Glial cell line-derived neurotrophic factor (GDNF) is a protein that’s critical for optimal brain function and mental health.
It plays an important role in the survival and growth of certain types of neurons in the brain and nervous system.
For example, it supports the growth and survival of dopamine neurons, which are critical for movement and cognitive function.
As a result, low levels of GDNF have been associated with several neurological disorders, including Parkinson's disease and depression.
But luckily, there are numerous ways for you to increase your GDNF levels.
This article shares the 32 best ways to increase GDNF.
The article includes five main sections:
The benefits of increasing GDNF and how it affects your brain
The medical conditions and symptoms associated with low GDNF levels
The best lifestyle habits, therapies and practices to increase GDNF levels in the brain
The best foods and nutrients you should eat to raise GDNF
And the best herbs and natural supplements for boosting GDNF
Continue reading to learn more and discover how you can naturally improve your GDNF levels
The Benefits of Increasing GDNF and How It Affects Your Brain
GDNF (glial cell line-derived neurotrophic factor) is a protein that plays an essential role in the development and survival of dopaminergic neurons in the central and peripheral nervous systems.
It acts by binding to specific receptors on the surface of cells, including neurons, and activating intracellular signaling pathways that promote cell survival, differentiation, and growth.
In the brain, GDNF is primarily found in the striatum, substantia nigra, and the cortex, which are regions of the brain associated with motor control, reward, and cognition.
Studies suggest that GDNF can modulate synaptic plasticity, which is the ability of brain cells to change the strength and structure of their connections in response to new experiences (98-101).
Overall, the exact mechanisms by which GDNF affects the brain are still being investigated, but it is very clear that this protein plays a critical role in neuronal survival, function, and plasticity.
As a result, increasing levels of GDNF can have several potential benefits for brain function and mental health, including:
Neuroprotection: GDNF has been shown to protect neurons against damage, degeneration and death. Increasing GDNF could have potential therapeutic implications, and possibly slow down or prevent the progression of neurodegenerative disorders like Parkinson's disease, Alzheimer's disease, and amyotrophic lateral sclerosis (102-106).
Improved motor function: GDNF has been linked to improved motor function in animal studies, suggesting that it could be used to treat motor disorders and improve motor function in individuals with Parkinson's disease and Huntington's disease (107-111).
Pain relief: Studies have suggested that GDNF could have analgesic (pain-relieving) effects, potentially providing pain relief for chronic pain conditions. (112-116).
Improved cognition: Animal studies have shown that GDNF can enhance cognitive function, suggesting it could improve learning, memory, and cognitive function in humans as well. As a result, increasing GDNF levels may help to support cognitive performance and prevent cognitive decline, and even be a therapeutic target for cognitive impairments like Alzheimer's disease (117-119).
Enhanced neuronal growth and development: GDNF has been shown to promote the growth and differentiation of new neurons in the brain, suggesting it could have potential benefits for neurological disorders that involve impaired neuronal development, like autism spectrum disorder (120-122).
Neuronal repair: Increasing GDNF levels could also potentially enhance the brain's ability to repair itself following injury or damage. GDNF has been shown to promote the growth and repair of neurons, helping to replace damaged or lost neurons. This could potentially be beneficial in conditions where neurons are lost or damaged, such as in stroke or traumatic brain injury (123-125).
Anti-inflammatory effects: GDNF has been shown to have anti-inflammatory effects in the brain (126-128).
Protection against ischemia: GDNF has been shown to protect against ischemia, which is a lack of blood flow to tissues or organs, including the brain. This could have therapeutic implications for conditions like stroke (129-131).
Protection against oxidative stress: GDNF has been shown to protect against oxidative stress, which is a key factor in the development of several diseases, including Alzheimer's disease and Parkinson's disease. (132-134).
Reduced anxiety and depression: GDNF has been found to have anxiolytic and antidepressant effects in preclinical studies, indicating its potential as a treatment for mood disorders. (135-136).
Conditions and Symptoms Associated with Low GDNF Levels
Research shows that low levels of GDNF have been associated withseveral brain and mental health conditions and symptoms, including:
Parkinson's disease: Parkinson's disease is a progressive neurodegenerative disorder that affects movement. Low levels of GDNF have been found in the brains of individuals with Parkinson's disease, and research has suggested that increasing GDNF levels may have therapeutic potential for the treatment of the disease (5-6).
