How much EPA should I aim for daily for brain health?

For cognitive function, it's recommended to aim for at least 1.5 grams of EPA per day, ideally between 2 to 3 grams.

What is the recommended daily intake of choline for brain function?

Most people should aim for between 500 milligrams and 1 gram (1000 milligrams) of choline per day, with eggs being a particularly rich source.

What is the optimal daily dose of creatine for cognitive benefits?

The threshold level for creatine supplementation to achieve cognitive benefits appears to be at least 5 grams per day, commonly taken as creatine monohydrate.

What are the three main signals that drive our food choices?

The three main signals are subconscious signals from the gut related to nutrient content, the metabolic accessibility of a food (how easily it converts to energy for the brain), and the signal of belief (what we perceive the food can do for us).

How does the brain regulate food preference and taste?

Food preference is influenced by taste on the tongue, subconscious signals from gut neurons (neuropod cells) that detect nutrients and trigger dopamine release, and learned associations between tastes and metabolic outcomes.

Can artificial sweeteners impact blood sugar management?

Yes, studies show that consuming artificial sweeteners, especially when paired with foods that raise blood glucose, can lead to increased insulin secretion later on, potentially disrupting blood sugar management. It's advised to consume them separately from high-glucose foods.

How long does it take to change food preferences?

The data suggests that changing subjective taste perception and preference for certain foods can occur within a short period, around 7 to 14 days, by consistently pairing less palatable healthy foods with those that provide metabolic benefits.

Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials

Andrew Huberman

Science & Technology4 min read33 min video

Sep 11, 2025|300,886 views|8,602|274

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Key Moments

TL;DR

Optimize brain health and cognitive function with specific nutrients like omega-3s, choline, and creatine, and understand how taste and gut signals shape food choices.

Key Insights

Brain structure and neuron integrity rely heavily on structural fats, particularly omega-3 fatty acids (EPA and DHA).

Key nutrients like choline (for acetylcholine and focus), creatine (for brain energy and mood pathways), and anthocyanins (from berries, for brain function and anti-inflammation) are vital.

Phosphatidylserine supports neuronal function, and glutamine may help offset sugar cravings by signaling satiety.

Food preferences are driven by three main signals: taste perception, gut-brain signaling about nutrient content, and learned beliefs about a food's effects.

The gut-brain axis plays a crucial role, with specific gut neurons sensing nutrient content and triggering dopamine release, influencing cravings and reward.

Learned associations and belief effects significantly impact physiological responses to food, including blood sugar regulation and insulin release, demonstrating the brain's ability to rewire taste and preference.

ESSENTIAL NUTRIENTS FOR BRAIN STRUCTURE AND FUNCTION

The foundation of brain health lies in its structure, primarily composed of fat and water. Nerve cells, or neurons, possess double-layered membranes made of structural fats, crucial for regulating electrical activity and communication. Essential fatty acids, particularly omega-3s like EPA and DHA, are vital for maintaining the integrity of these neuronal membranes. While omega-6s are abundant in most diets, sufficient omega-3 intake is often lacking, highlighting the importance of consuming fatty fish, chia seeds, or walnuts, or considering supplementation to reach optimal levels for cognitive function and long-term brain health.

SUPPLEMENTS AND FOODS THAT BOOST COGNITION

Beyond essential fats, several other compounds directly support brain function. Phosphatidylserine, found in meats and fish, is integral to neuronal health. Choline, abundant in egg yolks, is critical for the synthesis of acetylcholine, a neuromodulator essential for focus and concentration. Creatine, found in meat or accessible via supplementation, serves as an energy source for the brain and may enhance frontal cortical circuits involved in mood and motivation. Anthocyanins, present in dark berries, have shown benefits for brain function, potentially through anti-inflammatory pathways, while glutamine, an amino acid found in protein-rich foods and dairy, may help reduce sugar cravings by signaling satiety to the brain.

