Supplements for Improving Fitness

Dr. Andrew Huberman discusses the benefits of supplementing with omega-3 fatty acids, creatine, and rhodiola rosea for enhancing mood, physical performance, and recovery.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[@user-ii7xc1ry3x]

Omega-3 (1 to 2g of EPA) 0:21 Creatine Monohydrate (3 to 15g depending on BW) 2:18 Rhodiola Rosea (100 to 200mg, 10 to 20min before high-intensity workouts) 6:46

[@tracybrovan3997]

thx

[@nathanjohnson7419]

Ur a saint

[@zedkay2672]

legend

[@TheChupacabra]

Should he really be putting out Rhodiola as a safe, effective supplement when the literature seems uncertain on it. Anyone have a NIH link to prove safety and efficacy?

[@rp2895]

@@TheChupacabra yeah the NIH is the gold standard when it comes to reliability and safety assessment of medical and non medical interventions right? right.

[@winterfreshification]

Please keep posting with time stamps we really like when this is included. Great show as always!

[@ReflectionOcean]

- Supplement with Omega-3 fatty acids to ensure sufficient EPA intake. 0:18 - Consider supplementing with 1-2 grams of Omega-3s per day, especially EPA form. 0:35 - Opt for reputable liquid fish oil brands for cost efficiency and pleasant taste. 1:14 - Adjust creatine intake based on body weight, with larger individuals potentially needing 10-15 grams daily. 3:41 - Take rhodiola rosea before high-intensity workouts to enhance performance and recovery. 6:51 - Experiment with rhodiola rosea dosage to find the lowest effective amount for you. 11:12

[@orion9k]

rhodiola+gingko+ashwagandha+maca+lionsmane+reishi kickass blend

[@xszymonx4]

@@orion9k lol wtf asvagandha has another effect when u mix it with shit. you shall not take any ayurvedic meds without consulting a ayurdoc

[@Gomezgym-i8b]

It's strange than you didn't mention testostux, everything that you need for perfect health is here

[@DouglasWatson-r4g]

I start taking AG1 last May 2023 on a daily basis and this last January I went for my annual blood work and my ALT and AST were off the charts after always being normal. I stopped taking AG1 and got retested after 2 1/2 weeks and my readings went back to normal. Readings for AST 15 - 06/2022, 47 - 01/24 and back to normal 15 - 02/2024 . ALT readings 17 - 06/2022, 72 - 01/2024 and 19 - 02/2024 While I know my reaction is a rare, I thought it was worth mentioning so others could be aware of a this possible reaction.

[@xszymonx4]

sure its possible. dont be fooled with even huberman telling you ag1 was good. ppl on YT getting a shitload of money for ads, they're not your friends.

[@sidwell92]

What's ALT and AST?

[@IntrovertEngineer1997]

@@xszymonx4exactly what I was gonna say. Nicely said bro

[@kellbell3579]

@@sidwell92 liver enzymes

[@irmakdemirkaya8987]

@@sidwell92liver enzymes

[@rockroll7649]

I started taking rhodiola a few months ago. It definitely helps. It makes it easier to put out more than I ordinarily would during a workout.

[@rockroll7649]

@@stefanoluciosisalli7669 Seems to reduce physical stress.

[@orion9k]

For stress you should use ashwagandha, maca and reishi and even magnesium glycinate and theanine can be helpfull versus stress @@stefanoluciosisalli7669

[@JulesSRo-pb2uc]

Have you tried L-Carnitine for this? Do you think it's worthwhile?

[@HH-gv8mx]

That’s what I wasted my money on creatine for bc it’s supposed To enhance performance. But it just made me retain water and look bloated. 🏃‍♀

[@lewan2105]

What do you use for measuring 100milligrams?? It’s such a small amount.

[@kapilsaini2741]

Personally taking Ashwagandha, Creatine and Omega 3

[@pabitrakumarpanda4995]

Bhai which creatine brand are you consuming and how much per day ?

[@Gr33n0ni]

Truth be told, since taking creatine as often as I have, I have seen cognitive improvements

[@TheDirectorWong]

Agreed, but did your sleep Suffer? Mine did. Started taking 10g per day

[@Gr33n0ni]

@@TheDirectorWong the only time my sleep suffers is whenever I take caffeine to late into my day. With how hard I push my workouts I can drink creatine and take a nap lol

[@harktheshark5903]

Did you notice any hair loss?

