The 9 Most Promising Psychobiotics for Anxiety

February 21, 2024 Jordan Fallis

I used to walk around ruminating, struggling with inner turmoil and nervousness all the time.

It never went away.

It was impossible to shake.

It wore me down and ruined the quality of my life.

There’s no doubt that fear and vigilance are helpful when you’re faced with an actual threat.

But an unnecessarily high state of worry and arousal when there is nothing threatening you? That's a nightmare.

It doesn’t have to be that way though.

If you have chronic anxiety, there are ways to manage and reverse it, like I have.

And psychobiotics are one way to do that.

Psychobiotics are probiotics and prebiotics that can improve your mental health by changing the mixture of bacteria in your gut (46-47).

It is estimated that 100 trillion bacteria, and 500 to 1,000 species of bacteria, live in the human gut. These gut bacteria, collectively known as the gut microbiome, help with digestion. But an increasing amount of research suggests that they also communicate with your brain through the microbiome-gut-brain axis, affecting your thoughts, feelings and behaviour (48-49).

Gut is playing chess with Brain. Gut says “Gutsy move for a brain…”.

A dysfunctional gut microbiome has been linked to a number of mental health problems and psychiatric conditions, including anxiety.

In fact, anxiety and gut health are very tightly linked.

Research shows that people who have digestive disorders are more likely to have anxiety, and those with anxiety have higher rates of gastrointestinal disease (50-52).

And studies show that when digestive disorders improve, anxiety improves as well (53).

Unfortunately, a lot of people have poor gut health today because of the widespread use of antibiotics, medications, herbicides, stress, infections, poor diet, etc.

But don’t worry. You can improve your gut health and anxiety at the same time with the use of psychobiotics.

Studies show that psychobiotics can improve anxiety by (54-55):

Stimulating the vagus nerve
Producing neurotransmitters, such as GABA and serotonin
Reducing stress hormone levels
Reducing inflammation, one of the major underlying causes of mental illness
Increasing BDNF levels
Crowding out pathogenic bacteria
Increasing nutrient production and absorption

Here are the nine best psychobiotics that have been shown in human and animal studies to decrease stress and help treat anxiety disorders.

They are truly the best probiotics for anxiety.

1. Lactobacillus rhamnosus

Lactobacillus rhamnosus is a bacterium found in the human gut. It is one of the most popular probiotic species found in supplements.

Preliminary research suggests that supplementing with lactobacillus rhamnosus can lower anxiety in humans (3).

GABA is the main inhibitory and relaxing neurotransmitter in the central nervous system, and studies suggest that lactobacillus rhamnosus may reduce anxiety by changing the expression of GABA receptors (1-2, 4).

In one study, researchers gave lactobacillus rhamnosus to mice, and it reduced their anxiety-like behaviours. But when researchers removed part of their vagus nerve, lactobacillus rhamnosus did not reduce their anxiety, suggesting that psychobiotics communicate with the brain and improve mental health through the vagus nerve (1-2).

“The mice [given lactobacillus rhamnosus] were more chilled out.”

— Dr. John Cryan, researcher and pharmacologist with the Alimentary Pharmabiotic Center at University College Cork, Ireland

Other studies have found that lactobacillus rhamnosus decreases stress-induced anxiety-like behaviour, and researchers have concluded that it can protect against anxiety (5, 7).

Lactobacillus rhamnosus has also been shown to reduce obsessive-compulsive disorder (OCD)-like behaviour in mice. In fact, researchers found it was just as effective as fluoxetine, an SSRI antidepressant commonly used to treat OCD (6).

So if you struggle with OCD or obsessive-compulsive tendencies, it’s worth trying this psychobiotic.

Lactobacillus rhamnosus can be found in some yogurt and dairy products, such as fermented and unpasteurized milk and semi-hard cheese. But I typically don’t recommend eating these foods unless you’re sure you can tolerate them.

2. Bifidobacterium longum

Bifidobacterium longum is another bacterium present in the human gut. It is often added to food as it can help prevent the growth of pathogenic organisms.

I previously wrote about how it’s been proven to help treat depression.

Bacteria. Bacteria can affect the mind through the gut-brain axis.

But it can also reduce anxiety.

Researchers have concluded that bifidobacterium longum can reduce cortisol and alleviate psychological distress in humans (including obsessions, compulsions, paranoia, anxiety) (28-30).

Lots of animal research also shows that bifidobacterium longum can significantly reduce anxiety-like behaviour (31-34).

One study found that a chronic infection in mice increased inflammation and caused anxiety-like behaviour, but bifidobacterium longum reduced anxiety and normalized behaviour (35-36).

Researchers have even figured out that it works by acting through the vagus nerve (27).

3. Lactobacillus plantarum

Lactobacillus plantarum is another probiotic species that can reduce anxiety.

In one study, researchers gave lactobacillus plantarum to patients with irritable bowel syndrome and it significantly reduced their anxiety and improved their quality of life (8).

Animal studies also show that lactobacillus plantarum can cause positive changes in emotional behaviours and significantly reduce anxiety-like behaviours. It does this by increasing dopamine and serotonin, lowering stress hormone levels, and reducing inflammation (9-11).

As a result, researchers have concluded that lactobacillus plantarum has psychotropic properties without physical side effects, and has great potential for treating neuropsychiatric disorders, including anxiety (9-11).

Lactobacillus plantarum is also commonly found in many fermented vegetables including sauerkraut, pickles, brined olives, kimchi.

4. Lactobacillus helveticus

Lactobacillus helveticus is a probiotic strain that has been shown to reduce cortisol and have anti-anxiety effects in humans (37, 39, 44).

One study found that it can even reduce paranoid and obsessive-compulsive thoughts (38).

Blue bacteria. Bacteria can influence our anxiety levels.

Animal research shows that a Western-style diet can negatively change the gut microbiome, increase brain inflammation, and contribute to anxiety. But lactobacillus helveticus can protect against this, reducing both neuroinflammation and anxiety (40-42).

One study even found that lactobacillus helveticus works better than citalopram, a common SSRI antidepressant, at reducing anxiety-like behaviour in rats. It also reduced their stress hormone levels and increased their serotonin levels (43).

