Learn what supplements you should take by health goal and why testing your biomarkers should come first.

Andrew Huberman’s supplement list is among the most searched health topics online. As a neuroscientist and Stanford University professor of neurobiology, he shares the exact compounds he personally uses to support sleep, hormones, cognitive performance, and longevity. But there’s an important detail that often gets lost in translation.

Huberman doesn’t promote blind supplementation. Supplements are optional tools layered on top of foundational health habits such as sleep, exercise, nutrition, and sunlight exposure, and of course, data.

Huberman’s Supplement Philosophy: Foundation Before Pills

Before discussing supplements, Huberman consistently emphasizes lifestyle habits as foundations. Regular sleep, frequent exercise, sunlight exposure, whole-food nutrition, and stress management form the base of his health strategy. Without these foundations, taking supplements adds little value to your health.

In Huberman’s supplementation protocol, there are important principles to consider for it to be effective. You should know your specific health goals and use single-ingredient supplements when possible. Next are foundational supplements that provide your body with essential vitamins and minerals, serving as a safety net for longevity.

He also emphasizes measurement. Rather than taking high-dose nutrients unthinkingly, Huberman frequently mentions testing Vitamin D levels, hormone panels, lipid markers, and metabolic biomarkers in his framework.

Why? Because two people can take the same supplement and experience very different outcomes depending on baseline nutrient status, inflammation levels, metabolic health, and hormone balance.

Supplementation by Health Goal

1. Foundational Health & Nutrient Optimization

Huberman’s foundational stack centers on nutrients that support broad physiological systems, including immune health, cardiovascular function, muscle performance, and brain metabolism.

• Omega-3 (EPA-focused)

Dosage: 2–3 grams per day

Omega-3s help protect the heart, reduce inflammation, and support brain health. Omega-3 fatty acids may also help reduce inflammation. Studies show they are linked to better heart and metabolic health.

• Vitamin D3

Dosage: 5,000–10,000 IU daily (based on blood levels)

Vitamin D acts more like a hormone than a vitamin, affecting immune function, testosterone levels, and bone health. High doses without testing 25-OH vitamin D levels can lead to excessive blood concentrations.

• Vitamin K2

Dosage: ~100–200 mcg daily (often paired with Vitamin D3)

Vitamin K2 helps direct calcium toward bones rather than soft tissues such as arteries. When combined with vitamin D3, it supports bone density and heart health.

• Creatine Monohydrate

Dosage: 5 grams daily

Creatine monohydrate boosts both muscle performance and brain function. Studies show that it enhances energy metabolism in the brain and during athletic activities.

Biomarkers to Test Before Starting

Rather than taking these automatically, it makes sense to assess:

1. 25-OH Vitamin D

2. Omega-3 index

3. Comprehensive metabolic panel

4. Kidney function markers

5. hs-CRP (inflammation)

Testing ensures the dose matches your physiology.

2. Improved Sleep & Recovery

Sleep is a recurring theme in Huberman’s health protocol. He prioritizes behavioral tools first, such as consistent bedtime, morning sunlight exposure, and temperature control, then uses supplements strategically.

• Magnesium L-threonate

Dosage: 140–200 mg range

Magnesium L-threonate is a type of magnesium that may reach the brain more easily. It helps regulate the nervous system and relax muscles, promoting calmness and aiding sleep.

• L-theanine

Dosage: 100–300 mg

L-theanine is an amino acid in green tea that helps promote relaxation without making you sleepy. It promotes calmness by influencing brain activity and neurotransmitter activity. Many people use it to help reduce nighttime overactive thoughts, making it easier to fall asleep.

• Apigenin

Dosage: around 50 mg

Apigenin is a natural compound in chamomile and some herbs. It may promote relaxation by interacting with GABA receptors in the brain, helping with sleep.

• Glycine

Dosage: ~2 grams occasionally

Glycine is an amino acid that might help with sleep by lowering core body temperature, signaling the body to sleep. Research also suggests it can enhance sleep quality and cognitive performance the next day when taken before bed.