Alzheimer's disease: Alzheimer's disease is a progressive neurodegenerative disorder that affects memory and cognitive function. Low levels of GDNF have been found in the brains of individuals with Alzheimer's disease, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (7).
Depression: Low levels of GDNF have been found in individuals with depression, and some studies have suggested that GDNF may have antidepressant effects (8-11).
Chronic Pain and Fibromyalgia: Chronic pain is a persistent pain that lasts for weeks, months, or even years. Fibromyalgia is a chronic pain disorder that affects the muscles and soft tissues. Low levels of GDNF have been found in individuals with chronic pain and fibromyalgia, and some studies have suggested that GDNF may have analgesic (pain-relieving) effects (81-82).
Eating disorders: Eating disorders are a group of mental health conditions that are characterized by abnormal eating habits and behaviors. Low levels of GDNF have been found in individuals with eating disorders, and some studies have suggested that GDNF may be involved in the regulation of food intake and body weight (83-84).
Amyotrophic Lateral Sclerosis (ALS): ALS is a progressive neurodegenerative disease that affects the nerve cells responsible for controlling voluntary muscle movement. Low levels of GDNF have been found in individuals with ALS, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (85).
Multiple Sclerosis (MS): MS is a chronic autoimmune disease that affects the central nervous system. Low levels of GDNF have been found in individuals with MS, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (86-87).
Schizophrenia: Schizophrenia is a severe mental disorder that affects how a person thinks, feels, and behaves. Low levels of GDNF have been found in individuals with schizophrenia, and some studies have suggested that GDNF may be involved in the regulation of dopamine, a neurotransmitter that is implicated in the development of the disorder (88-89).
Huntington's disease: Huntington's disease is a genetic disorder that causes progressive brain damage, leading to motor, cognitive, and psychiatric symptoms. Low levels of GDNF have been found in individuals with Huntington's disease, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (90-91).
Addiction: Low levels of GDNF have been found in individuals with drug and alcohol addiction, and some studies have suggested that GDNF may be involved in the regulation of reward pathways in the brain, which could potentially contribute to the development of addiction (92).
Tinnitus: Tinnitus is a condition that causes ringing or other sounds in the ears, often associated with hearing loss. Low levels of GDNF have been found in individuals with tinnitus, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the condition (93-94).
Epilepsy: Epilepsy is a neurological disorder that causes seizures. Low levels of GDNF have been found in individuals with epilepsy, and some studies have suggested that GDNF may have anticonvulsant effects that could potentially reduce the frequency and severity of seizures (95-97).
Perhaps you struggle with one of these conditions or symptoms.
The good news is that you’re not powerless.
You can do something about it.
You have the power to increase your GDNF levels and improve your brain function and mental health.
All you need to do is implement some of the strategies below.
Many of these methods have been helpful to me over the years.
And they can help you too.
Let’s jump into them.
The Best Lifestyle Habits, Therapies and Practices to Increase GDNF Levels in the Brain
1. Exercise
Regular exercise has been found to increase GDNF levels in the brain.
In a study published in the Journal of Neuroscience, researchers found that voluntary wheel running increased GDNF levels in the hippocampus, a region of the brain important for learning and memory (1).
Another study found that treadmill running increased GDNF levels in the substantia nigra, a region of the brain affected in Parkinson's disease (2).
And in a study published in the journal Neurobiology of Learning and Memory, researchers found that voluntary running on a wheel increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (4).
Both aerobic and resistance exercise are effective at increasing GDNF in the brain and spinal cord, but research has shown that high-intensity aerobic exercise is most effective at stimulating the production of GDNF (3).
Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.
So not surprisingly, exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.
My usual advice is to find a sport or exercise routine that you enjoy so that you’ll stick with it consistently.
2. Intermittent Fasting
Intermittent fasting, which involves alternating between periods of fasting and eating, may be an effective way to increase GDNF levels.
Fasting allows your digestive system to take a break and triggers the release of hormones and neurotransmitters, including GDNF.
Studies have shown that intermittent fasting can increase GDNF levels in the brain.
A study published in the journal Experimental Gerontology found that alternate-day fasting increased GDNF levels in the hippocampus (12).
Other studies have shown that intermittent fasting increases GDNF levels in the striatum, hippocampus and cortex (13).
And then a study published in the journal Brain Research found that intermittent fasting increased GDNF levels in the hippocampus and that this increase was associated with improved cognitive function (14).
I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day.
The best way to start fasting is by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.