Lactobacillus helveticus is also commonly found in American Swiss cheese and Emmental cheese, and sometimes other cheeses, such as Cheddar, Parmesan, Romano, provolone, and mozzarella.

I’m very sensitive to dairy so I can’t eat cheese regularly. But if you’re not and can tolerate them, you could try adding some of these cheeses into your diet.

5. Lactobacillus reuteri

Lactobacillus reuteri is a bacterium with anti-inflammatory effects that scientists first discovered in the 1980s.

It is usually found in the human gut. However, not all humans have it, and some people simply have very low levels of it. Therefore, you may need to supplement with it to introduce and maintain high levels of it.

Research shows that Lactobacillus reuteri can reduce anxiety-like behaviours in animals by reducing stress hormone levels and altering the expression of GABA receptors (13-14).

And one study found that the absence of lactobacillus reuteri causes social deficits in animals.

“We found that treatment with this single bacterial strain was able to rescue their social behavior.”

— Shelly Buffington, neuroscience researcher at Baylor College of Medicine

By adding it back in to the guts of the animals, the researchers were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans (15-16).

Therefore, lactobacillus reuteri is definitely the psychobiotic strain worth trying if you struggle with social anxiety or symptoms of autism.

It's also found in breast milk, and some meat and dairy products.

6. Lactobacillus casei

Lactobacillus casei is another bacterium found in the human gut. It has antioxidant and anti-inflammatory effects.

In one double-blind, placebo-controlled trial, patients with chronic fatigue syndrome and digestive problems took Lactobacillus casei as a daily supplement for two months. At the end of the study, they had a significant decrease in their anxiety symptoms (17-19).

So this is a good psychobiotic to try if you struggle with a mixture of fatigue, digestive problems and anxiety.

Lactobacillus casei is the dominant species in naturally fermented Sicilian green olives, and can also be found in other fermented vegetables and dairy products.

7. Lactobacillus fermentum

Lactobacillus fermentum is another species that is part of the human microbiome and commonly found in fermented vegetables.

It hasn’t been studied as much as other lactobacillus probiotic species.

Bacteria. Psychobiotics are bacteria that affect our psychological state of mind.

But there still is some evidence that is may be able to help treat anxiety, especially if you have a long history of antibiotic treatment.

Research shows that antibiotics can trigger anxiety in animals by disturbing the microbiome.

But by giving animals lactobacillus fermentum, researchers can reduce the inflammation and reverse the psychological problems brought on by antibiotics, including anxiety-like behaviour (12).

So if you’ve taken a lot of antibiotics over the years, or noticed that your anxiety got worse after taking a course of antibiotics, taking a psychobiotic supplement with lactobacillus fermentum is worth a try.

8. Bifidobacterium breve

Bifidobacterium breve is a beneficial bacterium found in human breast milk and the human gut. The amount in your gut declines as you get older (20).

Research shows that bifidobacterium breve can reduce anxiety-like behaviour in animals (21).

Anxious animals also perform better on cognitive tests after being given it (22).

This makes bifidobacterium breve a great psychobiotic option if your anxiety impairs your cognition and interferes with your ability to complete tasks.

Bifidobacterium breve can be found naturally in some fermented foods.

9. Galacto-oligosaccharides

Not all psychobiotics are simply probiotics.

Psychobiotics can also include “prebiotics,” which are non-digestible soluble fibres that stimulate the growth of good gut bacteria, and therefore improve mental health and reduce anxiety.

Galacto-oligosaccharides (GOS) are a type of prebiotic that have been shown to do just that.

Picture of intestines. Our intestinal health can significantly affect our mental health.

In one study, GOS significantly decreased the secretion of cortisol, and participants paid more attention to positive information rather than negative information (23).

People who are anxious tend to have high levels of cortisol and often get caught up in negative thinking. So this study suggests that GOS has anti-anxiety effects.

Other research has demonstrated that people with irritable bowel syndrome (IBS) often have anxiety because of the lack of microbial diversity in their gut. However, when IBS sufferers supplement with a prebiotic mixture containing GOS, it significantly reduces their anxiety and improves the quality of their life (24-26).

What Psychobiotic Should You Take?

Ideally, you should buy and try one probiotic strain at a time to figure out how you respond to each one.

That's what I did over the span of several years.

I would buy and try one probiotic species and strain, take it for at least one month, and then monitor how I felt during that time.

Sometimes I would stop taking it if I felt worse.

I was my own guinea pig and tested and experimented with so many different probiotic supplements to find the ones that helped.

I usually recommend people follow the same process because many people like myself often experience a bad reaction to one strain, but a good reaction to another.

But I understand doing that can be time-consuming and tedious. Plus, clinical studies often demonstrate that probiotic mixtures with multiple strains are better at improving the diversity of gut bacteria than single strains (45).

So, to make it easier for you, I’ve now created my own psychobiotic supplement, called Optimal Biotics.

I created it because I want to give my clients and readers the very best psychobiotic supplement so that they can experience superior results.

I have found that many psychobiotic supplements on the market fall short and even cause side effects.

But Optimal Biotics doesn't, and it contains the 8 most well-researched and beneficial probiotic strains for your mental health.

I also recommend adding fermented foods into your diet and see how that goes. Fermented foods contain many strains of bacteria that have not been documented in the scientific literature. That said, the downside is that the bacteria in fermented foods will vary depending on the batch, and there is sometimes the risk of them containing pathogenic bacteria.

Here are some other steps you can take to increase the good bacteria in your gut.

And 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 while you work to improve your gut health.

Conclusion

The microbiome and psychobiotics are at the cutting-edge of neuroscience and mental health research and treatment. It hasn’t been that long since researchers first discovered that there is a gut-brain connection.

Cartoon image of bacteria and psychobiotics.

When I first found out about it several years ago, I started consuming psychobiotics, and they have definitely helped me recover from chronic anxiety.

But it’s important to point out that psychobiotics alone were never enough.

I also had to make changes to my diet, take key supplements, improve thyroid health, and overcome trauma. There really is no quick fix or magic bullet.

Yet for some people, psychobiotics can be life changing, especially if you have digestive issues alongside your anxiety and worry.

Overall, I think they are absolutely worth a try.

