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Huberman Lab
Developing a Rational Approach to Supplementation for Health & Performance
Jan 9, 2023
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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.
1.
Introduction
4min
2.
Do's and Don'ts for Mental Health and Performance
2min
3.
Prescription Drugs and Supplementation
2min
4.
How to Think About Supplementation
2min
5.
The Huberman Lab Podcast - Sleep Supplementation
3min
6.
Element - The Best Sleep I've Ever Had
1min
7.
Supplements and Supplementation
2min
8.
What Are Foundational Supplements?
3min
9.
Do You Want to Take a Vitamin Mineral Supplement?
2min
10.
Vitamin Mineral Supplements - Can You Afford It?
3min
11.
Foundational Supplements - What Are They?
2min
12.
Foundational Supplements - What Are They?
3min
13.
Gut Microbiome Supporting Foods
2min
14.
Supplements to Support the Gut Microbiome
4min
15.
Adaptogens - The Foundational Supplements
3min
16.
What's Your Budget?
2min
17.
Foundational Supplementation Is Not the Only Way to Cover Your Foundational Health Needs
2min
18.
A Rational Approach to Supplementation for Sleep
3min
19.
Supplementation Can Help You Fall and Stay Asleep at Night
2min
20.
The Best Sleep Supplements for You
1min
21.
Do You Know What Is Best for You?
2min
22.
Apogenin and Magnesium Three and Eight for Better Sleep
2min
23.
How to Isolate Variables in Supplementation
2min
24.
Dosages for Melatonin Use for Jet Lag, Etc.
2min
25.
Sleep Supplement Dependency and Placebo Effects
3min
26.
Is There a Dependency Established by Taking Supplements for Sleep?
2min
27.
Supplementation
2min
28.
Getting Morning Sunlight Increases Growth Hormone Levels
3min
29.
Supplementation for Hormones
3min
30.
Can Ashwagandha Increase Testosterone?
2min
31.
Supplements to Increase Growth Hormone
2min
32.
How to Increase Growth Hormone Potently
2min
33.
Are You a Phidogia Agrestis Responder or a Non Responder?
2min
34.
Is There a Recommended Dosage of Phidogiagrestis?
2min
35.
Fidoegia Agresis
3min
36.
Tonga Ali and Fedogen in Combination - What's the Difference?
3min
37.
The Effects of Tonga Ali on Women's Health
4min
38.
Cognitive Enhancement and Focus Enhancing Supplements
2min
39.
The Best Cognitive Enhancer That You Will Ever Take
3min
40.
Is There a Better Way to Enhance Alertness and Focus?
2min
41.
Can Caffeine Enhance Cognitive Function and Focus?
3min
42.
Cognitive Enhancing Effects - Which Ones Are Stimulant?
1min
43.
Taking Omega 3 Fatty Acids for Cognitive Function
2min
44.
Omega 3 Essential Fatty Acids - Is There Evidence for That?
2min
45.
The Whey Protein Supplement Is a Great Supplement for Building Muscle
3min
46.
Should Kids Be Taking Supplements?
2min
47.
Age Related Cognitive Decline Is a Reality
2min
48.
Supplementation Makes a Lot of Sights
3min
49.
The Single Ingredient Formulations Are Going to Give You the Most Power and Control
2min
50.
The Huberman Lab Podcast - What Are Supplements?
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/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
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
Title Card Photo Credit: Mike Blabac
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