Essentials: Food & Supplements for Brain Health & Cognitive Performance

Understanding the dietary components that support brain health and cognition can help maintain and enhance neurological function, according to Andrew Huberman and other experts in the field.

Essential Fatty Acids and Phospholipids Maintain Neuron Health

Neurons have an external layer composed of structural fats vital for electrical activity. Andrew Huberman underscores the importance of consuming essential fatty acids and phospholipids for healthy brain function.

Fish, Chia Seeds, and Walnuts Provide 1.5-3 Grams of Omega-3 Like EPA

Omega-3s and omega-6s, crucial for neuron health, are lacking in most diets. Huberman suggests ingesting 1.5-3 grams of omega-3s through sources such as fish, chia seeds, walnuts, soybeans, and other plant-based foods. Fish, a high omega-3 food source, should be eaten regularly for brain health.

Phosphatidylserine In Meats and Fish Supports Neuronal Function

Huberman also highlights phosphatidylserine, which is abundant in meats and fish, and supports neuronal function. He notes phosphatidylserine can be supplemented for higher concentration.

Choline Is Crucial for Acetylcholine Biosynthesis, Vital for Focus and Concentration

Furthermore, choline, essential for acetylcholine biosynthesis crucial for focus and concentration, can be found in egg yolks. It is also available in lower amounts in potatoes, nuts, seeds, grains, and fruit.

Creatine May Boost Brain Function and Enhance Mood Circuits

Huberman cites creatine as supportive of brain function, especially in motivation and mood regulation circuits. A daily supple ...

The complex relationship between what we eat and its influence on our health and food preferences is mediated by intricate gut-brain signaling processes.

Gut Neurons Detect Nutrients, Signaling Brain on Food Quality

Gut neurons, intricately involved in nutrient detection, are key players in shaping our dietary habits by signaling our brain subconsciously.

Gut Signals Prompt [restricted term], Driving Us to Seek Foods

Neurons in our gut sense the amino acid, fat, and sugar content of foods, sending subconscious signals to the brain to influence our cravings and satiation. When glutamine sensing neurons in the gut detect glutamine, they can curb sugar cravings by sending signals of satisfaction to the brain. Huberman explains that neuropod cells in the gut respond to amino acids, sugars, and fatty acids during digestion, communicating with the brain through the nodos ganglion. The release of [restricted term], prompted by these neurons, motivates us to seek out the food that caused their activation since [restricted term] is associated with reward and pursuit.

Brain Processes Taste to Influence Food Experience

The interpretation of flavors and taste is processed by the brain, further impacting our food preferences and experiences.

Rewiring Brain's Taste Perception Through Conditioning

The brain is capable of adapting to different tastes and preferences, contrary to the common belief that taste preferences are hardwired. Taste is not simply based on our likes and dislikes; it's an internal representation aimed at supplying the body with its needs. Huberman discusses how our taste perceptions can be influenced over time by our diets, potentially leading us to associate sweetness with a reward. However, by introducing less sweet or savory foods into our diet, we can adjust this reward system to favor these items instead.

The sensation of food, including its palatability and consistency during consumption, is essential in the experience of taste. Chemical sensors detect the different components in food leading to the recognition of flavors like bitter, sweet, umami, salty, and sour. For example, umami receptors in the mouth respond to savory compounds found in foods. Once these compounds bind to receptors on the tongue, they are converted into electrical signals that travel to the brainstem and then to the insular cortex. The insular cortex, which is involved in interoception, receives the taste information to determine if what's being ingested tastes good. This taste system allows for preferences to be rewired through conditioning, thus uncoupl ...

Recent studies reveal that our beliefs and perceptions about the food we ingest can significantly influence the resultant physiological effects, such as [restricted term] and blood sugar responses.

Beliefs About Food Nutrition and Health Impact Physiological Responses Like Blood Sugar and [restricted term] Levels

Calorie Information Alters [restricted term] and Glucose Response to Identical Milkshakes

Research has demonstrated that the signal of belief—which refers to what we perceive and believe about the food's content and its potential health and energy benefits—interacts with numerous signals to influence food choices. For example, studies examining the physiological responses to a milkshake found that [restricted term] release and feelings of satisfaction varied based on what participants were told about the milkshakes. Surprisingly, blood glucose and [restricted term] levels increased in participants who believed they were consuming a nutrient-rich, high-calorie shake, while a lesser response was observed in those told their shake was low-calorie and less nutrient-dense, despite the drinks being identical.

Leverage "Belief Effect" to Seek and Enjoy Brain-Boosting Foods

Huberman introduces the concept of leveraging the belief in the cognitive advantages of healthy foods to adjust food preferences, using this understanding to encourage dietary choices favorable to brain health.

Believing In Cognitive Benefits From Healthy Foods Can Rewire Preferences

By believing in the cognitive benefits of certain foods, individuals can rewire their tastes to favor nutritionally advantageous selections—a process that taps into the subconscious drive for sustenance that maintains neuronal metabolic activity. Huberman explains that if one pairs the consumption of healthy foods with the belief in their positive effects on co ...