We analyzed 150 videos from Andrew Huberman, Peter Attia, and Dr. Mark Hyman to extract exactly which supplements they recommend for longevity, healthspan, and optimal function.
Neuroscientist, Stanford
Host of Huberman Lab podcast. Known for deep-dive protocols on sleep, focus, and supplements.
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Longevity Physician
Host of The Drive podcast. Former surgeon focused on longevity medicine with rigorous approach.
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Functional Medicine
15x NYT bestselling author. Pioneer in functional medicine focusing on root causes.
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The longevity supplement space is overwhelming. New compounds emerge monthly, each promising to extend lifespan or improve healthspan. But what do the doctors who study this field actually take?
We used Taffy to analyze 150 recent videos from three leading voices in longevity medicine: Andrew Huberman, Peter Attia, and Mark Hyman. We extracted every supplement mention, noting dosages, timing, and caveats.
The surprising finding: Despite different backgrounds (neuroscience, longevity medicine, functional medicine), they agree on more than they disagree. The foundational supplements are the same. The experimental ones are where opinions diverge.
Important disclaimer
This guide synthesizes information from educational content. It is not medical advice. Consult your healthcare provider before starting any supplement regimen, especially if you have existing conditions or take medications.
Mentioned 43 times across all three doctors. The most universally recommended supplement.
Huberman emphasizes EPA and DHA from marine sources as crucial for brain and body health. He notes the importance of achieving adequate blood levels, often recommending 1-3g of EPA specifically for mood and cognitive benefits.
Attia discusses omega-3s in the context of cardiovascular health and inflammation. He's analyzed the research on omega-3 fatty acids extensively, noting that while the seed oil debate continues, marine-sourced omega-3s have consistent positive data.
Hyman highlights omega-3s as a "buffer against inflammation." In discussing depression research, he notes that EPA supplementation can prevent depressive symptoms triggered by inflammatory states.
All three doctors agree that omega-3s are foundational. The debate is mostly about optimal dosing and EPA vs. DHA ratios for specific goals.
Mentioned 18 times. Called a "steroid hormone" that regulates hundreds of genes.
Huberman presents Vitamin D as a steroid hormone (not technically a vitamin) that regulates a significant portion of the human genome. He emphasizes the role of sunlight in natural production while noting most people are deficient.
Hyman cites alarming statistics: 70% of Americans have insufficient Vitamin D levels. He recommends 4000 IU daily as a foundational supplement, noting its critical role in immune function, bone health, and metabolic processes.
Sunlight is ideal, but geographic location, skin tone, and lifestyle factors mean many people need supplementation. Testing is key, as too much vitamin D can also cause problems.
Mentioned 7 times with specific focus on different forms for different purposes.
Huberman is particularly detailed on magnesium forms. He recommends Magnesium L-threonate specifically for cognitive function and neuroplasticity, as it crosses the blood-brain barrier effectively. For sleep, he mentions magnesium glycinate or threonate taken 30-60 minutes before bed.
Hyman identifies magnesium as often lacking in the US population. He notes it's vital for ATP production (energy), DNA repair, and hundreds of enzymatic reactions. He recommends it as a foundational supplement alongside Vitamin D and Omega-3s.
Magnesium deficiency is common due to soil depletion and processed food consumption. Most people benefit from supplementation, especially those with poor sleep or high stress.
Beyond muscle: emerging research on cognitive benefits and longevity.
Huberman discusses creatine not just for exercise performance but for brain health, noting phosphatidylserine and creatine as vital compounds for cognitive function.
Attia explores creatine benefits beyond exercise performance. He notes emerging research on cognitive benefits, particularly for aging populations, and considers it one of the most well-studied supplements available.
Hyman recommends creatine alongside resistance training as practical advice for muscle health and longevity, particularly for those over 40.
Creatine is one of the most researched supplements with an excellent safety profile. The cognitive benefits are particularly relevant for longevity.
The longevity molecule. Mentioned 5 times with nuanced views on evidence.
