Andrew Huberman's Protocol — adapted for Indian consumers
A science-backed supplement stack for focus, sleep, and performance
Based on Andrew Huberman's publicly shared supplement stack — adapted for Indian consumers
Andrew Huberman is a neuroscientist and professor at Stanford University, known for the Huberman Lab podcast, where he discusses science and tools for everyday life. His publicly shared supplement stack aims to enhance cognitive function, improve sleep quality, and boost physical performance. For Indian consumers, this protocol has been adapted considering local availability and pricing. Huberman's stack emphasizes natural compounds and essential nutrients, which can be particularly beneficial in India's diverse climate and lifestyle. However, it's crucial to note that while some supplements have strong scientific backing, others are still in the experimental stage.
Who This Is For
This protocol is for individuals looking to improve their cognitive function, sleep quality, and physical performance. It is suitable for those who are generally healthy and not pregnant or nursing.
💊 The Stack
Vitamin D3
⭐ StrongVitamin D is crucial for immune function, bone health, and mood regulation. Many Indians are deficient due to limited sun exposure. Studies show it can improve mood and cognitive function.
Omega-3 (EPA/DHA)
⭐ StrongOmega-3s are essential for brain health and have anti-inflammatory properties. They are particularly beneficial for cognitive function and heart health.
Magnesium Glycinate
⭐ StrongMagnesium supports relaxation and sleep quality. It also aids in muscle recovery and stress reduction.
L-Theanine
⭐ StrongL-Theanine promotes relaxation without drowsiness and can enhance focus when combined with caffeine.
Creatine Monohydrate
⭐ StrongCreatine improves strength, muscle mass, and cognitive function. It is well-researched and highly effective.
Ashwagandha
⭐ StrongAshwagandha is an adaptogen that helps reduce stress and improve sleep quality. It is widely used in traditional Indian medicine.
🥗 Nutrition Plan
Focus on a balanced diet with an emphasis on whole foods, lean proteins, healthy fats, and complex carbohydrates.
Key Rules
- ✓Include a variety of fruits and vegetables
- ✓Prioritize lean proteins and healthy fats
- ✓Stay hydrated with water and herbal teas
Indian Foods to Eat
- 🍽️Spinach (Iron, Magnesium)
- 🍽️Lentils (Protein, Fiber)
- 🍽️Ghee (Healthy Fats)
- 🍽️Turmeric (Anti-inflammatory)
Foods to Avoid
- ✗Processed foods (High in sugar and unhealthy fats)
- ✗Excessive caffeine (Can disrupt sleep)
- ✗High-sodium snacks (Can affect blood pressure)
🏃 Lifestyle Habits
Daily Habits
- →Morning sunlight exposure
- →Regular physical activity
- →Mindful breathing exercises
Weekly Routine
3-4 strength training sessions, 2-3 cardio sessions, and daily meditation or yoga
Avoid
- ⚠Late-night screen time
- ⚠Excessive alcohol consumption
- ⚠High-stress environments
📅 Week-by-Week Timeline
Your retention hook — bookmark this and return each phase
Supplements: Start with Vitamin D3, Omega-3, and Magnesium Glycinate
What to expect: Improved energy levels and better sleep quality
- ☐Establish a consistent sleep schedule
- ☐Begin daily supplementation
Supplements: Add L-Theanine and Ashwagandha
What to expect: Enhanced focus and reduced stress
- ☐Incorporate mindfulness practices
- ☐Monitor stress levels and adjust supplementation as needed
Supplements: Introduce Creatine Monohydrate
What to expect: Increased strength and cognitive benefits
- ☐Maintain regular exercise routine
- ☐Track physical performance metrics
Supplements: Continue with full stack
What to expect: Overall well-being and sustained performance
- ☐Review progress and adjust nutrition and lifestyle habits
- ☐Consult with a healthcare provider if needed
🇮🇳 Indian Alternatives
Same benefits, fraction of the cost — buy in India instead
| They Use | Indian Alternative | Savings |
|---|---|---|
NOW Foods Vitamin D3 $10/mo | HealthKart Vitamin D3 ₹300/mo Same dosage and form | |
Nordic Naturals Omega-3 $30/mo | Carbamide Forte Omega-3 ₹800/mo Comparable EPA/DHA content | |
Doctor's Best Magnesium Glycinate $15/mo | HealthVit Magnesium Glycinate ₹500/mo Same dosage and form |
🔬 The Science
The supplements in this protocol have varying levels of scientific backing. Vitamin D, Omega-3, and Magnesium have strong evidence for their benefits, while Ashwagandha and L-Theanine show promising results in stress and focus improvement. Creatine is well-researched for physical performance but also shows cognitive benefits. However, some of the effects are still considered emerging, and long-term studies are needed.
⚠️ Who Should Skip This Protocol
Individuals with medical conditions, pregnant or nursing women, and those on prescription medications should consult a healthcare provider before starting this protocol. Additionally, those with kidney issues should avoid creatine.
❓ Frequently Asked Questions
Can I take these supplements with my prescription medications?
Consult with a healthcare provider before starting any new supplement if you are on prescription medications.
Are there any side effects of these supplements?
Generally, these supplements are safe, but some may cause mild side effects like digestive issues or headaches. Always start with a lower dose.
How long does it take to see results?
Results vary, but most people start noticing changes in energy and sleep within a few weeks.
Can I take all these supplements together?
Yes, these supplements can be taken together, but it's best to introduce them gradually to assess tolerance.
Is this protocol suitable for vegetarians?
Most of the supplements in this protocol are vegetarian-friendly, but always check the label for specific ingredients.
Explore All Protocols
14 evidence-based stacks for sleep, muscle, fat loss, focus, longevity, and more.
View All Protocols →