3. Heat Shock Proteins
Heat shock proteins (HSPs) are a group of proteins that are produced in response to stress, such as heat stress (sauna) or exercise.
HSPs have been found to increase GDNF levels in the brain.
In one study, researchers found that treatment with HSP70 increased GDNF expression (29).
Another study showed that treatment with HSP90 increased GDNF expression in neurons (30).
And then further research found that treatment with HSP70 increased GDNF levels in the hippocampus (31).
Using a sauna regularly is one way to increase your body’s production of heat shock proteins.
Once you start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.
Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.
Check out this post to learn more about saunas and the 13 ways they can improve your brain function and mental health.
4. Acupuncture
Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate various physiological processes.
There is some research suggesting that acupuncture increases GDNF levels.
One study published found that electro-acupuncture treatment increases GDNF levels in the spinal cord of rats with sciatic nerve injury (32).
Another study published in the journal Acupuncture in Medicine found that acupuncture treatment increased GDNF levels in the brain and spinal cord of rats with Parkinson's disease (33).
Researchers have also found that acupuncture treatment increases GDNF levels in the striatum and substantia nigra of rats with Parkinson's disease (34).
I’m personally a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into the ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weaning off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.
At the end of each appointment, my practitioner would secure small black seeds on my ear.
In my experience, ear acupuncture is more effective than regular acupuncture.
I also lie on an acupuncture mat at home to relax before bed.
5. Caloric Restriction
Caloric restriction has been shown to increase GDNF levels in various studies.
A study published in the journal Brain Research Bulletin found that caloric restriction increased GDNF levels in the striatum of mice (35).
Researchers have also found that caloric restriction increases GDNF levels in the hippocampus, striatum and cortex of rats (36-37).
I typically don’t recommend restricting calories too much because it can add too much stress on the body, which can ultimately end up making chronic illness worse in the long run. Intermittent fasting is preferably over restricting calories.
6. Low-level Laser Therapy (LLLT)
Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them function better.
Dr. Norman Doidge, a psychiatrist and researcher who teaches at the University of Toronto, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing.
Researchers have investigated the effects of low-level laser therapy (LLLT) on GDNF levels in a rat model of Parkinson's disease.
The researchers found that treatment with LLLT increased GDNF levels in the striatum, a brain region involved in motor function, and improved motor function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (55).
In another study, researchers looked at the effects of LLLT on GDNF levels in the hippocampus, a brain region involved in learning and memory, in a rat model of Alzheimer's disease. The researchers found that treatment with LLLT increased GDNF levels in the hippocampus and improved cognitive function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (56).
I previously wrote about my experience with low-level laser therapy here.
I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.
When I’m travelling, I take this smaller and more convenient device with me and shine it on my forehead.
I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount
Before trying LLLT, I highly recommend reading my full article about it first.
7. Meditation
Meditation is a practice that involves training the mind to focus and achieve a state of relaxation and heightened awareness.
It has been shown to have a variety of benefits for physical and mental health, including reducing stress, anxiety, and depression, improving focus and concentration, and increasing feelings of well-being.
Some studies suggest that regular meditation practice is associated with higher GDNF levels in the brain (58).
Researchers found that a six-week meditation program was associated with increased GDNF levels in the blood of participants with chronic pain (57).
Meditation is one of my favourite daily activities and treatments to maintain optimal brain function and mental health.
I recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.
I previously wrote about it here, and you can get it through the Muse website.
8. Yoga
Yoga is a mind-body practice that involves physical postures, breathing exercises, and meditation. Yoga can help reduce stress and promote neuroplasticity.
Some studies have shown that yoga can increase GDNF levels in human subjects.
In one study, researchers found that practicing yoga was associated with increased GDNF levels in healthy individuals.
The study involved 24 healthy adults who practiced yoga for one hour per day, five days per week, for six weeks. Blood samples were collected before and after the intervention, and GDNF levels were measured.
The study found that practicing yoga was associated with a significant increase in GDNF levels compared to baseline. The authors of the study suggest that the increase in GDNF levels may be related to the physical and mental benefits of yoga, such as increased physical activity, reduced stress, and improved mood (59).
Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.
9. Transcranial Magnetic Stimulation
Transcranial magnetic stimulation (TMS) is a non-invasive brain stimulation technique that uses a magnetic field to stimulate nerve cells in the brain.
Some studies suggest that TMS increases GDNF levels in the brain.
