Andrew Huberman’s Latest Insights on Longevity Supplements for 2024

Dr. Andrew Huberman from Stanford takes NMN, NR, and grape seed extract and occasionally receives NAD+ infusions, though not for lifespan extension.

Highlights

• Dr. Huberman does not take metformin or rapamycin because no substantial studies or human data are supporting their longevity benefits.

• His podcast states that the NAD+ precursors, nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR), boost his daily physical and cognitive energy.
• Dr. Huberman adds that daily supplementation with grape seed extract containing the natural phenol resveratrol is safe and may enhance vascular function and blood flow.

Dr Andrew Huberman is an associate professor of neurobiology and ophthalmology at Stanford University. On his recent Huberman Lab podcast, he gives his take on the current supplementations making waves online. He said that he takes at least 400 to 800 mg of grape seed extract, which is part of his standard supplementation stack, and that he takes it daily mainly for its effects on vascular function and blood flow, not longevity. He also stated that he takes these supplements because they potentially positively affect our cells and are available at a very low cost. 

Other supplements in his stack include one to two grams of sublingual NMN, which he ingests by dissolving below the tongue, and 500 mg of nicotinamide riboside daily. He also noted that he takes NMN and NR to gain mental focus and renewed energy for the day. Dr Huberman further emphasized that he does not take any of these supplements to extend his lifespan because there are currently no studies supporting that they enhance human longevity. 

Dr. Huberman Takes NAD+ Boosters Everyday

Later in the podcast, he shared that he takes NAD+ boosters NR and NMN for enhanced daily physical and cognitive energy. He talked about ways people have tried to increase NAD within their brain and body. The most common way people do this is by taking supplements such as NR, which can increase NAD levels. NR is taken as a pill, powder, or capsule.

Another supplementation is NMN, which is often debated as to whether or not taking it leads to an increase in NAD within our cells or if it gets converted to NAD. The idea is that taking NAD in capsule form or as a sublingual powder can increase NAD levels and potentially increase lifespan. Another way people try to increase NAD levels is by infusing, by intravenous infusion, or in some cases by oral administration, either liquid or pill form NAD itself. 

Dr. Huberman noted that he has tried all three approaches. Some days, he takes just NMN or NR to compare his energy levels; other days, he takes them together to get a clearer picture of their effects. He said he typically takes NR and NMN at least 30 minutes to 2 hours before his first meal. Dr. Huberman also said that when he did not take NMN and NR, he experienced lower energy levels.

In relation to NAD+ precursors and lifespan, Dr. Huberman mentions, "I do not take NR and NMN to increase my lifespan. In fact, at this point in history, it's unclear and seems somewhat unlikely that increasing NAD+ [with NR and NMN] will increase lifespan."

Dr. Huberman also said that we should always keep our minds open, as there may be data in the future that show that it happens in humans. However, some animal data suggest that increasing NAD, either by taking NR or NMN, can increase lifespan. 

Benefits of Grape Seed Extract for Vascular Health and Blood Flow

Grape seed extract contains a fair amount of resveratrol which has gained attention worldwide for its anti-inflammatory properties and other health benefits. It is often touted for its potential to extend lifespan due to its antioxidant properties. Dr. Huberman debunked this and said that though resveratrol positively impacts cells, there is not enough evidence and proven data to say it can extend lifespan. 

Also, he said that he takes a fair amount of grape seed extract because it helps to improve blood flow and vascular health. The proanthocyanidins in grape seed extract promote vasodilation (widening blood vessels), which can help lower blood pressure and improve circulation. Grape seed extract can increase nitric oxide production, a molecule that helps relax blood vessels, improve blood flow, and reduce blood pressure. By protecting the endothelium from oxidative damage and inflammation, grape seed extract helps maintain endothelial function, which is crucial for vascular health.  

