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

Omega-3 Benefits

Andrew Huberman emphasizes the critical role of Omega-3 fatty acids, particularly EPA, in maintaining cognitive function and enhancing mood. He notes that many people lack sufficient Omega-3s in their diet, which can be supplemented through fish oils or plant-based sources like chia seeds and walnuts 1 2. Omega-3s are not only beneficial for brain health but also support cardiovascular health, although the ideal dosage for this is debated 2.

Ingesting at least one, or two, or even three grams per day of EPA form of essential fatty acid can have effects, positive effects, on mood and wellbeing that are at least on par with some of the major antidepressant treatments out there, but without similar side effects.

--- Andrew Huberman

Huberman personally prefers liquid fish oil due to its affordability and ease of use, aiming for two to three grams of EPA daily 3.

   

Creatine Insights

Creatine emerges as a significant supplement for enhancing brain function and mood regulation. Andrew Huberman explains that creatine, commonly known for its use in fitness, also serves as a fuel source for the brain, potentially aiding in mood regulation and cognitive enhancement 4. He highlights that creatine supplementation is particularly beneficial for those not consuming meat, with a recommended dose of five grams per day 4.

Creatine can actually be used as a fuel source in the brain. And there's some evidence that it can enhance the function of certain frontal cortical circuits that feed down onto, or rather, connect to, areas of the brain that are involved in mood regulation and motivation.

--- Andrew Huberman

Huberman personally takes creatine as a baseline support for his neurons, despite not actively seeking it from dietary sources 5.

   

Anthocyanins

Anthocyanins, found in dark-skinned berries like blueberries and blackberries, are highlighted for their cognitive benefits. Andrew Huberman discusses studies showing that these compounds can reduce DNA damage and cognitive decline, particularly in the elderly 6. He notes that while fresh berries are ideal, supplements can provide a viable alternative when berries are out of season or expensive 7.

Anthocyanins actually have some really nice data to support the fact that they improve brain function.

--- Andrew Huberman

For those opting for supplements, a daily dose of 400 to 600 milligrams of anthocyanins is suggested to achieve cognitive benefits 6.

   

Phosphatidylserine

Phosphatidylserine, a lipid-like compound found in meats and fish, is another nutrient supporting brain health. Andrew Huberman explains that while supplementation can enhance cognition and reduce cognitive decline, it is not necessary for those consuming adequate amounts of fish and meat 8. He mentions that 300 milligrams per day is the typical supplementation dose used in studies showing cognitive benefits 8.

Phosphatidylserine is something that, nowadays, people are supplementing. It's a lipid-like compound that, at least in three studies, have been shown to improve cognition.

--- Andrew Huberman

Huberman also points out that phosphatidylserine can be sourced from cabbage, particularly in fermented forms like sauerkraut 8.