Andrew Huberman on Vitamin D3
8 episodes · 11 references · 2021–2026
- Huberman takes vitamin D3 daily and considers it one of the foundational supplements alongside omega-3s, zinc, and magnesium - Recommends 1,000–5,000 IU daily for most people, with blood testing to dial in the dose - Cites benefits for immune function, hormone production, and inflammation reduction; warns against exceeding 10,000 IU without monitoring
Consumption
- Takes D3 daily using a liquid dropper at approximately 5,000 IU per day - Lists D3 among his core "conventional" supplements alongside fish oil and zinc - Has supplemented with vitamin D consistently for years as part of his zinc/magnesium/D3 stack
Benefits
- Reduces risk of acute respiratory tract infections, though the effect size is small to moderate - Part of the "Golden Three" (omega-3s, vitamin D, magnesium) recommended by Andy Galpin for reducing inflammation - Supports healthy testosterone and estrogen production in proper ratios alongside zinc and magnesium
Best Practices
- Recommends starting at 1,000–3,000 IU daily and potentially going up to 5,000 IU based on individual needs - Emphasizes measuring blood vitamin D levels to determine the right dose rather than guessing - States 1,000–2,000 IU per day is probably safe for most people as a baseline buffer
Cautions
- Warns against taking 10,000+ IU daily, which could be detrimental if levels are already sufficient - Stresses the importance of not overdosing and checking existing vitamin D status before supplementing - No references to specific adverse effects or contraindicated populations beyond the general overdose warning
“I take a lot of supplements but most of them are of the kind of conventional kind, right? You know, fish oil, some D3, some zinc.”
Andrew Huberman - TRT, PEDs, Maxing Out Natural T, Supplements, Diet, Sleep & Hormones Deep Dive
“I personally have supplemented with zinc, magnesium, and vitamin D for years.”
The Science of How to Optimize Testosterone & Estrogen
“Vitamin D supplementation did reduce the risk of acute respiratory tract infection among all the participants; however, the degree of prevention was small to moderate.”
How to Prevent & Treat Colds & Flu
“The kind of Golden Three according to Andy Galpin and the ones that he recommends are sufficient omega-3s, Vitamin D, and in some cases magnesium malate. These are tools that one can use to reduce inflammation.”
Science of Muscle Growth, Increasing Strength & Muscular Recovery
“Certain collections of nutrients are useful for promoting testosterone and estrogen production in their proper ratios. Those things are vitamin D, zinc, magnesium, et cetera.”
The Science of How to Optimize Testosterone & Estrogen
“There's some evidence that vitamin D is required for proper production and in some cases can increase levels of oxytocin when supplemented.”
The Science of Emotions & Relationships
“I make sure that I get enough D3, typically from the dropper, 5,000 IU per day approximately.”
Supplements for Longevity & Their Efficacy | Dr. Peter Attia
“Supplementing with anywhere from 1,000 to 2,000 IU of vitamin D per day is probably safe for most people and will buffer that level of vitamin D in their system.”
How to Prevent & Treat Colds & Flu
“Is that reasonable? 1,000 to 5,000 IUs for most people will be reasonably safe.”
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
“If you're going to supplement with vitamin D, probably start at the lower end of supplementation like 1,000 to 3,000 IU, maybe 5,000 IU. Best would be to measure your vitamin D levels.”
How to Improve Skin Health & Appearance
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