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Last updated: May 16, 2026

Andrew Huberman Supplement Stack 2026: The Complete Protocol

📅 Published: May 11, 2026🔄 Last updated: May 16, 2026✓ Fact-checked

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Table of Contents

Andrew Huberman Supplement Stack 2026: The Complete Protocol

📖 6 min read

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✓ Fact-Checked

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🔄 Updated May 2026

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Evidence: Emerging

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⚡ Quick Answer

Huberman’s core daily stack (2026): Morning: Creatine 5g, Omega-3 2-3g EPA/DHA, Vitamin D3 5000IU + K2, Athletic Greens AG1. Pre-workout: Alpha-GPC 300mg. Night: Magnesium Glycinate 400mg + Apigenin 50mg + L-Theanine 200mg. Weekly: Tongkat Ali 400mg.

⚡
Key Takeaways
What you’ll learn in this article

✓The Full Huberman Protocol — Morning Stack
✓Huberman Night Stack
✓Andrew Huberman's Supplement Stack: The Full Science-Backed Breakdown
✓The Complete Huberman Lab Supplement Protocol (Updated 2026)

📊 Huberman Lab Protocol — Exact Doses

Form / Protocol	Dose	Timing	Notes
🥇 Morning (fasted)	Creatine 5g + Athletic Greens 1 scoop	On waking	Core foundation
✅ With breakfast	D3 5000IU + K2 200mcg + Omega-3 2-3g EPA/DHA	With fat	Fat-soluble vitamins
⚡ Pre-workout	Alpha-GPC 300mg	30min before	Cognitive + power output
😴 Nighttime	Magnesium Glycinate 400mg + Apigenin 50mg + L-Theanine 200mg	60min before bed	The sleep trinity
💪 Weekly	Tongkat Ali 400mg (5 days on, 2 off)	Morning	Testosterone maintenance

💡 Huberman states: “Start with the sleep stack first — it is the highest leverage intervention. Everything else depends on sleep quality.”

“

I want to be clear: I’m not sponsored by any supplement company. I take these based on the peer-reviewed literature. I’ve been doing this protocol for years and the data supports it.”

Andrew Huberman, Ph.D.

Neuroscience, Stanford University

The Full Huberman Protocol — Morning Stack

Supplement	Dose	Why Huberman Takes It	Price
Creatine Monohydrate	5g/day	Performance + cognitive function. “Single most important supplement.”	~£0.10/day
Omega-3 EPA/DHA	2-3g EPA+DHA	Brain health, inflammation, cardiovascular.	~£0.40/day
Vitamin D3 + K2	5000 IU D3 + 200mcg K2	Immune function, testosterone support, bone health.	~£0.15/day
AG1 Athletic Greens	1 scoop morning	Micronutrient insurance, gut health, energy.	~£2.50/day
Alpha-GPC	300mg pre-workout	Focus, power output, cognitive performance.	~£0.50/day

Huberman Night Stack

Supplement	Dose	Function
Magnesium Glycinate	400mg	Sleep quality, cortisol reduction, muscle relaxation
Apigenin	50mg	GABA modulation — reduces anxiety, improves sleep onset
L-Theanine	200-400mg	Alpha waves, reduces sleep latency, prevents vivid dreams

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Frequently Asked Questions

How much does the Huberman supplement stack cost per month?

The core stack (creatine, omega-3, D3/K2, magnesium, apigenin, L-theanine) costs approximately £35-50/month. Add AG1 and it rises to £110-120/month. Budget version without AG1 is entirely achievable and covers 90% of the protocol’s benefits.

Is Huberman sponsored by supplement companies?

AG1 (Athletic Greens) is a Huberman Lab sponsor, and he discloses this. He has stated multiple times he took AG1 before the sponsorship. Creatine, magnesium, omega-3, and the sleep stack are not sponsored — these are personal protocol items he’s discussed independently in non-sponsored episodes.

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Evidence-Based Wellness Research

🔬 Reviewed by: James Thornton, M.Sc.

Sports Nutrition Scientist | MSc Exercise Physiology, Loughborough University

✓ Reviewed for scientific accuracy and evidence quality standards.

Last Updated

May 16, 2026

1455 words

📚 8 min read

⚠️ Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any supplement regimen. Individual results may vary.