[@Darnabymom]

I think it helps cognition among other things. Another brain booster for me is MCT oil.

[@Gr33n0ni]

@@harktheshark5903 no, and I've been taking 10 G everyday for 1 year

[@jackiestrzelecki]

I like taking creatine about 5 grams but was only doing when I’d work out so now I might try it daily to see the difference. Thanks for your input.

[@hungnguyen-mk6dt]

I used to do the same only taking it whenever I trained, no improvement whatsoever. Now I use it on daily basis, I can surely put more reps in n def stay longer in the gym👍

[@HH-gv8mx]

I bought creatine for bc it’s supposed To enhance performance. But it just made me retain water and look bloated.

[@taelend5301]

you should always take it daily. It needs to build up in your system. If you only take it here and there you're not getting any use out of it.

[@HH-gv8mx]

@@taelend5301 I’d rather take NAD.

[@jordanedgeley6601]

I have noticed rhodiola also makes cold showers wayyyy easier . Probably the same mechanism that makes hard (stressful) work outs easier.

[@lutovac_nikola]

I've seen some studies where they show above around 3g creatine for men don't show any improvements but people take 5g just in case. Now Huberman says heavier people can take 10g which is a bit insane to be honest. Would like to see study back up improvement from 5g to 10g on heavier individuals.

[@okidoky876]

Afaik is 5g for muscles and the 10g dose for brain/cognitive benefits

[@aazarii]

please do a video on beta alanine. is it ok to take it? or does our bodies need lactate?

[@bedplanks1641]

He talked about BA in his science of muscle growth video at about 1:48:30

[@aazarii]

@@bedplanks1641thanks man! I'd missed this episode! so many episodes

[@danielnewman4876]

Simple and to the point, thanks Dr

[@RockinRedbyrd]

Does Dr. Huberman have a video on removing microplastic from the body?

[@williamkazee9636]

Seems to increase lucid dreaming

[@richiejames928]

Creatine is so cheap it’s basically free strength with little to no side effects. I found 3g a day was enough for me to feel the strength benefits but not retain too much water weight.

[@richiejames928]

@@RPE-Official added weight from retaining water. hence water weight. not added weight from gaining muscle mass, Or adding body fat. weight gained from retaining water = water weight.

[@richiejames928]

What part are you struggling to understand?

[@oksanakaido8437]

What's your body weight without using creatine though, that 3 g was enough for you to feel benefits?

[@richiejames928]

@@oksanakaido8437 around 3lb less than with Creatine. At about 6 weeks use. but the benefits I noticed while lifting at 6 weeks where huge.

[@somebb]

Thank you for sharing your work.

[@digitalfotographer]

Is this the same for women? Did these studies you are quoting data from use women subjects in their studies? I would love to hear about the cortisol modulator in terms of women. Thank you for your help.

[@Dreamopticsredlightglasses]

Fascinating, thank you so much

[@phillynch4971]

Harp seal oil is a great source of omega-3 that contains DPA, which is rarely found in fish oil. One brand is Terra Nova seal oil

[@inflatablepeas6649]

TBH the only supplement I can definitively say it did something for me is creatine. Everything else; maca, tongakat, lcarnatine, Larganine, multis, ashwaganda, vit a b c d, etc etc. I can’t tell if it’s doing anything at all. … caffeine n creatine r the things I feel different on. I know caffeine is considered a drug

[@MrRadskee]

What brands of these should we buy? Being in the military, always afraid of getting bad stuff and popping on a piss test.

[@donovantembo6480]

There are some sources that say since majority of creatine goes to muscles you will have to take in higher dosage to see enhanced cognitive functions i.e., 10g per day. Would you also highlight on dangers if any of excess creatine?

[@liaselintugtekin4367]

What about BCAA 4:1:1 with L-glutamine?

