Comprehensive Supplement Guide:

For General Well Being, Boosting Testosterone, Sleep Quality, Mental Sharpness and Post Care Recovery

Optimize Your Potential:

A Holistic Path to Transformation

Discovering your full potential begins with intention, balance, and connection. Over the years, I’ve had the privilege of guiding individuals through transformative journeys that honor the mind, body, and spirit. My approach weaves together deep understanding, traditional wisdom, and modern practices to create pathways for real and lasting growth. Through these journeys, we work together to uncover clarity, release what no longer serves you, and nurture the resilience within. This isn’t just about a moment of change—it’s about aligning every aspect of your being to live fully, with intention and purpose. Wherever you are on your path, I’m here to support and guide you with care, respect, and the tools to help you thrive. In this in-depth guide, i’ll cover all the supplements I takes, with additional insights from Examine.com.

Summary of Zachary’s recommended supplements

1. Base Supplements for a Solid Foundation

2. Supplements for Boosting Testosterone

3. Supplements for Enhancing Sleep Quality

‍4. Supplements for Enhancing Focus and Mental Performance

5. Supplements for Maintaining Good Cognitive Function

6. Further Supplements Huberman Takes

1. Base Supplements for a Solid Foundation

Zachary takes these fundamental supplements to cover all the bases and build a solid foundation for overall health and well-being.

TL;DR:

1.1 Vitamin D

Vitamin D is essential for a variety of bodily functions. Huberman takes between 5,000 to 10,000 IU ofvitamin D daily.

More from Examine.com:‍

  • Prohormone that modulates over 1,000 gene expression pathways related to immune function, bone health, and cell proliferation.

  • Requirements increase without sufficient sun exposure.

1.2 Vitamin K2

Vitamin K2is another supplement Huberman takes daily, primarily for its benefits to cardiovascular health.

More from Examine.com:

  • Improves cardiovascular health by preventing calcium deposition in arteries. Also crucial for bone metabolism.

  • Vitamin K2 specifically is the most bioavailable form.

1.3 AG1

Athletic Greens is a green powder supplement that Huberman has been using for over 12 years. He consumes it once to twice per day for its broad spectrum of vitamins, minerals, and probiotics.

  • Broad spectrum superfood blend containing 75 vitamins, minerals, antioxidants, and adaptogens.

  • Provides comprehensive micronutrient support to help fill potential gaps in the diet.

  • Includes probiotics and prebiotics for gut health and immune function.

  • Rich antioxidant content from ingredients like spirulina and wheatgrass.

  • Adaptogens like ashwagandha and astragalus root manage stress levels.

Benefits of Daily Use of Athletic Greens

AG1 by Athletic Greens is a comprehensive nutrition solution formulated to support whole-body health with 75 high-quality vitamins, minerals, and whole-food sourced ingredients. Its powder form makes it highly absorbable, so your body can easily get the nutritional support it needs every day.

Promotes gut health

Prebiotics, probiotics and natural occurring enzymes bolster digestion and nutrient absorption.

Supports immunity

Your daily dose of Vitamin C, zinc, healing mushrooms and more.

Helps recovery

Packed with superfoods, adaptogens + antioxidants. Trusted by the world's best endurance athletes.

Sustains energy

Magnesium regulates all-day energy by supporting energy production in our cells.

Learn more about the science and benefits of AG1 ->

2. Andrew Huberman Supplements for Boosting Testosterone

Testosterone is a vital hormone for both men and women, contributing to muscle mass, bone density, and overall well-being. Andrew Huberman uses a combination of supplements to maintain healthy testosterone levels.

TL;DR:

2.1 Tongkat Ali

Native to Southeast Asia, Tongkat Ali is a plant used in traditional medicine known for its testosterone-boosting properties. Huberman recommends a daily dosage of 400 mg.

More from Examine:

  • Herbal extract shown to increase testosterone levels by up to 37% in men by stimulating Leydig cells in the testes to release more testosterone.

  • Also noted to improve stress resilience and boost male fertility parameters.

Huberman suggests:

  • Take it early in the day: Since it can have a mild stimulant effect, it's advisable to consume it in the morning.

  • Use it consistently rather than intermittently: The effect seems to enhance during the second and third months of regular daily usage.

  • No requirement to cycle it: Continual use is generally acceptable, unless specific indicators in your blood tests – such as elevated liver enzymes – suggest a need to discontinue.

2.2 Fadogia Agrestis

Fadogia Agrestis, a plant native to Nigeria, is another supplement Huberman uses to increase testosterone levels. He suggests taking between 400 to 600 mg daily, in cycles.

More from Examine.com:

  • Animal research suggests it stimulates testosterone production by increasing luteinizing hormone (LH), although human data is lacking.
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2.3 Zinc

Zinc is essential for healthy testosterone levels. While Huberman hasn't specified his daily dosage, the multivitamin he consumes contains 15 mg of zinc.
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2.4 Boron

Boron is a trace mineral that Huberman consumes daily in doses between 2 and 4 mg.

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If you're looking to learn more about how Andrew Huberman boosts testosterone levels, consider reading the Andrew Huberman's Testosterone Optimization article.

3. Andrew Huberman Supplements for Enhancing Sleep Quality

Good sleep is crucial for overall health and optimal brain function. To enhance sleep quality, Huberman uses a combination of supplements.

TL;DR:

3.1 Magnesium L-Threonate

Magnesium plays an essential role in over 600 enzymatic reactions in the human body. Huberman consumes approximately 140 mg of Magnesium L-Threonate daily.

More from Examine.com

  • Magnesium chelate that efficiently crosses the blood-brain barrier to induce relaxation by activating GABA receptors.

