Nutritional Supplementation

Opening comment: Yes, in a perfect world you should be able to get everything you need from food. If you have a perfect diet that is balanced in every way and you get every nutrient/micronutrient you need then congratulations. Read no further. My body, like the soil at my farm, is often lacking in crucial inputs. Can my body function based on my food intake alone? Yes. Can I grow crops without outside inputs? Yes. Is either system optimized and functioning at the greatest capacity without any intervention? No.

So here we go.

Now that we got that over with here is a list of supplements (think of them as soil amendments for the human body) that I am currently taking (✅).

1. Foundation: ✅ Athletic Greens- nutritional supplement with multivitamin (could use this alone and add items below as needed)

2. Omega 3- DHA and EPA important

   • ✅Carson Fish oil- probably should find a plant/algae based alternative. There is also a liquid version (these pills are huge)

   • Alternative:

     • Wiley’s Fish oil + Plant Sterol- PS esters shown to decrease TG/LDL in addition to positive effects of O3FA  

     • Jarrow Fish Oil

3. Calcium and Magnesium- big fan of this in my garden and body

   • ✅ Magtein- Readily crosses BBB- I’d just take this or this and slow mag: 

   • ✅ Slow Mag- 

4. ✅ Vitamin D- this comes free with athletics greens if you use: athleticgreens.com/huberman

   • Take with meals because fat soluble 

   • Alternative- Thorne Vit D and K Liquid

5. ✅ B12 and L-methylfolate- does lack B6 which is useful if you are taking a product (like Athletic Greens) that has adequate B6. Excess B6 can result in nerve/peripheral nerve injury/neuropathy.

   • These are dissolvable lozenges

   • Alternatives:

     • B12, Methyl Folate, B6- what Attia and Richardson recommend but I don’t like the extra B6 

Occasional Usage

• Advanced Gut Health Probiotic- Athletic greens does have a probiotic but this is the one that Dr B recommends in Fiber Fueled

  • Brand: ✅ Genuine health- 

Workout Supplements

• ✅ Glutamine

• ✅ BCAA

• ✅Protein Powders- -I don’t take protein frequently unless I’m starving, did a strength training workout, and will not be able to eat a meal until dinner.
  

Additional Supplements to Consider

• Zinc- ✅ Immune support

  • Jarrow zinc and copper

• Vitamin C-✅ Immune support

• Nattokinase- some evidence that this is helpful if you are going to get the vaccine and some evidence that it may be protective against Covid. Why? It is a blood thinner and likely mitigates some of the thrombotic complications associated with covid and the vaccine.

• Focused neuroprotective supplements for Alz Prevention

  • Theracurmin - recommended if increased risk of Alzheimer's (AD)

  • CocoaVia- also recommended if increased risk of AD

  • Controversial: NAD/Resveratrol/the list of supplements can wander down a rabbit hole

• Baby Aspirin/Metformin/Rapamycin the list of medications for longevity can also lead you into Neverland 

• Juice Plus- what my kids take and I can’t resist stealing them, do not feel clinically useful in terms of supplementation

• Creatine-✅ controversial to some but the data is pretty clear (ie consult with physician before taking). If you do take I recommend just taking 2.5g twice a day (instead of the full 5g and there is no need for loading phase)

Exercise Specific Supplementation- I took some of these during Ironman training- included here so I could remember the brands that sat well with my stomach during high volume training

• Energy Gels and drinks- Spring Energy

• Pre workout Carbohydrates- BSN G1M

• Protein Powders

Disclaimer: I am not giving medical advice, there is no doctor/patient relationship, and this site is for informational purposes only. Consult your physician.