How much EPA omega-3 fatty acids should I consume daily for brain health?

For optimal cognitive function and mood, it is recommended to ingest at least 1.5 grams, and ideally up to 2 or even 3 grams, of EPA essential fatty acids per day. This can be achieved through foods like fish, chia seeds, walnuts, soybeans, or supplements like fish oil, krill oil, or algae-based EPA.

What is the role of choline in brain function and where can I find it in my diet?

Choline is vital for the production of acetylcholine, a neuromodulator that enhances focus and alertness. The primary dietary source is eggs, particularly egg yolks. Other sources include potatoes, nuts, seeds, grains, and fruits. Most people should aim for 500 milligrams to a gram of choline per day.

Can creatine supplementation improve cognitive function?

Yes, creatine supplementation, particularly 5 grams per day of creatine monohydrate, has been shown to enhance brain function. This effect is especially notable in individuals who do not consume meat, but can also benefit those who do. Creatine acts as a fuel source in the brain and can impact mood regulation.

What are anthocyanins and how do they benefit the brain?

Anthocyanins are compounds found in dark, thin-skinned berries like blueberries and blackberries. Studies suggest they improve brain function by reducing DNA damage, lowering inflammation, and offsetting cognitive decline, improving verbal learning and memory in elderly individuals. Consuming 60-120 grams of fresh berries daily or supplementing with 400-600mg of anthocyanin extract is suggested.

How does glutamine impact brain health and sugar cravings?

Glutamine is an amino acid that can enhance immune system function and appears to offset some cognitive deficits caused by oxygen deprivation, similar to effects seen at high altitude or with sleep apnea, by reducing inflammation. Additionally, glutamine-sensing neurons in the gut signal satiation to the brain, helping to offset sugar cravings.

What are the three main channels that drive our food choices and preferences?

Our food choices are driven by three main channels: the conscious taste on our tongue and mouth (sweet, bitter, umami, salty, sour), subconscious signals from neuropod cells in our gut that sense nutrient content and trigger dopamine release, and learned associations based on what we believe a food will do for us.

How do artificial sweeteners affect blood sugar management?

Artificial sweeteners, when consumed alone, do not raise blood glucose or insulin. However, if consumed with foods that do raise blood glucose, they can disrupt blood sugar management by causing an increased insulin release later, even when only the sweetener is consumed. This can significantly impair insulin sensitivity and increase the risk of type 2 diabetes.

How can I rewire my food preferences to enjoy healthier foods more?

You can rewire your food preferences by intentionally pairing foods you want to consume for health benefits, but find somewhat unpalatable, with foods that appropriately shift your brain's metabolism (e.g., raise blood glucose or provide ketones). This conditioning can lead to a subjective experience of better taste and increased desire for the healthy food within 7-14 days.

What is the 'belief effect' in relation to food and physiology?

The 'belief effect' demonstrates that your subjective thoughts and beliefs about what a food will do for you can directly impact physiological measures like blood sugar and insulin release. For example, people told a milkshake was high-calorie showed greater insulin and blood glucose responses than those told it was low-calorie, even if the milkshake was identical.

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Nutrients For Brain Health & Performance | Huberman Lab Podcast #42

Andrew Huberman

Science & Technology3 min read102 min video

Oct 18, 2021|1,505,047 views|32,698|1,657

andrew huberman huberman lab podcast huberman podcast dr. andrew huberman neuroscience huberman lab brain health diet foods for the brain brain food foods for brain health

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Key Moments

TL;DR

Explore nutrients for brain health, including Omega-3s, creatine, and choline, and understand how to reshape food preferences.

Key Insights

Key nutrients like Omega-3 fatty acids (EPA/DHA), phosphatidylserine, choline, creatine, and anthocyanins directly support neuron structure and function.

Dietary intake of these nutrients is crucial, with sources including fatty fish, eggs, berries, and supplements.

Food preference is driven by three main signals: taste receptors, subconscious gut signals about nutrient content, and learned belief associations.

Artificial sweeteners can disrupt insulin management if consumed with carbohydrate-rich foods, leading to potential pre-diabetic states.

Beliefs about food, not just taste or calorie content, significantly influence physiological responses like insulin release and perceived satisfaction.

Food preferences are plastic and can be reshaped over time by pairing desired healthy foods with those that influence brain metabolism, leveraging belief systems.

FOUNDATIONAL ELEMENTS FOR BRAIN HEALTH

Prior to focusing on specific nutrients, Andrew Huberman emphasizes the critical role of foundational health practices for optimal brain function. Quality sleep and regular cardiovascular exercise (150-180 minutes per week) are paramount. Sleep is essential for direct brain repair and function, while exercise ensures adequate oxygen and nutrient delivery to the brain via a healthy vascular system. These modulatory factors, though indirect, are indispensable for cognitive well-being.

