The Remarkable Antioxidant That Can Help Treat 6 Mental Illnesses

When I went to the doctor years ago for help with my concussion symptoms and mental health challenges, he offered me two options – addictive sleeping pills or antidepressants.

That was it.

I was left in the dark.

I had no other options and nowhere to turn, so I had to take the medication.

Years later, I now know there are many other options and solutions.

N-acetyl-cysteine (NAC), a cheap amino acid and antioxidant, is an effective way to deal with the root cause of mental illness and sub-optimal cognition.

What's N-Acetylcysteine? How Can It Help The Brain?

N-acetyl-cysteine (NAC) is a modified form of the amino acid cysteine and helps your body produce glutathione.

Glutathione is a powerful antioxidant that supports liver detoxification and reduces free radicals in the body. 

Over the past 30 years, high doses of NAC have been used in emergency rooms to combat acetaminophen (Tylenol) toxicity (1, 2). 

But there is also an overwhelming amount of evidence showing that NAC can help treat a number of neurological and psychiatric disorders, and it helped me years ago when I was trying to recover from mental illness and post-concussion syndrome. 

A systematic review of all of the evidence suggests that NAC is effective at treating the following conditions (4, 6, 18, 19):

•    Major depressive disorder
•    Bipolar disorder
•    Drug addiction
•    Obsessive-compulsive disorder
•    Autism
•    Schizophrenia
•    Alzheimer's disease
•    Certain forms of epilepsy (progressive myoclonic)

NAC also reduces the severity of mild traumatic brain injury in soldiers, and animal studies show that it can improve cognition after moderate traumatic brain injury (5). 

Disorders such as anxiety and attention deficit hyperactivity disorder have preliminary evidence but require larger studies (4, 6). 

Overall, it’s clear to me that NAC should be a first-line treatment for mental illness.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was very helpful at one point in time. I no longer need to take it anymore because I’m completely recovered and well. It’s just not necessary for me anymore because I’m healthy. However, when I was taking it, I eventually started experienced some side effects due to heavy metal redistribution. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many people actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now recommend people take just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

How Is It So Effective At Treating All These Mental Health Conditions?

First of all, it's important to note that NAC seems to target biological pathways that are common across all mental disorders.

Here are some possible explanations for its effectiveness:

• NAC has anti-inflammatory properties, and inflammation has been linked to depression and other mental health disorders (12, 13).

• NAC has also been shown to successfully cross the blood-brain-barrier and raise glutathione levels in the brain. Low levels of glutathione in the brain have been linked to a number of psychiatric disorders (8-11, 17-19, 24).

• High levels of oxidative stress have been identified in the brains of patients with a variety of psychiatric illnesses. Increasing brain glutathione by supplementing with NAC can help reduce this oxidative stress and protect neurons from oxidative damage (20-23, 25).

• Lastly, NAC may be having beneficial effects on patients by reducing glutamate, a major excitatory neurotransmitter in the brain that can lead to overstimulation (14-16, 26).

Therefore, if you take NAC, you're giving your body an efficient way to soak up excess glutamate. You’re also reducing oxidative stress and inflammation by giving it glutathione. As a result, this helps alleviate a number of different mental health problems. 

Below, I’ll lay out some of the research exploring NAC as a possible treatment for six mental health problems. Feel free to skip to your condition to learn about it. 

Depression and Bipolar Disorder

Here is some of the research looking into NAC as a possible treatment for depression and bipolar disorder:

• A randomized controlled trial examined 149 individuals with moderate depression. They received two grams of NAC or placebo. Before treatment, the estimated mean depression score was 19.7. At the end of the 8-week study, the score had decreased to 11.1. Individuals who received NAC witnessed improvements in functioning and quality of life (27).
  

• Another randomized controlled trial looked at 75 patients with bipolar disorder. Two grams of NAC or placebo was given for 6 months. At the end of this period, the group who received NAC saw a reduction in their depression and significant improvements in their global, social and occupational functioning. The improvements were rated as “medium to high” and it was concluded that "NAC is a safe and effective augmentation strategy for depressive symptoms” (28).
  

• Several other studies have examined the effects of NAC on bipolar disorder (including mania) and found that two grams of NAC daily significantly improves and even causes a full remission of both depressive and manic symptoms (29-31).

It’s important to note that some of these studies lasted 6 months, which is a very long time for randomized control trials. And all of the studies had beneficial effects and zero severe side effects. That’s quite impressive.

All of the above research makes sense in light of a meta-analysis that found that patients with bipolar disorder have significantly higher levels of oxidative stress and glutamate in their brain.

A number of mood-stabilizing medications aim to decrease glutamate, yet they come with numerous side effects (14-16, 26, 27, 32, 33).

And as I've discussed before, certain antidepressants can deplete glutathione, which further increases oxidative stress. 

Addiction

Substance abuse and addiction are very costly. Yet there are hardly any efficient treatments that prevent relapse. 

But a lot of research is emerging demonstrating a link between oxidative stress and drug addiction, and how NAC can help manage it (66-68). 

• In a small study, 13 people abstaining from cocaine were given 2,400 mg of NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine (34). Follow-up studies also showed that NAC reduced desire and interest in cocaine (35, 36).

• Smokers voluntarily reduce their cigarette use by around 25% after two weeks of supplementing with 2,400 mg of NAC (37, 65).

• And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (38).

Here are 8 other nutrients that can help with addiction.

Obsessive-Compulsive Disorder (OCD)

Not surprisingly, there are brain similarities among people who suffer from addiction and obsessive–compulsive disorder (OCD).

Just like addiction, higher levels of oxidative stress and glutamate are found in people with OCD (39-44). 

The standard treatment for OCD is a combination of antidepressants and psychotherapy.

But around 20% of patients don’t get better with this combination, and many suffer from a variety of drug side effects (45). 

Since NAC is inexpensive and widely available, it’s clear that it has significant advantages for patients.

I also encourage you to check out this article for 21 other ways to treat OCD.

Autism

Autism is a touchy subject. So let me start out by saying that NAC will not cure autism. Autism has many different causes and contributing factors.

However, NAC will likely improve some autistic symptoms. 

Multiple studies suggest that NAC is a well-tolerated treatment for autistic individuals and can reduce their irritability (46-48). 

Like the disorders above, research has found that autistic individuals have higher levels of oxidative stress and lower levels of the antioxidant glutathione in their brains, making it likely that NAC will help them (49-55). 

There is also lots of evidence suggesting that too much glutamate in the brain contributes to autistic symptoms. As discussed earlier, glutamate in a major excitatory neurotransmitter in the brain. It is also the precursor to GABA, a calming neurotransmitter that reduces anxiety. 

There is an enzyme that converts glutamate to GABA, and researchers have found that this enzyme is lower in individuals on the autism spectrum. This leads to more glutamate and less GABA, and therefore much more excitation. Not surprisingly then, glutamate antagonists (e.g. NAC) have been shown to reduce symptoms of autism, bringing them more into balance (56-60). 

Since oxidation and glutamate are abnormally elevated in persons with autism, NAC can kill two birds with one stone by providing an antioxidant effect and reducing glutamate levels in the brain of autistic individuals. 

Schizophrenia

The last mental disorder I’m going to explore is schizophrenia. There is a good amount of research suggesting that NAC can help with this condition as well.

• Researchers gave 2 grams of NAC to schizophrenic patients during a six-month randomized control trial. The participants who received NAC experienced improvements in their symptoms, and many of them did not experience improvements from other treatments. They demonstrated improvements in insight, self-care, social interaction, motivation, and stabilization of mood. Follow-up studies found similar results (62, 63, 70).
  

• I found one study that explored NAC’s ability to change schizophrenic patient’s electroencephalogram (EEG) synchronicity – a measure of electrical activity within the brain that I discussed in my post about neurofeedback (69).
  

• I also found a case report of a young woman with treatment-resistant schizophrenia who showed significant improvements in symptoms by taking just 600 mg of NAC every day (64).

