Neuroscientist: Top 3 Supplements to BOOST Performance | Andrew Huberman

Summary

This script discusses the benefits of various supplements for enhancing workout performance and recovery. It highlights the importance of omega-3 fatty acids for mood enhancement and cardiovascular health, recommending a daily intake of 1 to 2 grams, often sourced from fish oil. Creatine is also emphasized for athletic performance, with dosage tailored to body weight, rather than a one-size-fits-all approach. Rhodiola Rosea is introduced as a cortisol modulator that may reduce perceived exertion and enhance recovery during high-intensity workouts. The speaker shares personal experiences with these supplements, suggesting they can provide an edge for those already practicing good nutrition and lifestyle habits.

Takeaways

• 💪 The supplement discussed is intended to enhance focus and intensity during workouts, reduce perceived exertion, and improve recovery.
• 🔋 It is also suggested to have mood-enhancing properties, potentially offsetting depression and providing sustained energy throughout the day.
• 🚫 The transcript emphasizes that the list of supplements mentioned is not exhaustive and represents key tools from a discussion about nutrition and supplementation.
• 🐟 Omega-3 fatty acids are highlighted as essential supplements, with a recommendation to supplement with at least 1 gram per day, up to 2 grams for some individuals.
• 🍋 The speaker prefers taking liquid fish oil, flavored with lemon, and suggests using reputable brands for supplementation.
• 💊 Creatine is another key supplement discussed, with the speaker noting that the amount should be adjusted based on body weight rather than a one-size-fits-all approach.
• 💎 Creatine monohydrate is identified as the most effective and cost-efficient form of creatine, with no evidence to support the superiority of other forms.
• 🌿 Rhodiola Rosea is introduced as a cortisol modulator, potentially enhancing performance and reducing fatigue during high-intensity workouts.
• 🧠 Creatine is mentioned as having cognitive benefits, suggesting it serves as a fuel for the brain's phosphocreatine system.
• 📈 The importance of individualizing supplement dosages based on scientific literature and personal experience is stressed.
• 📚 The speaker shares personal experiences with Rhodiola Rosea, noting increased energy and improved recovery post-workout.

Q & A

What is the purpose of the supplement mentioned in the transcript?

The supplement is designed to enhance focus and intensity during workouts, reduce perceived exertion, improve recovery, increase daily energy levels, offset depression, enhance mood, reduce inflammation, and improve cardiovascular health.

What is the significance of omega-3 fatty acids as discussed in the transcript?

Omega-3 fatty acids are important for mood enhancement, offsetting depression, and supporting neurotransmission, which is essential for neuromuscular performance. They also contribute to reducing inflammation and improving cardiovascular health.

Why might someone choose to supplement with omega-3 fatty acids?

People may choose to supplement with omega-3 fatty acids because they do not get enough EPA form of omega-3s from their diet, which is crucial for mood and cognitive function, as well as physical performance.

What is the recommended daily intake of omega-3s according to the transcript?

The recommended daily intake of omega-3s is a minimum of 1 gram per day and in some cases up to 2 grams per day.

How can one obtain the recommended amount of EPA from omega-3s?

One can obtain the recommended amount of EPA from omega-3s by supplementing their diet with fish oil capsules or liquid fish oil, ensuring to use a reputable brand.

What is creatine and why is it used as a supplement?

Creatine is a substance found in foods like red meat and is used as a supplement to enhance physical performance. It is particularly beneficial for high-intensity workouts as it provides energy to the muscles.

How has the advice on creatine supplementation changed over time?

In the past, it was advised to load creatine with high doses for several days before reducing to a maintenance dose. Now, it's clear that a daily dose of creatine is sufficient and the timing of intake does not significantly affect its benefits.

What is the recommended daily dosage of creatine based on body weight?

For individuals weighing around 220 lbs (100 kg), 10 to 15 grams of creatine per day is recommended, whereas those weighing less might only need 5 grams or even 3 grams per day.

What is Rhodiola Rosea and how does it potentially benefit athletic performance?

Rhodiola Rosea is a supplement that acts as a cortisol modulator, potentially helping to manage stress response and fatigue. It is believed to enhance subjective perception of fatigue during high-intensity training and may improve recovery and energy levels.

How does the speaker use Rhodiola Rosea in their routine?

The speaker takes Rhodiola Rosea before high-intensity resistance training sessions, typically 10 to 15 minutes before starting the workout, and has noticed an increase in energy levels and quicker recovery.