ESSENTIAL NUTRIENTS FOR NEURONAL STRUCTURE

The fundamental building blocks of neurons are fats, specifically Omega-3 fatty acids (EPA and DHA). These essential fatty acids are crucial for maintaining the integrity of neuronal membranes, which regulate electrical activity and communication. Most people do not consume enough Omega-3s, highlighting the importance of dietary sources like fatty fish (mackerel, salmon, sardines) or supplementation to achieve optimal brain function and mood.

KEY NEURONAL SUPPORT COMPOUNDS

Beyond Omega-3s, phosphatidylserine and choline are vital for brain health. Phosphatidylserine, found in meats and fish, has been shown to improve cognition and reduce cognitive decline. Choline is essential for the biosynthesis of acetylcholine, a neuromodulator critical for focus and alertness, with eggs being a particularly rich source. Ensuring adequate intake of these compounds supports cognitive processes and overall brain integrity.

CREATINE AND ANTHOCYANINS FOR COGNITION

Creatine, commonly known for its role in muscle performance, also plays a significant role in brain function, acting as an energy source for neurons and potentially enhancing mood regulation and motivation. Supplementation of five grams per day is often recommended, especially for those not consuming meat. Anthocyanins, found in dark berries like blueberries, offer neuroprotective benefits, including reduced DNA damage and improved verbal learning, supporting cognitive function.

GLUTAMINE AND GUT-BRAIN CONNECTION

Glutamine, an amino acid found in protein-rich foods and some vegetables, is linked to immune function and may help offset sugar cravings by signaling satiety to the brain. Furthermore, emerging research suggests glutamine can mitigate cognitive deficits associated with hypoxia, such as those experienced during sleep apnea. This highlights the intricate connection between gut health, nutrient signaling, and cognitive performance.

THE THREE SIGNALS DRIVING FOOD PREFERENCE

Our food choices are governed by three primary signals: the taste and sensory experience in the mouth, subconscious signals from gut neurons responding to nutrient content, and the learned association or belief about a food's value. While taste is important, the brain's interpretation of these signals, particularly the metabolic activity they predict, ultimately drives our cravings and preferences.

REWIRE YOUR RELATIONSHIP WITH FOOD

Food preferences are remarkably plastic and can be reshaped. Artificial sweeteners, especially when consumed with carbohydrate-rich foods, can disrupt insulin management and negatively impact metabolic health. Conversely, positive food preferences can be cultivated by pairing healthy, less palatable foods with those that robustly increase brain metabolism. This process, leveraging belief and conditioning, can shift subjective taste experiences within weeks, making healthy choices more enjoyable.

THE POWER OF BELIEF IN FOOD CONSUMPTION

Beliefs about food's impact, independent of its actual composition, can significantly alter physiological responses. For instance, being told a milkshake is nutrient-rich can elicit a stronger insulin response than consuming the identical shake with the belief it is low-calorie. This 'belief effect' demonstrates that our perception and expectations play a powerful role in how our bodies process and react to food, influencing everything from sugar cravings to overall metabolic health.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Drugs & Medications

●Studies Cited

●Concepts

●People Referenced

Brain Health & Food Preference Cheat Sheet

Practical takeaways from this episode

Do This

Aim for 1.5-3 grams of EPA omega-3s daily, from fish (mackerel, salmon, caviar) or plants (chia seeds, walnuts, soybeans).

Consider phosphatidylserine (300mg/day) for cognitive improvement and decline reduction, found in meats, fish, and cabbage.

Ensure sufficient choline intake (500mg-1g/day) from eggs (especially yolks), potatoes, nuts, seeds, grains, and fruits for focus.

Supplement with 5g/day of Creatine, especially if you don't consume meat, to enhance brain function.

Consume 60-120 grams of fresh dark berries (blueberries, blackberries) daily, or a 400-600mg anthocyanin supplement, to reduce DNA damage and offset cognitive decline.

Ingest 1-10 grams of glutamine daily, from foods like cottage cheese, beef, chicken, fish, dairy, eggs, beans, cabbage, spinach, and parsley, for cognitive function and to offset sugar cravings.

Consume 2-4 servings of low-sugar fermented foods daily (e.g., natto, sauerkraut) for a healthy gut microbiome, which supports healthy food seeking signals.

If consuming artificial sweeteners, do so away from any foods that raise blood glucose levels to prevent insulin management disruption.