This makes sense considering there is an expanding body of evidence suggesting oxidative stress occurs in individuals with schizophrenia. Some research shows that the more oxidative stress a schizophrenic patient experiences, the worse their symptoms get. And several studies indicate that NAC may benefit schizophrenics by increasing glutathione and reducing glutamate (61, 71-74).

Conclusion

Overall, oxidation and glutamate are often abnormally elevated in people with a wide range of neurological and psychiatric disorders. 

NAC may correct these underlying problems by generating the antioxidant glutathione and reducing the excitatory neurotransmitter glutamate.

If you suffer from depression, bipolar disorder, OCD, drug addiction or autism, you could start taking it and see if it helps you. If it helps, keep taking. If not, then try something else. 

Many of the studies also suggest that NAC enhances the effectiveness of psychiatric medications. So if you're already on medication, NAC and your medication will likely work better together.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was very helpful at one point in time. I no longer need to take it anymore because I’m completely recovered and well. It’s just not necessary for me anymore because I’m healthy. However, when I was taking it, I eventually started experienced some side effects due to heavy metal redistribution. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many people actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now recommend people take just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

1.    http://www.ncbi.nlm.nih.gov/pubmed/677146/ 
2.    Atkuri, K.R., et al. “N-Acetylcysteine — a safe antidote for cysteine/glutathione deficiency”. Current Opinion in Pharmacology Vol. 7, No. 4 (2007): 355–359.
3.    http://www.ncbi.nlm.nih.gov/pubmed/16439183
4.    http://www.ncbi.nlm.nih.gov/pubmed/25957927
5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3553161/ 
6.    http://www.ncbi.nlm.nih.gov/pubmed/11673605/ 
7.    http://www.ncbi.nlm.nih.gov/pubmed/12512991
8.    http://www.ncbi.nlm.nih.gov/pubmed/2029805/ 
9.    http://www.ncbi.nlm.nih.gov/pubmed/18004285/ 
10.    http://www.ncbi.nlm.nih.gov/pubmed/11691805  
11.    http://www.ncbi.nlm.nih.gov/pubmed/12603840
12.    http://www.ncbi.nlm.nih.gov/pubmed/20021321
13.    http://www.ncbi.nlm.nih.gov/pubmed/19122532
14.    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3044191/ 
15.    http://www.ncbi.nlm.nih.gov/pubmed/17401648/ 
16.    http://www.ncbi.nlm.nih.gov/pubmed/12584726/ 
17.    http://www.ncbi.nlm.nih.gov/pubmed/12512991
18.    http://www.ncbi.nlm.nih.gov/pubmed/24752591  
19.    http://www.ncbi.nlm.nih.gov/pubmed/25004186
20.    Andreazza, A.C., et al. “Oxidative stress markers in bipolar disorder: a meta-analysis”. Journal of Affective Disorders Vol. 111, No. 2–3 (2008): 135–144. 
21.    Kim, H.K., et al. “Oxidation and nitration in dopaminergic areas of the prefrontal cortex from patients with bipolar disorder and schizophrenia”. Journal of Psychiatry & Neuroscience Vol. 39, No. 1 (2014): 130155.
22.    Wang, J.F., et al. “Increased oxidative stress in the anterior cingulate cortex of subjects with bipolar disorder and schizophrenia”. Bipolar Disorders Vol. 11, No. 5 (2009): 523–529.
23.    Gawryluk, J.W., et al. “Decreased levels of glutathione, the major brain antioxidant, in post-mortem prefrontal cortex from patients with psychiatric disorders”. The International Journal of Neuropsychopharmacology Vol. 14, No. 1 (2011): 123–130.
24.    Holmay, M.J., et al. “N-Acetylcysteine boosts brain and blood glutathione in Gaucher and Parkinson diseases”. Clinical Neuropharmacology Vol. 36, No. 4 (2013): 103–106.
25.    Gawryluk, J.W., et al. “Decreased levels of glutathione, the major brain antioxidant, in post-mortem prefrontal cortex from patients with psychiatric disorders”. The International Journal of Neuropsychopharmacology Vol. 14, No. 1 (2011): 123–130
26.    Gigante, A.D., et al. “Brain glutamate levels measured by magnetic resonance spectroscopy in patients with bipolar disorder: a meta-analysis”. Bipolar Disorders Vol. 14, No. 5 (2012): 478–487.
27.    Berk, M., et al. “The efficacy of N-acetylcysteine as an adjunctive treatment in bipolar depression: an open label trial”. Journal of Affective Disorders Vol. 135, No. 1–3 (2011): 389–394.
28.    http://www.ncbi.nlm.nih.gov/pubmed/18534556
29.    Magalhães, P.V., et al. “N-Acetylcysteine for major depressive episodes in bipolar disorder”. Revista Brasileira de Psiquiatria Vol. 33, No. 4 (2011): 374–378.
30.    Magalhães P.V., et al. “N-Acetyl cysteine add-on treatment for bipolar II disorder: a subgroup analysis of a randomized placebo-controlled trial. Journal of Affective Disorders Vol. 129, No. 1–3 (2011): 317–320.
31.    Magalhães, P.V., et al. “A preliminary investigation on the efficacy of N-acetyl cysteine for mania or hypomania”. The Australian and New Zealand Journal of Psychiatry Vol. 47, No. 6 (2013): 564–568.
32.     http://www.ncbi.nlm.nih.gov/pubmed/18539338/ 
33.    http://www.ncbi.nlm.nih.gov/pubmed/19568477/ 
34.    http://www.ncbi.nlm.nih.gov/pubmed/16449100/ 
35.    http://www.ncbi.nlm.nih.gov/pubmed/17606664/ 
36.    http://www.ncbi.nlm.nih.gov/pubmed/17113207/ 
37.    http://www.ncbi.nlm.nih.gov/pubmed/19103434
38.    http://www.ncbi.nlm.nih.gov/pubmed/17445781
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40.    http://www.ncbi.nlm.nih.gov/pubmed/19272303
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45.    http://www.ncbi.nlm.nih.gov/pubmed/19468281/ 
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Inositol: An Important Nutrient For OCD, Anxiety and Depression

The nutrient that I want to talk about today isn’t very well known.

But it has helped me manage OCD, anxiety and depression over the years, especially after I weened off psychiatric medication.

It’s called inositol, or myo-inositol. 

Inositol is a non-essential vitamin and naturally-occurring compound in the body. It's structurally similar to glucose and small amounts of it can be found in food.

Researchers extracted and isolated it in 1849, but it wasn't until the 1980s that they discovered high levels of it in the central nervous system, and found that it plays a key role in neurotransmission (1, 4). 

Studies show that it can increase GABA-A receptor function and enhance serotonin receptor sensitivity, working similarly to anti-anxiety (benzodiazepines) and antidepressant (SSRIs) medications (2-3, 5). 

Inositol levels in the brain have also been shown to be lower in people with several neuropsychiatric conditions (30).

Considering this, it’s not too surprising that researchers have found that supplementing with it can help treat anxiety and depression. 

If you have one of the following anxious and depressive conditions, inositol could help you. 

Inositol and Depression

First of all, researchers have found reduced levels of inositol in the spinal fluid of depressed patients (14).

They’ve also found significantly less inositol in brain samples of suicide victims (16). 

Transcranial direct current stimulation (tDCS) is a form of neurostimulation that helps treat depression, and one of the reasons it works may be because it causes a significant increase in brain inositol levels (15). 

But you don’t need to do tDCS to increase inositol levels in the brain.

Supplementing with inositol has also been shown to increase inositol concentration within the central nervous system and treat depression in adults (17):

• In one study, 11 people with treatment-resistant depression took 6 grams of inositol every day for four weeks, and nine of them experienced major improvements in their mood (18).

• Another study had depressed patients take 12 grams of inositol every day for four weeks. Researchers found that these depressed patients experienced significantly greater improvements in their depression compared to the patients who took placebo (19, 22).

• And people with bipolar disorder who were going through a major depressive episode supplemented with inositol for six weeks, and it led to a 17.4% reduction in their depressive symptoms (20).

