Huberman LabAMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
CHAPTERS
- 0:00 – 3:50
Intro, Premium Channel, and Research Funding
Huberman opens the AMA episode by explaining the purpose of the Premium channel: to support the free weekly podcast and to fund human-based research on mental and physical health and performance. He describes pricing, matching funds from the Tiny Foundation, and how non-subscribers can listen to the first 20 minutes to evaluate the offering.
- •Huberman Lab Podcast Premium funds both the main free podcast and human research.
- •Tiny Foundation matches every dollar raised for research through Premium.
- •Subscription options include monthly, yearly, and lifetime plans.
- •Non-subscribers can access the first ~20 minutes of the AMA to decide if they want to join.
- 3:50 – 6:15
Resveratrol’s Fall from Longevity Hype and Role of Grape Seed Extract
The first listener question addresses whether resveratrol actually extends lifespan. Huberman explains the early excitement around resveratrol and grape seed extract, then argues that modern evidence does not support resveratrol as a longevity compound, while still leaving room for some cellular benefits.
- •Resveratrol was once thought to extend lifespan through specific cellular pathways.
- •Grape seed extracts gained attention because of their resveratrol content.
- •By 2023, the idea that resveratrol meaningfully extends human lifespan is largely debunked.
- •Huberman invites links to any robust, modern human or primate data that suggest otherwise.
- 6:15 – 8:30
Why Huberman Uses Grape Seed Extract (But Not for Longevity)
Huberman details his personal use of grape seed extract as a vascular-support supplement. He describes it as a low-risk, moderately evidenced compound he uses daily as "general insurance" rather than a top-tier or primary supplement.
- •He takes 400–800 mg grape seed extract daily, usually with a meal.
- •Rationale: vascular function, blood flow, and related health effects.
- •He considers the safety profile and low cost acceptable given potential benefits.
- •Grape seed extract is not in his top 5–10 supplement recommendations for most people.
- 8:30 – 12:00
NAD Pathway Basics and the Rise of NR/NMN
The discussion broadens to NAD pathways and their relation to aging and cellular energetics. Huberman explains NAD’s role in mitochondrial function and introduces NR and NMN as commonly used precursors that attracted a surge of interest in the longevity space.
- •NAD is produced in all cells and is crucial for cellular energy and mitochondrial function.
- •NR and NMN are marketed as NAD precursors to boost intracellular NAD.
- •Three main approaches to raising NAD: NR supplements, NMN supplements, and NAD directly (IV or oral).
- •He notes active debate about how well NMN converts to NAD and whether these compounds truly impact lifespan.
- 12:00 – 16:30
Huberman’s Personal Protocol with NR and NMN
Huberman shares his specific use of NR and NMN, including dosing, timing, and subjective effects. He experiments with each separately and combined, concluding that they reliably enhance his daily energy without disturbing sleep, while clearly distinguishing this from any evidence-based longevity claim.
- •He takes 500 mg NR daily and 1–2 g sublingual NMN, typically within 1–2 hours of waking and before his first meal.
- •Subjective effects: sustained mental and physical energy across the day, with adequate tapering by night.
- •He has cycled off these supplements and noticed a relative decline in energy when not taking them.
- •He explicitly states he does not use NR/NMN to extend lifespan due to insufficient supporting data.
- •No current financial ties to any NR or NMN manufacturers; prior NMN relationship has ended.
- 16:30 – 19:40
Regulatory Changes and Uncertainties Around NMN and Oral NAD
Huberman explains the recent regulatory shift that removed NMN from the general supplement market after it was filed as an experimental drug. He also notes the emergence of oral NAD products and the lack of clear data linking their ingestion to increased intracellular NAD.
- •In 2023, NMN was filed as an experimental drug, which made it ineligible as a widely sold supplement in many jurisdictions.
- •NMN remains available on some marketplaces, but purity and quality vary and must be independently evaluated.
- •A growing market for oral NAD (pills, tinctures, etc.) claims to raise NAD levels.
- •Huberman is not aware of strong evidence directly connecting oral NAD intake to increased NAD in cells.
- 19:40 – 22:50
Experiencing NAD Infusions: Benefits and Severe Discomfort
Huberman describes undergoing two high-dose NAD IV infusions to combat fatigue and post-illness malaise. He candidly recounts the intense physical discomfort during the infusions and the positive, though anecdotal, effects afterward, while cautioning that no clinical trials yet support this for vigor or recovery.
- •He received 500–1,000 mg NAD IV on two occasions when feeling run down/post-illness.
