Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Andrew Huberman
Sep 11, 2025
Episode description
In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health.
I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices.
Episode show notes: https://go.hubermanlab.com/Nyby76Z
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/E7W4OQfJWdw
Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
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*Timestamps*
00:00:00 Food & Brain Health
00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine
00:05:11 Acetylcholine & Focus, Tool: Dietary Choline
00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation
00:08:26 Anthocyanins & Brain Function, Tool: Blueberries & Berries
00:09:37 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings
00:11:33 Brain-Boosting Nutrients, Foods & Supplements
00:13:48 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability
00:18:15 Gut, Nutrients & Subconscious Signaling
00:20:41 Learned Food Preferences, Tool: Unpair Artificial Sweeteners
00:26:34 Belief Effects, Satiety, Tool: Rewiring Food Preferences
00:31:53 Recap & Key Takeaways
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Mindsip insights from this episode:
Fuel brain function with essential fatty acids
The integrity of your brain's nerve cells comes from structural fat, not storage fat, making essential fatty acids a critical food element for brain function.
Decode subconscious gut signals to manage cravings
Specialized 'neuropod' cells in your gut subconsciously sense the nutrient content of food and trigger dopamine release in the brain, making you seek more of those foods.
Time artificial sweeteners to maintain blood sugar balance
To avoid disrupting your blood sugar management, it is best to consume artificial sweeteners away from any food that raises blood glucose levels.
Shape your biology with beliefs about food
What you are told about a food's contents can directly impact your physiological response, such as your insulin and blood glucose levels, even if the food is identical.
Rewire food preferences by pairing healthy options for taste transformation
You can train yourself to enjoy healthy foods by repeatedly pairing them with something that provides a metabolic shift, which can change your subjective taste experience in about 7 to 14 days.
Use glutamine to curb sugar cravings
Glutamine can help offset sugar cravings because specialized neurons in your gut sense it and send subconscious satiety signals to your brain.
Supplement with creatine to boost cognitive function
Supplementing with at least 5 grams of creatine monohydrate per day has been shown to improve cognition, especially for those who don't get it from meat.
Increase EPA intake to 2-3 grams daily for brain health
For cognitive benefits, you should aim to get 2 to 3 grams of EPA per day, which is more than most people consume.
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