Dr. Andrew Huberman, a distinguished neuroscientist and professor at Stanford University and famous for his podcast Huberman Lab, has become increasingly recognized not only for his contributions to the field of neuroscience but also for his insights into health and longevity practices, especially concerning the use of supplements. His approach to supplements is both scientific and personal, as he often engages in self-experimentation and shares his experiences with a wider audience, notably through his popular podcast, Huberman Lab. Among the various supplements he discusses, NMN (Nicotinamide Mononucleotide) stands out due to its potential benefits in enhancing health and longevity.

Understanding NMN and its Role in Health

NMN, a derivative of vitamin B3 (niacin), plays a critical role in the production of nicotinamide adenine dinucleotide (NAD+), a coenzyme essential for a myriad of metabolic processes. As the body ages, NAD+ levels naturally decline, leading to a decrease in cellular energy and increased susceptibility to age-related diseases. NMN supplementation is thought to counteract these effects by boosting NAD+ levels, potentially offering a range of health benefits, from improved energy metabolism to delayed aging.

Dr. Huberman's Personal Use of NMN

Usage and Dosage

Dr. Huberman takes NMN as part of his daily supplement routine, opting for a substantial dose of 1 to 2 grams. This dosage is significant, as it exceeds the amounts typically seen in over-the-counter supplements. His choice of this higher dose aligns with his aim to effectively increase his NAD+ levels rather than merely to supplement his diet with a nominal amount of NMN.

Subjective Effects

One of the key aspects of Dr. Huberman's approach to supplements is his emphasis on subjective experiences. He has reported notable effects from his NMN supplementation, including a perceptible increase in energy levels and an improved rate of recovery from physical workouts. Moreover, he has observed accelerated growth in his hair and nails, a change he attributes to his NMN intake.

Choice of Brand

In terms of brand preference, Dr. Huberman has publicly endorsed Renue by Science, a company known for its NMN supplements. His choice is based not only on the quality of the product but also on its form – he opts for a sublingual powder. This preference for the sublingual route over capsules or tablets is informed by his belief, shared by other experts like Dr. Peter Attia, that sublingual administration leads to better absorption of NMN into the body.

Sublingual Administration

The method of administration is a crucial factor in supplement efficacy. By choosing to take NMN sublingually, Dr. Huberman aligns with the perspective that this method allows for more direct absorption into the bloodstream, bypassing the digestive system where some of the compound might be lost or broken down. This approach is indicative of his meticulous attention to the details of supplement administration and its impact on effectiveness.

Broader Context of NMN Use and Research

The interest in NMN and related compounds like NR (Nicotinamide Riboside) extends beyond individual experiences and has been the subject of scientific research. Studies have explored the potential of these compounds to improve various aspects of health, including cardiovascular function, neuroprotection, and even lifespan extension in animal models. This research, while still in its early stages, has sparked a growing interest in the role of NAD+ metabolism in aging and disease.

Huberman's Perspective on Supplements and Longevity

Dr. Huberman’s approach to using supplements like NMN is grounded in a broader philosophy of health and longevity. He emphasizes the importance of a holistic approach to wellness, which includes regular exercise, a balanced diet, and proper sleep. Supplements, in his view, are not standalone solutions but part of a larger lifestyle strategy aimed at maintaining optimal health and vitality, especially as one ages.

His discussions often highlight the need for individualized approaches to supplementation, recognizing that what works for one person may not be suitable for another. This personalized approach is particularly relevant given the variability in how individuals respond to supplements, depending on factors like genetics, lifestyle, and existing health conditions.

Other Supplements Used by Dr. Andrew Huberman

In addition to NMN, Dr. Andrew Huberman incorporates a range of other supplements into his daily routine, each chosen for its specific health benefits:

Grapeseed Extract

• Benefits: Grapeseed extract is known for its high content of resveratrol, a compound lauded for its potential cardiovascular benefits.
• Usage: Huberman takes this primarily for its impact on vascular health, though it’s not in his list of top supplements.

NR (Nicotinamide Riboside)

• Role: Like NMN, NR is a precursor to NAD+, vital for cellular energy and metabolism.
• Synergy with NMN: Huberman takes NR alongside NMN to boost his NAD+ levels, reflecting a comprehensive approach to leveraging the benefits of NAD+ precursors.

Alpha-GPC

• Cognitive Enhancement: This supplement is used by Huberman to improve cognitive function and motivation, particularly before demanding mental tasks or intense workouts.
• Frequency of Use: He takes Alpha-GPC about four times weekly, especially when needing to focus intensely.

L-Tyrosine

• Focus and Attention: Used occasionally, L-Tyrosine is a precursor to dopamine, which plays a crucial role in mood regulation and cognitive function.
• Caveat: Huberman notes a potential crash after its use and recommends careful timing, such as avoiding use when already sleep-deprived.

Phenylethylamine (PEA)

• Mood and Attention: PEA is known for its effects on improving mood and attention, acting as a natural stimulant.
• Usage Pattern: Huberman uses PEA occasionally as a work aid, often in conjunction with Alpha-GPC for a more pronounced effect.