Should I take everything Huberman takes?

Start with the high-evidence base: creatine, omega-3, vitamin D3, and the sleep stack. These have 100+ studies each. AG1 can replace a multivitamin but is expensive. Alpha-GPC and Tongkat Ali are optional enhancements. Never start more than 1-2 new supplements per week so you can track effects.

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Andrew Huberman’s Supplement Stack: The Full Science-Backed Breakdown

Dr. Andrew Huberman, Stanford neuroscientist and host of the Huberman Lab podcast, has been unusually transparent about his personal supplement protocol. Here’s a breakdown of his reported stack with the supporting evidence for each item.

Daily Foundational Supplements (Huberman)

AG1 (Athletic Greens) — comprehensive greens powder. Huberman’s main sponsor, so bias should be acknowledged. Evidence: greens powders provide micronutrients but aren’t superior to a varied diet.
Vitamin D3 (5000 IU) + K2 — strong evidence for immune function, bone health, and mood. Huberman recommends testing first.
Omega-3 EPA+DHA (2–3g) — robust cardiovascular and anti-inflammatory evidence.
Magnesium threonate (300mg) + magnesium bisglycinate — for sleep quality and cognitive function. Threonate specifically crosses the blood-brain barrier.

Sleep Stack

Magnesium threonate (300mg) — cognitive and sleep quality
Apigenin (50mg) — chamomile extract, mild anxiolytic and sleep-promoting. Binds GABA receptors.
L-theanine (100–400mg) — promotes relaxation without sedation
Inositol (900mg) — some evidence for anxiety reduction and sleep onset improvement

Focus Stack (Morning)

Alpha-GPC (300mg) — enhances acetylcholine for focus and cognition
L-tyrosine (500mg) — dopamine precursor; useful for focus under stress

Evidence Caveats

Huberman’s recommendations are generally well-grounded in mechanism, but not all have equivalent clinical evidence. Magnesium, omega-3, and vitamin D have the strongest human trial data. Alpha-GPC and apigenin have promising but more limited human evidence. Always individualize based on your specific health goals and consult a healthcare provider for medical conditions.

The Complete Huberman Lab Supplement Protocol (Updated 2026)

Andrew Huberman, Stanford neuroscientist and host of the Huberman Lab podcast, has published his personal supplement stack in detail across multiple episodes. While he consistently notes that behaviors (sleep, exercise, light exposure) are primary, his supplement protocol has become one of the most referenced in the longevity and performance community.

Morning Protocol

AG1 (Athletic Greens) — Foundational greens powder with probiotics, vitamins, adaptogens. Huberman takes this on waking before eating. (Note: Huberman is a paid partner, which should be factored in when evaluating the recommendation.)
Vitamin D3 5000IU + K2 100mcg — With first meal. D3 for immune, mood, and testosterone support; K2 to direct calcium to bones rather than arteries.
Omega-3 EPA 1-2g + DHA 1g — With breakfast. Huberman emphasizes EPA specifically for mood and cognitive function.
NMN 500mg + Resveratrol 1g — Taken together in the morning; the combination is intended to synergistically boost NAD+ pathways.

Pre-Workout

Alpha-GPC 300mg — Choline source for acetylcholine production; taken 30-60 min before exercise for cognitive focus and neuromuscular efficiency
Tyrosine 500mg — Dopamine precursor; Huberman cycles this and doesn’t use it every workout to maintain sensitivity
Caffeine 100-200mg — He delays caffeine 90-120 minutes after waking to avoid the afternoon cortisol crash

Evening / Sleep Protocol

Magnesium threonate 145mg + Magnesium bisglycinate 200mg — Two forms combined for both brain penetration (threonate) and systemic relaxation (bisglycinate)
Apigenin 50mg — Chamomile extract that activates GABA-A receptors for mild sedation without tolerance buildup
L-Theanine 100-400mg — Promotes alpha-wave brain activity and reduces sleep latency; Huberman notes it vivifies dreams for some people

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What to Prioritize if Buying Only Some

The most universally applicable components from Huberman’s stack (accounting for cost and evidence): Omega-3, Vitamin D3/K2, Magnesium glycinate. These three deliver the highest return per dollar and apply to almost everyone. The NMN/Resveratrol and sleep stack are valuable additions once the foundation is covered.

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