13m read|NOVOS

What Supplements Does Dr. Andrew Huberman Recommend? Are They Good For Longevity?

Andrew Huberman is a Stanford University neuroscientist, professor, and researcher who has made a name for himself in the health and wellness community. With a Ph.D. in neuroscience, he is an expert in the field of brain and eye health, and he has dedicated his career to helping people achieve optimal health.

In this article, we will take a closer look at the supplements that Andrew Huberman recommends, what nootropics he uses, and his views on testosterone replacement therapy (TRT), and include NOVOS’ commentary on whether or not these recommendations are ideal for your longevity.

What Supplements Does Andrew Huberman Recommend?

Andrew Huberman is a big believer in the power of supplements to improve health and wellness. He recommends several key supplements to support brain health, including:

1. Omega-3 fatty acids:

Huberman recommends taking a high-quality fish oil supplement to support brain and eye health. Omega-3 fatty acids have been shown to improve brain function, reduce inflammation, and protect against age-related cognitive decline.

Omega 3 and longevity: We are big fans of Omega-3 fats here at NOVOS for the sake of longevity as we cover in this post.

2. Vitamin D:

Vitamin D is important for maintaining healthy bones and muscles, but it also has several benefits for the brain. Huberman recommends taking a daily dose of Vitamin D to support cognitive function and overall health.

Vitamin D and longevity: Human longevity researchers at NOVOS are supporters of Vitamin D supplementation because of among other things, the positive effects it can have on longevity and immune health.

3. Magnesium:

Magnesium is a mineral that is essential for healthy brain function and is involved in many key processes in the body. Huberman recommends taking a magnesium supplement to support sleep, reduce stress, and improve overall health.

Magnesium and longevity: NOVOS supports the inclusion of magnesium in most people’s supplementation routines because of the critical value the molecule plays in our short-term and long-term health, coupled with the fact that a majority of people are deficient in the mineral. NOVOS Core contains magnesium malate for its longevity potential.

4. N-Acetyl Cysteine (NAC):

NAC is a powerful antioxidant that has been shown to improve brain function, reduce oxidative stress, and support mental health. Huberman recommends taking NAC to support overall brain health.

NAC and longevity: We are not fans of regularly taking N-Acetyl-Cysteine, for reasons discussed in our post, “9 Anti-Aging Supplements You Don’t Want To Take.”

5. Alpha-GPC:

Huberman has stated on multiple Huberman Lab episodes that he regularly takes Alpha-GPC. Alpha-GPC (Alpha-glycerylphosphorylcholine) is a natural compound and a form of choline that is commonly used as a dietary supplement for its numerous health benefits.

Alpha-GPC is believed to enhance cognitive function, improve memory, increase physical performance, and reduce the risk of age-related cognitive decline. Studies have also suggested that Alpha-GPC may improve symptoms of Alzheimer’s disease and other forms of dementia by increasing acetylcholine levels in the brain.

Acetylcholine is a neurotransmitter that is involved in memory and learning. Alpha-GPC has also been shown to improve focus and concentration, reduce symptoms of depression and anxiety, and improve sleep quality. It is important to note that while Alpha-GPC has been widely studied, further research is needed to fully understand its potential benefits and limitations.

Choline and longevity: Choline is a critical nutrient that a large majority of the population is deficient in. We support its inclusion in a longevity supplementation routine – whether as alpha-GPC or phosphatidylcholine – as we discuss in the article, “The 11 Best Food Supplements To Take, Even When You ‘Eat Healthy’”

6. Garlic Extract (for the allicin and its use in combination with choline):

Garlic extract is a popular ingredient in many health supplements, known for its potent antioxidant and anti-inflammatory properties. Recent research has shown that it can also play a role in reducing the levels of TMAO, a toxic byproduct of gut bacteria that has been linked to a higher risk of heart disease, stroke, and other health problems. When taken with choline, a nutrient found in foods like eggs, liver, and beef, garlic extract can help to break down TMAO in the gut before it enters the bloodstream.

This makes it a popular choice for people looking to improve their heart health and reduce their risk of chronic diseases, and is the reason Dr. Huberman takes it along with his Alpha-GPC, which is a form of choline. However, it’s important to keep in mind that more research is needed to fully understand the potential benefits of this combination and how it works in the human body.

Garlic extract and longevity: Garlic extract can offer health benefits, and potentially when used in combination with choline. However, since more research is needed, we suggest that you try to incorporate fresh garlic into your diet, as opposed to going through the trouble of purchasing it as a supplement.