Testosterone Support

• Supplements: His regimen includes Tongkat Ali and Fadogia Agrestis, known for their potential to support healthy testosterone levels.
• Holistic Approach: Huberman emphasizes the importance of lifestyle factors like sleep, diet, and exercise in conjunction with these supplements.

Dr. Huberman's Approach to Supplements

Holistic Health

• Comprehensive Wellness: Huberman advocates for a balanced approach, emphasizing the role of sleep, diet, exercise, and stress management as foundational to health.
• Supplements as Adjuncts: He views supplements as additions to, not replacements for, these fundamental health practices.

Personal Experimentation

• Self-Testing: Huberman often engages in personal experimentation with supplements, sharing his subjective experiences and outcomes.
• Informed Choices: His approach is grounded in both scientific understanding and personal observation, allowing for a nuanced perspective on supplement use.

Transparency and Independence

• No Financial Ties: He makes it clear that he has no financial relationships with any NMN or NR manufacturing companies.
• Objective Advice: This independence enables him to provide advice and insights that are based on personal experience and scientific knowledge, rather than commercial interests.

The Larger Context of Huberman's Supplement Use

Dr. Huberman's use of these supplements, especially NMN, ties into his broader interest in maintaining mental and physical energy as he ages. His approach underscores the importance of individual research and consultation with healthcare providers before starting any supplement regimen. This cautious and informed perspective is crucial given the variability in individual responses to supplements and the evolving nature of scientific research in this area.

Huberman's insights into supplement use, combined with his expertise in neuroscience, provide a valuable resource for those interested in optimizing their health and wellbeing. His holistic approach to health, emphasis on personal experimentation, and commitment to transparency offer a model for how individuals can approach supplement use in an informed and balanced way.

In summary, Dr. Andrew Huberman's approach to supplement use is characterized by a thoughtful combination of scientific understanding, personal experience, and a holistic view of health. His regimen, which includes a variety of supplements like NMN, Grapeseed Extract, Alpha-GPC, L-Tyrosine, PEA, and testosterone-supporting supplements, is underpinned by a philosophy that emphasizes the importance of a balanced lifestyle and personalized health strategies. His transparency and independence in discussing these supplements add credibility to his insights, making him a respected figure in the conversation around health optimization and longevity.

Sources:

https://raisingnad.com/dr-andrew-huberman-to-joe-rogan-i-think-that-keeping-nmn-on-the-market-as-a-supplement-would-be-wonderful/

https://brainflow.co/2022/01/29/dr-andrew-hubermans-supplement-list-the-complete-guide/

https://www.nad.com/news/stanfords-dr-andrew-huberman-takes-two-nad-precursors-daily-nmn-and-nr

Tim Ferriss, an American entrepreneur and author, is known for his focus on self-help and productivity. We outline his supplement regimen below:

Key Supplements in Ferriss's Regimen

• Lion’s Mane Mushroom: Used for its nerve-regenerative properties and potential to support creativity and neurogenesis.
• Vitamin D: Taken in doses of 3,000-5,000 IU upon waking and before bed, emphasizing its importance in overall health.
• Berberine: Utilized after meals for its longevity benefits and to decrease glucose response.
• Metformin: Mentioned for its potential anti-aging properties, though it requires a prescription and is primarily used for diabetes treatment.
• Lithium Orate: Taken daily to stave off depression, with acknowledged historical uses for various mental health conditions.
• Apple Cider Vinegar: Consumed for its overall health benefits, including immune function and blood sugar control.

Athletic Performance and Recovery

• L-Glutamine: Supplements for immune function, intestinal health, and muscle recovery.
• Protein Powder: Essential for muscle repair and immune function, often consumed in the morning.
• Creatine: Known for enhancing strength, muscle mass, and exercise performance.

Additional Supplements

• Omega-3 Fatty Acids: For cardiovascular benefits and brain health.
• MCT Oil: Popular in keto diets for its rapid absorption and energy-boosting properties.
• Curcumin: From turmeric, known for its anti-inflammatory and antioxidant properties.

Conclusion

Tim Ferriss's supplement regimen is diverse, focusing on overall biohacking, well-being, mental health, and athletic performance. 

Peter Attia's approach to supplements is characterized by skepticism, scientific scrutiny, and personalization based on individual health goals. While he sees potential in supplements like NMN, his stance remains cautious until more conclusive evidence emerges. His own supplement regimen is tailored to his specific health needs and is constantly evaluated against emerging scientific research.

Peter Attia's Supplement Regimen

Amino Acids for Muscle Health: Attia incorporates Branch Chain Amino Acids (BCAAs) and glutamine into his regimen, particularly for muscle preservation and recovery during and after intense exercises.

Potassium for Muscle Function: To avoid muscle cramps and maintain bodily balance, Attia takes potassium supplements. This mineral is crucial for water balance and muscle contractions.

