The Huberman Supplement Stack: What He Takes, and How to Build It in Ireland

Andrew Huberman sat down with Joe Rogan again on the 14th of September, for the better part of three hours. If the last few times are anything to go by, a chunk of Ireland is about to start googling magnesium threonate again lol.

Which is the thing about Huberman. He has done what no supplement advert managed in a decade: he got people to care about mechanisms. Not "boosts energy" but which pathway, at what dose, at what time of day. Our customers walk in asking about nerve growth factor and AMPK now. That is a good problem to have, and we have built the shelf to match it.

So here is the Huberman stack, ingredient by ingredient: what he takes, how strong the evidence is, and exactly what we stock to match it. Everything on this page ships from Dublin.

One bit of housekeeping. Huberman partners with supplement brands, so the ones he names are not neutral picks, and he has no connection to us and has never endorsed anything we sell. We are reading his public statements and the published research, then telling you where we land.

Start with the free stuff

Before a single capsule, the thing Huberman comes back to most: morning light, movement and cold exposure do more for your cortisol rhythm than anything you can buy. Cortisol is not the villain it gets painted as. You want a sharp peak early in the day and a low trough at night, and the timing of light, exercise and cold is what sets it.

Here he is on exactly that, in a clip from the new episode:

Get that right first. It costs nothing, and it makes everything below work better. What follows is what we would add on top.

The sleep stack: the famous one

Magnesium threonate (145mg) or bisglycinate (200mg), apigenin (50mg) and theanine (100 to 400mg), 30 to 60 minutes before bed. Glycine and GABA on some nights. That is the recipe that launched a thousand searches.

Two of those three we can put in your hands today, and they happen to be the two with the best evidence behind them.

Magnesium is the anchor. Threonate (branded Magtein) is the form developed to get into the brain rather than just the bloodstream, and a Magtein-based formula improved cognitive scores in healthy adults (study). Magnesium also carries EU-authorised claims for normal psychological function, normal nervous-system function, and reducing tiredness and fatigue. Very little on any supplement shelf has that combination of mechanism and regulatory sign-off.

Here is the part worth knowing: Huberman names threonate or bisglycinate. MagTech gives you L-threonate as Magtein, plus glycinate and taurate, in one capsule. You are not choosing between his two options. You are getting both, plus a third. If you would rather not swallow capsules, Zen Magnesium Gummies do the everyday job.

Theanine is the sleeper hit. The amino acid in green tea, and the best-evidenced item on his night-time list: a four-week randomised, placebo-controlled trial in 30 healthy adults taking 200mg daily improved sleep-quality scores, including how fast people got to sleep (trial). Unplug by Motion Nutrition is where we would send you at night: theanine alongside magnesium, zinc and iodine in a formula built for winding down.

Apigenin is the chamomile flavonoid, and the human data is thin compared with the other two. A cup of chamomile is in the same neighbourhood. Spend the money on the magnesium.

The full Huberman night, in two products: MagTech and Unplug. That is the stack, available here, no customs, no three-week wait from a US warehouse.

Browse the whole Sleep & Relaxation range.

The daytime stack: focus and output

Creatine is the one he never skips, and it is not just a gym supplement any more. The International Society of Sports Nutrition's position stand calls it the most effective ergogenic aid available for high-intensity exercise capacity, with a safety record running to years of daily use in healthy adults (position stand). It carries an EU-authorised performance claim at 3g a day. The cognitive research is newer, with the strongest signals in people who are short on sleep or eat little meat, which describes a great many of us in winter.

Take it as Onnit Creatine powder, or Brain & Body Creatine capsules if mixing a tub every morning is not going to happen. No loading phase needed. Consistency beats timing.

Alpha GPC is the choline compound he has mentioned around 300mg for focus, and it is one of the named ingredients in Alpha Brain. We are Onnit's official Irish stockist, and Alpha Brain is unusual in this category for having its own published placebo-controlled trial in healthy adults. It is a proprietary blend, so the individual doses are not all broken out, and the trial was company-funded. We rate it anyway, and we would rather you heard both facts from us. If you found Alpha Brain through Joe Rogan, that story is here.

Caffeine plus L-theanine is the most researched focus pairing there is, and the least exotic. Theanine takes the jittery edge off the caffeine. Smart Caffeine is that exact pairing in one cap, and it is the cheapest upgrade on this entire page.

More in the Nootropics range.