[@JulesSRo-pb2uc]

I take a combination of Cocoavia, with a little coffee, and L-Carnitine for an a.m. fasted cardio workout and I'm on fire all day. I wasn't sweating before, but I am now 😅. I have every throughout the day, no slumps in the afternoon. During intra workout with weights I take BCAA's. I might add RR to try something new on leg day, that's where I need the push the most. Thank you!

[@HH-gv8mx]

Are you built like a body builder? 🏋‍♀ Creatine made me put on about 2 pounds of water weight every time I took it and I felt bloated and puffy. I’m not trying to look like Andrew Huberman or any kind of weightlifter. I like my long lean runners body. I’m not trying to add weight. 🏃‍♀

[@sachin_rathod512]

Thank you..!! Sir 💞

[@BrokenKrayon]

TRT, creatine, ashwaganda, omega 3 , greens

[@sarahsolorzanomaya9230]

Can creatine be taken while breastfeeding?

[@vladmordekeiser1054]

Will 1 tablespoon of chia seeds per day take care of the omega 3 needs?

[@simonspacek8288]

The Omega 3 in chia seed are actually different from omega 3s in fish oil. Chia seeds contain ALA. Fish oil then contain EPA and DHA. I personally dont take any Omega 3 supplementation, but i eat 3 servings of high omega 3 content fish - for example salmon and some nuts that conatin ALA type of omega 3s - wallnuts for example (you can get that from chia seeds).

[@kristian43]

I take tribulus terrestris and creatine. They do wonders for me. For the omega 3 i eat fish at leat 2 times per week and i eat walnuts from time to time but probably gonna try omega 3 supplement soon!

[@supersleepydude4]

What if you are allergic to fish and/or vegan? is there a good way to get omega 3s outside of fish oil?

[@katiebreselow8455]

There is algae oil pills you can take

[@mattburch2773]

Good to know. Thank you very much. 😊

[@parkerwarrington]

How does one validate the trustworthiness of a brands supplements?

[@anthonycuriale9589]

Which is more important, DHA or EPA?

[@RustyCage18]

Is there any concern for Rhodiola Rosea limiting hypertrophy if taken before a resistance workout?

[@TheSkywalkerTB]

Why would it limit hypertrophy?

[@wrsears76]

I'm 48 and was wondering if I should start supplementing DHEA? 100MG A DAY WHATS YOUR TAKE ON DHEA FOR MEN OVER 40

[@courtneydelongis9902]

Just wondering about riding the bowl, g-force and endurance. And show some old skate footage would be cool. Great job bro

[@mangostickyrice555]

Thumbs up 👍 Dr

[@Yankeefan352]

I've been taking NMN every other day for the past 5 months and loving the increased energy and vitality. I feel like I get many of the same effects in regards to my workout from it as you described about rhodiola.

[@budyutube]

Why every other day, rather than every day?

[@Yankeefan352]

@@budyutube I tried everyday and it seemed to be too much even with a low dose. I was feeling more aggressive/irritable than I'd like and wasn't tired enough to go to bed at my usual bedtime anymore. Taking it every other day eliminated those problems and still left me with more energy and vitality. So basically a little of trial and error of what worked best for me.

[@johannes3280]

I have been experiencing sleep problems seemingly caused by creatine. I do not find anything in the literature on this but lots of people with similar experience. Do you know any research on this?

[@foldinghomealone]

As you didn't mention Rosavine and Salidroside as active incredients I have the question if this a reasonable suplement? Rhodiola-rosea 200 mg - containing Rosavine 6 mg and Salidroside 2 mg

[@marcibunn]

awesome!❤ thank u!

[@Jeswin_Jesse08]

Any good brands that can you recommend

[@elliw4824]

While I like using Creatine, I found that it triggers my gout. I was using the 5g per day, with no loading. I am considering taking 2g per day and see if I can torlerate it.

[@jordanedgeley6601]

Try adding taurine to it, it's very cheap if you get it in bulk online, add 2 grams to your creatine. Look into it yourself but it's reported to effectively get rid of gout

[@HH-gv8mx]

When is the best time to take fish oil supplements? Is it ok to take all my vitamins with one meal at dinner?

[@alankeran]

Does anyone know where specifically he discusses hairloss and creatine?

