One study published in 2022 on pregnant women found inositol improved sleep quality, subjective sleep quality, and sleep duration in these subjects ( 24). Huberman also takes 900 mg of inositol (a sugar that influences the body’s insulin response and hormones associated with cognition and mood) every third night to improve the depth and quality of his sleep, and to help him fall back asleep faster if he wakes. While glycine may promote sleep ( 22), research on GABA’s sleep benefits is limited ( 23). In addition to his sleep cocktail, Huberman takes two grams of glycine and 100 mg of GABA three to four nights a week. Studies suggest chamomile may help promote sleep quality ( 19, 20) and that apigenin may have an effect, which may be brought about by binding to receptors in your brain that promote feelings of calm ( 21). Some studies have found that magnesium may help you fall asleep faster and improve your sleep quality, while L-theanine may promote relaxation to help you catch faster z’s and sleep better.Īpigenin is a flavonoid found in plant sources (it’s the ingredient in chamomile tea that makes you dozy). 145 mg of magnesium threonate or 200 mg of magnesium bisglycinate.He explains his regimen-which he swallows 30 to 60 minutes before bed: and up at 6:30 a.m., clocking in around eight hours of sleep.īefore turning in for the night, Huberman combines three supplements from the company Momentous to help him fall asleep faster and sleep better. Huberman told Chris Williamson on the Modern Wisdom Podcast that he’s in bed by 10:30 p.m. Huberman takes 400 mg of Tongkat ali in the morning (because he says it can have a stimulant effect) and 600 mg of Fadogia agrestis in eight to 12-week cycles.įall Asleep Faster and Sleep Better Magnesium Threonate, Apigenin, and L-Theanine (aka Huberman’s Sleep Cocktail) This hormone binds to Leydig cells in your testes to increase the release of testosterone. Kyle Gillet, M.D., told Huberman on the Huberman Lab podcast that Fadogia increases the release of luteinizing hormone. While human Fadogia studies are sparse, one animal study (which we usually steer clear of) found that when rats were given 18 mg, 50 mg, or 100 mg per kg of body weight of Fadogia agrestis, researchers observed a significant increase in testosterone levels ( 18). One study published in 2021 found taking Tongkat ali-in tandem with resistance and endurance training-improved erectile function and increased total testosterone levels in aging men with low male sex hormones such as T ( 16).Īnother study found Tongkat ali may enhance testosterone production and, after more research, could prove to be a safe approach for men with low testosterone ( 17).
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Tongkat ali specifically helped his free testosterone and luteinizing hormone increase, he said on his podcast. These two testosterone-boosting supplements increased his total testosterone from 600 ng/dL to around 800 ng/dL, Huberman told Tim Ferriss on The Tim Ferriss Show. We’ll take his word for it.īoost Testosterone Tongkat ali and Fadogia agrestis
Huberman takes two capsules of Thorne Super EPA, and will put a tablespoon of the lemon flavored Carlson Labs Fish Oil on his oatmeal-with salt.
One theory why: Omega-3’s easily cross the blood-brain barrier to interact with mood-regulating hormones-including dopamine and serotonin-which may counteract depression.Įvidence also suggests omega-3 fatty acids can lower your blood triglyceride levels and slightly improve HDL (good cholesterol) levels. Studies suggest fish oil-which contains omega-3 fatty acids like EPA-may have anti-depressant effects and, in studies, has been found to be beneficial for treating depression ( 1, 2). Specifically, “I am a big believer based on really good data, peer-reviewed data, that you want to get two grams of EPA in your system every day for the anti-depressant effects, the blood lipid profile effects,” Huberman said. Huberman is a fan of fish oil for “all the health benefits,” he told Derek Cole on his More Plates More Dates podcast. Improved Focus and Overall Brain Health Fish Oil We’ve gathered every supplement Huberman takes along with the science to back why you should consider adding them to your stack, too. The Stanford University professor’s supplement routine is robust, and (mostly) backed by science to promote healthspan and lifespan. And when it comes to stacking supplements, neuroscientist and Huberman Lab podcast host Andrew Huberman has made it an art form. We always say when in doubt, look to the experts. Whether you’ve been combining supplements for years or are new to stacking, trying to get the right mix of supplements to turbocharge your health and fitness goals can be intimidating.
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