What are the best supplements to take?

According to Huberman Lab, some of the best supplements to take include:

1. Vitamin and Mineral Supplements:

   • Magnesium: Important for sleep and muscle health. Magnesium Threonate or Bisglycinate is often recommended for their high bioavailability and ability to cross the blood-brain barrier 1.
   • Vitamin D: Essential for immune function and overall health. Typical dosage ranges from 1000 to 2000 IU per day, adjusted based on individual serum levels 2.

2. Omega-3 Fatty Acids:

   • Found in fish oil, beneficial for brain and heart health. A general recommendation is 1000 mg per day, ideally obtained from dietary sources like salmon, with supplementation on days when such foods are not consumed 2.

3. Alpha-GPC:

   • Enhances focus and cognitive function. Dosage varies from 300 to 600 mg, but individual responses can differ significantly 3.
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       Omega-3 Insights

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       Supplementation Simplified

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       Creatine Insights

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4. Creatine:

   • Particularly Creatine Monohydrate, which is well-researched for its effectiveness. Dosage typically ranges from 3 to 5 grams per day, adjusted for body size 4.

5. Sleep Supplements:

   • Glycine: Can help improve sleep quality.
   • Magnesium: Again, useful for its sleep-aiding properties.
   • L-Theanine and Apigenin: Additional aids for improving sleep quality and reducing anxiety 1.

For the best results, Andrew Huberman recommends using single-ingredient formulations to individually tailor dosages and effects for your needs. This approach allows for better control over what works and what doesn’t 3. Always consult a healthcare professional before adding new supplements to your regimen.