Andrew Huberman’s supplement list includes NMN, NR, Tongkat Ali, Fadogia Agrestis, magnesium L-threonate, L-theanine, apigenin, omega-3s, creatine, vitamin D3, zinc, boron, glutamine, grapeseed extract, and a multivitamin.

He uses these supplements to support sleep, focus, hormone health, cellular energy, recovery, and long-term wellness. 

But his routine is not a universal plan. Huberman has said supplements should support the basics, not replace sleep, exercise, nutrition, sunlight, and stress management.

Below is a clear breakdown of the Andrew Huberman supplement list, including reported dosages, timing, benefits, and safety notes.

Quick Answer: What is on the Andrew Huberman Supplement List?

Andrew Huberman’s supplement list includes:

• NAD+ support: NMN and NR

• Sleep support: Magnesium L-threonate, L-theanine, and apigenin

• Hormone support: Tongkat Ali, Fadogia Agrestis, zinc, and boron

• Brain, recovery, and general health: Omega-3 EPA, creatine, vitamin D3, L-glutamine, grapeseed extract, and a multivitamin

Andrew Huberman Supplements at a Glance

Here is a quick breakdown of the supplements commonly linked to Andrew Huberman’s routine, along with reported dosages, main uses, and simple safety notes.

His stack can be grouped into four main areas: NAD+ and cellular energy, testosterone and hormone support, sleep and stress, and general health. These supplements are not meant to replace sleep, exercise, nutrition, sunlight, bloodwork, or medical advice.

Supplement	Reported Dosage	Main Purpose	Notes
NMN	1 to 2 g	NAD+ production, cellular energy, longevity support	Commonly taken in the morning
NR, Nicotinamide Riboside	500 mg	NAD+ precursor, cellular energy support	Sometimes used as an alternative to NMN
Tongkat Ali	400 mg	Testosterone support, mood, stress response	Commonly taken in the morning and cycled
Fadogia Agrestis	600 mg, cycled	Luteinizing hormone and testosterone support	Limited human research, used cautiously
Zinc	15 mg	Hormone balance, immune health, sperm quality	High doses may affect copper balance over time
Boron	2 to 4 mg	Free testosterone support, bone health	Small studies suggest possible effects on SHBG
Magnesium L-Threonate	140 mg	Sleep support, relaxation, cognitive function	Commonly taken in the evening
Apigenin	50 mg	Sleep onset and relaxation support	Often paired with magnesium in sleep routines
L-Theanine	100 to 300 mg	Calm focus, stress support, relaxation	Lower dose with coffee, higher dose at night
Omega-3, EPA-focused	2 to 3 g EPA	Mood, brain health, inflammation balance	Focus is on EPA content, not just total fish oil
L-Glutamine	1 g	Gut support, recovery, immune support	More relevant during stress or heavy training
Creatine Monohydrate	5 g	Muscle energy, brain energy, physical performance	One of the better-researched supplements in the stack
Vitamin D3	5,000 to 10,000 IU	Immune health, bone health, hormone support	Best adjusted based on bloodwork
Grapeseed Extract	400 to 800 mg	Circulation and antioxidant support	Contains proanthocyanidins studied for vascular support
Multivitamin	1 daily serving	Nutrient gap support	Works as a backup, not a replacement for a good diet

Who Is Andrew Huberman?

Andrew Huberman is a neuroscientist, professor, and host of the Huberman Lab podcast. He is best known for explaining brain health, sleep, focus, exercise, hormones, and behavior in a way that everyday people can understand.

His supplement routine gets attention because he often explains why he uses certain compounds, how they fit into his goals, and why supplements should not replace basics like sleep, sunlight, nutrition, exercise, and bloodwork.

Supplements for Energy and Longevity

When it comes to staying sharp and feeling energized, Dr. Huberman focuses heavily on cellular health and brain function. These core products form the backbone of Andrew Huberman's longevity supplements for energy, resilience, and long-term wellness.

Supplement	Daily Dosage	Primary Benefit	How Huberman Uses It	Notes
NMN	1 to 2 g	NAD+ production, cellular energy, longevity support	Morning, sometimes sublingual	One of the main longevity supplements linked to his routine
NR, Nicotinamide Riboside	500 mg	NAD+ precursor, cellular energy support	Morning, sometimes alternated with NMN	Human studies suggest NR can raise NAD+ levels
Omega-3, EPA-focused	2 to 3 g EPA	Mood, brain health, inflammation balance	With a meal, morning or midday	He focuses on EPA content, not just total fish oil
Creatine Monohydrate	5 g	Muscle energy, brain energy, physical performance	Daily, with or without training	One of the better-researched supplements in the stack
L-Glutamine	1 g	Gut support, recovery, immune support	Morning or post-workout	Used more during stress or harder training periods

Below is a deeper look at how each of these supplements works and why Huberman includes them in his routine.