What is the typical dosage of Rhodiola Rosea recommended for supplementation?

The typical dosage of Rhodiola Rosea found in most supplements ranges from 100 to 200 milligrams, with the speaker suggesting starting with the lower end to determine the lowest effective dose.

Outlines

00:00

💊 Supplementation for Enhanced Workouts and Recovery

The speaker discusses a supplement designed to boost focus and intensity during workouts while reducing perceived exertion and enhancing recovery. They mention the benefits of omega-3 fatty acids, found in fatty fish and algae, and recommend supplementing with 1 to 2 grams per day, typically through fish oil capsules or liquid fish oil. The importance of omega-3s for mood enhancement, neurotransmission, and reducing inflammation response is highlighted. Creatine is also discussed as a performance-enhancing supplement, with the speaker debunking the old loading method and suggesting daily doses based on body weight. Creatine monohydrate is identified as the most effective and cost-efficient form, with dosages ranging from 5 to 15 grams per day depending on the individual's weight.

05:01

💪 Adjusting Creatine Intake and Exploring Rhodiola Rosea

The speaker shares personal experiences with adjusting creatine intake to 10-15 grams per day, based on body weight, and not experiencing gastric distress. They emphasize the importance of tailoring creatine supplementation to individual needs and suggest that higher body weight may require more than the commonly recommended 5 grams per day. Additionally, the speaker introduces Rhodiola Rosea as a cortisol modulator and a supplement gaining attention for its potential to reduce fatigue and enhance performance during high-intensity training. They discuss starting to take Rhodiola Rosea based on expert advice and finding it beneficial for pre-workout energy and recovery.

10:02

🌿 Rhodiola Rosea: A Natural Edge for High-Intensity Workouts

The speaker elaborates on their personal use of Rhodiola Rosea, noting its effects on reducing perceived exertion during high-intensity workouts and enhancing post-workout recovery. They describe a noticeable increase in energy levels throughout the day, even after intense sessions, which they attribute to Rhodiola Rosea supplementation. The typical dosage range of 100 to 200 milligrams is mentioned, with the speaker's preference for 100 milligrams before workouts. The speaker acknowledges the subjective nature of their experience with Rhodiola Rosea but recommends it as a supplement for those seeking an edge in high-intensity training.

Keywords

💡Supplementation

Supplementation refers to the practice of adding vitamins, minerals, or other nutritional substances to one's diet, typically in the form of pills, powders, or liquids. In the context of the video, supplementation is presented as a means to enhance workout performance, recovery, and overall health. The script discusses various supplements such as omega-3 fatty acids, creatine, and Rhodiola Rosea, which are used to improve focus, intensity, perceived exertion, and recovery during workouts.

💡Focus and Intensity

Focus and intensity are critical aspects of an effective workout, referring to the mental concentration and physical effort applied during exercise. The video suggests that certain supplements can help individuals exert more focus and intensity during workouts, leading to better results with less perceived exertion. This is exemplified by the discussion on Rhodiola Rosea, which is described as a supplement that can help individuals push harder during workouts without feeling as exhausted.

💡Perceived Exertion

Perceived exertion is a subjective measure of how hard one feels they are working during physical activity, often used as an indicator of workout intensity. The script mentions that the supplements discussed, particularly Rhodiola Rosea, can help reduce perceived exertion, allowing individuals to perform at higher intensities with a lower perceived level of effort, which can be beneficial for workout performance and recovery.

💡Recovery

Recovery in the context of fitness refers to the process of rest and repair that occurs after a workout, allowing the body to return to its pre-exercise state and prepare for the next session. The video emphasizes the importance of recovery, suggesting that certain supplements can enhance this process, leading to quicker recovery times and more energy throughout the day, as mentioned in the discussion about the benefits of supplementation.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health, particularly for brain function and development. In the video, omega-3 supplementation is discussed as a way to support mood enhancement, offset depression, and improve neurotransmission, which is crucial for neuromuscular performance. The script also mentions EPA, a specific form of omega-3, and the importance of getting sufficient amounts through diet or supplementation.

💡Creatine

Creatine is a naturally occurring substance and a popular performance-enhancing supplement used by athletes for its ability to increase muscle creatine phosphate stores, which can improve strength, power, and muscle mass. The script discusses creatine supplementation, emphasizing that the dosage should be adjusted according to body weight for optimal athletic performance and cognitive benefits.