In one study, researchers found that TMS was associated with increased GDNF levels in the brains of rats. The study involved exposing rats to TMS for 10 minutes per day, five days per week, for four weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (60).
Another study found that TMS was associated with increased GDNF levels in the brains of mice. The study involved exposing mice to TMS for 20 minutes per day, five days per week, for three weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the mice's brains compared to a control group (61).
I don’t have any personal experience with TMS. I investigated it but never ended up doing it myself and never ended up needing it. It can sometimes help people who have treatment resistant depression. But I think it should be a last resort and other alternatives should be explored first.
10. Massage
Massage therapy is a manual therapy that involves the manipulation of soft tissues.
Some studies have shown that massage therapy can increase GDNF levels in human subjects.
For example, a study found that massage therapy increased GDNF levels in the saliva of healthy adults. The study involved administering a 15-minute massage to the participants and collecting saliva samples before and after the massage. The researchers found that GDNF levels in the saliva were significantly higher after the massage compared to before the massage (66).
Another study published in the journal Brain Research Bulletin found that massage therapy increased GDNF levels in the blood of rats. The study involved administering a 10-minute massage to the rats and measuring GDNF levels in the rats' blood. The researchers found that massage therapy was associated with a significant increase in GDNF levels in the rats' blood compared to a control group (67).
This is one reason why I regularly get a massage from a registered massage therapist.
Massage also reduces cortisol, increases dopamine and oxytocin, and stimulates the vagus nerve.
11. Deep Sleep
Deep sleep can help promote neuroplasticity and supports the growth and survival of neurons.
Getting adequate sleep has also been shown to increase GDNF levels in animal models and some human studies.
For example, a study published in the Journal of Sleep Research found that sleep deprivation was associated with lower levels of GDNF in the blood of healthy adults.
The study involved measuring GDNF levels in the blood of participants after they had either a full night's sleep or a night of total sleep deprivation. The researchers found that GDNF levels were significantly lower after the night of sleep deprivation compared to the full night's sleep (70).
Another study published in the journal Neurology found that poor sleep quality was associated with lower levels of GDNF in the cerebrospinal fluid of older adults.
The study involved measuring GDNF levels in the cerebrospinal fluid of older adults who reported poor sleep quality or good sleep quality. The researchers found that GDNF levels were significantly lower in the cerebrospinal fluid of older adults who reported poor sleep quality compared to those who reported good sleep quality (71).
I used to have very poor sleep and it was one of the main factors that contributed to my poor cognitive function.
If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote deeper and more restful sleep.
I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.
12. Music Therapy
Music therapy is a technique that involves the use of music to improve physical and emotional health.
Some studies have shown that music therapy can increase GDNF levels in humans.
For example, a study published in the journal Brain Sciences found that listening to music for 30 minutes was associated with a significant increase in GDNF levels in the blood of healthy adults.
The study involved measuring GDNF levels in the blood of participants before and after they listened to music for 30 minutes. The researchers found that GDNF levels were significantly higher after listening to music compared to before (72).
Another study found that a music therapy intervention was associated with higher GDNF levels in the saliva of patients with Parkinson's disease.
The study involved a 10-week music therapy intervention in which patients listened to music and engaged in other musical activities. The researchers found that GDNF levels in the saliva of patients were significantly higher after the intervention compared to before (73).
It’s even more effective when you’re learning or listening to music that you really enjoy.
I previously wrote about how music can also naturally reduce cortisol, increase dopamine and oxytocin, and help treat OCD.
13. Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies.
Studies suggest that CBT can have a positive impact on GDNF levels.
For example, a study published in the Journal of Clinical Psychology found that CBT was associated with an increase in GDNF levels in patients with major depressive disorder.
The study involved measuring GDNF levels in the blood of patients before and after they received 16 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (74).
Another study published in the journal Psychiatry Research found that CBT was associated with higher GDNF levels in patients with social anxiety.
The study involved measuring GDNF levels in the blood of patients before and after they received 12 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (75).
I personally never found CBT helpful for my mental health issues but other people do.
14. Cold Exposure
Cold exposure, such as cold showers or immersion in cold water, has been shown to increase GDNF levels in animal models and some human studies.
For example, researchers found that cold water immersion was associated with an increase in GDNF levels in healthy volunteers.
The study involved immersing the participants in cold water for 20 seconds, followed by a 10-second break, for a total of 10 cycles. The researchers found that GDNF levels were significantly higher after cold water immersion compared to before (76).
