Cognitive Enhancement & Focus Stack
Supplement strategy for focus and cognitive enhancement, distinguishing stimulant-based (caffeine, yohimbine) from neuromodulator-based (alpha-GPC, L-tyrosine/PEA) approaches.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
7-
In a protocol
Caffeine at 1–3 mg/kg body weight ~30 minutes before mental/physical work enhances alertness and focus.
“one to three milligrams per kilogram of body weight
HL▶ 1:27:20Dosage1–3 mg/kg, ~30 min before taskCaveatsDon't take after 2pm; caution with anxiety/panicCertaintyexplicitrecommendationCaffeine 1-3 mg/kg, 30 min before mental/physical work (stimulant) -
In a protocol Alternative
Yerba mate is a recommended caffeine source, but avoid smoked varieties because they are carcinogenic.
“avoid the smoked versions of yerba mate. They are carcinogenic
HL▶ 1:30:35CaveatsAvoid smoked variety—carcinogenicCertaintyexplicitrecommendationYerba mate as caffeine source (avoid smoked) -
In a protocol Alternative
Alpha-yohimbine (rauwolscine) is a potent adrenergic stimulant used for alertness and fat loss; can cause significant anxiety especially with fasting.
“a very potent and somewhat precarious supplement
HL▶ 1:33:30CaveatsCan cause anxiety, especially when fasted or subcaloricCertaintyhedgedmild cautionAlpha-yohimbine/rauwolscine as more potent stimulant alternative -
In a protocol
Alpha-GPC 300–600mg enhances focus via acetylcholine; host personally takes 300mg before cognitive work or workouts.
“300 to 600 milligrams
HL▶ 1:35:40Dosage300–600 mg; host uses 300 mgCaveatsDon't take right before bedCertaintyexplicitpersonal useAlpha-GPC 300-600mg for cholinergic focus; Huberman personally uses 300mg -
In a protocol
L-tyrosine 500–1000mg as a dopamine precursor can tighten focus; some people experience a crash afterward.
“500 milligrams to 1,000 milligrams
HL▶ 1:36:40Dosage500–1000 mgCaveatsCan cause a crash afterward; host personally avoids itCertaintyhedgedrecommendationL-tyrosine 500-1000mg for dopaminergic focus -
In a protocol Alternative
Host uses phenylethylamine as a shorter-acting dopamine augmenter instead of L-tyrosine.
“I rely on something else for dopamine augmentation, which is phenolethylamine
HL▶ 1:38:50DosageShort-lastingCertaintypersonal onlypersonal usePhenylethylamine as Huberman's personal shorter-acting alternative to L-tyrosine -
In a protocol
Take 1–3 grams of EPA per day from fish oil to support mood, offset depression, cardiovascular and metabolic function, and cognitive performance.
“one to three grams of EPA
HL▶ 1:41:40Dosage>1 g EPA/day, up to 3 g/dayCertaintyexplicitstrong endorsementEPA 1-3g/day for baseline cognitive/mood support
How this protocol has evolved
Huberman personally settled on 300mg alpha-GPC + coffee/yerba mate + phenylethylamine, avoiding L-tyrosine due to crash.