Despite all of this research, it’s important to point out that I found one meta-analysis concluding that “it is currently unclear whether or not inositol is of benefit in the treatment of depression” (21). 

That’s not to say it won’t work for you though. 

In my experience, inositol does help with depression – just not with everyone.  

If you typically respond to SSRI antidepressants (like I do), it’s more likely that inositol will help you with your depressive symptoms (23). 

If SSRI antidepressants don't improve your mood when you take them, it’s less likely that inositol will help you.

Overall, it’s worth a try though. 

Inositol and Premenstrual Dysphoric Disorder (PMDD)

Premenstrual dysphoric disorder (PMDD) is a condition in which a woman has severe depressive symptoms, irritability, and tension before menstruation, which disrupts her social and/or occupational life. PMDD symptoms are more severe than symptoms of premenstrual syndrome (PMS) (12). 

Inositol has been shown to help treat PMDD. 

Over the course of six menstrual cycles, women with PMDD supplemented with 12 grams inositol daily, and they experienced a significant reduction in their symptoms of dysphoria and depression.

Researchers concluded that they “were able to clearly prove the efficacy of myo-inositol in PMDD” (13). 

Inositol and Anxiety, Panic Disorder and Agoraphobia

Based on my research and experience, inositol is better at reducing anxiety and treating anxious disorders than depression. 

Panic disorder is diagnosed in people who experience sudden panic attacks and are preoccupied with the fear of a recurring attack.

Some people stop going into environments in which they previously had a panic attack, anticipating that it will happen again. This is considered agoraphobia. They may avoid public places such as shopping malls, public transportation, or large sports arenas. 

Many patients with panic disorder and agoraphobia don’t respond well to current treatments, or they discontinue drugs because of their side effects.

Luckily, there is research showing that inositol can help treat both of these conditions with little to no side effects.

In one study, researchers compared the effects of inositol to fluvoxamine (Luvox), an SSRI antidepressant commonly used in the treatment of panic disorder. 

Twenty patients with panic disorder took 18 grams of inositol every day for one month, and then took 150 mg of fluvoxamine every day for another month. 

Researchers found that inositol decreased the number of weekly panic attacks per week by four, while fluvoxamine only reduced them by two. Fluvoxamine also had side effects such as nausea and lethargy, and inositol didn’t have any side effects (6). 

In another study, twenty-one patients with panic disorder (with and without agoraphobia) took 12 grams of inositol daily for four weeks.

Compared to placebo, the frequency and severity of panic attacks, and the severity of agoraphobia, significantly declined after taking inositol. And there were hardly any side effects!

The researchers concluded that inositol is an “attractive therapeutic for panic disorder” (7, 8). 

Inositol has also been shown to reduce anxiety in children and decrease anxiety-like behaviours in rats (24, 25). 

Inositol and Obsessive Compulsive Disorder (OCD)

Obsessive-compulsive disorder (OCD) is a psychiatric disorder characterized by obsessive thoughts and compulsive behaviors.

In his book Nutrient Power, Dr. William Walsh says he uses inositol with all his patients with OCD.

I personally noticed a reduction in my obsessive-compulsive tendencies while supplementing with it. 

And there is some research to support this. 

In one study, patients with OCD took 18 grams of inositol or placebo daily for six weeks. 

At the end of the six weeks, the patients who took inositol had significantly lower scores on the Yale-Brown Obsessive Compulsive Scale.

The researchers concluded that inositol can effectively treat obsessive-compulsive disorder (9, 10). 

Check out this article for 21 other ways to treat OCD.

Inositol and Binge Eating Disorder and Bulimia

Binge eating disorder (BED) is a condition characterized by frequent and recurrent binge eating episodes, while bulimia nervosa is characterized by binge eating followed by purging.

Research has shown that inositol supplementation can help with both of these conditions.

In one study, people with these disorders took 18 grams of inositol daily for six weeks, and researchers found that it reduced symptoms of binge eating significantly better than placebo. It also reduced depressive and anxiety scores.

The researchers concluded that “inositol is as therapeutic in patients with bulimia nervosa and binge eating as it is in patients with depression and panic and obsessive-compulsive disorders” (11). 

Inositol Dosage and My Personal Review and Experience

As a standard dietary supplement, many people take between 1 and 3 grams of inositol daily.

But for the brain and mental health benefits, you need to take much higher doses. 

The usual dosage for anxious disorders ranges between 12 and 18 grams. One of the depression studies used just 6 grams, but I haven’t found any research suggesting that it works neurologically at doses any lower than that. 

I took 18 grams (4.5 grams, 4 times daily) of this inositol powder while weening off psychiatric medication and it made the transition much easier.

However, some people find relief with lower dosages.

Therefore, it’s best to start with a lower dose and work your way up to 18 grams if necessary. 

Since you’ll likely need to take large amounts, and capsules usually only contain 500 mg of inositol, I recommend inositol powder.

I used this one, but there are a number of different choices online. It’s easy to consume because it has a sugary taste. 

You may need a scale to measure your doses.

Inositol is known to be extremely safe. There are no documented cases of drug interactions from studies in which inositol was taken alongside psychiatric medications such as SSRIs.

I started taking it while taking medication, and soon realized I was experiencing more side effects from my antidepressant. This is sometimes a sign that you're on too high of a dose of medication. At that point, I could lower my SSRI dose easily because inositol was helping.

This anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety alongside inositol.

Conclusion

If you struggle with anxiety or depression, supplementing with inositol is worth a shot.

The current research suggests it can help with illnesses that respond well to SSRI antidepressants, but probably isn’t beneficial to people struggling with other disorders, such as autism, Alzheimer's disease, schizophrenia and ADHD (26-29).

This aligns with my personal experience, as it helped me the most with anxiety and depression. And I had pretty severe symptoms of ADHD and cognitive decline, and inositol never helped me with that. 

Go ahead and try it yourself and see if it helps you. 

I hope it does. 

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/6278902

(2) https://www.ncbi.nlm.nih.gov/pubmed/22986984

(3) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(4) https://www.ncbi.nlm.nih.gov/pubmed/3017301

(5) http://www.ncbi.nlm.nih.gov/pubmed/8131066

(6) https://www.ncbi.nlm.nih.gov/pubmed/11386498

(7) https://www.ncbi.nlm.nih.gov/pubmed/7793450

(8) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(9) https://www.ncbi.nlm.nih.gov/pubmed/8780431

(10) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(11) https://www.ncbi.nlm.nih.gov/pubmed/11262515

(12) https://www.ncbi.nlm.nih.gov/pubmed/20359434

(13) https://www.ncbi.nlm.nih.gov/pubmed/22031267

(14) https://www.ncbi.nlm.nih.gov/pubmed/623854

(15) http://onlinelibrary.wiley.com/doi/10.1002/mrm.21709/full

(16) https://www.ncbi.nlm.nih.gov/pubmed/9247405

(17) http://www.ncbi.nlm.nih.gov/pubmed/24424706

(18) http://onlinelibrary.wiley.com/doi/10.1002/hup.470080109/abstract

(19) http://www.ncbi.nlm.nih.gov/pubmed/7726322

(20) https://www.ncbi.nlm.nih.gov/pubmed/16449473

(21) https://www.ncbi.nlm.nih.gov/pubmed/15106232

(22) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(23) https://www.ncbi.nlm.nih.gov/pubmed/8780431

(24) http://www.ncbi.nlm.nih.gov/pubmed/11172878

(25) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3875047/

(26) https://www.ncbi.nlm.nih.gov/pubmed/7894259

(27) https://www.ncbi.nlm.nih.gov/pubmed/21917766

(28) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(29) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(30) http://onlinelibrary.wiley.com/doi/10.1002/mrm.21709/full

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23 Effective Ways To Reduce Brain Inflammation

Brain inflammation affected my health for many years.

In 2010, I suffered two separate concussions, and inflammation of the brain was one of the unfortunate results of these concussions (1-6). 