💡Inflammation Response

Inflammation response is the body's natural reaction to injury or infection, involving immune cells and biochemicals to protect the body. The video mentions that omega-3 fatty acids have been implicated in reducing the inflammation response, which can be beneficial for cardiovascular health and overall well-being, especially for individuals engaged in intense physical training.

💡Cardiovascular Health

Cardiovascular health refers to the condition of the heart and blood vessels, and is a critical aspect of overall health and fitness. The script suggests that certain supplements, particularly omega-3 fatty acids, can contribute to improved cardiovascular health, which is essential for individuals engaged in regular exercise and fitness activities.

💡Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb that has been traditionally used to help the body adapt to stress and to increase physical performance. In the video, Rhodiola Rosea is described as a cortisol modulator, which may help with the subjective perception of fatigue during high-intensity training. It is suggested as a supplement for those looking to enhance their fitness performance and recovery.

💡Cortisol Modulator

A cortisol modulator is a substance that can influence the body's cortisol levels, which are associated with stress and energy regulation. In the context of the video, Rhodiola Rosea is referred to as a cortisol modulator, indicating that it may help manage cortisol levels, thereby potentially reducing fatigue and enhancing performance during high-intensity workouts.

Highlights

Supplement designed to increase focus and intensity during workouts with less perceived exertion and enhanced recovery.

Supplement helps in recovering more quickly from workouts and provides sustained energy throughout the day.

Supplement has been shown to offset depression and enhance overall mood.

The supplement acts as a fuel system for the brain.

List of tools discussed is not exhaustive and includes major ones from a discussion with Dr. Andy Galpin.

Supplementing with omega-3 fatty acids is important, found in fatty fish, krill, and certain forms of algae.

Most people do not get enough EPA form of Omega-3s, suggesting a daily supplement of 1 to 2 grams.

Cost-efficient to get EPAs from liquid fish oil, recommending reputable brands flavored with lemon.

Omega-3s are important for mood, neurotransmission, and reducing inflammation and cardiovascular health.

Creatine is another supplement that can enhance fitness, found in red meat but more effectively supplemented.

Creatine does not require loading as previously thought; a daily dose is sufficient.

Creatine monohydrate is the most effective and least expensive form, with no evidence of superiority of other forms.

Adjusting creatine intake based on body weight is recommended for optimal athletic and cognitive performance.

Rhodiola Rosea is a cortisol modulator, gaining attention for its potential to enhance subjective perception of fatigue during high-intensity training.

Rhodiola Rosea is used before high-intensity workouts to exert more focus and intensity with less perceived exertion.

Personal experience with Rhodiola Rosea suggests enhanced recovery and sustained energy post-workout.

Typical dosage of Rhodiola Rosea is 100 to 200 milligrams, with personal preference leaning towards 100 milligrams.

Transcripts

this is a supplement that's designed to

give you an edge to exert more focus and

intensity during your workouts with less

perceived exertion and to enhance your

recovery I can do more work without

feeling so exhausted I'm recovering from

my workouts more quickly I have a lot of

energy throughout the day has been shown

to be important as a way to offset

depression but also for enhancing

overall mood reducing the inflammation

response cardiovascular health this very

esoteric sounding supplement is a fuel

system for the brain as

[Music]

