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

Episode description

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.

#brain

#fatty-acid

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.

#dopamine

#gut

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.

#glucose

#nutrition

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.

#glucose

#placebo

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.

#metabolism

#nutrition

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.

#glutamine

#sugar

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.