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Supplements

Huberman Supplement Stack 2026: Complete Guide

By Mike Hartnett
February 27, 2026 19 Min Read
344 0

Affiliate Disclosure: CoreStacks may earn a commission through links in this article. This never influences which supplements we report on or how we present expert recommendations. We report what Huberman has publicly shared on the Huberman Lab podcast.

Table Of Content

What Does Andrew Huberman Actually Take Every Day?

Andrew Huberman, the Stanford neuroscience professor behind the Huberman Lab podcast, has become one of the most influential voices in the supplement world. Over the past several years, he has openly discussed his personal supplement regimen across dozens of episodes, newsletter editions, and interviews. His stack has evolved considerably since he first laid it out in detail. As of early 2026, Huberman’s daily supplement routine includes roughly a dozen core items spanning foundational nutrition, cognitive support, hormonal optimization, and sleep enhancement. Below is a complete breakdown of every supplement he has publicly discussed taking, the reasoning he has cited, and the specific episodes where he detailed each choice.

Important: This article reports what Dr. Huberman has publicly shared about his own supplement use. We are not recommending these supplements or dosages. Consult a physician before making changes to your supplement regimen.

Huberman’s Complete Supplement Stack at a Glance

This table summarizes every supplement Huberman has publicly discussed as part of his daily or regular regimen, based on Huberman Lab podcast episodes, his newsletter, and public interviews.

Supplement Reported Purpose Reported Dose Timing Brand Mentioned Key Source Episode
AG1 (Athletic Greens) Foundational nutrition, gut health 1 serving/day Morning AG1 (sponsor) Multiple episodes; ongoing sponsor read
Omega-3 (EPA/DHA) Cardiovascular health, mood, inflammation 2-3g EPA per day With meals Carlson’s, others Episode #3 (Optimal Nutrition), Newsletter
Vitamin D3 Immune function, hormonal health ~5,000 IU/day Morning, with fat Various Episode #39 (Controlling Sugar Cravings)
Vitamin K2 Calcium metabolism (paired with D3) 100-200 mcg/day With D3 Various Discussed alongside D3 supplementation
Magnesium Threonate Sleep quality, cognitive function 145 mg elemental Mg 30-60 min before bed Magtein (branded form) Episode #31 (Sleep Toolkit), #43
Magnesium Bisglycinate Additional magnesium, muscle relaxation 200 mg Evening Various Episode #31 (Sleep Toolkit)
Tongkat Ali Testosterone support, libido 400 mg/day Morning Various (standardized) Episode #15 (Optimize Testosterone), AMA episodes
Fadogia Agrestis Testosterone support (LH pathway) 425-600 mg/day Morning Various Episode #15 (later expressed caution)
Creatine Monohydrate Cognitive function, muscle, bone density 5g/day Any time Various Episode #54 (Science of Strength)
Alpha-GPC Focus, cognitive enhancement 300 mg Pre-workout or AM Various Episode #2 (Focus), AMA episodes
Rhodiola Rosea Cortisol modulation, fatigue resistance 100-200 mg Before high-effort tasks Various Episode #56 (Optimize Cortisol)
Ashwagandha (KSM-66) Stress, cortisol reduction 600 mg/day (cycled) Evening KSM-66 branded Episode #56, Newsletter (cycles on/off)
NMN NAD+ support, cellular energy Varies (discussed multiple doses) Morning Various Episodes with Dr. David Sinclair
Acetyl-L-Carnitine (ALCAR) Metabolism, cognitive support 500-1000 mg Morning Various Episode #3, AMA episodes

Check current AG1 pricing on Amazon

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Detailed Breakdown: Huberman’s Core Supplements

1. AG1 (Athletic Greens) — Foundational Greens Supplement

What Huberman has said: AG1 has been a consistent sponsor of the Huberman Lab podcast since its early days. Huberman has stated that he started taking AG1 before the sponsorship relationship began and has described it as a convenient way to cover foundational nutritional bases including vitamins, minerals, probiotics, and adaptogens in a single drink.

Reported dose: One scoop (one serving) daily, mixed with water, typically in the morning.

What the research shows: AG1 contains 75 vitamins, minerals, and whole-food-sourced ingredients. NSF International has verified its label claims. A company-funded clinical study reported improvements in gut health markers, though independent large-scale trials are limited.

Sponsor vs. personal choice: AG1 is a paid sponsor of the Huberman Lab podcast. Huberman has stated he was taking it before the sponsorship began, but transparency requires noting the financial relationship.