[@MrLee43]

Any issues with putting creatine in hot coffee? Thats typically how I take mine

[@pedrosalgado8984]

Only problem I assume is that it sounds yucky

[@geraldfriend256]

Maybe. Creatine might break down into creatinine ( bad stuff )if it got too hot. Tasteless and does not dissolve anyway so why not take with water?

[@scrambledlegs423]

@@pedrosalgado8984creatine is flavorless

[@MINASDAM]

Not good absorption

[@MrLee43]

@@geraldfriend256 my recent lab results may or may not have supported this claim about the creatinine. You may be right with this one.

[@marianneasmussen1799]

Hi! I hope you are well. In the HL clips you spoke about suplemments omega-3 as EPA. But I thought that DHA was important for brain function and as an anti-inflammatory. This information confused me. Can you help me with this?

[@AlexJuniorVazquez]

What are the affects of creatine while cutting weight?

[@ts5092]

Nothing

[@inflatablepeas6649]

I believe it’s an issue if u r not hydrated. Could be wrong but I remember when creatine started getting popular in the 90’s at least 1 wrestler died from kidney failure because they were taking creatine and not drinking water/liquid due to weight cuts. Of course it could’ve been something else going on n creatine was the scapegoat but I think hydration is a must (obvs in general) while using creatine

[@galiabdigali9154]

Does anyone experience bloating after taking creatine?

[@alanwells3029]

We get plenty of omegas throughout our daily eating in just food itself. It’s in just about everything. Although, creatine is great and very great info on the subject.

[@HH-gv8mx]

Creatine made me put on about 2 pounds of water weight every time I took it and I felt bloated and puffy. I’m not trying to look like Andrew Huberman or any kind of weightlifter. I like my long lean runners body. I’m not trying to add weight.

[@tjperri940]

which reputable source can I buy rhodiola from?

[@miliyanaleksandrov]

What about taurine?

[@langratyaagi]

Does omega 3 fish oil supplement cause kidney issues?

[@jnab0]

Isnt ashwaghanda a cortisol modulator as well? I wonder if there's any data to support it being better or worse than Rhodiola Rosea

[@dteun]

I have taken both of and on but I could stop easy with nicotine when using rhodiola. Now on a break from both aswa and rodiola

[@PurpleHeart-gh6sv]

@@dteunhuh?

[@ShoBeazzOFFICIAL]

I use a supplement brand that combines KSM-66 (Ashwagandha), Rhodiola and ginseng all-in-one. I don`t see much workout improvements (maybe because I already take creatine, omega-3 and a bunch of others) but it definitely works on mood and stress.

[@jskumar-qj8zq]

I am 60yr old I do resistance training 5days a week also I am BP patient can I use creatine supplement

[@lindaward6939]

There needs to be an advisory when recommending Creatine that it can exasperate existing kidney dysfunction/damage.

[@tianwatskree]

Can I take Creatine indefinetely?

[@Dean403]

Yes absolutely unless you have negative side effects which would be incredibly rare

[@cameconomou7037]

How does Rhodiola Rosea compare to Ashwagandha?

[@onslaught213]

Does creatine will cause hair loss though? I'm torn on taking it.

[@NotGilmore]

Brother I've been using creatine for 9 years. My hairline is still the same

[@joh3398]

For the Rhodiola Rosea, I'm seeing a lot of gelcaps that are 500 - 2000mgs a piece. Is it possible that the recommendation is 1000-2000mg and not 100-200?

[@gaigepyatt1016]

Should one consume protein isolate after v02 fitness training to support muscles? Thank you

[@IsmaelDiazIAGoupeFinancier]

Could I take my creatine at the same time that my multivitamin AG1 ?

[@umairawaan8235]

What about creatine for diabetics? Can we take? I usually take 1 gram on a workout day.

[@jugjivan]

Yes, creatine has no adverse effect on diabetics.

[@dm_podcast_takeways]

Huberman discusses several key tools for enhancing fitness through nutrition and supplementation. They emphasize the importance of omega-3 fatty acids, particularly EPA, and suggest supplementing with 1-2 grams per day. He then talks about the benefits of creatine, recommending 5-10 grams per day based on body weight, and highlights the effectiveness of creatine monohydrate. Lastly, he mentions rhodiola rosea as a potential supplement to improve performance during high-intensity workouts, suggesting a dosage of 100-200 milligrams before exercise.

