Essentials: Food & Supplements for Brain Health & Cognitive Performance

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