
Essentials: Food & Supplements for Brain Health & Cognitive Performance
from Huberman Lab
by Scicomm Media
Published: Thu Sep 11 2025
Show Notes
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
Food & Brain Health
Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine
Acetylcholine & Focus, Tool: Dietary Choline
Creatine & Brain Health, Tool: Creatine Supplementation
Sponsor: David
Anthocyanins & Brain Function, Tool: Blueberries & Berries
Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings
Brain-Boosting Nutrients, Foods & Supplements
Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability
Gut, Nutrients & Subconscious Signaling
Learned Food Preferences
Sponsors: AGZ by AG1 & LMNT
Food & Learned Associations, Tool: Unpair Artificial Sweeteners
Belief Effects, Satiety, Tool: Rewiring Food Preferences
Recap & Key Takeaways
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