Andrew Huberman's Sources

“Caffeine is known to have certain neuroprotective effects. The large scale analyses of the relationship between depression and caffeine shows that regular intake of caffeine is inversely related to levels of depression. So it may have some antidepressant effects.”

“Regular intake of caffeine is inversely related to levels of depression, so it may have some antidepressant effects.”

“Caffeine can improve mental performance and physical performance. This has been demonstrated in tens of thousands of studies.”

“Ingestion of caffeine can increase sex hormone binding globulin such that it can slightly reduce overall levels of free testosterone and free estradiol. You probably want to consume caffeine in dosages and timing that will allow you to derive the benefits without driving up sex hormone binding globulin too far.”

“Caffeine stimulates the release of dopamine and acetylcholine not within the classic mesolimbic reward pathway but rather in the parts of the brain associated with alertness and cognition, meaning the forebrain.”

“Caffeine also increases the number of dopamine receptors in the reward pathway, such that any positive experience that you have will have a more potent effect on your feelings of well-being.”

“For most people, ingesting 1 to 3 milligrams of caffeine per kilogram of body weight is going to be the range in which caffeine can have positive effects without making us feel overly anxious.”

“Caffeine ingested in tablet form, about 125 to 150 milligrams, along with herbal tea can be used to develop a preference for herbal tea, because its potent reinforcing properties allow you to pair the caffeine effect with any food or beverage you want to prefer.”

“Very high levels of caffeine over long periods of time can cause issues, in particular a bias towards higher levels of anxiety and depletion of certain electrolytes. Because caffeine is a diuretic, it can cause you to lose sodium.”

“If you ingest high levels of caffeine exceeding the dosages that normally you could get away with, you can cause some disruption to the microvasculature. You can bias yourself towards headaches, anxiety attacks, and you can become quite irritable when you're not getting those higher levels of caffeine.”

“Delay your caffeine intake to 90 to 120 minutes after waking up on most days. Many people find that if they delay their caffeine intake to 90 to 120 minutes after waking, they feel more alert in the morning and completely avoid that afternoon crash.”

“Caffeine has a quarter life of about 12 hours. That means that if you ingest a cup of coffee at 8:00 AM, about 25% of that caffeine action will still be present at 8:00 PM that night. This is why it can impede sleep if we take caffeine in the afternoon.”

“Many people opt to take 100 milligrams of theanine as a way to offset some of the jitteriness of caffeine. Theanine will reduce the jitteriness of caffeine. The dosages of theanine that are effective for offsetting the jitteriness of caffeine is 200 to 400 milligrams.”

“If you want to maximize the performance-enhancing effects of caffeine, you will consume it on an empty stomach. Caffeine on an empty stomach enhances both the mental and physical enhancing effects of caffeine.”

“The sleep stack that I use and recommend includes magnesium threonate, apigenin, and theanine, taken 30 to 60 minutes prior to sleep.”

“The sleep stack that I use and recommend includes magnesium threonate, apigenin, and theanine, taken 30 to 60 minutes prior to sleep.”

“The sleep stack that I use and recommend includes magnesium threonate, apigenin, and theanine, taken 30 to 60 minutes prior to sleep. Ingesting theanine prior to sleep is not a good idea if you are somebody who tends to have very vivid dreams, night terrors, or sleepwalking.”

“Ingesting theanine prior to sleep is not a good idea if you are somebody who tends to have very vivid dreams, night terrors, or sleepwalking. In that case, eliminate theanine from the sleep stack.”

“The dosages of theanine that are effective for offsetting the jitteriness of caffeine is 200 to 400 milligrams. Studies showed that up to 900 milligrams per day can be safe, but that's a very high dosage that might increase sleepiness to the point where it wouldn't feel good.”

“...17 days of ingesting theanine at 200 to 400 milligram dosage at one to three times per day can reduce depression and anxiety.”

