Longevity Supplements Backed by Andrew Huberman (2025)
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Time to read 6 min
ARTICLE SUMMARY: Dr. Andrew Huberman blends neuroscience and biology to optimize sleep, focus, energy, and longevity. This list covers the daily supplements he takes or recommends—like NMN, magnesium L-threonate, apigenin, and green tea extract—plus the science behind them.
If you’ve been wondering which supplements Andrew Huberman actually takes, you’re not alone. The Stanford neuroscientist and host of the acclaimed Huberman Lab podcast has become one of the most influential voices in science-based health and performance.
Rather than follow trends, Huberman focuses on real-world outcomes—better sleep, sustained focus, elevated mood, cellular resilience, and long-term energy. Each supplement in his routine is backed by clinical research and chosen for its measurable impact on brain and body.
Dr. Andrew Huberman continues to shape how we think about health, performance, and longevity. Drawing from cutting-edge neuroscience and human biology, his supplement routine goes far beyond trends, targeting real outcomes like deeper sleep, sharper focus, sustained energy, and healthy aging. From NMN and magnesium L-threonate to apigenin and green tea extract, this list has the daily supplements Huberman actually takes or recommends, and the science behind each one.
Table of contents
List of Andrew Huberman Recommended Supplements The Science Behind Andrew Huberman's Supplement Recommendation List 1. What is NMN and Why Does Andrew Huberman Recommend It? 2. What Is Magtein and Why Combine Magnesium L-Threonate with L-Theanine? 3. What Is Apigenin Used for in Huberman’s Sleep Stack? 4. Are Resveratrol and Pterostilbene Good for Longevity? 5. Why Take Sulforaphane According to Huberman? 6. What Are the Benefits of Curcumin in Huberman’s Routine? 7. Is Green Tea Extract (EGCG) Part of Huberman’s Daily Stack? Summary of Key Supplements Recommended by Andrew Huberman Should You Take the Supplements Andrew Huberman Recommends? Frequently Asked Questions (FAQ)
List of Andrew Huberman Recommended Supplements
Source: richroll.com
The list below contains a list of some of the supplements either regularly used by Andrew Huberman or suggested by him:
| Supplement Name | What It Does | Why Huberman Recommends It | Our Suggested Dosage | Best Time to Take | Primary Benefits |
|---|---|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | Supports NAD+ production for energy and DNA repair | Enhances mitochondrial function and longevity | 250–450 mg | Morning | Cellular energy, anti-aging |
| Magnesium L-Threonate | Boosts brain magnesium levels | Improves memory, cognitive function, and sleep | ~144 mg elemental magnesium | Evening | Cognition, sleep quality |
| L-Theanine | Promotes calm and focus | Reduces stress, smooths caffeine effects | 250-500 mg | Morning with caffeine or evening | Focus, relaxation |
| Apigenin | Calms the nervous system | Reduces cortisol and improves sleep | 50 mg | 30–60 minutes before bed | Stress reduction, sleep quality |
| Resveratrol | Provides antioxidant support | Activates sirtuins for cellular protection | 100–500 mg | Morning with food | Longevity, cell health |
| Pterostilbene | Enhances cellular health | More bioavailable alternative to resveratrol | 50–100 mg | Morning with resveratrol | Longevity, antioxidant support |
| Sulforaphane | Activates detox pathways | Reduces oxidative stress and supports metabolism | 100 mg daily | Daily | Cell detox, oxidative defense |
| Curcumin | Reduces inflammation | Supports neuroprotection and joint health | 250–1000 mg with lipids | With meals | Anti-inflammatory, brain support |
| Green Tea Extract (EGCG) | Boosts metabolism and cognition | Provides EGCG and L-theanine | At least 300 mg pure green tea extract, or 1-2 cups matcha daily | During meals | Focus, fat metabolism |
The Science Behind Andrew Huberman's Supplement Recommendation List
Source: wellworthy.com
1. What is NMN and Why Does Andrew Huberman Recommend It?
NMN (Nicotinamide Mononucleotide) is a precursor to NAD+, a crucial molecule for energy production, DNA repair, and cellular longevity. Dr. Huberman highlights NMN as a daily staple for supporting mitochondrial function and age-related cellular decline.
How to use NMN:
250–450 mg daily, ideally in the morning
We recommend:
2. What Is Magtein and Why Combine Magnesium L-Threonate with L-Theanine?
Magnesium L-Threonate is one of Huberman’s preferred forms of magnesium because it crosses the blood-brain barrier, helping to improve learning, memory, and sleep quality.
L-Theanine, found naturally in green tea, promotes a calm but alert state. Huberman recommends it alongside caffeine or in the evening to balance brain activity.