I hope this article helps you, and please share it with anyone you think might benefit from it.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370913/

(2) https://www.ncbi.nlm.nih.gov/pubmed/21876150/

(3) https://www.ncbi.nlm.nih.gov/pubmed/25879690

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934620/

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225647/

(6) http://www.ncbi.nlm.nih.gov/pubmed/24257436

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4200314/

(8) https://www.ncbi.nlm.nih.gov/pubmed/25024629

(9) http://www.ncbi.nlm.nih.gov/pubmed/26620542

(10) http://www.ncbi.nlm.nih.gov/pubmed/26522841

(11) https://www.sciencedaily.com/releases/2016/11/161121160038.htm

(12) http://www.ncbi.nlm.nih.gov/pubmed/25869281

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3754198/

(14) http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2982.2010.01664.x/full#b28

(15) https://www.sciencedaily.com/releases/2016/06/160616140723.htm

(16) http://www.cell.com/cell/fulltext/S0092-8674(16)30730-9

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664325/

(18) https://gutpathogens.biomedcentral.com/articles/10.1186/1757-4749-1-6

(19) http://www.ncbi.nlm.nih.gov/pubmed/19338686/

(20) http://journal.frontiersin.org/article/10.3389/fmicb.2016.01204/full

(21) https://www.ncbi.nlm.nih.gov/pubmed/25251188

(22) https://www.ncbi.nlm.nih.gov/pubmed/25794930

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4410136/

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370913/

(25) http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2036.2008.03911.x/abstract

(26) http://www.ncbi.nlm.nih.gov/pubmed/19053980

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413724/

(28) https://www.ncbi.nlm.nih.gov/pubmed/20974015/

(29) http://www.tandfonline.com/doi/abs/10.4161/gmic.2.4.16108

(30) https://www.ncbi.nlm.nih.gov/pubmed/21983070

(31) https://www.ncbi.nlm.nih.gov/pubmed/21683077

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934620/

(33) https://www.ncbi.nlm.nih.gov/pubmed/25251188

(34) https://www.ncbi.nlm.nih.gov/pubmed/25794930

(35) https://www.ncbi.nlm.nih.gov/pubmed/20600016

(36) https://www.ncbi.nlm.nih.gov/pubmed/21988661

(37) https://www.ncbi.nlm.nih.gov/pubmed/20974015/

(38) http://www.tandfonline.com/doi/abs/10.4161/gmic.2.4.16108

(39) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934620/

(40) https://www.ncbi.nlm.nih.gov/pubmed/23566632

(41) http://www.ncbi.nlm.nih.gov/pubmed/26408987

(42) https://www.ncbi.nlm.nih.gov/pubmed/24554471

(43) https://www.ncbi.nlm.nih.gov/pubmed/26408987

(44) https://www.ncbi.nlm.nih.gov/pubmed/23181058

(45) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4906699/

(46) https://www.ncbi.nlm.nih.gov/pubmed/23759244

(47) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102282/

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4228144//

(49) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4937966/

(50) https://www.ncbi.nlm.nih.gov/pubmed/?term=18819774

(51) https://www.ncbi.nlm.nih.gov/pubmed/21908055 5

(52) https://www.ncbi.nlm.nih.gov/pubmed/21908055

(53) http://www.ashdin.com/journals/JEM/235910/

(54) https://www.ncbi.nlm.nih.gov/pubmed/27632908

(55) https://www.ncbi.nlm.nih.gov/pubmed/27841940

Terms and Conditions

Affiliate Disclosure

Disclaimer

13 Proven Ways Saunas Can Improve Your Mental Health

February 5, 2024 Jordan Fallis

When it comes to improving your mental health, some of the simplest strategies can have a huge impact.

Using a sauna regularly is one of them.

Infrared saunas in particular are becoming increasingly popular, and for good reason.

They have a number of brain and mental health benefits, as discussed in the book Sauna Therapy by Dr. Lawrence Wilson.

However, you don’t necessarily need an infrared sauna to experience health benefits. Even traditional saunas – available at most public gyms, spas and health centres – have a number of beneficial cognitive and psychological effects.

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.

Read on to learn about the 13 ways traditional and infrared saunas can improve your brain and mental health.

Illustration of man sitting in a sauna, improving his mental health one minute at a time.

1. Saunas Improve Mood and Reduce Depression

Saunas can really help people that struggle with depression.

Lots of research shows that they can make you feel euphoric. Saunas are somewhat stressful on the body, so your brain produces and releases more euphoric hormones to deal with it (53-55).

And these changes appear to be semi-permanent (56).

So if you use a sauna regularly, you'll end up being consistently happy.

Dr. Jeffrey Lieberman, MD, has completed two studies in which he had people with major depression sit in an infrared sauna.

Woman with hands up in the air, sun setting in the background.

In his first study, the participants had just one infrared sauna treatment and it reduced their symptoms by about 50%.

In his follow-up study, he found that a single session caused a rapid and powerful antidepressant effect, and the benefits continued for six weeks, which was unexpected.

He concluded that whole-body hyperthermia holds promise as a safe, rapid-acting, antidepressant treatment with a prolonged therapeutic benefit (57-58).

Other researchers have looked at the effects of infrared sauna therapy on mildly depressed patients with fatigue, appetite loss, and mental complaints. They found that sauna treatment significantly increased their appetite and reduced their mental complaints (59).

Whole-body heat therapy has also been shown to reduce depression in cancer patients (60-61).

And other research shows that sweating increases mental satisfaction and energy (62).

2. Saunas Reduce Anxiety and Stress

Not surprisingly, saunas can also reduce stress and anxiety.

Several studies have shown that regular sauna use lowers levels of cortisol, your body’s main stress hormone (49-52).

In one study, researchers found that using a sauna can reduce both state and trait anxiety (48).

And other research shows that sweating increases relaxation, and reduces feelings of frustration and anxiety (62).

Here are 21 other ways to reduce cortisol and increase your resilience to stress.

3. Saunas Increase Beta-Endorphins, Relieve Pain and Help Treat Fibromyalgia

Beta-endorphins are pain-relieving compounds that originate within your body.

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain.

Since saunas are a stressor, the release of endorphins are increased when you spend time in one.