“Theanine can enhance the quality, depth, and duration of sleep. If you're a sleepwalker or somebody who has extremely vivid dreams, probably best to leave out theanine or reduce the dosage down to 100 milligrams.”

“I think it would be perfectly fine to take a 100 to 200 milligram capsule of theanine along with your coffee or tea and just realize that you don't necessarily have to take theanine repeated times throughout the day.”

“Provided the anxiety-inducing effects of caffeine can be kept in check through use of theanine or making sure that the dosage and timing of caffeine ingestion is correct, then caffeine overall seems to be good for our mood and prevent depression.”

“Avoid caffeine intake in the 12 hours prior to sleep. If you can't do that, within the 10 hours prior to sleep. If you can't do that, within the 8 hours prior to sleep. The quarter life of caffeine is 12 hours, and even 25% of its effects at midnight will disrupt your slow-wave sleep.”

“I confess that my last ingestion of caffeine is not always 10:00 AM or prior to that. I really try to restrict my caffeine intake to the early part of my day, before noon, given that I go to sleep around 10:00 PM each night.”

“Caffeine intake at a level of 1 to 3 milligrams per kilogram of body weight improves reaction time, coordination, and memory. It has been shown in numerous studies in both men and women to improve all of those metrics significantly.”

“For people that are not accustomed to ingesting caffeine or are very sensitive to caffeine, even 25 to 50 milligrams of caffeine can actually cause anxiety. So be careful there.”

“Caffeine increased peak aerobic cycling power in the early follicular, preovulatory, and midluteal phases of the menstrual cycle. The ingestion of 3 milligrams of caffeine per kilogram of body mass might be considered an ergogenic aid for women during all three phases of their cycle.”

“Ingesting 1 to 3 milligrams of caffeine per kilogram of body weight in the 30 minutes or so prior to doing a memory task or sitting down to doing some studying or learning of any kind is beneficial for focus and alertness and retention of information.”

“Ingesting 3 milligrams per kilogram of caffeine prior to exercise further increases the dopamine release associated with exercise specifically. This provides a long-lasting increase in focus, alertness, and motivation not just during the exercise but also after.”

“There are really nice studies showing that being a regular consumer of caffeine can help offset some of the probability of developing Parkinson's and maybe Alzheimer's-related dementia as well. Specific enzymes associated with the health of dopamine neurons are made more robust by regular ingestion of caffeine.”

“Caffeine increases the release of dopamine and acetylcholine, both of which are neuromodulators in the forebrain, which increases clarity of thought and your ability to rule switch.”

“Caffeine can increase peak power output and muscle contractibility because of its effects on the neuromuscular system and the calcium system associated with neuromuscular exertion and fatigue.”

“Caffeine is increasing dopamine and acetylcholine in the forebrain to increase attention. It's reducing fatigue and improving mental and physical performance.”

“I personally don't use ashwagandha very often and I caution people about using it for longer than two-week periods of time without taking some breaks.”

“I've talked about supplements that can support sleep in previous episodes of the podcast, things like magnesium threonate or magnesium bisglycinate, things like theanine, apigenin.”

“I've talked about supplements that can support sleep in previous episodes of the podcast, things like magnesium threonate or magnesium bisglycinate, things like theanine, apigenin.”

“I've talked about supplements that can support sleep in previous episodes of the podcast, things like magnesium threonate or magnesium bisglycinate, things like theanine, apigenin.”

“Consuming foods that contain high levels of tryptophan can enhance the amount of serotonin that's available in the brain and blood and thereby lead to the particular quality of sleep that allows for a more robust immune response.”

“The threshold level seems to be about one gram, 1000 milligrams of EPA. People who took two grams seem to do better.”

“I've talked many times on this podcast about the known benefits of omega-3 fatty acids, in particular getting 1,000 milligrams or more each day of the EPA component. Known to have anti-depressant effects, mood elevating effects, and important effects protecting the cardiovascular system.”