- •Immediate side effects: nausea, chest pressure, leg discomfort, and general malaise for about 10 minutes.
- •Benefits: afterward he experienced improved sleep and a strong sense of vigor and recovery.
- •Infusion rate can be slowed to reduce discomfort, but he opted for a faster (≈45–60 minutes) protocol.
- •He expects to use NAD infusions rarely due to cost, inconvenience, and discomfort, and urges physician consultation.
- 22:50 – 25:10
Debate in the Field: NAD, NR vs. NMN, and Longevity
Huberman notes that leading scientists and clinicians actively debate the merits and mechanisms of NAD-boosting strategies. He frames his own use as personal experimentation for energy, acknowledging unresolved scientific questions about cellular uptake and true anti-aging effects.
- •Experts like Charles Brenner, David Sinclair, and Matt Kaeberlein debate efficacy and mechanisms of NAD-related interventions.
- •Questions include whether increasing NAD truly extends lifespan and whether NR or NMN is superior.
- •Uncertainties remain about how effectively these interventions raise NAD in specific cell types.
- •Huberman reiterates he uses NAD-related tools for subjective vitality, not based on proven lifespan extension.
- 25:10 – 28:10
Metformin, Berberine, and mTOR: Why Huberman Abstains
The conversation shifts to metformin, berberine, and the mTOR pathway as longevity targets. Huberman, familiar with mTOR from his own lab work, explains why he avoids both berberine and metformin for longevity given side effects and the current lack of compelling human lifespan data.
- •Metformin and berberine are often considered for longevity due to effects on blood glucose and mTOR.
- •mTOR is crucial for cell growth and development, including tumor growth; its activity declines with age.
- •Berberine gives Huberman severe headaches, likely from blood glucose reductions, so he avoids it.
- •Journal club analysis with Peter Attia suggested insufficient evidence that metformin extends human lifespan.
- •He currently sees no reason to take metformin purely for longevity, though this could change with new data.
- 28:10 – 30:40
Rapamycin and mTOR: Promising Science, Not in Huberman’s Stack (Yet)
Huberman outlines ongoing rapamycin research, particularly in the context of mTOR and lifespan across species, including dogs. He respects the work of researchers and clinicians exploring rapamycin but concludes that its side-effect profile and current data make it unsuitable for his personal use for longevity at this time.
- •Rapamycin targets mTOR and is used clinically, particularly in oncology and other niches.
- •Researchers like Matt Kaeberlein are investigating rapamycin’s effects on longevity in multiple species, including canines.
- •Clinicians such as Peter Attia are publicly discussing rapamycin’s potential in humans, but data remain emergent.
- •Huberman judges that the risk-benefit trade-off currently does not justify his own use for lifespan extension.
- •He is open to revisiting rapamycin if future evidence and risk profiles improve.
- 30:40 – 35:30
Foundations of Longevity: Sleep, Exercise, Nutrition, Stress, Light, Relationships
Huberman closes the scientific section by strongly re-centering the discussion on fundamental behaviors that have far greater and better-established effects on longevity than any pill. He gives specific exercise targets and highlights sleep, circadian alignment, nutrition, stress modulation, and healthy relationships as the real foundation of both healthspan and lifespan.
- •No current supplement or drug matches the impact of quality sleep and robust exercise on longevity metrics.
- •He recommends 180–220 minutes of zone 2 cardio per week plus at least one weekly VO2 max session.
- •Resistance training: at least six sets per body part per week to maintain muscle and nerve–muscle connectivity, which relates to cognition and longevity.
- •Other pillars: quality nutrition, stress control, eliminating toxic relationships and fostering supportive ones, and daily morning sunlight for circadian alignment.
- •Supplements should be viewed as secondary add-ons once foundational behaviors are solid.
- 35:30
Closing: Physician Guidance and Premium Channel Purpose
Huberman ends by stressing the need for medical consultation before altering any supplement or drug regimen. He reiterates the mission of the Premium channel—funding human research and delivering in-depth, practical tools—and reminds listeners of subscription options and matched research funding.
- •Always consult a board-certified physician before adding or removing supplements or prescription drugs.
- •Premium channel funds human studies to refine protocols for mental and physical performance and health.
- •All research-backed protocols will be shared widely, not just behind the paywall.
- •Tiny Foundation’s dollar-for-dollar match amplifies listener contributions to research.
- •Subscribers gain access to full AMAs, transcripts, and additional tools and protocols.