Another study found that repeated cold exposure was associated with higher GDNF levels in the brains of rats.
The study involved exposing the rats to cold temperatures for 1 hour per day for 5 days. The researchers found that GDNF levels were significantly higher in the brains of the rats that were exposed to cold temperatures compared to the control group (77).
Cold exposure can help reduce inflammation and promote blood flow, which may indirectly increase GDNF levels as well.
I personally take a cold shower every day.
During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.
You don’t have to be that extreme though.
You can start by finishing your next shower with one minute of cold water.
See how it feels, and then over time, increase the amount of time you turn off the hot.
It can be a bit painful.
But the beneficial effects end up being worth it.
Another way is to stick your face, hand or foot in ice cold water.
Or you can try cold plunges, cold baths and even cryotherapy if you want.
Find what works best for you and do it regularly.
15. Neurofeedback
Neurofeedback is a technique that involves the use of electronic sensors to monitor brain activity and provide feedback to the individual.
Some studies have shown that neurofeedback can increase GDNF levels in humans.
For example, researchers found that neurofeedback training was associated with an increase in GDNF levels in healthy participants. The study involved training the participants using a specific neurofeedback protocol designed to increase alpha activity in the brain. The researchers found that GDNF levels were significantly higher in the participants who received neurofeedback training compared to a control group (78).
Personally, neurofeedback was one of the most impactful actions I took to overcome severe anxiety.
It works at a deep subconscious level, breaking the cycle of chronic anxiety.
It shifts you into a natural, healthier state of mind.
If you want to try neurofeedback, it’s best to work with a qualified neurofeedback practitioner.
If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.
I also sometimes recommend the Muse headband. It’s a decent substitute to real neurofeedback and gives you real-time feedback on your brain waves while you meditate.
I previously wrote about the Muse headband here, and you can get it through the Muse website. But keep in mind that it’s definitely not as good as clinical neurofeedback.
16. Hyperbaric Oxygen Therapy
Hyperbaric oxygen therapy (HBOT) is a medical treatment that involves breathing pure oxygen in a pressurized environment.
It can enhance healing and recovery after injury to the central nervous system.
Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.
This leads to oxygen being carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas that need to heal.
Researchers have investigated the effects of HBOT on GDNF levels in patients with acute ischemic stroke. The study found that HBOT led to a significant increase in GDNF levels in the patients' blood serum, suggesting that HBOT may have neuroprotective effects in stroke patients by increasing GDNF levels (80).
Another study looked at the effects of HBOT on GDNF levels in rats with traumatic brain injury. The study found that HBOT significantly increased GDNF levels in the rats' brains, suggesting that HBOT may have neuroprotective effects by increasing GDNF levels (79).
You’ll need to find a qualified practitioner or clinic in your area that provides this treatment.
The Best Foods and Nutrients to Increase GDNF Levels in the Brain
17. Omega-3 Fatty Acids
Omega-3s fatty acids are the highest quality fats for the brain.
They are essential, meaning your body cannot create them and you have to get them from food or supplements.
Omega-3s fatty acids are found in fish oil, and making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system.
Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.
Research also shows that they increase GDNF levels in the brain, which may contribute to their neuroprotective effects.
A study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and striatum (15).
Another study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and cortex, and that this increase was associated with improved cognitive function (16).
And then a study published in the journal PLoS One found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and improved cognitive function (17).
Omega-3 fatty acids are found in cold water fish such as salmon, black cod, sablefish, sardines and herring.
Unfortunately, most people don't consume enough of these foods.
So supplementing with krill oil should be considered.
Krill oil is a special kind of fish oil that readily crosses the blood-brain barrier. I’ve tried tons of fish oil supplements, and I recommend krill oil over all the others.
18. Lithium
Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms.
However, it’s also an essential mineral.
Bipolar patients are often given high doses of lithium carbonate.
But low doses of lithium orotate can be safely supplemented to improve your brain health and increase GDNF levels in the brain.
In fact, it is believed that the neuroprotective effects of lithium in certain neurodegenerative diseases such as Parkinson's and Alzheimer's may be due in part to its ability to increase GDNF levels.
One study found that treatment with lithium increased GDNF levels in the hippocampus of rats (24).
Another study found that chronic treatment with lithium increased GDNF levels in the prefrontal cortex and hippocampus (25).
I used to take lithium orotate. I don’t take it anymore because I don’t need it, but I remember it making me feel calm and stable.