According to Huberman, the sleep stack is an optional protocol, not something everyone should take nightly. This reduces your risk of developing tolerance to and dependence on sleep supplements.

Biomarkers to Test Before Starting

Sleep disruption often reflects deeper physiology. Elevated evening cortisol, unstable blood sugar, thyroid imbalance, or chronic inflammation may be the real driver.

If sleep is a concern, you should get a blood test for:

1. Fasting glucose and HbA1c

2. Morning cortisol

3. Thyroid panel (TSH, Free T3, Free T4)

4. Magnesium levels

3. Testosterone & Hormone Support

Testosterone support is one of the most searched elements of Huberman’s supplements list.

• Zinc

Dosage: ~15 mg daily

Zinc is an important mineral that supports many body functions, including testosterone production and immune health. Some studies suggest that low zinc levels may lower testosterone levels.

• Boron

Dosage: 2–4 mg daily

Boron is a trace mineral that might affect how the body handles testosterone and estrogen. Some studies suggest it boosts free testosterone by interacting with a protein that binds it in the blood. While research is still ongoing, boron is included in hormone support plans in small doses.

• Tongkat Ali

Dosage: ~400 mg daily (often cycled)

Tongkat Ali (Eurycoma longifolia) is a herbal extract that may help maintain healthy testosterone levels and reduce cortisol levels. It's often taken in cycles rather than continuously due to its effects on hormones.

• Fadogia agrestis

Dosage: ~600 mg/day cycled

Fadogia agrestis is an herbal supplement mentioned alongside Tongkat Ali for supporting hormones. Early studies indicate these may affect luteinizing hormone (LH) and free testosterone levels. However, altering hormone levels can lead to imbalances since hormones interact in complex ways.

Biomarkers to Test Before Starting

Before considering hormone-targeted supplementation, a panel should include:

1. Total testosterone

2. Free testosterone

3. SHBG

4. LH and FSH

5. Estradiol

6. Prolactin

4. Cognitive Performance & Focus

As with other supplement categories, cognitive performance is strongly influenced by underlying health markers, including nutrient levels, sleep quality, metabolic health, and thyroid function. These supplements are not typically taken daily but are used strategically when increased mental clarity, alertness, or motivation is needed.

• Alpha-GPC

Dosage: ~300 mg (taken a few times per week)

Alpha-GPC is a compound that helps produce acetylcholine, a neurotransmitter important for memory and focus. It may boost mental clarity during challenging tasks and is usually taken occasionally rather than daily.

• L-Tyrosine

Dosage: ~500 mg occasionally

L-tyrosine is an amino acid that helps produce dopamine and norepinephrine, which are important for motivation and alertness. Taking tyrosine during stress or heavy mental tasks may help keep your brain working well.

• Phenylethylamine (PEA)

Dosage: ~500 mg occasionally

Phenylethylamine is a natural compound in the brain that boosts alertness and mood by increasing dopamine and norepinephrine levels. Its effects are short-term, so it's used only when quick focus is needed.

However, ongoing brain fog or concentration problems usually point to deeper issues like nutrient deficiencies, insulin resistance, lack of sleep, or thyroid imbalances.

Biomarkers to Test Before Starting

Before adding cognitive supplements, it’s smart to assess:

• Vitamin B12

• Folate

• Ferritin

• Homocysteine

• Fasting insulin

• Thyroid markers
  
  

Improving metabolic flexibility and correcting deficiencies frequently improves mental clarity.

5. Longevity & NAD+ Support

Longevity is a fast-growing focus in health, often discussed in Huberman’s supplement talks. Many supplements for longevity target cellular energy, mitochondrial health, and DNA repair, which decline with age. However, it’s important first to address basic health factors such as metabolic health, inflammation, and cardiovascular risk.

• NMN (Nicotinamide Mononucleotide)

Dosage: ~1–2 g daily

NMN helps produce NAD+, a molecule important for energy and DNA repair. As we age, NAD+ levels drop, which can affect cell function. Taking NMN may boost NAD+ levels and support metabolism, but long-term studies in humans are still underway.

