Neuroscientist: Top 3 Supplements to BOOST Performance | Andrew Huberman

The Nugget

Andrew Huberman outlines three effective supplements—Omega-3 fatty acids, creatine, and Rhodiola Rosea—that can enhance physical performance, recovery, and mood while balancing cortisol levels. Proper supplementation tailored to body weight and specific needs can unlock greater workout intensity with quicker recovery times.

Make it stick

🐟 Omega-3 fatty acids: Important for mood, inflammation reduction, and cardiovascular health; aim for 1-2 grams of EPA daily.
💪 Creatine: Not just for muscle! Adjust your intake (5-15 grams) based on body weight to maximize both physical and cognitive performance.
🌿 Rhodiola Rosea: A cortisol modulator that may help improve endurance and decrease fatigue perception during high-intensity workouts.
⏳ Supplement timing matters: Take Rhodiola 10-20 minutes before workouts for optimal effects.

Essential for mood enhancement and reducing inflammation.
Common sources: fatty fish, krill, algae; supplements recommended if dietary intake is insufficient.
Dosage: 1-2 grams of EPA daily from reputable fish oil brands.

Found in red meat; supplementation is necessary for effective doses.
Regular daily usage (5-15 grams) enhances both physical and cognitive performance; adjust based on body weight.
No need to load creatine; daily intake is enough to see benefits regardless of timing.

Works as a cortisol modulator, potentially improving high-intensity training performance.
Taken pre-workout, 100-200 mg is effective for perceived fatigue reduction, allowing for more intense exercise without exhaustion.
Particularly beneficial for recovery post-workout, enhancing energy levels throughout the day.

"Getting sufficient amounts of Omega-3 has been shown to be important for mood."
"Creatine is a fuel system for the brain as well."
"Rhodiola Rosea does seem to have some good research to support it in the context of lots of different forms of high-intensity exercise."
"I can exert myself harder without feeling like I'm bringing myself to the brink of fatigue."
"Figure out the lowest effective dose from that supplement—that's just logic."

This summary contains AI-generated information and may be misleading or incorrect.