Illustration of person in pain. Saunas can help reduce the symptoms of fibromyalgia.

Several studies have shown that heat stress and heat exposure in a dry sauna cause a significant increase in beta-endorphin levels (28-32).

This may explain why research shows that sauna therapy can lessen the pain experienced by patients with fibromyalgia, a chronic syndrome characterized by widespread pain with tenderness in specific areas.

In one study, people with fibromyalgia experienced a 33 to 77 per cent reduction in pain after using an infrared sauna regularly. Six months after the study was done, the participants still reported a 28 to 66 per cent reduction in pain (35).

Other researchers have found the same thing and concluded that infrared sauna therapy is effective for the treatment of fibromyalgia (33-34).

Another way to relieve pain is by taking DL-Phenylalanine. It’s an amino acid that inhibits the breakdown of endorphins. I previously wrote about it here.

4. Saunas Increase Brain-Derived Neurotrophic Factor (BDNF)

A cartoon brain with arms and legs, lifting weights over its head. Saunas increase BDNF.

Brain-derived neurotrophic factor (BDNF) is a naturally-occurring protein in the brain that lowers your risk of mental disease and improves your mood. It does this by protecting and repairing your brain cells and increasing the growth of new brain cells. Many researchers consider it a natural antidepressant because it can reduce anxiety and depression (5-13, 15).

Research suggests that if you struggle with mental illness, you likely have reduced levels of BDNF. But luckily, there are ways to boost it.

Using a sauna is one of the ways.

Research shows that heat exposure increases the expression of BDNF (14).

I previously provided 21 other ways to boost BDNF in this post.

5. Saunas Increase Norepinephrine Levels and May Help Treat Attention Deficit Hyperactivity Disorder (ADHD)

Norepinephrine, also called noradrenaline, is a hormone and neurotransmitter in the brain that can help with focus and attention.

An illustration of a man’s mind being open with lots of arrows. Saunas can help reduce symptoms of ADHD.

Numerous studies have found that sauna use significantly increases norepinepherine levels (39-42).

In one study, women spent 20 minutes in a sauna, two times each week, and researchers witnessed an 86% increase in norepinephrine (43).

In another study, men that stayed in a sauna until exhaustion increased their norepinephrine levels by 310% (44-45).

Besides increasing norepinephrine, heat stress also increases your body’s ability to store norepinephrine for later release (46).

Medications that increase the reuptake norepinephrine are often prescribed to people with ADHD, so researchers believe that sauna therapy should be considered as an alternative treatment (47).

6. Saunas Encourage the Growth of Myelin

Myelin is a fatty, white substance that wraps around the end of many nerve cells. It forms an electrically insulating sheath that increases nerve condition speeds.

In other words, it allows your brain to send information faster and more efficiently, making it absolutely essential for the optimal functioning of your nervous system.

Heat stress increases prolactin, a hormone that promotes the production of myelin (16-19).

In one study, researchers had healthy young men stay in a sauna until they were exhausted, and they reported a 10-fold increase in prolactin (20-11).

In another study, women spent 20 minutes sauna, two times each week, and researchers witnessed a 510% increase in prolactin (22).

I previously provided 25 other ways to promote the growth of myelin in this post.

7. Saunas Reduce the Risk of Dementia

Dementia is obviously a major concern today.

It’s the third leading cause of death in the United States behind cardiovascular disease and cancer, and by 2050, it’s estimated that 13 million Americans and 160 million people globally will be affected by the disease (63).

There is currently a lack of effective treatment options, so simple tools to help with prevention are crucial.

A young woman and elderly woman laughing and smiling. Saunas can help reduce the risk of dementia.

It turns out that sauna therapy may be one of these tools.

Researchers tracked the health of more than 2,300 men in Finland for about 20 years. The men who used a sauna four to seven times each week had a 66 percent lower chance of developing dementia than men who used a sauna just once a week (64-68).

“We have taken into account other lifestyle factors, like physical activity and socioeconomic factors. There is an independent effect of sauna.”

— Dr. Jari Laukkanen, Professor of Clinical Medicine at the University of Eastern Finland

I previously provided some other ways to reverse cognitive decline and dementia in this post.

Intranasal insulin can also help.

8. Saunas Reduce Psychological Symptoms of Anorexia

Anorexia nervosa, or simply known as anorexia, is an eating disorder characterized by a low weight, fear of gaining weight, a strong desire to be thin, and food restriction.

Researchers have examined the effects of sweating on anorexia and reported positive effects on hyperactivity, depression, and stress levels (27).

9. Saunas Reduce Symptoms of Chronic Fatigue

Chronic fatigue syndrome is a complex, incapacitating illness. It affects millions of people around the world and may affect up to 4 million people in the United States alone.

People struggling with this disorder not only have unrelenting fatigue lasting for 6 months or more, but also memory and concentration deficits, sleep disturbances, headaches, joint and muscle pain, and gastrointestinal and immune system dysfunction.

A woman holds her forehead, struggling with fatigue. Saunas can help reduce symptoms of chronic fatigue syndrome.

One study found that infrared sauna sessions significantly reduce fatigue in patients with chronic fatigue syndrome. It also significantly reduced their anxiety and depression (23).

I've had some clients with chronic fatigue say that their doctor recommended they stay out of the sun and avoid exposing themselves to too much heat. But the above study didn't find any negative effects in chronic fatigue patients from regular infrared sauna sessions (23).

Another study found that daily infrared sauna sessions dramatically improved symptoms of chronic fatigue syndrome, including fatigue, pain and sleep disturbances. The patients in the study didn’t improve with prednisolone, a steroid medication, but did improve with sauna therapy (24).

So if you struggle with chronic fatigue, infrared sauna therapy is definitely worth looking into.

10. Saunas Reduce Tension Headaches

"Chronic tension-type headache" is a syndrome characterized by frequent headaches that occur more than 15 days every month.

The intensity and duration of the headaches can be very distressing and disabling and affect a person's well-being.

But research shows that regular sauna use is a simple, self-directed treatment that is effective for reducing headache pain intensity (26).

11. Saunas Help Eliminate Heavy Metals

Some of the benefits of sauna usage occur because of increased sweating.

