Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast

Andrew Huberman's academic affiliation, where he is a professor of neurobiology and ophthalmology.

A mineral that, along with coenzyme Q10, should ideally be taken with food.

Essential fatty acids, particularly EPA (1-3g/day), found in fish oil, beneficial for brain health, mood, metabolic and cardiovascular function, and cognitive ability.

A supplement-based approach to reducing blood glucose, which can indirectly affect sex hormone binding globulin and free testosterone.

A choline donor that enhances focus by augmenting acetylcholine pathways, providing heightened focus without the jittery feeling of stimulants.

A vitamin supplement often used when people don't get enough sunlight; however, it cannot replace sunshine's benefits.

A supplement (100-400mg) that helps with easing into sleep, but can cause excessively vivid dreams, leading some to avoid it.

A compound from Ayurvedic medicine, containing fulvic acid, known to increase FSH, libido, and indirectly testosterone and estrogen.

A compound that, like zinc, should ideally be taken with food for better absorption and to prevent stomach upset.

A water-soluble vitamin that is often excreted when ingested in high levels, leading some to believe vitamin supplements are ineffective.

A hormone often taken for sleep, but Huberman advises against it due to it inducing sleepiness (not maintenance), inconsistent dosages in supplements, and potential impact on other hormone systems, especially in children.

An herb that, at 600mg/day, is reported by many to elevate libido, sperm production, testosterone, and in some cases, estrogen, by increasing luteinizing hormone. Caution is advised due to potential testicular cell toxicity at high dosages.

A supplement often discussed for fertility, as it can improve sperm motility and quality, and egg quality by impacting mitochondrial pathways.

A caffeinated drink, similar to coffee, but smoked versions should be avoided due to carcinogenic properties.

An amino acid precursor to dopamine that increases focus, but for some individuals, it can lead to a crash afterward. Can be combined with Alpha-GPC.

An adaptogen herb known to reduce cortisol levels and has other effects related to hormone augmentation, notably increasing testosterone indirectly.

A form of magnesium that readily crosses the blood-brain barrier, inducing mild drowsiness and shortening sleep transition time. Interchangeable with Magnesium Bisglycinate.

A derivative of chamomile that acts as an anxiety-lowering compound, helping to reduce rumination and facilitate sleep.

A supplement, typically taken at 900mg, known to shorten the time it takes to fall back asleep if one wakes up in the middle of the night.

A digestive enzyme derived from papaya, often included in foundational supplements to aid macronutrient digestion.

A supplement known to increase libido, particularly in women and those with SSRI-induced low libido, likely through dopamine and upstream hormone pathways.

A form of magnesium that, like Magnesium Threonate, crosses the blood-brain barrier to aid in faster and deeper sleep.

A supplement with some, albeit weak, literature suggesting it can further elevate growth hormone levels when taken prior to bedtime, especially when fasted.

A stimulant molecule that increases alertness and focus, with optimal dosages typically 1-3mg per kilogram of body weight. Taking breaks from caffeine can enhance its effects.

Water-soluble vitamins that, like others, are best ingested with food to prevent stomach upset.

A supplement known to increase libido and free testosterone by reducing sex hormone binding globulin, beneficial for both men and women. Dosages range from 200mg-600mg/day and it may not require cycling.

A stimulant with various forms, like Alpha Yohimbine (rauwolscine), that can promote alertness and fat loss, but can also cause anxiety in some individuals.

A dopamine augmentation supplement that is short-lasting, which Huberman uses as an alternative to L-Tyrosine to avoid a crash.

A Stanford professor who researches mindset effects, belief effects, and placebo effects.

A medical doctor expert in hormones and diabetes who has been an expert guest on the Huberman Lab podcast, discussing hormone optimization and blood test coverage.

An expert guest who discussed protein needs, quality, and plant-based alternatives like potato protein, as well as fiber's benefits.

A future guest expert who will host a special series on protocol development for exercise, including resistance training and flexibility.

Professor of Neurobiology and Ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast.

A medical doctor and expert guest who discussed how insulin impacts sex hormone binding globulin and free testosterone levels on a previous podcast episode.

A Stanford professor whose lab studies the gut microbiome, with his work suggesting diverse microbiota are beneficial for immune and hormone function.

An expert guest who described a strenuous but brief resistance training protocol for increasing testosterone, free testosterone, and growth hormone.

A guest expert from University of California Berkeley who has discussed sleep in previous Huberman Lab episodes.

A guest on the podcast who reportedly takes a high dosage of EPA (3-4+ grams per day) for various health reasons.

A personalized nutrition platform that analyzes blood and DNA data to provide actionable insights for health goals, including in-home blood tests.

An all-in-one vitamin, mineral, probiotic drink that also contains digestive enzymes and adaptogens, recommended for foundational nutritional needs.

A mattress and pillow company that provides customized products based on individual sleep preferences.

An electrolyte drink with a science-backed ratio of sodium, magnesium, and potassium, and no sugar, important for brain and body health.

An excellent website resource for information on various supplements, detailing effects, evidence strength, and links to studies.

A supplement company that partners with Huberman Lab, praised for its high-quality, single-ingredient formulations and international shipping.

A prescription drug that can reduce blood glucose, indirectly affecting sex hormone binding globulin and free testosterone levels.

A peptide, obtainable by prescription, that increases IGF-1 and growth hormone, leading to significant increases in growth hormone.

Pharmaceuticals used to treat depression and OCD, known to sometimes cause reduced libido, which Maca root can help to alleviate.