[@bt3205]

What brands are preferred or should I stay away from

[@dm_podcast_takeways]

@@bt3205 for fish oil/omega-3?

[@sockeyeowens]

I'd love to know your take on Bravenly Global

[@user-iz4yg7qg2w]

Does creatine affect the prostate ?

[@DelaneyShaddock]

What’s the best and most efficacious liquid fish oil brand

[@andy25135301]

What was it Andy G said about bicarb pre workout? I cant find which of the 5 episodes it was or the time.

[@cabolynn]

It increases the oxygen in your blood.

[@SmokeSouljah]

My rhodiola is 500mg ftom nootropics depot. . Is 500mg too much?

[@NotGilmore]

exactly the same problem for me minimym dosage of the capsules available is 500 mg. Have you found an answer yet?

[@SmokeSouljah]

@@NotGilmore I'm taking 500

[@alanlubel2551]

Thank you for this info, one question, you said the EPA form, so do you mean there should be no DHA in it? thanks.

[@tomelner]

No, dha is fine but you can't get epa as easily because it only comes from fish based oils, hence most people don't get enough epa.

[@tjperri940]

so can I just buy "rhodiola?"

[@stauffer20]

Does anyone else have super vivid and weird dreams after taking creatine?

[@williamkazee9636]

Increased lucid dreaming

[@yashasb]

Hope you are taking creatine and creatinine only 😂

[@STUDIOWORKS]

How about if you have hair loss would it be advisable to take creatine?

[@TheMillardWoTT]

No interaction with scalp / dht.

[@pohaa]

I get that it's not exhaustive, but I simply can't understand why you wouldn't have magnesium in there. It's so important for fitness, performance and longevity. It's one of the big ones that Rhonda Patrick goes into.

[@RaviMDabral]

How about the Long Term (2+ year) effects on the body ?

[@khairt1731]

This is why he only mentioned these 3. Its safe for lifelong use

[@Luva1734]

What about 350-400lbs athletes and is there any issues with consuming this if prior nephrotic issue with the kidney?

[@becky0prelude94]

What does a 400lb “athlete” look like 🤔

[@Luva1734]

@@becky0prelude94they look like smaller athletes just bigger

[@becky0prelude94]

@@Luva1734 Na that’s just a fat athlete, hence the kidney issues, if you have issues with circulation to major organs maybe it’s time to drop that scale reading.

[@Chris.Rehkopf]

burpless fish oil capsules are great...no fishie after taste or breath

[@georgecheliotis418]

I squirt the liquid form in my mouth and I have never gotten a nasty taste from it. the quality matters.

[@godcore223]

I was taking creatine but have found that I have protien in the urine. So have stopped 😢

[@joshpotter8658]

Anyone notice hair thinning with Creatine? I know the research doesn’t suggest it’s prevalent but I’ve heard anecdotally it could happen, and I noticed it happened to me which is why I stopped taking it.

[@samshaikh278]

And after you stopped taking it, did the hair thinning stop?

[@jordanedgeley6601]

It will speed up hair thinning in my experience but only if you're going to lose hair anyway, just accept it lol

[@dm_podcast_takeways]

Creatine may cause nausea, pretty common

[@chriswinrow1483]

Tongkat ali for me i feel great on it

[@PotatoPardner]

When talking about creatine what does Huberman mean when he says "you'd be ingesting far too much of other things in red meat that you wouldn't want that much of ". What are those "other things"? Thanks

[@cakeEATER17]

Cholesterol and fat

[@franzmerisi]

@@cakeEATER17cholestérol and fat ? Lol @ american red meat

[@JoseLuisportugal]

What about creatine hcl???

[@RobTaylorTraining]

Everything you are describing with Rhodiola Rosea is consistent with elevated cortisol. It makes you "feel" good, energetic, etc. This is why people often have great workouts after going into the gym feeling tired or slightly sick. This is also why people feel great intermittent fasting. While elevated cortisol may feel good, and even have positive results over weeks or even months, over years it can lead to the inability to produce necessary amounts of cortisol. I would want more research and knowledge before playing with a supplement like this based on nothing but "feel."

