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Huberman Lab
Developing a Rational Approach to Supplementation for Health & Performance
Jan 9, 2023
01:56:33
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Quick takeaways
- Foundational supplements provide a broad range of vitamins, minerals, digestive enzymes, and adaptogens to support overall health and performance.
- Supplementation for sleep can be beneficial, and key supplements like Magnesium 3 and 8 (bis-glycinate) and Apigenin can aid in falling asleep and promoting deeper sleep.
- Supplements for hormone support, such as Ashwagandha, Myo-inositol, and theanine, can optimize hormonal pathways and assist in sleep patterns.
- Supplements for cognitive enhancement and focus, such as Apigenin and L-theanine, can improve mental clarity and concentration.
- Approach the use of sleep supplements systematically, experimenting with individual ingredients to assess their effectiveness in improving sleep quality.
Deep dives
Foundational Supplementation: Meeting Basic Nutritional Needs
Foundational supplements are essential for providing a broad spectrum of vitamins, minerals, digestive enzymes, and adaptogens to support mental health, physical health, and performance. These supplements serve as an insurance policy to compensate for any deficiencies in nutrition. It is important to choose high-quality supplements that cover all the necessary categories and maintain the appropriate dosages. Foundational supplements also include probiotics and prebiotics to support the gut microbiome, which plays a vital role in overall health. It is recommended to focus on multi-ingredient formulations for foundational supplementation.
Sleep Supplementation: Aiding in Falling Asleep and Staying Asleep
Supplementation for sleep can be beneficial for those who struggle with falling asleep or staying asleep. Caffeine intake should be limited or avoided after 2 p.m., and food intake should be avoided within two hours of bedtime. Two key supplements for sleep are Magnesium 3 and 8 (or bis-glycinate) and Apigenin, a derivative of chamomile. Magnesium aids in the transition to sleep and promotes deeper sleep, while Apigenin helps lower anxiety levels before sleep. It is important to assess individual needs and considerations when choosing sleep supplements.
Hormone Support: Optimizing Hormone Function
Supplementation for hormone support focuses on optimizing hormone function. Ashwagandha is an adaptogen that can enhance hormonal pathways, including testosterone, estrogen, and thyroid. Myo-inositol is recommended for those experiencing disrupted sleep patterns, while theanine can assist in falling asleep. It is crucial to consider the specific needs and goals of each individual when selecting hormone support supplements.
Cognitive Enhancement and Focus: Enhancing Mental Clarity and Performance
Supplements for cognitive enhancement and focus aim to improve mental clarity and performance. Apigenin, derived from chamomile, acts as an anxiety-reducing compound, aiding in clearing the mind before sleep and enhancing focus during wakefulness. L-theanine is another supplement that promotes calmness and relaxation, supporting mental clarity and focus. When selecting supplements for cognitive enhancement, it is essential to consider individual needs and the desired outcomes.
Importance of Systematic Experimentation with Sleep Supplements
When trying to improve sleep, it is important to approach the use of supplements in a systematic way. Instead of randomly trying different supplements or combining them all together, it is recommended to experiment with individual ingredients and evaluate their effects on sleep. This involves trying specific supplements like magnesium or Apogenin for a week, then switching to others, and finally assessing which ones work best for improving sleep quality.
Caution with Melatonin Supplementation
While melatonin is often used as a sleep aid, it is important to exercise caution when taking it regularly. Melatonin can disrupt hormonal balance, especially when taken in excessive amounts. Additionally, the dosages listed on melatonin supplements may not always accurately reflect what is actually contained in the product. Hence, it is advisable to use melatonin supplements sparingly or seek guidance from reliable sources regarding its proper use.
Consideration of Hormone Support Supplements
Optimizing hormone levels is essential for mental and physical health. However, before turning to supplementation, it is crucial to ensure that proper nutrition and lifestyle habits are in place. To support hormones, certain supplements like Ashwagandha and Sheila G can be explored, which may impact multiple hormone pathways related to fertility, libido, and testosterone production. It is important to note that individual responses to these supplements may vary, and it is recommended to get regular blood tests to assess the effects on hormone levels.
Approach to Supplementation: Dosages and Evaluations
When considering supplementation to augment or decrease hormones, it is essential to approach it with caution and patience. Evaluating the effects and potential side effects of a supplement is crucial. Starting with a lower dosage and gradually increasing can be beneficial, but exceeding the recommended dosage, especially with potent supplements like phidogiagrestis, can be toxic. It is recommended to experiment with one supplement at a time and gradually build up a supplement regimen over time. Personal experience, as well as objective measurements like blood work, can help determine the effectiveness of a supplement.
Considerations for Hormonal Supplements and Individual Responses
Supplementation with supplements like Tonga Ali and phidogiagrestis can have varying effects depending on an individual's hormone levels. Individuals with already high levels may not see significant results, while those with lower levels may experience dramatic effects. Timing and dosage are crucial in achieving desired outcomes. Tonga Ali, for instance, can improve libido, but finding the minimal effective dose for each person is important. It is also worth noting that supplements may have different effects at different phases of the menstrual cycle, and for optimal results, careful control of dosage and individual ingredients is recommended.
17.
Foundational Supplementation Is Not the Only Way to Cover Your Foundational Health Needs
2min
49.
The Single Ingredient Formulations Are Going to Give You the Most Power and Control
2min
In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Supplements
(00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol
(00:12:09) Sponsor: LMNT
(00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins
(00:21:07) Supplement Considerations: Cost, Nutrition & Schedule
(00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens
(00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition
(00:32:09) Sponsor: AG1
(00:33:06) Supplements for Gut Microbiome, Brain Fog
(00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements
(00:38:35) Core Supplement Questions & Meeting Foundational Needs
(00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine
(00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin
(00:55:55) Melatonin Caution
(00:58:11) Supplement Dependency?, Placebo Effects
(01:03:53) Nutrition & Behavior for Hormone Health
(01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root
(01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions
(01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork
(01:23:06) Testosterone Supplement: Tongkat Ali, Libido
(01:27:24) Menstrual Cycle, Birth Control & Fertility
(01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine
(01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine
(01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements
(01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids
(01:47:25) Food-Mimic Supplements, Protein
(01:50:09) Kids, Aging & Supplements
(01:55:25) A Rational Supplementation Protocol
(01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
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