What Supplements Does Andrew Huberman Take? | Full Guide

Andrew Huberman may be the single most influential voice in evidence-based supplementation — but his own stack is more nuanced, more cautious, and more frequently revised than the "Huberman sleep cocktail" headlines suggest. This guide lays out his complete 2026 protocol with exact doses and timing, from the sleep stack and foundational core to the testosterone and focus compounds. Crucially, it also captures what most listicles miss: the compounds he has publicly walked back, the safety warnings he attaches to specific ingredients, and his repeated insistence that supplements come last, after sleep, light, exercise and nutrition. Everything is sourced to his own public statements and to peer-reviewed research; where a claim is his rather than established fact, we say so.

Reviewed and written by Dr Muhammad Zeeshan Afzal (MBBS | FCPS | MRCP), independent product reviewer and content creator for Welzo. This article reports a public figure's self-described routine for educational purposes only; it is not an endorsement, and every clinical claim is referenced at the foot of the page.

Who is Andrew Huberman?

Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford University School of Medicine and the host of the Huberman Lab podcast, one of the most popular science shows in the world. He has become the default reference point for "science-based" supplementation, translating peer-reviewed research into practical protocols for sleep, focus, hormones and longevity.¹

Two things set his supplement content apart from the typical influencer stack, and both matter for how you should read this article. First, he is unusually explicit that supplements are the final layer, not the foundation — he repeatedly places sleep, morning sunlight, exercise, nutrition and stress management ahead of anything in a bottle. Second, he attaches specific safety caveats and cycling protocols to individual compounds, and has publicly revised his enthusiasm for some of them as evidence changed. That combination of transparency and caution is exactly the lens we apply across our wider longevity supplements guide.

One point of clarification, since it's widely misunderstood: Huberman does not own a supplement company. His name attaches to products through sponsorships and advisory roles (historically Momentous, and AG1 as a podcast sponsor and past advisor), not ownership.² Keep that commercial context in mind when weighing any celebrity stack, his included.

What supplements does Andrew Huberman take?

Across his podcast and interviews, Huberman has discussed a regular stack of roughly a dozen core compounds, grouped by purpose: a sleep cocktail, a foundational set, a testosterone-support protocol, and focus compounds used strategically rather than daily.² The compounds most people search for — magnesium L-threonate, apigenin, L-theanine, omega-3, vitamin D3, creatine, tongkat ali and fadogia agrestis — nearly all come from these four groups.

It's important to note the stack is personalised and, in his words, driven by his own bloodwork — and it changes. The most significant recent shifts:

• The sleep stack has partly moved to AGZ. Huberman has said he now takes AG1's dedicated sleep product (AGZ), which combines magnesium, glycine, inositol, L-theanine, ashwagandha, saffron and herbs such as chamomile and valerian. His earlier, still widely used cocktail was magnesium L-threonate, L-theanine and apigenin.²
• Fadogia agrestis caution increased. He became notably more cautious about fadogia after highlighting rodent data suggesting liver and kidney enzyme disruption at higher doses, and the absence of human safety data.³
• Focus compounds are used less frequently to avoid tolerance, and he flags a stroke/TMAO concern around chronic alpha-GPC use.⁴

The complete supplement stack (2026)

Below is Huberman's regularly discussed stack, with the doses and timing he has described, the purpose, and our independent grading of the human evidence for each. These are his personal, bloodwork-driven choices, not recommendations. Where doses vary between his statements, we give the range.

The sleep cocktail, explained

The "Huberman sleep cocktail" is the most-searched part of his protocol, so it's worth getting the details right. Taken 30–60 minutes before bed (ideally not on a full stomach), the classic three-compound version is:

Magnesium L-threonate

Huberman favours the threonate form specifically because it crosses the blood–brain barrier more effectively than common forms, supporting sleep depth and cognition. He notes a minority of people (around 5%) get digestive discomfort, in which case magnesium bisglycinate is the alternative. The threonate-versus-glycinate distinction — cognitive focus versus relaxation/GI-tolerance — is exactly the choice we break down in magnesium threonate vs glycinate.

