Uberman

Ten a Day: ten protocols a day to become über.

A daily checklist for the ten protocols Andrew Huberman set out on The Diary Of A CEO, with the research behind each one. Unofficial.

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Supplements

Asked which five he would keep for life, he named four, then added caffeine and creatine.

He treats supplements as extras on top of the ten, never a replacement. What follows records what he said and what the research shows. It is not a recommendation to take anything. In the episode at 01:59:20.

Magnesium threonate or bisglycinate

Dose given: None given in the episode
What he takes it for
Only if you sleep poorly. He says good sleepers need nothing for sleep, and that the two forms are interchangeable.
What the research says
Weak. A review of trials in older adults with insomnia found a small benefit from low-quality evidence.
Watch out
The upper limit for supplemental magnesium is 350 mg a day. More can cause diarrhoea, and it builds up in people with kidney disease.

EPA omega-3

Dose given: At least 1 g of EPA a day, in prescription form
What he takes it for
Brain health, and probably heart health and lower inflammation. He doesn't eat oily fish, and prefers a prescription product for its purity and price.
What the research says
Mixed. A prescription EPA product at 4 g a day cut cardiovascular events in high-risk patients on statins. A large trial of 1 g of fish oil in the general population found no drop in major cardiovascular events or cancer.
Watch out
He names Lovaza. Lovaza contains both EPA and DHA; the EPA-only prescription product is icosapent ethyl (Vascepa), the one used in the first trial below. Whether a prescription suits you is your doctor's call. Higher doses are linked with more atrial fibrillation and can increase bleeding with blood thinners.

Vitamin D

Dose given: 5,000–10,000 IU a day
What he takes it for
Hormone health and general health. He says his own blood work looks better at 5,000 IU than at 3,000, and concedes that 10,000 may be a little high.
What the research says
Correcting a real deficiency matters. In people who are not deficient, a large trial of 2,000 IU a day found no reduction in cancer or cardiovascular events.
Watch out
This dose is above the 4,000 IU daily upper limit set by US and European authorities, and he waves off the usual advice to test first. Get a blood test and agree a dose with your doctor before going above 4,000 IU. Too much raises blood calcium.

Alpha-GPC

Dose given: 600 or 900 mg, with 600 mg of odourless garlic
What he takes it for
A stimulant to pair with caffeine before hard training or work, especially late in the day. He says it sharpens focus without harming sleep and adds REM sleep. The garlic is meant to offset a rise in TMAO, a compound linked with heart disease.
What the research says
Thin for healthy adults. The safety signal is larger than the benefit data.
Watch out
A Korean study of 12 million adults over 50 found 46% more strokes over ten years among people prescribed alpha-GPC. Observational, but large. Whether garlic offsets the risk has not been tested in a trial this app could find.

Caffeine

Dose given: 200–400 mg a day
What he takes it for
Alertness. He cites a link with lower dementia risk and says himself that it is a correlation, not proof.
What the research says
The dementia link is observational: moderate coffee and tea drinkers in UK Biobank had fewer strokes and less dementia. It does not show that caffeine is the cause.
Watch out
Up to 400 mg a day is considered safe for most adults, and 200 mg in pregnancy. Keep it early: a dose six hours before bed still cut sleep by about an hour.

Creatine monohydrate

Dose given: 5–10 g a day
What he takes it for
His last, optional pick. He has taken it since his teens for strength, and says the thinking benefit shows mostly under sleep loss or stress.
What the research says
The best-studied supplement here for muscle. For cognition the evidence is early: small trials suggest a benefit for memory and for performance when sleep-deprived.
Watch out
Generally well tolerated at 3–5 g. Ask your doctor first if you have kidney disease.

Also named

He says the book also covers L-tyrosine, theanine with low-dose caffeine, tart cherry, apigenin and the prescription sleep drug daridorexant. He gives no doses or detail in the episode.

Left out on purpose

Peptides, GLP-1 microdosing and psychedelics take up a long stretch of the episode. He says himself that they are experimental and not in his book, so they are not in this app.