Neuroscientist: Top 3 Supplements to BOOST Performance | Andrew Huberman

Key Takeaways

Andrew Huberman discusses three supplements that he says may support performance, recovery, or mood. He emphasizes that supplements come after the basics: good nutrition, sleep, and sunlight.

Omega-3s, Especially EPA

• Omega-3s are found in foods such as fatty fish, krill, and some algae. Huberman says many people may not get enough EPA from their diet.
• He describes taking 1–2 grams of EPA daily, usually from liquid fish oil or capsules, and recommends choosing a trusted brand.
• He cites research linking omega-3s with mood, neurotransmission, inflammation, and cardiovascular health, while acknowledging that omega-3 research is debated.

Creatine Monohydrate

• Creatine is also present in foods such as red meat, but Huberman says supplements are a more practical way to reach the amounts used in performance studies.
• He says daily use matters more than timing and that a loading phase is not necessary. He favors creatine monohydrate, which he describes as effective and inexpensive.
• He suggests considering dose in relation to body size: roughly 3–5 grams daily for smaller people and about 10–15 grams for people around 185–250 pounds. He notes that precise body-weight formulas are not well established in the literature.
• If creatine causes digestive discomfort, he suggests taking it with food or increasing the amount gradually. He also notes that taking creatine is optional.

Rhodiola Rosea

• Rhodiola is presented as a possible aid for perceived fatigue and effort during high-intensity exercise. Huberman describes it as a cortisol modulator, while noting that its mechanisms are still being researched.
• He says he takes it before some high-intensity workouts and reports feeling less exhausted and more energetic afterward. These are his personal experiences, not a guarantee of results.
• He typically takes 100–200 mg about 10–20 minutes before exercise and says he now usually chooses 100 mg. He recommends starting with the lowest effective dose.

Presenters and Sources Mentioned

• Andrew Huberman — presenter
• Dr. Andy Galpin
• Dr. Ron Patrick
• Dr. Lane Norton