Andrew Huberman's Omega-3 Preference
Dr. Andrew Huberman emphasizes a specific focus on eicosapentaenoic acid (EPA) when it comes to his omega-3 intake. He has stated that a higher concentration of EPA is crucial for its beneficial effects on mood and inflammation, more so than docosahexaenoic acid (DHA). While DHA is a key component for brain structure, Huberman's targeted intake of EPA focuses on its anti-inflammatory properties and its potential for providing a mild-to-moderate antidepressant effect.
Huberman's approach is rooted in the idea of therapeutic dosage. For general well-being and mood enhancement, he suggests a minimum of 1 gram of EPA per day. He notes that some individuals and researchers, like Dr. Rhonda Patrick, consume as much as 3 grams of EPA daily for more pronounced benefits. He recommends checking the specific EPA and DHA content on a supplement's label to ensure the targeted dosage is being met, as overall 'fish oil' content can be misleading.
Momentous: A Partner Brand and Potential Choice
The Huberman Lab podcast has a long-standing partnership with the supplement brand Momentous. Given this collaboration, it's a strong indication that Momentous's omega-3 products align with his quality and formulation standards. The Momentous Omega-3 supplement is NSF Certified for Sport and provides a balanced 1:1 ratio of EPA and DHA per serving. This fits Huberman's philosophy of using rigorously tested, high-quality, and transparently labeled single-ingredient supplements.
Why Quality and Sourcing Matter
When discussing omega-3s, Huberman stresses that not all fish oil is created equal. He highlights several quality control considerations:
- Form: He suggests opting for the triglyceride form of fish oil, which is more bioavailable and better absorbed by the body than the ethyl ester form. Momentous's omega-3 is formulated with this highly bioavailable form.
- Purity: Huberman notes that high-quality brands will ensure their products are molecularly distilled to remove heavy metals and other contaminants, something Momentous claims for their omega-3.
- Freshness: To prevent oxidation and spoilage, he recommends refrigerating fish oil supplements.
- Source: The source of the omega-3, such as smaller fish like anchovies, sardines, and mackerel, is preferred because they are lower on the food chain and therefore contain less mercury.
The Benefits of EPA vs. DHA: A Comparison
While both EPA and DHA are crucial omega-3s, Huberman's recommendations focus on distinct benefits from each. The table below summarizes the roles of these two key fatty acids based on his discussions.
| Aspect | EPA (Eicosapentaenoic Acid) | DHA (Docosahexaenoic Acid) |
|---|---|---|
| Primary Benefits | Mood support, anti-inflammatory effects, reduced impulsivity, cardiovascular health | Cognitive function, memory, attention, brain structure development, vision health |
| Dosage Emphasis | Prioritizes high EPA concentration (1-3g per day) | Recommends at least 300mg per day, often met when taking sufficient EPA |
| Mechanism | Targets inflammation and mood pathways | Primary structural component of the brain and retina |
| Key Outcome | Improved mood and stress resilience | Enhanced focus and long-term brain maintenance |
Integrating Omega-3 into a Broader Wellness Protocol
Huberman's approach to supplementation is never isolated. He frames omega-3 intake within a comprehensive wellness strategy that prioritizes behavioral tools first. He consistently emphasizes that a supplement is meant to optimize, not replace, foundational habits like quality sleep, regular exercise, and a nutrient-dense diet.
Here's how omega-3 fits into his bigger picture:
- Timing: He often takes supplements with his first meal of the day, which typically includes protein and healthy fats, aiding the absorption of the triglyceride-form fish oil.
- Goal-Oriented: The omega-3 is taken strategically to achieve specific goals, including enhancing cognitive function for demanding work sessions or supporting recovery after intense workouts.
- Stacking: Omega-3 is part of a larger, carefully selected stack that includes supplements like creatine, zinc, and magnesium, all chosen for specific biological effects.
Ultimately, Huberman advocates for an informed, personalized approach. He reminds his audience to consult a healthcare professional and consider individual bloodwork before starting a supplement regimen to avoid generic, one-size-fits-all solutions. This allows for the most effective and safe integration of supplements into one's lifestyle.
Conclusion
In summary, Andrew Huberman takes a high-EPA omega-3 supplement, aiming for 1 to 3 grams of EPA per day to support his mood, cognitive function, and cardiovascular health. He partners with brands like Momentous, which provides a high-quality, triglyceride-form omega-3. His rationale is backed by scientific literature and personal experimentation, but always as a strategic addition to his core wellness practices of sleep, nutrition, and exercise. Anyone interested in following his lead should prioritize product quality, proper dosing, and a holistic approach to health rather than blindly copying his regimen.
