19 Natural Xanax Alternatives To Reduce Your Anxiety and Stress

In today's fast-paced world, feelings of anxiety and overwhelming stress are common. 

From sudden bouts of panic to prolonged periods of unease, anxiety affects millions worldwide. 

To combat these feelings, many turn to medications like Xanax, a widely prescribed drug that offers temporary relief. 

However, while effective, Xanax comes with its own set of side effects. 

It also has the potential for dependency, which prompts many to seek more natural solutions.

The allure of natural Xanax alternatives lies in their potential to alleviate anxiety without the accompanying risks of traditional medications like Xanax. 

This article will delve into these natural Xanax alternatives, presenting a holistic approach to managing anxiety and stress

Whether you're someone who's been on Xanax and is seeking a natural substitute, or you're merely curious about holistic health approaches, this guide aims to enlighten and offer choices for a calmer, more balanced state of mind.

Continue reading to learn more.

Why There’s A Growing Need for Natural Xanax Alternatives

Xanax, also known as alprazolam, has undoubtedly provided relief to countless individuals who struggle with anxiety

This benzodiazepine is known for its rapid onset of action. 

It’s very effective at reducing symptoms of anxiety and panic

But like many prescription medications, it's not without its drawbacks.

For starters, Xanax can present a range of side effects. This includes drowsiness and dizziness, and even more severe issues like respiratory depression and memory problems (1). 

Over time, the body can build a tolerance to Xanax, meaning that higher doses may be required to achieve the same therapeutic effects. 

This, in turn, leads to physical dependence and addiction, where the body becomes reliant on the drug to function normally.

It's these potential pitfalls of Xanax that lead many to search for alternatives. 

Natural solutions can often be gentler on the body and mind, with fewer side effects. They can also promote overall well-being instead of just simply suppressing symptoms. 

Plus, natural remedies often encompass broader lifestyle changes. This empowers individuals to take control of their mental health in diverse ways, from dietary shifts to mindfulness practices.

In a society increasingly leaning towards organic, chemical-free, and holistic approaches to well-being, interest in natural Xanax alternatives is both understandable and timely. 

In the next sections, I’ll explore these natural Xanax alternatives in depth.

 

The Best Plant and Herbal Alternatives to Xanax

1. Passion Flower

Passion flower is scientifically known as Passiflora incarnata.

It’s been used for centuries as a remedy for various ailments, mainly for its calming and sedative properties. 

As a result, it presents a promising natural alternative to pharmaceutical drugs like Xanax.

Passion flower contains compounds that have sedative properties, which can help reduce anxiety

It's believed to increase levels of gamma-aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, promoting a sense of relaxation (2). 

Several studies have explored the effectiveness of passionflower in treating anxiety

In one study, researchers found that it can be just as effective as benzodiazepine drugs for generalized anxiety disorder (GAD) (3). 

Another showed that it can reduce pre-surgery anxiety, comparable to standard medications (4). 

Passion flower can be consumed in various forms, including teas, tinctures, capsules and liquid extracts.

I personally have experience with Passion flower. It was one of the first herbal remedies I took many years ago to manage my anxiety. That’s why it’s included in this anti-anxiety supplement.

Passion flower can be safely combined with other natural anti-anxiety remedies, amplifying its effects. 

For instance, combining it with lemon balm or valerian root can provide a more potent calming effect.

 

2. Valerian

natural-xanax-alternatives-over-the-counter-remedies-supplements-elderly-similar-non-addictive-prescription-safe-tea-fast-acting-anxiety-without-medication-drugs-substitute-herbal-relief-stress-natural-organic-holistic-replacements-pills-side-effects

Valerian root is a natural remedy and medicinal herb, derived from the Valeriana officinalis plant.

It has been used for thousands of years to treat various conditions. 

Its most celebrated use is for sleep disorders and anxiety.

As a result, Valerian root is an  attractive natural sedative and compelling alternative to drugs like Xanax.

In fact, it’s often called “Nature’s Valium”.

Similar to Passion flower, Valerian root affects GABA levels in the brain. By inhibiting the breakdown of GABA, Valerian can help calm anxiety (5). 

Numerous studies have delved into Valerian's effectiveness for anxiety

Researchers have found that Valerian reduces the physiological symptoms of anxiety, such as palpitations and trembling (6). 

Valerian is available in various preparations, including teas, tinctures, capsules, and tablets.

Along with Passion flower, Valerian was one of the first herbal remedies I took many years ago to manage my anxiety. I would take it at night to reduce anxiety and improve my sleep. It’s included in this anti-anxiety supplement.

