Dr. Andrew Huberman: How Neuropod Cells Shape What You Crave

The structural integrity of brain cell membranes relies heavily on essential fatty acids, particularly omega‑3s (EPA/DHA). Most people get adequate omega‑6s but are deficient in omega‑3s. Huberman suggests aiming for at least 1.5 g and ideally 2–3 g of EPA per day via fatty fish or plant sources (chia seeds, walnuts, soybeans) and/or supplementation to bolster short- and long-term brain function.

Phosphatidylserine, abundant in meat and fish (or as a supplement), supports neuronal structure. Choline, especially from egg yolks, is a precursor for acetylcholine, a neuromodulator critical for focus and memory. Aim for roughly 500–1000 mg of choline daily; if you don’t eat eggs, combine potatoes, nuts, seeds, grains, and fruits to approximate that intake or consider supplementation.

Creatine can act as a direct fuel in the brain and has evidence for enhancing frontal cortical circuits involved in mood and motivation, particularly in people who don’t regularly consume animal products. Creatine monohydrate at about 5 g per day is the commonly studied threshold dose; it can be treated as a baseline ‘insurance policy’ for brain energy, especially if dietary creatine is low.

Thin-skinned, dark purple berries—blueberries, blackberries, blackcurrants—contain anthocyanins with evidence for improving brain function, possibly via anti-inflammatory or other neuromodulatory effects. A cup or two of these berries most days is a reasonable practical target to enhance overall brain and systemic health.

Glutamine, found in protein-rich foods (cottage cheese, beef, chicken, fish, dairy, eggs, beans, cabbage, spinach, parsley), may modestly support immune function and can help offset sugar cravings by activating glutamine-sensing gut neurons that signal satiation. Supplement doses range from ~1–10 g/day; by triggering these gut–brain signals, glutamine can reduce the drive to seek sugary foods.