising mechanism⁹.

Our Verdict: Try chamomile tea first. Supplement if that helps.

The Occasionals: Inositol, GABA, Glycine

He keeps these as backup options for particularly rough nights.

The Science Says: Mixed evidence. Individual responses vary greatly.

Our Verdict: Not necessary for most people.

Cognitive Function: The Brain Boosters

Huberman uses specific supplements that help improve brain function, focus, memory, and learning.

Alpha-GPC: The Focus Enhancer

300-600 mg taken 3-5 times weekly for acetylcholine support.

The Science Says: Good evidence for focus and memory. May raise TMAO levels with daily use¹⁰.

Our Verdict: Worth it for demanding cognitive work. Cycle as Huberman does.

Creatine: Not Just for Muscles

5 grams daily for brain energy and neuroprotection.

The Science Says: Excellent evidence for both physical and cognitive benefits¹¹.

Our Verdict: Absolutely worth it. Consider enhanced formulas like our Creatine + ATP for additional cellular energy support.

L-Tyrosine and Phenylethylamine: The Dopamine Boosters

Used sparingly for focus enhancement.

The Science Says: Works acutely but tolerance builds quickly.

Our Verdict: Save for special occasions only.

Longevity Support: The Anti-Aging Arsenal

NMN and NR: The NAD+ Precursors

He takes 1-2g NMN and 500 mg NR daily for cellular energy.

The Science Says: Research shows NAD+ levels decline with age, affecting cellular energy production. Precursors like NMN and NR can help restore these levels.

Our Verdict: Worth considering for energy and cellular health. However, NAD+ levels vary dramatically between individuals. Testing your baseline helps ensure you’re taking the right dose. Our Vitality NAD+ Booster combines multiple precursors with a precise formulation designed to optimize NAD+ levels when paired with CLIA-Certified NAD+ Test.

L-Glutamine: The Immune Support

1-10 grams for immune function and gut health.

The Science Says: Good evidence for gut healing¹² and immune support during stress.

Our Verdict: Helpful during intense training or illness. Not needed daily.

Stress Management: The Adaptogen Approach

Ashwagandha: The Cortisol Controller

He cycles this carefully, avoiding morning use to preserve natural cortisol rhythms.

The Science Says: Strong evidence for stress reduction¹³. Can blunt exercise adaptations.

Our Verdict: Use strategically during high-stress periods only.

Rhodiola: The Fatigue Fighter

Pre-workout for reducing perceived exertion.

The Science Says: Good evidence for fatigue reduction and mood¹⁴.

Our Verdict: Worth trying if you struggle with workout motivation.

The Timing Makes the Magic

Huberman’s protocol isn’t just about what to take—it’s when to take it.

Morning supplements align with natural hormone patterns. Sleep supplements go down 30-60 minutes before bed. He avoids cortisol suppressors before exercise.

This attention to timing maximizes benefits while respecting circadian biology.

The Testing Philosophy

Like Rhonda Patrick, Huberman emphasizes blood work. He tests before starting any hormone-supporting supplement and again after 8 weeks.

For deeper insights, comprehensive panels like our AgingSOS® Advanced Panel can reveal cellular aging markers beyond standard blood work.

Quality Over Quantity

Huberman partners with companies that provide third-party testing and pharmaceutical-grade purity. No shortcuts on quality.

This matters because supplement quality varies wildly. Stick to reputable brands that test their products.

The Bottom Line: Our Recommendations

If Huberman’s 25+ supplement stack seems overwhelming, here’s what actually matters:

Must-Haves:

1. Omega-3s – The evidence is undeniable
2. Vitamin D3 – Especially if you’re indoors often
3. Magnesium – L-threonate for sleep, glycinate for general use
4. Creatine – Cheap, safe, effective

Worth Considering:

• L-Theanine – For sleep and daytime calm
• Alpha-GPC – For cognitive demands (cycled)
• Quality multivitamin – If diet needs support
• Vitamin K2 – If taking high-dose D3
• NAD+ precursors – For cellular energy and healthy aging

Approach With Caution:

• Tongkat Ali – Only if testosterone is genuinely low
• Ashwagandha – Strategic use only

Skip These:

• Fadogia Agrestis – No human safety data
• Multiple sleep aids – Start with magnesium and L-theanine
• Daily nootropics – Save for special occasions

Making It Practical

Huberman’s routine works for him because he has the time, resources, and knowledge to manage complexity. You probably don’t need all of this.

Start with the basics. Add strategically based on your specific needs and goals. Test regularly to see what’s working.

Remember: more isn’t always better. The best supplement routine is one you can maintain consistently.

The Scientific Approach

Huberman’s protocol showcases the potential of strategic supplementation. But it also highlights the importance of personalization.

What works for a Stanford neuroscientist might not work for you. Start simple, test regularly, and adjust based on results.

That’s the real lesson from Huberman’s approach: treat your health like an experiment, with you as both scientist and subject.

Quality over quantity. Testing over guessing. Consistency over complexity.

Those principles will serve you better than any specific supplement stack.

Referenced Sources

1. https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency ↩︎
2. https://bmjopen.bmj.com/content/13/7/e073233 ↩︎
3. https://www.consumerlab.com/reviews/greens-whole-foods-powders-supplements/greens/ ↩︎
4. https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know ↩︎
5. https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-28 ↩︎
6. https://www.sciencedirect.com/science/article/abs/pii/S0378874107005296 ↩︎
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC11381753/ ↩︎
8. https://pubmed.ncbi.nlm.nih.gov/18296328/ ↩︎
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC10929570/ ↩︎
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC8708068/ ↩︎
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/ ↩︎
12. https://www.sciencedirect.com/science/article/pii/S2213453021000112 ↩︎
13. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/ ↩︎
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/ ↩︎