Valerian can be combined with other natural remedies, such as lemon balm, to create synergistic effects, making it more potent than using it on its own.

 

3. Lemon Balm

Lemon balm, with its botanical name Melissa officinalis, is a perennial herb from the mint family. 

Its gentle lemon scent has made it popular in culinary dishes.

But beyond its aromatic allure, lemon balm has a longstanding reputation in herbal medicine.

It’s particularly known for its calming properties.

Research indicates that lemon balm can elevate mood, ease nervousness, and counteract anxiety-related stress (9). 

Much like Valerian and Passion flower, lemon balm is believed to positively influence GABA levels in the brain. As a result, it promotes relaxation and reduces overactivity in the nervous system (10). 

Scientific studies on lemon balm have showcased its benefits for anxiety

One particular study revealed that participants who consumed lemon balm reported improved mood and significantly reduced levels of anxiety (11). 

Lemon balm also contains compounds like rosmarinic acid, which possess neuroprotective properties (7-8). 

As a result, it can also improve cognitive performance and increase alertness (12). 

This makes it unique, as it calms the mind without causing drowsiness, a common side effect of many anti-anxiety medications.

Lemon balm works well in conjunction with other herbs. 

For instance, when paired with Valerian root, the combination can be particularly effective in treating insomnia and restlessness.

Lemon balm is included in this anti-anxiety supplement.

Beyond supplements and teas, lemon balm is also used in essential oil form for aromatherapy.

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4. Lavender

Lavender, renowned for its signature scent and stunning purple hue, belongs to the Lavandula genus.

It’s been a staple in traditional medicine for centuries. 

Today, lavender stands out as a promising natural Xanax alternative. 

Multiple studies have revealed that lavender oil can effectively reduce generalized anxiety (13). 

In some research, the anxiety-reducing effects of lavender were found to be comparable to anti-anxiety medications (14). 

Silexan is a standardized lavender oil preparation available in oral capsule form. 

Clinical trials have shown that Silexan is effective at reducing anxiety. It even compares favorably to some conventional benzodiazepines and antidepressants, but without the potential for addiction or significant drowsiness (15). 

One of the most popular uses of lavender is in aromatherapy. 

Inhaling lavender essential oil has been linked to reduced stress and anxiety, and even improved sleep (16). 

This method offers immediate relief, especially in acute stress situations.

Some studies suggest that lavender can also enhance cognitive function, especially in high-stress situations. This positions it uniquely, as it offers both relaxation and mental clarity (17). 

Preliminary research suggests that lavender might have antidepressant properties as well (18). 

Beyond its oral and aromatic applications, lavender can be incorporated into massages, baths, or even as a topical solution.

 

5. Kava

Kava is derived from the roots of the Piper methysticum plant, found in the South Pacific islands.

It has a history deeply embedded in cultural rituals and traditional medicine. 

Its consumption typically results in a calming effect.

This makes it a popular natural remedy for anxiety and a contender to medications like Xanax.

The primary active compounds in Kava are kavalactones, which are believed to affect neurotransmitters in the brain, particularly GABA and dopamine (19). 

This influence can lead to feelings of calmness, relaxation, and euphoria.

Multiple clinical studies have investigated the effectiveness of Kava in treating anxiety

A systematic review of these studies indicated that Kava is a beneficial and effective treatment for anxiety. The researchers concluded it has positive effects similar to the effects of standard anti-anxiety medications (20-22). 

Kava is known to produce quick results, with many users reporting anxiety-reducing effects within an hour or even minutes of consumption. This rapid action can be especially helpful in acute anxiety situations.

However, kava still has the potential for side effects, especially skin problems at higher doses. My recommendation is to follow the instructions on the product that you buy and cycle kava on and off. 

I personally don’t take kava anymore because I get a weird reaction from it and I found out I’m allergic to the plant.

 

6. Ashwagandha

natural-xanax-alternatives-over-the-counter-remedies-supplements-elderly-similar-non-addictive-prescription-safe-tea-fast-acting-anxiety-without-medication-drugs-substitute-herbal-relief-stress-natural-organic-holistic-replacements-pills-side-effects

Ashwagandha, also known as Withania somnifera, is a herb used in Ayurvedic medicine, an ancient Indian system of natural healing.

Often called the "Indian ginseng," this adaptogenic herb has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration. 

Many people today are turning to Ashwagandha as a natural alternative to pharmaceuticals like Xanax

Clinical trials have found that Ashwagandha can effectively reduce stress and anxiety (23). 