19. Blueberries
If you want to improve your cognitive performance, eating lots of fruits and vegetables is definitely something you’ll want to do regularly.
Blueberries are particularly potent because they are so rich in anthocyanins.
Anthocyanins have been found to increase GDNF levels in the brain and improve cognitive function.
One study found that anthocyanin-rich extracts from blueberries, blackberries, and raspberries increased GDNF levels in astrocytes and in the hippocampus (28).
Researchers have also found that supplementation with blueberry extract improves spatial memory and increased the expression of genes related to neuroplasticity, including GDNF (26).
Another study showed that supplementation with blueberry powder improved cognitive function in older adults and increased the activation of brain regions involved in cognitive processing, including the prefrontal cortex, which has been shown to be affected by GDNF (27).
If you eat blueberries, make sure they are wild because they are richer in polyphenols.
I buy wild blueberries every time I go grocery shopping.
They are included in my Free Grocery Shopping Guide for Optimal Brain Health.
I try to eat one cup of them every day to support my brain health.
Alternatively, you can take a blueberry extract.
In fact, most researchers use a concentrated blueberry extract instead of actual blueberries when they study the beneficial health effects of blueberries.
It’s actually less expensive in the long run to take an extract than eat blueberries every day, but I just prefer to eat actual blueberries. It’s more enjoyable.
You can also drink blueberry juice if you want. There is research showing that blueberry juice improves cognitive function in the elderly.
Besides increasing GDNF, wild blueberries also improve brain health by increasing acetylcholine, increasing BDNF, and improving brain blood flow.
20. Green Tea (EGCG)
There have been several studies investigating the potential neuroprotective effects of green tea and its active polyphenols, including epigallocatechin gallate (EGCG), on the brain.
It has been suggested that green tea consumption increases GDNF levels.
One study published in the journal Nutrients found that treatment with epigallocatechin gallate (EGCG) increased GDNF levels in the hippocampus of rats with traumatic brain injury (38).
Another study published in the journal Brain Research found that treatment with green tea extract increased GDNF levels in the hippocampus of rats with chronic cerebral hypoperfusion (39).
Researchers have also found that treatment with EGCG increases the levels of GDNF in neurons, suggesting that green tea consumption may have neuroprotective effects by promoting the production of GDNF (40).
Lastly, a study published in the Journal of Nutritional Biochemistry in 2013 investigated the effects of green tea extract on GDNF levels in the brains of mice with Parkinson's disease. The researchers found that treatment with green tea extract increased GDNF levels in the brains of these mice. It also improved their motor function and reduced oxidative stress (41).
It's worth noting that these studies used either green tea extract or EGCG rather than regular green tea, and the effects on GDNF levels may differ depending on the specific dose and form of green tea consumed.
It’s also important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.
That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.
But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.
So you could supplement with large dosages of concentrated EGCG and see some benefits.
But you'd be damaging your liver at the same time.
Not good.
So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?
You take it with Vitamin C.
Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C.
That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.
This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).
21. Zinc
Zinc is an essential mineral that is involved in many physiological processes in the body, including brain function.
There is some research suggesting that zinc may play a role in regulating the levels of GDNF in the brain.
Researchers have investigated the effects of zinc deficiency on GDNF levels in the brains of rats. The researchers found that zinc deficiency led to a decrease in GDNF levels in the striatum, a brain region involved in motor function, and that this decrease was associated with impaired motor coordination (42).
Another study looked at the effects of zinc supplementation on GDNF levels in the brains of rats with spinal cord injury. The researchers found that zinc supplementation increased the levels of GDNF in the spinal cord and improved motor function in these rats (43).
I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients and co-factors that increase the absorption of zinc.
Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc.
Some of the best foods to optimize your zinc levels include:
Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach
These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.
22. Vitamin D
Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.
But most people still don’t get enough Vitamin D from the sun.
Researchers believe that 50% of people are at risk of Vitamin D deficiency.
And low vitamin D levels have been associated with lower GDNF levels.
But there is some research suggesting that vitamin D supplementation may be able to increase the levels of GDNF in the brain.
A study published in the Journal of Clinical Neuroscience in 2012 investigated the relationship between vitamin D levels and GDNF levels in the blood of patients with Parkinson's disease.
The researchers found that patients with higher vitamin D levels had higher GDNF levels in their blood, suggesting a positive correlation between vitamin D and GDNF (48).