At that same time, I was living in a water-damaged building. 

The toxic mold growing in that building further increased the inflammation in my nervous system, particularly my brain (7-12).

My health deteriorated very quickly during that time, and my cognitive performance and mental well-being took a huge hit.

Thankfully, I recovered from these insults, and I accomplished this by taking matters into my own hands.

Lowering neuroinflammation was one part of my strategy.

This article gives you the 23 best natural ways to reduce brain inflammation. 

But before I share these proven strategies, let’s first define neuroinflammation and explore the downsides of chronic brain inflammation in more detail.

What Is Neuroinflammation and How Is It Linked To Brain Function and Mental Health?

Inflammation is a protective process of the body. Short-term inflammation can be very beneficial at first (20-23).

A scientific study from 2017 defines neuroinflammation as “the activation of the brain's innate immune system in response to an inflammatory challenge. It is characterized by a host of cellular and molecular changes within the brain.” (13).

There are many different causes of neuroinflammation (14-19).

For example, inflammation can be the result of exposure to a toxic compound. 

But pathogens and dead cells also cause inflammation.

In the short term, inflammation can help the healing process. But when it becomes excessive and chronic, it becomes counterproductive. 

Chronic inflammation can last months or even years if it’s not dealt with. And not only can that impact your liver or lungs, but it can also significantly impact your brain and nervous system.

An inflamed nervous system is called neuroinflammation. As a result, cells release “cytokines,” which help the immune system coordinate. 

These cytokines then affect physiological processes in your cells, alter hormonal systems in the body, change pain sensations, and interfere with the performance of your nervous system.

Here’s why you should reduce inflammation in your brain and not let it linger for too long:

• It makes you more sensitive to pain and increases the risk of chronic pain: Research over the past decade has increasingly shown that neuroinflammation plays a significant role in the development of some types of chronic pain. Cytokines and chemokines are continually produced, promoting chronic pain throughout the body. The brain and spinal cord are very much involved in this process. Depending on the statistics, 20-45% of people have chronic pain at any moment. Chronic pain severely affects your quality of life and wellbeing (24-35).

• It impedes basic brain physiology: Neuroinflammation plays a direct role in cognitive impairment, cognitive decline and brain conditions such as Alzheimer’s disease. In fact, research shows that the brain may lose its neuroplasticity under excess neuroinflammation. You may also end up with synaptic and neuron loss due to excessive brain inflammation (36-42).

• It impairs learning and memory: Chronic brain inflammation can alter the levels of certain neurotransmitters that are involved in learning and memory. As a result, neurons don’t function properly, and a decline in short and long-term memory can occur (43-48). 

• It puts you at greater risk of mental and psychiatric disorders: The link between psychiatric disorders and neuroinflammation is surprisingly strong. Depression, anxiety, and schizophrenia are some examples of psychiatric disorders that are linked to chronic neuroinflammation. However, it’s somewhat unclear if neuroinflammation causes these diseases or vice versa. Early life stress and adult traumas also increase the likelihood of these psychiatric disorders and neuroinflammation (49-55).

• It increases overall disease risk: Neuroinflammation doesn’t just affect your brain. For example, high blood pressure (which plays a significant role in heart disease), diabetes, and metabolic syndrome are all linked to nervous system inflammation. There’s also a link between obesity and having an inflamed brain, and some theories believe that brain inflammation is partially responsible for the development of obesity (56-61). 

Hopefully, it’s clear to you now that lowering inflammation in your brain is important.

Continue reading to learn how to decrease your brain inflammation naturally.

The Best Lifestyle Habits, Therapies and Practices To Naturally Reduce Inflammation in the Brain

1. Deep Sleep (and Melatonin)

Melatonin is the master sleep hormone and the “hormone of darkness”. 

It has potent anti-neuroinflammatory effects (62-70).

The pineal gland in your brain synthesizes most of your melatonin, and it’s created and released when your eyes are no longer exposed to blue and green light.

During the day, the sun emits blue and green light telling your body it’s daytime. From an evolutionary perspective, sunlight was your ancestors' only exposure to blue and green light. The absence of that light at night made their body produce and release melatonin.

Our bodies expect the same today, except we’re now constantly bombarded with blue and green lights from all of our devices right up until bedtime.

One way to manage this is by taking extra melatonin as a supplement.

Supplementing with melatonin has been shown to lower levels of inflammatory markers in the body and brain. 

Researchers have found that melatonin influences inflammation and cytokine levels such as tumor necrosis factor (TNF), Interleukin-1, and Interleukin-6 (65).

Supplementing with melatonin is considered very safe.

For the best results, however, you should get blue light blocking glasses and wear them in the evening to help your body naturally create and release more melatonin.

Blue light blocking glasses prevent blue and green light from reaching your eyes. As a result, your melatonin levels will increase if you wear these glasses in the evening.

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

Evidence shows such melatonin supplements can dramatically lower chronic brain inflammation. Melatonin is also cytoprotective and neuroprotective, keeping your cells and nervous system healthy (66).

From a broader perspective, improving sleep quality and getting deep sleep is also essential if you want to lower neuroinflammation (71-74). 

Research shows that poor sleep leads to higher levels of inflammatory cytokines.

And for people with a traumatic brain injury, poor sleep is associated with higher levels of IL-10, which is a cytokine (74).

Researchers suggest that if you can improve sleep quality, inflammatory cytokine levels will decrease (74).

Sleep deprivation also feeds neuroinflammation, which can then increase your risk of neurodegenerative diseases (71).

C-reactive protein is one of the essential inflammatory biomarkers, and sleep deprivation is associated with higher C-reactive protein levels (72).

As a consequence of sleep deprivation and related neuroinflammation, you can then develop learning and memory impairments (74). 

So, for optimal brain function and mental health, it’s imperative to prioritize sleep quality and get the deepest, most restful sleep possible.

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

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

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

2. Sunlight (And Vitamin D)

Sunlight lowers general inflammation and neuroinflammation through a number of different mechanisms (75-79).

Vitamin D is one mechanism. 

Research shows that Vitamin D supplementation protects dopaminergic neurons and prevents “microglia” from activating an inflammatory response.

Animals with Parkinson's disease experience decreased brain inflammation when they are given Vitamin D. Researchers noticed that there is an upregulation of anti-inflammatory processes in the brain (75). 

In another study, Vitamin D impeded neuroinflammation in the hippocampus, which is an important emotional and memory center within the brain (76). 

Vitamin D also lowers oxidative stress in the brain, improves mitochondrial function, and supports the choline system. 

Some degenerative changes in the brain have also been shown to be reversed with vitamin D supplementation.

Sensible sunlight exposure is the healthiest way to increase vitamin D levels. But make sure to get out of the sun before you get a sunburn.

If you cannot get good sunlight exposure during the winter and your Vitamin D levels are low, then you should supplement with Vitamin D3. 

Sunlight exposure is better than supplements, though. 

Recent research suggests that pathways other than vitamin D creation help people avoid autoimmune diseases such as multiple sclerosis (80).

There’s also a link between decreased sunlight exposure and an increased risk of cognitive decline (81). 

So you should definitely strive to use sensible sunlight exposure to increase your Vitamin D levels and lower your neuroinflammation.

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.

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

3. Exercise and Movement

There’s a strong link between exercise and inflammation in the brain (82-90).

Exercise counters the overactivation of the microglia, which are the repairers and maintainers of the nervous system. As a result, exercise can improve brain function and counter neurodegeneration (90). 

Exercise also reduces the risk of developing a neurological disease. The risk of Alzheimer’s disease, Parkinson’s disease, depression, autism, and stroke all go down when you exercise regularly (83, 86, 88, 90).

Conditions such as amyotrophic lateral sclerosis, epilepsy, and anxiety disorders may also benefit from exercise’s reduction of neuroinflammation.

Part of the reason exercise impedes cognitive decline and improves cognition is by countering excess neuroinflammation (88).

Exercise also leads to improvement in “neurotrophic factors'' such as brain-derived neurotrophic factor (BDNF). BDNF helps create new brain cells and repairs existing ones (89). 