1. NMN (Nicotinamide Mononucleotide) – 1–2 g

NMN is one of the best supplements Andrew Huberman uses for boosting NAD+ levels, cellular energy, and longevity. Dr. David Sinclair takes 1g NMN + 1g Resveratrol daily - our flagship OMRE NMN + Resveratrol delivers this exact combination.

It helps increase levels of NAD+, a coenzyme that’s central to metabolism and mitochondrial function. NAD+ levels drop as we age, which may affect how well our cells repair themselves.

Huberman explained on an episode of the Huberman Lab Podcast that NMN may help with mitochondrial efficiency and overall cellular vitality.

Some animal studies have shown NMN improves endurance and insulin sensitivity (1). However, research in humans is still developing.

He typically takes NMN in the morning and sometimes combines it with NR.

2. NR (Nicotinamide Riboside) – 500 mg

NR is another NAD+ precursor that Huberman occasionally uses alongside NMN. Some studies, including one in Nature Communications, show NR can help raise NAD+ levels safely in humans (2).

Huberman alternates between NR and NMN depending on how his body feels or if he's experimenting with sleep and energy optimization.

3. Omega-3 Fatty Acids – 2–3 g EPA

Omega-3s are non-negotiable in his stack, but with a specific focus on EPA (eicosapentaenoic acid). He stresses the importance of not just taking fish oil, but making sure it contains high EPA, which supports mood, cognition, and inflammation control.

Most people get way too little EPA. I aim for about 2 to 3 grams per day, he noted. 

This is backed by research in JAMA Network Open, showing that EPA supplementation may reduce depression symptoms and support cognitive performance (3).

4. Creatine Monohydrate – 5 g

Creatine isn’t just for gym rats. It plays a key role in energy production, especially in the brain. Huberman takes 5 grams every day, even on non-training days. 

He says it's one of the most well-researched and effective supplements for both physical and mental performance.

Studies in Psychopharmacology have shown that creatine may improve working memory and reduce fatigue during mentally demanding tasks (4).

5. L-Glutamine – 1 g

L-glutamine, one of Andrew Huberman’s suggested supplements, supports gut lining, muscle recovery, and brain chemistry balance. While not the flashiest supplement, Huberman includes 1 gram daily, especially when under stress or during intense training phases.

Research shows glutamine plays a key role in cellular growth and repair. In vascular smooth muscle cells, it was essential for proliferation, migration, collagen production, and survival - largely through its conversion into α-ketoglutarate, a central compound in cellular energy metabolism. When glutamine was removed, these repair processes declined significantly (5).

Dr. Huberman regularly discusses natural ways to support testosterone without relying on synthetic hormones. These supplements help modulate hormone levels, reduce stress, and support reproductive health.

Supplements to Support Testosterone and Hormonal Health

Dr. Huberman has also discussed supplements that may support testosterone, stress response, and reproductive health. This part of the stack needs more caution because hormone-related supplements can affect people differently.

Supplement	Daily Dosage	Primary Benefit	How Huberman Uses It	Notes
Tongkat Ali	400 mg	Testosterone support, mood, stress response	Morning, often cycled	Human research is limited but includes a 400 mg dose in stressed men
Fadogia Agrestis	600 mg, cycled	Luteinizing hormone and testosterone support	Cycled, not used casually	Less human research, should be approached carefully
Zinc	15 mg	Hormone balance, immune health, sperm quality	Daily, based on need	High doses can affect copper balance over time
Boron	2 to 4 mg	Free testosterone support, bone health	Based on diet and training load	Small studies suggest possible effects on SHBG and free testosterone

6. Tongkat Ali – 400 mg

Tongkat Ali, also known as Longjack, has been studied for its effects on stress hormones and testosterone. One study in the Journal of the International Society of Sports Nutrition found that 400 mg daily improved testosterone levels and mood in stressed men (6).

It works through the HPG axis — hypothalamus to pituitary to gonads, Huberman explained, meaning it encourages the body to produce its own testosterone. 

As part of the Huberman testosterone stack, he takes Tongkat Ali in the morning and cycles it every few weeks.

