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The 32 Best Ways to Increase GDNF

September 15, 2024 Jordan Fallis

Glial cell line-derived neurotrophic factor (GDNF) is a protein that’s critical for optimal brain function and mental health.

It plays an important role in the survival and growth of certain types of neurons in the brain and nervous system.

For example, it supports the growth and survival of dopamine neurons, which are critical for movement and cognitive function.

As a result, low levels of GDNF have been associated with several neurological disorders, including Parkinson's disease and depression.

But luckily, there are numerous ways for you to increase your GDNF levels.

This article shares the 32 best ways to increase GDNF.

The article includes five main sections:

The benefits of increasing GDNF and how it affects your brain
The medical conditions and symptoms associated with low GDNF levels
The best lifestyle habits, therapies and practices to increase GDNF levels in the brain
The best foods and nutrients you should eat to raise GDNF
And the best herbs and natural supplements for boosting GDNF

Continue reading to learn more and discover how you can naturally improve your GDNF levels

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The Benefits of Increasing GDNF and How It Affects Your Brain

GDNF (glial cell line-derived neurotrophic factor) is a protein that plays an essential role in the development and survival of dopaminergic neurons in the central and peripheral nervous systems.

It acts by binding to specific receptors on the surface of cells, including neurons, and activating intracellular signaling pathways that promote cell survival, differentiation, and growth.

In the brain, GDNF is primarily found in the striatum, substantia nigra, and the cortex, which are regions of the brain associated with motor control, reward, and cognition.

Studies suggest that GDNF can modulate synaptic plasticity, which is the ability of brain cells to change the strength and structure of their connections in response to new experiences (98-101).

Overall, the exact mechanisms by which GDNF affects the brain are still being investigated, but it is very clear that this protein plays a critical role in neuronal survival, function, and plasticity.

As a result, increasing levels of GDNF can have several potential benefits for brain function and mental health, including:

Neuroprotection: GDNF has been shown to protect neurons against damage, degeneration and death. Increasing GDNF could have potential therapeutic implications, and possibly slow down or prevent the progression of neurodegenerative disorders like Parkinson's disease, Alzheimer's disease, and amyotrophic lateral sclerosis (102-106).

Improved motor function: GDNF has been linked to improved motor function in animal studies, suggesting that it could be used to treat motor disorders and improve motor function in individuals with Parkinson's disease and Huntington's disease (107-111).

Pain relief: Studies have suggested that GDNF could have analgesic (pain-relieving) effects, potentially providing pain relief for chronic pain conditions. (112-116).

Improved cognition: Animal studies have shown that GDNF can enhance cognitive function, suggesting it could improve learning, memory, and cognitive function in humans as well. As a result, increasing GDNF levels may help to support cognitive performance and prevent cognitive decline, and even be a therapeutic target for cognitive impairments like Alzheimer's disease (117-119).

Enhanced neuronal growth and development: GDNF has been shown to promote the growth and differentiation of new neurons in the brain, suggesting it could have potential benefits for neurological disorders that involve impaired neuronal development, like autism spectrum disorder (120-122).

Neuronal repair: Increasing GDNF levels could also potentially enhance the brain's ability to repair itself following injury or damage. GDNF has been shown to promote the growth and repair of neurons, helping to replace damaged or lost neurons. This could potentially be beneficial in conditions where neurons are lost or damaged, such as in stroke or traumatic brain injury (123-125).

Anti-inflammatory effects: GDNF has been shown to have anti-inflammatory effects in the brain (126-128).

Protection against ischemia: GDNF has been shown to protect against ischemia, which is a lack of blood flow to tissues or organs, including the brain. This could have therapeutic implications for conditions like stroke (129-131).

Protection against oxidative stress: GDNF has been shown to protect against oxidative stress, which is a key factor in the development of several diseases, including Alzheimer's disease and Parkinson's disease. (132-134).

Reduced anxiety and depression: GDNF has been found to have anxiolytic and antidepressant effects in preclinical studies, indicating its potential as a treatment for mood disorders. (135-136).

Conditions and Symptoms Associated with Low GDNF Levels

Research shows that low levels of GDNF have been associated withseveral brain and mental health conditions and symptoms, including:

Parkinson's disease: Parkinson's disease is a progressive neurodegenerative disorder that affects movement. Low levels of GDNF have been found in the brains of individuals with Parkinson's disease, and research has suggested that increasing GDNF levels may have therapeutic potential for the treatment of the disease (5-6).

Alzheimer's disease: Alzheimer's disease is a progressive neurodegenerative disorder that affects memory and cognitive function. Low levels of GDNF have been found in the brains of individuals with Alzheimer's disease, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (7).

Depression: Low levels of GDNF have been found in individuals with depression, and some studies have suggested that GDNF may have antidepressant effects (8-11).

Chronic Pain and Fibromyalgia: Chronic pain is a persistent pain that lasts for weeks, months, or even years. Fibromyalgia is a chronic pain disorder that affects the muscles and soft tissues. Low levels of GDNF have been found in individuals with chronic pain and fibromyalgia, and some studies have suggested that GDNF may have analgesic (pain-relieving) effects (81-82).

Eating disorders: Eating disorders are a group of mental health conditions that are characterized by abnormal eating habits and behaviors. Low levels of GDNF have been found in individuals with eating disorders, and some studies have suggested that GDNF may be involved in the regulation of food intake and body weight (83-84).

Amyotrophic Lateral Sclerosis (ALS): ALS is a progressive neurodegenerative disease that affects the nerve cells responsible for controlling voluntary muscle movement. Low levels of GDNF have been found in individuals with ALS, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (85).

Multiple Sclerosis (MS): MS is a chronic autoimmune disease that affects the central nervous system. Low levels of GDNF have been found in individuals with MS, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (86-87).

Schizophrenia: Schizophrenia is a severe mental disorder that affects how a person thinks, feels, and behaves. Low levels of GDNF have been found in individuals with schizophrenia, and some studies have suggested that GDNF may be involved in the regulation of dopamine, a neurotransmitter that is implicated in the development of the disorder (88-89).

Huntington's disease: Huntington's disease is a genetic disorder that causes progressive brain damage, leading to motor, cognitive, and psychiatric symptoms. Low levels of GDNF have been found in individuals with Huntington's disease, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (90-91).

Addiction: Low levels of GDNF have been found in individuals with drug and alcohol addiction, and some studies have suggested that GDNF may be involved in the regulation of reward pathways in the brain, which could potentially contribute to the development of addiction (92).

Tinnitus: Tinnitus is a condition that causes ringing or other sounds in the ears, often associated with hearing loss. Low levels of GDNF have been found in individuals with tinnitus, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the condition (93-94).

Epilepsy: Epilepsy is a neurological disorder that causes seizures. Low levels of GDNF have been found in individuals with epilepsy, and some studies have suggested that GDNF may have anticonvulsant effects that could potentially reduce the frequency and severity of seizures (95-97).

Perhaps you struggle with one of these conditions or symptoms.

The good news is that you’re not powerless.

You can do something about it.

You have the power to increase your GDNF levels and improve your brain function and mental health.

All you need to do is implement some of the strategies below.

Many of these methods have been helpful to me over the years.

And they can help you too.

Let’s jump into them.

The Best Lifestyle Habits, Therapies and Practices to Increase GDNF Levels in the Brain

1. Exercise

Regular exercise has been found to increase GDNF levels in the brain.

In a study published in the Journal of Neuroscience, researchers found that voluntary wheel running increased GDNF levels in the hippocampus, a region of the brain important for learning and memory (1).

Another study found that treadmill running increased GDNF levels in the substantia nigra, a region of the brain affected in Parkinson's disease (2).

And in a study published in the journal Neurobiology of Learning and Memory, researchers found that voluntary running on a wheel increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (4).

Both aerobic and resistance exercise are effective at increasing GDNF in the brain and spinal cord, but research has shown that high-intensity aerobic exercise is most effective at stimulating the production of GDNF (3).

Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.

So not surprisingly, exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy so that you’ll stick with it consistently.

2. Intermittent Fasting

Intermittent fasting, which involves alternating between periods of fasting and eating, may be an effective way to increase GDNF levels.

Fasting allows your digestive system to take a break and triggers the release of hormones and neurotransmitters, including GDNF.

Studies have shown that intermittent fasting can increase GDNF levels in the brain.

A study published in the journal Experimental Gerontology found that alternate-day fasting increased GDNF levels in the hippocampus (12).

Other studies have shown that intermittent fasting increases GDNF levels in the striatum, hippocampus and cortex (13).

And then a study published in the journal Brain Research found that intermittent fasting increased GDNF levels in the hippocampus and that this increase was associated with improved cognitive function (14).

I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day.

The best way to start fasting is by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.

3. Heat Shock Proteins

Heat shock proteins (HSPs) are a group of proteins that are produced in response to stress, such as heat stress (sauna) or exercise.

HSPs have been found to increase GDNF levels in the brain.

In one study, researchers found that treatment with HSP70 increased GDNF expression (29).

Another study showed that treatment with HSP90 increased GDNF expression in neurons (30).

And then further research found that treatment with HSP70 increased GDNF levels in the hippocampus (31).

Using a sauna regularly is one way to increase your body’s production of heat shock proteins.

Once you start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.

Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.

Check out this post to learn more about saunas and the 13 ways they can improve your brain function and mental health.

4. Acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate various physiological processes.

There is some research suggesting that acupuncture increases GDNF levels.

One study published found that electro-acupuncture treatment increases GDNF levels in the spinal cord of rats with sciatic nerve injury (32).

Another study published in the journal Acupuncture in Medicine found that acupuncture treatment increased GDNF levels in the brain and spinal cord of rats with Parkinson's disease (33).

Researchers have also found that acupuncture treatment increases GDNF levels in the striatum and substantia nigra of rats with Parkinson's disease (34).

I’m personally a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into the ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weaning off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

At the end of each appointment, my practitioner would secure small black seeds on my ear.

In my experience, ear acupuncture is more effective than regular acupuncture.

I also lie on an acupuncture mat at home to relax before bed.

