How to assess which supplements work?

To assess which supplements work effectively, Andrew Huberman recommends several strategies:

1. Consultation with Healthcare Providers:

   • Always consult with a healthcare provider before adding or removing any supplement. Even though some healthcare providers may not be familiar with all supplements, they can provide guidance on safety and potential interactions. You may need to bring literature or studies to support your discussion 1.

2. Minimal Effective Dose:

   • Start with the minimal effective dose of a supplement to observe its effects and minimize potential risks. For example, with L-tyrosine, if a study uses a high dose, it's safer to begin with a lower dose like 250-500 mg, especially for compounds that can affect neurotransmitters like dopamine 1.

3. Evidence-Based Supplements:

   • Look for supplements that have strong research backing their efficacy. For instance, creatine monohydrate is highly regarded for its benefits on both physical and cognitive performance. It has a vast amount of research supporting its safety and effectiveness across various domains, including neurological health and muscle function 2.

4. Monitor Effects:

   • Pay attention to any subjective effects or crashes, such as feeling more alert followed by a drop in energy. This kind of self-monitoring can help you gauge whether a supplement is producing the desired effects and if any adjustments are necessary 1.

By following these strategies, you can make informed decisions about which supplements may be effectively enhancing your performance and health.