Many people don’t sweat very much, and this can cause problems because your skin acts as an important route of detoxification and helps you excrete heavy metals that are so prevalent in your modern environment. Common heavy metals in our environment include cadmium, arsenic, lead and mercury (36, 37).

A diagram demonstrating the negative effects of heavy metals on the body. Regular sauna use can help your body excrete heavy metals.

Lack of sweating may actually result in increased toxic load over time, which can negatively affect your brain and mental health.

Research shows that mercury poisoning from dental amalgam affects the mind and emotions and plays a role in the development of mental illness (1).

But by sweating frequently in a sauna, you can enhance your detoxification pathways and help your body remove mercury (2, 4).

In fact, studies show that high mercury levels can be reduced to normal levels by using a sauna repeatedly (3).

Researchers have concluded that “sweat-inducing sauna use can provide a therapeutic method to increase elimination of toxic trace metals and should be the initial and preferred treatment of patients with elevated mercury levels” (38).

“Sweating offers potential and deserves consideration to assist with removal of toxic elements from the body.”

— Researchers writing in the Journal of Environmental and Public Health

12. Saunas Increase Deep Sleep

Getting high-quality deep sleep is critical for optimal brain function and mental health.

And using a sauna regularly is one way to improve it.

Researchers in Finland report that sauna use is one of the factors that can result in deeper, more restful sleep (25).

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to deepen sleep.

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

13. Saunas Support Thyroid Function

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple, and lots of research shows that thyroid dysfunction can contribute to mental health problems.

One of the main threats to the health of your thyroid is non-biological halogens. These include bromine, fluorine, chlorine, and perchlorate, which are often found in tap water.

An illustration showing the thyroid gland.

Your thyroid doesn’t know the difference these halogens and iodine, a trace mineral necessary for proper thyroid function.

Your thyroid soaks up the halogens and uses them like iodine. By occupying iodine receptors, they inhibit the production of your thyroid hormones, and contribute to thyroid dysfunction.

But don’t worry – sauna use can help your body excrete halogens (69).

The more you can excrete the halogens, the more your body will be able to use iodine to produce thyroid hormones.

I also recommend reducing your exposure by filtering your drinking and shower water. Brita filters aren't enough because they don’t remove fluoride. I use a Berkey water filter to make sure I’m drinking the purest water available. It filters everything out of the water. I also use this filter to remove chlorine from my shower water.

I highly recommend getting a full thyroid panel done regularly.

Check out this post for more ways to support your thyroid.

Conclusion

As you can see, saunas have a number of beneficial effects on the brain and can help you manage and overcome your mental health challenges.

I’ve been doing a lot of research into saunas recently and have concluded that infrared saunas have additional benefits and are much more gentle and effective than the traditional “hot rock” saunas.

Unfortunately, most infrared saunas emit unsafe levels of electromagnetic fields (EMFs).

However, I did find a company that has a patent on low-EMF infrared saunas. Their saunas are also very well built and have a lifetime warranty. So I'm going to go with one of their saunas. You can get one here.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/2618948

(2) https://www.ncbi.nlm.nih.gov/pubmed/22315626/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/

(4) https://www.ncbi.nlm.nih.gov/pubmed/3218899/

(5) http://www.hindawi.com/journals/tswj/2009/624894/abs/

(6) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2504526/

(7) http://www.sciencedirect.com/science/article/pii/S0006322303001811

(8) http://www.sciencedirect.com/science/article/pii/0896627391902733

(9) http://www.sciencedirect.com/science/article/pii/S0166432812006997

(10) http://www.sciencedirect.com/science/article/pii/S0006899306027144

(11) http://www.ncbi.nlm.nih.gov/pubmed/25568448

(12) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC23964/

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC23964/

(14) https://www.ncbi.nlm.nih.gov/pubmed/21385602

(15) https://www.ncbi.nlm.nih.gov/pubmed/20594764

(16) http://www.ncbi.nlm.nih.gov/pubmed/2830109

(17) https://www.ncbi.nlm.nih.gov/pubmed/15234248

(18) https://www.ncbi.nlm.nih.gov/pubmed/17314279

(19) https://link.springer.com/article/10.1007%2FBF00691246

(20) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(21) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(22) https://www.ncbi.nlm.nih.gov/pubmed/2830109

(23) https://www.ncbi.nlm.nih.gov/pubmed/25748743

(24) http://www.ncbi.nlm.nih.gov/pubmed/15992574/

(25) https://www.ncbi.nlm.nih.gov/pubmed/3363395

(26) https://www.ncbi.nlm.nih.gov/pubmed/25636135

(27) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0041851

(28) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(29) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(30) https://www.ncbi.nlm.nih.gov/pubmed/3002937

(31) https://www.ncbi.nlm.nih.gov/pubmed/8061252

(32) https://www.ncbi.nlm.nih.gov/pubmed/3218898

(33) https://www.jstage.jst.go.jp/article/internalmedicine/47/16/47_16_1473/_pdf

(34) https://www.jstage.jst.go.jp/article/internalmedicine/47/16/47_16_1473/_article

(35) https://www.ncbi.nlm.nih.gov/pubmed/21742283

(36) https://www.hindawi.com/journals/jeph/2012/184745/

(37) https://www.hindawi.com/journals/jeph/2012/184745/

(38) https://www.hindawi.com/journals/jeph/2012/184745/

(39) http://www.ncbi.nlm.nih.gov/pubmed/2759081

(40) http://www.ncbi.nlm.nih.gov/pubmed/2830109

(41) https://link.springer.com/article/10.1007%2FBF00691246

(42) https://www.ncbi.nlm.nih.gov/pubmed/15234248

(43) https://www.ncbi.nlm.nih.gov/pubmed/2830109

(44) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(45) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(46) https://www.ncbi.nlm.nih.gov/pubmed/4008413

(47) https://www.ncbi.nlm.nih.gov/pubmed/12621106

(48) https://www.ncbi.nlm.nih.gov/pubmed/18396259

(49) http://www.ncbi.nlm.nih.gov/pubmed/3788622

(50) http://www.ncbi.nlm.nih.gov/pubmed/2759081

(51) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(52) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(53) https://www.ncbi.nlm.nih.gov/pubmed/3002937