THE THREE CHANNELS OF FOOD CHOICE AND PREFERENCE

Our food choices are shaped by a complex interplay of three primary signals. The first is taste, the direct sensory experience on the tongue through receptors for sweet, sour, salty, bitter, and umami. This information is transduced into electrical signals and sent to the brain's insular cortex, which processes internal bodily states. The second signal is subconscious and originates from the gut, where specialized neurons called neuropod cells detect nutrient content (amino acids, sugars, fats) and send signals to the brain, influencing motivation and reward seeking through dopamine release.

THE ROLE OF BELIEF AND LEARNED ASSOCIATIONS IN FOOD REWARD

The third, and perhaps most intriguing, signal influencing food preference is the belief system, or learned association. This pathway involves how our brain connects a particular taste or sensory experience with a predicted metabolic outcome, such as increased blood glucose or dopamine release. Experiments show that artificial sweeteners, initially less preferred, can elicit a dopamine response and increase preference with repeated consumption, even without caloric intake. This highlights that our brain seeks metabolic activity, and these learned associations can be surprisingly powerful in shaping what we perceive as rewarding and tasty.

UNDERSTANDING AND MANIPULATING FOOD REWARD SYSTEMS

The brain's reward system, particularly dopamine, plays a significant role in food seeking and preference. While initially drawn to fat and sugar for survival reasons, this system is remarkably adaptable. The pairing of artificial sweeteners with calorie-rich foods, for instance, can alter blood sugar management and insulin response, demonstrating how learned associations can influence physiological processes. Studies show that beliefs about a food's nutritional content, even when the food is identical, can significantly impact blood glucose and insulin responses, underscoring the powerful influence of perception on our body's reaction to food.

STRATEGIES FOR RESHAPING FOOD PREFERENCES FOR BRAIN HEALTH

Leveraging the plasticity of our food preference systems allows us to cultivate a liking for healthier foods. By consistently pairing nutrient-dense, brain-supporting foods with those that provide a satisfying metabolic response, we can rewire our perception of taste and reward. Within approximately 7 to 14 days, regularly consuming such pairings can lead to a subjective experience of increased palatability for the healthier options. This understanding is critical for navigating the diverse 'food wars' and developing sustainable dietary habits that benefit both immediate cognitive function and long-term brain health.

Mentioned in This Episode

●Supplements

●Products

●Organizations

●Books

●Concepts

●People Referenced

Common Questions

The video highlights essential fatty acids like EPA and DHA (omega-3s), phosphatidylserine, choline (especially from eggs for acetylcholine synthesis), creatine, and anthocyanins found in berries. Glutamine is also mentioned for its role in satiation and potentially offsetting sugar cravings.

Topics

Food Preferences Nutrient Intake Anthocyanins Blood Glucose

Mentioned in this video

productwalnuts

A plant-based source of EPA (omega-3 fatty acids).

productcottage cheese

A food source rich in glutamine.

productfish

A primary source of omega-3 fatty acids and phosphatidylserine, beneficial for brain health.

conceptneuropod cells

Specialized neurons in the gut that are sensitive to amino acids, sugars, and fatty acids, sending signals to the brain that influence food preference and dopamine release.

productbeans

A vegetable source of glutamine.

personAaliyah Crumb

A colleague at Stanford whose studies explored bodily responses to food, including insulin release and hormone signaling, based on beliefs about the food's nutritional content.

bookAnnual Reviews of Psychology

A journal in which the review paper 'Rethinking Food Reward' was published.

personMark Shaker

Co-author of the review paper 'Rethinking Food Reward'.

productchia seeds

A plant-based source of EPA (omega-3 fatty acids).

productcabbage

A vegetable source of glutamine.

productparsley

A vegetable source of glutamine.

productsoybeans

A plant-based source of EPA (omega-3 fatty acids).

bookRethinking Food Reward

A review paper published in the Annual Reviews of Psychology in 2019 by Ivan Dear Ruo, Mark Shaker, and Dana Small, delving into food reward and reinforcement mechanisms.

personDana Small

Co-author of the review paper 'Rethinking Food Reward'.

supplementEggs

supplementBlueberries

foodSpinach