In some studies, the reduction in anxiety with Ashwagandha supplementation rivalled those achieved by some psychiatric drugs (24). 

One of the primary ways Ashwagandha combats stress and anxiety is by regulating cortisol levels. Cortisol is the body's primary stress hormone. Elevated cortisol, especially chronically, can lead to a myriad of health issues, including increased anxiety

Studies have shown that Ashwagandha can significantly reduce cortisol levels (25). 

Ashwagandha also possesses neuroprotective characteristics, supporting brain health, enhancing mood, and reducing the risk of neurodegenerative diseases (26). 

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

It’s included in the Optimal Calm supplement.

 

7. Chamomile

Chamomile is an age-old herbal remedy. 

It’s commonly recognized as a soothing tea ingredient. 

But beyond its comforting aroma and flavor, chamomile holds therapeutic properties. 

As a result, it has been a staple in traditional medicine across various cultures, and it’s a potential alternative to pharmaceuticals like Xanax.

Chamomile contains apigenin, which is an antioxidant that binds to certain receptors in the brain, which then promotes relaxation and reduces insomnia. Its mild sedative effect is one reason why chamomile tea is a popular bedtime drink (27). 

Studies have shown that chamomile extract can help reduce symptoms of generalized anxiety disorder (GAD) (28). 

Some participants in these studies experienced a reduction in anxiety comparable to certain psychiatric drugs (29). 

Along with its anxiety-reducing properties, chamomile also exhibits antidepressant activity (30). 

Lastly, chronic inflammation is often linked to anxiety and mood disorders, and chamomile's potent anti-inflammatory properties can help counteract this (31).

Beyond teas, chamomile is available in various forms, including supplements, essential oils, and topical applications.

 

The Best Supplements and Nutrient Alternatives to Xanax

8. Magnesium

Magnesium is an essential mineral that’s required for over 300 enzymatic reactions in the body.

Its importance in supporting brain function makes it a notable natural Xanax alternative for managing anxiety.

Magnesium plays a critical role in the proper functioning of the nervous system.

By modulating the activity of NMDA receptors in the brain, magnesium can help regulate neural excitability, preventing overstimulation and promoting calmness (32). 

Chronic stress can deplete magnesium levels in the body (33). 

Conversely, adequate magnesium levels can help regulate the body's stress-response system (34). 

Magnesium is also involved in the synthesis of neurotransmitters like GABA, which are crucial for the regulation of anxiety and mood (35). 

Many individuals, especially in the Western world, are magnesium-deficient and would benefit from supplementation.

Magnesium is included in this supplement.

Magnesium works even better with vitamin B6

Research shows that combining magnesium with vitamin B6 can enhance the absorption and effectiveness of magnesium. And some studies suggest this combination can be particularly effective in alleviating anxiety (36-37). 

You should also 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.

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

 

9. Theanine

Theanine is an amino acid predominantly found in tea leaves (especially green tea).

It’s one of the reasons why tea gives you a very relaxed and less stimulating experience than coffee.

Theanine has gained attention for its calming and cognitive-enhancing properties. As a result, it’s a compelling natural option for those seeking relief from stress and anxiety.

Theanine has been shown to increase the production of alpha brain waves, which are associated with states of relaxed alertness. By promoting this brain wave activity, it can help ease the mind without causing drowsiness (38). 

Theanine also increases the production of certain neurotransmitters, such as dopamine, serotonin, and GABA. These neurotransmitters play a pivotal role in relaxation, mood regulation, and overall brain function (39). 

Studies have indicated that theanine can also help reduce the physiological responses to stress. Individuals taking theanine experience a reduction in heart rate and salivary immunoglobulin A, both of which typically spike during stress (40-41). 

Beyond its calming effects, theanine has been associated with improved focus, alertness, and cognitive performance, especially when taken in combination with caffeine.

If you’re interested in supplementing with theanine, this anti-anxiety supplement contains it.

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10. Omega-3 Fatty Acids

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

They are vital nutrients with an impressive array of health benefits. 

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 also play a key role in mood regulation and the alleviation of anxiety

Multiple studies have indicated that individuals with higher omega-3 intake or higher blood levels of omega-3s tend to have reduced symptoms of anxiety (42). 

Clinical trials have also shown promise in using omega-3 supplements to alleviate anxiety (43). 

Some studies suggest that omega-3 supplementation can reduce cortisol (a primary stress hormone) in response to stressful situations (44). 

Omega-3s also influence the release and function of neurotransmitters such as serotonin and dopamine, which are both essential for optimal mental health (45). 