“Acetylcarnitine can be taken orally in 500 milligram capsules. It is one of the few compounds that isn't just used for the treatment of pain but has also been shown to improve peripheral nerve health generally.”

“SAMe has been shown head to head with drugs like Naproxen to work at least as well as some of those compounds at certain doses for various forms of pain due to osteoarthritis or injury.”

“Creatine supplementation doesn't just have positive effects on physical performance, but can also be used as a way to increase mood and to improve the symptoms of major depression.”

“Most of the studies used dosages that are pretty reasonable for most people, anywhere from three grams to five grams, sometimes up to as many as 10 grams per day of creatine.”

“I personally take five grams of creatine for other reasons. I take it for the physical performance enhancing effects, but it's kind of nice to think that perhaps it's also helping me improve my mood.”

“I don't necessarily recommend taking Mucuna pruriens. I personally don't like taking it. It doesn't make me feel good. I crash really hard when I take it.”

“I've talked before on this podcast about things like L-tyrosine, taking anywhere from 500 to 750 milligrams can increase dopamine because tyrosine is a dopamine precursor.”

“If you have bipolar or mania or schizophrenia, these things, I would not recommend them at all.”

“Both cases saw significant decreases in nasal obstruction, improved ability to smell, improved sleep, daily working inflammatory cytokines were reduced as well, reduction in nasal itching, all after taking two grams of spirulina.”

“I take L-carnitine every day. I've been kind of experimenting with that a little bit, which is not a psychedelic compound.”

“Orally ingested saffron at 30 milligrams seems to be a reliable dose for reducing anxiety on the standard inventories like the Hamilton Anxiety Rating Scale. These were significant effects carried out in both male and female subjects, several of which were double-blind studies.”

“Inositol has been shown to create a very notable decrease in anxiety symptoms. The potency of this effect is on par with many of the prescription antidepressants. These were double-blind studies in males and females ages 18 to 64.”

“The dosages are quite high — 18 grams of inositol taken for a full month. The low dose range was about 12 grams, so as high as 18 and as low as 12 grams.”

“Inositol does seem to have some positive effects on anxiety and therefore it might provide a kind of supportive indirect effect for people that are trying to work through trauma and PTSD. There's even some evidence that inositol is also used for things like obsessive-compulsive disorder.”

“I think there's good evidence that threonate can accelerate the transition into sleep and maybe even access to deeper modes of sleep for some people.”

“About 5% of people don't tolerate threonate well. It caused them diarrhea or something of that sort, but most people tolerate it well and most people report that it vastly improves their sleep.”

“Tongkat Ali taken in 400 milligram per day capsules can increase the amount of free, meaning unbound testosterone, by lowering sex hormone binding globulin.”

“Apigenin, the chamomile extract, about 50 milligrams of that seems to really accelerate the passage into sleep for a number of people.”

“I certainly take 300 milligrams of alpha-GPC from time to time and will take some phenylethylamine.”

“If you were to ask me what I take: fish oil, some D3, some zinc, grape seed extract, some ginger. Nothing that is going to be particularly surprising. Creatine obviously.”

“If you were to ask me what I take: fish oil, some D3, some zinc, grape seed extract, some ginger.”

“If you were to ask me what I take: fish oil, some D3, some zinc, grape seed extract, some ginger.”

“If you were to ask me what I take: fish oil, some D3, some zinc, grape seed extract, some ginger.”

“If you were to ask me what I take: fish oil, some D3, some zinc, grape seed extract, some ginger. Creatine obviously.”

“I do take boron. I think it's two to four milligrams.”

“I am a big believer based on really good peer-reviewed data that you want to get two grams of EPA in your system every day for the antidepressant effects, the blood lipid profile effects.”

“I take some K2 on your recommendation. I noticed that my cardiac markers got better.”

“Omega-3 fatty acids and conjugated linoleic acid, either from food or from supplements, stimulate the release of CCK which then reduces or at least blunts appetite.”