(54) https://www.ncbi.nlm.nih.gov/pubmed/8061252

(55) https://www.ncbi.nlm.nih.gov/pubmed/3218898

(56) http://www.ncbi.nlm.nih.gov/pubmed/9103537

(57) https://www.ncbi.nlm.nih.gov/pubmed/27172277

(58) http://blogs.webmd.com/mental-health/2016/07/can-sitting-in-a-sauna-ease-depression.html

(59) https://www.ncbi.nlm.nih.gov/pubmed/16046381

(60) http://www.ncbi.nlm.nih.gov/pubmed/1607735

(61) http://www.tandfonline.com/doi/abs/10.3109/02656739209021785?journalCode=ihyt20

(62) http://digital.library.okstate.edu/etd/umi-okstate-1543.pdf

(63) https://www.ncbi.nlm.nih.gov/pubmed/24598707/

(64) https://academic.oup.com/ageing/article-abstract/46/2/245/2654230/Sauna-bathing-is-inversely-associated-with

(65) https://www.sciencedaily.com/releases/2016/12/161216114143.htm

(66) http://www.foxnews.com/health/2017/01/20/sweating-in-sauna-might-help-keep-brain-healthy-finnish-study.html

(67) http://www.ctvnews.ca/health/studies-show-saunas-can-protect-against-heart-brain-diseases-1.3232765

(68) https://www.psychologytoday.com/blog/the-athletes-way/201612/frequent-sauna-use-may-reduce-risk-dementia-study-finds

(69) http://fitness.mercola.com/sites/fitness/archive/2016/09/09/sauna-bathing.aspx

(70) http://articles.mercola.com/sites/articles/archive/2014/05/04/detoxification-program.aspx

Terms and Conditions

Affiliate Disclosure

Disclaimer

How to Improve Your Brain Function with An Oxygen Concentrator

February 4, 2024 Jordan Fallis

“Insufficient oxygen means insufficient biological energy that can result in anything from mild fatigue to life threatening disease. The link between insufficient oxygen and disease has now been firmly established.”

— Dr. W. Spencer Way, Journal of the American Association of Physicians

Oxygen is absolutely essential for life, and your brain depends it more than any other part of your body.

Your brain weighs about 2% of your body weight.

But it consumes about 20% of the oxygen you breathe.

Your brain cells need to get enough oxygen to produce energy and function optimally.

If they don’t, they can start to deteriorate, leading to poor memory and concentration, low mood, lack of energy and drive.

I personally use oxygen therapy with an oxygen concentrator to support and optimize my brain function.

This post discusses oxygen therapy, the benefits, how I use it, and how it could help you.

It’s a great way to boost cognitive function, memory and energy.

Read on to learn more.

Types of Oxygen Therapy

Oxygen therapy is the use of supplemental oxygen to treat a variety of medical conditions.

Air is typically 21% oxygen by volume, but oxygen therapy increases the amount.

Hyperbaric oxygen therapy (HBOT) is the most well-known type of oxygen therapy, and it allows patients to inhale 100% pure oxygen in a total body chamber.

HBOT is often used by professional athletes for recovery and performance.

But it’s expensive and not available to most people.

Luckily, it’s not the only option available to you.

Normobaric oxygen therapy (NBOT) is much less expensive, and it’s easily accessible and non-invasive. I personally use NBOT at home.

Similar to HBOT, NBOT brings a higher percentage of oxygen into the body and can bring major benefits to your brain and cognition.

Researchers have found that both normobaric and hyperbaric oxygen therapy increase the amount of oxygen that is delivered to the blood and brain (1-2).

With normobaric therapy, oxygen can be delivered via an oxygen concentrator.

An oxygen concentrator is a machine that separates oxygen from room air, and then delivers the concentrated oxygen through a nasal cannula or mask.

I use this oxygen concentrator.

Make sure you read the “My Experience” section below where I discuss how to use it. .

Why You Might Need Oxygen Therapy and How It Works

Hypoxia is a condition in which the body or a region of the body is deprived of adequate oxygen supply.

If this happens to you, you can end up with mitochondria dysfunction and poor brain function.

But how do you know?

You can use an oxygen saturation monitor to measure and monitor your blood oxygenation levels. I use this monitor. It’s the best and most accurate oxygen saturation monitor that is often used by medical professionals, and freely available to the public.

Your blood oxygen saturation levels (SpO2) should measure 99-100% if you want to feel optimal.

An illustration of the benefits of oxygen therapy.

There are a number of reasons why your body and brain might not be getting enough oxygen:

Sedentary lifestyle and lack of exercise
Shallow breathing – Most people today don’t breathe well and are shallow breathers.
Chronic stress – Stress and anxiety can also affect your breathing. If you're stressed and anxious, you end up taking more shallow breaths. Your sympathetic “fight or flight” nervous system is chronically active, and this reduces the amount of oxygen that reaches your brain.
Abnormal blood pressure – Both high and low blood pressure can be problematic and may suggest that blood is not optimally flowing to your brain. If blood flow to your brain is poor, oxygen levels in your brain will also be suboptimal.

Normobaric oxygen therapy can help you if you’re struggling with any of these problems.

It can also help if you’re recovering from a concussion or brain injury or some sort of toxic exposure (e.g. mold).

Neuroplasticity and neurogenesis require oxygen, and increasing the delivery of oxygen to the body and brain supports the healing process of damaged tissue.

Normobaric oxygen therapy has been shown to work by increasing brain blood flow, reducing permeability of the blood-brain barrier, and it may even have cholinergic properties (3-8).

Researchers have concluded that the “neuroprotective role of normobaric oxygen therapy is extremely promising” (9).

They have also found that it can lead to a number of positive cognitive outcomes, which I'll explore below.

1. Normobaric Oxygen Therapy Improves Memory and Recall

In their book Advances in Natural Medicines, Nutraceuticals, and Neurocognition, Dr. Andrew Scholey and Dr. Con Stough state that normobaric oxygen therapy is an effective memory enhancer:

“Research has shown that oxygen administration leads to improved long-term memory compared to a control group of normal air-breathing.”

Several clinical studies also show that concentrated oxygen significantly enhances memory formation and recall in adults (10-11, 16-17).