well now the list of tools I'm about to

describe is not exhaustive meaning it

doesn't even begin to come close to the

total number of tools that one could

glean from the discussion about

nutrition and supplementation that I had

with Dr Andy Galpin on this podcast but

they are the major ones that are

definitely worth knowing and those

include supplementing with omega-3 fatty

acids now omega-3 fatty acids are found

of course in Foods things like fatty

fish and krill of all things certain

forms of algae Etc but most people do

not get enough of so called EPA form of

Omega-3s and for that reason I and many

other people choose to supplement with a

minimum of 1 gam per day and in some

cases as high as 2 grams per day of

Omega-3s in supplement form so typically

one would get to 1 to two grams of EPA

by supplementing their nutrition their

diet that is with fish oil capsules or

liquid fish oil there are many different

sources of these that was discussed in

an episode that I did with Dr Ronna

Patrick I find that it's most

cost-efficient to get that 1 to 2 G of

epas from liquid fish oil despite what

you might see on the internet I don't

have any relationship whatsoever to a

liquid fish oil company you just want to

make sure that you go with a reputable

brand I like the ones that are flavored

with lemon so that it offsets the taste

of fish oil um and I'll take a

tablespoon or two of that per day and if

I'm traveling and even if I'm not I will

often use fish oil capsules and there

are a variety of different sources of

those as well getting sufficient amounts

of Omega-3 has been shown to be

important for mood okay so as a way to

offset depression but also for enhancing

overall mood that probably relates to

the omega-3's effect on

neurotransmission not just for

neuromodulators like serotonin and

dopamine but for all neurotransmission

and neurotransmission of course is

essential for neuromuscular performance

and the Omega-3s have been implicated in

reducing the inflammation response

cardiovascular health Etc I realize that

there is some debate about Omega-3s but

when I look at the bulk of literature

about the Omega-3s it's very clear to me

that getting 1 to2 gram of EPA form of

Omega-3 per day is the right thing for

me to do and many others find that as

well the second tool to enhance your

Fitness under this category of nutrition

and supplementation is creatine now

again creatine is not just found in

supplement form it's also found of

course in Foods in particular red meat

however the amount of red meat that one

would have to eat in order to get the

amount of creatine that one would start

to see a real performance-enhancing

effect effect is just far too high you'd

be ingesting far too much of other

things in red meat that you wouldn't

want that much of and for that reason I

and many other people will take creatine

daily we now know there's no need to

so-called load creatine in the old days

as it were so old days by the way

meaning mid 90s and 2000s we were all

told that we had to load creatine we had

to take high does creatine for four or

five days and then you could back off to

a maintenance dose now it's very clear

you can just take a daily dose of

creatine and that it really doesn't

matter when you take that creatine you

could take it post-workout as many

people do you could take it pre-workout

it really doesn't seem to matter I

happen to take it post-workout just as a

matter of habit but again you can take

it any time of day now the point I want

to make about creatine is one that's a

bit different than the other discussions

out there I have no issue with the

majority of what's discussed about

creatine out there for instance that

creatine monohydrate is the most

effective form fortunately creatine

monohydrate is also the least expensive

form of creatine that's sold out there I

see no evidence whatsoever that the

other forms of creatine are superior to

creatine monohydrate but what you'll

usually hear is that taking 5 G of

creatine monohydrate per day is ideal

for everybody and that advice is simply

not well informed by the scientific

literature if you are a larger person so

for instance I weigh 100 kgr so that's

about 220 lbs well it turns out if you

look at the literature on Creatine and

athletic performance and if you look at

the literature on Creatine and cognitive

performance because as some of you

already know creatine is a fuel or the

phosphocreatine system is a fuel system

for the brain as well and if you look at

the studies on Creatine they almost

always gauge the amount of creatine to

give an individual based on their body

weight so you don't have to get really

specific about this but if you weigh say

185 lb to 250 lb you can get away with

and probably should be taking 10 gram or

so of creatine per day which is what I

do whereas if you weigh less than that 5

G or maybe even three grams is

sufficient now I discussed this with Dr

Andy Galpin during that series and one

of the things that I've started to do

since the closure of that series is to

take more creatine per day so now I'm

taking 10 sometimes even as much as 15

grams per day of creatine again this is

powdered creatine monohydrate my stomach

tolerates it very well but frankly I

don't tend to get stomach aches or

gastric distress from pretty much

anything unless it's you know uh some

form of food poisoning which is

exceedingly rare for me so some people

out there find that creatine really

disrupts their gut and they need to take

it with food or they really need to

slowly increase the amount of creatine

that they're taking each day I find that

I can put 10 even 15 grams of creatine

into a you know a whey protein shake or

into some water with a little bit of

lemon juice just to make it taste a

little less chalky drink that and I

don't have any gastric distress from

that so you'll need to find what works

for you but the point here is if you're

going to take creatine you don't just

want to quote unquote take creatine you

know one scoop per day you really want

to adjust the amount of creatin that

you're ingesting according to your body

weight and I would give you a very

specific formula of X gam of creatine

per kilogram or pound of body weight but

believe it or not no such specific

recommendation has ever been published

in the scientific literature at least I

