Key Takeaways

  • Take 1 to 3 grams of EPA omega-3 fatty acids daily to maintain baseline mood and cognitive function.
  • Ingest 5 grams of creatine monohydrate per day to fuel the creatine phosphate system in your prefrontal cortex, independent of athletic goals.
  • For acute mental work, 300 to 600 milligrams of Alpha-GPC promotes acetylcholine synthesis to sharpen visual and cognitive focus.
  • Pair Alpha-GPC with 600 milligrams of garlic extract to counteract potential elevations in TMAO caused by choline ingestion.
  • Take 500 milligrams of L-tyrosine alongside Alpha-GPC and caffeine early in the day to supply the raw precursor for dopamine synthesis.

Daily Baseline: EPA and Prefrontal Creatine

Most founders look for instant cognitive stimulants while ignoring the cellular baseline required for basic focus. Andrew Huberman splits cognitive supplementation into two categories: foundational maintenance and acute execution.

The foundation rests on two compounds: EPA omega-3 fatty acids and creatine monohydrate. Huberman targets “somewhere between one and three grams of EPA essential fatty acid per day can improve outcomes. That is can improve mood and can improve cognitive function.” This baseline ensures membrane fluidity in neurons and supports neurotransmitter signaling across the entire brain.

The second foundational compound is standard creatine monohydrate. While bodybuilders take creatine to saturate muscle tissue with water and phosphocreatine, Huberman's rationale centers on brain energetics: “So my read of the literature has led to a practice in which I ingest five grams per day of creatine monohydrate. The sort of standard form that's available really isn't geared towards muscle growth or strength or performance as much as geared toward tapping into the creatine phosphate system within the brain and specifically the benefits of creatine for prefrontal cortical networks.”

Your prefrontal cortex governs executive function, rule-switching, and impulse suppression. Maintaining high cellular energy reserves there keeps your attention span from decaying under fatigue.

Acute Focus: Alpha-GPC, Garlic, and L-Tyrosine

When preparing for demanding 90-minute work sprints, Huberman layers acute nootropics that directly influence acetylcholine and dopamine. Acetylcholine acts like a spotlight in the brain, narrowing visual and cognitive focus onto a single task. Dopamine provides the friction-free motivation to push through difficult milestones.

To increase acetylcholine, Huberman relies on Alpha-GPC: “The most effective one I've found is alphagpc. Alpha GPC consumed at dosages of 300 milligrams to 600 milligrams prior to a workout or prior to a workout greatly increase one's ability to focus and concentrate.”

High doses of choline donors can elevate trimethylamine N-oxide (TMAO), a metabolite associated with cardiovascular risk. Huberman uses a simple countermeasure: “And one known way to offset increases in TMAO that are associated either with alpha GPC or increases due to other things... is to offset that by taking 600 milligrams of garlic.”

To raise dopamine simultaneously, Huberman adds L-tyrosine, an amino acid precursor: “I will take 500 milligrams of elyroine, 300 milligrams of alpha GPZ, and a cup of coffee. Do this early in the day before a workout or before a bout of concentrated mental work.” This combination creates a targeted neurochemical surge without resorting to unprescribed prescription stimulants.

What to Do With This

Establish your baseline first by adding 1 to 3 grams of EPA and 5 grams of creatine monohydrate to your morning routine every day for two weeks. When you face an intense strategy or coding block, test Huberman's acute stack 30 minutes prior: 300 milligrams of Alpha-GPC, 600 milligrams of garlic extract, 500 milligrams of L-tyrosine, and a single cup of coffee.