October 31, 2023 • 29min
AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
Huberman Lab
Key Takeaways
- Dr. Huberman does not believe resveratrol extends lifespan in humans based on current evidence, but takes grape seed extract (400-800mg daily) for potential vascular and blood flow benefits
- He takes NR (500mg) and NMN (1-2g sublingual) supplements daily for subjective energy benefits, not lifespan extension
- NAD infusions (500-1000mg) provided energy benefits but were uncomfortable; oral NAD supplements lack evidence of cellular absorption
- Dr. Huberman does not currently take metformin, berberine, or rapamycin for longevity purposes due to lack of compelling human evidence and potential side effects
- Sleep, exercise, nutrition, stress management, social connections, and circadian rhythm entrainment are far more impactful for longevity than any current supplement or drug
- The Huberman Lab Premium channel was launched to support the free podcast, fund human research studies, and provide exclusive content to subscribers
Introduction
In this Ask Me Anything (AMA) episode preview, Dr. Andrew Huberman discusses various supplements and interventions purported to extend lifespan and improve longevity. He shares his personal experiences and current scientific understanding of popular longevity-focused compounds like resveratrol, NR/NMN, NAD, metformin, and rapamycin. Dr. Huberman emphasizes the importance of foundational health practices over supplementation and introduces the new Huberman Lab Premium subscription channel.
Topics Discussed
Resveratrol and Grape Seed Extract (2:01)
Dr. Huberman addresses a question about resveratrol and its potential to extend lifespan:
- Current evidence does not support resveratrol extending human lifespan
- He takes grape seed extract (400-800mg daily) for potential vascular and blood flow benefits
- Grape seed extract is not considered a top supplement priority
"I don't think resveratrol increases longevity. At least I'm not aware of any direct evidence for that in humans."
NAD Pathway Supplements: NR and NMN (6:01)
Dr. Huberman discusses his personal use of NR and NMN supplements:
- Takes 500mg NR and 1-2g sublingual NMN daily
- Experiences subjective energy benefits throughout the day
- Does not take them for lifespan extension, as evidence is lacking
- Recent FDA ruling has impacted commercial availability of NMN
"I take NR and NMN because I like how it makes me feel. It increases my energy levels in the morning and throughout the day, and it does so in a way that tapers off nicely in the evening and I can still fall asleep."
NAD Infusions (14:02)
Dr. Huberman shares his experience with NAD infusions:
- Has received 500-1000mg NAD infusions twice
- Found them uncomfortable but provided energy benefits post-illness
- Expensive and inconvenient, may consider 1-2 times per year if needed
- Oral NAD supplements lack evidence of cellular absorption
"Those NAD infusions are pretty darn uncomfortable. You can have the person administering the infusion adjust the rate of the infusion so that the drip is slower, which makes it more tolerable."
Metformin, Berberine, and Rapamycin (18:03)
Dr. Huberman explains why he doesn't currently take these popular longevity compounds:
- Does not take metformin or berberine due to lack of compelling human longevity data
- Berberine causes uncomfortable side effects for him
- Does not take rapamycin due to insufficient evidence and potential side effects
- Acknowledges ongoing research and may reconsider if evidence changes
"I don't take metformin because expert colleagues of mine, including Dr. Peter Attia, have reviewed the data on Metformin and Lifespan, and at least to my understanding at present, there isn't sufficient data to support taking metformin for increasing lifespan."
Foundational Health Practices for Longevity (22:04)
Dr. Huberman emphasizes the importance of basic health practices over supplementation:
- Quality sleep is fundamental for longevity and daily function
- Exercise has the most substantial impact on longevity-related health metrics:
- 180-220 minutes of zone 2 cardio per week
- Weekly VO2 max training
- Resistance training (minimum 6 sets per body part per week)
- Nutrition, stress management, and social connections are crucial
- Morning sunlight exposure helps set circadian rhythms
"There is no supplement or drug for increasing longevity that even comes close to the known improvements in health metrics that relate to longevity, that come from getting quality sleep, and especially from getting sufficient amounts of quality exercise."
Huberman Lab Premium Channel (26:05)
Dr. Huberman introduces the new Premium subscription channel:
- Launched to support the free podcast and fund human research studies
- $10/month or $100/year subscription options
- Provides access to full AMA episodes, transcripts, and exclusive content
- The Tiny Foundation will match research funding dollar-for-dollar
"The idea here is to give you information to your burning questions in depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place."
Conclusion
In this AMA episode preview, Dr. Andrew Huberman provides a nuanced perspective on popular longevity supplements and interventions. He emphasizes that while he uses some compounds like NR, NMN, and grape seed extract for subjective benefits, he does not currently take them or other popular drugs like metformin or rapamycin specifically for lifespan extension. Dr. Huberman stresses that foundational health practices such as quality sleep, exercise, nutrition, stress management, and social connections have a far greater impact on longevity than any current supplement or drug. He encourages listeners to prioritize these basics before considering supplementation and always consult with a physician before making changes to their health regimen. The episode concludes with an introduction to the new Huberman Lab Premium channel, which aims to support research and provide exclusive content to subscribers.