L-theanine

An amino acid (also found in tea) that promotes calm alpha brain-wave activity and helps "turn off" rumination. His important caveat: for a minority it causes vivid dreams or too much next-day grogginess, and anyone prone to sleepwalking or night terrors should avoid it.

Apigenin

A chamomile-derived compound taken at 50 mg. This is the one carrying the biggest safety asterisk, and most competitor articles omit it entirely.

He has more recently discussed using AGZ (a formulated sleep blend) in place of assembling the cocktail himself. Either way, his stated order of priority is the same: fix sleep behaviour first — consistent timing, morning light, a cool dark room, no screens before bed — and treat supplements as the middle ground between nothing and prescription sleep aids. For the wider context, see our guide on taking supplements together and the supplement timing chart.

The foundational stack

These are the compounds Huberman treats as non-negotiable basics, and — not coincidentally — the ones with the deepest human evidence and lowest cost. If you take nothing else from his protocol, take these.

Omega-3 (EPA-heavy)

He aims for a high daily dose weighted toward EPA (roughly 1–2 g+ EPA), for mood, cognition, cardiovascular health and lower inflammation. Omega-3 is among the most evidence-supported supplements in existence, which is why it anchors his stack and ours. See our longevity supplements guide for the evidence tiers.

Vitamin D3 + K2

Around 5,000 IU of D3 paired with K2 for calcium metabolism — correcting a deficiency that's widespread through the UK winter and associated with immune, bone and hormone function.

Creatine monohydrate

5 g daily — and notably, Huberman takes it primarily for cognitive and brain-energy benefits rather than muscle. Creatine supports ATP regeneration in both muscle and brain tissue and has one of the deepest safety records of any supplement. Our full case is in creatine for longevity, and we compare it to NAD+ precursors in NMN vs creatine.

NMN / NAD+

Huberman has discussed NMN in the context of NAD+ biology — the coenzyme central to cellular energy that declines with age. For the full science and dosing, see our NMN benefits, side effects and dosage guide, the NAD+ supplement guide, and — because NAD+ precursors differ — how NMN, NR and NAD+ compare.

The testosterone protocol (and its caveats)

This is the most talked-about and most misunderstood part of Huberman's stack, and the part where responsible framing matters most. He has reported that adding tongkat ali and fadogia agrestis raised his total testosterone from roughly 600 ng/dL to around 800 ng/dL, with tongkat ali specifically supporting free testosterone and luteinising hormone.⁵ Two things must be said alongside that headline.

Tongkat ali

Taken at 400 mg in the morning (he notes a mild stimulant effect). Human evidence is emerging rather than definitive — some trials in men with low testosterone show benefits for hormones and stress markers, but it is not a proven intervention for men with normal levels.

Fadogia agrestis — approach with real caution

The genuinely useful lesson: test, don't guess

The most transferable part of this protocol isn't the compounds — it's the method. Huberman strongly advises running bloodwork before and roughly 8 weeks after starting any hormone-support supplement, to confirm it's actually doing something rather than assuming. Zinc, magnesium and vitamin D status all affect testosterone, so correcting those basics comes first. If you're exploring this area, a baseline hormone panel via your GP is a far better starting point than any capsule.

Focus and cognitive compounds

Huberman uses these strategically — before demanding cognitive work or training — rather than daily, specifically to avoid building tolerance.

Alpha-GPC

300 mg (up to 600 mg) before focus-heavy work or workouts, to raise acetylcholine. But he attaches an important safety note:

Rhodiola rosea

An adaptogen taken before effort (often fasted) for fatigue resistance and stress. Reasonable evidence, good safety.

L-tyrosine

A dopamine precursor (500–1,000 mg) used occasionally before high-demand tasks. Effects are short-lived and tolerance builds with frequent use, which is why he keeps it intermittent.

Diet, light and daily routine

Huberman is consistent that his behavioural routine does far more than his supplements, and he lists the free interventions first every time:

• Morning sunlight — viewing light early in the day to anchor circadian rhythm, which underpins both sleep and daytime focus. This is arguably his single most-repeated recommendation, and it costs nothing.
• Consistent sleep–wake timing — he has described being in bed around 10:30 pm and up around 6:30 am, treating a regular schedule as foundational.
• Exercise — a structured weekly split of resistance and cardiovascular training. Low-intensity aerobic work in particular is one of the best-evidenced longevity levers; see Zone 2 training and longevity.
• Delayed caffeine — waiting 90–120 minutes after waking before caffeine, to avoid an afternoon energy crash.
• Nutrition — a whole-food, largely low-processed diet with adequate protein; he has discussed time-restricted eating patterns.