Check current AG1 pricing on Amazon

2. Omega-3 Fatty Acids (EPA/DHA) — Foundational Health

What Huberman has said: Huberman has consistently emphasized omega-3 supplementation, particularly EPA, across multiple episodes. On Episode #3 (focused on optimal nutrition and supplementation) and in subsequent AMA episodes, he discussed targeting at least 2 grams of EPA per day, noting that most people are deficient in omega-3 fatty acids. He has emphasized EPA specifically for its effects on mood and has cited research suggesting EPA at 1-2g per day can have effects on depressive symptoms comparable to some prescription interventions.

Reported dose: 2-3g of EPA per day (this means the total fish oil capsule dose is higher, since capsules contain both EPA and DHA).

Timing: With meals, to enhance absorption with dietary fat.

Brand mentioned: Huberman has mentioned Carlson’s fish oil by name in several episodes and in his newsletter supplement list.

Research context: The evidence base for omega-3 supplementation is among the strongest of any supplement. A 2019 meta-analysis published in Translational Psychiatry found that EPA-predominant formulations at doses above 1g/day showed significant effects on depressive symptoms. The American Heart Association recommends omega-3 supplementation for cardiovascular health in certain populations.

Check current Carlson’s Fish Oil pricing on Amazon

3. Vitamin D3 + K2 — Immune and Hormonal Foundation

What Huberman has said: Huberman has discussed vitamin D3 supplementation numerous times, including in Episode #39 and various AMA episodes. He has reported taking approximately 5,000 IU of vitamin D3 daily, noting that he monitors his blood levels to keep his serum 25(OH)D in the range of 60-80 ng/mL. He pairs D3 with vitamin K2 (MK-7 form) to support proper calcium metabolism and prevent arterial calcification.

Reported dose: ~5,000 IU vitamin D3 daily, paired with 100-200 mcg vitamin K2 (MK-7).

Timing: Morning, taken with a meal containing fat (fat-soluble vitamin).

Research context: Vitamin D deficiency is widespread — the Endocrine Society estimates that over 40% of American adults are deficient. A 2022 study in The BMJ (the VITAL trial follow-up) found that vitamin D supplementation reduced autoimmune disease incidence by 22% over five years. The pairing with K2 is supported by research showing K2 directs calcium toward bones and away from arteries.

Check current Vitamin D3 + K2 pricing on Amazon

4. Magnesium Threonate + Bisglycinate — Sleep and Recovery

What Huberman has said: Magnesium supplementation is one of Huberman’s most frequently discussed topics. In his Sleep Toolkit episode (#31) and his Toolkit for Sleep newsletter, he described magnesium threonate (sold under the brand name Magtein) as his preferred form for sleep because of its ability to cross the blood-brain barrier. He has reported taking it 30-60 minutes before bed. He also takes magnesium bisglycinate as an additional source of elemental magnesium, noting that many people are deficient in magnesium and that most forms of magnesium have poor bioavailability.

Reported dose: 145 mg elemental magnesium from magnesium threonate (equivalent to roughly 2g of magnesium threonate) plus 200 mg from magnesium bisglycinate.

Timing: Both taken in the evening, approximately 30-60 minutes before sleep.

Research context: A 2010 study in Neuron found that magnesium threonate enhanced synaptic density and memory function in animal models. Human trials on magnesium threonate specifically are limited but growing. A 2022 randomized controlled trial in Nutrients found that magnesium bisglycinate improved subjective sleep quality in adults with mild sleep disturbances. Magnesium deficiency is estimated to affect roughly 50% of Americans.

Check current Magnesium Threonate pricing on Amazon

5. Tongkat Ali — Hormonal Optimization

What Huberman has said: In Episode #15 (focused on testosterone and estrogen optimization), Huberman discussed Tongkat Ali (Eurycoma longifolia) as a supplement he takes daily for its effects on free testosterone. He has cited research suggesting it can increase free testosterone by reducing sex hormone-binding globulin (SHBG), effectively freeing up existing testosterone rather than increasing total production. He has recommended looking for standardized extracts and has mentioned 400 mg per day as his dose.

Reported dose: 400 mg/day of a standardized extract.

Timing: Morning.

