Huberman's Omega-3 Supplement Protocol
For years, neuroscientist Andrew Huberman has been transparent about his personal supplement stack, which is informed by scientific literature and his own self-experimentation. When it comes to omega-3s, he specifically cites two brands he uses regularly to achieve his target intake of eicosapentaenoic acid (EPA). The two products are Thorne Super EPA and Carlson Labs Very Finest Fish Oil in liquid form.
Huberman's approach is not based on brand loyalty but on achieving a specific, therapeutically relevant dose of EPA, which he considers critical for mood and overall brain health. He reports taking two capsules of Thorne Super EPA and adding a tablespoon of the lemon-flavored Carlson Labs fish oil to his oatmeal. This combination ensures he reaches his desired daily intake, and he even claims to enjoy the taste of the liquid oil.
The Scientific Rationale: Prioritizing EPA
Huberman's omega-3 philosophy is centered around the importance of EPA, one of the primary omega-3 fatty acids found in fish oil. His protocol aims for a daily intake of 2 to 3 grams of EPA, a dose he believes provides significant benefits for mental health, cardiovascular function, and mood regulation.
Omega-3s for Mood and Cognitive Function
- Antidepressant Effects: A core reason for Huberman's high EPA intake is the mounting evidence suggesting EPA's role in mitigating depressive symptoms. Studies have shown that EPA can have a mild to moderate antidepressant effect and may even help lower medication dosages in some cases, under medical supervision.
- Attention and Focus: While EPA is highlighted for mood, adequate docosahexaenoic acid (DHA) is also crucial for attention and focus. Huberman notes that getting enough EPA often naturally ensures sufficient DHA intake, but he emphasizes aiming for at least 300 mg of DHA daily.
- Brain Building Blocks: Omega-3s, particularly DHA, are integral to the structure of brain cells. By providing these essential building blocks, supplementation supports overall cognitive function and brain health in the long term.
Ensuring Supplement Quality
Huberman stresses the importance of choosing high-quality fish oil to avoid issues like oxidation and contaminants. Here are some of the criteria he mentions when discussing omega-3 selection:
- Triglyceride Form: The triglyceride form of omega-3s is generally considered to be more bioavailable and better absorbed by the body compared to the ethyl ester form.
- Molecular Distillation: Reputable brands use molecular distillation to remove harmful contaminants like heavy metals (mercury) and polychlorinated biphenyls (PCBs), ensuring a pure product.
- Low Oxidation: Fish oil is prone to oxidation, which can decrease its potency and lead to a rancid taste. High-quality products should be properly stored (often refrigerated) and come from brands that test for low oxidation levels.
Omega-3 Sources Comparison
When choosing an omega-3 source, it's important to weigh the pros and cons of different options. Huberman advocates for high-quality supplements to ensure therapeutic doses of EPA and DHA, especially for those who dislike fish or struggle to consume it consistently.
| Feature | Fish Oil Supplements | Fatty Fish | Plant-Based Sources (e.g., Chia) |
|---|---|---|---|
| Dose Control | Excellent (Concentrated EPA/DHA) | Variable | Inefficient (Must convert ALA to EPA/DHA) |
| Form | Typically highly bioavailable triglyceride | Whole food, excellent absorption | Less efficient ALA conversion |
| Contaminants | Low to non-existent due to purification | Variable (depends on source/species) | Generally low risk |
| Taste | Often flavored (e.g., lemon) or encapsulated | Can be off-putting to some individuals | Mild, neutral flavor |
| Consistency | Easy to maintain consistent daily intake | Requires consistent meal planning | High volume required for minimal effect |
The Bigger Picture: Supplements as Adjuncts
While focusing on specific supplements like omega-3s is part of the Huberman protocol, it's crucial to remember his overarching philosophy. Supplements are not a magic bullet; they are intended to support and enhance a foundation of healthy behaviors. He consistently emphasizes that habits like getting quality sleep, exercising regularly, and maintaining proper nutrition are paramount. For Huberman, omega-3s are a powerful tool for fine-tuning his brain and body function, not a replacement for a healthy lifestyle. Individuals should always consult with a healthcare professional before starting a new supplement regimen to determine the right approach for their specific needs. Studies in psychopharmacology have explored the brain-boosting effects of various supplements, including omega-3s and creatine.
Conclusion
For those wondering what omega-3 supplement does Huberman take, the answer is a combination of Thorne Super EPA capsules and Carlson Labs liquid fish oil to meet a daily target of 2-3 grams of EPA. This high-EPA protocol is based on the scientific evidence supporting its role in improving mood, cognitive function, and cardiovascular health. However, his endorsement comes with a crucial caveat: supplements should be an adjunct to, not a replacement for, foundational health practices like sleep and nutrition. By prioritizing quality, bioavailability, and a holistic approach, Huberman provides a practical and informed framework for incorporating omega-3s into a wellness routine.