In one study, inhalation of oxygen immediately prior to learning a word list resulted in a significant increase in the average number of words recalled 10 minutes later (14).

In other studies, subjects who received oxygen remembered shopping lists and faces better than subjects that didn’t receive oxygen (12-13, 18).

Researchers have also found significant positive correlations between changes in oxygen saturation and memory performance (15).

2. Normobaric Oxygen Therapy Improves Cognitive Performance

Research shows that concentrated oxygen significantly enhances cognitive performance (19-20, 29).

And it doesn’t just improve cognitive function in the elderly; it also enhances cognitive processing in young adults (21-23).

In one study, students that inhaled oxygen while playing a computer game performed much better compared to students who didn’t inhale any additional oxygen (26).

In two other studies, researchers found that the inhalation of 30% oxygen improved cognitive functioning and performance by activating several brain areas (24-25).

“Oxygen administration appears to facilitate cognition most effectively for tasks with a higher cognitive load.”

— Advances in Natural Medicines, Nutraceuticals, and Neurocognition

They concluded that breathing a higher concentration of oxygen increases blood oxygen levels in the brain, which then supports cognition (24-25).

And other researchers have found significant correlations between blood oxygen levels and cognitive performance (27-28).

3. Normobaric Oxygen Therapy Enhances Accuracy

Several studies have found that normobaric oxygen therapy can also increase your accuracy when doing tasks.

Two studies found that 30% and 40% oxygen administration significantly enhanced accuracy rates compared to 21% oxygen (normal air). It did this by increasing oxygen levels in the blood, which then stimulated activity in the brain (31-32).

As the difficulty of the task increased, the difference in the accuracy rate between 40% and 21% oxygen administration also increased (33-34).

And researchers found a positive correlation between task performance and oxygen levels in the brain (33-34).

Other research has found that 30% oxygen administration enhances accuracy rates during verbal tasks by activating specific areas of the brain (35-36).

4. Normobaric Oxygen Therapy Reduces Reaction Time

People who receive normobaric oxygen therapy also have faster reaction times (37-38).

In one study, participants performed visual matching tasks under 43% oxygen or 21% oxygen (normal air).

Researchers reported a significant decrease in reaction time in the presence of 43% oxygen (39).

The researchers hypothesized that normobaric oxygen therapy increases oxygen levels in the blood, which then leads to more available oxygen in the brain (39).

Another follow-up study confirmed that response time decreases during normobaric oxygen therapy due to the increase in blood oxygen levels (40).

Normobaric oxygen therapy has even been shown to reduce reaction time in children with attention deficit hyperactivity disorder (ADHD) (41).

5. Normobaric Oxygen Therapy Increases Energy

“Despite comprising only 2 percent of the body’s weight, the brain gobbles up more than 20 percent of daily energy intake.”

All cells within your body need oxygen, particularly your brain cells.

They require a lot of oxygen to produce energy.

In fact, your energy levels depend on how much oxygen you have and how well your mitochondria utilize it.

If your brain doesn’t get enough oxygen, it simply won’t function properly, and you’ll end up feeling tired.

But normobaric oxygen therapy can increase energy.

Research shows that it "decreases fatigue and reduces feelings of sleepiness" (51).

6. Normobaric Oxygen Therapy Improves Neurological Function After Stroke

Researchers say that normobaric oxygen therapy is a promising therapy for stroke patients.

It’s been shown to reduce brain swelling and blood-brain barrier permeability and increase brain blood flow after stroke (42-43).

One study found that normobaric oxygen therapy significantly improved neurological functions in patients with acute ischemic stroke (44).

Other researchers have found that normobaric oxygen therapy increases oxygen supply to damaged tissues and improves outcomes after stroke, in both animals and humans (45-46).

As a non-pharmaceutical and non-invasive treatment, normobaric oxygen therapy is “worthy of notice” (47).

7. Oxygen Therapy May Help Reverse Brain Damage After Traumatic Brain Injury

Researchers found that a combination of normobaric and hyperbaric oxygen therapy reversed brain damage in 2-year-old girl who nearly drowned in a swimming pool.

She received normobaric oxygen treatment (twice daily for 45 minutes by nasal cannula), and doctors witnessed significant improvements in her neurological function (48-49).

Normobaric oxygen therapy alone improved the girl’s neurological function before she started hyperbaric oxygen therapy (48-49).

She eventually made a full recovery with both types of oxygen therapy.

Researchers have also said that the “neuroprotective role of normobaric oxygen therapy is extremely promising” for traumatic brain injury (50).

I’ve also seen multiple studies with rats and mice showing that normobaric oxygen therapy reduces brain swelling and brain damage.

8. Other Possible Benefits (with Less Research Behind Them)

Increases attention and vigilance – Oxygen administration significantly improved performance on several measures of attention and vigilance (52).
Reduces inflammation – Oxygen levels play a critical role in determining the severity of the inflammatory response and ultimately the effectiveness of anti-inflammatory drugs (53-54).
Improves hand-eye coordination (55).
Increases positive sense of wellbeing (56).

My Experience with Normobaric Oxygen Therapy

“If you use oxygen for 20 minutes, muscles become loosened, headaches and stress seem to disappear, there is a renewed energy and a feeling of relaxation.”

— Dr. Richard de Andrea

I was first introduced to oxygen therapy through an integrative doctor I know.

At the end of each appointment with him, I would use his oxygen concentrator for about 15-20 minutes. He used this oxygen concentrator.

I eventually decided to buy my own oxygen concentrator and now regularly use it at home.

There is a dial for adjusting the flow of oxygen and the port is located on the upper right of the machine.

I bought this oxygen concentrator. I'll discuss how it has helped me below.

The oxygen from the concentrator is supplied through an nasal canula. It’s completely non-invasive and painless, and it’s become one of my favourite tools for supporting my brain.

I use it for about 20 to 30 minutes, a few times each week. I often do this while exercising on this indoor stationary bike. Sometimes I use it without exercising on the bike.

I also use it for about 3 to 5 minutes as needed, usually when doing work.

During a session, I use this oxygen saturation monitor to measure my blood oxygenation levels.