7. Fadogia Agrestis – 600 mg, cycled

Fadogia is less studied but often paired with Tongkat Ali in Huberman’s protocol. He uses it cautiously, cycling on and off due to the limited human data. It may help stimulate luteinizing hormone, which then tells the body to make more testosterone.

He’s careful to monitor for side effects and reminds listeners to talk to a doctor before trying anything new, especially lesser-known herbs.

8. Zinc – 15 mg

Zinc supports immune health, sperm quality, and testosterone synthesis. Huberman takes 15 mg daily, especially when physically active. He warns not to overdo it since too much zinc can mess with copper levels.

Clinical studies have shown that zinc supplementation can restore testosterone levels in zinc-deficient men (7).

9. Boron – 2–4 mg

Boron has some small but interesting studies suggesting it may help free up more active testosterone by reducing SHBG (sex hormone-binding globulin). Huberman takes 2 to 4 mg based on diet and exercise load.

Some research also links boron to better joint health and bone density, adding to its appeal for men over 30 (8).

Supplements for Sleep, Stress, Mental Focus, and General Health

Managing stress and improving sleep quality are huge priorities in Huberman’s daily routine. He often refers to the parasympathetic nervous system and how these supplements help shift gears from alertness to calm.

Supplement	Daily Dosage	Primary Benefit	Timing	Notes
Magnesium L-Threonate	140 mg	Relaxation, sleep support, cognitive function	Evening, 30 to 60 minutes before bed	Commonly used as part of his sleep stack
L-Theanine	100 to 300 mg	Calm focus, stress support, relaxation	Morning with coffee or evening	Lower dose for daytime calm, higher dose for sleep support
Apigenin	50 mg	Sleep onset, relaxation support	Evening, with sleep stack	Chamomile-derived compound linked to calming pathways
Vitamin D3	5,000 to 10,000 IU	Immune health, bone health, hormone support	Morning or with a meal	Huberman adjusts intake based on bloodwork
Grapeseed Extract	400 to 800 mg	Antioxidant support, circulation, blood vessel health	Post-workout, during travel, or with food	Contains proanthocyanidins, compounds studied for vascular support
Multivitamin	1 daily serving	Nutrient gap support	With a meal	Used as a backup, not a replacement for a good diet

Below is a deeper breakdown of how each supplement works and how it fits into Huberman’s sleep stack.

10. Magnesium L-threonate – 140 mg

This unique form of magnesium crosses the blood-brain barrier and supports cognitive performance and relaxation. Huberman takes 140 mg in the evening as part of his wind-down routine.

Animal studies from MIT have shown that magnesium threonate increases synaptic density and memory retention (9). While human research is ongoing, many report clearer thinking and better sleep with this form.

11. L-Theanine – 100–300 mg

L-theanine is known for smoothing out caffeine jitters and enhancing calm focus. Huberman uses it flexibly, lower doses in the morning with coffee and higher doses at night if he's trying to relax.

He’s mentioned how it helps promote alpha brain waves, leading to that alert but relaxed feeling, a state many associate with flow.

12. Apigenin – 50 mg

Found in chamomile, apigenin is part of what Huberman calls his sleep cocktail. It promotes GABA activity in the brain, helping ease into sleep without grogginess.

I use magnesium threonate, apigenin, and sometimes theanine at night — that combination helps me wind down naturally, he said.

Immune and General Health Support

While most of his stack supports performance or recovery, these help cover the basics, supporting immunity, antioxidant protection, and filling in any nutritional gaps.

13. Vitamin D3 – 5,000 to 10,000 IU

Vitamin D3 plays a big role in immune health, bone strength, and hormone balance. Huberman tracks his blood levels and adjusts his dose seasonally, typically aiming for 5,000 to 10,000 IU.

Studies in BMJ and other journals show that people with adequate Vitamin D levels have better immune responses and a lower risk of respiratory illness (10).

14. Grapeseed Extract – 400–800 mg

This antioxidant-rich supplement is included for heart and brain protection. Huberman likes its ability to support circulation and reduce oxidative stress, especially after hard workouts or travel.

It contains proanthocyanidins, compounds that may protect blood vessels and reduce inflammation, according to small trials.

15. Multivitamin – 1 daily serving

Even with a clean diet, Huberman takes a multivitamin to cover the bases. He’s noted that during busy or stressful periods, it’s a practical backup for days when food quality isn’t perfect.

Supplements shouldn’t replace good habits, but they can help support them, he’s said repeatedly.

What He Says About Supplement Safety

Dr. Huberman is very clear about one thing: supplements are not a replacement for healthy habits. He often reminds his audience that sleep, exercise, and nutrition come first. If those areas are lacking, no pill will make up for it.