Research context: A 2022 systematic review in Complementary Therapies in Medicine examined 12 clinical trials and found modest but consistent effects on testosterone levels and related outcomes. A 2012 randomized controlled trial in the Journal of the International Society of Sports Nutrition found that Tongkat Ali supplementation significantly improved stress hormone profiles and mood in moderately stressed adults.

Check current Tongkat Ali pricing on Amazon

6. Fadogia Agrestis — Testosterone Support (With Caveats)

What Huberman has said: Huberman initially discussed Fadogia Agrestis alongside Tongkat Ali in Episode #15, describing it as a complement that works through a different pathway (stimulating luteinizing hormone). However, in subsequent episodes and AMA discussions in 2023 and 2024, Huberman expressed increased caution about Fadogia Agrestis. He noted concerns about limited human safety data, potential liver toxicity observed in animal studies at higher doses, and the lack of long-term human trials. He has suggested that people considering Fadogia Agrestis should get liver and kidney panels done regularly.

Reported dose: 425-600 mg/day (when taking it).

Status as of early 2026: Huberman has not retracted his earlier discussion but has clearly shifted toward more cautious language. In AMA episodes during 2024, he emphasized that the safety data is thin and that blood work monitoring is essential for anyone using it.

Research context: Nearly all published research on Fadogia Agrestis comes from animal studies. A 2005 study in Asian Journal of Andrology found testosterone-elevating effects in rats but also noted testicular toxicity markers at high doses. No large-scale human safety trials have been published as of early 2026.

Important note: This is one of the supplements where Huberman’s position has noticeably shifted. Earlier episodes were more enthusiastic; more recent commentary has been significantly more cautious. We recommend reviewing his most recent statements before considering this supplement.

Check current Fadogia Agrestis pricing on Amazon

7. Creatine Monohydrate — Brain and Body

What Huberman has said: Huberman has discussed creatine extensively, notably in Episode #54 (Science of Strength, Muscle, and Training) and in episodes covering cognitive enhancement. He has stated that creatine is one of the most well-studied supplements in existence and takes 5g per day. Beyond the well-known muscle and strength benefits, Huberman has highlighted emerging research on creatine’s cognitive effects, particularly for people who are sleep-deprived or under cognitive stress. He has also discussed research suggesting creatine may support bone mineral density.

Reported dose: 5g/day of creatine monohydrate.

Timing: Any time of day (he has noted timing is not critical for creatine).

Research context: Creatine monohydrate is arguably the single most researched sports supplement. The International Society of Sports Nutrition published a position stand confirming its safety and efficacy for increasing strength and lean mass. A 2018 systematic review in Experimental Gerontology found evidence supporting creatine’s role in cognitive function, particularly under conditions of stress or sleep deprivation.

Check current Creatine Monohydrate pricing on Amazon

8. Alpha-GPC — Focus and Cognitive Enhancement

What Huberman has said: In Episode #2 (on focus and concentration) and in his focus toolkit episodes, Huberman discussed Alpha-GPC as a choline donor that can enhance acetylcholine levels, which he has described as the “neuromodulator of focus.” He has reported taking 300 mg before workouts or cognitively demanding work. He has also noted that some people experience headaches from Alpha-GPC and has suggested starting at lower doses.

Reported dose: 300 mg before focus-demanding tasks.

Timing: Pre-workout or early morning before focused cognitive work.

Research context: Alpha-GPC has shown cognitive enhancement effects in several human studies. A 2015 randomized controlled trial found that Alpha-GPC increased power output in athletes. A 2021 observational study raised a question about long-term Alpha-GPC use and stroke risk, though the study had significant methodological limitations and Huberman has discussed this finding, noting that more research is needed.

Check current Alpha-GPC pricing on Amazon

9. Rhodiola Rosea — Cortisol and Fatigue

What Huberman has said: In Episode #56 (focused on cortisol optimization) and in discussion of adaptogenic herbs, Huberman described Rhodiola Rosea as an adaptogen he uses specifically before high-effort tasks. He has noted that Rhodiola appears to modulate cortisol output in a way that reduces perceived fatigue without suppressing the cortisol response entirely, which he considers important since cortisol serves essential functions.

Reported dose: 100-200 mg of a standardized extract before intense work or training.

Timing: Taken acutely before demanding tasks, not necessarily daily.

Research context: A 2012 systematic review in BMC Complementary and Alternative Medicine found that Rhodiola demonstrated anti-fatigue effects in human studies, though the authors noted heterogeneity in study designs. A 2022 randomized trial published in Nutrients found that Rhodiola supplementation improved attention and reduced cognitive fatigue during prolonged work.