As you may know, chronic inflammation has been linked to mood disorders, including anxiety

Omega-3s, especially EPA, exhibit potent anti-inflammatory effects, which can then benefit brain health and alleviate symptoms of anxiety (46). 

Omega-3s also play a protective role against the onset of anxiety and depression, particularly when consumed in adequate amounts from an early age (47). 

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.

 

11. B Vitamins

natural-xanax-alternatives-over-the-counter-remedies-supplements-elderly-similar-non-addictive-prescription-safe-tea-fast-acting-anxiety-without-medication-drugs-substitute-herbal-relief-stress-natural-organic-holistic-replacements-pills-side-effects

B vitamins are a group of water-soluble vitamins that are essential for optimal health.

They have long been recognized for their role in maintaining nerve function, supporting metabolism, and aiding cellular processes. 

As research progresses, there's growing evidence linking adequate B vitamin intake with improved mood and reduced anxiety.

While they don't directly replace medications like Xanax, B vitamins can be an instrumental part of a holistic approach to mental health. 

The nervous system relies heavily on B vitamins, especially B1 (thiamine), B3 (niacin), and B12, for its proper function. Deficiencies can lead to symptoms such as anxiety (48). 

Certain B vitamins, notably vitamin B6 (pyridoxine), are involved in the synthesis of neurotransmitters such as serotonin, dopamine, and GABA. All of these neurotransmitters play a crucial role in mood regulation and anxiety control (49). 

The adrenal glands, responsible for releasing stress hormones, require adequate amounts of vitamin B5 (pantothenic acid) for proper function. Maintaining optimal adrenal health by supplementing with Vitamin B5 can help in managing the body's stress response (50). 

B vitamins can be found in a variety of foods. Meats, seeds, nuts, and dark leafy greens are all excellent sources.

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

B vitamins are also included in the Optimal Calm supplement.

 

12. Probiotics

Probiotics are beneficial bacteria and yeasts. They have historically been lauded for their role in digestive health.

But recent scientific advances have discovered a fascinating connection between your gut microbiome and your brain, often referred to as the "gut-brain axis."

The gut and the brain communicate through multiple pathways, including the vagus nerve, neurotransmitters, and the immune system (51-53). 

This bi-directional communication means that the state of your gut can influence your mental health. 

Many neurotransmitters are predominantly produced in the gut. As a result, probiotics can influence the production and modulation of these neurotransmitters (54). 

An imbalanced gut can also lead to chronic inflammation, which is increasingly linked to various mood disorders, including anxiety

Probiotics can help restore balance to the gut microbiome, reducing inflammation and its detrimental effects on your mental health (55). 

Some studies even suggest that individuals with a balanced gut microbiome have a healthier physiological response to stress, which includes a more regulated cortisol (stress hormone) response (56). 

Multiple clinical trials have investigated the effects of specific probiotic strains on mood and anxiety. Researchers have found that certain strains can alleviate anxiety and improve overall mood (57). 

Lastly, a balanced gut can more efficiently absorb essential nutrients, including those vital for brain function and mental health, such as B vitamins, magnesium, and omega-3 fatty acids (58). 

Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are rich natural sources of probiotics. Incorporating these foods into your diet can support a balanced gut microbiome.

You can also take a probiotic supplement, such as Optimal Biotics

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

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

 

The Best Lifestyle Alternatives to Xanax

13. Meditation

The ancient practice of meditation, deeply rooted in numerous cultures and traditions, has stood the test of time. 

With modern scientific methodologies, we're now beginning to understand its profound beneficial effects and its ability to reduce stress and anxiety.

While meditation is not a direct pharmaceutical alternative like Xanax, consistent meditative practice offers meaningful benefits.

Neuroimaging studies have shown that consistent meditation can lead to changes in the structure and function of the brain. 

During a meditation session, areas of the brain associated with stress and anxiety show reduced activity (59). 

Regular meditation practice can also bolster the parasympathetic (or "rest and digest") nervous system, promoting relaxation and counteracting the effects of the stress-induced "fight or flight" response (60). 

Research shows that being in the present moment can reduce rumination (repetitive thinking about the past) and excessive worry about the future (61). 

Meditation can also stimulate the production of neurotransmitters like serotonin, dopamine, and endorphins, all of which play roles in the mitigation of anxiety (62). 

For best results, 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.

And remember, consistency is key. Like physical exercise, the benefits of meditation are often most pronounced with regular and consistent practice.

There are various forms of meditation, including mindfulness-based stress reduction (MBSR), transcendental meditation, and loving-kindness meditation. It can take some exploration to find which method resonates with you.

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

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.