Not all studies agree what type of exercise is best, though.

Some studies claim that endurance exercise specifically is the best for brain function, especially with age.

For example, one group of researchers said that “endurance exercise has specifically been demonstrated to have a marked impact on neuroimmune communications, particularly those involving microglia, the resident macrophages of the CNS parenchyma, as well as microglia-astrocyte interactions in rodents” (84).

Those physiological processes are strongly tied to inflammation levels in the nervous system (85).

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

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

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

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

Low-Level Laser/Light Therapy (LLLT), also known as photobiomodulation, is growing in popularity every year. 

More than 7,000 published studies exist and more than 85% of them demonstrate positive health effects (91).

LLLT works by exposing your body to red and near-infrared light.

The effects are often spectacular. 

Brain damage, neuroinflammation, and microglia activation are all impeded due to light therapy.

In a study summarizing 27 earlier studies, researchers found that LLLT decreases neuroinflammation in people with many different brain and mental conditions (92).

These conditions include neurodegenerative conditions, epilepsy, depression, spinal cord injuries, chronic pain, and traumatic brain injuries. It also reduces brain inflammation and cognitive decline due to general aging. 

Studies also show that LLLT is beneficial to animals after they have a stroke (93).

Other animal studies show promising results for autoimmune diseases affecting the nervous system, such as multiple sclerosis, and human studies are also very promising (94-95).

LLLT is also promising for other conditions with a neuroinflammatory component (96-97).

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

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

When I’m 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.

5. Managing Stress and Dealing with Trauma

Trauma is far more impactful to overall health than many people realize. 

I had to work through my trauma in order to fix my chronic health issues.

This is because neuroinflammation is one of the main characteristics of trauma (125-131). 

There’s persistent low-grade inflammation in people who have post-traumatic stress disorder (PTSD). 

As a result, an increased risk of autoimmune disease exists, and aging also speeds up (131).

Increasingly, there is a link between PTSD, immune system dysfunction and inflammation (125-127).

There’s many different ways to deal with trauma and overcome it. 

But here are some suggestions: 

• The Muse headband to calm your reptilian brain

• The EmWave 2 activates the rest and digest part of your nervous system

• Neurofeedback training can help with various problems, including ADHD, anxiety, PTSD, and other brain-centered conditions.

For other options and strategies, read my other article about overcoming trauma and PTSD without medication.

Then there’s chronic stress. 

There’s also a link between chronic stress, microglia activation and neuroinflammation (132).

The inflammation caused by chronic stress has been shown to cause alterations in the metabolism of neurotransmitters in the brain (133).

This can result in abnormal neurotransmitter levels, increasing your risk of depression, anxiety, fatigue, and pain. (133; 134).

Read my articles about lowering the stress hormone cortisol and the best supplements to reduce stress and anxiety to learn more about how you can manage your stress.

6. Normalize Your Bodyweight

Not surprisingly, your overall health is best if you’re relatively lean. 

Being overweight comes with a number of health problems, including hypertension, diabetes, heart problems.

But being overweight also increases your risk of developing poor brain function and mental health problems (140-144). 

The consequences of obesity are even worse. 

There’s a strong link between obesity and neuroinflammation (145-151).

How?

The inflammation caused by obesity leads to inflammation in the brain, particularly the hypothalamus (145, 148).

The hypothalamus plays a significant role in hormonal health, emotional regulation, and your body’s metabolism.

One result of neuroinflammation in the hypothalamus is microglial proliferation.

This results in a vicious cycle of increasingly more and more neuroinflammation.

Eventually, the hypothalamus undergoes neurodegeneration (145). 

The result is declining cognitive function, cognitive impairment, and poor emotional control.

You’ll also become more prone to overeating, which then makes the problem even worse.

It was recently demonstrated that other brain structures also get inflamed due to obesity. These structures include the cortex (your brain’s CEO), the amygdala (its emotional center), and the brainstem (for very basal bodily functions) (147). 

Neuroinflammation then affects your mood and reproductive function (149).

Even in childhood, there’s a link between obesity and inflammation of the nervous system (146)

Visceral fat, between your organs, is the most damaging type of fat. The neuroinflammation that results from this type of fat damages DNA and causes oxidative stress in both the brain and peripheral tissues (149, 151).

So what’s the solution?

It’s very likely that you’ll lose weight if you stick to eating the foods included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

Implementing many of the other health strategies in my other articles can help as well.

7. Grounding

Grounding and earthing have become popular in the natural health and wellness space. 

With grounding, you allow your body to remove a positive charge to an object that conducts electricity. 

Earthing does the same, but allegedly supplies your body with the negative charge from the earth as well. 

The easiest way to earth is to put your bare feet on sand or grass.

It turns out that grounding and earthing lower your overall inflammation levels (223-226). 

That connection is interesting because, lately, scientists have also found a link between your body’s general inflammation levels and neuroinflammation (227-231).

The systemic inflammation-lowering effects of grounding will likely reduce inflammation in your brain as well.

For the best results, spend 15 minutes daily with your bare feet on the earth. You can combine earthing with sunlight for even better results.

The Best Foods To Naturally Reduce Inflammation in the Brain

8. Green Tea (EGCG)

Green tea contains the antioxidant epigallocatechin gallate (EGCG). 

It’s neuroprotective, lowers neuroinflammation, and counters aging (135-139).

EGCG is praiseworthy because it may counter brain disorders such as Alzheimer’s disease. It protects the brain by inhibiting the activation of microglia and reducing cerebral inflammation in Alzheimer’s disease. It also prevents neurotoxicity (135-137). 

Through its positive effect on inflammation and immune system regulation, EGCG may impede nervous system conditions such as multiple sclerosis (138).

Lastly, EGCG counters the neuroinflammatory effects of obesity. It inhibits pro-inflammatory cytokines such as TNF-alpha, Interleukin-6 and Interleukin-1-Beta (139). 

To get sufficient EGCG into your brain, you would need to drink a lot of green tea every day. 

For that reason, I prefer supplementing with EGCG. 

The Optimal Antiox supplement contains an optimal dose of EGCG extract. It combines EGCG with vitamin C to make it more absorbable. This removes the risk of liver damage that you may experience when you supplement with large doses of EGCG over a long period of time.

9. Sulforaphane (From Broccoli)

Your Brussels sprouts contain an almost-magical natural plant compound called “sulforaphane” (158-163). 

Sulforaphane is a phytochemical found in cruciferous vegetables.

Broccoli, kale, and cabbage are some other excellent sources of sulforaphane. 

Sulforaphane is known to promote autophagy in the brain and make the blood-brain barrier less leaky.

But it’s also neuroprotective and lowers neuroinflammation (158, 161). 

As a result, the compound decreases the risk for nervous system conditions such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, epilepsy, psychiatric disorders, and stroke (158).

Sulforaphane prevents cell death under stress and keeps your memory sharp. It also counteracts the brain inflammation associated with depression (159-161).

The best way to ingest sufficient sulforaphane is to eat an adequate amount of cruciferous vegetables. 

You can also take a supplement with it to ingest higher dosages.

If you decide to take it in supplement form, make sure you get the "myrosinase-activated" form.

Myrosinase is the enzyme in broccoli that helps metabolize sulforaphane.

I once bought a supplement that didn't contain myrosinase and had to return it, and then ended up buying another one instead.

10. Coffee (Caffeine)

Coffee and caffeine are excellent for brain health.  

There is lots of research showing they are very healthy and can lower the risk of developing neurodegenerative diseases. 

But they can be a double-edged sword.

They have enormous benefits, but potential downsides as well (such as poor sleep).

For neuroinflammation, though, coffee and caffeine shine (164-171). 

Coffee gives you the best anti-inflammatory results, and taking pure caffeine is not as effective. As a result, coffee can lower your risk of developing a neurodegenerative disease, such as Alzheimer’s disease and Huntington’s disease (164-165).

However, people still respond differently to coffee and caffeine, so observing how you react is best (169). 