7. L-Tyrosine:

L-tyrosine is an amino acid that is commonly used as a supplement to support cognitive function, focus, and mood. It is important in the synthesis of neurotransmitters such as dopamine, epinephrine, and norepinephrine, which regulate mood and cognitive function. Research has shown that adequate levels of L-tyrosine are important for cognitive performance and that supplementation may be effective in reducing symptoms of stress and depression. Additionally, some studies suggest that L-tyrosine may help to improve energy levels and support overall well-being, contributing to improved long-term health and lifespan. However, more research is needed to fully understand the impact of L-tyrosine on long-term health and lifespan.

L-tyrosine and longevity: We are neutral on l-tyrosine as there is not yet enough data to make a determination. For example, one study out of Harvard Medical School, titled “Downregulation of the tyrosine degradation pathway extends lifespan” showed a positive effect of tyrosine supplementation in the life expectancy of genetically modified flies, but far more research is needed to take a position on the topic for humans.

8. Creatine:

Creatine is a naturally occurring molecule that is produced in the human body and also found in certain foods. It is commonly used as a dietary supplement for its health benefits, particularly for athletes and bodybuilders seeking to increase muscle mass and performance.

However, research has also shown that creatine can have a positive impact on health span and lifespan. Creatine has been shown to increase cellular energy production, protect against oxidative stress and cellular damage, improve cognitive function and memory, and reduce the risk of certain chronic diseases. In particular, studies have found that creatine supplementation can increase insulin sensitivity and glucose metabolism, lower blood pressure and improve heart health, and even increase lifespan in animal models.

Creatine and longevity: We here at NOVOS are big supporters of creatine supplementation for longevity purposes. 

9. Glutamine:

Glutamine is an amino acid that plays a crucial role in many biological processes, including protein synthesis, nitrogen transport, and regulation of acid-base balance. It is also involved in supporting the immune system and maintaining the health of the gut lining. In addition to these functions, research suggests that glutamine may have beneficial effects on lifespan and healthspan.

For example, studies in animals have shown that glutamine supplementation can improve insulin sensitivity, reduce oxidative stress, and increase resistance to cellular damage, all of which are important factors in promoting healthy aging and longevity. However, more research is needed to fully understand the effects of glutamine on human health and lifespan.

Glutamine and longevity: Glutamine requires additional research to determine its impact on longevity, but there’s some early promising signs. For example, a 2022 study by Zhou, J. et al. in Frontiers Pharmacology titled, “Glutamine Availability Regulates the Development of Aging Mediated by mTOR Signaling and Autophagy” found potentially positive roles for glutamine in relation to aging. However, we feel it’s best to get your glutamine dosage from adequate protein intake, as we discuss as part of the NOVOS Longevity Diet.

10. Ashwagandha:

Huberman states that he takes Ashwagandha as needed, ““to help me reduce my cortisol so that I don’t get some of the long-term effects of stress.” He doesn’t take it daily. Read more about ashwagandha and its impact on longevity in the question below, “Does Ashwagandha Increase Testosterone?”

Ashwagandha and longevity: Overall, ashwagandha shows promise for longevity, as we discuss further below.

What Nootropics Does Huberman Use?

Andrew Huberman is a big fan of nootropics, which are natural or synthetic compounds that are designed to improve brain function. In his October 18, 2021 podcast episode, “Nutrients for Brain Health and Performance,” Huberman covers several key nootropics, including:

  • Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)
  • Phosphatidylserine (Tool 2: 300mg/day)
  • Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)
  • Hydration & Electrolytes (Tool 4)
  • Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)
  • Creatine for Cognition (Tool 5: 5g/day)
  • Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)
  • L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation

As mentioned above, Huberman has also said on multiple occasions that he takes Alpha-GPC, a neurologically active form of choline, as a powerful nootropic. 

Does Andrew Huberman Take Testosterone? Does Andrew Huberman Use TRT?

Andrew Huberman is an advocate for testosterone replacement therapy (TRT) for men who are experiencing low testosterone levels. In his view, TRT can have many benefits, including improved energy, increased muscle mass, and better mood.

However, he also recognizes that TRT can have some downsides, including decreased life expectancy and an increased risk of heart disease. 

From a longevity perspective, we share our scientifically informed perspectives on TRT here.

Does TRT affect life expectancy?

Testosterone Replacement Therapy (TRT) has been used to treat low testosterone levels, which can cause symptoms such as fatigue, decreased sex drive, and depression. However, studies have shown that TRT may also increase the risk of certain health conditions and reduce life expectancy.

