Huberman LabAMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
At a glance
WHAT IT’S REALLY ABOUT
Huberman Dissects Longevity Supplements: NAD, Metformin, Rapamycin, And Reality
- Andrew Huberman answers an AMA focused on popular longevity compounds like resveratrol, NR, NMN, NAD infusions, metformin, and rapamycin, separating hype from current human evidence. He explains why he personally uses some NAD-related supplements (for subjective energy and vitality) while rejecting others like metformin and rapamycin for now due to insufficient lifespan data and side-effect profiles.
- Resveratrol’s initial promise as a lifespan extender is described as largely debunked, though related grape seed extract still earns a place in his routine for vascular support—not for longevity. Huberman shares candid, detailed personal experiences with NR, NMN, and NAD infusions, emphasizing they are experiments for energy, not life extension strategies.
- Throughout, he stresses that no pill or infusion rivals the impact of foundational behaviors—sleep, exercise, nutrition, stress modulation, light exposure, and social connection—on healthspan and likely lifespan. He repeatedly urges listeners to consult physicians before adding or removing supplements or prescription drugs.
IDEAS WORTH REMEMBERING
5 ideasResveratrol is unlikely to extend human lifespan, despite early hype.
Huberman states that by 2023, the notion that resveratrol meaningfully extends lifespan has been largely debunked, at least in humans. While it may have some cellular benefits, he is unaware of modern, well-controlled human, non-human primate, or even strong mouse data showing clear lifespan extension. He invites listeners to share any high-quality, recent contrary evidence.
Grape seed extract can be useful for vascular health, not longevity.
Huberman takes 400–800 mg of grape seed extract daily with meals as a low-cost, low-risk "insurance policy" for vascular function and blood flow, not with the expectation of living longer. He would not rank it in his top 10 supplements for most people, but views it as reasonably supported and very safe at those doses.
NR and NMN may boost subjective energy, but lifespan data is lacking.
He uses 500 mg NR and 1–2 g sublingual NMN most mornings, reporting a noticeable, sustained increase in mental and physical energy that tapers by evening without harming sleep—based purely on personal experience, not clinical trials. He emphasizes that current evidence does not convincingly show that raising NAD via NR/NMN increases human lifespan, so he uses them for vitality, not longevity.
NAD infusions are potent and uncomfortable, best reserved for specific situations.
Huberman has twice received 500–1,000 mg NAD IV infusions when run down or post-illness. The procedure caused intense transient discomfort (nausea, chest and leg pressure) that eased after about 10 minutes, followed by improved vigor and sleep. He notes the infusions are expensive, inconvenient, and not supported by clinical trials for vitality, so he might use them only rarely (e.g., a few times per year) if needed.
Metformin and berberine are not justified longevity tools for him right now.
Despite their popularity for lowering blood glucose and impacting mTOR-related pathways, Huberman avoids berberine because it gives him severe headaches and does not take metformin. Drawing on analyses such as his journal club with Peter Attia, he concludes that current human data do not adequately support metformin use solely to extend lifespan.
WORDS WORTH SAVING
5 quotesI don't think resveratrol increases longevity. At least I'm not aware of any direct evidence for that in humans.
— Andrew Huberman
I take NR and NMN, but I take it because I like how it makes me feel… I do not take it with any expectation that it's going to increase my lifespan.
— Andrew Huberman
Those NAD infusions are pretty darn uncomfortable… Initially, I felt nauseous. I felt like someone was stepping on my chest.
— Andrew Huberman
At present, there is no supplement or drug for increasing longevity that even comes close to the known improvements… that come from getting quality sleep and especially from getting sufficient amounts of quality exercise.
— Andrew Huberman
Before even considering taking any supplement or drug to increase your longevity, get those basics of sleep, sunlight, nutrition, movement, stress modulation, and relationships down.
— Andrew Huberman
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