Developing a Rational Approach to Supplementation for Health & Performance

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
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