Pair foods you want to consume more of, but find unpalatable, with foods that increase brain metabolism (blood glucose or ketones) to rewire your preference.

Avoid This

Do not consume artificial sweeteners in conjunction with foods that raise blood glucose, as this can disrupt insulin management and potentially lead to pre-diabetic states.

Avoid continuously eating progressively sweeter and highly palatable foods, as this can shift your dopamine system to only reward such foods, making healthier options less appealing.

Do not rely solely on capsule form probiotics for gut health, as fermented foods are often a more straightforward and complete way to support a healthy gut microbiome.

Recommended Daily Intake for Key Brain Nutrients

Data extracted from this episode

Nutrient	Recommended Daily Intake (Food/Supplement)	Primary Benefits
EPA Omega-3 Fatty Acids	1.5 - 3 grams	Enhances mood, offsets depression, supports cognitive function
Phosphatidylserine	300 milligrams (supplement)	Improves cognition, reduces cognitive decline
Choline	500 - 1000 milligrams	Supports focus and alertness via acetylcholine production
Creatine Monohydrate	5 grams (supplement)	Enhances brain function, assists with mild depression
Anthocyanins (from berries)	400 - 600 milligrams (supplement) OR 60 - 120 grams fresh blueberries	Reduces DNA damage, offsets cognitive decline, improves verbal learning and memory
Glutamine	1 - 10 grams (supplement)	Enhances immune function, cognitive function (especially for hypoxia), offsets sugar cravings

Common Questions

The most important food elements for long-term brain health are fats, specifically essential fatty acids like EPA omega-3s, which are crucial for the structural integrity of neurons. Phosphatidylserine and choline also play direct roles in maintaining neuron health and function.

Topics

Gut-Brain Axis Metabolic Health Brain-Health Neuroscience & the Brain Nutrition & Diet Mindset & Self-Improvement Cognitive Function Nutrition Science Dopamine System Food Preference

Mentioned in this video

Companies

Logitech

The company that put on the Rethink Education event where Andrew Huberman lectured on neuroplasticity.

Athletic Greens

A vitamin, mineral, and probiotic drink powder that Andrew Huberman has used since 2012 to cover foundational supplementation and support a healthy gut microbiome.

ROKA

A sponsor of the podcast that makes high-quality, lightweight eyeglasses and sunglasses designed for crystal clarity in varying light conditions and a good aesthetic.

Thorne

A supplement company partnered with the podcast, known for its high quality and stringent standards in supplement manufacturing, also a partner of major sports teams and the Mayo Clinic.

Supplements

EPA

A type of essential omega-3 fatty acid found in fish oil, krill oil, and algae, recommended for supporting mood, offsetting depression, and enhancing cognitive function. A daily intake of 1-3 grams is suggested.

Saccharin

A type of artificial sweetener mentioned in the context of gut microbiome disruption, though the specific effects vary depending on the sweetener type.

DHA

Another essential omega-3 fatty acid, often mentioned alongside EPA.

Glutamine

An amino acid available in protein-rich foods and supplements (1-10g/day), believed to enhance immune system function and cognitive function related to oxygen deprivation; also has a role in offsetting sugar cravings.

Alpha-GPC

A compound in the acetylcholine biosynthesis pathway that Andrew Huberman takes 2-3 times per week at 300 milligrams to enhance choline function, noting high dosages for cognitive decline studies.

Creatine

A compound derived from meat and supplements, known for enhancing muscle strength and water retention, also plays an important role in brain function by serving as a fuel source and potentially assisting with mild depression and cognition at 5 grams per day.

Vitamin D3K2

Supplements that are offered with Athletic Greens and are cited as important for hormonal health and cardiovascular function.

Phosphatidylserine

A lipid-like compound abundant in meats and fish, shown in studies to modestly improve cognition and reduce cognitive decline; a common supplemental dosage is 300 milligrams per day.

Stevia

A type of plant-based sweetener mentioned in the context of gut microbiome disruption, though the specific effects vary depending on the sweetener type.

People

Alia Crum

A colleague in the Psychology Department at Stanford who researched the 'belief effect' on physiological responses to food, showing how perception of a milkshake’s calorie content influenced insulin and blood glucose levels.

Dana Small

A researcher at Yale University and co-author of 'Rethinking Food Reward,' known for experiments on taste, food value, metabolism, and the impact of artificial sweeteners on blood sugar management.

Mark Schachter

A middle author of the review 'Rethinking Food Reward' with Ivan de Araujo and Dana Small.

R. Roschel

First author of a 2021 review on Creatine's role in brain function, particularly beneficial for non-meat eaters.

