Andrew Huberman's Longevity Supplement Stack (2026)
1st Mar 2026
Updated March 2026 – originally published June 2024. Huberman's stack has evolved; we've updated this guide to reflect his current protocol and the latest evidence.
If you've spent any time in the health and wellness space recently, you've almost certainly come across Dr. Andrew Huberman. The Stanford neuroscientist and host of the Huberman Lab podcast has become one of the most influential voices in evidence-based health optimisation – and for good reason. He doesn't sell dreams. He translates peer-reviewed science into practical, actionable protocols that ordinary people can actually follow.
One of the things Huberman is most frequently asked about is his supplement stack. Not because supplements are the most important thing – he's consistently clear that sleep, sunlight, exercise, and nutrition come first – but because when the foundations are solid, the right supplements can genuinely move the needle.
So what does he actually take? And more importantly, what's worth considering for your own longevity protocol?
Huberman's Philosophy: Supplements Are a Layer, Not the Foundation
Before diving into the specific compounds, it's worth understanding how Huberman thinks about this. He approaches supplementation the way a scientist would: start with the evidence, test your own biology through bloodwork, observe your subjective response, and adjust accordingly.
He's also repeatedly updated his stack as new research emerges – which is exactly what you'd want from someone who takes the science seriously. His earlier enthusiasm for some compounds, like Fadogia Agrestis, has become notably more cautious as the human safety data remained thin. That kind of intellectual honesty is rare, and it's part of what makes his recommendations worth paying attention to.
With that context in mind, here's a breakdown of his current longevity-focused protocol.
The Core Foundation: Non-Negotiables
Omega-3 Fatty Acids (EPA/DHA)
If Huberman had to pick just two supplements, omega-3s would be one of them. He aims for around 2 grams of EPA daily – a target backed by strong peer-reviewed evidence for cardiovascular health, mood regulation, and brain function. EPA in particular has well-documented anti-inflammatory and antidepressant effects, and Huberman has described the data here as among the most convincing in the supplement space.
For longevity specifically, chronic low-grade inflammation is one of the primary drivers of accelerated aging. Getting adequate EPA and DHA is one of the most evidence-backed ways to address it.
Vitamin D3 + K2
Huberman takes 5,000–10,000 IU of vitamin D3 daily, adjusted based on bloodwork. He's made a point of calling it what it actually is – a hormone, not just a vitamin – because it modulates over a thousand gene expression pathways, including immune function, mood, bone health, and testosterone production.
K2 is paired with D3 to help direct calcium appropriately, preventing it from depositing in arterial walls rather than bones – a key cardiovascular consideration for long-term health.
Note on deficiency: The majority of people spending most of their time indoors are deficient in vitamin D. Testing your levels before supplementing is worth doing – results vary widely between individuals.
Creatine Monohydrate (5g daily)
Creatine is one of the most well-researched supplements in existence, and Huberman takes it primarily for cognitive rather than athletic reasons. It supports the brain's energy systems, improves working memory, and reduces mental fatigue – benefits that compound over time with consistent use.
He takes 5g daily, even on non-training days. The timing is flexible; he typically takes it in the morning or post-workout, whenever he remembers.
The Longevity Tier: Cellular Health and aging
NMN (Nicotinamide Mononucleotide) – 1–2g daily
NMN is the compound that arguably put Huberman's longevity stack on the map. He confirmed on the Joe Rogan podcast that he takes approximately 2 grams each morning, sublingually, reporting a "definite, subjective feeling of an increase in energy."
Why NMN? As we age, NAD+ – a coenzyme essential to metabolism, DNA repair, and mitochondrial function – declines steadily. NMN is a direct precursor to NAD+, meaning the body converts it efficiently into usable cellular energy. Animal studies have shown improvements in endurance and insulin sensitivity; human research is still catching up, but the mechanistic rationale is strong.
Huberman has also discussed pairing NMN with Resveratrol for additional longevity signalling support, a combination also used by Dr. David Sinclair at Harvard.
Sleep: The Longevity Multiplier
Huberman has called sleep the single most important factor in health and performance – bar none. His evening supplement protocol is designed to support natural sleep architecture without melatonin, which he generally avoids due to concerns about the high doses typically found in commercial products.
Magnesium (taken 30–60 minutes before bed)
This is where Huberman's protocol gets particularly interesting. He has used magnesium L-threonate for its ability to cross the blood-brain barrier and support sleep quality and cognitive function. More recently, in his 2024 conversation with Dr. Rhonda Patrick, he confirmed magnesium as part of his nightly stack for its parasympathetic nervous system activation – essentially, it helps your body shift into rest-and-repair mode.
Magnesium is involved in over 600 enzymatic reactions in the body, and deficiency is remarkably common – estimates suggest over half the population doesn't meet recommended intake through diet alone.
On form: Not all magnesium is equal. Magnesium glycinate is widely considered one of the most bioavailable and stomach-friendly forms – it combines magnesium with the amino acid glycine, which itself has calming properties and may support sleep quality independently. Xandro Lab's Magnesium Glycinate uses this form specifically – 500mg per capsule with no fillers, third-party tested, and manufactured in a GMP-certified facility. It's a clean, well-formulated option that fits neatly into Huberman's sleep and recovery framework.
