Huberman has started taking Rhodiola Rosea prior to workouts, and found that he can push much harder and much longer through the workout. He takes it at the same time as he takes Alpha GPC and says he’s impressed with it. The benefits of Rhodiola Rosea include: - Reducing physical fatigue - Potentially enhancing memory and cognition In Layne’s post on Instagram, he discusses dosage details, saying: The Rhodiola extract should contain 3% rosavins and 1% salidroside. It’s best to take on an empty stomach, but not close to bedtime, due to its slight stimulant effect. In terms of dosage, amounts as low as 50 mg have been found to reduce fatigue, with 680 mg being the suggested upper limit, due to a bell-curve effect. This info on dosages appears to come directly from Examine.com’s Rhodiola page, which Layne credits at the bottom of the Instagram post.

Magnesium Threonate, it has been said, is involved in over 600 enzymatic reactions in the human body. When it comes to sleep, it can activate the parasympathetic nervous system, slowing the heart and causing muscles to relax, thereby producing a calming effect. Along with proper rest, it has been discovered that magnesium is critical in the activation of the nerve channels that allow for synaptic plasticity. This means that magnesium is fundamental to the processes of memory and learning. It is believed that magnesium threonate can enhance the brain’s receptors that are involved in these processes. Magnesium threonate was developed by MIT researchers as an effective way for magnesium to cross the blood barrier. When magnesium is crossed with threonine, the researchers at MIT solved the issue of how to get magnesium from the blood to the brain successfully. Before this breakthrough, the only effective method was intravenous delivery. Huberman uses Momentous Magnesium Threonate.

Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells27. Huberman mentions in his interview with Rhonda Patrick (at 1:25:30) that he takes 5,000 to 10,000IU of vitamin D per day, and says his vitamin D levels are within range on blood tests. It’s worth noting the multivitamin he takes, mentioned below, contains 1,500 IU (37.5 mcg) per serving (3 capsules).

Huberman mentions taking vitamin K2 on the MPMD podcast (link), saying that he noticed his cardiac markers improved after. Vitamin K plays key roles in blood clotting, bone health and calcium transport. There are two forms of vitamin K; K1 and K2. K1 is found naturally in plants, and has less bio-availability compared to K2, which is produced via bacteria fermentation, and found in fermented and animal products. Huberman doesn’t mention the brand or dose of K2 he uses. The adequate intake (AI) suggested by the NIH for vitamin K is 90 mcg for women and 120 mcg for men. Although they don’t state which form (K1 or K2). There are two forms of vitamin K2, MK-4 and MK-7. It is thought that MK-7 may have greater bio-availability than MK-4, and MK-7 can be converted into MK-4 in-vivo (in the body)28.

Occasionally in the afternoon or even after an intense workout, Dr. Huberman likes to mix up a nutritious drink full of vitamins and minerals. His nutrient-packed convenience solution is Athletic Greens. This drink comes as a powder in individual or bulk packages that can be mixed with 8 ounces of water for an individual serving. This gluten- and dairy-free supplemental drink provides 75 minerals, vitamins, and whole-food sourced nutrients without any added sugars, flavors, or unhealthy preservatives. This beneficial beverage is a favorite of Dr. Huberman because it is an easy way to add in a healthy dose of nutrition without having to take the time to food prep or do more than shake or stir the powder in a glass. Besides dietary supplements, Dr. Huberman eats whole foods as close to their natural state as possible other than this Athletic Greens drink.

Huberman says that he takes a multivitamin once per day. Specifically one called Opti-Men by Optimum Nutrition. Saying that he has been taking it for about 25 years, and it’s more a result of habit than recent research. However, he says he checks his blood markers regularly, and it certainly doesn’t appear to be causing any harm.

supplements are taken for their anti-inflammatory and anti-aging effects; 2-4mg

at least 2g of EPA (he prefers Thorne Fish Oil and Carlson’s Fish Oil with lemon flavor) is taken for its effects as an antidepressant, blood lipid profile effects, as well as its effects on skin health and mental health

occasional use for its antioxidant effects

occasional use for its ability to reduce cholesterol levels, increase alertness, and decrease cancer risks

occasional use for lowering blood pressure and cholesterol levels