Essentials: Developing a Rational Approach to Supplementation for Health & Performance
In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for mental health, physical health and performance.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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Timestamps
(00:00:00) Supplementation
(00:00:12) Behavior, Nutrition, Supplements & Prescription Drugs
(00:03:16) Supplementation Context & Individual Needs
(00:04:44) Foundational Supplements; Tool: Vitamin & Mineral Supplements
(00:06:20) Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements
(00:08:22) Sponsor: Eight Sleep
(00:09:45) Sleep Supplements; Tool: Caffeine & Food Timing
(00:10:40) Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams
(00:11:43) Tool: Falling Asleep, Magnesium Threonate & Apigenin
(00:12:58) Tool: Test Single-Ingredient Supplements
(00:15:00) Melatonin
(00:15:48) Hormone Support, Behavior & Nutrition
(00:17:05) Fadogia Agrestis, Dosage & Cycling
(00:19:24) Tongkat Ali & Free Testosterone
(00:20:24) Menstrual Cycle & Supplement Effects
(00:21:28) Sponsor: AG1
(00:22:41) Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine
(00:25:08) Neuromodulators, Alpha-GPC & L-Tyrosine
(00:26:51) Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately
(00:29:10) Sponsor: Mateina
(00:30:19) Omega-3 Fatty Acids & EPA
(00:32:14) Protein & Food-Based Supplements
(00:34:44) Recap & Key Takeaways
Disclaimer & Disclosures
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The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.