couldn't find it in a way that's

consistent with all the other papers

meaning you see a lot of variation so

what I'm talking about here is if you

weigh 185 lounds or so okay plus or

minus 5 pounds out to about 250 pounds

10 to 15 grams of creatine per day is

probably more appropriate for you than

is five GS meaning it's going to be more

effective for enhancing physical

performance and perhaps again perhaps

even cognitive performance as well and

if you're somebody who weighs you know

180 lb down to say 130 lb 5 grams of

creatine per day is probably sufficient

the point here is if you are taking

creatine again not everyone has to take

creatine there's no law that says that

you have to take creatine some people

don't like it I know some people fear

it's going to make their hair fall out

we already talked about that in previous

episodes and the lack of data to support

that idea but I realize some people

steer away from creatine for whatever

reason but if you decide that taking

creatine is right for you adjust the

total amount of creatine that you take

according to your body weight the next

supplementation based tool for enhancing

your Fitness is a riola Rosa now this

very esoteric sounding supplement is one

that I learned about both from Dr Lane

Norton when he was a guest on this

podcast expert in nutrition and frankly

training as it relates to resistance

training and from Dr Andy Galpin riola

Rosa is a supplement that's gaining

increasing attention because it is

what's called a cortisol modulator it

does not necessarily suppress cortisol

it does not increase cortisol it's a

cortisol modulator and frankly the

mechanism by which rhodiola Rosa

modulates cortisol is still under

investigation I hope to do an episode

about it in the future or at least make

it part of an episode because the

hypothesized mechanism that's starting

to emerge is really really interesting

as it relates to neurons in the brain

that control the stress response and

glands in the body like the adrenals

that control the stress response and

that secrete cortisol regardless there's

a growing body of research that has

explored rodol Rosa supplementation and

one's subjective perception of fatigue

or output during high-intensity training

of various kinds both resistance

training as well as running and

endurance type training so I started

taking Rola Rosa about six months ago in

response to conversations that I had

again with Dr L Norton and with Dr Andy

Galpin and it's a supplement that I take

before high-intensity workouts so I

don't take it before a run because

frankly my runs either very long and

slow or they're very brief like a

high-intensity interval training session

and I find those to be pretty easy to

recover from even though they are very

intense I might take a rodol Rosa

supplement before doing a 30-minute hill

run that's very intense but typically I

only take it about 10 to 15 minutes

before any sort of high-intensity

resistance training session in

particular my leg day which falls on day

two of my exercise protocol or the Torso

day or the small body parts day again

but I realize other people are using

different body part splits and different

combinations of resistance training and

endurance training the reason I

mentioned Rodell Rosa in this episode is

that I realized that while some people

might not yet be supplementing omega-3s

might not be supplementing creatine

there are many of you who are already

doing those things and you're looking

for additional tools to give you an edge

so again the Roda Rosa would not fall

into the category of foundational

supplements certainly get your nutrition

right get your sleep right get your

sunlight all the basics first please

before even thinking about any

supplements however once you get into

the category of supplements that can

enhance Fitness rodo Rosa does seem to

have some good research to support it in

the context of lots of different forms

of high-intensity exercise now I can't

tell you whether or not it's purely

subjective or whether or not it's

objective and subjective but my

experience has been that when I take

Rola Rosa I definitely notice that I can

exert myself harder without feeling like

I'm bringing myself to the brink of

fatigue either during the exertion or

afterwards in other words I feel like I

can do more work without feeling so

exhausted and I feel as if I'm

recovering from my workouts more quickly

in particular across the day after my

workouts in fact if I had to cite one

specific subjective effect that I've

experienced from taking Roda Rosa before

very high-intensity workouts is that

prior to taking it I would often find

that 3 or four hours after the workout

having eaten a good meal taking a shower

Etc and I was tired I have a real dip in

energy but now I noticed I have a lot of

energy throughout the day even after

these very high-intensity sessions in

the early part of the day and frankly I

haven't changed anything else about my

mentation or my nutrition at least

nothing major so I personally am going

to continue to take Rola Rosa before

these high-intensity workouts so for me

that's about two or three times per week

however if I forgot to take Rola Rosa

before a workout I have no reason to

think that that workout would go much

worse this is a supplement that's

designed to sort of give you an edge to

be able to exert more focus and

intensity during your workouts with less

perceived exertion and to enhance your

recovery the typical dosage of Rod Rosa

that you'll find in most supplements is

100 to 200 milligram and of course

anytime you're going to take a new

supplement you would be wise to figure

out the lowest effective dose from that

supplement that's just logic right why

spend more money taking more of

something that you don't need more of if

you could get away with taking less of

it and it's just as effective maybe even

more effective so I typically will take

100 to 200 milligrams of rellow Rosa

about 10 to 20 minutes before a workout

however I've taken as little as 100

milligrams on a consistent basis and

frankly I don't really experience much

difference whether I take 100 milligrams

or I take 200 milligrams before a

workout So lately I've just defaulted to

taking 100 milligrams of Rola Rosa

before any high-intensity workout

[Music]