Essentials: Developing a Rational Approach to Supplementation for Health & Performance
In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for mental health, physical health and performance.Show notes: https://www.hubermanlab.com/episode/essentials-developing-a-rational-approach-to-supplementation-for-health-and-performance
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Timestamps
00:00:00 Supplementation
00:00:12 Behavior, Nutrition, Supplements & Prescription Drugs
00:03:16 Supplementation Context & Individual Needs
00:04:44 Foundational Supplements; Tool: Vitamin & Mineral Supplements
00:06:20 Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements
00:08:22 Sleep Supplements; Tool: Caffeine & Food Timing
00:09:16 Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams
00:10:20 Tool: Falling Asleep, Magnesium Threonate & Apigenin
00:11:35 Tool: Test Single-Ingredient Supplements
00:13:37 Melatonin
00:14:24 Hormone Support, Behavior & Nutrition
00:15:41 Fadogia Agrestis, Dosage & Cycling
00:18:01 Tongkat Ali & Free Testosterone
00:19:00 Menstrual Cycle & Supplement Effects
00:20:04 Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine
00:22:31 Neuromodulators, Alpha-GPC & L-Tyrosine
00:24:14 Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately
00:26:33 Omega-3 Fatty Acids & EPA
00:28:28 Protein & Food-Based Supplements
00:30:58 Recap & Key Takeaways
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