Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast

In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.

#HubermanLab #Supplements #Science

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Timestamps
00:00:00 Supplements
00:03:38 Hierarchy of Tools/Interventions, Developing a Supplementation Protocol
00:11:51 Momentous, LMNT, Helix Sleep
00:15:38 Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins
00:21:07 Supplement Considerations: Cost, Nutrition & Schedule
00:25:25 Foundational Supplements, Digestive Enzymes, Adaptogens
00:28:04 Gut Microbiome, Probiotics/Prebiotics & Nutrition
00:33:06 Supplements for Gut Microbiome, Brain Fog
00:35:59 InsideTracker
00:36:44 Adaptogens & Broad-Spectrum Foundational Supplements
00:38:35 Core Supplement Questions & Meeting Foundational Needs
00:43:45 Supplements to Support Sleep: Myo-Inositol, Theanine
00:50:52 Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin
00:55:55 Melatonin Caution
00:58:11 Supplement Dependency?, Placebo Effects
01:02:45 AG1 (Athletic Greens)
01:03:53 Nutrition & Behavior for Hormone Health
01:08:59 Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root
01:12:48 Growth Hormone: Behaviors, Arginine, Prescriptions
01:16:04 Testosterone/Estrogen: Fadogia Agrestis; Bloodwork
01:23:06 Testosterone Supplement: Tongkat Ali, Libido
01:27:24 Menstrual Cycle, Birth Control & Fertility
01:30:54 Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine
01:36:57 Adrenaline & Stimulants: Yohimbine, Rauwolscine
01:38:55 Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements
01:43:58 Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids
01:47:25 Food-Mimic Supplements, Protein
01:50:09 Kids, Aging & Supplements
01:55:25 A Rational Supplementation Protocol
01:58:36 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[dustindesanko]

As a firefighter, I Would love to hear an entire episode on shift work specifically from top to bottom and how to make the best (health wise) of a bad sleep/work schedule

[Kybalion]

I quit drinking because of Andrew Huberman! Now it’s time to get my supplement game in order. This guy is literally saving this world podcast by podcast 🙏🙏🙏❤️❤️❤️

[VictorSneller]

I was at the coffee shop today and to make idle chat said that getting sunlight was good for your circadian rhythm. A patron then chimed in and gave a talk about how your brain activity is directly tied to the number of lumens you get before 10 am and sunlight also helps with neuroplasticity Huberman is spreading!

[AkilPalanisamy]

As a medical doctor, I have seen that if patients are ALWAYS waking up between 1:00 a.m. to 3:00 a.m., that can sometimes indicate an issue with sluggish liver function. This is because those hours are when the liver is most metabolically active (every organ has its own circadian rhythm) - in these cases I have seen that supporting the liver with foods (cruciferous vegetables, beet greens, etc.) and potentially supplements such as milk thistle can significantly improve sleep quality and the ability to stay asleep.

[Lena_Margo]

The typical educative monologue is far better than interviews. Dr. Huberman's strengths include his didactic, coherent, highly scientific manner of explaining things in plain language, also by adding technical terms which we should all get at least familiar with in order to make informed decisions. Youtube is full of interviews, they do have an educative purpose (a few, sadly), but I believe we lack the habit of processing hard concepts and getting used to this for our own good and Dr. Huberman this is your key strength!

[olkid]

I don't think it's possible to even comprehend - let alone articulate - the impact that this man has had on my life (and, evidently) the lives of so many others. All I can say is thank you. You have changed the way my brain works, the way my body feels, and the way I go about everyday life.

[filippos_]

Watching the Huberman podcast is like having cheat instructions in life.

[DiegoHenriquePereira]

00:00 🌿 Suplementos: Uma Visão Geral
04:12 🏋️ Suplementos Fundamentais
08:24 💊 Camadas da Saúde e Desempenho
11:52 🌞 Fundamentos Antes dos Suplementos
15:39 💡 Idealização da Suplementação
21:00 💉 Discussão Sobre Vitaminas e Minerais
21:14 💊 Importância de avaliar o custo e ingestão de vitaminas e minerais,
25:27 🍏 Fundamentais: Alimentos não processados e minimamente processados,
27:46 🦠 Fundamentais: Suplementos para microbioma intestinal,
34:53 🍄 Fundamentais: Adaptógenos e suplementos abrangentes,
43:00 💤 Abordagem racional para suplementação de sono
44:21 🌙 Abordagem racional para suplementação de sono (continuação)
01:03:50 💊 Suplementação de Hormônios
01:13:11 📈 Aumentando o Hormônio do Crescimento
01:16:10 🚹 Aumentando Testosterona e Hormônio Luteinizante
01:25:21 💊 Suplementos para aumento de testosterona
01:27:30 🩸 Suplementação relacionada ao ciclo menstrual e à saúde feminina
01:31:04 ☕ Suplementos para aumento de foco e cognição - Categoria de estimulantes
01:39:08 🧠 Suplementos para aumento de foco e cognição - Categoria de neuromoduladores
01:44:10 🐟 Suplementos para suporte à função cognitiva - Omega-3
01:45:35 💊 Suplementação com Ômega-3
01:47:30 🥦 Suplementos Alimentares e Proteínas
01:50:35 🧒 Suplementação para Crianças
01:52:10 👴 Suplementação para Idosos
01:55:40 🌱 Formulações de Suplementos
01:58:10 🎙️ Encerramento e Apoio ao Podcast

[mattjeffsdpt]

Feel free to call me strange for saying this - but I truly prefer your solo episodes, Dr. Hubereman.