“Glutamine has been shown in a few studies to play a role in bolstering the immune system. It can increase the number of killer cells in the immune system.”

“Once a threshold level of glutamine and other essential amino acids are reached, once the threshold level of omega-3 fatty acids and CLAs are reached, CCK is released, and it helps reduce the activity of those AgRP neurons that promote feeding.”

“We should probably all be trying to get our omega-3, omega-6 ratios correct anyway, because they are antidepressant. They are healthy for the gut microbiome.”

“You should always check with a doctor, especially if you have any predisposition to cancers or you have cancer. Many cancers and tumors like glutamine, so that's something to note.”

“If you're going to experiment with berberine, you definitely want to talk to your doctor and approach it with caution. Always start with the lowest amount that you could get away with.”

“Berberine is one of the more, if not the most effective supplements for lowering blood glucose. It activates the AMPK pathway, which is associated with fasting and low blood glucose, and its effects are very similar if not identical to Metformin.”

“Things like zinc seem to lower blood glucose.”

“I'm a big consumer of caffeine, although I don't consume a ton of it, I consume it very consistently. I'm big on consuming Mate, which is a strong caffeinated tea, and I generally do that early in the day.”

“I am not a fan of melatonin for a couple of reasons. Melatonin is a hormone known to induce sleepiness but not keep us asleep. People will take melatonin, fall deeply asleep, and then wake up and have trouble falling back asleep.”

“Theanine is typically taken in dosages anywhere from 100 milligrams to 400 milligrams depending on body weight. People who have very vivid dreams that jolt them awake should avoid theanine supplementation.”

“People who have very vivid dreams that are jolting them out of sleep should avoid theanine supplementation.”

“Magnesium threonate and magnesium bisglycinate both have transporter systems that allow them to readily cross the blood-brain barrier and they lead to a mild form of drowsiness that assists the transition time into sleep.”

“Magnesium threonate and apigenin taken together, combined with theanine, form the sleep kit supplements. If dreams are too vivid and you're waking up in the middle of the night from excessively vivid dreams, drop the theanine.”

“Melatonin supplements almost always include levels of melatonin that far exceed the normal biological levels. As a hormone, melatonin also impacts other hormone systems, in particular the reproductive hormone axis: testosterone, estrogen.”

“...500 milligrams to a thousand milligrams of L-tyrosine, which is an amino acid precursor to dopamine, can be taken alone or in conjunction with alpha-GPC for increased levels of focus.”

“I am personally not a fan of children taking melatonin. Melatonin is already chronically elevated in kids and there's a growing body of literature that melatonin supplementation in kids can be potentially harmful.”

“I take AG1 most mornings. I'm a very interested in Pendulum because part of the reason I take AG1 is for the gut health aspect.”

“I'll go on record now saying that I take NMN, and in some cases I will take NR and NMN, and I observe this is just n-of-one self-observational data that it makes my hair grow really fast, it makes my nails grow really fast, and I do feel an increase in energy.”

“I take Element as an electrolyte, which I should disclose I'm an investor in that company. I drink an Element a day.”

“I take a couple of green tea capsules in the morning.”

“I take in my case 10 grams of creatine monohydrate per day. There are a lot of data on creatine monohydrate for sake of either maintaining or offsetting some of the cognitive dysfunction associated with sleep deprivation, maybe aging, altitude.”

“Before sleep I take magnesium threonate, apigenin 50 milligrams which is essentially chamomile extract, and theanine.”

“I use a quality whey protein as a protein replacement.”

“...600 milligrams of alpha-GPC or 900 milligrams of alpha-GPC in a double espresso prior to a workout, you feel different. It's a stimulant. But I don't like to do that too often because of the increase in TMAO.”

“I certainly feel better when I'm taking five grams of creatine monohydrate per day. I take it for the brain effects, and also because I like to think that it gives me a little bit of a DHT bump that I can actually see in my blood charts.”

