Huberman Morning Routine: The Complete Supplement Stack

Huberman's morning routine is built around a few core principles: delay caffeine by 90-120 minutes after waking, get morning sunlight within 30-60 minutes of waking, and take specific supplements to support energy, focus, and foundational health. He's been transparent about his protocol on the Huberman Lab podcast, though he emphasizes that lifestyle fundamentals (sleep, exercise, nutrition) come before any supplement.

AG1 Athletic Greens: Huberman's most publicly discussed supplement. He takes one scoop in water, fasted, in the morning. AG1 provides 75 vitamins, minerals, adaptogens, and probiotics. It's fasting-compatible (no significant caloric content). Vitamin D3/K2: 5000 IU D3 with K2 for calcium metabolism. Huberman takes this with his first meal (fat-soluble vitamins require dietary fat for absorption). NMN: 500mg in the morning. Huberman takes NMN as an NAD+ precursor for cellular energy and DNA repair. He acknowledges the human evidence is still emerging.

Caffeine: Huberman delays caffeine by 90-120 minutes after waking to avoid the afternoon energy crash caused by blocking adenosine before it's fully cleared. He typically uses coffee or a pre-workout. Alpha-GPC: 300mg before training for focus and cognitive performance. Alpha-GPC is a choline precursor that supports acetylcholine production. Tyrosine: 500mg before demanding cognitive work. An amino acid precursor to dopamine and norepinephrine.

Huberman's sleep cocktail (taken 30-60 minutes before bed): 1. Magnesium L-Threonate: 145mg — his #1 sleep supplement. Crosses the blood-brain barrier to reduce cortisol and support GABA signaling. 2. Apigenin: 50mg — chamomile extract that binds GABA receptors, reducing anxiety and promoting sleep onset. 3. Theanine: 100-200mg — reduces racing thoughts. Note: Huberman pauses theanine if he experiences overly vivid dreams. He also takes Omega-3 (2-3g EPA/DHA) and Creatine (5g) daily, though timing is flexible.