Supplements for Improving Fitness | Dr. Andrew Huberman
Huberman Lab Clips・11 minutes read
Omega-3 fatty acids are crucial for mood and overall health, best obtained through fish oil supplements. Creatine and Rhodiola rosea are also recommended for physical and cognitive performance, with specific dosages and timing outlined for optimal results.
Insights
- Omega-3 fatty acids found in foods like fatty fish and krill are crucial for mood enhancement and overall health, with a recommended daily supplementation of 1-2 grams of EPA form for most individuals.
- Creatine, beneficial for physical and cognitive performance, is most cost-effective in the form of creatine monohydrate, with a daily intake adjusted based on body weight for optimal results, particularly larger individuals needing 10-15 grams per day.
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Recent questions
What are omega-3 fatty acids?
Essential for mood enhancement and overall health.
How much EPA omega-3 should I take daily?
1-2 grams of EPA form is recommended.
What is creatine and its benefits?
Beneficial for physical and cognitive performance.
How much creatine should I take daily?
Daily intake without loading is effective.
What is rhodiola rosea and its benefits?
Cortisol modulator supplement enhancing performance and recovery.
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Summary
00:00
Optimizing Performance with Omega-3s and Creatine
- Omega-3 fatty acids are essential for mood enhancement and overall health, found in foods like fatty fish and krill.
- Supplementing with 1-2 grams of EPA form of omega-3s per day is recommended for most individuals.
- Liquid fish oil is a cost-efficient source of omega-3s, flavored with lemon to offset the taste.
- Creatine, found in red meat, is beneficial for physical and cognitive performance.
- Daily intake of creatine, without loading, is effective for performance enhancement.
- Creatine monohydrate is the most cost-effective and recommended form of creatine.
- Adjusting creatine intake based on body weight is crucial for optimal results, with larger individuals needing 10-15 grams per day.
- Rhodiola rosea is a cortisol modulator supplement that enhances performance and recovery.
- Taking 100-200 milligrams of rhodiola rosea before high-intensity workouts can improve focus, intensity, and recovery.
- Finding the lowest effective dose of rhodiola rosea is advisable to optimize its benefits and cost-effectiveness.
11:35
"Rhodiola Rosea: Optimal Pre-Workout Supplement Dosage"
- Take 100 milligrams of rhodiola rosea 10 to 20 minutes before a workout.
- 100 milligrams of rhodiola rosea consistently is effective, with little difference noted compared to 200 milligrams.
- Default to 100 milligrams of rhodiola rosea before any high-intensity workout.