Curcumin for Anti-Inflammation: Attia uses curcumin, primarily for its anti-inflammatory benefits, and to maintain the health of various organs and systems in his body.

Lithium for Mood Stabilization: Initially used in higher doses for mood stabilization, Attia now takes lithium in lower doses and emphasizes the importance of professional consultation for appropriate dosage.

Methyl Folate for Genetic Requirements: Due to a MTHFR mutation, Attia supplements with methyl folate for healthy red blood cell development and to prevent anemia.

Vitamins B-12 and B-6 for Energy and Blood Health: These vitamins are part of Attia's supplement stack to maintain energy levels, convert fat and protein to energy, level blood sugar levels, and prevent anemia.

Berberine for Blood Sugar Regulation: Similar in effect to metformin, Attia uses berberine for regulating blood sugar levels and cholesterol.

Understanding NMN: Peter Attia's Perspective

Insulin Sensitivity and NMN: While NMN supplementation has shown a statistically significant increase in insulin-mediated glucose disposal, Peter Attia raises concerns about its clinical significance. The lack of improvement in other metabolic health markers alongside insulin sensitivity casts doubt on NMN's overall efficacy in metabolic health improvement.

Physical Performance and NMN: The use of the six-minute walking test (6MWT) in studies to assess physical performance improvements with NMN supplementation is criticized by Attia. He points out that this test may not be a clinically meaningful metric for the study's target demographic of healthy adults aged 40-65. The improvements in endurance among NMN-treated groups might not accurately indicate the supplement's benefits.

Skepticism Towards NMN: Attia remains skeptical about NMN's role as a geroprotective agent. He acknowledges its potential in increasing blood NAD concentrations but questions its real-world impact on improving metabolic health and physical performance in humans.

Sources:
https://peterattiamd.com/does-nmn-improve-metabolic-health-in-humans/
https://peterattiamd.com/nmn-and-exercise-performance/
https://brainflow.co/2021/09/17/dr-peter-attias-supplement-stack

Introduction

As we age, our bodies go through natural changes that can impact our overall health and well-being. While ageing is a natural process, there are strategies that can help slow down the effects of ageing on our bodies. By incorporating these strategies into our daily routines, we can promote healthy ageing and improve our quality of life.

Healthy Eating

One of the most effective strategies to slow down ageing is to maintain a healthy diet. Consuming a wide variety of fruits, vegetables, whole grains, and lean proteins can provide essential nutrients that support overall health and help combat the effects of ageing. Antioxidant-rich foods such as berries, spinach, and nuts can help protect the body from oxidative stress, which contributes to ageing. Additionally, incorporating omega-3 fatty acids from sources like salmon and flaxseeds can support brain health and reduce the risk of age-related cognitive decline.

Regular Exercise

Physical activity is crucial for slowing down ageing and maintaining optimal health. Regular exercise can help improve cardiovascular health, muscle strength, and flexibility, all of which tend to decline with age. Engaging in activities such as walking, swimming, or yoga can help maintain a healthy weight, reduce the risk of chronic diseases, and promote overall longevity. Strength training exercises can also help preserve muscle mass and bone density, which tend to diminish as we age.

Stress Management

Chronic stress can accelerate the ageing process and contribute to a range of health issues. Implementing stress-reducing techniques such as meditation, deep breathing exercises, and mindfulness can help counter the negative effects of stress on the body. Additionally, engaging in hobbies or activities that bring joy and relaxation can help combat the effects of stress and promote mental well-being.

Quality Sleep

Getting adequate, quality sleep is essential for healthy ageing. Poor sleep quality or inadequate sleep can contribute to a range of health issues, including cognitive decline, weakened immune function, and increased risk of chronic diseases. Establishing a regular sleep routine, creating a comfortable sleep environment, and practicing relaxation techniques before bedtime can promote better sleep and support healthy ageing.

Skin Care

Protecting the skin from environmental damage is key to slowing down the visible signs of ageing. Using sunscreen daily, applying moisturizers, and incorporating anti-aging products containing ingredients such as retinol and vitamin C can help maintain the skin's elasticity and reduce the appearance of wrinkles. In addition, staying hydrated by drinking plenty of water can support overall skin health and promote a youthful appearance.

Brain Stimulation

Engaging in activities that stimulate the brain, such as puzzles, reading, and learning new skills, can help support cognitive function and slow down age-related cognitive decline. Social interaction and staying mentally active through engaging conversations and participating in social gatherings can also contribute to brain health and overall well-being.

Preventative Health Care

Regular health check-ups, screenings, and preventative care can help detect and address potential health issues before they progress. Staying up to date with vaccinations, getting regular physical examinations, and monitoring important health markers such as blood pressure and cholesterol levels can contribute to overall health and longevity.

Conclusion

By incorporating these effective strategies into our lifestyle, we can take proactive steps to slow down the ageing process and promote healthy, vibrant living. Embracing a holistic approach to health that encompasses nutrition, exercise, stress management, skincare, and proactive healthcare can empower us to age gracefully and maintain an optimal quality of life as we grow older.