 

14. Deep Breathing

natural-xanax-alternatives-over-the-counter-remedies-supplements-elderly-similar-non-addictive-prescription-safe-tea-fast-acting-anxiety-without-medication-drugs-substitute-herbal-relief-stress-natural-organic-holistic-replacements-pills-side-effects

Breathing, a fundamental life process, often goes unnoticed. 

Yet, the manner in which we breathe can greatly influence our physiological and psychological state. 

Deep breathing exercises, sometimes referred to as diaphragmatic or abdominal breathing, have been practiced across various cultures and traditions as a method to calm the mind.

While they're not an exact substitute for medications like Xanax, they can still be a potent tool in managing your anxiety and stress.

Shallow or rapid breathing is a typical response during stressful situations, activating the sympathetic ("fight or flight") nervous system. 

Deep breathing exercises, on the other hand, stimulate the parasympathetic nervous system, which counteracts stress and promotes relaxation (63). 

Concentrating on your breath can bring attention to the present moment, reducing ruminative thoughts about the past or worries about the future.

Deep breathing also lowers levels of cortisol, the primary stress hormone in the body, which then leads to reduced anxiety (64). 

Lastly, breathing exercises can stimulate the release of endorphins, leading to feelings of relaxation (65). 

Initially, it might feel unnatural or even challenging to breathe deeply, especially if you’re used to shallow breathing. But regular practice can help in making deep breathing a more spontaneous response to stress.

There are various deep breathing techniques, such as the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), box breathing, and paced respiration. You’ll need to experiment to find which technique works best for you. 

For beginners, guided deep breathing sessions, available through apps or online videos, can also be helpful.

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website.

 

15. Yoga

As the popularity of yoga has spread globally, scientific studies have begun to validate its effectiveness as a tool for optimal mental health. 

While yoga isn't a direct pharmaceutical counterpart to Xanax, its consistent practice can substantially aid in managing anxiety and stress.

Many yoga practices activate the parasympathetic nervous system, which is responsible for relaxation and recovery. This counteracts the "fight or flight" stress response driven by the sympathetic nervous system (66). 

Yoga also stimulates the production of endorphins, which can lead to a reduction in stress and anxiety (67). 

There are many styles of yoga. Depending on your needs and preferences, it might take some time to find the most suitable style for you.

While many find anxiety relief through yoga, it might not resonate with everyone.

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 tai chi.

 

16. Tai Chi

Originating in ancient China, Tai Chi is often described as "meditation in motion." 

It embodies a form of martial art and includes a series of gentle physical exercises and stretches.

While Tai Chi does not function as a direct replacement for medications like Xanax, its integration of movement and mindfulness offers substantial benefits for those grappling with anxiety and stress.

Regular practice of Tai Chi has been shown to reduce levels of the stress hormone cortisol. As a result, individuals can experience decreased feelings of stress and anxiety (68). 

For beginners, it's beneficial to learn Tai Chi under the guidance of a qualified instructor. This ensures proper form and maximizes the benefits.

Just like any practice, the benefits of Tai Chi are best realized with regular and consistent practice.

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17. Exercise

Exercise is a universal remedy with a myriad of benefits for both the body and the mind. 

Its ability to alleviate anxiety and stress is backed by a wealth of scientific evidence, and it’s an attractive natural alternative to medications like Xanax.

Regular exercise can help regulate and reduce the release of cortisol, the primary stress hormone, promoting a more balanced emotional state (69). 

Engaging in physical activity stimulates the release of endorphins, which foster a sense of wellbeing (70). 

Physical activity can also help regulate the autonomic nervous system. A balanced autonomic nervous system means there’s a healthy balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) responses (71). 

The best type of exercise is one that you’ll enjoy and stick with. Whether it’s walking, jogging, cycling, swimming, dancing, or weightlifting, personal preference plays a crucial role in adherence.

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

Not surprisingly, exercise is recommended by many experts as their number one piece of advice for optimal brain function and mental health.

 

18. Limit Caffeine

Caffeine is commonly found in coffee, tea, energy drinks, and certain medications.

It is a central nervous system stimulant that affects millions of people daily. 

Cutting back or eliminating caffeine can serve as a natural approach to reducing anxiety, making it a lifestyle alternative to medications like Xanax

While many people love that caffeine makes them more alert and energetic, caffeine also exacerbates symptoms of anxiety, such as feelings of nervousness, restlessness, and increased heart rate (72). 

For those prone to panic attacks, excessive caffeine can trigger these episodes or intensify their severity due to its excitatory effects on the nervous system (73). 