“I know most people take creatine for muscle growth and tissue repair, mainly I think it brings water into the muscle tissue, but I take it for the brain effects.”

“The sleep supplements that I understand are okay to take every night or nearly every night are things like magnesium threonate and apigenin. I certainly take them every night unless I forget them back home when I'm traveling.”

“The sleep supplements that I understand are okay to take every night or nearly every night are things like magnesium threonate and apigenin. I certainly take them every night unless I forget them back home when I'm traveling.”

“Take 400 milligrams once a day, typically early in the day because it can have a mild stimulant effect. Anytime I've taken more than 400, I don't feel very good.”

“I've just been taking it continuously for years. I do blood work to check my liver enzymes and everything else and I don't see any reason for me to cease taking it.”

“I've long been doing this cocktail of tongkat ali, for a long time with Fadogia, and boron. I think it was two to four milligrams per day, but maybe I could afford to go higher.”

“Fadogia was attractive to me as a supplement because I saw increases in LH, testosterone, and free testosterone. My estrogen stayed in check, and I did not see a down-regulation of LH when I would cycle off.”

“Getting somewhere between one and three grams of EPA essential fatty acid per day can improve mood and can improve cognitive function.”

“I make it a point to ingest one to three grams of EPAs per day.”

“My read of the literature has led to a practice in which I ingest five grams per day of creatine monohydrate.”

“That five grams of creatine per day really isn't geared towards muscle growth or strength as much as it's geared toward tapping into the creatine phosphate system within the brain and specifically the benefits of creatine for prefrontal cortical networks.”

“Alpha-GPC consumed at dosages of 300 milligrams to 600 milligrams prior to a work bout or prior to a workout greatly increases one's ability to focus and concentrate.”

“I've been taking Alpha-GPC pretty consistently for a number of years. I do not take it every day. I would say I take it about four days per week prior to workouts or bouts of cognitive work.”

“I take 600 milligrams of garlic in capsule form anytime I eat, and I do that for general cardiovascular function. I make it a point to always ingest a 600 milligram capsule of garlic anytime I take Alpha-GPC to offset increases in TMAO.”

“Caffeine is going to increase epinephrine. It's also going to increase the density of dopamine receptors.”

“In the morning I take tongkat ali and fadogia. This is for freeing up testosterone and for luteinizing hormone stimulation.”

“In the morning I take tongkat ali and fadogia. This is for freeing up testosterone and for luteinizing hormone stimulation. I've been on it for years, it works great. It shifted my testosterone and free testosterone in the right direction, subtly but meaningfully.”

“I make it a point to take at least a gram of EPA form of essential fatty acids through fish oil, probably more like two grams per day. My blood work looks good and that's something I really strive to do.”

“I take a multivitamin with my first meal of the day just to cover any basis that I might be missing out on.”

“I take a ginger capsule. It seems to improve my digestion.”

“I take a couple digestive enzymes when I eat.”

“I take 100 milligrams of zinc with that meal. I do that consistently.”

“I take a low dose of boron.”

“My personal bias on melatonin is, except in rare cases, no. Melatonin has a second function which is that melatonin also suppresses the onset of puberty. Supplementing melatonin could be problematic for that reason.”

“Magnesium threonate is associated with transporters in the body that bring more of it into cells that allow people to feel this kind of drowsiness and help them fall asleep.”

“I personally take 300 or 400 milligrams of magnesium threonate about 30 to 60 minutes before sleep, and it helps me fall asleep.”

“...100 to 200 milligrams of theanine, for me, also helps me turn off my mind and fall asleep. I take it 30 to 60 minutes before sleep.”

“...50 milligrams of apigenin, which is a derivative of chamomile, can augment or support the creation of sleepiness to help fall asleep and stay asleep.”

“Theanine can often make your dreams very vivid. Sleepwalkers should be careful about taking theanine.”

“Apigenin is a fairly potent estrogen inhibitor, so women who want to keep their estrogen levels high should probably avoid apigenin altogether.”