Check current Rhodiola Rosea pricing on Amazon

10. Ashwagandha (KSM-66) — Stress Adaptation (Cycled)

What Huberman has said: Huberman has discussed Ashwagandha, specifically the KSM-66 branded extract, in Episode #56 and in his newsletter. He has emphasized that he cycles Ashwagandha rather than taking it continuously, typically using it for periods of high stress and then taking breaks. He has cited concerns about continuous use potentially blunting emotional responses or leading to a form of emotional flatness. His reported protocol involves taking it for a few weeks, then cycling off.

Reported dose: 600 mg/day of KSM-66 during active cycles.

Timing: Evening.

Cycling protocol: Huberman has reported cycling Ashwagandha — typically a few weeks on, a few weeks off — rather than continuous daily use.

Research context: KSM-66 is the most clinically studied Ashwagandha extract. A 2012 randomized controlled trial in the Indian Journal of Psychological Medicine found significant reductions in serum cortisol and perceived stress. A 2019 study in Medicine found improvements in sleep quality. Huberman’s cycling approach is not well-studied in clinical trials, though some practitioners recommend it to prevent potential adaptation.

Check current Ashwagandha KSM-66 pricing on Amazon

11. NMN (Nicotinamide Mononucleotide) — NAD+ and Longevity

What Huberman has said: Huberman has discussed NMN primarily in the context of NAD+ biology, most notably during his episodes with Dr. David Sinclair (Episode #83 and others). He has mentioned taking NMN as part of his routine, though he has been somewhat less specific about his exact dose compared to other supplements. He has discussed the theoretical rationale for NAD+ precursor supplementation — supporting cellular energy production, DNA repair, and sirtuin activation — while also acknowledging that the human clinical trial data is still emerging.

Reported dose: Huberman has discussed various doses in the 500mg-1g range during podcast conversations, though his exact personal dose has been less precisely stated than for other supplements.

Timing: Morning (sublingual or oral, depending on form).

Research context: NMN research has accelerated rapidly. A 2022 clinical trial published in Science found that NMN supplementation increased NAD+ levels in a dose-dependent manner in humans. However, long-term efficacy and safety data in humans remains limited. The FDA briefly raised regulatory questions about NMN’s supplement status in 2022-2023, which created market uncertainty, though NMN products have remained widely available.

Cross-reference: For a deeper look at NMN and NAD+ biology, see our article on David Sinclair’s Longevity Protocol.

Check current NMN pricing on Amazon

12. Acetyl-L-Carnitine (ALCAR) — Metabolism and Cognition

What Huberman has said: Huberman has discussed Acetyl-L-Carnitine in the context of both metabolic support and cognitive function. In Episode #3 and subsequent AMA episodes, he described ALCAR as supporting mitochondrial function and fatty acid metabolism while also serving as a cognitive support compound due to its ability to cross the blood-brain barrier and donate acetyl groups for acetylcholine synthesis.

Reported dose: 500-1000 mg/day.

Timing: Morning.

Research context: A 2018 meta-analysis in Psychosomatic Medicine found that Acetyl-L-Carnitine supplementation was associated with significant reductions in depressive symptoms. Multiple studies have supported its role in mitochondrial fatty acid transport and cellular energy metabolism.

Check current Acetyl-L-Carnitine pricing on Amazon

My Experience With Huberman’s Stack

I’ll be honest — three years ago, I was the guy with a drawer full of half-empty supplement bottles and zero strategy behind any of it. I’d buy whatever sounded good on a podcast, take it for three weeks, forget about it, repeat. Sound familiar?

What changed was treating my stack like a portfolio instead of a shopping spree. I started with Huberman’s foundational five and built from there: omega-3s, vitamin D3 + K2, magnesium glycinate, creatine, and NMN. No shotgun approach. Five things, every single day, and bloodwork every few months to see what was actually moving the needle.

The first thing I noticed — and I mean within a week — was sleep. Magnesium glycinate before bed turned me from a “wake up at 3am staring at the ceiling” person into someone who actually sleeps through the night. If you take one thing from this article, take that.

The subtler stuff took longer. After about two months, the afternoon brain fog I’d accepted as normal just… wasn’t there anymore. My energy stopped cratering at 2pm. I was sharper in conversations. Were the omega-3s doing that? The creatine? The NMN? I genuinely can’t tell you which one deserves the credit, and anyone who claims they can is probably selling something.