Keep in mind that individuals metabolize caffeine at different rates and have varying thresholds for its effects. Some people might be particularly sensitive to caffeine and experience heightened anxiety even with small amounts.

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

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 anxiety, I wouldn’t recommend high doses of caffeine.

My recommendation is to limit your caffeine intake, have caffeine-free days, and/or stop caffeine consumption several hours before bedtime to prevent potential sleep disruptions.

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.

 

19. Limit Alcohol

Alcohol is often viewed as a social lubricant, a means to relax, or even a temporary escape from the stresses of life. 

While it might offer short-term relief from anxiety for some individuals, the long-term relationship between alcohol and anxiety is more complicated.

In many instances, limiting or abstaining from alcohol can be a constructive step towards managing anxiety, presenting itself as a natural lifestyle alternative to medications like Xanax.

While alcohol can induce feelings of relaxation and euphoria initially, as its effects wear off, it can lead to increased heart rate, dehydration, and a surge in stress hormones, which can amplify feelings of anxiety (74). 

Alcohol alters levels of neurotransmitters in the brain, including serotonin and GABA. These imbalances can then result in increased anxiety levels later (75). 

Alcohol also disrupts the blood-brain barrier, and increases inflammation and oxidative stress in the brain. 

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to reduce anxiety. I personally don’t drink alcohol at all anymore. It’s just not worth it. 

If you do decide to drink it, this post explains that some types of alcohol are better than others.

 

The Benefits of Natural Alternatives to Xanax

Natural remedies for anxiety and stress have been employed for centuries across various cultures, each with its own set of plant-based remedies, relaxation techniques, and holistic philosophies. 

As modern medicine evolves, it has begun to embrace, study, and confirm the benefits of some of these age-old practices. 

Here are some prominent advantages of the natural alternatives I listed above:

Fewer Side Effects: One of the most significant draws towards natural remedies is the reduced risk of side effects. Unlike psychiatric drugs, which can sometimes cause drowsiness, dependency, or other adverse reactions, natural alternatives are typically gentler on the body.

Support Overall Wellbeing: Natural remedies often go beyond just treating a specific symptom. They can enhance overall health by promoting better sleep, improved digestion, and bolstered immunity. For instance, herbs like Ashwagandha not only reduce anxiety but also help balance hormones and boost immune function.

Synergistic Effects: Some natural treatments, especially when combined, can have a synergistic effect, meaning the combined impact is greater than the sum of their individual effects. For instance, combining meditation with a balanced diet can lead to better mental clarity and reduced anxiety than either approach alone.

Sustainable & Preventative: Natural alternatives can be part of a long-term strategy to manage and even prevent anxiety. By incorporating habits like regular exercise or mindfulness practices, individuals can build resilience against future stressors.

Empowerment & Autonomy: Taking a proactive stance by using natural remedies can lead to a sense of empowerment. It fosters a mindset of active participation in one's healing journey, creating a deeper connection between mind and body.

Holistic Approach: Natural methods often look at the body as a whole interconnected system, addressing the root causes of anxiety instead of merely suppressing the symptoms. This holistic perspective ensures that the underlying issues are addressed, leading to more profound and lasting relief.

Flexibility & Personalization: The plethora of natural remedies available means individuals can tailor their approach to fit their unique needs and preferences. This flexibility can lead to more effective and personalized treatments.

In summary, natural alternatives offer a multifaceted approach to handling anxiety and stress

While they may not replace traditional treatments in every scenario, they provide valuable tools that can either complement conventional therapies or serve as primary methods of care for those seeking a more organic route to mental and emotional equilibrium.

 

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Jordan Fallis 

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References:

(1) https://medlineplus.gov/druginfo/meds/a684001.html 

(2) https://pubmed.ncbi.nlm.nih.gov/22593937/ 

(3) https://pubmed.ncbi.nlm.nih.gov/11679026/ 

(4) https://pubmed.ncbi.nlm.nih.gov/18499602/ 

(5) https://pubmed.ncbi.nlm.nih.gov/10411208/ 

(6) https://pubmed.ncbi.nlm.nih.gov/12410546/ 

(7) https://pubmed.ncbi.nlm.nih.gov/18853256/ 

(8) https://pubmed.ncbi.nlm.nih.gov/15630183/ 

(9) https://pubmed.ncbi.nlm.nih.gov/12888775/ 

(10) https://pubmed.ncbi.nlm.nih.gov/19165747/ 

(11) https://pubmed.ncbi.nlm.nih.gov/12143909/ 

(12) https://pubmed.ncbi.nlm.nih.gov/15272110/ 

(13) https://pubmed.ncbi.nlm.nih.gov/20512042/ 

(14) https://pubmed.ncbi.nlm.nih.gov/19962288/ 

(15) https://pubmed.ncbi.nlm.nih.gov/19962288/ 

(16) https://pubmed.ncbi.nlm.nih.gov/16520572/ 

(17) https://pubmed.ncbi.nlm.nih.gov/12690999/ 

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(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/ 