The takeaway mirrors our own standing advice: supplements are a layer on a solid foundation, never a replacement for it. If you're starting out, read how to start longevity supplements and how to lower your biological age before buying anything.

The scientific evidence behind the stack

Graded honestly, Huberman's stack — like any — spans the full evidence spectrum. Sorting it this way shows you where to spend and where to be sceptical.

Strong human evidence

Omega-3, vitamin D3, creatine and (for deficiency) zinc all have extensive human data. Creatine in particular has decades of safety research and growing cognitive evidence, making it one of the best value-for-money compounds in any stack.

Moderate evidence

Magnesium (for sleep onset and depth) and L-theanine (for calm) have reasonable supporting data. NMN sits here too: randomised trials confirm it raises NAD+ and is well tolerated, though whether that extends human healthspan is still being established — see our NMN guide.

Limited or emerging

Apigenin, tongkat ali, alpha-GPC and rhodiola have promising but thinner human data, often with meaningful caveats (apigenin's estrogen effect, alpha-GPC's TMAO signal).

Weak — mostly animal

Fadogia agrestis is the clearest example: its testosterone claims rest on rodent studies, with real safety questions and no human data. This is the honest reason to skip it, regardless of who takes it.

Risks, limitations, and what he's walked back

• It's a personalised, bloodwork-driven stack — not a template. Huberman himself stresses this. His hormone-support choices in particular are calibrated to his own labs and are inappropriate to copy blind.
• Specific compounds carry specific risks. Apigenin suppresses estrogen (Huberman advises against it for women); fadogia lacks human safety data and shows rodent organ toxicity; chronic alpha-GPC has a possible TMAO/stroke signal. These are his own caveats, not ours alone.
• He has revised the stack. His cooling on fadogia and his reduced-frequency approach to focus compounds are features, not bugs — but they mean older articles (and older versions of his own advice) are often out of date.
• Commercial relationships exist. Sponsorships and advisory roles (AG1, historically Momentous) are part of the picture. This doesn't invalidate his science, but it's context worth holding.
• More is not better. By his own framing, the foundational four or five compounds do most of the work; the long tail delivers diminishing returns and adds interaction risk.

Before adding anything hormone-affecting or stimulant-like from this stack, it's worth knowing who should be cautious with supplements generally — pregnancy, breastfeeding, anticoagulant or diabetes medication, and liver or kidney disease all warrant medical advice first, as set out in our main guide.

How to build a safe, affordable version

You can capture the great majority of the benefit for a fraction of the cost and complexity — and without the riskier compounds. A sensible sequence, in Huberman's own order of priority:

Two rules do most of the work: introduce one compound at a time and give it several weeks before judging it, and buy only third-party-tested products with a Certificate of Analysis. See how to start longevity supplements, the minimal stack, third-party tested supplements and how to read a Certificate of Analysis.

Related Welzo supplements

The evidence-based parts of Huberman's stack map cleanly onto the third-party-tested Welzo Ultra Purity range, so you can replicate the sensible core without the riskier compounds or influencer-brand pricing. Where these appear first in our recommendations, it's on verifiable grounds — batch testing, Certificate of Analysis, clean formulation and UK dispatch.

Browse the full Welzo Ultra Purity collection or the broader anti-ageing & longevity range. For the compounds Huberman flags with caveats — apigenin, fadogia, alpha-GPC — read the evidence and safety notes above before deciding, and speak to a pharmacist if you take any medication.

Frequently asked questions

What is Andrew Huberman's sleep stack?

His classic sleep cocktail is magnesium L-threonate (~140 mg), L-theanine (100–400 mg) and apigenin (50 mg), taken 30–60 minutes before bed, with glycine, GABA or inositol added occasionally. More recently he has discussed using AG1's AGZ sleep blend instead. He stresses fixing sleep behaviour — consistent timing, morning light, a cool dark room — before reaching for supplements.