A golden mean between excess and abstinence - consuming one or two cups of coffee daily - is probably best (171).

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. Cacao

Coffee and cacao are a match made in heaven. 

They’re also a match from a neuroinflammation standpoint (172-176).

First, cacao is neuroprotective, increases blood flow in the brain, and supports cognitive function (172, 174).

Cacao also has powerful antioxidant properties. Cacao contains compounds called “flavonoids”, which reduce neuroinflammation and improve memory and learning (173).

Cacao consumption has also been shown to counter neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease (173). 

Cacao consumption also protects the peripheral nervous system (176).

Cacao can also reduce pain, which originates mainly in both parts of the nervous system. A potential link exists between its pain-inhibiting effects and its reduction in neuroinflammation (175).

12. Turmeric (Curcumin)

Turmeric and its most crucial biological compound, curcumin, have taken the natural health and wellness space by storm (177-183). 

Turmeric has robust anti-systemic inflammation and anti-neuroinflammation effects (177-182).

The most active ingredient, curcumin, counters neuroinflammation and protects memory function (177, 180).

Other mechanisms for the prevention of neurodegenerative diseases exist as well. 

For example, inflammatory mediators such as TNF-alpha, nitric oxide, and IL-1-Beta are inhibited by curcumin (178). 

Mitochondrial function is also supported by turmeric (178). 

And the active ingredient curcumin is uniquely promising for countering neuroinflammation (178, 181)

Even for traumatic brain injury, curcumin helps (179).

But how should you consume turmeric or curcumin? 

For most people, a high-quality curcumin supplement is by far the best. 

Turmeric and curcumin are included in the Optimal Antiox supplement. 

13. Pomegranate

Pomegranates have become popular in the natural health and wellness space because of their high nutrient content and unique benefits (213).

The fruit has a solid anti-neuroinflammatory effect, although more human research is needed (214-215). 

As a result, pomegranate may have promising effects in countering Parkinson’s disease and Alzheimer’s disease.

Pomegranate is also famous for its ability to promote blood flow and keep your blood vessels supple (216). 

Its effects of reducing inflammation, and improving blood vessels or endothelial function, are likely interrelated. 

Drinking pomegranate juice with a meal that contains fiber, such as vegetables, is a great way to integrate it into your diet.

14. Ginger

Ginger is a spice that has fascinating anti-neuroinflammation properties. 

Compounds such as “10-gingerol” and “6-Shogaol“ are responsible for that effect (207-208). 

Fresh ginger has the best effects, so definitely include it in your cooking. 

Want to learn more? 

Download the brain-supportive cooking ingredients I recommend for optimal brain health and for lowering neuroinflammation.

Don’t want to eat ginger?

A ginger extract can also lower neuroinflammation (209-211).

15. Garlic

Who doesn’t love garlic? If you don't, you can take an aged garlic extract supplement.

It turns out that garlic significantly reduced general inflammation and neuroinflammation (194).

First of all, garlic inhibits microglia activation (190). 

As a result, garlic can protect memory against stress and neurodegenerative influences (190-192).

Raw garlic tends to have the most promising health-promoting effects, including inhibiting neuroinflammation (193).

Due to the pungent smell, you may want to supplement with aged garlic extract and cook with regular garlic.

The Best Nutrients, Herbs and Supplements To Naturally Reduce Inflammation in the Brain

16. Vitamin B6

Vitamin B6 is an important nutrient for normal brain development and for keeping the nervous system healthy.

It turns out that vitamin B6 is essential for keeping inflammation in check and your mitochondria healthy (100-104).

If you have excess inflammation, and neuroinflammation, your vitamin B6 levels are more likely to be low (103; 104).

In animal studies, vitamin B6 protects against toxicity in the brain, and inflammation plays a significant role in that process.

Fish, chicken, beef, and eggs are all excellent sources of vitamin B6. Various fruits and vegetables are also excellent sources. Potatoes, avocados, and chickpeas are also packed with vitamin B6 (98-99).

I hold vitamin B6 very close to my heart because supplementing with it was essential when I used and came off psychiatric medication.

Nowadays, I include vitamin B6 in my Optimal Zinc supplement. That supplement can be helpful for neuroinflammation.

Why?

Because the zinc within the supplement can also lower neuroinflammation and systemic inflammation (105-109).

Several other ingredients in Optimal Zinc can help keep your neuroinflammation levels down, which can then improve your mental health.

17. Omega-3 Fatty Acids

The last few decades have seen enormous research on omega-3 fatty acids and health, including brain health. 

Without a doubt, omega 3 fats are very beneficial for promoting optimal brain health (110-115). 

These fats improve well-being, increase blood flow to the brain, counter neurodegeneration, and enhance learning and memory. As a result, brain disorders and cognitive decline can be reduced and prevented.

Omega-3 fats have these positive effects because they greatly reduce neuroinflammation (118-124). 

The long-chain omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA is known to boost mood, and DHA helps maintain brain structure.

Under high stress, EPA and DHA counter excess brain inflammation, reduce cell death and help create new brain cells (124).

In Alzheimer’s disease, EPA and DHA lower brain inflammation (118). 

These omega-3 fats also regulate microglia, and they have anti-inflammatory and neuroprotective effects through that mechanism (119-120).

As a result, omega-3 fatty acids also play a significant preventative role in many potential brain diseases, such as Alzheimer’s disease and depression (118, 121-122). 

Fatty cold-water fish and shellfish are the best sources of high-quality omega-3 fatty acids (116; 117). This includes:

• Wild salmon

• Mackerel

• Herring

• Anchovies

• Cod

• Sardines

• Mussels

• Oysters

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

Algae are a decent source if you’re vegetarian or vegan.

18. Ginkgo Biloba

Ginkgo Biloba is a Chinese tree that has been used in traditional medicine as a natural remedy for thousands of years (152).

Studies show that Ginkgo Biloba has anti-inflammatory effects in the brain (153-157).

Ginkgo Biloba inhibits microglial activation and neuroinflammation (153).

By countering neuroinflammation, Ginkgo Biloba protects against mild chronic stress and depression (154).

The plant additionally works as an antioxidant (155).

Ginkgo Biloba can also protect the hypothalamus against damage and improve memory (156-157).

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

19. Ginseng

Ginseng is a root and natural remedy that has adaptogenic properties, meaning it reduces stress and normalizes bodily functions after stress (184; 185). 

Ginseng has been shown to modulate neuroinflammation, act as an antioxidant, and protect neurons from damage  (186).

Ginseng inhibits microglia activity, which means inflammation in the nervous system is less likely to spiral out of control (187).

As a result, ginseng may have benefits for health conditions interrelated with neuroinflammation, such as Alzheimer’s disease and stroke (188). 

It’s also been shown to protect against the deterioration of cognitive function and promotes healthy memory (189).

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

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

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

20. N-Acetyl-Cysteine (NAC)

N-acetyl-cysteine (NAC) is a slightly altered version of the amino acid “cysteine” (195). 

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

It has potent antioxidant effects. 

But it also has anti-inflammatory effects and anti-neuroinflammatory properties (196; 197)

For instance, with alcohol poisoning, NAC has potent effects in preventing neurotoxicity and neuroinflammation (198).

The same is true for other highly stressful situations, such as chemotherapy for cancer (199).

NAC can also help prevent depression by lowering brain inflammation (200). 

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

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

21. Lithium Orotate

Lithium is a mineral and it’s been used for mental health promotion for decades (201, 202). 

Lithium orotate can be taken as a supplement, and it crosses the blood-brain barrier and affects brain function and mental health (204). 

In the nervous system, lithium is neuroprotective, lowers inflammation, promotes autophagy, acts as an antioxidant, and improves mitochondrial function (203).

As a result, lithium can help counter the development of neurodegenerative diseases (205).

You’ll want to take lithium orotate, and you’ll want to take a low dose. Lower dosages have fewer potential side effects (206).

If you take psychiatric medication, you may want to check out lithium orotate.