What I can tell you is that I track bloodwork religiously — and the trend lines don’t lie. Across the board, the markers I care about have been moving in the right direction since I locked in this stack. I’m not claiming supplements did all of that on their own — diet, training, and sleep all play a role — but the trajectory shifted when the stack got dialed in and stayed consistent.

Where I break from Huberman: I skip AG1 entirely. At $3+ per day, I’d rather spend that budget on higher-dose individual supplements where I can control exactly what I’m getting. I also haven’t touched ashwagandha or Alpha-GPC — not because I think they’re bad, just because I’d rather go deep on fewer things than wide on everything.

The real lesson from three years of this isn’t about any specific supplement. It’s that five things taken consistently will outperform twenty things taken sporadically, every single time. Boring? Maybe. But my bloodwork doesn’t lie.

I break down the specific brands and doses I use — plus how I think about stacking and sequencing — in The CoreStacks Longevity Report. It’s free, lands in your inbox once a week, and I don’t waste your time.

What’s Changed in Huberman’s Stack Recently

Huberman’s supplement stack has not been static. Here are the notable shifts we have tracked:

Late 2023 – Early 2024: Fadogia Agrestis Caution

In multiple AMA episodes and social media posts during this period, Huberman began expressing significantly more caution about Fadogia Agrestis. While he did not say he stopped taking it entirely, his language shifted from enthusiastic recommendation to emphasizing the need for blood work monitoring and acknowledging the thin human safety data. This was a notable change from his earlier Episode #15 discussion.

2023-2024: Increased Emphasis on Foundational Supplements

Across 2023 and 2024, Huberman’s commentary shifted toward emphasizing foundational supplements (omega-3s, vitamin D, magnesium, creatine) over more exotic compounds. In his newsletter “Neural Network” and in AMA episodes, he increasingly stressed that most people would benefit more from getting basics right than from adding novel compounds.

2024: Ashwagandha Cycling Protocol Clarified

Huberman provided more specific guidance on cycling Ashwagandha, noting that he does not take it continuously and recommending that others adopt a similar approach due to concerns about emotional blunting with chronic use.

2024: Alpha-GPC Stroke Concern Addressed

Following the publication of an observational study linking long-term Alpha-GPC use to potential stroke risk, Huberman addressed this on the podcast. He noted the study’s limitations (observational design, confounding variables) while acknowledging the finding deserved attention. He did not report stopping Alpha-GPC use but noted it warranted monitoring.

Ongoing: AG1 Sponsorship Continuity

AG1 has remained a consistent sponsor throughout 2024-2025, and Huberman has continued to discuss it as part of his daily routine. The sponsor relationship has been a point of discussion in the broader podcast criticism space, and Huberman has addressed this by stating he used the product before the sponsorship.

How Huberman’s Approach Compares to Other Longevity Researchers

One of the most common questions we get at CoreStacks is how Huberman’s stack compares to other major voices in the longevity space. Here is a high-level comparison:

Huberman vs. Peter Attia

Peter Attia, host of The Drive podcast and author of Outlive, takes a more pharmaceutically oriented approach to longevity. While Huberman’s stack leans heavily on over-the-counter supplements, Attia has discussed using prescription interventions including rapamycin (off-label, low-dose, pulsed), metformin (which he later moved away from), and testosterone replacement therapy. Where Huberman and Attia overlap is in foundational supplements: both emphasize omega-3s, vitamin D, and magnesium. Attia has been more skeptical of many supplement claims, frequently noting that most supplements lack the evidence base of pharmaceuticals.

Key difference: Attia’s framework is more focused on pharmaceutical intervention and biomarker-driven decision making. Huberman’s is more supplement-forward and protocol-based.

Cross-reference: See our full breakdown of Peter Attia’s Longevity Protocol.

Huberman vs. David Sinclair

David Sinclair, the Harvard longevity researcher, shares Huberman’s interest in NMN and NAD+ biology. Sinclair’s publicly discussed stack has included NMN (1g/day), resveratrol (1g/day with yogurt), metformin (which he has taken on and off), and vitamin D. Sinclair’s approach is more focused on the aging biology pathway (sirtuins, NAD+, mTOR) whereas Huberman’s stack covers a broader range of goals including cognitive optimization, hormonal support, and sleep.

Key difference: Sinclair is more narrowly focused on longevity-specific interventions. Huberman covers a broader optimization surface area.