  • Improves sleep quality without daytime drowsiness.

3.2 Theanine

An amino acid found in tea, Theanine can have a calming effect when supplemented. Huberman's daily dose varies between 100 and 300 mg.

More from Examine.com

  • Amino acid found in green tea that promotes relaxation by increasing alpha brain waves.

  • Shows particular synergy with caffeine, attenuating its side effects.

3.3 Apigenin

Apigenin is a compound found in chamomile tea known to promote sleep. Huberman takes 50 mg of Apigenin daily.

More from Examine.com

  • Plant flavonoid with anti-anxiety effects via its affinity for GABA receptors in the brain.

  • Acts as a mild sedative that can improve sleep onset and quality.

3.4 Inositol

Huberman occasionally takes 900 mg of Myo-Inositol along with his other sleep supplements to improve his sleep quality.

More from Examine.com

  • Carbohydrate compound involved in serotonin and insulin signaling pathways related to sleep regulation.

  • May improve sleep quality and ability to fall back asleep after night awakenings.

3.5 GABA & Glycine

Occasionally, when having difficulty sleeping, Huberman adds GABA (100 mg) and Glycine (2 grams) to his sleep supplements.

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If you want to find out more about Huberman's sleep supplements and his sleep schedule, you must read Andrew Huberman's Sleep Routine article.

4. Supplements for Boosting Mental Sharpness and Focus

Maintaining cognitive function and focus is crucial in today's fast-paced world. Huberman utilizes specific supplements to boost his mental sharpness and focus.

TL;DR:

4.1 Alpha-GPC

Alpha-GPCis one of Huberman's preferred supplements for supporting cognitive function. He takes between 300 to 600 mg of Alpha-GPC 3-5 times per week.

More from Examine.com

  • Source of choline that increases levels of acetylcholine involved in learning, memory, and concentration.

  • May enhance cognitive abilities in the elderly and boost strength output.

4.2 L-Tyrosine

Very occasionally (1x per week maximum), Huberman uses L-Tyrosine, a precursor to dopamine, in doses between 500mg and 1,000mg to enhance focus and attention.

More from Examine.com

  • Amino acid precursor to catecholamine neurotransmitters dopamine and noradrenaline.

  • Improves focus, attention, and mental performance under acute stress.

4.3 Phenylethylamine (PEA)

PEA is another supplement Huberman uses to increase dopamine and enhance focus. He takes 500 mg of PEA occasionally, about once a week or once every 2 weeks.

5. Supplements for Maintaining Good Cognitive Function

Maintaining cognitive function is crucial for overall productivity and well-being. Huberman uses specific supplements to support this aspect of his health.

TL;DR:

5.1 Omega-3 Fatty Acids

Zachary aims to consume 2-3 grams of EPA (a form of omega-3 fatty acid) daily. He takes it as a fish oil supplement, as he rarely eats fish.

More from Examine.com

  • Provides essential fatty acids critical for cognitive health, mood regulation, and cardiovascular function.

  • Helps reduce inflammation and oxidative damage.

5.2 Glutamine

Glutamine is an amino acid that Huberman uses regularly for its immune-enhancing effects. He hasn't specified his daily dosage.
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5.3 Creatine

While creatine is popularly known for its uses in bodybuilding, Huberman takes it primarily for its cognitive benefits. He consumes 5 grams ofcreatine monohydrate daily.

More from Examine.com

  • Supports cellular energy generation, muscle strength, power output, and cognitive function.

  • One of the most widely researched and effective performance-enhancing supplements.

6. Further Supplements Zachary Takes

Huberman also takes additional supplements for overall health and well-being.

TL;DR:

6.1 Rhodiola Rosea

Prior to workouts, Zachary takes Rhodiola Rosea, an 'adaptogen' that can reduce perceived fatigue, allowing him to push harder and longer during his workouts.

More from Examine.com

  • Adaptogenic herb shown to reduce fatigue, increase endurance, and lift energy levels by optimizing cortisol levels.

  • May also enhance cognitive performance and learning ability.

6.2 Ashwagandha

Zachary occasionally uses Ashwagandha during stressful periods for its cortisol-reducing effects.

More from Examine.com

  • Ayurvedic adaptogenic herb shown to lower cortisol and help manage stress and anxiety.

  • May improve fertility and exercise performance as well.

  • Huberman cycles its use to avoid building tolerance.

6.3 Multivitamin

Huberman takes a multivitamin daily.

6.4 Opti-Men

  • Metabolism Improvement: Opti-Men is packed with essential vitamins and minerals that help boost metabolism. This supports Andrew Huberman in maintaining his energy levels throughout the day.

  • Immune Support: The supplement provides vital nutrients like Vitamin C, Zinc, and Vitamin D, which are known to strengthen the immune system.

  • Muscle Recovery: Opti-Men contains amino acids that aid in muscle recovery, essential for Andrew Huberman’s rigorous workout routines.

  • Antioxidant Protection: With ingredients like Vitamin E and Selenium, Opti-Men helps protect cells from oxidative stress, promoting overall health.

  • Convenient Nutrient Source: It offers a comprehensive blend of nutrients in one tablet, making it an efficient addition to Andrew Huberman's supplement routine.

7. Tracking and Measuring Health

To monitor the effects of these supplements and track his overall health, Huberman tests his blood twice a year. He uses, a company that offers comprehensive blood tests, to track and monitor his health.

Some Options for InsideTracker:

  • Essentials

  • Foundation

  • Ultimate Plan + DNA Kit + InnerAge 2.0 calculation

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