Andrew Huberman, a professor who stresses he is not a physician, lays out a framework for deciding whether to supplement at all. He ranks health layers as behavior first, nutrition second, supplements third and prescription drugs fourth, and says the right dose may be zero, for example if you already sleep well. For people spending about $100 or more a month, he suggests a broad foundational product before any targeted one.
For targeted goals he favors single ingredients, tested one at a time for about a week. For sleep: myo-inositol (900 mg) for night waking, magnesium threonate or bisglycinate and apigenin for falling asleep, and theanine (100-400 mg), but he dislikes melatonin. For hormones: Fadogia agrestis (600 mg, cycled) and Tongkat Ali (200-600 mg). For focus: alpha-GPC (300-600 mg) and L-tyrosine. His top single pick is omega-3 fish oil with at least 1 g of EPA daily.