Deep dive from Andrew Huberman's daily routine
Andrew Huberman's Supplement Stack
Andrew Huberman says he takes AG1 daily (since 2012), creatine monohydrate (10 g), fish oil, vitamin D3 (about 5,000 IU), magnesium threonate, apigenin, theanine, occasional inositol, Tongkat Ali and NMN. The full list is from his July 29, 2024 episode with Dr. Peter Attia. His January 9, 2023 episode named a shorter list. AG1 sponsors his podcast.
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Andrew Huberman: The stack at a glance
| Time | Item | Details |
|---|---|---|
| Jan 2023, Jul 2024 | AG1 (Athletic Greens)Yes. He says he has taken it since 2012, once and often twice a day. AG1 is a named sponsor of his podcast. | Yes. He says he has taken it since 2012, once and often twice a day. AG1 is a named sponsor of his podcast. |
| Jul 2024 | Creatine monohydrateYes. 10 grams a day, which he says he sometimes misses. | Yes. 10 grams a day, which he says he sometimes misses. |
| Jul 2024 | Fish oilYes. A quality fish oil giving more than 1 gram of EPA a day. | Yes. A quality fish oil giving more than 1 gram of EPA a day. |
| Jul 2024 | Vitamin D3Yes. About 5,000 IU a day from a dropper, which he says varies between roughly 3,000 and 7,000 IU. | Yes. About 5,000 IU a day from a dropper, which he says varies between roughly 3,000 and 7,000 IU. |
| Jan 2023, Jul 2024 | Magnesium threonateYes, before sleep. He names it in both episodes. No dose is given for his own use. | Yes, before sleep. He names it in both episodes. No dose is given for his own use. |
| Jan 2023, Jul 2024 | Apigenin and theanineYes, before sleep. He gives 50 mg for apigenin in 2024 and no dose for theanine. | Yes, before sleep. He gives 50 mg for apigenin in 2024 and no dose for theanine. |
| Jan 2023, Jul 2024 | InositolYes, but occasionally. In 2024 he gives 900 mg. | Yes, but occasionally. In 2024 he gives 900 mg. |
| Jul 2024 | Tongkat AliYes in 2024, one capsule early in the day. In the January 2023 episode he describes a friend's use and does not say he takes it. | Yes in 2024, one capsule early in the day. In the January 2023 episode he describes a friend's use and does not say he takes it. |
| Jul 2024 | NMN and NRYes. Sublingual NMN first thing in the morning, 1.5 grams, chosen mostly on cost. He also says he has taken NR capsules. | Yes. Sublingual NMN first thing in the morning, 1.5 grams, chosen mostly on cost. He also says he has taken NR capsules. |
| Jan 2023 | Alpha-GPCYes, as needed. 300 mg before cognitive work or a workout, often with caffeine from coffee or yerba mate. | Yes, as needed. 300 mg before cognitive work or a workout, often with caffeine from coffee or yerba mate. |
| Jul 2024 | Electrolytes (LMNT)Yes. He says he uses LMNT for electrolytes. LMNT is a named sponsor of that episode. | Yes. He says he uses LMNT for electrolytes. LMNT is a named sponsor of that episode. |
| Jul 2024 | Methyl B12, green tea capsules, whey proteinYes to all three in 2024: methyl B12, a couple of green tea capsules in the morning, and whey as a protein replacement. | Yes to all three in 2024: methyl B12, a couple of green tea capsules in the morning, and whey as a protein replacement. |
| Jul 2024 | Stopped or on and off: nicotine gum and shilajitHe says he stopped nicotine gum, and that he stops shilajit for long periods. | He says he stopped nicotine gum, and that he stops shilajit for long periods. |
Supplements Andrew Huberman Says He Takes
Throughout the dayTwo episodes carry his own lists: Developing a Rational Approach to Supplementation (January 9, 2023) and Dr. Peter Attia: Supplements for Longevity & Their Efficacy (July 29, 2024). Each line below says which one it comes from.
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AG1 (Athletic Greens)
RoutineYes. He says he has taken it since 2012, once and often twice a day. AG1 is a named sponsor of his podcast.
“I take AG1 once and often twice every single day, and I've done that since starting way back in 2012.”
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January 9, 2023 (Huberman Lab, Developing a Rational Approach to Supplementation): "I have taken Athletic Greens since 2012." He calls the company a sponsor of the podcast in the same episode.
July 29, 2024 (Huberman Lab, with Dr. Peter Attia): the quote above. AG1 is again named among the episode sponsors. Brand tie: AG1 sponsors his show, so treat his AG1 statements as coming from a paid partner who also says he uses it.
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Creatine monohydrate
RoutineYes. 10 grams a day, which he says he sometimes misses.
“I take, in my case, 10 grams of creatine monohydrate per day.”
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Source: Huberman Lab, "Dr. Peter Attia: Supplements for Longevity & Their Efficacy", July 29, 2024. This is the date we can cite for his creatine dose.
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Fish oil
RoutineYes. A quality fish oil giving more than 1 gram of EPA a day.
“I take a quality fish oil, either the one that AG makes or Carlson's in liquid form.”
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Source: Huberman Lab with Dr. Peter Attia, July 29, 2024. He names the AG1 maker's fish oil or Carlson's liquid, and gives more than 1 gram of EPA daily as his target.
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Vitamin D3
RoutineYes. About 5,000 IU a day from a dropper, which he says varies between roughly 3,000 and 7,000 IU.
“I make sure that I get enough D3, typically from the dropper, 5,000 IU per day approximately.”