[@OneShot1Da]

Has anyone seen an increase in acne (face or body) from taking Creatine specifically?

[@paulsolano3244]

No mention about essential aminoacids?

[@jxeh1442]

Pretty useless

[@Janosik_Janosikowy]

Placebo

[@paulsolano3244]

thanks, I'll do a bit more research into why you say that. As far as I know it could help synthesize our proteins, reduce fatigue during exercise and tyrosine aids in cognitive functions such as focus and enliven the mental state. But flavour to sweet, i dont like it @@jxeh1442

[@paulsolano3244]

thanks, I'll do a bit more research into why you say that. As far as I know it could help synthesize our proteins, reduce fatigue during exercise and tyrosine aids in cognitive functions such as focus and enliven the mental state. But flavour too sweet, i dont like it@@jxeh1442

[@paulsolano3244]

thanks, I'll do a bit more research into why you say that. As far as I know it could help synthesize our proteins, reduce fatigue during exercise and tyrosine aids in cognitive functions such as focus and enliven the mental state. but the flavour is too sweet for me@@jxeh1442

[@readmelancholystrumpetmaster]

Hemp seeds for everything you can think of

[@orion9k]

rhodiola+gingko+ashwagandha+maca+lionsmane+reishi kickass blend

[@ozandiken]

Powder or pills?

[@orion9k]

@@ozandiken all pure powders, i add them to my first meal of the day, smoothie with a bunch of good stuff

[@orion9k]

@@ozandiken i took out lionsmane and ginko, i think lionsmane is making my brain weird, brain fog and spiral thinking and ginko makes me feel cold.

[@pawelkapica5363]

How did all the previous generations get Omega 3 when there weren't any supplements around and they mostly just ate fish once a week, if any at all. I think we are missing something... I don't think all of them were malnourished.

[@inisus]

Omega-3 is in shitloads of things. It has higher concentrates in fish, but all meats and eggs will also have Omega-3. All of this is partly to sell stuff. If you buy this, chances are you will buy something else too.

[@lenkaseckarova7139]

Omega 3 are also being depleted. If I remember correctly especially by stress (adrenaline and cortisol) and probably more. Also, absorption might be an issue as gallbladder and digestive issues are more of a norm. We are living very fast lives compared to generations coming before us.

[@marktapley7571]

@@lenkaseckarova7139 How do you figure people are more active today. Economic statistics show that the U.S. has far fewer men in the work force than previous generations and there is much less manual labor than before.

[@lenkaseckarova7139]

​@@marktapley7571hi, I did not mean active but more stressful, we are exposed to much more things we need to react to. Generally, the life was just little slower.. What took us 3 days before now happens in matter of hours or even minutes depending on what exactly.

[@rickbonda6471]

There was no Monsanto

[@SiikeUsa]

Anyone with experience on the effect of creatine on kidneys?

[@johannes3280]

I researched this and it seems that there is no evidence. But creatine elevates creatinine in the blood which is used to estimate kidney function. A doctor who is not familiar with this might diagnose poor kidney function.

[@brittanychatfieldhealth9243]

Do you have any information on cardarine gw1516 and or ostarine mk2866

[@ziggyai]

But the new PBS documentary on supplements scared me

[@5point0h67]

Krill Oil????

[@ammarsawi]

Greetings my Friend 😊

[@CODEDSOUNDS]

eat a healthy diet, avoid ultra processed food, creatine for the gains. That is all.

[@siddharthbhawsar2557]

Hi, can someone review: L carnitine?

[@Vicky_Motovlogs]

Waste of money its better eat in calories deficit

[@mace400]

Any decent research on dong quai that you know of? I’ll add - it’s in a greens supplement with some reishi, astragalus and maca root. So not primary ingredient but 1.25g

[@johnmorse5197]

Anyone in the uk recommend a good omega 3 supplement brand . Thanks .

[@JoeMossification]

Ive used 'Bulk' supplements previously.

[@richiejames928]

Seven seas max strength had the highest dose EPA Youl find per 3 caps

[@ratio1983]

პერანგს სად ყიდულობ ?

[@sb-jq1rl]

You failed to mention TRT.