5. Caloric Restriction

Caloric restriction has been shown to increase GDNF levels in various studies.

A study published in the journal Brain Research Bulletin found that caloric restriction increased GDNF levels in the striatum of mice (35).

Researchers have also found that caloric restriction increases GDNF levels in the hippocampus, striatum and cortex of rats (36-37).

I typically don’t recommend restricting calories too much because it can add too much stress on the body, which can ultimately end up making chronic illness worse in the long run. Intermittent fasting is preferably over restricting calories.

6. Low-level Laser Therapy (LLLT)

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them function better.

Dr. Norman Doidge, a psychiatrist and researcher who teaches at the University of Toronto, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing.

Researchers have investigated the effects of low-level laser therapy (LLLT) on GDNF levels in a rat model of Parkinson's disease.

The researchers found that treatment with LLLT increased GDNF levels in the striatum, a brain region involved in motor function, and improved motor function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (55).

In another study, researchers looked at the effects of LLLT on GDNF levels in the hippocampus, a brain region involved in learning and memory, in a rat model of Alzheimer's disease. The researchers found that treatment with LLLT increased GDNF levels in the hippocampus and improved cognitive function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (56).

I previously wrote about my experience with low-level laser therapy here.

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

When I’m travelling, I take this smaller and more convenient device with me and shine it on my forehead.

I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount

Before trying LLLT, I highly recommend reading my full article about it first.

7. Meditation

Meditation is a practice that involves training the mind to focus and achieve a state of relaxation and heightened awareness.

It has been shown to have a variety of benefits for physical and mental health, including reducing stress, anxiety, and depression, improving focus and concentration, and increasing feelings of well-being.

Some studies suggest that regular meditation practice is associated with higher GDNF levels in the brain (58).

Researchers found that a six-week meditation program was associated with increased GDNF levels in the blood of participants with chronic pain (57).

Meditation is one of my favourite daily activities and treatments to maintain optimal brain function and mental health.

I recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.

I previously wrote about it here, and you can get it through the Muse website.

8. Yoga

Yoga is a mind-body practice that involves physical postures, breathing exercises, and meditation. Yoga can help reduce stress and promote neuroplasticity.

Some studies have shown that yoga can increase GDNF levels in human subjects.

In one study, researchers found that practicing yoga was associated with increased GDNF levels in healthy individuals.

The study involved 24 healthy adults who practiced yoga for one hour per day, five days per week, for six weeks. Blood samples were collected before and after the intervention, and GDNF levels were measured.

The study found that practicing yoga was associated with a significant increase in GDNF levels compared to baseline. The authors of the study suggest that the increase in GDNF levels may be related to the physical and mental benefits of yoga, such as increased physical activity, reduced stress, and improved mood (59).

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.

9. Transcranial Magnetic Stimulation

Transcranial magnetic stimulation (TMS) is a non-invasive brain stimulation technique that uses a magnetic field to stimulate nerve cells in the brain.

Some studies suggest that TMS increases GDNF levels in the brain.

In one study, researchers found that TMS was associated with increased GDNF levels in the brains of rats. The study involved exposing rats to TMS for 10 minutes per day, five days per week, for four weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (60).

Another study found that TMS was associated with increased GDNF levels in the brains of mice. The study involved exposing mice to TMS for 20 minutes per day, five days per week, for three weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the mice's brains compared to a control group (61).

I don’t have any personal experience with TMS. I investigated it but never ended up doing it myself and never ended up needing it. It can sometimes help people who have treatment resistant depression. But I think it should be a last resort and other alternatives should be explored first.

10. Massage

Massage therapy is a manual therapy that involves the manipulation of soft tissues.

Some studies have shown that massage therapy can increase GDNF levels in human subjects.

For example, a study found that massage therapy increased GDNF levels in the saliva of healthy adults. The study involved administering a 15-minute massage to the participants and collecting saliva samples before and after the massage. The researchers found that GDNF levels in the saliva were significantly higher after the massage compared to before the massage (66).

Another study published in the journal Brain Research Bulletin found that massage therapy increased GDNF levels in the blood of rats. The study involved administering a 10-minute massage to the rats and measuring GDNF levels in the rats' blood. The researchers found that massage therapy was associated with a significant increase in GDNF levels in the rats' blood compared to a control group (67).

This is one reason why I regularly get a massage from a registered massage therapist.

Massage also reduces cortisol, increases dopamine and oxytocin, and stimulates the vagus nerve.

11. Deep Sleep

Deep sleep can help promote neuroplasticity and supports the growth and survival of neurons.

Getting adequate sleep has also been shown to increase GDNF levels in animal models and some human studies.

For example, a study published in the Journal of Sleep Research found that sleep deprivation was associated with lower levels of GDNF in the blood of healthy adults.

The study involved measuring GDNF levels in the blood of participants after they had either a full night's sleep or a night of total sleep deprivation. The researchers found that GDNF levels were significantly lower after the night of sleep deprivation compared to the full night's sleep (70).

Another study published in the journal Neurology found that poor sleep quality was associated with lower levels of GDNF in the cerebrospinal fluid of older adults.

The study involved measuring GDNF levels in the cerebrospinal fluid of older adults who reported poor sleep quality or good sleep quality. The researchers found that GDNF levels were significantly lower in the cerebrospinal fluid of older adults who reported poor sleep quality compared to those who reported good sleep quality (71).

I used to have very poor sleep and it was one of the main factors that contributed to my poor cognitive function.

If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote deeper and more restful sleep.

I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.

12. Music Therapy

Music therapy is a technique that involves the use of music to improve physical and emotional health.

Some studies have shown that music therapy can increase GDNF levels in humans.

For example, a study published in the journal Brain Sciences found that listening to music for 30 minutes was associated with a significant increase in GDNF levels in the blood of healthy adults.

The study involved measuring GDNF levels in the blood of participants before and after they listened to music for 30 minutes. The researchers found that GDNF levels were significantly higher after listening to music compared to before (72).

Another study found that a music therapy intervention was associated with higher GDNF levels in the saliva of patients with Parkinson's disease.

The study involved a 10-week music therapy intervention in which patients listened to music and engaged in other musical activities. The researchers found that GDNF levels in the saliva of patients were significantly higher after the intervention compared to before (73).

It’s even more effective when you’re learning or listening to music that you really enjoy.

I previously wrote about how music can also naturally reduce cortisol, increase dopamine and oxytocin, and help treat OCD.

13. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies.

Studies suggest that CBT can have a positive impact on GDNF levels.

For example, a study published in the Journal of Clinical Psychology found that CBT was associated with an increase in GDNF levels in patients with major depressive disorder.

The study involved measuring GDNF levels in the blood of patients before and after they received 16 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (74).

Another study published in the journal Psychiatry Research found that CBT was associated with higher GDNF levels in patients with social anxiety.

The study involved measuring GDNF levels in the blood of patients before and after they received 12 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (75).

I personally never found CBT helpful for my mental health issues but other people do.

14. Cold Exposure

Cold exposure, such as cold showers or immersion in cold water, has been shown to increase GDNF levels in animal models and some human studies.

For example, researchers found that cold water immersion was associated with an increase in GDNF levels in healthy volunteers.

The study involved immersing the participants in cold water for 20 seconds, followed by a 10-second break, for a total of 10 cycles. The researchers found that GDNF levels were significantly higher after cold water immersion compared to before (76).

Another study found that repeated cold exposure was associated with higher GDNF levels in the brains of rats.

The study involved exposing the rats to cold temperatures for 1 hour per day for 5 days. The researchers found that GDNF levels were significantly higher in the brains of the rats that were exposed to cold temperatures compared to the control group (77).

Cold exposure can help reduce inflammation and promote blood flow, which may indirectly increase GDNF levels as well.

I personally take a cold shower every day.

During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don’t have to be that extreme though.

You can start by finishing your next shower with one minute of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot.

It can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want.

Find what works best for you and do it regularly.

15. Neurofeedback

Neurofeedback is a technique that involves the use of electronic sensors to monitor brain activity and provide feedback to the individual.

Some studies have shown that neurofeedback can increase GDNF levels in humans.

For example, researchers found that neurofeedback training was associated with an increase in GDNF levels in healthy participants. The study involved training the participants using a specific neurofeedback protocol designed to increase alpha activity in the brain. The researchers found that GDNF levels were significantly higher in the participants who received neurofeedback training compared to a control group (78).

Personally, neurofeedback was one of the most impactful actions I took to overcome severe anxiety.

It works at a deep subconscious level, breaking the cycle of chronic anxiety.

It shifts you into a natural, healthier state of mind.

If you want to try neurofeedback, it’s best to work with a qualified neurofeedback practitioner.

If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

I also sometimes recommend the Muse headband. It’s a decent substitute to real neurofeedback and gives you real-time feedback on your brain waves while you meditate.

I previously wrote about the Muse headband here, and you can get it through the Muse website. But keep in mind that it’s definitely not as good as clinical neurofeedback.

16. Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy (HBOT) is a medical treatment that involves breathing pure oxygen in a pressurized environment.

It can enhance healing and recovery after injury to the central nervous system.

Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.

This leads to oxygen being carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas that need to heal.

Researchers have investigated the effects of HBOT on GDNF levels in patients with acute ischemic stroke. The study found that HBOT led to a significant increase in GDNF levels in the patients' blood serum, suggesting that HBOT may have neuroprotective effects in stroke patients by increasing GDNF levels (80).

Another study looked at the effects of HBOT on GDNF levels in rats with traumatic brain injury. The study found that HBOT significantly increased GDNF levels in the rats' brains, suggesting that HBOT may have neuroprotective effects by increasing GDNF levels (79).

You’ll need to find a qualified practitioner or clinic in your area that provides this treatment.

The Best Foods and Nutrients to Increase GDNF Levels in the Brain

17. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain.

They are essential, meaning your body cannot create them and you have to get them from food or supplements.

Omega-3s fatty acids are found in fish oil, and making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system.

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Research also shows that they increase GDNF levels in the brain, which may contribute to their neuroprotective effects.

A study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and striatum (15).

Another study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and cortex, and that this increase was associated with improved cognitive function (16).

And then a study published in the journal PLoS One found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and improved cognitive function (17).

Omega-3 fatty acids are found in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough of these foods.

So supplementing with krill oil should be considered.

Krill oil is a special kind of fish oil that readily crosses the blood-brain barrier. I’ve tried tons of fish oil supplements, and I recommend krill oil over all the others.

18. Lithium

Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms.

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate can be safely supplemented to improve your brain health and increase GDNF levels in the brain.

In fact, it is believed that the neuroprotective effects of lithium in certain neurodegenerative diseases such as Parkinson's and Alzheimer's may be due in part to its ability to increase GDNF levels.

One study found that treatment with lithium increased GDNF levels in the hippocampus of rats (24).

Another study found that chronic treatment with lithium increased GDNF levels in the prefrontal cortex and hippocampus (25).

I used to take lithium orotate. I don’t take it anymore because I don’t need it, but I remember it making me feel calm and stable.

19. Blueberries

If you want to improve your cognitive performance, eating lots of fruits and vegetables is definitely something you’ll want to do regularly.

Blueberries are particularly potent because they are so rich in anthocyanins.

Anthocyanins have been found to increase GDNF levels in the brain and improve cognitive function.

One study found that anthocyanin-rich extracts from blueberries, blackberries, and raspberries increased GDNF levels in astrocytes and in the hippocampus (28).

Researchers have also found that supplementation with blueberry extract improves spatial memory and increased the expression of genes related to neuroplasticity, including GDNF (26).

Another study showed that supplementation with blueberry powder improved cognitive function in older adults and increased the activation of brain regions involved in cognitive processing, including the prefrontal cortex, which has been shown to be affected by GDNF (27).

If you eat blueberries, make sure they are wild because they are richer in polyphenols.

I buy wild blueberries every time I go grocery shopping.

They are included in my Free Grocery Shopping Guide for Optimal Brain Health.

I try to eat one cup of them every day to support my brain health.

Alternatively, you can take a blueberry extract.

In fact, most researchers use a concentrated blueberry extract instead of actual blueberries when they study the beneficial health effects of blueberries.

It’s actually less expensive in the long run to take an extract than eat blueberries every day, but I just prefer to eat actual blueberries. It’s more enjoyable.

You can also drink blueberry juice if you want. There is research showing that blueberry juice improves cognitive function in the elderly.

Besides increasing GDNF, wild blueberries also improve brain health by increasing acetylcholine, increasing BDNF, and improving brain blood flow.

20. Green Tea (EGCG)

There have been several studies investigating the potential neuroprotective effects of green tea and its active polyphenols, including epigallocatechin gallate (EGCG), on the brain.

It has been suggested that green tea consumption increases GDNF levels.

One study published in the journal Nutrients found that treatment with epigallocatechin gallate (EGCG) increased GDNF levels in the hippocampus of rats with traumatic brain injury (38).

Another study published in the journal Brain Research found that treatment with green tea extract increased GDNF levels in the hippocampus of rats with chronic cerebral hypoperfusion (39).

Researchers have also found that treatment with EGCG increases the levels of GDNF in neurons, suggesting that green tea consumption may have neuroprotective effects by promoting the production of GDNF (40).

Lastly, a study published in the Journal of Nutritional Biochemistry in 2013 investigated the effects of green tea extract on GDNF levels in the brains of mice with Parkinson's disease. The researchers found that treatment with green tea extract increased GDNF levels in the brains of these mice. It also improved their motor function and reduced oxidative stress (41).

It's worth noting that these studies used either green tea extract or EGCG rather than regular green tea, and the effects on GDNF levels may differ depending on the specific dose and form of green tea consumed.

It’s also important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.

That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.

But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.

So you could supplement with large dosages of concentrated EGCG and see some benefits.

But you'd be damaging your liver at the same time.

Not good.

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?

You take it with Vitamin C.

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C.

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).

21. Zinc

Zinc is an essential mineral that is involved in many physiological processes in the body, including brain function.

There is some research suggesting that zinc may play a role in regulating the levels of GDNF in the brain.

Researchers have investigated the effects of zinc deficiency on GDNF levels in the brains of rats. The researchers found that zinc deficiency led to a decrease in GDNF levels in the striatum, a brain region involved in motor function, and that this decrease was associated with impaired motor coordination (42).

Another study looked at the effects of zinc supplementation on GDNF levels in the brains of rats with spinal cord injury. The researchers found that zinc supplementation increased the levels of GDNF in the spinal cord and improved motor function in these rats (43).

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients and co-factors that increase the absorption of zinc.

Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc.

Some of the best foods to optimize your zinc levels include:

Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach

These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

22. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

But most people still don’t get enough Vitamin D from the sun.

Researchers believe that 50% of people are at risk of Vitamin D deficiency.

And low vitamin D levels have been associated with lower GDNF levels.

But there is some research suggesting that vitamin D supplementation may be able to increase the levels of GDNF in the brain.

A study published in the Journal of Clinical Neuroscience in 2012 investigated the relationship between vitamin D levels and GDNF levels in the blood of patients with Parkinson's disease.

The researchers found that patients with higher vitamin D levels had higher GDNF levels in their blood, suggesting a positive correlation between vitamin D and GDNF (48).

Researchers also investigated the effects of vitamin D supplementation on GDNF levels in the brains of rats with Parkinson's disease.

The researchers found that treatment with vitamin D increased the levels of GDNF in the substantia nigra, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (46).

Another study looked at the effects of vitamin D supplementation on GDNF levels in the brains of rats with cerebral ischemia-reperfusion injury.

The researchers found that treatment with vitamin D increased the levels of GDNF in the brain and improved neurological function in these rats (47).

Sun exposure, foods, and supplements can help you maintain healthy vitamin D levels.

At the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

The Best Herbs and Natural Supplements to Increase GDNF Levels in the Brain

23. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for the brain.

It has been found to increase GDNF levels in the brain and protect against neurodegeneration.

A study found that curcumin increased GDNF levels in the brain of mice with a genetic predisposition to Alzheimer's disease. The study also found that curcumin improved cognitive function and reduced amyloid plaque buildup in the brain (18).

Another study found that curcumin increased GDNF levels in the striatum of rats with Parkinson's disease. The study also found that curcumin improved motor function and protected against dopaminergic neuron loss (19).

And a study published in the journal Behavioural Brain Research found that curcumin increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (20).

Curcumin is included in the Optimal Energy supplement.

Since curcumin is a fat soluble, it should be taken with a fatty meal.

24. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound.

Many people know that it’s found in grapes, red wine, raspberries and dark chocolate.

Resveratrol is known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol can increase BDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

But it has also been found to protect against neurodegeneration by increasing GDNF levels in the brain.

Researchers found that resveratrol supplementation increased GDNF levels in the striatum of rats with Parkinson's disease, and that this increase was associated with improved motor function (21).

Another study published in the Journal of Medicinal Food found that resveratrol supplementation increased GDNF levels in the hippocampus and cortex of rats, and that this increase was associated with improved cognitive function (22).

Research also shows that resveratrol treatment increases GDNF levels in the hippocampus of rats, and that this increase was associated with reduced anxiety-like behavior (23).

To consume enough resveratrol to increase GDNF, you’ll need to supplement with it.

Resveratrol is included in this supplement.

25. Creatine

Creatine is a naturally occurring amino acid that is involved in energy metabolism in the body.

It’s found in some foods, particularly meat, eggs, and fish.

But it’s also available as a supplement.

Athletes, bodybuilders, wrestlers, sprinters often take extra creatine to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly.

There is also some research suggesting that creatine supplementation can increase the levels of GDNF.

In one study, researchers investigated the effects of creatine supplementation on GDNF levels in the brains of rats.

The researchers found that creatine supplementation increased the levels of GDNF in the striatum, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (44).

Another study looked at the effects of creatine supplementation on GDNF levels in the brains of mice with Parkinson's disease.

The researchers found that creatine supplementation increased the levels of GDNF in the brains of these mice, as well as improved their motor function and reduced neurodegeneration (45).

Creatine personally improves my mental energy, which is why it’s included in Optimal Energy.

26. Bacopa

Bacopa monnieri is a nootropic and medicinal herb used in traditional Ayurvedic medicine to enhance cognition.

In one study, researchers have investigated the effects of a standardized extract of Bacopa monnieri on GDNF levels in the brains.

The researchers found that treatment with Bacopa monnieri extract increased GDNF levels in the hippocampus, a brain region involved in learning and memory.

The study also found that the extract improved cognitive function, suggesting a potential therapeutic benefit of Bacopa monnieri for cognitive disorders (49).

Besides improving memory and cognition, I have found that bacopa is very relaxing and good at reducing anxiety and stress.

So it’s a good option if you’re looking for something to increase GDNF and relieve anxiety at the same time.

27. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.

It’s another one of my favourite nootropic supplements for brain health because it reduces inflammation and has antioxidant effects.

Researchers have investigated the effects of an extract of Lion's Mane Mushroom on GDNF levels in the brains of mice with Alzheimer's disease.

The researchers found that treatment with the Lion's Mane Mushroom extract increased GDNF levels in the hippocampus and cortex, two brain regions involved in learning and memory.

The study also found that the extract improved cognitive function and reduced amyloid plaque deposition in these mice, suggesting a potential therapeutic benefit of Lion's Mane Mushroom for cognitive disorders (50).

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.

28. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years.

It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

It is typically used to inhibit stress and anxiety, but it also affects cognitive function, energy levels, well-being and sleep quality.

Researchers have investigated the effects of Ashwagandha extract on GDNF levels in the brains of rats with Parkinson's disease.

The researchers found that treatment with Ashwagandha extract increased GDNF levels in the brains of these rats, suggesting a potential neuroprotective effect (51).

Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off psychiatric medications.

29. N-Acetyl-Cysteine

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.

It’s also the precursor to glutathione, your body’s master antioxidant.

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.

But supplementing with NAC can increase and normalize your cysteine and glutathione levels, and this can combat and reduce oxidative stress in your brain.

In one study, researchers investigated the effects of NAC on GDNF levels in the brains of rats with ischemic stroke. The researchers found that treatment with NAC increased GDNF levels in the brains of these rats, improved their motor function and reduced their brain damage (52).

Another study looked at the effects of NAC on motor function and dopamine neuron survival in a rat model of Parkinson's disease.

The researchers found that NAC improved motor function and dopamine neuron survival in these rats, and that this was associated with increased levels of GDNF in the striatum, a brain region involved in motor function (54).

On the other hand, another study investigated the effects of NAC on GDNF levels in the brains of mice with Parkinson's disease.

The researchers found that treatment with NAC did not increase GDNF levels in the brains of these mice, but did improve motor function and reduce oxidative stress (53).

These conflicting findings suggest that the effects of NAC on GDNF levels may vary depending on the specific context and type of neurological condition.

So while there is some preliminary research suggesting that NAC may increase GDNF levels in certain contexts, more research is needed to determine the specific mechanisms underlying these effects and to determine whether NAC has consistent effects on GDNF levels across different neurological conditions.

If you are interested in trying NAC, it is included in the Optimal Antiox supplement.

Be sure to read this article all about the benefits of NAC.

30. Testosterone

Testosterone is a hormone that is primarily produced in the testicles in men and in the ovaries and adrenal glands in women.

Studies suggest that testosterone can increase GDNF levels in the body.

Researchers found that testosterone increased GDNF levels in the brains of rats. The study involved exposing rats to testosterone for six days and measuring GDNF levels in the rats' brains. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (62).

Another study found that testosterone increased GDNF levels in the testes of rats. The study involved exposing rats to testosterone for seven days and measuring GDNF levels in the rats' testes. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' testes compared to a control group (63).

As a result, my testosterone plummeted.

I was put on testosterone replacement therapy for almost one year to get my levels back to normal. And over that time, I saw a huge increase in my brain and mental health.

That's why it's so important to check your testosterone level regularly. Make sure you check both total testosterone and free testosterone.

You can test your total and free levels here.

31. Estrogen

Estrogen is a hormone that is primarily produced in the ovaries in women and in smaller amounts in the testicles and adrenal glands in men.

There is some evidence to suggest that estrogen has an effect on GDNF levels in the body.

For example, a study published in the journal BMC Neuroscience found that estrogen increased GDNF levels in the brains of rats. The study involved exposing rats to estrogen for four days and measuring GDNF levels in the rats' brains. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (64).

Another study published in the journal Hormones and Behavior found that estrogen increased GDNF levels in the hippocampus of rats. The study involved exposing rats to estrogen for seven days and measuring GDNF levels in the rats' hippocampi. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (65).

I recommend both men and women get their hormone levels checked regularly, and then optimize them if they want to optimize their brain function and feel their best.

You can check your estrogen levels here.

32. Ginseng

Ginseng is a popular herbal supplement that has been used for centuries in traditional medicine.

There is some evidence suggesting that ginseng can have an effect on GDNF levels in the body.

For example, researchers found that ginseng increased GDNF levels in the brains of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' brains. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (68).

Another study found that ginseng increased GDNF levels in the hippocampus of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' hippocampi. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (69).

Ginseng is one of my favourite herbal supplements for brain function and depression.

The best form of ginseng that I have personally benefited the most from is American Ginseng (Panax quinquefolius).

Years ago, I found that it improved my memory and cleared brain fog quite quickly. But I no longer need to take it.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

Connect with me

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31 Powerful Ways to Boost Your Endorphin Levels Naturally

July 12, 2024 Jordan Fallis

Do you ever wonder why you feel so good after breaking a sweat, sharing a hearty laugh with friends, or basking in the warm sunlight?

The answer lies in the magic of endorphins, which are nature's feel-good chemicals.

These powerful neurotransmitters not only reduce pain and lift our spirits.

They also play a crucial role in our overall mental health and well-being.

As you navigate the ups and downs of life, understanding how to increase endorphins levels can be the key to a happier, more resilient version of yourself.

In this blog post, I’ll delve into the fascinating world of endorphins.

I’ll explore what they are, their role in our brain function, how they work, and why they're so essential for your mental health.

I’ll also share practical, evidence-based tips and techniques to naturally boost your endorphins.

That way, you can experience the incredible benefits they offer.

Let’s dive in.

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Understanding Endorphins and How They Work in the Brain

Endorphins are a group of neurotransmitters – chemical messengers that transmit signals within the nervous system – produced naturally by the body.

They are mainly synthesized in the pituitary gland, the central nervous system, and other parts of the brain.

The word "endorphin" is derived from the combination of the words "endogenous" (meaning produced within the body) and "morphine" (a potent painkiller).

So, “endorphin” essentially means a morphine-like substance originating from within the body.

This makes sense considering that endorphins have powerful, pain-relieving properties.

They are often referred to as the body's "natural painkillers" or "feel-good chemicals" because they can create a sense of happiness or euphoria.

Endorphins function by binding to specific receptors (known as opioid receptors) in the brain.

When they attach to these receptors, they inhibit the transmission of pain signals and produce a sense of euphoria or well-being.

This mechanism is similar to how certain pain-relieving drugs work, such as morphine and codeine.

However, endorphins are naturally produced by the body. They do not carry the risk of addiction, withdrawal, or other adverse side effects often associated with synthetic opioids.

Endorphins are often produced as a response to certain stimuli, especially stress, fear, or pain.

They also play a key role in the fight-or-flight response.

When your body is exposed to a stressful situation, endorphins are released to reduce the impact of physical pain and induce feelings of pleasure or euphoria.

The Benefits of Increasing Endorphin Levels

Endorphins have numerous benefits that contribute significantly to our overall well-being.

Increasing your body's endorphin levels can have a wide array of positive effects.

Here are some key advantages and benefits you can experience by increasing your endorphin levels:

Pain Relief: Endorphins are often called the body's natural painkillers. They interact with the same receptors in your brain as some pain medicines would, effectively reducing your perception of pain (63-64).

Stress and Anxiety Reduction: Endorphins help to alleviate stress and anxiety. They produce a calming effect that can help to relax your mind and body, making stressful situations more manageable (65-66).

Enhanced Mood: Endorphins are responsible for feelings of pleasure and happiness. They can create a positive mood and enhance your overall sense of well-being (67-69).

Boosted Immune System: Some research suggests that endorphins can help strengthen your immune system, making you more resistant to illnesses and infections (70-71).

Aids in Addiction Recovery: Endorphin-releasing activities can provide natural highs, which can be particularly beneficial for individuals recovering from substance addictions (72-73).

Improved Sleep: The calming effect of endorphins can contribute to better sleep (74).

Better Digestion: There's some evidence to suggest that endorphins can help regulate digestion and the overall function of your gut. This can lead to improved nutritional absorption and a reduction in digestive discomfort (75-76).

Promotes Healing: Endorphins can speed up the healing process and recovery from physical injuries by reducing perceived pain and improving mood (77).

Conditions and Symptoms Associated with Low Endorphin Levels

Low levels of endorphins can lead to a range of health conditions, including:

Depression: Endorphins play an important role in regulating mood, and low levels of endorphins have been linked to depression (78-80).

Anxiety: Endorphins are also involved in reducing anxiety, so low levels of endorphins can contribute to increased anxiety (81-82).

Chronic Pain and Fibromyalgia: Endorphins act as natural painkillers, so low levels of endorphins can make chronic pain worse. Fibromyalgia is a condition characterized by chronic pain and tenderness in the muscles and soft tissues. Low levels of endorphins have been linked to fibromyalgia (83-84).

Migraines: Endorphins can help to reduce the frequency and intensity of migraines, and low levels of endorphins can make migraines more severe (85).

Eating Disorders: Endorphins are involved in regulating appetite and controlling food cravings, so low levels of endorphins may contribute to eating disorders (86).

Substance Abuse and Addiction: Endorphins can produce feelings of pleasure and reward, so low levels of endorphins can contribute to substance abuse (87-88).

Chronic Fatigue Syndrome: Chronic fatigue syndrome is a condition characterized by severe fatigue that is not improved by rest. Low levels of endorphins have been found in people with chronic fatigue syndrome, which may contribute to the fatigue and other symptoms (89).

Insomnia: Insomnia is a sleep disorder characterized by difficulty falling or staying asleep. Low levels of endorphins have been linked to insomnia, which may be due to the role endorphins play in regulating the sleep-wake cycle (90).

Now, let’s dive into how to increase your endorphin levels.

The Best Foods, Nutrients, Herbs and Supplements To Naturally Increase Endorphins

1. Probiotics

Gut health is closely connected to brain health, and there is growing evidence that probiotics can influence brain function and neurochemistry.

Probiotics are beneficial live microorganisms, and they have been linked to increased endorphin levels.

Research suggests that certain strains of probiotics can produce neurotransmitters, including endorphins.

In one study, researchers found that Lactobacillus acidophilus reduces pain by inducing the expression of opioid receptors (1).

Probiotics are also known to reduce inflammation in the body, and chronic inflammation has been linked to various mental health issues, including depression and anxiety.

By mitigating inflammation, probiotics can indirectly contribute to endorphin production and mood enhancement.

Probiotics are most commonly found in fermented foods like yogurt, kefir, and sauerkraut.

But they can also be consumed through supplements, such as Optimal Biotics.

Check out this article for several other ways to increase your good gut bacteria.

And if you struggle with anxiety or depression, here are 9 probiotic strains that can help.

2. Resveratrol

Resveratrol is a natural polyphenol found in grapes, berries, and red wine.

It has been extensively studied for its antioxidant and anti-inflammatory properties.

It has been shown to increase NGF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

Research also shows that resveratrol also activates opioid receptors and increases the release of endogenous opioids in the nervous system (2).

To consume enough resveratrol to increase endorphins, you’ll need to supplement with it.

Resveratrol is included in this supplement.

3. DL-Phenylalanine

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet.

People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine.

DL-Phenylalanine (DLPA) is a combination of two forms of phenylalanine: D-phenylalanine and L-phenylalanine.

Researchers have found that DLPA inhibits an enzyme called “enkephalinase”.

Enkephalinase breaks down endorphins and enkephalins, another group of opioid peptides.

By inhibiting enkephalinase, DLPA helps prolong the activity of endorphins and enkephalins, leading to increased pain relief and mood-enhancing effects (3-4).

Studies also show that DLPA results in significant pain relief in patients with chronic pain, and it does this by inhibiting the degradation of endorphins (5).

I really like DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants.

I previously wrote about the benefits of DLPA here.

4. Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb that has been used for centuries.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

It helps the body adapt to stress, reduces fatigue, and enhances cognition.

It also has a positive impact on endorphin levels.

Research shows that rhodiola activates opioid receptors and increases the release of endorphins (6).

It also has a significant effect on increasing the levels of endogenous morphine and dopamine in the brain (6).

As a result, researchers have suggested that rhodiola could be used for the treatment of opioid addiction (7).

I take rhodiola when I need an extra boost in brain function and cognitive energy. It’s especially useful after stressful periods of pushing myself too hard. It helps me recover faster.

Rhodiola also boosts acetylcholine and dopamine levels, and induces autophagy in the brain.

Be sure to check out this article to learn more about the benefits of rhodiola.

5. Dark Chocolate

Most people love chocolate, and your brain loves it too.

It's one of my favorite foods.

And research shows that dark chocolate is another way to stimulate endorphin release and improve mood.

Dark chocolate contains phenylethylamine (PEA), which is a compound that promotes the release of endorphins and other mood-enhancing chemicals in the brain.

Several studies have explored the relationship between dark chocolate consumption and endorphins.

In a review article, researchers discuss the various bioactive compounds present in chocolate, such as phenylethylamine (PEA), and their potential effects on mood.

The authors suggest that PEA is likely responsible for chocolate's mood-enhancing properties by promoting the release of endorphins and other neurotransmitters (8).

Dark chocolate also contains other beneficial compounds, such as flavonoids and anandamide. Both of these compounds have been linked to feelings of happiness and well-being, and they both influence neurotransmitters, such as serotonin and dopamine.

Dark chocolate also increases blood flow to the brain, increases BDNF, and reduces cortisol.

It’s important to choose a type of dark chocolate with at least 70 percent cocoa

6. Spicy Foods

Spicy foods have been associated with the release of endorphins in the brain.

Capsaicin is the active component of chili peppers responsible for their spiciness.

Researchers have found that it triggers endorphin release in the brain.

When you consume spicy foods, capsaicin binds to TRPV1 receptors.

TRPV1 receptors are found primarily in the nerve cells responsible for pain and heat sensation.

This binding causes a sensation of heat or burning, which is perceived as pain.

In response to this pain signal, the brain releases endorphins (9).

7. Tryptophan

Tryptophan is an essential amino acid.

It is also the precursor to serotonin, a neurotransmitter that can affect endorphin levels.

Endorphins have been shown to increase following oral dosing of tryptophan (10).

Researchers have also found that certain tryptophan metabolites have opioid-like effects (11).

Endogenous opioid-induced analgesia also depends on an increase in the uptake of tryptophan into the brain (14).

Animal studies have also shown that tryptophan significantly increases endorphin levels in the brain (12-13).

In one study, researchers found that tryptophan administration led to a significant increase in the release of both beta-endorphin and Met-enkephalin (15).

Foods high in tryptophan include turkey, chicken, eggs, cheese, nuts, and seeds.

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Or you can supplement with it to increase endorphin production and improve mood.

Personally, supplementing with tryptophan never helped me. In fact, it always seemed to make me worse. It gave me asthma and acne and actually increased my chronic inflammation and depression.

However, some people do see their mental health improve when they increase their intake of tryptophan. So it shouldn’t be completely disregarded.

So supplementing with tryptophan is worth a shot if you haven’t tried it yet. Just be aware of possible side effects.

If you want, you can also try supplementing with 5-Hydroxy-tryptophan (5-HTP) instead of regular tryptophan, as some people respond better to it.

5-HTP is included in this supplement.

8. Vitamin C

Research suggests that vitamin C can also have an impact on endorphin levels.

In one study, researchers found that vitamin C inhibits the breakdown of endogenous opioids and increases endorphin levels (16).

Other studies also suggest that vitamin C can enhance the synthesis of endorphins (17).

Animal studies also show that vitamin C increases endorphin levels in rats after exercise (18).

As you probably know, vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

In addition to getting vitamin C from fruits and vegetables, I take at least 100 mg of supplemental vitamin C every day.

I’ve taken up to 10 grams of vitamin C daily, and it definitely improves mood and reduces stress and anxiety.

Vitamin C is included in this supplement.

9. Turmeric (Curcumin)

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for optimal brain function and mental health.

In one study, researchers examined the effects of curcumin on pain and opioid dependence.

The study found that curcumin reduced pain and had an anti-addictive effect in opioid-dependent animals.

The authors suggest that curcumin may modulate the opioid system by affecting opioid receptor expression and signaling (20).

In another study, researchers found that curcumin significantly increased the production of endorphins in the spinal cord (19).

Turmeric and curcumin are included in the Optimal Antiox supplement.

Since turmeric and curcumin are fat soluble, they are best absorbed when combined with a fatty meal or taken with fats like coconut oil or olive oil.

10. Coffee (Caffeine)

As you probably know, coffee contains caffeine, which is a natural stimulant that affects the central nervous system.

Caffeine's impact on endorphin levels has been a subject of interest among researchers, given its widespread consumption and its potential influence on mood and cognitive function.

Studies have shown that caffeine can trigger the release of endorphins, which can lead to feelings of well-being and happiness.

In one study, researchers investigated the effects of caffeine on the release of beta-endorphins in healthy male volunteers.

The participants received either a caffeine pill or a placebo. Their blood levels of beta-endorphins were then measured before and after administration.

The researchers found that caffeine consumption led to a significant increase in beta-endorphin levels compared to the placebo group (21).

This effect could partly explain why many people report an improved mood after consuming a cup of coffee.

A follow-up study showed that caffeine can lower pain perception and increase beta-endorphin release (23).

And then in an animal study, researchers found that caffeine increased the extracellular levels of beta-endorphins in the brains of rats (22).

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed.

Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. I would have my last cup sometime between 10 in the morning and noon. Any later than that and it disrupted my sleep.

It’s also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine.

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.

But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.

That’s why I included coffee fruit in the Optimal Brain supplement.

11. Green Tea (EGCG)

Green tea is a popular beverage known for its numerous health benefits, including antioxidant properties and cognitive enhancements.

Some research also suggests that green tea has an impact on endorphin levels.

Green tea is rich in catechins, a type of antioxidant that has been associated with various health benefits.

One particular catechin, epigallocatechin gallate (EGCG), has been shown to affect the release of neurotransmitters, including endorphins.

In one study, researchers investigated the effects of EGCG on endogenous opioid peptides, including endorphins, in the brain.

The researchers found that EGCG increased the levels of beta-endorphins in specific brain regions (25).

If you're not a fan of drinking green tea, you can opt for a green tea extract supplement containing EGCG to increase endorphin production instead.

In fact, most studies use either green tea extract or EGCG rather than regular green tea.

It’s also important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.

That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.

But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.

So you could supplement with large dosages of concentrated EGCG and see some benefits.

But you'd be damaging your liver at the same time.

Not good.

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?

You take it with Vitamin C.

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C.

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).

12. Magnesium

Magnesium is an essential mineral that plays a crucial role in various physiological processes, including muscle and nerve function, bone health, and energy production.

Some studies suggest that magnesium can influence the activity of endorphins within the body.

In one study, magnesium potentiated the analgesic effect of morphine, an opioid drug.

A study by another group of researchers demonstrated the same results with magnesium and tramadol, another opioid drug.

These findings suggest that magnesium interacts with the opioid system to enhance the pain-relieving effects of endorphins (26-27).

There are a number of things you can do to make sure you’re getting enough magnesium, so that you maintain adequate magnesium levels and support your opioid system.

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is often a good idea for most people, as many people are deficient.

Magnesium is included in this supplement.

13. Theanine

Theanine is an amino acid.

It’s commonly found in tea leaves, but it can also be taken as a supplement.

Theanine is known to promote relaxation and improve mental focus.

But it can also increase endorphin production and release within the brain.

In one study, researchers found that theanine increased the release of alpha-endorphins in rats.

The researchers suggested that theanine might contribute to the relaxing effects of tea through its impact on endorphin release (24).

Theanine is one of my favorite compounds for optimal mental health because it stimulates many other neurotransmitters, including dopamine and GABA.

This stress-relief supplement includes theanine.

14. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health.

It plays a critical role in immune function, thyroid hormone metabolism, and antioxidant defense.

Researchers have investigated the effects of selenium on the secretion of beta-endorphins.

They found that selenium significantly increased beta-endorphin levels (28).

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

You can also supplement with it.

It’s included in this supplement.

15. Zinc

Zinc is an essential trace element that plays a vital role in numerous physiological processes, including immune function, protein synthesis, and DNA synthesis.

Zinc is also necessary for the proper functioning of the nervous system and has been shown to influence synaptic plasticity, learning, and memory.

Research has shown that zinc supplementation significantly enhances the pain-relieving effects of opioids, including those produced by endogenous opioid peptides (29-30).

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients and co-factors that increase the absorption of zinc.

Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc.

Some of the best foods to optimize your zinc levels include:

Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

The Best Lifestyle Habits, Therapies and Practices To Naturally Increase Endorphins

16. Exercise

Exercise is one of the most effective ways to boost endorphin levels.

You may have heard of the term "runner's high," which describes the euphoric sensation some people experience after engaging in prolonged, vigorous exercise.

This phenomenon is primarily attributed to the release of endorphins.

When we exercise, our bodies produce more endorphins to help cope with the physical stress and exertion.

As a result, we often feel an increased sense of happiness, reduced anxiety, and a higher tolerance for pain during and after the workout.

This positive feedback loop can make exercise an enjoyable and even addictive activity for many individuals.

Numerous studies have demonstrated that exercise can lead to increased endorphin levels.

In one study, researchers used positron emission tomography (PET) to examine the release of endorphins in the human brain during exercise.

The results showed that after two hours of running, endorphin levels increased in various brain areas, correlating with the participants' reports of increased euphoria and happiness (31).

Researchers have found that various forms of exercise, such as aerobic and anaerobic activities, can lead to increased endorphin levels.

The magnitude of the increase depends on factors such as exercise intensity, duration, and individual fitness levels (32).

Some researchers believe that both endorphins and endocannabinoids contribute to the "feel-good" effects of exercise (33).

I previously wrote about endocannabinoids here.

Regular exercise also helps reduce stress and improve mood.

Exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

17. Low Level Laser/Light Therapy

Low-level laser/light therapy (LLLT), also known as photobiomodulation, uses light at specific wavelengths to modulate cellular activity.

It has been shown to have various therapeutic effects on the nervous system.

Research shows that LLLT can relieve pain by enhancing the endogenous opioid system.

In one study, researchers found that LLLT increased the pain-relieving effects of endogenous opioids in rats by stimulating the release of endorphins or other endogenous opioids (61).

Another study also shows that LLLT significantly elevates beta-endorphin levels, which then leads to a reduction in pain (62).

I previously wrote about my experience with LLLT here.

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

When I’m traveling, I take this smaller and more convenient device with me and shine it on my forehead.

I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount.

Before trying LLLT, I highly recommend reading my full article about it first.

18. Meditation

Meditation has been found to have numerous positive effects on mental and physical health, including relaxation, stress reduction, and mood enhancement.

It can also help increase endorphin production.

Researchers say that meditation influences the release of various neurotransmitters, including endorphins, serotonin, and dopamine (39).

In one study, researchers investigated the effects of meditation on the plasma levels of beta-endorphin.

The researchers found that after four weeks of daily meditation, the plasma levels of beta-endorphin increased significantly compared to baseline levels (41).

In another study, researchers investigated the effects of meditation on the brain using functional magnetic resonance imaging (fMRI).

The researchers found that meditation led to changes in brain regions associated with the endogenous opioid system (40).

To experience the benefits of meditation on brain function and mental health, it's essential to practice regularly.

You should aim for at least 10-20 minutes of meditation per day, gradually increasing the duration as you become more comfortable with the practice.

By incorporating meditation into your daily routine, you can effectively support endorphin production, improve cognitive function, and promote overall mental well-being.

Meditation is one of my favorite daily activities and treatments to maintain optimal brain function and mental health.

I recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.

I previously wrote about it here, and you can get it through the Muse website.

19. Sleep and Melatonin

A healthy sleep pattern and deep sleep are critical for the regulation of the body's neurochemical systems, including endorphins.

Chronic sleep deprivation has been linked to increased pain sensitivity, likely due to decreased efficacy of the body's natural endorphin painkilling response (52).

Melatonin is the master “sleep hormone”. It’s known for its role in regulating sleep-wake cycles.

Melatonin has been shown to increase endorphin levels.

In one study, researchers found that melatonin enhances the release of beta-endorphin, contributing to its pain-relieving effects (53).

Researchers have also found that melatonin enhances the effects of morphine, suggesting further interaction between melatonin and the opioid system.

I personally used to have very poor sleep and it was one of the main factors that contributed to my poor brain function and mental health.

Melatonin levels also go down with age, so you might benefit from taking a melatonin supplement at night if you're older.

If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote the production of melatonin and get deeper and more restful sleep.

I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.

20. Laughter

Research suggests that laughter improves mood, reduces stress, and enhances immune function.

One way it does this is by increasing endorphin release and stimulating endorphin production (35).

In one study, researchers used positron emission tomography (PET) to examine the release of endorphins in the human brain during laughter.

The results showed that laughter led to increased endorphin release in various brain areas, which was associated with a greater sense of well-being and enhanced mood (34).

This is why it’s so important to incorporate laughter into your daily life.

So find some time to watch a funny movie, attend a comedy show, or share jokes with friends.

21. Social Connection

Bonding with friends and loved ones also releases endorphins.

In one study, researchers investigated the relationship between adult attachment style and the availability of opioid receptors in the brain.

The results showed that secure attachment was associated with greater opioid receptor availability (36).

Some researchers also suggest that the endogenous opioid system, including endorphins, plays a crucial role in forming and maintaining social bonds. This is called the “brain opioid theory of social attachment” (37).

This is why it’s so critical to make time for social activities and maintain strong relationships.

My advice is to talk to people whenever you get the chance, and hang out with your friends and family as much as possible. I should probably be taking my own advice here because I’m an introvert and don’t socialize too much.

But even just connecting through social media can increase endorphins. It doesn’t necessarily need to be in person, although that’s definitely better.

22. Aromatherapy

Aromatherapy is the use of essential oils and other aromatic compounds for therapeutic purposes.

It has been reported to have numerous health benefits, including relaxation, stress relief, and mood enhancement.

Inhaling or applying certain essential oils, like lavender, peppermint, or eucalyptus, can also increase endorphin production.

One study found that euphoric essential oil aromas can lead to endorphin release (38).

23. Sunlight and Vitamin D

Sunlight is another great way to increase your endorphin levels.

Research shows that ultraviolet (UV) light exposure significantly increases blood levels of endorphins (42, 44).

Melanocytes in human skin also express a fully functioning endorphin receptor system (43).

Sun exposure helps your body produce vitamin D, which is also linked to increased endorphin production and improved mood.

Research shows that low vitamin D levels can lead to increased risk of opioid use and addiction (45).

Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.

But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.

If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your endorphin levels and support your mental health.

Sunlight exposure is definitely better than supplements, though.

I personally get sunlight every single day during the spring and summer months.

It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm.

At the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.

But it's important to test and monitor your Vitamin D levels before and after supplementing with it.

24. Music and Dance

Music has been shown in numerous studies to have a significant impact on mood and emotional state.

This is believed to be related, in part, to its ability to stimulate the release of endorphins.

Numerous studies have explored the neurochemical effects of music.

Researchers suggest that one of the key benefits of listening to music is the release of endorphins in the brain (46).

Researchers also suggest that this endorphin release could be one reason why music has been found to improve mood, reduce stress, and enhance feelings of social connection (46).

In one study, researchers found that both “music-making” (i.e., singing, drumming, etc.) and “music-listening” can elevate pain thresholds.

The researchers interpreted this as a sign of increased endorphin release (47).

So make sure you listen to your favorite tunes regularly, as it will trigger the release of endorphins and elevate your mood.

Research also shows that expressive movement and dance can enhance emotional well-being by stimulating the release of endorphins (46).

So you can take it to the next level by dancing while you listen to your music.

I previously wrote about how music and dance can also naturally increase dopamine and GDNF levels, and help treat OCD.

25. Kindness

Helping others and engaging in altruistic behaviors can lead to the release of endorphins.

Research shows that individual acts of kindness release both endorphins and oxytocin, and create new neural connections (48).

This is known as the "helper's high.”

Being kind can also boost serotonin and dopamine, which are neurotransmitters in the brain that give you feelings of satisfaction and well-being.

26. Massage

Massage therapy has been associated with a range of positive health effects, including an increase in endorphin levels.

In one study, researchers found a significant increase in beta-endorphin levels following massage (49).

Other research has found that massage can lead to an increase in endorphin levels, and this increase was associated with improved mood and reduced stress, pain, and anxiety (50).

Massage therapy also leads to decreased levels of cortisol, and increased levels of serotonin and dopamine.

This is one reason why I regularly get a massage from a massage therapist.

27. Yoga

Yoga is a mind-body practice that involves physical postures, breathing exercises, and meditation.

Yoga has been associated with various health benefits, including reduced stress and increased neuroplasticity.

It can also increase levels of endorphins.

In one study, researchers found that yoga participants showed a significant reduction in stress (measured by reduced cortisol levels) and a significant increase in beta-endorphin levels (51).

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.

28. Pets

Interacting with animals and pets, especially dogs and cats, has been shown to provide numerous health benefits, one of which is the release of endorphins.

Research shows that pets can help reduce stress and anxiety, which then stimulates the release of endorphins (54).

In one study, researchers found that petting a dog can lead to increased levels of beta-endorphins, dopamine, and serotonin, all of which are associated with positive feelings and stress reduction (55).

So if you’re trying to maximize your endorphin levels, you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one.

29. Acupuncture

Acupuncture is an ancient practice originating from traditional Chinese medicine.

It has been studied for its role in pain relief and stress reduction for many years.

One of the mechanisms of acupuncture's pain-relieving properties is the stimulation of the body's endorphin system.

Research shows that acupuncture stimulates the release of endorphins.

In a review paper, researchers outline how acupuncture stimulates the body's endogenous opioid system, particularly the release of beta-endorphin (56).

In one study, researchers found that the pain-relieving effects of acupuncture could be blocked by naloxone, a drug that inhibits the effects of opioids, including endorphins.

This study suggests that the pain-relieving effects of acupuncture involves the release of endorphins (57).

I’m personally a really big fan of auricular acupuncture.

Auricular acupuncture is when needles are inserted into the ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weaning off psychiatric medication.

It really helped me the first time I came off antidepressants. I was surprised. At the end of each appointment, my practitioner would secure small black seeds on my ear.

In my experience, ear acupuncture is more effective than regular acupuncture.

I also lie on an acupuncture mat at home to relax before bed.

30. Sauna

Saunas have been used for centuries in various cultures for their perceived health benefits.

In recent years, scientific studies have begun to explore these benefits.

Some research has suggested that sauna use can stimulate the release of endorphins.

Researchers say that sauna use can stimulate the release of endorphins.

They suggest that this endorphin release might be one reason why many people report feeling relaxed and rejuvenated after a sauna session (58).

Heat stress, which is experienced in environments like saunas, can also initiate the release of endorphins.

Endorphin systems appear to be activated in response to heat stress (59).

If you decide to start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.

Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.

Check out this article to learn more about saunas and the 13 ways they can improve your brain function and mental health.

31. Cold Exposure

Cold exposure is brief exposure to cold water or air, such as cold showers or ice baths.

Similar to heat stress, exposure to cold temperatures can also trigger a variety of physiological responses, including the release of endorphins.

This is believed to be part of the body's mechanism for coping with the discomfort of the cold.

In one study, researchers found that cold showers stimulate the release of endorphins (60).

This might explain why some people report feeling invigorated or euphoric after a cold shower or a plunge into an icy lake.

The researchers concluded that cold showers could help individuals suffering from depression (60).

If you’re interested in practicing cold exposure, you can try taking cold showers or spending time in a cool environment.

However, it's important to approach cold exposure gradually and with caution.

Make sure you do so safely and within your comfort limits.

I personally take a cold shower every day.

During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don’t have to be that extreme though.

You can start by finishing your next shower with one minute of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot.

It can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want.

Find what works best for you and do it regularly.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Jordan Fallis

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Citicoline's ability to slow down cognitive decline can be attributed to several mechanisms. It can enhance neurotransmitter production, support brain cell membrane integrity, increase brain plasticity, and reduce inflammation.

Unlocking Brain Power: 18 Remarkable Benefits of Citicoline (CDP-Choline)

February 4, 2024 Jordan Fallis

Citicoline is a naturally occurring compound.

It plays a crucial role in the synthesis of phosphatidylcholine, a major component of brain cell membranes.

It is found in trace amounts in certain foods, but it’s typically taken as a dietary supplement.

Citicoline has been extensively researched for its cognitive benefits, including improved memory and focus.

Additionally, it has been shown to promote neuroprotection and support stroke recovery.

By supplementing with Citicoline, you can experience a boost in cognitive performance and overall brain health.

Continue reading to learn more about the remarkable benefits of Citicoline.

What is Citicoline?

Citicoline, also known as CDP-choline or cytidine diphosphate-choline, is classified as a nootropic substance due to its cognitive-enhancing effects.

It is a precursor to both choline and cytidine.

Choline and cytidine are both necessary for the synthesis of essential cell components, particularly in the brain.

Citicoline was first discovered in 1956 by Kennedy and Weiss. They identified it as a key molecule in the Kennedy pathway, which is a metabolic process responsible for the biosynthesis of phosphatidylcholine in the body.

Small amounts of Citicoline can be found in foods such as eggs, liver, and certain legumes. But it is more commonly consumed as a supplement.

When taken as a supplement, Citicoline has been shown to provide various cognitive benefits, including improved memory and focus.

Additionally, Citicoline demonstrates neuroprotective properties. It has been linked to aiding stroke recovery.

How Does Citicoline Work in the Brain?

Citicoline works by increasing the levels of choline and cytidine in the brain. This helps produce more phosphatidylcholine and other essential neurotransmitters, such as acetylcholine. This then supports cognitive function, memory, and learning.

When consumed as a supplement, Citicoline is absorbed through the gastrointestinal tract and metabolized in the liver. It is then broken down into choline and cytidine.

Choline and cytidine then enter the bloodstream and cross the blood-brain barrier, reaching the brain. Inside the brain, choline and cytidine are recombined to form Citicoline again.

Citicoline then participates in the synthesis of phosphatidylcholine, a major component of cell membranes, particularly in brain cells. This process helps maintain the integrity and fluidity of cell membranes, ensuring proper cell signaling and communication.

Citicoline also indirectly supports the production of neurotransmitters, such as acetylcholine, which is essential for memory and learning.

Citicoline also demonstrates neuroprotective effects by reducing the production of harmful free radicals and pro-inflammatory substances in the brain. This helps protect brain cells from oxidative stress, inflammation, and age-related degeneration.

For example, it helps regulate glutamate, an excitatory neurotransmitter that can cause neuronal damage when present in excessive amounts.

Lastly, Citicoline has been shown to enhance brain plasticity, promote the growth of new neural connections, and reduce inflammation and damage in the brain.

18 Proven Benefits of Citicoline (CDP-Choline)

1. Citicoline Enhances Memory

Citicoline has been shown to improve memory.

This is partially attributed to its role in increasing acetylcholine levels, a neurotransmitter essential for memory and learning.

Multiple studies have demonstrated the memory-enhancing effects of Citicoline.

In one study, older adults with age-related memory impairments took Citicoline for 12 weeks.

The study participants received either 1,000 mg or 500 mg of Citicoline daily.

They experienced improvements in memory after taking it (1).

Researchers have also examined the effects of Citicoline on healthy adult women.

The women took 250 mg or 500 mg daily doses of Citicoline for 28 days.

It led to significant improvements in cognitive function, including memory (2).

Lastly, a team of researchers analyzed various studies on Citicoline's effects on stroke recovery.

They concluded that patients who received Citicoline showed improvements in memory and cognitive function (3).

These studies, among others, provide strong evidence for the memory-enhancing effects of Citicoline.

2. Citicoline Improves Focus and Attention

Citicoline supports the synthesis of essential neurotransmitters, such as acetylcholine and dopamine, which play vital roles in attention and focus.

By increasing the availability of these neurotransmitters, Citicoline helps improve attention and focus.

Research has found this to be true.

Several studies have shown that Citicoline supplementation can help enhance attention, focus, and concentration.

In one study, healthy adult women took 250-500 mg daily doses of Citicoline for 28 days.

The researchers found that the women experienced significant improvements in attentional performance (4).

In another study, researchers found that healthy adults who took Citicoline for six weeks experienced improvements in attention and cognitive function (5).

And then a randomized, double-blind, placebo-controlled study looked at the effects of Citicoline on cognitive performance in healthy male volunteers.

The researchers found that participants who received Citicoline showed significant improvements in attention, working memory, and cognitive flexibility (6).

Considering all of this research, it’s very clear that Citicoline can be particularly beneficial for students, professionals, or anyone seeking to improve their focus and overall cognitive performance.

3. Citicoline Is Neuroprotective

Citicoline is known to be neuroprotective.

It protects brain cells from damage and degeneration.

It does this by maintaining the integrity of cell membranes, reducing oxidative stress, and decreasing inflammation in the brain

These effects contribute to overall brain health. They can also protect against cognitive decline and neurodegenerative conditions.

Several studies have demonstrated the neuroprotective effects of Citicoline, particularly in cases of ischemic stroke, traumatic brain injury, and cognitive decline (7-9).

Researchers found that Citicoline can help regulate the levels of glutamate, an excitatory neurotransmitter. Glutamate can cause neuronal damage when present in excessive amounts (9).

4. Citicoline Helps With Stroke Recovery

Studies have shown that Citicoline can aid in the recovery process after a stroke.

It does this by enhancing brain plasticity, promoting the growth of new neural connections, and reducing inflammation and neuronal damage.

As a result, it is often used as an adjunct therapy alongside conventional stroke treatments.

Citicoline seems to be particularly helpful in patients who have suffered from ischemic strokes.

Ischemic stroke occurs when blood flow to the brain is blocked, leading to a lack of oxygen and nutrients. This can then cause cell death and neurological damage.

A pooled analysis of clinical trials looked at the effects of Citicoline in acute ischemic stroke.

The researchers found that patients who received Citicoline experienced improved functional and cognitive outcomes (10).

Another research review assessed the role of Citicoline in neuroprotection and neurorepair in ischemic stroke.

The authors concluded that Citicoline was generally well-tolerated and could improve functional and cognitive outcomes in stroke patients. This was especially true when administered early in the treatment process (11).

5. Citicoline Improves Mood and Motivation

Citicoline has been linked to increased levels of dopamine, a neurotransmitter associated with motivation, pleasure, and reward.

This effect can help improve mood, motivation, and overall well-being.

As a result, some studies have proposed that Citicoline has antidepressant-like effects.

In one study, researchers investigated the effects of Citicoline supplementation on mood and mental energy.

The trial included 60 healthy adult participants. They received either Citicoline (250 mg/day or 500 mg/day) or a placebo for six weeks.

The participants who received Citicoline reported improvements in their mood and mental energy (12).

6. Citicoline Improves Learning

Citicoline has been shown to improve learning.

It does this by promoting various aspects of cognitive function, including memory, attention, and neuroplasticity.

In one study, researchers investigated the effects of Citicoline on learning and memory in adults.

This trial included 60 healthy adults. They received either Citicoline (250 mg/day or 500 mg/day) or a placebo for 28 days.

The researchers found that participants who received Citicoline exhibited improved performance in a variety of cognitive tasks, including those related to learning (13).

7. Citicoline Increases Acetylcholine in the Brain

Acetylcholine is a crucial neurotransmitter involved in various aspects of cognitive function, including learning, memory, and attention.

When Citicoline is ingested and metabolized, it is broken down into choline.

Choline can then cross the blood-brain barrier and enter the brain.

Once in the brain, choline is used to synthesize acetylcholine.

As a result, Citicoline has been shown to increase choline and acetylcholine levels in the brain. This then contributes to improved cognitive function.

Several studies have demonstrated that Citicoline supplementation can lead to increased acetylcholine levels in the brain.

In one study, researchers investigated the effects of Citicoline on cholinergic neurotransmission.

The results showed that Citicoline increased the release of acetylcholine in the hippocampus, which is a brain region critical for learning and memory (14).

Another study looked at the effects of Citicoline on the expression of brain plasticity markers.

The authors found that Citicoline led to increased levels of acetylcholine in the brain (15).

This is just two of the many studies showing that Citicoline supplementation can increase acetylcholine levels in the brain.

Check out this article to learn about 26 other ways to increase acetylcholine levels.

8. Citicoline Reduces Inflammation in the Brain

Inflammation plays a significant role in the development and progression of various neurological disorders. This includes Alzheimer's disease, Parkinson's disease, and stroke.

But Citicoline has been shown to possess anti-inflammatory properties, and it can help reduce inflammation in the brain.