Tongkat ali and fadogia agrestis: the story we get asked about most

On Rogan's podcast, Huberman described taking 400mg of tongkat ali daily and 600mg of fadogia agrestis, cycled eight to twelve weeks on and then off, and said his own testosterone went from around 600 to the high 700s over a few years. That is his self-reported bloodwork rather than a trial, and he said as much himself.

We sold both. Tongkat on its own, and a tongkat-fadogia blend built to those numbers: 200mg fadogia and 150mg tongkat per capsule, which at three capsules put you right on his 600mg of fadogia. It shifted well.

Then we checked the regulation. Tongkat ali is not an authorised novel food in the EU, which means it cannot be lawfully sold as a supplement here, however freely it moves in the States. So we pulled both products ourselves before anyone asked us to. You can direct your thanks to Brussels.

What survived that cull is Fadogia Agrestis, which we still stock from Feel Supreme, properly labelled and shipped from Dublin rather than bought blind off a marketplace.

Be clear-eyed about it. Fadogia has no human trials. The testosterone finding comes from a 2005 study in male rats (study), and the same group's 28-day follow-up found changes in testicular function markers at higher doses that only partly reversed afterwards (follow-up). Huberman raised the same safety point on air and said to get liver enzymes checked. If you take it, do it his way: cycled, at the label dose, with bloodwork, and not alongside prescription medication without talking to your doctor.

That is the whole picture. We would rather sell you it with the caveats attached than have you buy an unstandardised one somewhere that will not mention them.

Building it: where to start

If you take nothing else from this page, take the order of operations.

Free, and first: morning light, movement, cold if you can stand it.
Night: MagTech, then add Unplug if you want theanine in the mix.
Morning: creatine, every day, no exceptions.
When you need to work: Smart Caffeine, or Alpha Brain if you want it caffeine-free.

That is the well-evidenced core of the Huberman stack, it is all in stock, and it is all cheaper than the individual-ingredient route. Add one thing at a time so you can tell what is doing what.

His book Protocols: An Operating Manual for the Human Body lands on 22 September, built around seven areas: sleep, exercise, stress control, nutrition, light, focus and personal growth. Not one of them is a supplement. Worth holding in mind while you fill a basket.

We have been doing this in Ireland since 2013. Order by 4pm and we will ship it the same day from Dublin. If you want a hand building your own, ring us on +353 (0)1 539 0000 or email info@powerful.ie.

Frequently asked questions

What is in Huberman's sleep cocktail?

Magnesium threonate (145mg) or bisglycinate (200mg), apigenin (50mg) and theanine (100 to 400mg), 30 to 60 minutes before bed, with glycine and GABA added on some nights. MagTech plus Unplug covers the magnesium and theanine end of it in two products.

Can I buy the Huberman stack in Ireland?

The ingredients, yes, and from Dublin. MagTech covers both magnesium forms he names, Unplug covers theanine, creatine is creatine wherever you buy it, and Alpha Brain covers alpha GPC. Order by 4pm and it ships the same day.

Why can I not buy tongkat ali in Ireland?

It is not an authorised novel food under EU regulation, so it cannot be sold as a supplement here. We stocked it until we confirmed that, then withdrew it ourselves. Fadogia agrestis we still stock.

Is fadogia agrestis safe?

There are no human trials, and the rat studies behind the testosterone finding also flagged changes in testicular and organ markers at higher doses. Cycle it, stay at the label dose, get liver enzymes checked, and speak to your GP first if you take any medication.

Does creatine help with focus, not just training?

The strength and power evidence is settled. The cognitive evidence is newer and strongest in people who are sleep-deprived or eat little meat. At 3 to 5g a day it is inexpensive and well tolerated either way.

References

• Zhang et al., A Magtein, Magnesium L-Threonate,-Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults, Nutrients, 2022 - PMC9786204
• Hidese et al., Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial, Nutrients, 2019 - PMC6836118
• Kreider et al., ISSN position stand: safety and efficacy of creatine supplementation, JISSN, 2017 - PMC5469049
• Yakubu et al., Aphrodisiac potentials of the aqueous extract of Fadogia agrestis stem in male albino rats, Asian Journal of Andrology, 2005 - PubMed 16281088
• Yakubu et al., Effects of oral administration of aqueous extract of Fadogia agrestis stem on some testicular function indices of male rats, Journal of Ethnopharmacology, 2008 - PubMed 18023305

This article is for general information only and is not medical advice. Andrew Huberman has no connection to Powerful.ie and has not endorsed any product we sell. Always consult a qualified healthcare professional before starting a supplement, particularly anything affecting hormones, or if you take prescribed medication.