Essentials: Food & Supplements for Brain Health & Cognitive Performance

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 11 September 2025

⏱️ 36 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman 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 Sponsor: David 00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries 00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings 00:12:48 Brain-Boosting Nutrients, Foods & Supplements 00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability 00:19:30 Gut, Nutrients & Subconscious Signaling 00:21:56 Learned Food Preferences 00:23:36 Sponsors: AGZ by AG1 & LMNT 00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners 00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences 00:35:48 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to Huberman Lab Essentials,
0:02.3	where we revisit past episodes
0:04.4	for the most potent and actionable science-based tools
0:07.6	for mental health, physical health, and performance.
0:12.0	I'm Andrew Huberman, and I'm a professor
0:13.7	of neurobiology and ophthalmology
0:15.4	at Stanford School of Medicine.
0:17.5	Today, we are talking all about food and the brain.
0:20.7	We are going to talk about foods that are good for your brain
0:24.0	in terms of focus, in terms of brain health generally,
0:27.1	and the longevity of your brain,
0:29.1	your ability to maintain cognition and clear thinking over time.
0:33.6	We are also going to talk about why
0:35.9	and how you prefer certain foods to others. And I'm going to talk about why and how you prefer certain foods to others.
0:39.0	And I'm going to talk about the three major signals
0:41.4	that combine to drive your food choices.
0:45.1	One of those signals comes from your gut
0:47.5	and is completely subconscious.
0:49.8	These are neurons in your gut that are sending signals
0:52.3	to your brain that you are unaware of about
0:54.6	the nutrient contents of the foods that you were eating. The second signal is how metabolically
1:01.0	accessible a given food is, meaning how readily that food can be converted into energy that
	...

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