SupplementStack
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Andrew Huberman's Daily Supplement Stack

Stanford neuroscientist's supplement protocol for focus, sleep, and hormonal health. Evidence breakdown for each recommendation.

5
Supplements Analyzed
4
Strong Evidence
1
Moderate Evidence
699+
Studies Referenced

Andrew Huberman is a Stanford neuroscience professor whose podcast has made him one of the most influential voices in supplement science. His stack focuses on sleep, focus, and hormonal optimization.

Omega-3 (EPA/DHA)

Mood & Cardiovascular
2-3g EPA dailyStrong Evidence
What the research says(86+ studies)

Cochrane review of 86 RCTs: reduces coronary events. Huberman emphasizes EPA for mood — meta-analyses show EPA≥60% formulas outperform DHA-dominant for depression. His dose aligns with evidence.

⚠️ Our Take

High EPA doses increase bleeding and AF risk. Should be monitored in those on blood thinners.

Source: PubMed DOI: 10.1002/14651858.CD003177.pub5PMID: 32114706

Magnesium (Threonate + Bisglycinate)

Sleep & Recovery
300-400mg dailyStrong Evidence
What the research says(40+ studies)

Meta-analyses confirm magnesium improves subjective sleep quality. Huberman recommends threonate for brain penetration and bisglycinate for sleep. Most adults are deficient — supplementation is low-risk, high-reward.

⚠️ Our Take

Threonate premium may not be justified for everyone. Standard forms (citrate, glycinate) also effective.

Ashwagandha (KSM-66)

Stress & Testosterone
600mg dailyModerate Evidence
What the research says(23+ studies)

23-RCT meta-analysis: cortisol reduction (SMD=-1.18), testosterone increase in men (+57 ng/dl). Huberman recommends cycling and taking in the evening. Evidence supports his approach.

⚠️ Our Take

Huberman correctly recommends cycling. Long-term continuous use not well studied. May interact with thyroid medications.

Source: PubMed DOI: 10.1055/a-2802-8363PMID: 41740946

Creatine Monohydrate

Performance & Cognition
5g dailyStrong Evidence
What the research says(500+ studies)

One of the most researched supplements. Meta-analysis shows cognitive benefits (memory SMD=0.31, attention, processing speed). Huberman's 5g dose is the gold standard supported by decades of research.

⚠️ Our Take

None meaningful at 5g/day. May cause minor water retention. Monohydrate is the only form with robust evidence.

Source: PubMed DOI: 10.3389/fnut.2024.1424972PMID: 39070254

Caffeine + L-Theanine

Focus
100-300mg caffeine + 200mg theanineStrong Evidence
What the research says(50+ studies)

Well-established synergistic combination. Theanine smooths caffeine jitteriness while preserving alertness. Huberman recommends delaying caffeine 90-120min after waking to align with cortisol rhythm.

⚠️ Our Take

Caffeine tolerance develops quickly. Huberman's delayed timing advice lacks strong RCT support but is physiologically plausible.

How We Rate Evidence

Strong — Multiple meta-analyses or large RCTs with consistent results
Moderate — At least one RCT or meta-analysis with promising but limited data
Limited — Mostly animal studies, mechanistic data, or insufficient human trials

This analysis is based on peer-reviewed research retrieved from PubMed and the Cochrane Library. We are not affiliated with Andrew Huberman. This is educational content, not medical advice. Always consult a healthcare provider before starting any supplement regimen.