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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.

benefits-alcar-acetyl-carnitine-health-best-supplements-mental-brain-how-to-take-anti-aging-recommended-dosage-where-to-buy-energy-boost-memory-improvement-support-research-clinical-studies-neuroprotection-natural-cognitive-enhancement-top-rated-mito

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

benefits-alcar-acetyl-carnitine-health-best-supplements-mental-brain-how-to-take-anti-aging-recommended-dosage-where-to-buy-energy-boost-memory-improvement-support-research-clinical-studies-neuroprotection-natural-cognitive-enhancement-top-rated-mito

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).

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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)

benefits-alcar-acetyl-carnitine-health-best-supplements-mental-brain-how-to-take-anti-aging-recommended-dosage-where-to-buy-energy-boost-memory-improvement-support-research-clinical-studies-neuroprotection-natural-cognitive-enhancement-top-rated-mito

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).

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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

benefits-alcar-acetyl-carnitine-health-best-supplements-mental-brain-how-to-take-anti-aging-recommended-dosage-where-to-buy-energy-boost-memory-improvement-support-research-clinical-studies-neuroprotection-natural-cognitive-enhancement-top-rated-mito

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). 

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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

benefits-alcar-acetyl-carnitine-health-best-supplements-mental-brain-how-to-take-anti-aging-recommended-dosage-where-to-buy-energy-boost-memory-improvement-support-research-clinical-studies-neuroprotection-natural-cognitive-enhancement-top-rated-mito

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). 

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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 

benefits-alcar-acetyl-carnitine-health-best-supplements-mental-brain-how-to-take-anti-aging-recommended-dosage-where-to-buy-energy-boost-memory-improvement-support-research-clinical-studies-neuroprotection-natural-cognitive-enhancement-top-rated-mito

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.

 

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

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Live Optimally, 

Jordan Fallis 

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(34) https://pubmed.ncbi.nlm.nih.gov/16647107/ 

(35) https://pubmed.ncbi.nlm.nih.gov/15039515/ 

(36) https://pubmed.ncbi.nlm.nih.gov/8148455/ 

(37) https://pubmed.ncbi.nlm.nih.gov/8544970/

(38) https://pubmed.ncbi.nlm.nih.gov/17543140/ 

(39) https://pubmed.ncbi.nlm.nih.gov/34500063/

(40) https://pubmed.ncbi.nlm.nih.gov/8181206/ 

(41) https://pubmed.ncbi.nlm.nih.gov/25019065/ 

(42) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6930613/ 

(43) https://pubmed.ncbi.nlm.nih.gov/26223802/ 

(44) https://pubmed.ncbi.nlm.nih.gov/28577987/ 

(45) https://pubmed.ncbi.nlm.nih.gov/14759641/ 

(46) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5979481/ 

(47) https://pubmed.ncbi.nlm.nih.gov/33755806/ 

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8707228/ 

(49) https://journals.sagepub.com/doi/10.1177/0333102418821661 

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31 Powerful Ways to Boost Your Endorphin Levels Naturally

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

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

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

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

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

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

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

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

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

Let’s dive in.

best-ways-how-to-increase-boost-beta-endorphins-levels-supplements-herbs-exercise-mood-enhancement-natural-happiness-stress-reduction-pain-relief-elevate-naturally-boosters-improve-feel-happier-techniques-diet-activities-simple-foods-release-mental-h

Understanding Endorphins and How They Work in the Brain

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

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

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

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

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

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

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

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

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

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

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

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

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

 

The Benefits of Increasing Endorphin Levels

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

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

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

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

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

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

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

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

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

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

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

 

Conditions and Symptoms Associated with Low Endorphin Levels

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

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

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

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

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

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

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

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

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

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

 

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

1. Probiotics

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

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

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

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

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

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

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

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

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

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

 

2. Resveratrol

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

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

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

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

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

Resveratrol is included in this supplement.

 

3. DL-Phenylalanine 

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

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

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

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

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

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

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

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

I previously wrote about the benefits of DLPA here

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4. Rhodiola Rosea

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

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

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

It also has a positive impact on endorphin levels.

