Huberman Lab: Nutrients For Brain Health & Performance

Practical

• Food sources for

  • Choline: eggs

  • Omega 3s: salmon, chia seeds

  • Phosphatidylserine: fish, cabbage

• Eat fat

• Eat blueberries

Theory

• Use food as main source and supplements as a backup

• Fat is the most important element for brain function

• Choline (500mg-1g per day) supports brain health and focus

  • The best food source of choline is eggs

• Omega 3s

  • Supplement with EPA & omega-3 if you don’t consume enough fish (1.5-2g EPA)

  • Foods high in omega 3s to consume daily: mackerel, salmon, herring, oysters, caviar

  • Chia seeds are a good source too, but literature is mixed on efficacy of seafood vs plant-based

  • Most people are getting enough omega-6s in the diet but not enough omega 3s

• Phosphatidylserine (300mg per day) has also been shown to improve cognition and reduce cognitive decline

  • Food sources of phosphatidylserine: fish, cabbage

• Keep feeding window consistent day to day without extreme shifts in either direction

• Consuming 1-2 cups of blueberries per day has been shown to help cognition and potentially offsets cognitive decline

• Artificial sweeteners can make you crave sugary foods more