Huberman’s Top 3 Supplements for Foundational Health
If you want better energy, more lean muscle, clearer thinking, and faster recovery without turning your life into a chemistry experiment, start here.
I’ve been taking Momentous 3—protein, creatine, and omega-3—daily for a year. The difference is obvious: I’m stronger (hello, lean muscle), I’m sleeping deeper, my memory recall is sharper, and I’m recovering faster between sessions. Bottom line: I’m performing better—physically and mentally.
This combo also happens to be the same “start here” stack that Dr. Andrew Huberman recommends, and it’s aligned with Dr. Stacy Sims’ physiology‑first approach. They are both Momentous experts:
“We looked at what almost all of our ecosystem experts take… The three base fundamentals… are omegas, protein, and creatine. Take these things consistently, and it’ll have the biggest impact, along with the right habits and right exercise.” — Jeff Byers, Momentous Co-Founder & CEO
Momentous holds their products to elite standards—third-party tested (including NSF Certified for Sport® / Informed Sport) and trusted by programs across the NFL, NBA, MLB, and Olympic circles. That matters when you care what actually goes into your body.
TL;DR
Start with protein, creatine, and omega-3—the same “big three” Huberman recommends for foundational health. I take the animal versions (vegan options are available).
My routine:
Always 20 g protein in the morning—especially before I work out (I never train fasted, for men and women alike)
Omega-3 with my first meal (always with food for absorption), and
5 g creatine daily (I take it with/after my first meal because my stomach can be sensitive).
Consistency > perfection. (Expected results vary; not medical advice.)
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Why these three supplements?
Because they’re foundational—high-impact, low-complexity. They’re difficult to get enough of from diet alone, have strong research behind them, and play nicely with most routines. Pair them with quality sleep, regular training, and stress management and the benefits compound. (If stress is the bottleneck, try these 16 stress management strategies.)
1) Protein — repair, rebuild, keep your gains
What it is: Momentous Whey Protein Isolate (also a 100% Plant Protein option).
Why it helps: Protein is the raw material for muscle, enzymes, hormones, and neurotransmitters. Post-training, it accelerates repair and supports lean muscle growth. Momentous’ whey is cold-processed, grass-fed, and includes ProHydrolase® to support digestion and amino acid uptake. Prefer plant-based? Their vegan option covers you.
How I use it: 20 g protein in the morning—especially before I work out. Huberman and Sims agree: never train fasted (applies to men & women). Post-workout, I’ll do 1 scoop within 45 minutes. More on dose timing: Protein guidelines before and after workouts (from Dr. Stacy Sims).
Quick links:
Travel Pack Protein - great for traveling!
2) Creatine Monohydrate — strength, power, brain
What it is: Creatine monohydrate (Momentous uses single-sourced Creapure®).
Why it helps: Creatine boosts ATP (cellular energy) to support strength, power, and muscular endurance. Beyond muscle, research suggests creatine can support brain health and cognition, mood, help with fatigue, heart health, gut function, muscle recovery, and even jet lag. There’s also promising research for healthy aging and slowing cognitive decline.
How I use it: 5 g daily any time; I take it with/after my first meal because my stomach can be sensitive. Consistency is key!
Quick links:
Creatine Travel Packs - I LOVE the lemon flavor!
3) Omega-3 — brain & heart, calmer post-workout joints
What it is: A potent EPA + DHA formula, plus a Vegan Omega-3 (algae-based).
Why it helps: Supports cardiovascular health, focus and memory, and helps balance exercise-induced inflammation for smoother recovery. Momentous sources from small fish (anchovies, sardines, mackerel) for purity and tests each batch for heavy metals.
How I use it: With my first meal — always with food for better absorption.
Quick links:
My daily stack (simple + sustainable)
Morning: 20 g protein
With my first meal: Omega-3
Before any workout: 20 g protein (I take again if more than 1 hour from waking)
Anytime: 5 g creatine; I prefer with/after my first meal.
Result: stronger lifts, better sleep quality, clearer recall—plus the long-game health benefits I care about. (Individual results vary; this isn’t medical advice.)
For quick, practical upgrades, see 6 simple ways to improve your performance — mental and physical.
Which version should you choose?
Personal note: I use the animal versions; vegan options are available for protein and omega-3.
Protein:
Choose whey isolate if you tolerate dairy and want fast absorption.
Choose 100% plant if you prefer plant-based or are sensitive to dairy.
Omega-3:
Choose standard fish-oil omega-3 for a higher EPA+DHA dose.
Choose Vegan Omega-3 (algae-based) if you’re plant-only.
Creatine:
Stick with Creapure® monohydrate—simple, proven, 5 g/day.
FAQs
Do I need a loading phase for creatine? Not required. Daily 5 g builds up within a few weeks.
When should I take protein? Anytime that helps you hit daily needs; pre- and post-workout are convenient anchors.
Will omega-3 make me feel different right away? Most notice subtler benefits (mental clarity, fewer post-workout aches) over weeks. Consistency is key.
The quality difference (why I trust Momentous)
NSF Certified for Sport® / Informed Sport; every batch third-party tested.
No proprietary blends; fully disclosed, clinically relevant doses.
Transparent sourcing (e.g., Creapure® creatine; small-fish omega sourcing).
Trusted by pro & collegiate teams across the NFL, NBA, MLB, and Olympic circles.
Ready to build your foundation?
Start with the Momentous 3: protein, creatine, omega-3—then stay consistent for 30 days and see how you feel.
Shop my links:
All three products: Shop Momentous 3
Whey Protein: Shop Whey Protein
Plant-Based Protein: Shop Plant Protein
Travel Pack Protein: Shop Protein Travel Packs
Creatine: Shop Creatine
Creatine Travel Packs: Shop Creatine Travel Packs
Omega-3: Shop Omega-3
Vegan Omega-3: Shop Vegan Omega-3
References & further learning
Lo Myrick helps ambitious humans perform better—translating science into simple habits for strength, focus, and sustainable well-being
Disclosure: This post references recommendations Dr. Andrew Huberman has shared publicly and as a Momentous Expert. This article reflects my personal experience and opinion; it wasn’t written or approved by Dr. Huberman. If you purchase via my link, I may earn a commission at no extra cost to you. Not medical advice. Consult your healthcare provider if you have medical conditions or take medications.
