Huberman’s Morning Supplement Routine (2026)

Mike HartnettEvidence-Based

7+ years researching longevity protocols. Runs a 20+ supplement daily stack. Built CoreStacks after losing his father to heart disease.

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Dr. Andrew Huberman’s morning routine is built around optimizing alertness, focus, and long-term brain health. Within his first hour awake, he takes approximately five key supplements alongside behavioral protocols (sunlight exposure, cold water, delayed caffeine). Based on multiple podcast episodes and public discussions through early 2026, here is the morning portion of his supplement stack and the science behind each choice.

Huberman’s Morning Supplements

According to Dr. Huberman’s discussions on the Huberman Lab podcast, his core morning supplements include:

Omega-3 is central to Huberman’s morning stack. See our top-rated fish oil supplements for products that match his recommended dosing.

Note: Huberman has adjusted his stack over time. He has mentioned occasionally cycling certain supplements and modifying doses. The above represents his most consistently discussed morning protocol through early 2026.

For his complete supplement stack including evening supplements, see our full Huberman Supplement Stack guide.

The Science Behind Each Choice

AG1 (Athletic Greens)

Huberman has been a long-time sponsor partner of AG1 and also a user. He has described it as his nutritional insurance policy — covering potential gaps in micronutrient intake. AG1 contains 75 vitamins, minerals, and whole-food sourced ingredients including probiotics, adaptogens, and digestive enzymes.

For the full list of what Huberman takes (morning, afternoon, and evening), see our complete Huberman supplement stack breakdown.

High-Dose EPA Omega-3

Huberman has emphasized EPA specifically (rather than DHA) for its mood and anti-inflammatory benefits. He cites research published in Translational Psychiatry showing that 1–2g of EPA daily has antidepressant effects comparable to some medications. He recommends omega-3 supplements with at least a 2:1 EPA to DHA ratio.

For the full breakdown on omega-3 dosing and forms, see our omega-3 complete guide.

Vitamin D3

Huberman takes 5,000 IU of vitamin D3, which he has discussed as important for immune function, hormone production, and mood regulation. He has noted on his podcast that a large percentage of the population is deficient, particularly those who spend most of their time indoors or live at northern latitudes. For the debate on whether this dose is safe long-term, see our detailed analysis: is 5,000 IU of vitamin D3 too much?

NMN for NAD+ Support

Huberman has discussed taking NMN (nicotinamide mononucleotide) for its role in boosting NAD+ levels, which decline with age. He takes it in the morning based on the rationale that NAD+ peaks naturally in the first half of the day, aligning supplementation with circadian biology. He has noted that the evidence is still emerging and he views it as a reasonable bet based on current research.

Alpha-GPC for Focus

Alpha-GPC is a choline donor that supports acetylcholine production — the neurotransmitter critical for attention and learning. Huberman takes 300–600mg before cognitively demanding work. He has cited research showing alpha-GPC enhances cognitive performance and power output during physical training.

How Huberman’s Morning Compares to Other Experts

Huberman’s morning routine is one of the more supplement-heavy approaches among longevity experts. Here is how it stacks up against other protocols:

Peter Attia takes a more conservative, testing-driven approach. As discussed on The Drive, Attia focuses his morning supplements on omega-3, vitamin D, and a few targeted compounds based on his own blood work — but he is less likely to recommend AG1 or NMN broadly. Attia has said he is skeptical of greens powders as a category, preferring whole foods and targeted supplementation. See our Peter Attia longevity protocol for his full approach.

Brad Stanfield runs an evidence-first protocol that overlaps with Huberman on omega-3 and vitamin D but skips AG1 and Alpha-GPC entirely. Stanfield has argued on his YouTube channel that the evidence for greens powders does not justify the cost, and that Alpha-GPC has concerning data on long-term stroke risk at high doses — a point Huberman has also acknowledged. See our Stanfield protocol breakdown for comparison.

Bryan Johnson takes a maximalist approach that dwarfs even Huberman’s stack. Johnson’s Blueprint protocol includes over two dozen supplements in the morning alone, organized by precise timing and dosing. His stack is more expensive and more complex than what most people could realistically follow. See our longevity expert stacks compared page for a side-by-side look at all major protocols.

The Real Cost of This Stack

Nobody talks about this enough: Huberman’s morning stack is not cheap. Here is the approximate monthly breakdown using quality brands:

That is $2,000+ per year on morning supplements alone. If budget matters — and it should — you can get 80% of the benefit for a fraction of the cost by focusing on omega-3 and vitamin D first. Those two have the strongest evidence base and cost under $50/month combined. Our best longevity stack under $100 guide shows exactly how to prioritize.

If you are questioning whether premium brands justify their price tags, our are expensive supplements worth it? analysis breaks down where you actually get what you pay for and where you are paying for marketing.

The Non-Supplement Morning Routine

Huberman has consistently emphasized that supplements are secondary to behavioral protocols:

• Sunlight exposure (first 10–30 min): Viewing sunlight within the first hour of waking sets the circadian clock and boosts cortisol for alertness
• Delayed caffeine (90–120 min after waking): Allows natural cortisol to peak first, preventing afternoon crashes
• Cold exposure (optional): A cold shower or plunge increases dopamine and norepinephrine for sustained alertness
• Hydration: Huberman drinks a large glass of water with electrolytes upon waking

This is the part most people skip. The supplements get all the attention because they are easy to buy and swallow. But Huberman himself has said repeatedly that if he had to choose between his supplement stack and his behavioral protocols, he would keep the behaviors and drop the pills. Sunlight, sleep hygiene, exercise, and nutrition do more heavy lifting than any capsule.

For how different experts compare in their approaches, see our experts agree and disagree analysis.

Frequently Asked Questions

Does Huberman take all his supplements at once?

Not exactly. Based on his podcast discussions, Huberman takes AG1 and water first, then other supplements with or shortly after his first meal (which is typically late morning since he practices intermittent fasting). Alpha-GPC is taken specifically before periods of focused work rather than at a fixed time.

How much does Huberman’s morning stack cost?

Based on current retail pricing for quality brands, the morning stack costs approximately $150–250 per month. AG1 is the most expensive single item at roughly $79/month. Fish oil, vitamin D, NMN, and Alpha-GPC add another $70–170 depending on brands and doses chosen.

Has Huberman changed his supplement stack recently?

Huberman has noted on his podcast that he periodically adjusts his stack based on new research, personal blood work, and how he feels. He has been transparent about dropping or adding supplements over time. The core morning stack (omega-3, vitamin D, AG1) has remained relatively consistent, while NAD+ precursors and nootropics have varied more.

Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.