I used to take it. I don’t take it anymore because I don’t need it. But I remember it making me feel calm and stable. 

22. Cannabinoids

Cannabis contains “cannabinoids”. 

The psychoactive THC and relaxing CBD are two examples of such cannabinoids (217). 

Your body has its own endocannabinoid system. The cannabinoids you consume interact with that system.

It turns out that cannabinoids have anti-neuroinflammatory effects. 

CBD counters autoimmunity by lowering inflammation in the nervous system (218-219).

Other cannabinoids have anti-neuroinflammation effects as well (220-222). 

For the best results, take a full-spectrum cannabinoid supplement that contains CBD but minimal THC.

Check out this article for other ways to support your endocannabinoid system.

23. Bacopa Monnieri

Bacopa monnier is another adaptogen with neuroprotective and anti-neuroinflammation effects (232-236).

This is likely why bacopa can aid memory and learning and reduce the risk for neurodegenerative diseases such as Alzheimer’s disease. 

Other conditions of the central and peripheral nervous systems are positively affected by bacopa as well.

I like bacopa for lowering stress and anxiety, and I used it frequently in the past. So it’s a good option if you’re looking for something to reduce brain inflammation and relieve anxiety at the same time.  

Bacopa also enhances attention and learning, and helps your body create new synapses in the brain.

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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References:

(1) https://pubmed.ncbi.nlm.nih.gov/32600167/ 

(2) https://pubmed.ncbi.nlm.nih.gov/33961674/ 

(3) https://pubmed.ncbi.nlm.nih.gov/33228537/ 

(4) https://pubmed.ncbi.nlm.nih.gov/34955170/ 

(5) https://pubmed.ncbi.nlm.nih.gov/35053845/ 

(6) https://pubmed.ncbi.nlm.nih.gov/35945692/ 

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The 22 Best Natural Treatments and Remedies for OCD

Obsessive-compulsive disorder (OCD) is a chronic mental disorder characterized by obsessions (repetitive thoughts) and compulsions (repetitive actions).

It affects about 3 per cent of adults and 1 per cent of children (79).

It’s clear that both genetic and environmental factors contribute to the development of OCD.

Research shows that OCD is often inherited and passed down within families (89).

But experiencing abuse or trauma as a child also increases the risk of developing the disorder (86-88).

Both children and adults with OCD have high levels of cortisol (a stress hormone) in their blood, and increased glutamate (an excitatory neurotransmitter) in their brain (80-83).

They also have lower levels of GABA and serotonin, which are relaxing neurotransmitters in the brain (84-85).

Antidepressant medication is the standard treatment for OCD.

But many people prefer to manage and treat their OCD without having to rely on drugs.

Researchers have studied many different natural treatments for OCD, and this article explores the most promising ones.

The first section of this article explores the best nutrients, herbs and supplements to naturally treat OCD.

The second section of the article explores the best lifestyle habits, therapies and practices to combat and overcome OCD.

It is important to note that people with OCD often have to try more than one therapy to find one that works well for them.

You shouldn't suddenly change or discontinue your current OCD treatment without consulting with your doctor first.

But read on to learn about some of the best natural remedies and therapies that can help reduce your symptoms of obsessive-compulsive disorder.

The Best Nutrients, Herbs and Supplements for Naturally Treating OCD

1. N-Acetyl Cysteine

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

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

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

But supplementing with NAC can increase and normalize your cysteine and glutathione levels.  

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including OCD. 

More than one study has found that NAC can significantly improve OCD symptoms in more than half of OCD patients (44, 46).

And a systematic review determined that NAC is effective at reducing the severity of OCD symptoms with minimal side effects (45).

NAC is included in Optimal Antiox. 

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

2. Inositol

Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.  

The brain has the highest concentration of inositol, where it plays an important role making and affecting neurotransmitters, including serotonin (1).  

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges (2).  These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

It used to be considered a B Vitamin (Vitamin B8). But it currently is no longer considered an essential nutrient because your body can produce inositol from glucose (3). 

However, supplementation with inositol can still help reduce symptoms of OCD.  

In one study, patients with OCD took 18 grams of inositol or placebo daily for six weeks.  

At the end of the six weeks, the patients who took inositol had significantly lower scores on the Yale-Brown Obsessive Compulsive Scale.  

The researchers concluded that inositol can effectively treat obsessive-compulsive disorder (4-5). 

It’s important to point out that the research suggests that you need to take high doses (12 to 18 grams daily) if you want to experience the anxiety-reducing benefits of inositol. 

I took high doses of inositol when weening off psychiatric medication. 

I personally noticed a reduction in my obsessive-compulsive tendencies while supplementing with it. 

Check out my full post about inositol to learn more about the benefits. 

3. Zinc

Zinc is an essential mineral for mental health, especially if you have chronic anxiety.  

Unfortunately, many people are deficient in zinc. In fact, it’s estimated that 2 billion people in the world are deficient. And this often includes people with OCD. 

Researchers have found that patients with OCD tend to have much lower levels of zinc that individuals without OCD (49).  

And one study showed that zinc supplementation helped reduce obsessions and compulsions without side effects (50).  

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

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

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

• Oysters  

• Grass-fed beef

• Pumpkin seeds

• Cashews

• Mushrooms  

• Spinach  

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

Check out my previous post all about zinc and anxiety if you want to learn more about how zinc impacts anxiety levels and can contribute to OCD. 

Zinc can also stimulate your vagus nerve, which reduces anxiety. 

4. Glycine

Glycine is an amino acid commonly found in protein-rich foods such as meat, fish, collagen and gelatin. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Glycine is one of three amino acids that your body uses to make glutathione, the master antioxidant in your body.  

Supplementing with 60 grams of glycine daily has been shown to reduce OCD symptoms (70).  

I personally take collagen protein powder to make sure I get enough glycine. Or you can supplement with pure glycine powder.

Another option is to take sarcosine.  

Sarcosine is a natural supplement that inhibits the uptake of glycine. By doing this, it increases the availability of glycine in the brain.  

Researchers have found that sarcosine can lead to quick, profound and sustained improvements in OCD symptoms (71).  

I’ve tried sarcosine and I find that it’s much more powerful and effective at improving mental health symptoms than taking glycine or collagen powder. It's very good at reducing anxiety.  

5. 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 health.  

Research shows that curcumin can significantly improve obsessive-compulsive symptoms by increasing serotonin (53).  

Curcumin is a good option if you struggle with chronic inflammation, depression and OCD. 

In my experience, it doesn’t help as much if you only have anxiety. 

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

Since curcumin is a fat soluble, take it with a fatty meal. 

6. Caffeine

Caffeine is a surprising natural remedy for OCD. 

It usually increases anxiety and stress in most people. 

But research shows that it can improve OCD symptoms.  

Two clinical trials found that caffeine significantly reduces the severity of OCD symptoms in people with treatment-resistant OCD (47-48).  

I recently cut out coffee completely but I used to drink this coffee.  

You can also just take pure caffeine tablets if you want. I sometimes take tablets before a workout. 

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. 

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. 

7. Magnesium

Magnesium is the fourth most abundant mineral in the human body, and it’s absolutely essential for optimal mental health.  

It’s absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.  

Unfortunately, many people don’t get enough of it, even if they eat a healthy diet. 

Research shows that low magnesium levels contribute and worsen many neuropsychiatric problems, including OCD.  

Patients with OCD have significantly lower levels of magnesium in their blood than people without OCD (54).  

So if you have OCD, it’s clearly important to make sure you’re getting enough magnesium so that you don’t have a deficiency. 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day. That’s why it’s included in my Optimal Calm supplement.

Epsom salt baths are another great way to increase your body’s intake of magnesium.  

You should also make sure you’re eating enough 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. 

8. Milk Thistle

Milk thistle is a herb commonly used to improve liver health and protect the liver from alcohol and other drugs. 

Silymarin, one of the flavonoids in milk thistle, has been shown to increase serotonin levels in the brains of animals (72).  

