Huberman's Specific Omega-3 Brands and Dosage
Andrew Huberman, a Stanford neuroscientist and host of the Huberman Lab podcast, regularly discusses his supplement protocols, including his intake of omega-3 fatty acids. His preference is for specific, high-quality products and he has publicly mentioned the brands he uses to achieve his target dosages. He tailors his omega-3 strategy to maximize the benefits for both brain and mood health, which involves prioritizing a high dose of eicosapentaenoic acid (EPA).
Thorne Super EPA
One of the specific supplements Huberman takes is Thorne Super EPA. He swallows two capsules to get a portion of his daily EPA intake. Thorne Research is a brand known for its commitment to high-quality, pure ingredients, which aligns with Huberman's emphasis on using reliable, third-party tested supplements. The "Super EPA" name highlights the high concentration of EPA in the product, making it an efficient way to meet his daily requirements without consuming an excessive number of capsules.
Carlson Labs Fish Oil
For additional intake, Huberman incorporates a liquid omega-3 supplement. He mentions adding a tablespoon of Carlson Labs' lemon-flavored fish oil to his oatmeal, sometimes with salt, noting that he enjoys the taste. Carlson Labs is another reputable brand recognized for producing high-quality fish oil in the more bioavailable triglyceride form. The liquid format provides flexibility in dosage and can be easily mixed with food, which is a convenient way to get a substantial amount of omega-3s.
Huberman's Target Dosages
Across multiple discussions, Huberman consistently recommends a high EPA intake for maximum cognitive and mood benefits. His personal goal is to get 2-3 grams of EPA per day. He clarifies that achieving at least 1 gram of EPA is a crucial threshold for the anti-depressant effects of omega-3s, while a minimum of 300 mg of DHA is important for attention and cognitive function. The combination of capsules and liquid allows him to precisely control his daily EPA/DHA intake to meet these targets.
Why Huberman Prioritizes EPA Over DHA
Huberman's emphasis on EPA is based on specific scientific findings regarding its impact on mood and mental well-being. While both EPA and DHA are vital for health, research suggests that EPA has more pronounced anti-inflammatory properties and can act as a mild to moderate antidepressant. This focus on EPA is a key differentiator in his supplement strategy compared to general omega-3 advice that often focuses equally on both.
The Science Behind EPA and Mood
- Anti-inflammatory effects: Systemic inflammation can impact brain function and mood. EPA is known for its ability to reduce inflammation, which can have a positive effect on mental health.
- Neurotransmitter regulation: Omega-3s, and particularly EPA, can easily cross the blood-brain barrier and influence the levels of mood-regulating neurotransmitters like dopamine and serotonin.
- Alternative to antidepressants: Huberman notes that high-dose EPA has shown antidepressant effects in some studies, potentially allowing for lower dosages of prescription antidepressants under a doctor's supervision.
The Importance of Omega-3 Quality and Form
Huberman repeatedly stresses that quality and absorption are paramount when selecting an omega-3 supplement. He favors supplements in the triglyceride form, which he explains is more bioavailable and better absorbed by the body compared to the cheaper ethyl ester form. He also highlights the risk of oxidation, or rancidity, in fish oil. To prevent this, he recommends refrigerating liquid fish oil after opening and choosing reputable brands that perform third-party testing. The lemon flavor in his Carlson Labs oil also helps mask any potential fishy taste from oxidation.
Omega-3 Options: Huberman's Choice vs. Other Types
| Omega-3 Type | Source | Form (Usually) | Absorption (vs. Triglyceride) | Typical EPA/DHA Balance | Notes |
|---|---|---|---|---|---|
| Fish Oil (Triglyceride) | Fatty fish (sardines, anchovies) | Capsule or Liquid | Excellent (High) | High in both EPA and DHA | Preferred by Huberman. Better absorbed than ethyl esters. |
| Fish Oil (Ethyl Ester) | Fatty fish | Capsule | Reduced (Requires food) | Variable | Cheaper, less bioavailable. Requires digestion with fat for absorption. |
| Krill Oil | Krill | Capsule | Potentially enhanced (Phospholipid form) | Lower overall concentration | Phospholipid-bound omega-3s may have higher bioavailability. More expensive. |
| Algae Oil | Algae | Capsule or Liquid | Varies by brand | Often high DHA, balanced options available | Excellent plant-based alternative. Often sourced from algae, as highlighted by Momentous Omega-3, a partner of the Huberman Lab. |
Conclusion: Applying Huberman's Omega-3 Strategy
For those interested in following Andrew Huberman's approach, the key is not necessarily to use the exact same products but to understand his underlying principles. Focus on getting a substantial, consistent daily dose of EPA, ideally in the 1-3 gram range, while also ensuring adequate DHA. Prioritize high-quality, non-oxidized supplements in the natural triglyceride form for best absorption. Finally, remember that supplements should complement, not replace, a healthy diet rich in other essential nutrients and consistent exercise. Always consult with a healthcare professional before starting any new supplement regimen to ensure it is appropriate for your individual health needs.