Huberman discusses NMN as a precursor to NAD+, which supports sirtuin activity (longevity genes). He notes NAD+ levels decline with age, and NMN supplementation may help maintain cellular energy and repair mechanisms.
Attia takes a more measured approach, discussing NAD's essential role in metabolic reactions and DNA repair. He notes the observed decline with age but emphasizes that human clinical data is still emerging. He also points out that exercise naturally boosts NAD+ levels.
Hyman includes NAD+ optimization as part of a multi-faceted approach to mitochondrial health, alongside diet, exercise, and sleep.
Caveat
NAD+ precursors are more experimental than foundational supplements like omega-3s and vitamin D. The evidence is promising but not yet definitive in humans.
Mentioned 8 times. Food-first approach recommended by all three.
Huberman emphasizes fermented foods over probiotic supplements. A Stanford study he cites showed fermented foods (not fiber alone) most effectively improved microbiome diversity and reduced inflammation markers. He notes the probiotic supplement market is "largely unregulated."
Attia discusses fiber categories (soluble and insoluble) and their distinct roles. Insoluble fiber acts as roughage while soluble fiber feeds beneficial bacteria. He takes a measured view on probiotic supplements.
Hyman frequently discusses gut health as foundational to overall health, including its connection to brain function through BDNF (Brain-Derived Neurotrophic Factor).
Hyman discusses CoQ10 as part of mitochondrial health optimization. Signs of mitochondrial issues include fatigue, lack of energy, and slower recovery from exercise. He recommends CoQ10 alongside other mitochondrial support strategies.
Mitochondrial health is increasingly recognized as central to aging. CoQ10 supports the electron transport chain, essential for cellular energy production.
Prescription drugs studied for longevity. Requires physician supervision.
Attia has discussed rapamycin extensively in longevity research contexts. In a thought experiment about combining longevity interventions, he explores how drugs like rapamycin and metformin might have additive benefits. He suggests that while drugs like rapamycin affect overlapping pathways, combinations may still provide incremental benefits.
Huberman mentions rapamycin (sirolimus) in the context of specific medical cases, noting its origins as an immunosuppressant now being studied for broader longevity applications.
Important: Prescription required
Rapamycin and metformin are prescription medications with significant side effects. They're mentioned here for completeness but should only be considered under physician supervision, typically in longevity medicine practices.
All three recommend 1-2g EPA/DHA daily from quality sources. This is the most consistent recommendation across all their content.
Test your levels. Most people need supplementation, especially those in northern latitudes or with limited sun exposure.
Supplements fill gaps; they don't replace nutrition. A nutrient-dense diet is the foundation that all supplements build upon.
No supplement can compensate for poor sleep or sedentary lifestyle. These fundamentals matter far more than any pill.
Critical for hundreds of enzymatic reactions, yet most people are deficient. Form matters (threonate, glycinate, citrate).
Huberman is more enthusiastic about NMN supplementation. Attia takes a wait-and-see approach, noting human data is still emerging. All agree exercise naturally boosts NAD+.
Huberman strongly prefers fermented foods, citing Stanford research. Others are more open to quality probiotic supplements as a complement.
Attia discusses rapamycin research extensively. Others mention it less frequently. It remains a more experimental, prescription-only intervention.
Based on where all three doctors consistently agree, here's a prioritized approach:
These require medical oversight and aren't for general use.
Based on 150 videos: Omega-3s, Vitamin D, Magnesium, Creatine, and NAD+ precursors. But all three emphasize food and lifestyle first.
Huberman discusses Omega-3s (1-3g EPA), Vitamin D, Magnesium L-threonate for cognition, and foundational micronutrients. He emphasizes protocols vary by individual.
Evidence is promising but still emerging in humans. Exercise naturally boosts NAD+. If budget allows and you've optimized basics, it may be worth trying. All three discuss it positively but with caveats.
Huberman cites Stanford research favoring fermented foods for microbiome diversity. All agree food sources are preferable, with supplements as a complement if needed.
All three agree: sleep quality, regular exercise (especially resistance training), stress management, and a whole-foods diet matter far more than any supplement.
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