And one human study found that milk thistle works just as well as a popular SSRI antidepressant at reducing OCD symptoms (73).  

9. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.  

So not surprisingly, probiotics have been shown to be another possible natural remedy for OCD. 

Studies also show that the neurotransmitter serotonin is produced in the gut.  

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (18). 

Probiotics have also been shown to stimulate the vagus nerve and reduce inflammation, which tends to be elevated in people with OCD. 

A systematic review of 38 studies concluded the probiotics can improve psychiatric disorder-related behaviors, including anxiety and OCD (55).  

The researchers found that the following probiotics can help with OCD: 

• Bifidobacterium longum 

• Bifidobacterium breve 

• Lactobacillus rhamnosus 

All three of these probiotics are included in the Optimal Biotics supplement. 

You can also check out this article to learn more about the top 9 psychobiotics that can help reduce your anxiety.  

And this article includes 5 ways to increase your good gut bacteria. 

10. Borage Oil

Borage oil is a natural remedy made from the seeds of the Borago officinalis plant. 

The oil is high in gamma linoleic acid (GLA), which is an essential fatty acid that must be obtained from your diet.  

It’s commonly used to help reduce the inflammation that is linked to many chronic diseases. 

Its anti-inflammatory effects may be why it helps reduce OCD.  

Researchers have found that 500 mg of borage oil per day can reduce obsessive and compulsive and anxiety symptoms (75).  

Animal research also shows that it can have anti-anxiety effects similar to benzodiazepines (74).  

I took borage oil years ago but no longer feel the need to take it.  

11. Iron

Iron is a trace mineral found in every living cell in our bodies.  

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale, irritable and foggy.  

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase the risk of developing an anxiety disorder (6). 

Researchers have also found that blood iron levels are significantly lower in patients with mild and moderate OCD (51).  

Despite this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (7).  

It’s definitely a much better idea to test your iron levels and naturally get your iron from food.  

I make sure I get enough simply by taking grass-fed beef liver capsules.  

Beef liver is one of the best sources of iron. But I don’t like the taste of cooked beef liver, so I go with the capsules instead.  

Some other good sources of iron include: 

• Spirulina

• Dark chocolate

• Spinach

• Sardines

• Pistachios

• Raisons

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

12. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.  

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

In one study, 30 people with OCD took ashwagandha for 6 weeks, and it notably and significantly reduced their OCD symptoms (52).  

Animal research also shows that ashwagandha causes anti-anxiety effects, reduces OCD-like behaviour and improves stress tolerance in rats (8-13). 

So it’s a pretty impressive herbal remedy for OCD and anxiety.

But how does it work?  

By increasing serotonin and GABA in the brain, and lowering cortisol levels by 25 per cent (14-17).  

Ashwagandha is one of the main herbs I took to help myself get off psychiatric medications. 

It’s included in the Optimal Calm supplement.

13. Saffron

Saffron is a spice derived from the Crocus sativus plant.  

It has a number of health benefits due to the medicinal compounds within it.  

Saffron is one of the best supplements for reducing depression, anxiety and stress. 

Safranal and Crocetin, two of the compounds within saffron, have been shown to stimulate GABA receptors and increase serotonin levels in the brain (19-20). 

As a result, researchers have determined that saffron can reduce compulsive behavior (56).  

14. Valerian

Valerian (Valeriana officinalis) is a natural herb, and the root of the herb has traditionally been used to treat insomnia.  

But it also can reduce symptoms of OCD. 

In one study, supplementing with 750 mg of valerian for eight weeks reduced symptoms by 25% in people diagnosed with OCD (57).  

And in an animal study, valerian demonstrated anti-obsessive and anti-compulsive effects and researchers determined it's a good candidate for treating obsessive-compulsive disorder (21). 

Scientists have collected a massive amount of research demonstrating that the compounds in valerian naturally reduce symptoms of OCD by:  

• Partially activating serotonin receptors 

• Maintaining serotonin levels  

• Reducing stress hormone levels 

• Binding to GABA receptors in the amygdala, a brain region associated with fear and anxiety

• Increasing GABA levels 

• Inhibiting the breakdown of GABA in the brain (22-43). 

As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.  

This is why valerian is often called “Nature’s Valium”.  

Valerian is one of the first herbal remedies I took years ago to manage my anxiety at night and improve my sleep.  

It’s included in this anti-anxiety supplement.  

Valerian supplements include the roots and stems of the plant.  

But you can also take it as a tea or tincture if you want. 

The Best Lifestyle Habits, Therapies and Practices for Naturally Treating OCD

15. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is one of the first-line treatments for OCD. 

It involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies. 

A meta-analysis of high-quality studies concluded that CBT is an effective method for treating OCD and reducing OCD symptoms (77-78).  

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

It’s definitely worth trying if you OCD though. 

16. Neurofeedback

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.  

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound. 

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

And research shows that it works for people with OCD. 

One study showed that it can normalize brain activity in people with OCD (58). 

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

If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works.

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

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

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

17. Light Therapy

Light therapy is another natural therapy that you may be able to use to manage and treat your OCD. 

I came across a case study of a woman who had OCD and it got a lot worse in the winter. 

But two hours of light therapy every day for two weeks improved her mood and reduced her symptoms of obsession. 

What’s most surprising is that her condition remained stable for 16 months afterwards. She even made it through the next following winter (69).  

I personally get sunlight every day during the spring and summer months to support my mental health.  

I also use a number of different at-home devices to improve my mood and optimize my brain function. 

Throughout the winter, I use a seasonal affective disorder (SAD) light box. I turn it on next to my desk in the morning.

I also have a Vitamin D sunlamp for the winter months. 

And all year around, I use low-level red-light therapy (LLLT) to improve my mood and cognitive function. I use these three LLLT devices: 

• Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. I shine it 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.

• Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I take with me when I’m travelling. I shine it on my forehead.

• Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light that I’ve now been using regularly. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

You can read more about LLLT here.  

I highly recommend all of the above devices if you really want to optimize your mental health and reduce symptoms of OCD. 

18. Meditation

Meditation is my favourite daily activity to relax and ground myself. 

And if you have OCD, you should try to add it into your daily routine as well. 

In one study, OCD patients received mindfulness training. They were taught meditative breathing, body-scan, and mindful daily living.  

By the end of the study, they witnessed a “significant and large reduction” in their OCD symptoms. It was much easier for them to “let go” (66).  

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. That way, you know how well you are meditating. It makes meditation a lot more fun and tolerable.  

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

19. Mindfulness-Based Cognitive Therapy

Mindfulness-based cognitive therapy (MBCT) is a type of therapy that includes a mix of cognitive behavioral therapy methods and mindfulness meditate practices. 

As mentioned before, mindfulness meditation and cognitive behavioral therapy help people with OCD individually. 

So it’s not too surprising they also help when used in combination. 

In one study, eight weeks of MBCT reduced OCD symptoms.  

Two third of the participants reported a decline in symptoms, including an increased ability to let unpleasant emotions surface and to live more consciously in the present (76).  

20. Exercise

Exercise is another natural way to manage and treat OCD. 

It’s easily accessible and free, and many doctors and researchers recommend exercise as their number one piece of advice for optimal mental health. 

Five different studies have found that aerobic exercise can reduce OCD symptoms (59-63).  

After exercising for 12 weeks, study participants reported fewer obsessions and compulsions, and the benefits remain for 6 months (64).  

The exercise doesn’t need to be intense though.  

Even simply walking can reduce symptoms of OCD (65).  

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly. 

21. Music

Music is actually very healing and can have a calming effect on the brain. 

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

This is probably why it’s been shown to help people with OCD. 

In one study, music therapy reduced symptoms of obsession, depression and anxiety in patients with OCD (67).  

22. Acupuncture

Acupuncture is another natural treatment that has been shown to help people with OCD. 

In one study, 19 patients with treatment-resistant OCD received 12 sessions of acupuncture, and it significantly alleviated their OCD symptoms (68). 

I’m personally a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening 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. 

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Live Optimally,

Jordan Fallis

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