Apigenin (50mg)
A compound found in chamomile, apigenin acts on GABA receptors in the brain to promote relaxation and reduce the anxious rumination that so often prevents sleep. Huberman takes it as a standalone supplement alongside his magnesium, 30–60 minutes before bed.
L-Theanine (100–300mg, occasional)
An amino acid found in green tea, L-theanine promotes relaxation without sedation by increasing alpha brain wave activity. Huberman has noted it's moved to more occasional use for him, but many people find it a useful addition for winding down.
Hormonal Health: Supporting Testosterone Naturally
Huberman has been explicit that he avoids synthetic testosterone unless medically necessary, preferring to support the body's own production through targeted supplementation – always monitored with regular bloodwork.
Tongkat Ali (400mg daily)
Also known as Malaysian ginseng, Tongkat Ali is the centrepiece of Huberman's testosterone support protocol. A 2022 meta-analysis demonstrated testosterone increases of up to 37% in men, making it one of the better-evidenced botanical testosterone supports available. He's described it as particularly relevant for men over 35.
Zinc (15mg) and Boron (2–4mg)
Both minerals play key roles in testosterone synthesis and availability. Huberman gets his zinc through his multivitamin rather than as a standalone, but the principle is sound: many people are quietly deficient in both, and deficiency correlates with lower testosterone.
On form: Not all zinc is equal. The zinc gluconate found in most multivitamins is reasonably absorbed but not optimal. Zinc picolinate – where zinc is bonded to picolinic acid – is widely considered one of the highest-bioavailability forms available, meaning your body can actually use more of what you take. Xandro Lab's Zinc Picolinate + C delivers 25mg of zinc picolinate alongside 250mg of vitamin C (which supports absorption and adds independent immune and antioxidant benefits), in a clean, third-party tested, GMP-certified capsule. If you're covering zinc through a standard multivitamin, it's worth considering whether the form is actually serving you.
Cognitive Performance
Alpha-GPC (300mg, 4 days per week)
Huberman takes Alpha-GPC before periods requiring deep focus or intense training. It's a choline compound that supports acetylcholine production – a neurotransmitter central to memory, learning, and sustained attention. He pairs it with a note of caution: one study linked it to slightly elevated stroke risk over ten years, likely via increased TMAO levels, which is why he also takes garlic (600mg) to help offset this.
L-Tyrosine (500mg, situational)
An amino acid precursor to dopamine and noradrenaline, L-tyrosine is Huberman's go-to for sustained focus during high-pressure work periods. He takes it situationally rather than daily.
A note on Xandro’s range: Alpha-GPC, L-Tyrosine, and L-Theanine sit outside Xandro’s current product range. For these specific cognitive supplements, choose reputable standalone suppliers. Xandro's range covers the longevity, hormonal, and sleep pillars of Huberman's stack particularly well – and the cognitive benefits of good sleep, adequate zinc, and optimised testosterone are themselves significant contributors to focus and mental clarity over the long term.
How Much Does All This Cost?
Running Huberman's complete stack as described above costs somewhere between $300–460 per month, depending on brands chosen. For most people, a scaled-back version focusing on the foundational tier – omega-3s, vitamin D3/K2, magnesium, and creatine – is both more affordable ($60–90/month) and likely to deliver the majority of the benefit.
Building Your Own Huberman-Inspired Stack with Xandro
If you want to start where the evidence is strongest and work outward, here's how that maps to what Xandro offers:
Start here (the non-negotiables):
- Magnesium Glycinate – Sleep, recovery, and stress regulation. The glycinate form is among the most bioavailable and brain-accessible.
- Zinc Picolinate + C – Hormonal health, immune function, and testosterone support. Superior absorption versus the zinc gluconate found in most standard multivitamins, with added vitamin C for a dual-purpose formula.
Step up (cellular and brain health):
- NMN Capsules – For NAD+ support and cellular energy, directly aligned with Huberman's confirmed daily use.
- LPC Neuro – Xandro's advanced omega-3 formulation delivering brain-essential DHA; a natural complement to Huberman's EPA/DHA emphasis.
The all-in-one option:
- Protocol X V3 – Xandro's flagship longevity formula with 40+ science-backed ingredients, including NMN, creatine, glycine, and Cordyceps, designed to support the full spectrum of healthy aging in a single daily protocol.
For a foundational bundle, Xandro's Advanced Daily Essentials – combining NMN capsules, LPC Neuro, and Magnesium Glycinate – is a coherent starting point that maps to the longevity, brain health, and sleep pillars of Huberman's approach. Add Zinc Picolinate + C and you've covered his hormonal support tier too.
The Bottom Line
Huberman's longevity stack isn't really about any single supplement. It's about a layered, evidence-based approach to slowing the processes that drive biological aging – inflammation, cellular energy decline, hormonal changes, poor sleep – while staying honest about what the science does and doesn't yet support.
The core message from someone who genuinely studies this for a living: get the basics right first. Sleep well. Move your body. Eat real food. Then use supplements to fill the gaps your bloodwork reveals.
If you're looking to start or refine your own longevity protocol, the magnesium-NMN-omega-3 triad is as strong a foundation as any currently available – and it maps directly to what one of the world's most scientifically literate health communicators has chosen for himself.
This article is for informational purposes only and does not constitute medical advice. Supplement protocols should be discussed with a qualified healthcare provider, particularly if you are on medication or managing a health condition. Always check your bloodwork before beginning a new supplement regimen.
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