• Nicotinamide Riboside (NR)

Dosage: ~500 mg daily

Nicotinamide riboside (NR) is a precursor to NAD+, which supports energy production and mitochondrial function. Research indicates that boosting NAD+ levels may aid cellular repair and metabolism, contributing to healthy aging.

• Grape Seed Extract

Dosage: 400–800 mg, typically taken daily (varies by product)

Grape seed extract is rich in polyphenols and antioxidants that can help reduce oxidative stress and support heart health. Improving vascular function and reducing damage may promote long-term health.

• L-Glutamine

Dosage: ~1 g daily, often taken daily in moderate amounts

L-glutamine is an amino acid that supports immune function, gut health, and cellular metabolism. It helps maintain the intestinal lining and aids recovery during stress. Because gut health and immune regulation are connected to inflammation, glutamine is often used in longevity-focused supplements.

Biomarkers to Test Before Starting

Core longevity biomarkers include:

• Fasting glucose

• Fasting insulin

• HbA1c

• Lipid panel (including ApoB)

• Liver enzymes

• Inflammatory markers

Why You Should Test Before Copying Any Supplement Stack

The appeal of copying Andrew Huberman’s supplements list is understandable. It feels structured and evidence-informed, but unthinkingly doing supplementation not tailored to your current health profile has risks.

Taking too much vitamin D can elevate calcium levels. Unnecessary creatine may stress the kidneys in susceptible individuals. Hormone-modulating herbs can alter endocrine balance. High-dose antioxidants may blunt beneficial training adaptations.

Getting a blood panel transforms supplementation from imitation to personalization. At a minimum, it should include:

• Metabolic markers

• Cardiovascular risk markers

• Hormone panel

• Micronutrient levels

• Liver and kidney function

• Inflammatory markers

Personalize Your Supplement Strategies With Mito Health

At Mito Health, we approach supplements as precision tools. Blood testing allows you to identify nutrient deficiencies, detect early metabolic disease risk, and track markers of biological aging over time.

Instead of asking, “What supplements does he take?” the better question becomes, “What does my physiology need?”

For individuals interested in long-term health optimization, a comprehensive blood panel from Mito Health covers the most important biomarkers to check—including metabolism, hormones, inflammation, and more —to give you the complete picture of your baseline health and what you can do to improve it and live longer.

Ready to Personalize Your Supplement Strategy?

Andrew Huberman’s supplements list is organized around goals: foundational health, sleep, hormones, cognition, and longevity.

To optimize your supplement strategy, start by getting a blood test at Mito Health and use your biomarkers to guide your choices and personalize your approach for better health outcomes. Get started on your Mito Health membership today.

Frequently Asked Questions

1. What is the most important blood test before starting supplements?
Vitamin D, metabolic markers, lipid panel, and hormone markers provide a strong baseline.

2. Can supplements replace healthy habits?
No. Sleep, nutrition, exercise, and stress management remain foundational.

3. Do NAD+ supplements increase lifespan?
They support cellular energy pathways. Long-term human lifespan data are still being developed.

Related Articles

• The Huberman Blueprint: A Comprehensive Guide to Optimizing Your Health and Brainpower

• Andrew Huberman's Daily Hacks to Reboot Focus, Recovery, and Longevity

• The 7-Step Protocol to Conquer Stress: Insights from Andrew Huberman

• Breathe In, Stress Out: Master Your Nervous System, Huberman Style

Resources:

1. https://www.hubermanlab.com/topics/supplementation

2. https://fastlifehacks.com/andrew-huberman-supplements-list

3. https://www.nmn.com/news/dr-hubermans-top-2024-supplements-beyond-nmn

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC3712371

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406

6. https://www.nature.com/articles/s41598-024-54249-9

7. https://pubmed.ncbi.nlm.nih.gov/36577241

8. https://pmc.ncbi.nlm.nih.gov/articles/PMC4712861