What supplements should I be taking for maximum benefit?

To gain maximum benefit from supplements, it is essential to consider their impact on different health aspects, such as sleep, muscle health, and overall well-being. Here are some key supplements recommended by experts on the Huberman Lab:

1. Creatine Monohydrate: This supplement is widely recognized for its benefits on muscle strength and brain health. It is particularly beneficial for postmenopausal women and older populations. Typical dosages range from 5 to 10 grams per day 1.

2. Urolithin A: This postbiotic, derived from the gut microbiome, supports mitochondrial health by enhancing mitophagy—the turnover and renewal of mitochondria. It has been shown to increase strength and endurance 1.

3. Magnesium Threonate: Known for its high bioavailability and effectiveness in aiding sleep by crossing the blood-brain barrier, Magnesium Threonate can help improve sleep depth and quality.

4. Theanine: Often used for enhancing relaxation and reducing anxiety, it can be part of a sleep-supportive supplement stack. However, it should be avoided if it causes excessively vivid dreams 2.

5. Apigenin: Another sleep-promoting supplement, often used in combination with magnesium or other sleep aids.

When devising a supplement strategy, Andrew Huberman recommends isolating variables by testing one supplement at a time for about a week, observing any effects before combining them. This approach allows for a more rational and cost-effective supplementation strategy 2. Always consult a healthcare provider before starting any new supplement regimen.