Researchers also investigated the effects of vitamin D supplementation on GDNF levels in the brains of rats with Parkinson's disease.
The researchers found that treatment with vitamin D increased the levels of GDNF in the substantia nigra, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (46).
Another study looked at the effects of vitamin D supplementation on GDNF levels in the brains of rats with cerebral ischemia-reperfusion injury.
The researchers found that treatment with vitamin D increased the levels of GDNF in the brain and improved neurological function in these rats (47).
Sun exposure, foods, and supplements can help you maintain healthy vitamin D levels.
At the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.
It's important to test and monitor your Vitamin D levels before and after supplementing with it.
The Best Herbs and Natural Supplements to Increase GDNF Levels in the Brain
23. Curcumin
Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.
It’s one of my favourite natural compounds for the brain.
It has been found to increase GDNF levels in the brain and protect against neurodegeneration.
A study found that curcumin increased GDNF levels in the brain of mice with a genetic predisposition to Alzheimer's disease. The study also found that curcumin improved cognitive function and reduced amyloid plaque buildup in the brain (18).
Another study found that curcumin increased GDNF levels in the striatum of rats with Parkinson's disease. The study also found that curcumin improved motor function and protected against dopaminergic neuron loss (19).
And a study published in the journal Behavioural Brain Research found that curcumin increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (20).
Curcumin is included in the Optimal Energy supplement.
Since curcumin is a fat soluble, it should be taken with a fatty meal.
24. Resveratrol
Resveratrol is a beneficial antioxidant and anti-inflammatory compound.
Many people know that it’s found in grapes, red wine, raspberries and dark chocolate.
Resveratrol is known to help prevent the development of neurodegenerative diseases.
And researchers are starting to understand why.
Resveratrol can increase BDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.
But it has also been found to protect against neurodegeneration by increasing GDNF levels in the brain.
Researchers found that resveratrol supplementation increased GDNF levels in the striatum of rats with Parkinson's disease, and that this increase was associated with improved motor function (21).
Another study published in the Journal of Medicinal Food found that resveratrol supplementation increased GDNF levels in the hippocampus and cortex of rats, and that this increase was associated with improved cognitive function (22).
Research also shows that resveratrol treatment increases GDNF levels in the hippocampus of rats, and that this increase was associated with reduced anxiety-like behavior (23).
To consume enough resveratrol to increase GDNF, you’ll need to supplement with it.
Resveratrol is included in this supplement.
25. Creatine
Creatine is a naturally occurring amino acid that is involved in energy metabolism in the body.
It’s found in some foods, particularly meat, eggs, and fish.
But it’s also available as a supplement.
Athletes, bodybuilders, wrestlers, sprinters often take extra creatine to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly.
There is also some research suggesting that creatine supplementation can increase the levels of GDNF.
In one study, researchers investigated the effects of creatine supplementation on GDNF levels in the brains of rats.
The researchers found that creatine supplementation increased the levels of GDNF in the striatum, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (44).
Another study looked at the effects of creatine supplementation on GDNF levels in the brains of mice with Parkinson's disease.
The researchers found that creatine supplementation increased the levels of GDNF in the brains of these mice, as well as improved their motor function and reduced neurodegeneration (45).
Creatine personally improves my mental energy, which is why it’s included in Optimal Energy.
26. Bacopa
Bacopa monnieri is a nootropic and medicinal herb used in traditional Ayurvedic medicine to enhance cognition.
In one study, researchers have investigated the effects of a standardized extract of Bacopa monnieri on GDNF levels in the brains.
The researchers found that treatment with Bacopa monnieri extract increased GDNF levels in the hippocampus, a brain region involved in learning and memory.
The study also found that the extract improved cognitive function, suggesting a potential therapeutic benefit of Bacopa monnieri for cognitive disorders (49).
Besides improving memory and cognition, I have found that bacopa is very relaxing and good at reducing anxiety and stress.
So it’s a good option if you’re looking for something to increase GDNF and relieve anxiety at the same time.
27. Lion’s Mane Mushroom
Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.
It’s another one of my favourite nootropic supplements for brain health because it reduces inflammation and has antioxidant effects.
Researchers have investigated the effects of an extract of Lion's Mane Mushroom on GDNF levels in the brains of mice with Alzheimer's disease.
The researchers found that treatment with the Lion's Mane Mushroom extract increased GDNF levels in the hippocampus and cortex, two brain regions involved in learning and memory.