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

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

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

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

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

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

 

5. Dark Chocolate

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

It's one of my favorite foods.

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

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

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

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

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

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

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

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

 

6. Spicy Foods

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

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

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

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

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

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

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

 

7. Tryptophan

Tryptophan is an essential amino acid.

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

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

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

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

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

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

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

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

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

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

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

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

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

5-HTP is included in this supplement.

 

8. Vitamin C

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

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

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

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

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

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

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

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

Vitamin C is included in this supplement.

 

9. Turmeric (Curcumin)

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

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

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

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

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

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

Turmeric and curcumin are included in the Optimal Antiox supplement

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

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10. Coffee (Caffeine)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

11. Green Tea (EGCG)

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

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

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

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

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

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

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

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

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

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

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

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

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

Not good.  

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

You take it with Vitamin C.  

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

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

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

 

12. Magnesium

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

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

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

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

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

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

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

  • Spinach

  • Chard

  • Pumpkin seeds

  • Almonds

  • Avocado

  • Dark chocolate

  • Bananas

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

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

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

Magnesium is included in this supplement.

 

13. Theanine

Theanine is an amino acid.

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

Theanine is known to promote relaxation and improve mental focus.

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

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

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

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

This stress-relief supplement includes theanine.

 

14. Selenium

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

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

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

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

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

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

You can also supplement with it.

It’s included in this supplement.

 

15. Zinc

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

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

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

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

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

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

  • Oysters

  • Grass-fed beef

  • Pumpkin seeds

  • Cashews

  • Mushrooms

  • Spinach

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

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

16. Exercise

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

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

This phenomenon is primarily attributed to the release of endorphins. 

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

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

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

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

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

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

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

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

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

I previously wrote about endocannabinoids here.

Regular exercise also helps reduce stress and improve mood.

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

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

 

17. Low Level Laser/Light Therapy

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

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

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

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

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

I previously wrote about my experience with LLLT here

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

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

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

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

 

18. Meditation

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

It can also help increase endorphin production.

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

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

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

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

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

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

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

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

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

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

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

 

19. Sleep and Melatonin

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

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

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

Melatonin has been shown to increase endorphin levels. 

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

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

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

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

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

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

 

20. Laughter 

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

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

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

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

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

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

 

21. Social Connection

Bonding with friends and loved ones also releases endorphins.

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

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

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

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

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

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

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22. Aromatherapy

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

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

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

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

 

23. Sunlight and Vitamin D

Sunlight is another great way to increase your endorphin levels.

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

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

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

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

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

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

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

Sunlight exposure is definitely better than supplements, though.

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

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

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

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

 

24. Music and Dance

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

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

Numerous studies have explored the neurochemical effects of music.

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

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

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

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

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

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

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

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

 

25. Kindness

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

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

This is known as the "helper's high.” 

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

 

26. Massage

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

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

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

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

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

 

27. Yoga

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

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

It can also increase levels of endorphins.

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

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

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28. Pets

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

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

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

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

 

29. Acupuncture

Acupuncture is an ancient practice originating from traditional Chinese medicine.

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

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

Research shows that acupuncture stimulates the release of endorphins.

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

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

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

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

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

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

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

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

 

30. Sauna

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

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

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

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

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

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

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

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

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

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

 

31. Cold Exposure 

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

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

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

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

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

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

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

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

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

I personally take a cold shower every day.

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

You don’t have to be that extreme though.

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

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

It can be a bit painful.

But the beneficial effects end up being worth it. 

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

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

Find what works best for you and do it regularly.

 

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Jordan Fallis 

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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.

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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.

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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.

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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.

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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.

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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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References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9416367/ 

(2) https://www.ncbi.nlm.nih.ghttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC10079330/ 

(3) https://mta.cairnrepo.org/islandora/object/mta%3A29243 

(4) hthttps://www.frontiersin.org/articles/10.3389/fpsyg.2018.00509/full 

(5) https://pubmed.ncbi.nlm.nih.gov/12579515/ 

(6) https://pubmed.ncbi.nlm.nih.gov/28579942/ 

(7) https://www.nature.com/articles/nrn3138 

(8) https://pubmed.ncbi.nlm.nih.gov/22216057/ 

(9) https://pubmed.ncbi.nlm.nih.gov/20399151/ 

(10) https://pubmed.ncbi.nlm.nih.gov/22365651/ 

(11) hhttps://pubmed.ncbi.nlm.nih.gov/22365651/ 

(12) https://pubmed.ncbi.nlm.nih.gov/25783612/ 

(13) https://pubmed.ncbi.nlm.nih.gov/23022326/ 

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