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

Eight Sleep: https://eightsleep.com/huberman

Mateina: https://drinkmateina.com/huberman

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

Learn more about your ad choices. Visit megaphone.fm/adchoices