The study also found that the extract improved cognitive function and reduced amyloid plaque deposition in these mice, suggesting a potential therapeutic benefit of Lion's Mane Mushroom for cognitive disorders (50).
This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.
28. Ashwagandha
Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years.
It’s sometimes called the “Indian Ginseng”.
It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.
It is typically used to inhibit stress and anxiety, but it also affects cognitive function, energy levels, well-being and sleep quality.
Researchers have investigated the effects of Ashwagandha extract on GDNF levels in the brains of rats with Parkinson's disease.
The researchers found that treatment with Ashwagandha extract increased GDNF levels in the brains of these rats, suggesting a potential neuroprotective effect (51).
Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off psychiatric medications.
29. N-Acetyl-Cysteine
N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.
It’s also the precursor to glutathione, your body’s master antioxidant.
Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.
But supplementing with NAC can increase and normalize your cysteine and glutathione levels, and this can combat and reduce oxidative stress in your brain.
In one study, researchers investigated the effects of NAC on GDNF levels in the brains of rats with ischemic stroke. The researchers found that treatment with NAC increased GDNF levels in the brains of these rats, improved their motor function and reduced their brain damage (52).
Another study looked at the effects of NAC on motor function and dopamine neuron survival in a rat model of Parkinson's disease.
The researchers found that NAC improved motor function and dopamine neuron survival in these rats, and that this was associated with increased levels of GDNF in the striatum, a brain region involved in motor function (54).
On the other hand, another study investigated the effects of NAC on GDNF levels in the brains of mice with Parkinson's disease.
The researchers found that treatment with NAC did not increase GDNF levels in the brains of these mice, but did improve motor function and reduce oxidative stress (53).
These conflicting findings suggest that the effects of NAC on GDNF levels may vary depending on the specific context and type of neurological condition.
So while there is some preliminary research suggesting that NAC may increase GDNF levels in certain contexts, more research is needed to determine the specific mechanisms underlying these effects and to determine whether NAC has consistent effects on GDNF levels across different neurological conditions.
If you are interested in trying NAC, it is included in the Optimal Antiox supplement.
Be sure to read this article all about the benefits of NAC.
30. Testosterone
Testosterone is a hormone that is primarily produced in the testicles in men and in the ovaries and adrenal glands in women.
Studies suggest that testosterone can increase GDNF levels in the body.
Researchers found that testosterone increased GDNF levels in the brains of rats. The study involved exposing rats to testosterone for six days and measuring GDNF levels in the rats' brains. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (62).
Another study found that testosterone increased GDNF levels in the testes of rats. The study involved exposing rats to testosterone for seven days and measuring GDNF levels in the rats' testes. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' testes compared to a control group (63).
As a result, my testosterone plummeted.
I was put on testosterone replacement therapy for almost one year to get my levels back to normal. And over that time, I saw a huge increase in my brain and mental health.
That's why it's so important to check your testosterone level regularly. Make sure you check both total testosterone and free testosterone.
You can test your total and free levels here.
31. Estrogen
Estrogen is a hormone that is primarily produced in the ovaries in women and in smaller amounts in the testicles and adrenal glands in men.
There is some evidence to suggest that estrogen has an effect on GDNF levels in the body.
For example, a study published in the journal BMC Neuroscience found that estrogen increased GDNF levels in the brains of rats. The study involved exposing rats to estrogen for four days and measuring GDNF levels in the rats' brains. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (64).
Another study published in the journal Hormones and Behavior found that estrogen increased GDNF levels in the hippocampus of rats. The study involved exposing rats to estrogen for seven days and measuring GDNF levels in the rats' hippocampi. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (65).
I recommend both men and women get their hormone levels checked regularly, and then optimize them if they want to optimize their brain function and feel their best.
You can check your estrogen levels here.
32. Ginseng
Ginseng is a popular herbal supplement that has been used for centuries in traditional medicine.
There is some evidence suggesting that ginseng can have an effect on GDNF levels in the body.
For example, researchers found that ginseng increased GDNF levels in the brains of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' brains. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (68).
Another study found that ginseng increased GDNF levels in the hippocampus of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' hippocampi. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (69).
Ginseng is one of my favourite herbal supplements for brain function and depression.
The best form of ginseng that I have personally benefited the most from is American Ginseng (Panax quinquefolius).
Years ago, I found that it improved my memory and cleared brain fog quite quickly. But I no longer need to take it.
Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!
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