What magnesium does Andrew Huberman take?

Magnesium L-threonate (around 140 mg), chosen because it crosses the blood–brain barrier effectively for sleep and cognition; he suggests magnesium bisglycinate as an alternative for the ~5% who get digestive discomfort. See threonate vs glycinate.

What does Andrew Huberman take for testosterone?

Tongkat ali (400 mg in the morning) and, more cautiously, fadogia agrestis (600 mg, cycled), plus adequate zinc, magnesium and vitamin D. He reports his own testosterone rose from ~600 to ~800 ng/dL, but he strongly advises bloodwork before and after and warns women against these compounds. Fadogia lacks human safety data — approach with real caution.

Does Andrew Huberman still take fadogia agrestis?

He has become significantly more cautious about it, citing rodent data showing liver and kidney enzyme disruption at higher doses and the absence of human safety data, and he cycles it rather than taking it continuously. For most people, the sensible call is to skip it.

What is the Huberman apigenin warning?

Huberman has said apigenin is a mild estrogen suppressor and that he does not think women should take it, and that lowering estrogen too far in men can affect libido and brain health. It's the sleep-stack ingredient with the biggest caveat — see apigenin vs magnesium.

How much omega-3, vitamin D and creatine does Huberman take?

Roughly 1–2 g+ of EPA-heavy omega-3, around 5,000 IU of vitamin D3 (with K2), and 5 g of creatine monohydrate daily — the latter mainly for cognitive rather than muscle benefits. These are the strongly evidenced foundations of his stack.

Does Andrew Huberman take NMN?

He has discussed NMN in the context of NAD+ biology and cellular energy. NMN reliably raises NAD+ in human trials; whether that extends healthspan is still being studied. See our NMN dosage and evidence guide.

Is alpha-GPC safe?

Huberman uses it strategically (300–600 mg before focus work), but has flagged research linking chronic high-dose use to raised TMAO, a cardiovascular/stroke-risk marker. He called the data inconclusive but urged caution and mentioned garlic as a possible mitigation. It's best treated as occasional, not daily.

Does Andrew Huberman sell supplements?

No. He does not own a supplement company. His name is attached to products through sponsorships and advisory roles (AG1, historically Momentous), not ownership. He routinely says ingredient quality, dosing and third-party testing matter more than brand.

Can I just copy Andrew Huberman's stack?

You can safely copy the evidence-based core — omega-3, vitamin D3, creatine and, if needed, magnesium plus L-theanine — cheaply. You should not blindly copy his hormone-support compounds (which are bloodwork-driven and carry caveats), and we'd advise skipping fadogia entirely. Introduce one compound at a time and speak to a doctor before anything hormone-affecting.

References and public sources

1. Huberman Lab — official podcast and website (Andrew Huberman, Stanford University School of Medicine). hubermanlab.com
2. Andrew Huberman, publicly discussed supplement protocol (sleep cocktail; foundational, testosterone-support and focus compounds; move to AGZ; no supplement-company ownership), Huberman Lab podcast and interviews, 2023–2026.
3. Yakubu MT, et al. Mode of cellular toxicity of aqueous extract of Fadogia agrestis stem in male rat liver and kidney. Hum Exp Toxicol. 2009 — basis for the fadogia liver/kidney caution Huberman has cited; no human safety data exists. PubMed
4. Discussion of alpha-GPC and TMAO/cardiovascular risk, and the suggested garlic mitigation, as reviewed by Huberman on the Huberman Lab podcast. Background: Tang WHW, et al. Intestinal microbial metabolism (TMAO) and cardiovascular risk. N Engl J Med. 2013;368:1575–1584. PubMed
5. Talbott SM, et al. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10:28. PubMed. Huberman's ~600→~800 ng/dL figure is his own reported bloodwork.
6. Fukamizu Y, et al. Safety evaluation of β-nicotinamide mononucleotide oral administration in healthy adults. Sci Rep. 2022;12:14442. PubMed

About the author. Dr Muhammad Zeeshan Afzal (MBBS | FCPS | MRCP) is an independent product reviewer and content creator for Welzo. He writes evidence-led guides on supplements and longevity, prioritising peer-reviewed human research and flagging weak or contested claims rather than overselling them.