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Essentials: Food & Supplements for Brain Health & Cognitive Performance

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Essentials: Food & Supplements for Brain Health & Cognitive Performance

Huberman Lab

2025/09/11
Huberman Lab

Huberman Lab

2025/09/11
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

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

Highlights

This episode delves into the intricate connection between nutrition and brain health, exploring how specific nutrients influence cognitive function, focus, and long-term brain wellness. It also examines the biological and psychological mechanisms that shape food preferences, offering insights into how individuals can make more informed dietary choices.
00:00
Three key signals driving food choices: gut-brain signals, metabolic accessibility, and belief
01:32
Omega-3 fatty acids and phosphatidylserine are essential for brain function and can be supplemented for cognitive benefits.
05:11
Choline is essential for acetylcholine biosynthesis, which supports brain function and focus.
06:48
Creatine improves neuronal and brain function and should be taken at five grams per day for cognitive benefits.
09:41
Eating a cup or two of berries daily enhances well-being.
10:52
Glutamine may enhance immune function and reduce sugar cravings by triggering satiety signals in the brain
18:17
The brain can decouple taste preference from reward systems and rewire taste sense
19:36
Neuropod cells sense food types and send signals to the brain via the nodose ganglion
21:56
The subconscious pursuit of metabolic neuronal activity drives food choices beyond taste.
23:38
AGZ by AG1 is introduced as a clinically supported sleep supplement.
29:45
Consuming artificial sweeteners away from glucose foods helps maintain blood sugar control
30:18
Belief effect influences physiological responses to food
35:57
Taste, gut, and brain events influence food choices.

Chapters

Food & Brain Health
00:00
Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine
01:32
Acetylcholine & Focus, Tool: Dietary Choline
05:11
Creatine & Brain Health, Tool: Creatine Supplementation
06:48
Sponsor: David
08:26
Anthocyanins & Brain Function, Tool: Blueberries & Berries
09:41
Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings
10:52
Brain-Boosting Nutrients, Foods & Supplements
12:48
Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability
15:03
Gut, Nutrients & Subconscious Signaling
19:30
Learned Food Preferences
21:56
Sponsors: AGZ by AG1 & LMNT
23:36
Food & Learned Associations, Tool: Unpair Artificial Sweeteners
26:16
Belief Effects, Satiety, Tool: Rewiring Food Preferences
30:18
Recap & Key Takeaways
35:48

Transcript

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and oph...