Cross-reference: See our full breakdown of David Sinclair’s Longevity Protocol.

Huberman vs. Dr. Brad Stanfield

Dr. Brad Stanfield, who runs an evidence-based longevity YouTube channel, takes the most conservative approach of the group. Stanfield has been openly critical of supplements with limited human evidence and has questioned the cost-benefit of many popular longevity supplements. His personal stack is smaller and more focused on compounds with strong randomized controlled trial evidence: omega-3s, vitamin D, creatine, and a few others. Stanfield has specifically questioned the evidence for NMN, Tongkat Ali, and several other items in Huberman’s stack.

Key difference: Stanfield applies a stricter evidence threshold. If a compound does not have solid human RCT data, he generally does not recommend it.

The Overlap: What Multiple Experts Agree On

Despite their different approaches, there is a notable consensus zone:

Supplement Huberman Attia Sinclair Stanfield
Omega-3 (EPA/DHA) Yes Yes Mentioned Yes
Vitamin D3 Yes Yes Yes Yes
Creatine Yes Referenced — Yes
Magnesium Yes Referenced — Referenced

The foundational supplements — omega-3s, vitamin D, and creatine — appear in nearly every evidence-based longevity researcher’s discussion. The more novel compounds (Tongkat Ali, Fadogia, NMN at high doses) are where the experts diverge.

Cross-reference: For a deeper dive, see our article on What 5 Longevity Experts Agree On.

Cost Estimate: What Huberman’s Full Stack Costs Per Month

Running Huberman’s complete supplement stack is not cheap. Here is an approximate monthly cost based on typical retail pricing:

Supplement Estimated Monthly Cost
AG1 (Athletic Greens) $79 (subscription)
Omega-3 (EPA/DHA) $30-50
Vitamin D3 + K2 $10-15
Magnesium Threonate $30-40
Magnesium Bisglycinate $10-15
Tongkat Ali $25-35
Fadogia Agrestis $20-30
Creatine Monohydrate $10-15
Alpha-GPC $20-30
Rhodiola Rosea $15-20
Ashwagandha (KSM-66) $15-25
NMN $40-80
Acetyl-L-Carnitine $15-25
Total Estimated Monthly Cost $320-460/month

This is a significant investment. For readers on a tighter budget, we would suggest prioritizing the “consensus” supplements first — omega-3s, vitamin D3+K2, magnesium, and creatine — which can be covered for approximately $60-90/month. These are the items with the strongest evidence base and the broadest expert agreement.

Research Disclaimer

This article is for informational and educational purposes only. It is not medical advice. CoreStacks reports on what experts and researchers have publicly discussed. We do not recommend specific supplements, dosages, or protocols.

The supplements and dosages described in this article are those publicly reported by Dr. Andrew Huberman on his podcast and in his newsletter. Individual responses to supplementation vary. Many supplements discussed here have limited long-term human safety data. Some supplements may interact with medications or medical conditions.

Before starting any new supplement regimen, consult with a qualified healthcare provider who can evaluate your individual health status, medications, and needs. Do not replace prescribed medications with supplements based on podcast or internet content.

Nothing in this article should be construed as a diagnosis, treatment, or cure for any condition. The FDA has not evaluated the statements made about any supplement discussed here.

Frequently Asked Questions

Where does Huberman buy his supplements?

Huberman has mentioned several brands and sources across episodes. AG1 (Athletic Greens) is his greens supplement and a podcast sponsor. He has mentioned Carlson’s for fish oil. For magnesium threonate, he has referenced the Magtein branded form. For most other supplements, he has not consistently endorsed a single brand but has emphasized looking for third-party tested products (NSF, USP, or Informed Sport certified). Momentous is a supplement partner of the podcast and sells Huberman-associated supplement formulations.

Does Huberman take all of these supplements every single day?

Not necessarily. Huberman has been clear that some items are daily staples (AG1, omega-3s, vitamin D, creatine, magnesium) while others are used situationally or cyclically. Rhodiola is taken before high-effort tasks rather than daily. Ashwagandha is cycled on and off. Alpha-GPC is used pre-workout or before focused work. His stack is not a rigid daily checklist.

Has Huberman stopped taking Fadogia Agrestis?