Don’t get me wrong. Listening to you interact with highly accomplished individuals - like Jocko Willink, for instance - is very enjoyable. Yet - as an educator, trainer and coach myself - I recognize excellence in others when I see it.

And as someone who prescribes to the notion to ‘catch someone doing something right’ - I feel its warranted to level praise where its so richly deserved. Thank you, Andrew - you give us all inspiration, and aspiration to be our best selves.

[dillondebeer]

Been supplementing my lack of knowledge by watching you for a while! Nothing but positive effects! Would recommend to everyone!

[colleenshaughnessy]

I wonder if you could do an episode on inflammation and behaviors and supplements that reduce inflammation. There is a lot of conflicting and/or unclearly evidenced recommendations out there - anti inflammatory diet, tumeric, etc. I’d love to have your deeply researched perspective on this. Thank you for this podcast!

[emilybarry]

As someone who is fascinated (maybe a bit obsessed 😝) with supplements…I find this episode HIGHLY interesting and helpful. Thank you for making my Monday educational and enjoyable Andrew 🙏 🤗

[bartomiejwarzecha]

Hi, I would love to hear episode about 'tinnitius'. It seems to be hard topic, but important for many people. Basic fact: The National Institute on Deafness and Other Communication Disorders (NIDCD) estimates that approximately 10 percent of the U.S. adult population — over 25 million Americans — experience some form of tinnitus.

[ryanscanlon]

I'm very excited for the upcoming women's health videos. I've been wanting to help my wife more with her health but I've never really been sure what I could bring from these podcasts to help her with her specific issues. As little as I understand about female hormones I know enough to know they should not be triffled with lightly.

[fionanicolson]

I am so grateful to Andrew Huberman for his dedication to educate us to the very best of his extensive abilities. There really is no other person like him who teaches us so clearly & so thoroughly. I truly appreciate him.

[shanastroskyphazer]

Hi Andrew, thank you for your amazing podcasts. I would love to see you interview a leading DENTAL & oral health expert on improving oral health and the case for fluoride, neuro toxins and the case for other natural alternatives and accompanied health benefits from a better oral health routine. Fingers crossed. Thanks man ! Because a good oral hygiene routine can lead to other health benefits.

[irenewottreng]

Spent thousands over decades on supplements and not much progress. Suffered from depression, anxiety, constipation etc all my life. Finally did the 10x Gary Brecka genetic test. Life changing. I only need two supplements and those symptoms are all gone. I was so impressed with the changes I bought the genetic test for all my children to save them a lifetime of searching for the answers.
I do not receive anything for posting this from 10x just passing along the blessing of finally finding the answer to my health issues.
I listened to this a bit as I always was listening to these guys and finally thought I am free from all this now…..Thank you God….

[tobyanvik]

I went down hard last year and was on disability. In the end I found out (through a naturopath doctor) that I have boat loads of food allergies. Including all the grains, and some from every other category of food. Some notable include dairy, chicken, eggs, food preservatives and additives, soy, peanuts, oranges, lemons, tomatoes, mangos, etc. It's been a struggle to get back. I recently realized I'm dehydrated and have probably been so most of my life. These foods I have allergic to probably all of my life. Last year shortly after getting all these foods out of my diet was the first time I could hold a cat without reacting to it. There has been some progress in the recovery but it's still a struggle. Maybe an episode to help those trying to recover. Things to consider and encouragement. I love all that you do. Thanks!

[chadmiller]

Been making my own sauerkraut, pickles and various sprouts now for last 6 years. The ease of doing this in any living environment is ridiculously easy and cheap even in this insane inflationary period. The results to my gut health have been miraculous. Turned 58 a couple months ago and have stepped it up even further. Yes I experienced the viruses going around and a couple days were rough, but the duration and recovery were quick and non lingering. I row on my Concept 2, lift free weights for basic living strength and beat up a 100lb heavy bag 3- 5 times a week then follow up with a homemade green juice after each workout. I enjoy brewing home brew and all is good in my universe. These personal protocols are so simple and cheap that I can sustain all of it indefinitely. Good stuff Andrew.

[robertromanowski]

Would love to see a podcast about longevity and anti-aging supplements, especially with David Sinclair. There seems to be some experts who believe in taking these supplements and others who believe there is not enough data to warrant taking them. I would love to have some clarity around these. Thank you for another scientific based podcast!