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

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. Episode show notes: https://go.hubermanlab.com/Nyby76Z Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/E7W4OQfJWdw Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *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 Anthocyanins & Brain Function, Tool: Blueberries & Berries 00:09:37 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings 00:11:33 Brain-Boosting Nutrients, Foods & Supplements 00:13:48 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability 00:18:15 Gut, Nutrients & Subconscious Signaling 00:20:41 Learned Food Preferences, Tool: Unpair Artificial Sweeteners 00:26:34 Belief Effects, Satiety, Tool: Rewiring Food Preferences 00:31:53 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer