21 Remarkable Benefits of ALCAR (Acetyl-L-Carnitine)

Acetyl-L-Carnitine, also known as ALCAR, is a natural compound that your body produces and utilizes every day. 

However, its profound health benefits have caught the attention of researchers, health enthusiasts, and everyday people looking to boost their brain function.

Acetyl-L-Carnitine is an acetylated form of L-Carnitine, an amino acid derivative found in our bodies and food, especially meat products. 

This essential nutrient plays a crucial role in energy production by transporting fatty acids into the mitochondria, which are the 'power plants' of your cells. 

The "Acetyl" group attached to the L-Carnitine molecule gives it the ability to cross the blood-brain barrier, where it exerts various neuroprotective effects.

This article aims to shine a light on ALCAR, its roles in your body, and the many ways in which it can enhance your cognitive performance. 

I'll delve into the science behind ALCAR, its numerous health benefits, and the current research surrounding it. 

I'll also guide you through its recommended dosage, and how to choose the right ALCAR supplement for your needs.

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

What Is ALCAR (Acetyl-L-Carnitine)?

Acetyl-L-Carnitine (ALCAR) is a derivative of L-Carnitine, an amino acid that is naturally produced in the body. 

It plays a key role in the metabolism of fat, serving as a carrier that shuttles fatty acids into the mitochondria, the energy-producing structures in cells. Once inside the mitochondria, these fatty acids are burned, or oxidized, to produce energy.

What sets ALCAR apart from L-Carnitine is the acetyl group attached to the carnitine molecule. This modification allows ALCAR to cross the blood-brain barrier, a protective shield separating the general circulation from the brain environment. This makes ALCAR particularly effective in supporting brain health and cognitive function, as it can reach neurons more efficiently.

In supplement form, ALCAR is often used to support cognitive health and improve overall energy levels. It has neuroprotective and neuroenhancing effects, and research has indicated benefits in various neurological and cognitive conditions. 

However, while the body can naturally produce L-Carnitine, and to some extent ALCAR, dietary intake (particularly from meat) and supplementation can enhance its availability in the body. 

As a result, vegetarians, vegans, or individuals with certain health conditions can especially benefit from ALCAR supplementation.

How Does ALCAR Work in the Body and Brain?

Acetyl-L-Carnitine (ALCAR) plays several essential roles in your body and brain. 

Its primary function is related to the metabolism of fat, serving as a carrier molecule that shuttles fatty acids into the mitochondria. 

This is especially critical because the mitochondria, often referred to as the 'power plants' of your cells, are where these fatty acids are converted into usable energy in the form of adenosine triphosphate (ATP).

Beyond its role in energy metabolism, ALCAR stands out due to its ability to cross the blood-brain barrier. This is facilitated by the acetyl group attached to the carnitine molecule. 

Once in the brain, ALCAR contributes to the synthesis of the neurotransmitter acetylcholine, which is vital for memory, attention, and other cognitive functions.

21 Proven Benefits of ALCAR (Acetyl-L-Carnitine)

1. ALCAR Enhances Cognition, Memory and Learning

Numerous studies have indicated that ALCAR supplementation improves cognition, memory and learning capacity. 

Research shows that ALCAR helps people with age-associated memory impairment (3). 

In one study, researchers found that ALCAR supplementation improved memory in older adults, specifically those with mild cognitive impairment (1). 

Another study showed that ALCAR alleviates chemotherapy-induced cognitive impairments, commonly referred to as "chemo brain" (2). 

The cognitive enhancement effects of ALCAR are primarily due to its role in cellular metabolism and its neuroprotective properties.

The brain is a highly energy-demanding organ, and adequate energy production is essential for optimal cognitive function. 

Therefore, by supporting mitochondrial function, ALCAR helps maintain and improve cognitive abilities, including memory and learning.

ALCAR also promotes the production of the neurotransmitter acetylcholine, which is vital for memory and learning.

2. ALCAR Helps With Cognitive Decline, Alzheimer's Disease and Dementia

Acetyl-L-Carnitine (ALCAR) has been studied for its benefits in managing cognitive decline, Alzheimer's disease, and other forms of dementia.

The compound's neuroprotective and metabolic functions in the brain are thought to underlie these effects.

Researchers have found that patients with Alzheimer's disease who are treated with ALCAR show significant improvement in several cognitive domains and slower cognitive decline (4). 

In one study, researchers found that supplementation with ALCAR improved memory and attention in subjects with mild cognitive impairment, which is often considered a precursor to Alzheimer's disease (5). 

In another study, elderly subjects who received ALCAR supplementation over a 6-month period showed significant improvements in cognitive function, including attention, long-term memory, verbal ability, and spatial orientation (6). 

Research also suggests that ALCAR can improve cognitive function and behavioral symptoms in patients with vascular dementia (7). 

These studies suggest that ALCAR has a positive effect on cognitive decline and dementia, including Alzheimer's disease. 

However, it’s important to understand that while the compound shows promise, it is not a cure for these conditions.

3. ALCAR Is Neuroprotective

Acetyl-L-Carnitine (ALCAR) exhibits neuroprotective properties, shielding neurons from damage and degeneration. 

It does this by reducing oxidative stress and neuroinflammation, both of which can lead to neuronal damage.

Research shows that ALCAR has antioxidant properties, which means it can help neutralize harmful free radicals in the brain.

In one study, researchers found that dietary supplementation with ALCAR protected the brain and reduced the decline in mitochondrial function associated with aging (8). 

In another study, researchers found that ALCAR protected the brain and improved neurological outcomes following traumatic brain injury (9).

4. ALCAR Produces Energy and Increases Energy in the Brain

Similar to its role in other cells, Acetyl-L-Carnitine (ALCAR) helps in the transport of fatty acids into the mitochondria of brain cells. 

These fatty acids are then used to produce energy, which is vital for maintaining normal brain function.

Since Acetyl-L-Carnitine is involved in mitochondrial function and energy production, it supports the creation of ATP, the body's primary energy currency. A more efficient production of ATP translates to more available energy in the brain. 

In one study, researchers showed that ALCAR increased cellular respiration and ATP synthesis in neurons (11). 

ALCAR is also known to enhance brain energy metabolism and can help maintain the energy needs of the brain during stressful conditions.

In one study, ALCAR was shown to improve brain energy metabolism during recovery from hypoxia-ischemia (10). 

5. ALCAR Increases Acetylcholine in the Brain

The acetyl part of Acetyl-L-Carnitine (ALCAR) is used in the production of the neurotransmitter acetylcholine. 

Acetylcholine plays a critical role in many functions, including memory, learning, and attention.

By donating its acetyl group to the production of acetylcholine, ALCAR supports cognitive function and learning processes.

In one study, ALCAR increased choline acetyltransferase activity in certain areas of the brain. Choline acetyltransferase is an enzyme responsible for the synthesis of acetylcholine (13). 

In another study, ALCAR was found to restore the release of acetylcholine, which was decreased in aged rats. This restoration was associated with improved learning and enhanced cognitive function (14). 

ALCAR has also been found to slow the progression of Alzheimer's disease, and this effect is believed to be due in part to its influence on acetylcholine production (15). 

6. ALCAR Increases NGF (Nerve Growth Factor)

Acetyl-L-Carnitine (ALCAR) increases and enhances the activity of nerve growth factor (NGF) in the brain.

NGF is a critical protein that helps in the growth, maintenance, and survival of nerve cells, including neurons.

In one study, researchers found that ALCAR enhances the production of NGF in the nervous system (16). 

Another study showed that long-term ALCAR administration increased NGF levels in the hippocampus (17). 

Researchers have also reported that ALCAR administration to aged rats significantly increases NGF levels and reverses the age-associated loss of NGF receptors in the brain (18-19). 

7. ALCAR Reduces Inflammation in the Brain

Acetyl-L-Carnitine (ALCAR) has anti-inflammatory properties and can help reduce inflammation in the brain.

In one study, researchers found that ALCAR reduced neuroinflammation and oxidative stress in a model of hypoxic brain injury (20). 

Researchers have noted that ALCAR can reduce the risk of developing neurodegenerative diseases likely by reducing inflammation and oxidative stress in the brain (21). 

Research papers have also highlighted the potential of ALCAR in modulating inflammation and oxidative stress in Alzheimer's disease (22).

8. ALCAR Improves Mood and Reduces Depression

Research suggests that Acetyl-L-Carnitine (ALCAR) has a beneficial impact on mood disorders such as depression.

It has mood-enhancing and antidepressant effects likely due to its influence on neurotransmitters and brain energy metabolism.

In one study, researchers found that ALCAR is a valid treatment for depression in the elderly, with similar efficacy to traditional antidepressants but fewer side effects (23). 

Another study found that ALCAR supplementation could reduce both depression and fatigue in patients with chronic illness (24). 

Researchers have also found that ALCAR levels are significantly decreased in individuals with major depressive disorder. They suggested that ALCAR supplementation could have antidepressant properties, especially in those with treatment-resistant depression and high inflammation (25).

9. ALCAR Improves Focus and Helps with ADHD

Some studies have suggested that Acetyl-L-Carnitine (ALCAR) can help manage symptoms of Attention Deficit Hyperactivity Disorder (ADHD), especially in those who have a genetic variation that limits the body's natural production of carnitine (26). 

In one study, researchers found that ALCAR was significantly more effective than placebo in reducing attention problems and aggressive behavior in boys with ADHD (27). 

Another study found that ALCAR can enhance the release of dopamine in the brain, which could potentially enhance attention and focus (28).

10. ALCAR Reduces Anxiety and Stress

Research suggests that Acetyl-L-Carnitine (ALCAR) has anti-anxiety and stress-reducing effects.

One study showed that ALCAR reduced anxiety-like behavior in rats by altering the function of the GABAergic system (29). 

Researchers have also found that ALCAR prevents stress-induced changes in the brain, particularly in the hippocampus – a region of the brain important for stress response and emotion regulation (30). 

Other studies have shown that ALCAR supplementation can reverse the behavioral changes caused by chronic stress (31).

11. ALCAR Supports Mitochondria in the Brain

Mitochondria are the "powerhouses" of our cells. They’re responsible for creating energy in our cells. 

Acetyl-L-Carnitine (ALCAR) supports the health and function of the mitochondria. This is particularly important in the brain, where energy demand is high.

Mitochondrial dysfunction is also linked to numerous diseases and health conditions.

Research shows that ALCAR is actively transported across the blood-brain barrier and into the brain mitochondria, where it plays a key role in energy metabolism within the brain.

In one study, researchers found that ALCAR improves mitochondrial efficiency and prevents age-related mitochondrial changes (12). 

Supplementation with ALCAR also reduces the decline in mitochondrial function associated with aging, leading to increased energy production and improved cognitive function (8).

12. ALCAR Helps With Addiction

Acetyl-L-Carnitine (ALCAR) can also benefit individuals struggling with addiction.

Research suggests that ALCAR can assist in the recovery from alcohol addiction by reducing cravings and alleviating withdrawal symptoms. 

In one study, researchers found that ALCAR supplementation reduced alcohol intake and relapse in alcohol-dependent rats. 

The authors suggested that ALCAR might modulate the balance of excitatory and inhibitory neurotransmission in the brain, which is often disrupted in alcohol dependence (32). 

Research also shows that ALCAR reduces self-administration of morphine and reduces withdrawal symptoms in opioid-dependent rats. 

The authors speculated that ALCAR might influence opioid receptors or alter pain perception, which could be beneficial in managing opioid addiction (33). 

Another study found that ALCAR reduces the self-administration and seeking of methamphetamine in rats. 

The authors suggested that ALCAR might help in managing methamphetamine addiction by reducing drug-seeking behavior (34). 

13. ALCAR Helps with Chronic Fatigue Syndrome

There is some evidence that Acetyl-L-Carnitine (ALCAR) can help reduce feelings of physical and mental fatigue, making it useful for conditions such as chronic fatigue syndrome (CFS).

Research shows that Acetyl-L-Carnitine deficiency is common in people with CFS (36-37). 

In one study, researchers gave ALCAR to CFS patients, and they found that it led to significant improvements in cognitive function, particularly in terms of attention and concentration.

Another study found that ALCAR significantly improved the physical and mental fatigue associated with CFS (35). 

14. ALCAR Helps with Fibromyalgia 

Research suggests that Acetyl-L-Carnitine (ALCAR) can help alleviate symptoms associated with fibromyalgia, a chronic disorder characterized by widespread pain and fatigue.

It is believed that ALCAR helps by boosting energy production and reducing pain perception.

In one study, researchers found that fibromyalgia patients who took ALCAR experienced significant improvements in pain and depression compared to those who took a placebo. 

The study concluded that ALCAR may be a promising treatment for fibromyalgia, particularly for reducing pain and improving the overall mental health of patients (38). 

Researchers have also examined the role of ALCAR in managing pain conditions, including fibromyalgia. They found that ALCAR appears to have a modulating effect on pain perception and can be effective in treating various forms of chronic pain, including fibromyalgia (39).

15. ALCAR Helps with Down Syndrome 

Down Syndrome is a condition caused by an extra copy of chromosome 21, leading to physical and cognitive developmental delays.

While there is currently no cure, certain interventions and therapies can help individuals with Down Syndrome live more fulfilling lives.

Research suggests that Acetyl-L-Carnitine (ALCAR) can have benefits in improving cognitive function in individuals with Down Syndrome.

In one study, researchers found that ALCAR can help improve attention, verbal short-term memory, and visual long-term memory in individuals with Down Syndrome (40). 

ALCAR supplementation also decreases oxidative stress and improves the metabolic profile in children with Down syndrome.

16. ALCAR Helps with Autism

Autism Spectrum Disorder (ASD) is a complex neurodevelopmental disorder with varied symptoms across different individuals, often involving challenges with social skills, repetitive behaviors, speech, and nonverbal communication.

Individuals with ASD often have mitochondrial dysfunction. As a result, researchers believe that Acetyl-L-Carnitine (ALCAR) can help them since it improves mitochondrial function (41). 

One study showed that ALCAR can help improve social behavior and communication in children with autism. 

The study involved 13 boys diagnosed with ASD. The boys were given ALCAR over a 90-day period, and the parents and physicians reported that ALCAR was associated with improvements in the children's social behavior, attention, and expressive language (42).

17. ALCAR Helps with Parkinson’s Disease

Parkinson's disease is a progressive neurodegenerative disorder characterized by motor symptoms like tremors, rigidity, and bradykinesia (slowness of movement), as well as non-motor symptoms such as cognitive impairment and mood disorders.

Some research indicates that Acetyl-L-Carnitine (ALCAR) has neuroprotective effects that could slow the progression of neurodegenerative diseases like Parkinson's. 

One study showed that ALCAR reduced the loss of dopamine-producing neurons in a mouse model of Parkinson's disease. This suggests that ALCAR could have neuroprotective effects that are relevant to Parkinson's disease (43). 

ALCAR also promotes hippocampal neurogenesis in rat models of Parkinson's disease (44). 

18. ALCAR Helps with Multiple Sclerosis

Multiple sclerosis (MS) is a chronic disease that affects the central nervous system, leading to a variety of symptoms that can include fatigue, difficulty walking, numbness or tingling, muscle weakness, and problems with coordination and balance.

Research suggests that Acetyl-L-Carnitine (ALCAR) improves fatigue in individuals with multiple sclerosis.

In one study, MS patients receiving ALCAR reported reduced fatigue severity compared to a placebo group. The researchers suggested that ALCAR can help reduce fatigue in multiple sclerosis patients by enhancing nerve function (45). 

19. ALCAR Improves Gut Health

Research suggests that Acetyl-L-Carnitine (ALCAR) could support gut health, in part by modulating the gut microbiome.

Researchers have found that carnitine protects and supports gut microbial species (46). 

Carnitine also plays an important role in maintaining the high fiber fermentation ability of the microbiota (46). 

Colonic microbiota can use carnitine as a source of carbon, nitrogen, or as an electron acceptor (46).

Furthermore, carnitine is utilized by the intestinal microbiota as a protective solute against different stressors (46). 

20. ALCAR Reduces Migraine Severity 

Research suggests that Acetyl-L-Carnitine (ALCAR) can help reduce the severity and frequency of migraine headaches.

This is likely due to its role in energy production and neuroprotection, as well as its potential to modulate neurotransmitters, all of which can be relevant in the context of migraines.

In one study, researchers gathered 30 patients with migraines without aura. 

Participants were randomly assigned to receive either ALCAR daily or a placebo for 12 weeks.

The study found that those in the ALCAR group had a significant decrease in the severity of their migraines (47-49). 

21. ALCAR Helps with Traumatic Brain Injuries and Concussions 

Acetyl-L-Carnitine (ALCAR) has benefits for those recovering from traumatic brain injuries (TBIs) and concussions. 

This is primarily due to its neuroprotective properties and its role in energy production.

In one study, researchers found that ALCAR improved neurological outcomes following traumatic brain injury (9). 

ALCAR can help to protect neurons and other cells from damage. This can be especially beneficial after a traumatic brain injury, which often causes significant cellular damage.

ALCAR is also known for supporting the function of mitochondria. This can help improve the energy status of the brain after a TBI or concussion and promote recovery.

Sources of ALCAR

ALCAR (Acetyl-L-Carnitine) is naturally produced in our bodies, but it can also be obtained from dietary sources and supplements. 

While ALCAR itself is not directly present in food, its precursor, L-carnitine, can be found in various foods. 

The body can convert some of this L-carnitine into ALCAR. 

Red meat, particularly lamb and beef, is a significant source of L-carnitine. Poultry and fish also contain smaller amounts. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Milk and other dairy products also contain a decent amount of L-carnitine.

Vegetables, fruits, and grains contain only trace amounts of L-carnitine, making it challenging for vegetarians and vegans to get adequate L-carnitine from their diet alone.

The Best ALCAR Supplement and How To Take It

Since Acetyl-L-Carnitine (ALCAR) 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 ALCAR has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

ALCAR is available in various supplemental forms, including capsules 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 ALCAR, plus several other natural compounds that have been shown to improve brain function.

Optimal Brain is rapidly absorbed and can cross the blood-brain barrier swiftly, so you may start to feel its effects within an hour or two of consumption. 

Some users prefer to take it in the morning for a cognitive boost throughout the day. 

Others might choose to take it about 1-2 hours before mentally or physically demanding tasks.

Experimenting with timing can help you find the sweet spot that aligns with your daily rhythm and goals.

Recommended Dosage For ALCAR

The recommended dosage for Acetyl-L-Carnitine (ALCAR) can vary depending on factors such as age, health condition, and individual needs. 

But a common dose range is between 500 mg to 2,000 mg per day. 

It's usually recommended to start with a lower dose and gradually increase as tolerated. 

It's also often suggested to take ALCAR with meals to reduce the risk of gastrointestinal side effects.

The Optimal Brain supplement includes 500 mg of ALCAR. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with ALCAR. Since they all work better together, you don’t need to take as large of a dose of ALCAR for optimal results.

You can get Optimal Brain here.

As we move forward in our understanding of the human brain and its potential, supplements like ALCAR become powerful tools in our quest for enhanced cognitive function, brain health, and overall wellbeing. 

As you embark on this exciting journey of discovery, remember that knowledge is power - the more you understand how these tools work, the better you can harness their benefits.

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Live Optimally, 

Jordan Fallis 

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References:

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(21) https://pubmed.ncbi.nlm.nih.gov/11854529/ 

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The 32 Best Ways to Increase GDNF

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

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). 

When I was living in a moldy home, I suffered multiple concussions and doctors placed me on antidepressants. 

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.

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Jordan Fallis 

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32 Proven Ways to Increase Nerve Growth Factor (NGF)

Nerve Growth Factor (NGF) plays a crucial role in keeping your mind sharp.

It’s a protein that supports the growth, survival, and maintenance of nerve cells. 

It's absolutely essential for optimal cognitive performance.

But with age, stress, and various lifestyle factors, NGF levels can decline over time. 

This can lead to reduced mental sharpness and an increased risk of neurodegenerative disorders. 

Fortunately, there are many science-backed ways to boost your NGF levels.

In this article, I'll delve into the fascinating world of NGF.

I’ll explore the importance of NGF for optimal brain function. 

And then I’ll provide some actionable strategies to enhance NGF production naturally.

Read on as I uncover the importance of NGF and share 32 proven methods to increase its production.

By implementing these strategies, you'll be well on your way to achieving optimal brain function and unlocking the full potential of your mind.

What Is Nerve Growth Factor (NGF)?

Nerve Growth Factor (NGF) is a protein that belongs to a family of molecules called neurotrophins.

Neurotrophins are essential for the development and maintenance of neurons. Neurons are the primary cells responsible for transmitting information within the nervous system.

NGF was the very first neurotrophin discovered by scientists. It was discovered in the 1950s by Rita Levi-Montalcini and Stanley Cohen. They later received the Nobel Prize for their work.

NGF has since been the subject of extensive research due to its crucial role in neuronal health.

NGF is primarily involved in the growth, survival, and maintenance of nerve cells, particularly those responsible for transmitting pain, temperature, and touch sensations. 

It promotes the survival of existing neurons, helps with the growth of new neurons (neurogenesis), and assists in repairing damaged nerve cells.

NGF also plays a significant role in the formation and preservation of synapses. Synapses are the junctions between neurons that enable communication within the brain. NGF’s impact on synapses makes it absolutely critical for learning, memory, and overall cognitive performance.

The Benefits of Increasing NGF Levels and How It Affects Your Brain

NGF has a positive impact on various aspects of brain health and cognitive function. 

Increasing your NGF levels can be the key to unlocking a healthier, more vibrant brain. 

Some of the key benefits of boosting NGF include:

Enhanced cognitive function: Higher NGF levels can support the growth and survival of neurons, leading to enhanced cognitive abilities, such as improved memory, learning, and problem-solving (1-3). 

Support for nerve regeneration: Increased NGF levels can support the regeneration of nerves, which can be particularly beneficial in cases of nerve injury or damage (4-5). 

Enhanced neuroplasticity: Higher NGF levels also contribute to improved synaptic plasticity, which is the brain's ability to adapt and reorganize its connections in response to new experiences and learning. Increasing NGF levels can promote more efficient neural connections and improve the brain's adaptability (6-7). 

Better mood and reduced anxiety: NGF has been found to play a role in mood regulation, particularly in the production and function of serotonin and other neurotransmitters. As a result, increasing NGF has been associated with improved mood, reduced anxiety and depression, and overall emotional well-being (8-10). 

Neuroprotection and protection against neurodegenerative diseases: Having adequate NGF levels can help protect neurons from damage. As a result, increasing NGF can reduce the risk of age-related cognitive decline and neurodegenerative disorders like Alzheimer's disease and Parkinson's disease (11-14). 

Support for brain injury recovery: NGF plays a role in nerve repair and regeneration, making it a potential therapeutic target for recovering from brain injuries and strokes (15-16).

Pain relief: NGF plays a role in pain perception and regulation. Increased NGF levels can help alleviate chronic pain in certain conditions, such as neuropathic pain (17-20). 

Improved stress resilience: Higher NGF levels may help the brain better cope with stress and recover from stress-related damage, leading to improved stress resilience and overall mental health (21-23). 

Conditions and Symptoms Associated with Low NGF Levels

Low levels of Nerve Growth Factor (NGF) have been linked to various health conditions, particularly those related to the nervous system and cognitive function. 

Some health conditions that have been linked to low NGF levels include:

Alzheimer's disease: Lower NGF levels have been observed in patients with Alzheimer's disease. Insufficient NGF can contribute to the degeneration of cholinergic neurons, which play a critical role in cognitive function (24-27). 

Parkinson's disease: Reduced NGF levels have also been reported in Parkinson's disease, a neurodegenerative disorder that affects movement and motor function (28-30). 

Depression and anxiety: Low NGF levels have been associated with mood disorders such as depression and anxiety. NGF is involved in the regulation of neurotransmitters like serotonin, which plays a role in mood regulation (31-32). 

Schizophrenia: Some studies have found lower NGF levels in individuals with schizophrenia, a complex mental disorder that affects thinking, perception, and behavior (33-34). 

Chronic pain: NGF is involved in pain perception and regulation, and low NGF levels may contribute to the development or maintenance of chronic pain conditions, such as neuropathic pain or fibromyalgia (35-38). 

Age-related cognitive decline: Reduced NGF levels may contribute to age-related cognitive decline and the development of age-related neurodegenerative disorders (39-40). 

Multiple sclerosis: Some studies suggest that low NGF levels may be associated with multiple sclerosis, an autoimmune disease that affects the central nervous system (41-43). 

Autism spectrum disorder: Some studies have suggested that low NGF levels may be associated with autism spectrum disorder (ASD), a developmental disorder that affects communication and behavior (44-46). 

Obsessive-compulsive disorder (OCD): Preliminary research has suggested a possible link between low NGF levels and OCD, a mental health disorder characterized by recurring, unwanted thoughts and compulsive behaviors (47). 

Traumatic brain injury (TBI): Reduced NGF levels have been observed in individuals who have experienced a TBI. Adequate NGF levels may play a role in neuronal repair and recovery following brain injury (48).

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

The Best Lifestyle Habits, Therapies and Practices To Increase NGF

1. Exercise

Exercise not only helps improve cardiovascular health and general well-being.

It also has direct benefits on cognitive function and neuroplasticity.

Regular physical activity has been shown to have a significant impact on brain health, including increasing NGF levels. 

Studies have shown that regular aerobic exercise can enhance memory and learning by increasing NGF levels in the brain (83). 

Activities like running, swimming, cycling, or brisk walking increase heart rate and blood flow, promoting the release of various growth factors, including NGF (84). 

Strength training exercises, such as weightlifting or bodyweight exercises like push-ups and squats, have also been associated with increased NGF levels (85). 

By including a combination of aerobic exercise and resistance training in your routine, you can effectively increase NGF levels and promote better cognitive function, memory, and learning. 

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.

2. Sleep

Sleep plays a vital role in maintaining brain health and function, including the regulation of NGF levels. 

During sleep, the brain undergoes essential processes such as memory consolidation, toxin clearance, and neural repair.

All of these processes are influenced by NGF.

Research has shown that NGF levels naturally fluctuate throughout the day, with higher levels occurring during nighttime sleep (87). 

This increase in NGF during sleep is believed to support the brain's restorative processes and facilitate memory consolidation.

Moreover, sleep deprivation has been shown to negatively impact NGF levels. This then leads to impaired cognitive function, reduced memory, and increased susceptibility to stress (86). 

This suggests that getting adequate sleep is crucial for maintaining optimal NGF levels and overall brain health.

I personally 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.

3. Meditation

Meditation is a practice that involves focusing the mind, promoting relaxation, and developing a heightened state of awareness. 

Regular meditation has been shown to have numerous benefits for mental well-being.

The benefits include stress reduction, improved concentration, and increased self-awareness.

In addition to these benefits, meditation has also been found to positively influence NGF levels.

Research suggests that meditation can increase the production of NGF in the brain, particularly in areas related to learning, memory, and emotional regulation (88). 

This increase in NGF levels may be one of the mechanisms through which meditation supports cognitive function and overall brain health.

Studies have also shown that meditation can help reduce stress and inflammation, both of which can negatively impact NGF levels (89-91). 

To experience the benefits of meditation on NGF levels and brain 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 NGF 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.

4. Sunlight (Vitamin D)

Exposure to natural sunlight is crucial for the production of vitamin D in the skin. 

Vitamin D is involved in various neurophysiological processes, including neuroprotection, neuroplasticity, and neurotransmitter synthesis. 

It also plays a role in the regulation of nerve growth factor (NGF).

Low levels of vitamin D have been associated with an increased risk of developing neurological and psychiatric disorders.

But studies show that higher levels of vitamin D can support NGF production and increase NGF levels in the brain. 

In a review article, researchers highlight the role of vitamin D in the nervous system, including its impact on neurotrophic factors such as NGF. 

The authors discuss how vitamin D has been shown to promote the synthesis of NGF (92). 

Another review article discusses the potential role of vitamin D in various neurological diseases. 

The authors mention that vitamin D deficiency has been associated with decreased NGF production (93). 

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 NGF levels and support your brain 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.

5. Low-Level Laser/Light Therapy (LLLT)

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. 

There is a narrative review that summarizes the current knowledge on the therapeutic effects of LLLT in various neurological conditions. 

In the review, the authors discuss the potential mechanisms of action of LLLT. 

They talk about how it can upregulate neurotrophic factors such as NGF, and this then contributes to the overall benefits observed in nervous system disorders (96). 

Some studies have looked at the direct impact of LLLT on NGF levels.

In one study, researchers investigated the effects of LLLT on spinal cord injury. 

The researchers found that LLLT significantly increased levels of NGF.

They concluded that LLLT can promote nerve regeneration and functional recovery by increasing NGF (94). 

Another study looked at the efficacy of LLLT on peripheral nerve regeneration following nerve injury. 

The authors again found that LLLT significantly increased NGF levels, and it contributed to improved nerve regeneration and functional recovery (95). 

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.

6. Cognitive Stimulation

Cognitive stimulation involves engaging in various mental exercises and activities to enhance cognitive function.

Mentally stimulating activities include puzzles, reading, learning a new language, or playing a musical instrument.

Research suggests that cognitive stimulation can boost NGF levels. 

In a review article, researchers discuss the effects of environmental enrichment and cognitive stimulation on brain function and plasticity. 

The authors highlight that these interventions can lead to the upregulation of neurotrophic factors such as NGF (99). 

In another review article, researchers discuss the benefits of cognitive stimulation on brain health and plasticity. 

The authors propose that one potential mechanism by which cognitive stimulation exerts its effects is through the upregulation of neurotrophic factors such as NGF (97). 

In one study, the researchers found that cognitive stimulation through environmental enrichment increased the production of NGF in the brain. 

This increase in NGF levels was associated with enhanced learning and memory performance (98). 

7. Social Interaction

Positive social connections and experiences can also promote the release of NGF.

In one study, researchers found that mice raised in a socially enriched environment had higher NGF levels in specific brain regions and exhibited improved social behaviors (100). 

Follow-up studies also showed that environmental enrichment, including social interaction, increased NGF levels in certain brain regions and improved behavioral outcomes (101-102). 

This is just one reason why it's essential to maintain a healthy social life.

So if you want to produce more NGF, 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 help. It doesn’t necessarily need to be in person, although that’s definitely better.

8. Acupuncture 

Acupuncture, a traditional Chinese medicine practice, has also been shown to increase NGF levels.

In one study, researchers found that electroacupuncture increased NGF levels, which could be associated with reduced brain injury and improved functional recovery (103). 

In another study, researchers found that acupuncture increased NGF levels in the brain, which was associated with improved cognitive function (105). 

And then other research has shown that electroacupuncture increases the expression of NGF and other neurotrophic factors, which can then protect the brain from injuryy (104). 

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.

9. Massage

Regular massages can help increase NGF levels by promoting relaxation and reducing stress.

In one study, researchers found that massage therapy enhances NGF concentrations (106). 

In an animal study, researchers examined the effects of massage on nerve regeneration and functional recovery in rats with sciatic nerve injury. 

They found that massage therapy increased NGF levels in the sciatic nerve, which was associated with improved nerve regeneration and functional recovery (107). 

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

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

10. Yogic Breathing

Yogic breathing techniques help to calm the mind, reduce stress, increase focus, and promote relaxation.

They also appear to increase NGF levels. 

In one study, researchers found that yogic breathing stimulates the expression of NGF in cognitively normal healthy volunteers (108).

11. Intermittent Fasting

Intermittent fasting is an eating pattern where individuals cycle between periods of fasting and eating. 

It has been found to positively impact various aspects of health, including brain health.

Research suggests that intermittent fasting can stimulate the production of neurotrophic factors, such as NGF. 

This can then result in improved cognitive function, increased neurogenesis, and enhanced neuronal plasticity.

In one study, researchers found that intermittent fasting increased the expression of NGF. 

The increase in NGF was associated with improved cognitive function and reduced brain damage (109). 

In another study, rats underwent intermittent fasting, and they exhibited increased NGF levels.

This resulted in enhanced neuronal survival and reduced brain degeneration (110). 

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.

12. Cold Exposure

Short-term exposure to cold temperatures, such as cold showers or ice baths, can also help increase NGF levels.

It does this by triggering the release of norepinephrine, a neurotransmitter known to stimulate NGF production.

In one study, researchers found that cold exposure increased the expression of NGF and other neurotrophic factors (111). 

In a review article, researchers discussed the potential of cold exposure to stimulate neurogenesis (the growth and development of new neurons) in the adult brain. 

The authors suggest that cold exposure can increase the production of neurotrophic factors, such as NGF. This then promotes neurogenesis and improves cognitive function (112).

To practice cold exposure, you can try taking cold showers or spending time in a cool environment. 

But 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.

13. Reduce Inflammation

Chronic inflammation can negatively impact NGF levels. 

Researchers have found that interleukin-1β (IL-1β), a pro-inflammatory cytokine, decreases the production of NGF and other neurotrophic factors (113). 

Interleukin-6 (IL-6) has also been shown to regulate the production of neurotrophic factors, such as NGF (114). 

There are many causes of chronic inflammation, including infections, toxic mold, brain injuries, and leaky brain.

But one of the most common causes – and the one you have the most control over – is your diet.  

That’s why I recommend following an anti-inflammatory diet and limiting foods that can trigger inflammation in the gut and brain.

You should also remove processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and organic chicken.

Check out my Free Grocery Shopping Guide for Optimal Brain Health for a full list of anti-inflammatory foods. 

Other steps you can take to reduce inflammation include reducing stress, exercising regularly, improving gut health, treating infections and getting enough sleep.

Make sure you also check out this article for 23 effective ways to reduce inflammation in the brain

14. Increase BDNF

BDNF (brain-derived neurotrophic factor) is another growth factor that plays a crucial role in the growth and maintenance of neurons. 

Activities and interventions that increase BDNF, such as exercise, may also help increase NGF levels.

Researchers often find that interventions that improve BDNF levels also have a positive impact on NGF levels.

For example, researchers have investigated the effects of exercise on the expression of BDNF and NGF in the brain. 

Their results often show that exercise increases both BDNF and NGF levels (115). 

Researchers have also found that cinnamon increases both BDNF and NGF levels in the brain (116). 

This suggests a potential link between interventions that increase BDNF and those that also increase NGF levels. 

I previously provided 31 ways to boost BDNF in this article. 

15. Transcranial Magnetic Stimulation (TMS)

Transcranial Magnetic Stimulation (TMS) is a non-invasive brain stimulation technique.

It uses magnetic fields to stimulate specific areas of the brain. 

By stimulating specific areas of the brain, TMS has effects on NGF levels. 

Emerging research and studies have shown that TMS can modulate and increase the production and release of various neurotrophic factors, including NGF. 

This then supports neuronal growth, synaptic plasticity, and overall brain function.

As a result, TMS has been approved for the treatment of various neurological and psychiatric conditions, such as major depressive disorder, obsessive-compulsive disorder, and migraine. 

In one study, researchers investigated the effect of repetitive TMS (rTMS) on serum levels of neurotrophic factors, including NGF, in drug-resistant depressed patients. 

The results showed a significant increase in serum NGF levels following rTMS treatment (117). 

In another study, researchers explored the effects of rTMS on plasma levels of NGF and other neurotrophic factors in patients with amyotrophic lateral sclerosis (ALS). 

The researchers found that rTMS led to increased NGF levels in these patients (118). 

This increase in NGF may contribute to the therapeutic effects of TMS, such as improved mood and cognitive function in individuals with depression.

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.

The Best Foods and Nutrients To Increase NGF

16. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are vital for brain health. 

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

They’re found in fish oil, and making sure you get more of them 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.

They have also been linked to increased NGF levels.

In one study, researchers demonstrated that DHA promoted neurite growth in hippocampal neurons. 

They found that DHA treatment increased NGF secretion in the neurons, suggesting that the observed neurite growth might be mediated by NGF (50). 

In another study, researchers found that DHA promoted the development of hippocampal neurons and enhanced synaptic function. 

The authors suggested that the effect of DHA on neuronal development is likely mediated, in part, by its activation of the NGF receptor and downstream signaling pathways (49). 

Omega-3 fatty acids can be found in fatty fish, walnuts, flaxseeds, and chia seeds.

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

17. Turmeric (Curcumin)

Curcumin, the active compound in turmeric, is one of my favorite natural compounds for the brain.

It has been found to improve memory and protect against neurodegenerative diseases.

One way it does this is by boosting NGF production.

Studies have shown that curcumin can increase the expression of NGF and its receptor (51).

In one study, researchers found that curcumin increased the expression of NGF in brain cells and increased the number of synapses formed between neurons (52). 

Other studies have also shown that curcumin increases the expression of NGF in a dose-dependent manner (53-54). 

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.

18. Green Tea (EGCG, Theanine)

Several studies have investigated the potential effects of green tea and its polyphenols on nerve growth and function, including their effects on NGF expression and activity.

Researchers have found that the polyphenols in green tea, particularly epigallocatechin gallate (EGCG), can help increase NGF production.

In one study, researchers found that daily consumption of green tea for 12 weeks improved cognitive function and increased NGF levels in older adults with mild cognitive impairment (57). 

In another study, researchers found that EGCG increased NGF expression in a dose-dependent manner (56). 

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

Theanine, which is an amino acid found in green tea, has also been shown to increase NGF (55). 

Theanine is included in this supplement.

19. Magnesium

Magnesium is an essential mineral that plays a key role in nerve function.

It also plays a critical role in regulating the activity of ion channels in nerve cells, which are important for transmitting signals between nerve cells.

Research shows that magnesium supports NGF secretion and promotes the regeneration of nerve axons after central nervous system injury (58-60). 

There are a number of things you can do to make sure you’re getting enough magnesium.

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.

You can find magnesium in the Optimal Energy supplement.

20. Zinc

Zinc is an essential trace element that plays a crucial role in overall brain health and function. 

It is involved in numerous cellular processes, such as enzymatic reactions, gene expression, and protein synthesis. 

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

Zinc has been linked to increased NGF levels. 

In one study, researchers found that zinc supplementation had a positive effect on NGF expression in the brain (61). 

Another study also found that zinc supplementation Increases NGF (62). 

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 Brain Health.

21. Lion's Mane Mushroom

Lion's mane mushroom (Hericium erinaceus) is a fungus that has been traditionally used in Chinese and Japanese medicine for cognitive enhancement and nerve health.

This edible mushroom has been shown to support overall brain health by promoting neurogenesis and stimulating NGF production.

Several studies have explored the effects of lion's mane mushroom on NGF.

In one study, researchers found that lion's mane mushroom had neurotrophic effects and was able to stimulate the production of NGF (63). 

Another study showed that compounds called hericenones, isolated from the lion's mane mushroom, were able to increase NGF synthesis (64). 

Researchers have identified two active compounds, erinacines A and C, which contribute to the mushroom’s NGF-inducing activity (65). 

Other research has shown that lion's mane mushroom mycelia extracts, which are rich in erinacines, promoted NGF synthesis and protected against neuronal damage (66). 

Lion’s mane mushroom extract is also available as a supplement in capsule or powder form.

22. Resveratrol

Resveratrol is a natural compound found in red wine, grapes, and berries that has antioxidant, anti-inflammatory and neuroprotective properties. 

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

It can also help support NGF production.

In one study, researchers found that resveratrol increased the expression of NGF in the brain (67). 

Researchers have also investigated the effects of resveratrol on NGF and its receptor, TrkA. 

They have found resveratrol increased the levels of NGF and TrkA in the brain (68). 

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

Resveratrol can be found in this supplement.

23. Cinnamon

Cinnamon is a tasty spice that has a number of health benefits.  

It has been found to have positive effects on NGF levels in the brain.

In one study, researchers investigated the effects of cinnamon on the levels of neurotrophic factors, including NGF. 

They found that cinnamon led to an increase in NGF levels in the brain (116).

Not all cinnamon is created equal though.

You’ll have to find and consume Ceylon, which is considered “true cinnamon”. It has the most health benefits.

Most cinnamon in grocery stores is cheap and not actually Ceylon.

You can usually find Ceylon in health food stores.

The Best Natural Supplements and Herbs To Increase NGF

24. Alpha Lipoic Acid

Alpha lipoic acid (ALA) is a naturally occurring antioxidant found in certain foods. 

It is also produced by the body, playing a role in mitochondrial energy metabolism. 

It has been studied for its health benefits, including its neuroprotective effects.

In supplement form, it is a potent antioxidant compound that has been shown to improve cognition. 

It reduces oxidative stress and inflammation in the brain, which can contribute to neurological decline. 

It also helps regulate blood sugar levels, which is crucial for healthy brain function

Researchers have found that ALA increases NGF production as well.

In a review article, researchers mention that ALA has been shown to increase the expression of NGF in the brain (69). 

In one study, diabetic rats treated with ALA showed increased NGF levels in their sciatic nerves.

The researchers concluded that ALA could have a positive effect on neuronal health and function (70). 

Another study showed that ALA protected dopaminergic neurons against apoptosis. 

ALA's protective effect was associated with increased expression of NGF and other neurotrophic factors (71). 

Alpha Lipoic Acid can be found in spinach, broccoli, and organ meats like liver and kidney.

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

But ALA is more commonly taken as a supplement.

ALA supplements are fat soluble and can easily cross your blood-brain barrier. 

ALA can be found in the Optimal Antiox supplement. 

25. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is a naturally occurring compound derived from L-carnitine.

It’s involved in energy metabolism and the transport of fatty acids into the mitochondria. 

ALCAR has been studied for its neuroprotective effects and ability to enhance cognitive function.

It’s often used as a natural brain booster by people of all ages because it supports brain cells and increases alertness.

It’s also been associated with increased NGF levels. 

In one study, researchers found that ALCAR resulted in increased NGF levels in the brain.

It also increased the activity of choline acetyltransferase, which is an enzyme involved in the synthesis of the neurotransmitter acetylcholine (72). 

In another study, rats were treated with ALCAR. 

The treatment resulted in increased NGF levels and choline acetyltransferase activity in the brain (73). 

Regular carnitine is found in red meat, dairy products, and avocados.

But for best cognitive-enhancing results, ALCAR needs to be taken as a supplement.

I find that ALCAR personally gives me a big boost in cognitive energy and resilience. It keeps me motivated to do complex tasks that require optimal brain function.

That’s why it’s included in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

26. Ginkgo Biloba

Ginkgo biloba, an ancient tree species, has long been used in traditional medicine for its health benefits. 

Ginkgo biloba extracts have been studied for their antioxidant, anti-inflammatory, and neuroprotective properties.

It’s also been shown to improve memory and enhance cognitive function.

One way it does this is by increasing NGF levels. 

In one study, researchers found that Ginkgo biloba increased the expression of NGF in the brain

The increase in NGF levels was associated with enhanced neurogenesis and improved cognitive function (74). 

Another study demonstrated that Ginkgo biloba protected human neuroblastoma cells from cell death. 

The protective effect was associated with the upregulation of NGF expression (75). 

My Optimal Brain supplement contains Ginkgo Biloba, along with other premium ingredients that protect the brain and enhance cognition.

27. Phosphatidylserine

Phosphatidylserine is a naturally occurring phospholipid found in the cell membranes of neurons and other cells. 

It plays a critical role in maintaining membrane fluidity, regulating cell signaling, and supporting neurotransmission.

High amounts of phosphatidylserine are found in the brain, and supplementation has been shown to improve attention, learning and memory.

Studies have shown that phosphatidylserine can also enhance the production of NGF and other neurotrophic factors.

In one study, researchers found that phosphatidylserine increased the release of NGF (127). 

Another study showed that phosphatidylserine supplementation led to enhanced NGF receptor expression and improved cognitive function (128).

Phostadidylserine is included in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.

28. Gotu Kola

Gotu kola (Centella asiatica) is an herb that has been used in traditional medicine systems for its cognitive-enhancing and neuroprotective properties. 

Some research suggests that Gotu kola has a positive effect on NGF levels.

In one study, researchers found that oral administration of Gotu kola significantly increased NGF levels in the brain.

The researchers suggested that the increased NGF levels might contribute to the memory-enhancing effects of Gotu kola (129). 

Another study demonstrated that Gotu kola promoted neurite outgrowth. This effect was partly mediated through the activation of the TrkA receptor, which is the primary receptor for NGF (130). 

It's important to point out that the Gotu Kola plant soaks up heavy metals from the soil. So you need to find a high-quality, organic source that doesn’t contain heavy metals.

29. Bacopa Monnieri

Bacopa monnieri, also known as Brahmi, is a traditional Ayurvedic herb known for its cognitive-enhancing and neuroprotective properties.

It has been found to support memory and overall brain function. .

It’s also been shown to promote NGF production. 

In one study, researchers found that Bacopa monnieri increased the expression of NGF in the brain. 

The increase in NGF levels was associated with improved cognitive function and memory consolidation (76). 

In another study, treatment with Bacopa monnieri protected against oxidative stress and neurotoxicity. 

The neuroprotective effect was associated with an increase in NGF expression (77). 

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 NGF and relieve anxiety at the same time. 

30. Ashwagandha

Ashwagandha (Withania somnifera) is another adaptogenic herb commonly used in Ayurvedic medicine.

Its health benefits include stress reduction, cognitive enhancement, and neuroprotection.

Ashwagandha has also been shown to increase NGF levels.

One study demonstrated that withanolide A, a bioactive compound found in ashwagandha, promoted neurite outgrowth in neurons. 

The neurite outgrowth was accompanied by an increase in NGF expression.

The researchers concluded that ashwagandha can support neuronal regeneration by modulating NGF levels (78).

In another study, ashwagandha supplementation resulted in a significant increase in NGF levels in the brain. 

It also increased antioxidant enzymes in the brain.

This study suggests that ashwagandha has neuroprotective effects by modulating NGF expression and reducing oxidative stress (79). 

Ashwagandha is one of the main herbs I took to reduce stress and anxiety, and restore balance to my brain and body, after I came off psychiatric medications.

31. 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 NGF levels.

Salidroside is one of the primary active constituents of Rhodiola rosea.

In one study, salidroside had neuroprotective effects by upregulating the expression of NGF (80). 

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.

32. Probiotics

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

Some studies suggest that probiotics can support NGF production. 

In one study, researchers investigated the effects of chronic administration of Bifidobacterium longum on anxiety, memory, and neurogenesis. 

The results showed that B. longum increased NGF levels and improved memory performance (81). 

B. longum is included in the Optimal Biotics supplement.

Another study looked at the effects of Lactobacillus plantarum on depression and anxiety-like behavior in mice. 

The results showed that L. plantarum alleviated depression-like behavior and significantly increased NGF levels (82). 

To support your microbiome and increase probiotics in your gut, you can eat probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi.

You can also take a probiotic supplement, 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.

BONUS: Emerging NGF-Enhancing Drugs and Treatments

Several emerging drugs and treatments are being developed and investigated for their potential to enhance NGF levels or promote its activity. 

While some are still in the preclinical or early clinical stages, they represent potential avenues for future therapies. 

Some of these drugs and treatments include:

NGF gene therapy: This approach involves the delivery of the NGF gene directly into the target tissue, such as the brain, to promote NGF production. Various methods, such as viral vectors, have been investigated for efficient gene delivery. Early studies have shown promise in animal models of neurodegenerative diseases, such as Alzheimer's disease (119). 

Small molecules targeting TrkA receptors: Tropomyosin receptor kinase A (TrkA) is the primary receptor for NGF. Small molecules that target and activate TrkA receptors could potentially mimic the effects of NGF and promote neuronal survival, growth, and function. Several compounds have been investigated for their potential to activate TrkA receptors (120). 

Peptides mimicking NGF: Researchers are developing peptides that mimic the structure and function of NGF. These peptides can bind to TrkA receptors and activate downstream signaling pathways, similar to NGF. These peptides have shown promise in preclinical studies as a potential therapy for neurodegenerative diseases and nerve injuries (121). 

Stem cell therapy: Stem cells can be coaxed to differentiate into specific types of cells, including neurons. Researchers are investigating the potential of stem cell therapy to promote neurogenesis and neuronal survival, which could be partially mediated through NGF enhancement (122). 

P7C3 and its derivatives: P7C3 is a small molecule that has been shown to enhance the production of NGF and support the survival of neurons. P7C3 and its derivatives have demonstrated neuroprotective effects in animal models of neurodegenerative diseases and may hold potential for further development (123). 

LM11A-31: LM11A-31 is a small molecule that targets the p75 neurotrophin receptor (p75NTR), which interacts with NGF and other neurotrophins. This compound has been shown to promote neuronal survival and neurite outgrowth in preclinical studies, and it has undergone phase 1 clinical trials for Alzheimer's disease (124). 

Cerebrolysin: Cerebrolysin is a peptide mixture derived from pig brain tissue that has been shown to have neurotrophic effects, including the enhancement of NGF expression. It has been studied in clinical trials for Alzheimer's disease, stroke, and traumatic brain injury (125). 

Dihexa: Dihexa is a small molecule that has been shown to promote the formation of new synapses and enhance cognitive function in animal models. It is thought to enhance neurotrophic signaling, including the activation of NGF receptors. Dihexa is in the early stages of research and has not yet undergone clinical trials (126). 

It is important to note that many of these emerging drugs and treatments are still in the early stages of research and may have limitations and side effects. Further research is needed to fully understand their potential therapeutic effects, safety, and optimal application.

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29 Effective Ways to Reduce Excess Glutamate in the Brain

Your brain isn't just a bunch of grey matter.

It’s an intricate network of billions of neurons, communicating through neurotransmitters. 

One of these key neurotransmitters is glutamate.

Glutamate is an unsung hero, playing a vital role in your brain function and mental health.

However, as with many things in life, balance is key. 

Glutamate is necessary for optimal brain function, but an excess can cause problems and impact your brain health. 

That’s why understanding and managing glutamate levels in your brain is very important. 

In this article, we’ll explore the fascinating world of glutamate. 

I’ll delve into its function, and explain the causes and implications of excess glutamate.

But most importantly, I’ll share 29 practical strategies to reduce excess glutamate in the brain. 

This is essential reading for anyone who wants to maintain balanced glutamate levels and optimize their brain function and mental health. 

Are you ready to unravel the mysteries of glutamate?

Let's get started.

Understanding Glutamate: What Is It? What Does It Do in the Brain?

Imagine the brain as a bustling city.

It’s full of activity and flashing lights.

Signals are being sent back and forth. 

Central to all of this activity is glutamate.

Glutamate is one of the most abundant neurotransmitters in your nervous system. 

Glutamate enables communication between neurons, supporting crucial functions such as learning, memory, and cognitive processes.

It essentially acts like a postman in the brain, delivering messages between neurons.

When a neuron releases glutamate, it binds to specific receptors on a nearby neuron. 

This triggers an electrical signal that moves through the neuron.

This then stimulates various responses that allow your brain to function normally. 

So glutamate carries messages from neuron to neuron.

But, for all its importance, glutamate is also a bit of a Jekyll and Hyde character. 

It's a necessity for normal brain function, but glutamate levels can get too high.

And this can have harmful consequences. 

This is due to glutamate's excitatory nature.

Glutamate stimulates neurons to fire. In excess, this can lead to the overexcitation of neurons, a state known as excitotoxicity. 

This excitotoxicity can cause neuronal damage or death, which can then lead to various neurological conditions such as Alzheimer's disease, stroke, and epilepsy.

Moreover, glutamate excess isn't a rare occurrence. It can be triggered by factors like stress, low magnesium levels, poor diet, alcohol and drug use, and even genetic predisposition.

Therefore, while glutamate is vital for our brains, it's a substance we need to handle with care. 

Like city traffic, the right amount keeps things flowing smoothly. But too much can lead to chaos. 

Understanding how to control glutamate levels in your brain is a vital step towards ensuring your brain runs smoothly and healthily. 

In the upcoming sections, I'll explore the benefits of reducing glutamate, the signs and symptoms of excess glutamate, and then discuss practical strategies to keep it under control.

The Benefits of Reducing Excess Glutamate in the Brain

Maintaining a healthy balance of glutamate is crucial.

Reducing excess glutamate can have numerous benefits for brain health and overall wellbeing.

Here are some of the health benefits of reducing excess glutamate in the brain:

Neuroprotection: High levels of glutamate can cause excitotoxicity, a state of hyperactivity that can damage or even kill neurons. By keeping glutamate levels in check, you protect your neurons from damage, preserving the health and integrity of your brain tissue (70). 

Reduced Risk of Neurological Disorders: Several neurological disorders, including Alzheimer's disease, Parkinson's disease, and multiple sclerosis, have been linked to excessive glutamate activity. By regulating glutamate levels, you can reduce the risk or slow the progression of these disorders (71-73). 

Improved Mental Health: Excess glutamate activity has also been implicated in several mental health disorders, including anxiety, depression, and schizophrenia. Balancing glutamate levels can help manage symptoms and promote better mental health (74-76). 

Cognitive Enhancement: Glutamate is essential for synaptic plasticity, the process by which connections between neurons are strengthened or weakened, which is crucial for learning and memory. However, too much glutamate can interfere with this process. By reducing excess glutamate, you can enhance your cognitive function (77). 

Prevention of Migraines and Seizures: Excessive glutamate release can lead to hyperexcitability of neurons, which can trigger migraines and seizures. Maintaining a healthy balance of glutamate can help prevent these issues (78-79). 

Reduced Inflammation: Glutamate is involved in inflammatory processes within the brain. High levels of glutamate can contribute to neuroinflammation, which is linked to many brain disorders. Reducing excess glutamate can help control inflammation, further protecting brain health (80-81).

Signs, Symptoms and Health Conditions Associated with Excess Glutamate in the Brain

While we’ve established that glutamate is a key player in the brain, like an overenthusiastic musician, it can throw the entire orchestra out of tune when it plays too loudly.

But how do we know when glutamate is in overdrive? 

Here, I’ll discuss the signs, symptoms and health conditions that indicate that you could have excess glutamate levels in your brain.

Remember, excess glutamate causes excitotoxicity – an overexcitation of neuronal activity. 

This overexcitation can manifest in various ways, but some common symptoms and conditions include:

Alzheimer's Disease: Research points to glutamate excitotoxicity as a key player in the onset and progression of Alzheimer's disease. This overstimulation of neurons by glutamate was found to contribute to the neural damage observed in this debilitating condition (72). 

Amyotrophic Lateral Sclerosis (ALS): Also known as Lou Gehrig's disease, this is a neurodegenerative disorder affecting motor neurons. Excitotoxicity is thought to be one of the factors leading to motor neuron death in ALS (82). 

Traumatic Brain Injury (TBI): After a TBI, there can be a surge of glutamate that leads to excitotoxicity and further brain damage (83). 

Other Neurodegenerative Diseases: These include Parkinson's disease and Huntington's disease. In these conditions, excitotoxicity caused by excess glutamate can contribute to the progressive loss of neurons (71). 

Stroke: During a stroke, the lack of oxygen and glucose can lead to a massive release of glutamate, causing excitotoxicity and contributing to the damage seen in stroke (84). 

Migraines: Studies highlight the role of elevated glutamate levels in triggering migraines. Excess glutamate was found to stimulate pain pathways in the brain, leading to the onset of migraines (78-79). 

Epilepsy: Glutamate is involved in the initiation and spreading of seizure activity. Overexcitation of neurons can trigger seizures, and antiepileptic drugs often work by decreasing glutamate levels or blocking its effects (78-79). 

Multiple Sclerosis: Some studies have suggested that glutamate excitotoxicity might be involved in the damage to neurons seen in multiple sclerosis (73). 

Autism: Some research indicates that people with autism might have higher levels of glutamate, which could play a role in the symptoms of this condition (85). 

Anxiety and Restlessness: Excess glutamate can lead to feelings of unease and nervousness, as the brain becomes overstimulated (86). 

Insomnia: With glutamate firing up neurons, it can make it challenging for the brain to wind down for sleep (87). 

Cognitive Impairment: Over time, chronic excess glutamate can lead to cognitive issues, such as memory loss or difficulty concentrating (88). 

Low Mood and Depression: An imbalance in glutamate has been linked to mood disorders, including depression and bipolar disorder. Certain treatments for depression, such as ketamine, work by blocking glutamate activity (89). 

Hyperactivity and ADHD: High glutamate levels are often observed in individuals with ADHD, contributing to their hyperactivity and difficulty focusing (90). 

Schizophrenia: Studies suggest that schizophrenia might be related to hyperactivity of the glutamatergic system (91). 

While research clearly illustrates that excess glutamate can cause harm, it's important to remember that glutamate isn't inherently 'bad'. In fact, it's crucial for our brain function. 

The key lies in maintaining a balanced level of this vital neurotransmitter. In fact, balance is a central theme in brain health, and glutamate is no exception. 

When in balance, glutamate facilitates learning, memory, and cognition, orchestrating a well-functioning neural network. 

But when levels tip towards excess, it can lead to overstimulation of neurons, resulting in a range of symptoms and conditions that I discussed above.

Maintaining balanced glutamate levels is, therefore, of paramount importance for our brain health and overall wellbeing. 

Just as a tightrope walker maintains a delicate balance to cross safely, so too must we balance our glutamate levels to ensure optimal brain function.

In the next sections, I'll delve into the science-backed steps you can take to reduce excess glutamate and keep it in balance.

The Best Lifestyle Habits, Therapies and Practices Proven to to Reduce Excess Glutamate in the Brain

1. Exercise 

Physical activity has been shown to have profound effects on the brain, influencing cognition and mood.

This includes the regulation of neurotransmitters, including glutamate.

Research shows that exercise enhances overall brain metabolism, which involves the efficient processing and clearance of excess glutamate (4). 

Exercise can also stimulate the conversion of glutamate into glutamine by activating an enzyme called glutamine synthetase (5). 

This enzyme produces more glutamine, which is less excitatory than glutamate, and it can safely be stored in the brain or transported out of it.

Exercise can also enhance the expression of glutamate transporters, which are proteins responsible for moving glutamate away from the extracellular space where it can cause harm. As a result, exercise can help prevent the excessive accumulation of glutamate (6). 

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.

Exercise also increases endorphins, nerve-growth factor, orexin, HRV, GABA, GDNF, and reduces inflammation in the brain.

2. Reduce Stress

High stress levels can influence glutamate production and increase glutamate levels in the brain.

Chronic or acute stress triggers a cascade of physiological responses, including the activation of the hypothalamic-pituitary-adrenal (HPA) axis.

Stress also increases the release of cortisol, a hormone that is released during stressful events.

These changes can then lead to an increase in glutamate levels.

Research shows that high levels of cortisol can increase glutamate release in certain regions of the brain (7). 

Stress reduction can also promote the production of GABA, a neurotransmitter that counteracts the excitatory effects of glutamate.

Therefore, it's important to develop effective stress-management techniques. 

The techniques to manage stress can vary widely. But many have been shown to have a positive impact on glutamate levels.

Some examples include meditation, yoga, tai chi, deep breathing, biofeedback, counseling and therapy, or even just pursuing a hobby that brings you joy and relaxation.

Remember, it's important to choose stress management techniques that suit your lifestyle and preferences, and regular practice is key.

3. Acupuncture

Acupuncture is an integral part of Traditional Chinese Medicine.

It has been practiced for hundreds of years for a variety of ailments. 

Acupuncture involves the insertion of thin needles into specific points on the body, known as acupoints, to manipulate the flow of energy and restore balance within the body.

Some studies suggest that acupuncture can help to balance glutamate levels in the brain.

Acupuncture can also stimulate the production of GABA, the brain's primary inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (8). 

Acupuncture is also known for its anti-inflammatory properties. Inflammation can stimulate glutamate release and impede its clearance, so acupuncture's ability to reduce neuroinflammation can help regulate glutamate levels (9). 

I’m personally a 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 often lie on an acupuncture mat at home to relax before bed.

4. Meditation

Meditation is a mind-body practice that promotes focused attention, mindfulness, and a sense of inner peace.

It has gained significant attention for its potential to enhance mental wellbeing and resilience. 

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

It can influence various physiological and psychological processes, including the regulation of neurotransmitters like glutamate.

Research shows that meditation can stimulate the production of GABA,, an inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (10). 

Meditation can also influence brain metabolism, leading to improved energy utilization and clearance of waste products, including excess glutamate (12). 

Meditation comes in many forms, including mindfulness meditation, loving-kindness meditation, guided imagery, and body scan practices. 

Experiment with different forms to find one that resonates with you.

You should aim for at least 10-20 minutes of meditation per day.

If you're new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.

Remember, the benefits of meditation are usually seen with regular and consistent practice. 

Make it a part of your daily routine, whether it's first thing in the morning, during your lunch break, or before bedtime.

If you're new to meditation, you might want to start with guided practices, or even seek the assistance of a meditation teacher. 

There are also many apps available that offer guided meditations. These can be particularly helpful for beginners.

I personally use and 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.

Remember, just like any other skill, meditation takes practice and patience. Don't be discouraged if you don't see immediate changes. Over time, with consistent practice, you're likely to notice further improvements.

Always remember that the goal is not perfection but rather developing a greater sense of awareness and peace.

5. Yoga

Yoga is an ancient practice originating from India.

It involves a combination of physical postures, breath control, and meditation. 

Yoga is increasingly recognized for its numerous physical and mental health benefits.

Its benefits extend to the regulation of brain chemistry, including neurotransmitters such as glutamate.

Yoga can stimulate the production of GABA, an inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (11). 

Keep in mind that yoga practice should be adapted to individual abilities and needs.

It is often beneficial to seek instruction from a certified yoga teacher, especially for beginners.

So, consider joining a local yoga class or find online yoga classes that suit your level. The guidance of a professional can help you ensure proper form and avoid injury.

Consistency is also key. Even if it's just 15-20 minutes, regular practice can result in significant benefits.

Try different types of yoga to keep things interesting and to benefit from different postures and practices. This could include Hatha, Vinyasa, Yin, or Restorative yoga.

Despite all the great research behind yoga, I’m personally not a big fan of it. A lot of people swear by it but it’s just not for me. I prefer meditation and neurofeedback, which I’ll talk about now. 

6. Neurofeedback

Neurofeedback, also known as EEG Biofeedback, is a type of biofeedback therapy that provides real-time displays of brain activity with the goal of self-regulation. 

It involves observing one's own brain waves via an electroencephalogram (EEG) and learning how to control or modify them through feedback. 

Neurofeedback has shown promise in the treatment of various neurological and psychiatric conditions.

Recent research suggests it also plays a role in regulating neurotransmitters such as glutamate (13). 

Studies have shown that neurofeedback training can balance the excitatory (glutamate) and inhibitory (GABA) neurotransmitter systems (14). 

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 to ensure the correct protocols are used. They’ll also interpret and respond to the feedback effectively.

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. 

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 effective as clinical neurofeedback.

7. Deep Sleep

Sleep serves multiple critical roles in the body, from the consolidation of memory to the maintenance of mental health. 

Research clearly shows that sleep plays a vital role in brain chemistry regulation, particularly concerning glutamate.

During the deep stages of sleep, the brain's glymphatic system (a waste clearance system) becomes more active. This system facilitates the removal of excess glutamate and other waste products from the brain, helping to maintain optimal glutamate balance (15). 

Sleep also provides neurons a break from the constant excitatory activity that occurs during wakefulness, reducing the demand for glutamate. This pause allows for the maintenance of glutamate balance and prevents the overstimulation that could lead to excess glutamate.

Non-REM sleep also promotes the production of GABA, an inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (16). 

Given the connection between sleep and glutamate regulation, prioritizing good sleep hygiene is crucial. 

This involves maintaining a regular sleep schedule, creating a quiet and comfortable sleep environment, and addressing any underlying sleep issues.

Good sleep isn't a luxury. It's a necessity for optimal brain function and mental health.

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.

If you’re having trouble with sleep, try this sleep supplement. It contains natural compounds that I’ve used over the years to 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.

8. Avoid Neurotoxins

Neurotoxins are substances that can interfere with the structure or function of nervous tissue, including the neurons in our brain. 

They can be found in a variety of environmental sources, including certain foods, heavy metals, pesticides, certain types of molds, and even in some household cleaning products. 

Exposure to these neurotoxins can stimulate glutamate activity. Their detrimental impact on the brain can exacerbate the levels of glutamate and the effects of glutamate. They can inhibit the reuptake of glutamate, leading to its accumulation (17). 

Many neurotoxins also increase the excitatory stimulation of neurons, often by mimicking the actions of glutamate. This can lead to an overstimulated, or 'excited', state in the brain that can result in neurotoxicity (18). 

By avoiding neurotoxins, you can help prevent overstimulation and glutamate-induced excitotoxicity.

Many neurotoxins can also trigger inflammation in the brain, which can stimulate the release of glutamate and hinder its clearance (19).

However, reducing your exposure to neurotoxins can reduce chronic inflammation and help regulate glutamate levels.

Avoiding neurotoxins involves lifestyle changes such as: 

• Choosing organic produce

• Using natural cleaning products

• Ensuring good ventilation in your living and working spaces

• Ensuring safe drinking water

• Having regular checks for mold or heavy metal exposure

Although complete avoidance may not always be possible due to ubiquitous environmental pollutants, reducing exposure and supporting the body's detoxification pathways can significantly help.

9. Stay Hydrated

Water is essential for all bodily functions.

This includes the efficient removal of toxins and waste products that can interfere with the regulation of neurotransmitters, including glutamate.

Water is essential for the proper functioning of the brain's transport systems, which remove excess glutamate and other waste products. 

Without sufficient hydration, these transport systems work less efficiently, leading to an accumulation of glutamate (20). 

So don't wait until you're thirsty to drink water. Make it a habit to sip on water throughout the day.

To stay adequately hydrated, it's generally recommended to consume at least eight 8-ounce glasses of water a day. But this can vary based on individual needs, climate, and activity level. 

Pay attention to signs of dehydration, which can include dry mouth, fatigue, and darker urine.

Athletes or people who exercise regularly may need more fluids to replace the water lost through perspiration.

Furthermore, hydration doesn’t only come from water, but also from consuming a diet rich in fruits and vegetables, which have high water content.

Proper hydration is definitely an easily overlooked but important factor in the optimization of brain function. 

Just make sure you’re drinking the purest water possible. I use a water filter to make sure I’m drinking the purest water available. It filters everything out of the water.

10. Detoxification

Detoxification is the body's natural process of neutralizing or eliminating toxins.

The body accomplishes this primarily through the liver, kidneys, and to some extent, the gastrointestinal tract, skin, and lungs. 

This is an essential aspect of maintaining optimal health.

Toxins can originate from both internal sources (like metabolic byproducts) and external sources (such as pollutants, chemicals, and heavy metals).

Some toxins have neurotoxic properties, which means they can damage neurons or disrupt neuronal function. 

These neurotoxins can contribute to excess glutamate by increasing glutamate release or blocking its reuptake (21). 

By promoting detoxification, you help your body eliminate these toxins and reduce the neurotoxic burden (22). 

As a result, you’re more likely to maintain balanced glutamate levels.

Some toxins can also trigger an inflammatory response, which can increase glutamate levels (23). 

Effective detoxification can help modulate this immune response, helping your body maintain glutamate balance (24). 

If you want to increase detoxification, you can try dry brushing, infrared sauna sessions, or eating lots of antioxidant-rich fruits and vegetables.

Other detoxification strategies include regular exercise, hydration, dietary changes, and the use of specific supplements or therapies that support the liver and other detoxifying organs.

Optimal Antiox can also help with brain detoxification.

11. Limit Exposure to Loud Noises

The impact of noise on health is a burgeoning field of study.

Interestingly, prolonged exposure to loud noise has been associated with increased levels of glutamate. 

Research shows that loud noise can release too much glutamate, overwhelming the glutamate receptors. This can then lead to loss of synapses and, eventually, a condition called sensorineural hearing loss (25). 

Chronic noise exposure can also act as a stressor, triggering the release of stress hormones that can increase glutamate levels (26). 

So it’s best to try to limit your exposure to loud noise as much as possible.

Practical strategies for reducing exposure to loud noises include:

• Using earplugs or noise-canceling headphones in noisy environments

• Limiting the use of loud machinery or equipment

• Creating a quiet, peaceful environment at home and at work

Regular hearing checks can also help monitor any potential noise-induced hearing damage.

12. Cold Exposure

Cold exposure, or cold thermogenesis, is the process of subjecting your body to cold temperatures to stimulate physiological responses. 

Benefits can range from improved immune function and metabolism to enhanced mood and cognitive function. 

Cold exposure could also influence glutamate regulation. 

In one study, researchers found that glutamate transmission is decreased in the brain during cold exposure (3). 

Cold exposure also promotes the production of GABA, an inhibitory neurotransmitter that counterbalances glutamate's excitatory effects (27). 

Cold exposure can be practiced in various ways, such as taking cold showers, swimming in cold water, or spending time in colder outdoor environments. 

However, it's crucial to approach cold exposure carefully. Extreme cold can be dangerous for some individuals, particularly those with certain health conditions.

Make sure you do this practice 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. 

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.

Overall, cold exposure is a chilly, but rewarding, journey to enhanced brain function and mental health.

The Best Nutrients, Foods and Dietary Changes Proven to to Reduce Excess Glutamate in the Brain

13. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are well-recognized for their wide-ranging health benefits, including cognitive function.

Omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These fats are very important for overall brain health.

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.

They can also help protect against glutamate toxicity.

Glutamate's excitatory action is mediated through calcium channels. Excessive glutamate can over-activate these channels, leading to a harmful influx of calcium into neurons. 

But research suggests that omega-3 fatty acids can help modulate these calcium channels, thereby regulating glutamate-induced excitatory activity (28-29). 

Omega-3 fatty acids can also enhance the function of glutamate transporters, proteins that remove glutamate from the synaptic cleft. This helps prevent excessive glutamate accumulation (30). 

Lastly, chronic inflammation stimulates the excessive release of glutamate and hinders its reuptake, leading to its buildup. But Omega-3 fatty acids have potent anti-inflammatory properties, and by reducing inflammation, they can help maintain balanced glutamate levels (31). 

Omega-3 fatty acids are considered “essential fatty acids”, meaning your body cannot create them. You have to get them from food or supplements.

Food sources of omega-3 fatty acids include: 

• Fatty fish like salmon, mackerel, and sardines

• Flaxseeds

• Chia seeds

• Walnuts

• Eggs

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

Supplements, like fish oil, are also commonly used to increase omega-3 intake.

14. Magnesium 

Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body.

It plays a vital role in maintaining brain health and regulating neurotransmitter activity, including glutamate.

Glutamate primarily exerts its effects via the N-methyl-D-aspartate (NMDA) receptor. Excessive activation of NMDA receptors by glutamate can lead to neuronal damage, a phenomenon known as excitotoxicity. 

But magnesium acts as a natural blocker of NMDA receptors. When magnesium levels are optimal, it protects against excessive glutamate activity by sitting inside the NMDA receptor's channel and preventing calcium influx (32). 

Research indicates that magnesium also supports the function of glutamate transporters, which are proteins that clear glutamate from the synaptic cleft and prevent excessive accumulation (33-36). 

Magnesium also contributes to the maintenance of the resting membrane potential, which is the electrical charge that exists across the neuronal membrane. This helps to stabilize neurons and protect them from the excitatory effects of glutamate (37-38). 

Lastly, magnesium is involved in the enzymatic conversion of glutamate to GABA, an inhibitory neurotransmitter that counterbalances glutamate's excitatory effects (39). 

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 reduce excessive glutamate.

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 because many people are deficient.

Magnesium is included in this supplement.

15. Vitamin B6

Vitamin B6, also known as pyridoxine, is a crucial nutrient involved in various biochemical reactions in the body.

It plays a role in protein metabolism, red blood cell formation, and neurotransmitter synthesis.

Vitamin B6 serves as a necessary cofactor for glutamate decarboxylase, which is an enzyme that converts glutamate into GABA. 

GABA is an inhibitory neurotransmitter that counterbalances the excitatory action of glutamate.

As a result, sufficient vitamin B6 can help maintain a balanced excitatory-inhibitory state in the brain (40-41).

Food sources of Vitamin B6 include: 

• Salmon

• Chicken

• Bananas

• Potatoes

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

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

When I took antidepressants and benzodiazepines for my chronic anxiety, I took a Vitamin B6 supplement.

This is because psychiatric medication can further deplete Vitamin B6, increasing anxiety in the long run.

So if you take medication to manage your anxiety, or you simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6.

That’s why I included it in the Optimal Calm supplement.

16. Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant known for its immune-supportive properties. 

But its roles extend beyond the immune system.

It also impacts brain health and neurotransmitter regulation, including glutamate.

Some research indicates that vitamin C can inhibit the release of glutamate from neurons. As a result, it can prevent excessive glutamate accumulation in the brain (42-44). 

Vitamin C has also been found to promote the uptake of glutamate by neurons, which helps maintain balanced glutamate levels (42-44).

As you probably know, vitamin C is found in fruits and vegetables such as:

• Citrus fruits

• Strawberries

• Bell peppers

• Broccoli

• Kiwi

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 500 mg of supplemental vitamin C every day. It’s included in Optimal Antiox. 

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

17. Vitamin E

Vitamin E is a group of fat-soluble compounds known for their potent antioxidant properties. 

It plays a vital role in various physiological processes, including those related to brain health and neurotransmission.

Vitamin E can inhibit the activation of an enzyme known as protein kinase C, which is involved in the release of glutamate (45). 

By doing so, Vitamin E can help control the amount of glutamate released into the brain and prevent excessive glutamate activity (46-47). 

Vitamin E has also been found to inhibit the binding of glutamate to its receptor, the NMDA receptor. By blocking this binding, Vitamin E can help regulate the excitatory effects of glutamate and reduce the risk of excitotoxicity (48-49). 

Sources of Vitamin E include nuts, seeds, spinach and broccoli.

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

For those who don’t get enough from their diet, Vitamin E supplements are available.

Vitamin E is included in the Optimal Antiox supplement.

18. Zinc

Zinc is an essential trace element that's vital for numerous biochemical processes in the body, including immune function, DNA synthesis, wound healing, and growth.

When it comes to brain function and mental health, zinc also plays a key role.

Zinc is known to modulate the function of N-methyl-D-aspartate (NMDA) receptors, which are primarily activated by glutamate. By binding to these receptors at a specific site, zinc can inhibit their activation and reduce the excitatory effects of glutamate (50). 

Zinc can also influence the release of glutamate from nerve cells. Some research suggests that zinc's presence can inhibit the release of glutamate, thus helping prevent an excessive buildup of this neurotransmitter (51). 

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.

19. Limit Glutamate-Boosting Additives

A significant part of managing glutamate levels involves taking a close look at your diet.

You especially need to keep an eye on food additives known to increase glutamate levels. 

Key among these are monosodium glutamate (MSG), hydrolyzed vegetable protein, autolyzed yeast, and certain soy products.

Monosodium glutamate (MSG) is a flavor enhancer often used in processed foods, and it contains glutamate. 

By limiting MSG, you can directly reduce your intake of glutamate from dietary sources.

Similar reductions can be achieved by cutting down on hydrolyzed vegetable protein, autolyzed yeast, and certain soy products, all of which contain or lead to the formation of glutamate.

A diet high in these additives can lead to spikes in glutamate levels.

So it’s a good idea to read food labels carefully and avoid these additives.

Some evidence suggests that the glutamate in these food additives is more readily absorbed in the gut compared to naturally occurring glutamate in protein-rich foods (52). 

Therefore, reducing these additives can help lower the amount of glutamate that's available for absorption into the bloodstream and the brain.

These additives are commonly found in processed and fast foods, which are generally lower in nutrients compared to whole foods. 

So, by cutting down on foods containing these additives, you will naturally increase your consumption of healthier nutrient-rich foods. This will improve your overall brain function and mental health as well.

20. Limit Artificial Sweeteners (Aspartame)

Artificial sweeteners, particularly aspartame, are widely used in sugar-free and "diet" products, including soft drinks, candy, and baked goods. 

However, they're not just a source of sweet taste. They can also influence your brain function and increase glutamate activity in the brain. 

Some studies suggest that aspartame can increase the release of glutamate in certain parts of the brain, and reducing aspartame intake could lower this risk (53). 

Artificial sweeteners are typically found in processed foods that often lack essential nutrients. So by reducing your intake of aspartame, you'll likely decrease your consumption of processed foods, and end up eating healthier, nutrient-dense foods that are better for your brain and mental health. 

21. Limit Alcohol

Alcohol is a neurotoxin. It wreaks havoc on your brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress.

It also influences glutamate levels in the brain. 

Alcohol consumption can initially suppress the glutamate system, leading to lower-than-normal levels of activity. 

But then when alcohol consumption is stopped, the brain responds with a surge of glutamate activity, far above normal levels, which can lead to hyperexcitability and withdrawal symptoms (54). 

There are ways to protect your brain from alcohol.

But you’re better off just avoiding it completely or significantly reducing your consumption if you’re trying to heal and recover from chronic health issues. 

I personally don’t drink alcohol at all anymore. It’s just not worth it. 

If you do decide to drink, this article discusses the types of alcohol that are better than others.

22. Limit Caffeine

Caffeine is a popular stimulant, known for its capacity to promote alertness and combat fatigue. 

However, it also influences various brain processes, including the regulation of glutamate.

Caffeine works by blocking adenosine receptors in the brain. Adenosine normally dampens neural activity, but when caffeine blocks it, it leads to increased neural firing. This then stimulates the release of neurotransmitters like glutamate, leading to the overstimulation of neurons (55). 

By limiting caffeine, you can maintain a more balanced neural activity and prevent surges in glutamate.

However, it’s important to point out that caffeine is definitely good for overall brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

So you don’t need to eliminate all caffeine from your life. Just try to moderate your intake and reduce how much coffee, tea, and other caffeinated drinks you consume daily. 

And keep in mind that it can disrupt your sleep and make people anxious. I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.

But if you’re struggling with chronic stress and trying to optimize your glutamate system, I would recommend you limit your caffeine intake and avoid high doses of caffeine.

I would also recommend having caffeine-free days and/or stopping caffeine consumption several hours before bedtime to prevent potential sleep disruptions, which can also negatively impact glutamate activity.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

Concentrated coffee fruit extract doesn’t contain caffeine, but it does contain several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. 

Coffee fruit concentrate can be found in the Optimal Brain supplement.

The Best Natural Supplements and Herbs Proven to to Reduce Excess Glutamate in the Brain

23. Probiotics

The human gut is more than just a digestive organ. 

It's also an intricate network of microbes, collectively known as the gut microbiome.

Your gut microbiome contains a variety of probiotics, which play crucial roles in your overall health.

In fact, there's a strong connection between your gut microbiome and brain function, often referred to as the gut-brain axis.

Ensuring a healthy gut microbiome through a balanced diet and probiotics can influence the regulation and balance of neurotransmitters, including glutamate.

Some strains of probiotics are even capable of producing neurotransmitters or their precursors. 

For instance, certain Lactobacillus and Bifidobacterium species can produce GABA, an inhibitory neurotransmitter that counterbalances glutamate (56). 

By enhancing GABA production, these probiotics can help maintain a healthy balance between excitatory and inhibitory signals in the brain.

In one study, researchers found that pure or mixed lactobacillus and bifidobacterium supplements can ameliorate glutamate excitotoxicity (1). 

Lactobacillus and Bifidobacterium are both included in the Optimal Biotics supplement. 

Another study showed that multistrain probiotic supplements can influence glutamine/glutamate metabolism (2). 

Chronic inflammation can also disrupt neurotransmitter regulation and lead to elevated glutamate levels. 

But some probiotics possess anti-inflammatory properties and can help reduce inflammation and improve glutamate regulation (57). 

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 good bacteria in your gut.  

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

24. Theanine

Theanine is an amino acid primarily found in tea leaves.

But it can also be taken as a supplement. 

Theanine is known for its calming effects and ability to enhance focus and cognitive performance.

It crosses the blood-brain barrier and interacts with the brain's neurotransmitter systems, including glutamate.

In fact, theanine acts as a glutamate antagonist. This means it binds to the same receptors in the brain as glutamate, but does not activate them. Instead, it reduces the overall activity of glutamate and prevents overstimulation (58). 

Theanine is also known to increase levels of GABA in the brain. GABA is an inhibitory neurotransmitter that counterbalances the excitatory action of glutamate (59). 

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

This stress-relief supplement includes theanine.

25. Taurine

Taurine is a sulfur-containing amino acid.

It is widely distributed throughout the body and plays multiple roles in supporting overall health. 

One of its most intriguing functions, however, is its interaction with neurotransmitters, including glutamate.

Taurine is known to interact with the glutamate system in several ways. 

First of all, it acts as a modulator of glutamate activity. It helps to keep glutamate within a healthy range and prevents overexcitation of neurons that can occur with excessive glutamate (60). 

Taurine also enhances the activity of GABA, the primary inhibitory neurotransmitter that counterbalances glutamate (61). 

Lastly, it regulates calcium flow in neurons. The uncontrolled influx of calcium is one mechanism through which excessive glutamate can damage neurons. Therefore, taurine can help protect the brain against the detrimental effects of excess glutamate (62). 

Taurine is mainly found in animal products such as meats and dairy.

If you’re following a vegetarian or vegan diet, or if you struggle with chronic anxiety, I highly recommend supplementing with taurine. 

Taurine is included in the Optimal Calm supplement. 

26. GABA Supplements

GABA (gamma-aminobutyric acid) is the main inhibitory neurotransmitter in the brain, acting as a counterbalance to excitatory neurotransmitters like glutamate. 

You can also take GABA as a supplement. 

GABA supplements are often used to promote relaxation, reduce stress, and improve sleep. 

They can also play a significant role in maintaining glutamate levels.

GABA and glutamate function in a sort of seesaw manner. 

When the activity of one increases, the other decreases. By boosting GABA levels, GABA supplements can help keep glutamate levels in check (63). 

Many people claim to experience benefits from taking GABA as a supplement.

However, it's worth noting that there's some debate over the effectiveness of GABA supplements. 

GABA has difficulty crossing the blood-brain barrier.

As a result, some researchers suggest that the benefits of GABA supplements may actually be due to their effects on the gut-brain axis, rather than a direct increase in brain GABA levels (64). 

I personally don’t recommend taking GABA supplements because in most cases, it simply does not appear to cross the blood-brain barrier. 

I have never found any benefits or noticed any effects (positive or negative) from taking GABA supplements. They never reduced my anxiety, and therefore I don’t feel comfortable recommending them.

You’re better off just taking supplements that naturally increase GABA (such as theanine and taurine) instead of taking GABA supplements directly.

However, there is another related compound called “phenibut” that works and can often help people. 

Phenibut is an altered variation of GABA with powerful anti-stress, anti-anxiety, pro-relaxation and pro-sleep quality effects.

Phenibut can travel across the blood-brain barrier and thus have a very strong effect on sleep quality and anxiety levels.

The problem with Phenibut is that it’s addictive like benzodiazepines and you could experience strong withdrawal effects if you take it regularly and then try to stop it. For this reason, I can’t recommend it.

However, Phenibut is legal in most countries and you can buy it online. If you do decide to use it, you should use it sparingly during special occasions when you really need to reduce your stress and anxiety, such as before an important nerve-wracking public speaking engagement or presentation.

27. Resveratrol

Resveratrol is a naturally occurring polyphenol found in grapes, berries, peanuts, and red wine.

It is best known for its antioxidant and anti-inflammatory properties. 

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

However, this compound also interacts with the brain's neurotransmitter systems, including the glutamate pathway.

Research suggests that resveratrol modulates the activity of NMDA receptors, a type of glutamate receptor. It appears to inhibit the overactivation of these receptors, protecting against the harmful effects of excessive glutamate activity (65). 

Studies have also shown that resveratrol can enhance the uptake of glutamate from the synaptic cleft (the gap between neurons where neurotransmitters are released). This can help prevent the accumulation of excess glutamate and protect neurons from overexcitation (66). 

To consume enough resveratrol to reduce glutamate, you’ll need to supplement with it.

Resveratrol is included in this supplement.

28. Curcumin

Curcumin is the active component of turmeric, the spice that gives curry its yellow colour.

It is widely recognized for its potent antioxidant and anti-inflammatory properties. 

But its impact extends to the realm of neurotransmission as well, particularly glutamate.

Research indicates that curcumin can influence the activity of NMDA receptors, a specific type of glutamate receptor. It inhibits the overactivation of these receptors, safeguarding against potential harm from an overabundance of glutamate (67). 

Chronic inflammation can disrupt neurotransmitter balance and cause glutamate surges. But curcumin's powerful anti-inflammatory action can help mitigate this risk as well (68). 

Curcumin is included in the Optimal Energy and Optimal Antiox supplements. 

Since curcumin is fat soluble, it’s best absorbed when combined with a fatty meal or taken with fats like coconut oil or olive oil.

29. N-Acetyl-Cysteine (NAC)

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

It’s widely used as a supplement due to its antioxidant properties.

It also plays a role in the synthesis of glutathione, a potent antioxidant in the body. 

Beyond these benefits, NAC has a specific interaction with glutamate in the brain.

NAC influences the glutamate system in a unique way by modulating the activity of the cystine-glutamate antiporter, a protein that regulates glutamate release into the synaptic cleft (the space between neurons where neurotransmitters are released).

By promoting the exchange of cystine for glutamate, NAC can help maintain balanced glutamate levels and prevent excessive glutamate activity (69). 

NAC also plays a vital role in the body’s detoxification processes. This can help protect the brain from harmful toxins that can disrupt glutamate regulation.

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

But make sure you read this previous article first to learn how I used NAC to optimize my brain function and mental health.

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Live Optimally, 

Jordan Fallis 

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