He also emphasizes the importance of blood testing and self-monitoring. Get your blood work done before starting any new supplement. See where you’re deficient, and then build from there, he’s said on several podcast episodes. 

He doesn't recommend blindly copying someone else’s routine.

Another key message from Huberman is to avoid megadosing unless there’s a good reason. With vitamins and minerals, especially, more isn’t always better. 

Some nutrients can build up over time and cause imbalances or side effects. That’s why he sticks to science-backed dosages and pays attention to how his body responds.

He also encourages listeners to consult their healthcare providers, especially when mixing supplements with medications or managing chronic conditions. Supplements can be powerful tools, but they work best when used wisely.

Read more:

• David Sinclair’s Full Supplement Routine in 2026

• Bryan Johnson Supplements List 2026

• The Complete Joe Rogan Supplement Guide (2026)

Should You Follow Andrew Huberman’s Supplement Routine?

It’s tempting to want to copy everything Dr. Huberman does, after all, he’s a neuroscientist with access to cutting-edge research. But even he admits that his stack isn’t meant to be a universal blueprint.

What works for him might not work for you. His stack is built around his personal health goals, stress levels, training routines, and genetics. That’s why he always tells people to start with your goals, then see what the science says.

For example, if you’re not struggling with sleep, you might not need apigenin or magnesium threonate. 

If your testosterone levels are fine, you likely don’t need to cycle herbs like Fadogia or Tongkat Ali. The better approach is to look at your own lifestyle and identify where support is needed.

And finally, it’s okay to start small. Even Huberman didn’t add all of these at once. Begin with one or two supplements, see how you feel, and go from there.

Conclusion

Andrew Huberman’s supplement routine isn’t random; it’s built on research, personal testing, and years of exploring what actually helps with focus, recovery, and long-term health.

His 2026 stack reflects four core goals: supporting brain performance, balancing hormones, improving sleep, and fueling cellular energy. 

Whether it's NAD+ precursors like NMN and NR, or calming compounds like apigenin and magnesium, every piece plays a role in how he shows up physically and mentally.

That said, supplements aren’t magic. They work best when layered on top of good sleep, solid nutrition, and regular exercise. Huberman reminds us that these tools help fine-tune the system; they’re not the system itself.

If you're exploring ways to feel more energized, focused, or resilient as you age, starting with NAD+ support makes sense. 

That’s why we created OMRE NMN + Resveratrol, a clean, research-backed formula designed to support NAD+ production and healthy aging pathways.

You don’t need to take everything at once. But one smart step can make a real difference.

Explore OMRE NMN + Resveratrol if you’re looking for a simple NAD+ support formula with clear dosing.

FAQs

What supplements does Andrew Huberman use daily?

Dr. Andrew Huberman takes a detailed stack that includes NMN, NR, Tongkat Ali, Omega-3 EPA, Apigenin, L-Theanine, Magnesium L-threonate, and more. He adjusts his routine based on training, sleep, and stress levels.

What is the Huberman testosterone stack?

Andrew Huberman’s testosterone stack typically includes Tongkat Ali (400 mg), Fadogia Agrestis (600 mg), Zinc (15 mg), and Boron (2–4 mg). He uses these to support hormone balance and natural testosterone production.

What are Andrew Huberman’s best supplements for energy and brain health?

Some of the best supplements Huberman uses for energy and brain performance include NMN, NR, Omega-3 (high EPA), Creatine, and Magnesium L-threonate. These support mitochondrial function, mood, and mental focus.

Does Andrew Huberman take L-glutamine?

Yes, L-glutamine is part of the Andrew Huberman supplement routine. He takes 1 gram per day to support gut health, immunity, and mental clarity, especially during times of physical or mental stress.

Does Andrew Huberman recommend resveratrol?

While not always in his core stack, Andrew Huberman has mentioned Resveratrol in the context of NAD+ support. It is sometimes paired with NMN for cellular health and anti-aging benefits.

What does Huberman take for sleep?

Andrew Huberman’s sleep stack includes magnesium L-threonate (140 mg), apigenin (50 mg), and L-theanine (100–300 mg). These Andrew Huberman sleep supplements help him relax, reduce stress, and improve sleep quality by supporting GABA and calming the brain.

Does Andrew Huberman use peptides?

No, Andrew Huberman does not regularly use peptides. He focuses on natural supplements with strong research, like NMN, Tongkat Ali, and Omega-3s, and rarely mentions peptides in his protocols.