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Source: Huberman Lab with Dr. Peter Attia, July 29, 2024.
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Magnesium threonate
RoutineYes, before sleep. He names it in both episodes. No dose is given for his own use.
“Before sleep, I take magnesium threonate.”
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January 9, 2023: "I happen to take magnesium threonate, theanine, and apigenin. I also take inositol." July 29, 2024: the quote above, and he says he is "really bullish on magnesium". The two dates agree, so this part of his sleep stack did not change.
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Apigenin and theanine
RoutineYes, before sleep. He gives 50 mg for apigenin in 2024 and no dose for theanine.
“Apigenin, 50 milligrams, which is essentially chamomile extract, and theanine.”
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Both are in his January 9, 2023 line (see magnesium threonate) and again in the July 29, 2024 episode with Dr. Peter Attia.
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Inositol
RoutineYes, but occasionally. In 2024 he gives 900 mg.
“And occasionally I'll take 900 milligrams of inositol also.”
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January 9, 2023 he says he also takes inositol, with no personal dose. July 29, 2024 he calls it occasional and gives 900 mg.
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Tongkat Ali
RoutineYes in 2024, one capsule early in the day. In the January 2023 episode he describes a friend's use and does not say he takes it.
“I also take tongkat ali, so I take one capsule of that in the early part of the day.”
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This is one of the clearest changes between his two lists. January 9, 2023: he talks about Tongkat Ali and Fadogia agrestis as something a friend uses, not as part of his own stack. July 29, 2024: he says he takes Tongkat Ali himself. In the passages we checked he does not say he takes Fadogia himself.
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NMN and NR
RoutineYes. Sublingual NMN first thing in the morning, 1.5 grams, chosen mostly on cost. He also says he has taken NR capsules.
“I've opted to take sublingual NMN mostly based on cost.”
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Source: Huberman Lab with Dr. Peter Attia, July 29, 2024. He puts the NMN dose at 1,500 milligrams. For NR he gives no dose.
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Alpha-GPC
RoutineYes, as needed. 300 mg before cognitive work or a workout, often with caffeine from coffee or yerba mate.
“I will routinely take 300 milligrams of alpha GPC prior to some cognitive work or prior to a workout.”
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Source: Huberman Lab, Developing a Rational Approach to Supplementation, January 9, 2023. In the same episode he says he avoids L-tyrosine because he tends to crash hard afterward. Alpha-GPC is not in the July 2024 list he reads out.
Brand tie: in that episode he says the podcast partnered with Momentous Supplements, and the episode points listeners to Momentous. Check the current sponsor list before assuming the tie still stands.
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Electrolytes (LMNT)
RoutineYes. He says he uses LMNT for electrolytes. LMNT is a named sponsor of that episode.
“I use LMNT.”
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Source: Huberman Lab with Dr. Peter Attia, July 29, 2024. LMNT is among the sponsors named at the start of the episode.
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Methyl B12, green tea capsules, whey protein
FoodYes to all three in 2024: methyl B12, a couple of green tea capsules in the morning, and whey as a protein replacement.
“And I take a couple of green tea capsules in the morning.”
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Source: Huberman Lab with Dr. Peter Attia, July 29, 2024. He gives no doses for B12 or whey.
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Stopped or on and off: nicotine gum and shilajit
RoutineHe says he stopped nicotine gum, and that he stops shilajit for long periods.
“I stopped taking it also because it gave me a kind of a tick and cough when I wasn't chewing it.”
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Source: Huberman Lab with Dr. Peter Attia, July 29, 2024. On shilajit he says he stops taking it for long periods.
For his food and fasting habits see our Huberman nutrition guide, and for his full day see Andrew Huberman's daily routine.
Supplement FAQ
What supplements does Andrew Huberman take?
In his July 29, 2024 episode with Dr. Peter Attia, Andrew Huberman lists AG1, creatine monohydrate (10 g), fish oil (over 1 g EPA), vitamin D3 (about 5,000 IU), magnesium threonate, apigenin (50 mg), theanine, occasional inositol (900 mg), Tongkat Ali, NMN, methyl B12, LMNT electrolytes, green tea capsules and whey. His January 9, 2023 episode named a shorter list: AG1, magnesium threonate, theanine, apigenin, inositol and alpha-GPC. Full dated breakdown on the supplements page.
Does Andrew Huberman take creatine as a supplement?
Yes. In his July 29, 2024 episode with Dr. Peter Attia he says he takes 10 grams of creatine monohydrate a day and sometimes misses a day.
Does Andrew Huberman take AG1 as a daily supplement?
Yes. He said on January 9, 2023 that he has taken Athletic Greens (now AG1) since 2012, and on July 29, 2024 that he takes it once and often twice a day. AG1 is named as a sponsor of his podcast in both episodes.
Does Andrew Huberman take magnesium as a supplement?
Yes. He names magnesium threonate before sleep in both his January 9, 2023 and July 29, 2024 episodes. He does not give a dose for his own use.
Does Andrew Huberman take Tongkat Ali as a supplement?
In his July 29, 2024 episode he says he takes one Tongkat Ali capsule early in the day. In the January 9, 2023 episode he describes a friend's use and does not say he takes it himself.
Does Andrew Huberman have supplement sponsors?
Yes. AG1 (Athletic Greens) is named as a podcast sponsor in his January 2023 and July 2024 episodes, LMNT is named in July 2024, and in January 2023 he says the show partnered with Momentous Supplements. Sponsor lists change, so check the current episode.