Huberman has not made a definitive public statement saying he has completely stopped Fadogia Agrestis. However, his language around it has shifted considerably since his initial Episode #15 discussion. In 2023-2024 AMA episodes, he expressed notably more caution, emphasized the limited human safety data, and recommended regular blood work (liver and kidney panels) for anyone using it. This is one of the clearest examples of his position evolving over time.

How much does Huberman’s full supplement stack cost?

Based on typical retail pricing, running Huberman’s complete daily stack costs approximately $320-460 per month. AG1 alone is $79/month on subscription. The more exotic supplements like NMN, Tongkat Ali, and Fadogia Agrestis add significant cost. A “basics only” approach focusing on omega-3s, vitamin D, magnesium, and creatine would cost $60-90/month.

Is AG1 worth it, or is Huberman just promoting a sponsor?

AG1 is a paid sponsor of the Huberman Lab podcast, which he openly acknowledges. He has stated he was taking it before the sponsorship began. Whether AG1 is “worth it” is a cost-benefit question — it provides convenience and broad coverage at a premium price ($79/month). Some nutritionists have noted you could replicate much of its profile with a multivitamin, fish oil, and probiotic at lower cost.

What does Huberman take for sleep specifically?

Huberman’s sleep-specific supplements include magnesium threonate (145 mg elemental magnesium, 30-60 minutes before bed), magnesium bisglycinate (200 mg, evening), and in some discussions he has mentioned apigenin (50 mg) and theanine (100-400 mg) as additional sleep supports. He has also discussed inositol (900 mg) for improving sleep onset. His sleep protocol extends well beyond supplements to include light exposure timing, temperature regulation, and behavioral practices.

Should I take everything on Huberman’s list?

This is explicitly not what Huberman recommends. He has stated multiple times that his stack is personalized to his own goals, blood work, and health history. He has encouraged listeners to start with foundational items (omega-3s, vitamin D, magnesium), get blood work done, and add things individually so they can assess whether each addition is making a difference. Adding a dozen supplements simultaneously makes it impossible to determine what is actually helping.

How often does Huberman update his stack?

Huberman’s supplement stack has evolved continuously since he began discussing it in 2021. Major updates tend to come through AMA episodes, his newsletter, and occasionally through social media posts. He does not publish a single definitive “here is my stack” page that is kept current, which is why tracking his most recent statements across multiple sources is valuable. CoreStacks monitors his public statements and updates this article accordingly.

Keep Reading

Sources

  • Huberman Lab Podcast Episode #2: “How to Focus to Change Your Brain” — Alpha-GPC discussion
  • Huberman Lab Podcast Episode #3: “Optimal Nutrition and Supplementation” — Omega-3, ALCAR discussion
  • Huberman Lab Podcast Episode #15: “How to Optimize Testosterone & Estrogen” — Tongkat Ali, Fadogia Agrestis
  • Huberman Lab Podcast Episode #31: “Master Your Sleep” — Magnesium Threonate, Bisglycinate
  • Huberman Lab Podcast Episode #39: “Controlling Sugar Cravings & Metabolism” — Vitamin D
  • Huberman Lab Podcast Episode #54: “Science of Muscle Growth, Increasing Strength & Muscular Recovery” — Creatine
  • Huberman Lab Podcast Episode #56: “Tools for Managing Stress & Anxiety” — Rhodiola, Ashwagandha
  • Huberman Lab Podcast Episode #83: Guest Series with Dr. David Sinclair — NMN, NAD+
  • Huberman Lab Newsletter — Supplement toolkit editions
  • Huberman Lab AMA Episodes (various, 2023-2025) — Stack updates and Fadogia caution
  • Jastreboff AM et al. “Semaglutide and Tirzepatide meta-analysis.” Referenced for comparative context.
  • Liao et al. “EPA supplementation and depression: a meta-analysis.” Translational Psychiatry, 2019.
  • Slutsky I et al. “Enhancement of Learning and Memory by Elevating Brain Magnesium.” Neuron, 2010.
  • Kreider RB et al. “International Society of Sports Nutrition position stand: creatine supplementation.” JISSN, 2017.
  • Yoshino et al. “Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women.” Science, 2021.
  • Chandrasekhar K et al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root.” Indian Journal of Psychological Medicine, 2012.

CoreStacks independently monitors expert protocols and updates this content regularly. This page was last verified on February 27, 2026. If you notice an update we have missed, contact us.

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Mike Hartnett

Mike tracks what leading longevity researchers actually take, test, and recommend. CoreStacks reports on expert protocols and published research to help you make informed decisions about your health.

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