Recommended use:
Magnesium L-Threonate: 72-144 mg elemental magnesium in the evening
L-Theanine: 250-500 mg daily, either in the morning with caffeine or at night
We recommend:
3. What Is Apigenin Used for in Huberman’s Sleep Stack?
Apigenin is a natural compound derived from chamomile. Huberman includes it in his nighttime protocol for its calming effects on the nervous system and cortisol reduction.
Typical dosage:
50 mg alongside NMN
We recommend:
4. Are Resveratrol and Pterostilbene Good for Longevity?
Yes, both compounds support cellular defense and mitochondrial function. Resveratrol is a polyphenol with antioxidant effects, while pterostilbene offers similar benefits with better absorption.
How Huberman uses them:
Resveratrol: 100–500 mg in the morning with food
Pterostilbene: 50–100 mg alongside resveratrol
We recommend:
5. Why Take Sulforaphane According to Huberman?
Sulforaphane , found in broccoli sprouts, activates the Nrf2 pathway. This helps your body detox, fight oxidative stress, and protect cells. Huberman recommends it as part of a foundational wellness stack.
Suggested intake:
100 mg of standardized extract daily, or 1–2 grams of broccoli sprout powder
We recommend:
6. What Are the Benefits of Curcumin in Huberman’s Routine?
Curcumin is the main compound in turmeric and is known for reducing inflammation and supporting brain and joint health. Huberman points to its neuroprotective properties as a reason to include it regularly.
Typical dose:
250 mg of standardized extract daily, or 500–1000 mg of bioavailable curcumin with black pepper or lipids for absorption
We recommend:
7. Is Green Tea Extract (EGCG) Part of Huberman’s Daily Stack?
Yes, Green Tea Extract is valued by Huberman for its dual content of L-theanine and EGCG , a polyphenol that supports fat oxidation and cognitive clarity.
How to take it:
Drink 1–2 cups of green tea daily or supplement with 300 mg pure green tea extract during meals
We recommend:
Summary of Key Supplements Recommended by Andrew Huberman
Dr. Andrew Huberman’s supplement stack focuses on optimizing brain performance, sleep, energy, and longevity through evidence-based compounds. Here's a concise overview of each supplement, its purpose, and how it fits into his daily routine:
Cognitive Function & Mental Clarity
Magnesium L-Threonate – Supports memory, learning, and brain magnesium levels
L-Theanine – Promotes calm focus and smooth energy when paired with caffeine
Green Tea Extract (EGCG) – Enhances focus, provides antioxidant support
Sleep Support & Stress Reduction
Apigenin – Reduces cortisol and promotes relaxation before bed
Magnesium L-Threonate – Also contributes to better sleep quality
L-Theanine – May also be taken in the evening for calming effects
Energy, Metabolism & Cellular Function
NMN (Nicotinamide Mononucleotide) – Boosts NAD+ for energy and DNA repair
Green Tea Extract (EGCG) – Supports fat metabolism and energy balance
Sulforaphane – Activates detox pathways, supports cellular energy systems
Longevity & Anti-Aging
Resveratrol – Activates sirtuins, protects cells from oxidative damage
Pterostilbene – More bioavailable alternative to resveratrol with similar effects
NMN – Core to Huberman’s longevity stack for cellular health and repair
Inflammation & Joint/Neuroprotection
Curcumin – Reduces systemic inflammation, supports joints and brain
Sulforaphane – Also contributes to oxidative stress reduction
This supplement strategy reflects Huberman’s core principles: using targeted compounds to support biological systems that drive performance, recovery, and healthy aging—while always emphasizing the importance of foundational habits like sleep, sunlight, and exercise.
Should You Take the Supplements Andrew Huberman Recommends?
Source: armchairexpertpod.com
Dr. Andrew Huberman’s supplement recommendations are grounded in clinical research and neuroscience. His goal is to help people improve sleep, mental clarity, physical energy, and long-term health—using evidence-based strategies.
If you're wondering whether you should take these supplements, the answer depends on your personal health goals. These supplements are not a one-size-fits-all solution, and they work best when combined with healthy habits like quality sleep, light exposure, exercise, and nutrition.
Always consult a healthcare provider before starting any new supplement routine. Huberman's approach emphasizes informed decision-making—not trends—for optimizing brain and body performance in a sustainable way.
Frequently Asked Questions (FAQ)
Does Huberman recommend supplements for brain fog or focus?
Yes. Magnesium L-threonate, L-theanine, and green tea extract are often used to improve mental clarity and focus.
What supplements does Andrew Huberman take every day?
According to his podcast, Huberman’s regular stack includes NMN, magnesium, apigenin, among others.
What supplement does Huberman recommend for sleep?
Apigenin, magnesium L-threonate, and L-theanine are part of his go-to sleep stack.
What’s the best time to take NMN?
Morning is best, as NMN boosts NAD+ levels and supports energy metabolism throughout the day.
Can I take resveratrol and NMN together?
Yes. Huberman often recommends combining NMN with resveratrol or pterostilbene for synergistic effects on mitochondrial health.