Justin Sonnenburg

Andrew Huberman's colleague at Stanford who conducted research on fermented foods and the gut microbiome, published in Cell.

Andrew Huberman

Host of the Huberman Lab Podcast, a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Robert Lustig

A pediatric endocrinologist at the University of California, San Francisco, known for his work on 'hidden sugars' in processed foods.

Chris Gardner

A colleague at Stanford involved in research about fermented foods and the gut microbiome.

Ivan de Araujo

A researcher at Mount Sinai School of Medicine and co-author of 'Rethinking Food Reward,' known for experiments on taste, food value, and metabolism's influence on food choices.

Studies & Research

Dalenburg et al. 2020

A paper by Dana Small's lab, published in 'Cell Metabolism' in March 2020, titled 'Short-term Consumption of Sucralose With, nut Not Without Carbohydrate, Impairs Neural and Metabolic Sensitivity to Sugar in Humans,' detailing the detrimental effects of artificial sweeteners paired with carbohydrates.

Sharma et al. 2018

A 2018 paper titled 'Obstructive Sleep Apnea Severity Affects Amyloid Burden In Cognitively Normal Elderly,' which highlights the negative impact of apnea on cognition.

Concepts

mesolimbic reward pathway

A brain pathway involving dopamine, the nucleus accumbens, and the hypothalamus, which drives motivation and reward seeking related to food.

Acetylcholine

A neuromodulator in the brain that enhances focus and alertness by modulating neuronal activity; its production relies on choline.

Nodose ganglion

A cluster of neurons that sends electrical signals from gut neuropod cells to the brain, triggering dopamine release in response to nutrient content.

Anthocyanins

Compounds abundant in dark, thin-skinned berries like blueberries and blackberries, shown to reduce DNA damage and slightly offset cognitive decline in elderly people, with supplemental dosages of 400-600mg daily suggested for cognitive effects.

Aspartame

A type of artificial sweetener mentioned in the context of gut microbiome disruption, though the specific effects vary depending on the sweetener type.

Arcuate Nuclei

Areas within the hypothalamus that respond to hormones and neural signals to regulate eating behaviors, acting as an 'accelerator and brake on eating.'

Sucralose

An artificial sweetener whose short-term consumption with carbohydrates was shown to impair neural and metabolic sensitivity to sugar in humans.

Nucleus Accumbens

A brain region involved in the mesolimbic reward pathway, activated by dopamine increase associated with sweet taste and blood glucose elevating foods.

dihydrotestosterone

A hormone potentially influenced by Creatine, which is involved in hair loss; individuals sensitive to DHT might experience hair loss with Creatine supplementation.

Drugs & Medications

2-deoxyglucose

A compound used in experiments that prevents glucose from being metabolized by neurons, demonstrating that neuronal metabolic activity is critical for food's rewarding properties, not just blood glucose increase.

Organizations

University of California, San Francisco

The institution where Dr. Robert Lustig is a pediatric endocrinologist.

Yale University

The institution where Dana Small conducts her research.

Stanford University

The university where Andrew Huberman, Justin Sonnenburg, Chris Gardner, and Alia Crum conduct their research.

Nature

A top-tier scientific journal that previously published research on artificial sweeteners disrupting the gut microbiome.

Cell

A top-tier scientific journal that published a recent study showing the benefits of ingesting fermented foods for gut microbiome health.

Mayo Clinic

A renowned medical center that partners with Thorne supplements, indicating Thorne's high quality standards.

Stanford School of Medicine

The institution where Andrew Huberman holds his professorships.

Mount Sinai School of Medicine

The institution where Ivan de Araujo conducts his research.

Software & Apps

Headspace

A meditation app backed by 25 peer-reviewed studies, which Andrew Huberman uses for consistent meditation practice to reduce stress, improve sleep, and enhance cognition.

HubermanLab.com

The website where additional information about dopamine and other topics from the podcast can be found.

Thorne.com/u/Huberman

A specific URL for checking out supplements from Thorne and receiving a discount.

Books

Rethinking Food Reward

A review written by Ivan de Araujo, Mark Schachter, and Dana Small, published in 'Annual Reviews of Psychology' in 2019, which explores how food perception impacts the brain and body, and how to reshape food preferences.

Cell Metabolism

A scientific journal where the Dalenburg et al. 2020 study on sucralose was published.

Annual Reviews of Psychology

The journal where the 'Rethinking Food Reward' review was published in 2019.

Media

Mastering Your Sleep

Episode two of the Huberman Lab Podcast, dedicated to the importance of sleep for mental and physical health.