Grape seed extract has antioxidants that neutralize free radicals and lessen oxidative stress. This is vital for keeping blood cells healthy and protecting blood vessels from damage, which helps prevent various blood-related issues. It also inhibits platelet aggregation (clumping together of blood cells), which can prevent blood clots and enhance blood flow. Dr. Huberman added that grape seed extract is one of his standard supplementation stacks due to its low cost and safe use.

NAD+ Infusions

Dr. Huberman mentioned NAD+ infusions as an alternative to NMN and NR. NAD+ plays a crucial role in cellular energy production. Infusions can help increase NAD+ levels, potentially enhancing overall energy and reducing fatigue. Higher NAD+ levels can support brain health by enhancing neuronal function and protecting against neurodegenerative diseases, potentially improving memory, focus, and mental clarity. Dr. Huberman talked about companies that will come to your house for the infusion if you want to avoid visiting the facility. You can increase your NAD level directly by taking NAD+ infusions at a facility where they infuse NAD directly into the vein.

The procedure involves using intravenous (IV) drips containing NAD+. Dr. Huberman said that he has done the infusion twice (500 to 1000 mg) and that he will continue to undergo one of these infusions a few times a year. He also said that the procedure is a little uncomfortable and causes gastrointestinal discomfort and nausea. Due to the discomfort, some people have to take anti-nausea meds to get their NAD+ infusion.

He further stated that he did not take the anti-nausea medicine before undergoing the procedure, and he felt some side effects like nausea, but they subsided without medical intervention. Dr. Huberman says that he felt "fantastic" and an improved energy level after the procedure.

Dr. Huberman’s Take on Metformin or Rapamycin for Longevity

Dr. Huberman does not take metformin or rapamycin, which is a drug for diabetes. Rapamycin is an mTOR inhibitor that exhibits anti-inflammatory benefits. It reduces hepatic Fasn expression and the amount of glucose released by the liver into the body. It improves the work of insulin in the body. Rapamycin was explored and approved for its potential benefits in preventing tissue rejection in transplant recipients due to its unique mechanisms of action that influence cellular processes. 

Rapamycin can modulate the immune response, which is why it is being investigated for the treatment of various autoimmune diseases. It also helps remove damaged cells and promotes cellular repair mechanisms, contributing to overall cellular health. Rapamycin can inhibit the growth and proliferation of cancer cells by blocking the mTOR pathway, which is often overactive in cancer.

Metformin helps lower blood sugar levels by reducing glucose production in the liver (hepatic gluconeogenesis) and improving insulin sensitivity. It can reduce appetite in some individuals, contributing to weight loss. Another major benefit of metformin is that it protects against cognitive decline and reduces the risk of neurodegenerative diseases such as Alzheimer's disease.

Dr. Huberman says that although some people have also repurposed these drugs for their potential to enhance longevity, no proven human data has been released to convince him. He states that he reviewed data from metformin studies with Dr. Peter Attia, which further convinced him that metformin does not extend lifespan. 

Work on Your Physical and Mental Health Before Choosing Supplements

Regarding supplements, Dr. Huberman advises against using them until one has taken care of the basics for mental and physical health. He highlights the importance of foundational practices like getting enough sleep, managing stress, and maintaining strong social connections for a good quality of life.

Dr. Huberman emphasizes that no supplement can match the longevity benefits of regular exercise. He recommends at least 180 to 220 minutes of moderate-intensity cardio each week, such as brisk walking where you can still converse. Also, he suggests pushing your heart rate near its maximum at least once a week. For strength, he advises doing resistance training with weights or bodyweight exercises, targeting each muscle group with six sets per week. He also noted in his podcast that it can also improve nerve-to-muscle connections and boost cognitive function.

In his podcast, he noted that an FDA ruling has made NMN unavailable as a supplement in the broader world. In 2023, there was a filing for NMN as an experimental drug in a clinical trial, and as a consequence, NMN was listed as banned or not allowed to be commercially sold as a supplement. However you can still purchase NMN on the open market, but it is best to consult a physician before starting any new supplement. This will ensure you get the right medical advice and know the potential side effects.