For example, Citicoline significantly reduces the production of pro-inflammatory cytokines in the brain (16).

In one study, researchers examined the effects of Citicoline on oxidative stress and inflammation in a mouse model of Alzheimer's disease.

The authors found that Citicoline reduced oxidative stress and inflammation in the brain. This reduction in inflammation was then associated with improved cognitive function in the mice (17).

By reducing brain inflammation, Citicoline can help maintain brain health, and help prevent the development of neurodegenerative diseases.

Check out this article to learn about 22 other ways to reduce inflammation in the brain.

9. Citicoline Enhances Brain Plasticity

Brain plasticity is the brain's ability to change and adapt in response to new experiences.

Brain plasticity plays a crucial role in the formation of new connections between neurons (synaptogenesis) and the growth of new neurons (neurogenesis).

Both synaptogenesis and neurogenesis are essential for learning, memory, and recovery from brain injuries.

Citicoline has been shown to enhance brain plasticity, synaptogenesis and neurogenesis.

In one study, researchers investigated the effects of Citicoline on the expression of brain plasticity markers in a rat model of stroke.

The results showed that Citicoline led to increased expression of plasticity-related proteins and growth factors, such as BDNF and NGF (18).

Another study found that Citicoline enhances brain plasticity and promotes recovery after stroke (19).

10. Citicoline Helps With Cognitive Decline, Mild Cognitive Impairment, and Alzheimer's Disease

Cognitive decline is characterized by a gradual decrease in mental functions, including memory, attention, and problem-solving abilities.

Citicoline has been shown to slow down cognitive decline, particularly in aging individuals and those suffering from neurodegenerative diseases such as Alzheimer's disease

Several studies have demonstrated the benefits of Citicoline in slowing down cognitive decline.

One study looked at the long-term effects of Citicoline in elderly patients with mild cognitive impairment.

The researchers found that 9 months of Citicoline supplementation significantly improved cognitive performance in these patients (20).

Another study investigated the effects of Citicoline on cognitive decline in patients with Alzheimer's disease.

The trial found that patients who received Citicoline for 12 months experienced a slower decline in cognitive function (21).

And then a systematic review evaluated the efficacy of Citicoline in treating cognitive and behavioral disturbances in elderly patients.

The authors concluded that Citicoline showed some benefits in improving cognitive and behavioral symptoms in these patients (22).

11. Citicoline Helps Treat ADHD

Emerging evidence indicates that Citicoline can have a positive impact on attention deficit hyperactivity disorder (ADHD) symptoms, such as inattention and impulsivity This is likely due to its influence on dopamine and acetylcholine levels.

In one study, researchers examined the effects of Citicoline on adolescents with ADHD.

The study included 48 male participants aged 13-18 years. They received either Citicoline (250 mg/day or 500 mg/day) or a placebo for 28 days.

The results showed that participants who received Citicoline experienced improvements in attention, impulsivity, and overall ADHD symptoms (23).

Another review article also discusses the impact of Citicoline on brain reward function and its potential for the treatment of psychiatric disorders, including ADHD.

The authors suggest that Citicoline can help modulate dopamine pathways and improve cognitive functions in individuals with ADHD (24).

The mechanisms through which Citicoline benefits individuals with ADHD include enhancing neurotransmitter production, supporting brain cell membrane integrity, and increasing brain plasticity.

12. Citicoline Helps With Addiction

Addiction is a complex brain disorder.

It’s characterized by compulsive substance use or engagement in certain behaviors, despite negative consequences.

Research has suggested that Citicoline supplementation can help support recovery from substance abuse.

It’s especially useful in cases of ccocaine and methamphetamine addiction because it modulates dopamine pathways and reduces cravings.

One study examined the effects of short-term Citicoline supplementation on cocaine craving in cocaine-dependent subjects.

The results showed that Citicoline significantly reduced craving (25).

In a review article, researchers discussed the impact of Citicoline on brain reward function and its potential for the treatment of psychiatric disorders, including addiction.

The authors suggest that Citicoline can help modulate dopamine pathways. Dopamine plays a crucial role in the development and maintenance of addiction (26).

Another review article analyzed the available literature on the use of Citicoline in treating addictive disorders.

The authors concluded that there are benefits of Citicoline in reducing cravings and improving cognitive function (27).

13. Citicoline Helps Treat Traumatic Brain Injuries and Concussions

Traumatic brain injury (TBI) is a disruption in normal brain function caused by a bump, blow, or jolt to the head, or a penetrating head injury.

Concussions are a form of mild TBI.

Both can lead to a wide range of symptoms such as headache, confusion, memory problems, and dizziness.

Several studies have examined the effects of Citicoline in people with traumatic brain injuries and concussions.

In a review article, researchers discussed the potential of Citicoline in treating various neurological disorders, including TBIs. They mention that Citicoline can help repair damaged brain cells and improve cognitive function after brain injury (29).

In one study, patients with head injuries were given Citicoline. The treatment resulted in improvements in memory and behavior. The researchers concluded that Citicoline can help treat post-concussion symptoms (30).

In another study, researchers investigated the effects of Citicoline on cognitive and motor function.

The results demonstrated that Citicoline improved both cognitive and motor function (28).
It’s believed that Citicoline can aid in the recovery process following traumatic brain injury by promoting neuroplasticity, enhancing neurotransmitter production, reducing inflammation, and repairing and regenerating brain tissue.

14. Citicoline Helps Treat Tinnitus

Tinnitus is a condition characterized by the perception of ringing, buzzing, or other noises in the ears.

There is some research suggesting that Citicoline can provide some relief to people with tinnitus.

In one retrospective case review, researchers examined the records of 24 patients who were treated with Citicoline for tinnitus.

The review found that 54% of the patients experienced a reduction in their tinnitus after taking Citicoline for at least 12 weeks (31).

It’s likely that Citicoline helps with tinnitus due to its neuroprotective and neurotransmitter modulating effects.

15. Citicoline Helps Treat Parkinson's Disease

Parkinson's disease is a progressive neurological disorder.

It is characterized by the death of dopamine-producing neurons in the brain, leading to motor and cognitive symptoms.

Research indicates that Citicoline can provide some benefits for individuals with Parkinson's disease. It could help improve cognitive function and enhance the effectiveness of conventional Parkinson's medications.

A review article discusses the potential benefits of Citicoline in treating various neurological disorders, including Parkinson's disease.

The authors suggest that Citicoline could protect neurons from damage, enhance the production of neurotransmitters such as dopamine, and improve cognitive function in people with Parkinson's disease (32).

In one study, researchers investigated the effects of Citicoline on patients with Parkinson's disease. They found that Citicoline improved motor function and reduced the severity of their symptoms (33).

Another study looked at the effects of Citicoline on patients with Parkinson's disease who were also receiving Levodopa.
The results indicated that Citicoline has some positive effects on cognitive function in patients with Parkinson's disease (34).

16. Citicoline Supports Mitochondrial Function in the Brain

Mitochondria are the energy-producing organelles in cells.

Their optimal function is essential for maintaining cellular health and energy metabolism.

By supporting the mitochondrial in your brain, you can maintain overall brain health and prevent the development of neurodegenerative diseases.

Citicoline is one way to support mitochondrial function.

It can help improve energy production in the brain.

Research shows that it enhances brain energy metabolism by increasing the production of ATP (adenosine triphosphate). ATP is the primary energy source for cells.

This increased energy availability can contribute to reduced fatigue and better cognitive performance.

In one study, researchers looked at the neuroprotective effects of Citicoline.

The results showed that Citicoline improved mitochondrial function in the brain (35).

Citicoline has the potential to support mitochondrial function in the brain through various other mechanisms as well. This includes providing precursor molecules for phospholipid synthesis and reducing oxidative stress.

17. Citicoline Improves Reaction Time and Reduces Cognitive Fatigue

Reaction time is an essential cognitive function. It influences various aspects of daily life, such as decision-making, driving, and sports performance.

Meanwhile, cognitive fatigue is the decline in cognitive performance and mental energy levels during sustained periods of mental effort.

Research shows that Citicoline can help enhance reaction time, increase cognitive energy, and improve processing speed.

In one study, researchers investigated the effects of Citicoline supplementation on motor speed, attention, and reaction time.

The participants received either Citicoline (as Cognizin) or a placebo for 28 days.

The results showed that the Citicoline group exhibited significant improvements in motor speed, attention, and reaction time (36).
It accomplishes this by increasing neurotransmitter production and improving cell membrane integrity.

18. Citicoline Improves Verbal Fluency

Verbal fluency is a cognitive function that involves the ability to generate words quickly and accurately. It’s essential for language production, communication, and executive functioning.

In one study, researchers gave Citicoline to older adults who had poor memory.

Participants received either Citicoline or a placebo for 12 weeks.

The results showed that Citicoline significantly improved their verbal memory performance (37).

The study did not directly measure verbal fluency as an outcome. However, improvements in verbal memory are associated with enhancements in verbal fluency.

Best Citicoline Supplement

Since Citicoline is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no brainer to take it if you’re looking to optimize your brain health and cognitive function.

In fact, supplementing with Citicoline has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

Citicoline is available in various supplemental forms, including capsules, tablets, and powder.

Since it has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement.

You can get Optimal Brain here.

Optimal Brain includes Citicoline, plus several other natural compounds that have been shown to improve brain function.

Recommended Dosage For Citicoline

The recommended dosage for Citicoline can vary depending on factors such as age, health condition, and individual needs.

However, the following are some general guidelines for Citicoline supplementation.

For cognitive enhancement in healthy adults, a common dosage range is between 250 to 500 mg per day, taken once or divided into two doses.

For age-related cognitive decline or memory issues, some studies have used doses between 500 to 2000 mg per day, typically divided into two doses.

For stroke recovery and support, clinical trials have administered Citicoline in doses ranging from 500 to 2000 mg per day, often divided into two doses.

The Optimal Brain supplement includes just 250 mg of Citicoline. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Citicoline. Since they all work better together, you don’t need to take as large of a dose of Citicoline for optimal results.

You can get Optimal Brain here.

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Jordan Fallis

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