Stanford neuroscientist Andrew Huberman's supplements for focus, sleep, and brain performance

Neuroscientist Andrew Huberman (Stanford University) has developed a supplement stack based on studies and self-experiments for better cognitive performance, better nerves and recovery

12.05.2025, by URVI

Do you want to be wide awake during the day, switch off effortlessly in the evening and do something good for your brain in the long run?

The Huberman supplement stack offers a precise set of tools: During the day, certain amino acids and choline sources increase concentration, while in the evening, minerals, plant substances, and a special amino acid ensure deep sleep.

Everything is based on scientific studies, not advertising claims. Below, you'll learn how the individual components work, how to combine them—and what you should pay attention to so that benefits and safety go hand in hand.

Who is Prof. Andrew Huberman?

Andrew D. Huberman is a professor of neurobiology at the Stanford School of Medicine.

His institute investigates how eyes, brain and body process stress, how nerve connections are reformed and how sleep supports these processes.

He became known through the “Huberman Lab Podcast,” in which he translates research into recommendations suitable for everyday use – including the neuro-supplement stack described here.

What is his supplement philosophy?

Prof. Andrew Huberman does not primarily use nutritional supplements to compensate for deficiencies, but rather to specifically modulate neurotransmitter systems and thereby optimize defined mental or physiological states.

Huberman recommends getting out into the daylight early in the morning, regularly engaging in strength and endurance training, maintaining consistent sleep hygiene, and emphasizes that dietary supplements then play a complementary role.

Prof. Huberman's Neuro-Supplements at a glance

Disclaimer: This protocol is intended for healthy adults. Individuals with pre-existing medical conditions, pregnant or breastfeeding women, or those taking MAOIs, blood pressure, or thyroid medications should consult a physician prior to use.

Supplement Hauptwirkung laut Literatur* Typische Dosis Tageszeit
Omega-3 (EPA / DHA) DHA trägt zur normalen Gehirnfunktion bei¹ ≥ 1 g EPA + 0,5 g DHA Morgens
Kreatin Kann als ATP-Puffer kognitive Funktionen unter Belastung unterstützen² 3 – 5 g Morgens
Alpha-GPC Liefert Cholin → kann Reaktionszeit verbessern³ 300 – 600 mg Vor „Deep Work“
L-Tyrosin Dopamin-Vorstufe, kann Fokus unter Stress erhalten⁴ 0,5 – 2 g Vor „Deep Work“
Rhodiola rosea Adaptogen – kann Stressresilienz & mentale Ausdauer erhöhen⁵ 200 – 400 mg Morgens
Ashwagandha Kann Cortisol senken & subjektiven Stress reduzieren⁶ 300 – 600 mg Abends
Phenylethylamin (PEA) Kurzer Dopamin-Peak, kann Trainings-Drive steigern⁷ 100 – 300 mg Vor Training
Glycin Kann Einschlafzeit verkürzen & morgendliche Müdigkeit senken⁸ 3 g 1 h vor Schlaf
GABA / PharmaGABA® Kann subjektive Entspannung & Schlafqualität verbessern⁹ 100 – 300 mg 30 min vor Schlaf
Magnesium-L-Threonat Trägt zur normalen Nervenfunktion bei¹⁰; RCT zeigt tieferen Schlaf¹¹ 1 – 2 g 1 h vor Schlaf
L-Theanin Glättet Koffein-Spitzen, kann Ruhe fördern¹² 100 – 400 mg Mit Kaffee / Abend
Apigenin Experimentell – kann Einschlafen erleichtern¹³ 50 – 100 mg 30 min vor Schlaf
Myo-Inositol Kann Gesamtschlafdauer verlängern¹⁴ 2 – 4 g 30 min vor Schlaf

Why Neuro Supplements?

Neuro-supplements can be divided into four functional groups. The active ingredients fall into several domains (no official classification).

1. Neuroprotection & Plasticity – supplies nerve cells with structural building blocks, protects them from degradation and keeps synaptic connections capable of learning and adapting.

2. Focus & Cognition – increases alertness, information processing speed and working memory for precise, sustained thinking.

3. Motivation & Mood – regulates the reward and drive systems to ensure energy, stamina and a positive mood.

4. Sleep & Relaxation – facilitates switching into restorative deep and REM phases, reduces stress levels and supports nighttime repair and memory consolidation.

The hidden champion of neurodoping - L-Theanine

The amino acid from green tea crosses the blood-brain barrier and influences glutamate and GABA receptors.

The result: less sensory overload, more serenity. A systematic meta-study from 2024 reported significantly lower anxiety levels, better sleep onset, and no significant side effects.⁵

L-Theanine + Glycine Gummies

99% pure, decaffeinated L-theanine

*For better nerves with B1 and B6

Sugar-free, well dosed

Order now

Currently only 14.99 €

How you could use Huberman's supplements

Morning routine

1. Omega-3: ≥ 1 g

2. L-Tyrosine: 0.5 – 2 g

3. Alpha-GPC: 300 – 600 mg

4. L-Theanine: 200 – 300 mg

Focus Booster – Coffee + L-Theanine

Ninety minutes after waking up, Huberman drinks his coffee (75 mg caffeine) and adds 200 mg of L-theanine. Studies show that L-theanine reduces blood pressure spikes and increases alpha wave activity in the brain⁴.

Evening routine

One hour before going to bed, Huberman recommends the following:

1. Magnesium L-Threonate: 1 – 2 g
2. L-Theanine: 200 – 300 mg
3. Apigenin: 50 mg
4.Myo-Inositol: 1 g

5. Glycine: 3g

Neuro Support*

99% pure, decaffeinated L-theanine

With vitamin B1, B6 and glycine

*For normal nerves with B1 and B6

Order now

Currently only 14.99 €

Sources

1. EU Regulation 432/2012: List of permitted health claims (DHA & Magnesium).
2. Amini M. et al. (2025). Effects of vitamins and PUFA on cognitive function: meta-analysis.
3. Hausenblas H. et al. (2024). Magnesium-L-Threonate improves sleep quality: RCT.
4. Shi Y et al. (2025). L-Theanine & sleep quality in adults: RCT.
5. Zhang X et al. (2024). L-Theanine for anxiety and sleep: Systematic Review.
6. van Dalfsen J. et al. (2019). Tyrosine preserves working memory under load: RCT.
7. Eckerson J et al. (2024). Alpha-GPC acutely boosts Stroop performance: RCT.
8. Ghafar A. et al. (2020). Myo-Inositol extends total sleep time in pregnancy: RCT.
9. Yang G et al. (2023). Apigenin at the intersection of sleep & aging: Review.
10. Ventola C. et al. (2021). Alpha-GPC elevates TMAO and atherosclerosis markers: Preclinical.
11. EU Regulation 2016/1411: Caffeine claim “contributes to increased alertness” (≥ 75 mg).