One study published in the European Journal of Endocrinology found that TRT was associated with a higher risk of cardiovascular events such as heart attack and stroke. Another study published in the Journal of Clinical Oncology reported that TRT was associated with an increased risk of prostate cancer.

Additionally, TRT has been linked to a decreased sperm count and infertility in men, and it can also worsen sleep apnea. In some cases, TRT may also lead to the development of blood clots, which can increase the risk of deep vein thrombosis and pulmonary embolism.

It is important to note that these risks are associated with TRT and not with having low testosterone levels. Before starting TRT, it is recommended to consult a doctor and undergo a thorough evaluation to determine if TRT is necessary and safe for an individual.

We go in-depth about TRT in this post.

Does Ashwagandha Increase Testosterone?

Ashwagandha is an herbal supplement that has been shown to support healthy levels of testosterone in some studies. However, more research is needed to fully understand the effects of ashwagandha on testosterone levels. However, it’s worth noting that ashwagandha may be a safer alternative – albeit, much less powerful – than TRT.

Studies have shown that ashwagandha has several anti-aging properties that can help extend lifespan and healthspan. For example, a study published in the journal “Evidence-Based Complementary and Alternative Medicine” showed that ashwagandha supplementation improved endurance, reduced oxidative stress, and increased lifespan in fruit flies. Another study published in the “Journal of Dietary Supplements” found that ashwagandha supplementation improved memory and cognitive function in aging rats.

Additionally, ashwagandha has been shown to have a positive impact on various health markers associated with aging, such as reducing inflammation, regulating blood sugar levels, and improving heart health. The exact mechanisms through which ashwagandha contributes to lifespan and healthspan are not yet clear, but its antioxidant, anti-inflammatory, and neuroprotective properties are believed to play a significant role.

Does Magnesium Help Andrew Huberman Sleep?

Dr. Andrew Huberman has spoken about his use of magnesium to improve his sleep. Magnesium is known to support healthy sleep patterns and has been used for this purpose for many years.

Does Andrew Huberman take NMN as contained in NOVOS Boost?

Yes, Stanford Neuroscientist Dr. Andrew Huberman has publicly stated on Twitter that he takes NMN and experiences benefits from it. Here’s part of Dr. Huberman’s October 28, 2022 tweet:

“I started taking it daily about 4-5 months ago. I sense 3 effects but I can’t be sure it’s the NMN: my hair grows ridiculously fast, energy elevated (I take it in the morning), slight appetite reduction.”

This comes after a December 2021 Huberman Lab podcast episode in which Andrew Huberman interviews Dr. David Sinclair. Huberman talks about his sister taking NMN (nicotinamide mononucleotide) and his intention to take it himself in the future. Here’s how that interview went:

“I haven’t started taking NMN, but I’m planning to do that when my next birthday arrives, which is in a couple months. But I do experiments on my sister and have for years. 

“I have a sister who’s three years older than I am, who’s very enthusiastic about these protocols. And I’ll tell you that after reading your book, I started purchasing for her and giving her an NMN supplement.

“And, she claims, and I believe her — she has a quite sensitive system and she’s very tuned into it — she feels far and away better when she takes it, as opposed to when she doesn’t.

“And I’ve done the control experiment of removing her supply, and then giving it back to her in this kind of thing. So that’s my other laboratory. This is what younger brothers do to their older sisters”.

You can find pure, stable NMN in NOVOS Boost, which makes an ideal complement to NOVOS Core – the first formulation co-created by world-renowned scientists and MDs from Harvard Medical School, MIT, the Salk Institute, and other renowned institutes that simultaneously addresses the 12 causes of aging.

Considering Andrew Huberman’s perspectives, what supplements are the best for longevity?

NOVOS Boost is made of pure NMN, an ingredient that Andrew Huberman has taken and has witnessed positive results from in his sister.

You can go well beyond that when it comes to longevity.

Although it’s not easy to create a patent-pending longevity supplement, after years of research, collaboration with our Scientific Advisory Board of six world class longevity scientists from Harvard Medical School, MIT and the Salk Institute, and by following these strict principles, we did so with NOVOS Core.

The evidence keeps growing in support of NOVOS Core’s unique impact on human cellular DNA, cellular senescence, skin health and biological age as measured by the latest epigenetic tests.

NOVOS Core contains 12 longevity ingredients with both short-term and long-term benefits, is backed by more than 180 studies, and is used by scientists, celebrities, doctors, and everyday people across the globe.


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