Huberman Lab Essentials: Food & Supplements for Brain Health & Cognitive Performance
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Sep 11, 2025 Discover the brain-boosting power of nutrients like omega-3 fatty acids, phosphatidylserine, and choline. Learn how foods like blueberries enhance cognitive performance. Explore the intriguing connection between taste perception, gut signaling, and our food cravings. Gain practical tips for reshaping your dietary preferences towards healthier options. Delve into the science of how learned associations influence what we eat and how these choices impact brain function.
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Structural Fats Power Neurons
- Brain cell membranes are made of structural fats, not storage fat, and require specific dietary lipids to remain healthy.
- Supporting these membrane lipids through diet or supplements preserves neuronal function and cognition.
Get Enough Omega-3s Daily
- Consume more omega-3s (EPA/DHA) from fish, seeds, walnuts, or supplements to reach ~1.5–3 g EPA per day for cognitive support.
- Consider supplementation if you don't eat fish regularly to hit therapeutic levels.
Support Membranes With Phosphatidylserine
- Eat phosphatidylserine–rich foods like meat and fish or take a low-cost supplement to support neuronal membranes.
- Use supplementation if dietary intake is insufficient to boost neuronal lipid support.