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January 9, 2023 • 1hr 56min
Developing a Rational Approach to Supplementation for Health & Performance
Huberman Lab
In this episode, Dr. Andrew Huberman discusses how to develop a rational and effective approach to supplementation for mental and physical health and performance. He emphasizes that supplements are not just food-based vitamins, but can include potent compounds that affect various aspects of physiology. The episode covers foundational supplements, as well as targeted supplements for sleep, hormone support, and cognitive enhancement. Huberman provides a framework for thinking about supplementation and how to navigate the complex landscape of available products.
Developing a Rational Approach to Supplementation for Health & Performance
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Key Takeaways
- Foundational supplements that cover vitamins, minerals, digestive enzymes, probiotics, prebiotics and adaptogens can provide broad support for overall health and are one category where multi-ingredient formulations make sense.
- For targeted supplements (e.g. for sleep, focus, hormones), it's best to use single-ingredient formulations to isolate effects and find optimal dosages.
- Develop supplement protocols systematically by trying one ingredient at a time for about a week, assessing effects, then potentially combining effective ingredients.
- Blood tests are crucial for evaluating the effects of hormone-related supplements objectively.
- Consider cycling on/off certain supplements periodically to avoid dependency and maintain effectiveness.
- Omega-3 fatty acids (1-3g EPA per day) can be a good foundational supplement for those on a limited budget.
- Always prioritize behavioral tools (sleep, exercise, nutrition, etc.) as the foundation before adding supplements.
- Be cautious with melatonin, especially for children, as it can disrupt natural hormone production.
- Develop an understanding of stimulant vs. non-stimulant cognitive enhancers and how they affect focus differently.
- A rational supplement protocol considers individual needs, budget, and health goals while systematically evaluating effectiveness.
Introduction
In this episode, Dr. Andrew Huberman discusses how to develop a rational and effective approach to supplementation for mental and physical health and performance. He emphasizes that supplements are not just food-based vitamins, but can include potent compounds that affect various aspects of physiology. The episode covers foundational supplements, as well as targeted supplements for sleep, hormone support, and cognitive enhancement. Huberman provides a framework for thinking about supplementation and how to navigate the complex landscape of available products.
Topics Discussed
Hierarchy of Health Interventions (00:03:38)
Huberman outlines a hierarchy of health interventions:
- Behavioral tools (sleep, exercise, nutrition, etc.) form the foundation
- Nutrition is the second most important layer
- Supplementation comes third
- Prescription medications are the final layer
He emphasizes that "Better living through chemistry still requires better living" - supplements cannot replace good behaviors and nutrition.
Foundational Supplements (00:15:38)
Huberman discusses foundational supplements that provide broad support:
- Vitamins and minerals
- Digestive enzymes
- Probiotics and prebiotics for gut health
- Adaptogens (e.g. ashwagandha, mushroom extracts)
He notes this is one category where multi-ingredient formulations can make sense, as it's impractical to take all these separately.
Developing a Supplement Protocol (00:21:07)
Key considerations for developing a supplement protocol:
- Cost: Determine your budget for supplements
- Nutrition: Assess your diet and potential deficiencies
- Individual needs: Consider your specific health goals
Huberman recommends starting with a broad foundational supplement if budget allows, then adding targeted supplements as needed.
Gut Microbiome Support (00:28:04)
Huberman discusses the importance of supporting gut health:
- Aim for 4 servings of low-sugar fermented foods daily (e.g. sauerkraut, kimchi, yogurt)
- Consider probiotic/prebiotic supplements if not getting enough from diet
- Be cautious of excessive prebiotic/probiotic supplementation, which can cause issues like brain fog
Sleep Supplements (00:43:45)
Huberman covers supplements that can support sleep:
- Magnesium threonate or bisglycinate: 300-400mg to assist with falling asleep
- Apigenin: 50mg to reduce anxiety and racing thoughts before bed
- Theanine: 100-400mg can help with sleep onset, but may cause vivid dreams in some
- Inositol: 900mg can help with staying asleep or falling back asleep if woken
He recommends trying supplements individually to assess effects before combining.
Melatonin Caution (00:55:55)
Huberman expresses caution about melatonin supplementation:
- Often contains much higher doses than natural production
- Can impact other hormone systems
- Particularly cautious about use in children
- Inconsistent dosing in many supplements
Hormone Support Supplements (01:08:59)
Huberman discusses supplements that can support hormone health:
- Shilajit: Can increase FSH and support fertility
- Ashwagandha: Reduces cortisol, may indirectly increase testosterone
- Fadogia agrestis: Can increase luteinizing hormone and testosterone (use caution and cycle)
- Tongkat ali: May increase free testosterone and libido
He emphasizes the importance of blood tests to evaluate effects objectively.
Growth Hormone Support (01:12:48)
Huberman notes limited supplement options for growth hormone support:
- Deep sleep in first 3-4 hours of night is crucial for growth hormone release
- Avoid food 2 hours before bed to support growth hormone
- Arginine supplementation may have minor effects
- Significant increases typically require prescription interventions
Cognitive Enhancement and Focus (01:30:54)
Huberman discusses two categories of cognitive enhancers:
- Stimulants:
- Caffeine (1-3mg/kg body weight)
- Yohimbine and rauwolscine (use caution)
- Non-stimulant neurotransmitter support:
- Alpha-GPC (300-600mg) for acetylcholine support
- L-Tyrosine (500-1000mg) for dopamine support
He recommends trying these individually to understand effects before combining.
Omega-3 Fatty Acids (01:43:58)
Huberman highlights the importance of omega-3 supplementation:
- Aim for 1-3g of EPA per day
- Can support mood, cognitive function, and metabolic health
- Good option for those on a limited supplement budget
Considerations for Different Ages (01:50:09)
Huberman discusses supplement considerations across age groups:
- Children: Be cautious with hormone-related supplements, avoid melatonin
- Teens/Young Adults: Focus on behavioral tools and nutrition before supplements
- Older Adults: May benefit from increased focus on cognitive support supplements
Developing a Rational Supplementation Protocol (01:55:25)
Huberman summarizes key points for developing an effective supplement regimen:
- Prioritize behavioral tools and nutrition as the foundation
- Start with foundational supplements if budget allows
- Use single-ingredient formulations for targeted supplements
- Systematically test one supplement at a time
- Consider cycling certain supplements
- Use blood tests to objectively evaluate hormone-related supplements
- Be aware of potential interactions with medications
- Adjust protocols based on individual response and needs
Conclusion
Dr. Huberman emphasizes that developing an effective supplementation protocol requires a systematic and individualized approach. While supplements can be powerful tools for supporting health and performance, they should be viewed as one component within a larger system of behavioral, nutritional, and sometimes medical interventions. By understanding how to rationally approach supplementation, individuals can develop protocols that are both biologically effective and cost-effective for their specific needs and goals.