Your blood oxygen saturation levels (SpO2) should measure 99-100%. I see mine increase and max out while using the concentrator.

My oxygen concentrator delivers up to 5 litres of oxygen per minute. I usually set mine somewhere between 3 and 5 litres per minute.

But I would recommend starting lower and working your way up.

Similar to low-level laser/light therapy, oxygen therapy is somewhat experimental. You need to find the right “dosage” for yourself.

Benefits and What I’ve Noticed

Jordan Fallis using oxygen concentrator.

I've had good results with concentrated oxygen therapy and it has surprisingly increased the quality of my life.

One of the main things I notice is that it feels like it puts energy back into my body every time I use it.

One of my clients uses it whenever she gets brain fog, and it clears it up. Another client uses it when she gets a headache and the headache disappears within 10 minutes.

It also does an incredible job of getting rid of hangovers. They essentially go away if you use the concentrator the morning after drinking. You just immediately feel like a completely new person.

Here are some other benefits I’ve experienced:

Increased energy and alertness
Improved mood
Increased cognitive function
Improved memory and enhanced ability to work through difficult tasks
More mental motivation, endurance and productivity if used during tasks

Keep in mind that this is my personal experience (and the experiences of a couple of clients). There really is no guarantee that you’ll experience the same results, but it’s worth a try if you’re sick and other therapies aren’t improving your brain function.

Combining Oxygen Therapy with Other Therapies

I also combine oxygen therapy with other therapies and supplements for their synergistic effects.

Researchers have found that combining normobaric oxygen therapy with the following therapies leads to better results (57-59):

Exercise – Exercise with oxygen therapy (EWOT) is typically done with a full mask. But I simply use a nasal canula. My integrative doctor recommended AGAINST wearing a full mask when doing EWOT. I use this indoor stationary bike.
Low-level laser/light therapy (LLLT)– I find I get even more positive effects if I combine oxygen therapy with low-level laser/light therapy (LLLT). My doctor combines the two as well. You can read more about LLLT here.
Methylene blue – Normobaric oxygen therapy and methylene blue work better together at improving outcomes after stroke than either alone. I sometimes take methylene blue, particularly if I'm sleep deprived or within a high-EMF area.
N-Acetyl-Cysteine (NAC) – Normobaric oxygen therapy has been shown to extend the neuroprotective effects of n-acetyl-cysteine (NAC). I take 250 mg of NAC daily.
Melatonin – Melatonin and oxygen therapy work better together at supporting brain health than either alone. Sometimes I use my oxygen concentrator at night before bed, along with melatonin supplementation and/or blue blocking glasses that naturally increase my body’s production and release of melatonin.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/23317164

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5234199/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023418/

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110143/

(5) https://www.ncbi.nlm.nih.gov/pubmed/28931617

(6) https://www.ncbi.nlm.nih.gov/pubmed/25804925

(7) https://www.ncbi.nlm.nih.gov/pubmed/27177548

(8) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(9) https://www.ncbi.nlm.nih.gov/pubmed/19922270

(10) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(12) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(13) https://www.ncbi.nlm.nih.gov/pubmed/9600580

(14) https://www.ncbi.nlm.nih.gov/pubmed/8740047

(15) https://www.ncbi.nlm.nih.gov/pubmed/18322865/

(16) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(17) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(18) https://www.ncbi.nlm.nih.gov/pubmed/9862412

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(20) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(21) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(22) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(24) https://www.ncbi.nlm.nih.gov/pubmed/15522765

(25) https://www.ncbi.nlm.nih.gov/pubmed/15684544

(26) https://goo.gl/h9o5Aj

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(28) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(29) https://www.ncbi.nlm.nih.gov/pubmed/17662686/

(30) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(31) https://www.ncbi.nlm.nih.gov/pubmed/17053947/

(32) https://www.ncbi.nlm.nih.gov/pubmed/17395994/

(33) https://www.ncbi.nlm.nih.gov/pubmed/18569150/

(34) https://www.ncbi.nlm.nih.gov/pubmed/20080151

(35) https://www.ncbi.nlm.nih.gov/pubmed/16678926

(36) https://www.ncbi.nlm.nih.gov/pubmed/15929498

(37) https://www.ncbi.nlm.nih.gov/pubmed/15627418/

(38) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(39) https://www.ncbi.nlm.nih.gov/pubmed/19429029/

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(41) https://www.ncbi.nlm.nih.gov/pubmed/22285726

(42) https://www.ncbi.nlm.nih.gov/pubmed/26416428

(43) https://www.ncbi.nlm.nih.gov/pubmed/25804925

(44) https://www.ncbi.nlm.nih.gov/pubmed/28931617

(45) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110139/

(46) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146175/

(47) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110139/

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5510296/

(49) https://goo.gl/m2CbrR

(50) https://www.ncbi.nlm.nih.gov/pubmed/19922270

(51) https://www.ncbi.nlm.nih.gov/pubmed/15627418/

(52) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(53) http://www.sciencedaily.com/releases/2013/12/131202121536.htm

(54) https://jlb.onlinelibrary.wiley.com/doi/abs/10.1189/jlb.0912462

(55) https://www.ncbi.nlm.nih.gov/pubmed/11258587

(56) https://www.ncbi.nlm.nih.gov/pubmed/11258587

(57) https://www.ncbi.nlm.nih.gov/pubmed/27458543

(58) https://www.ncbi.nlm.nih.gov/pubmed/27177548

(59) https://www.ncbi.nlm.nih.gov/pubmed/26416428

Terms and Conditions

Affiliate Disclosure

Disclaimer

How to Fight Alzheimer's Disease with Intranasal Insulin

February 4, 2024 Jordan Fallis

A woman spraying insulin up her cose with an intranasal bottle.

Today I want to discuss "intranasal insulin", a cutting-edge therapy that could help a lot of people.

Neurologists and psychiatrists tend to undervalue the impact of hormones originating outside the brain.

Until modern medicine treats the entire body as one unified system, people will continue to lose faith in conventional practitioners and look elsewhere for solutions to their chronic brain and mental health problems.

As Dr. Suzanne Craft, Ph.D, Professor of Gerontology and Geriatric Medicine, explains:

“People are now starting to understand the critical interaction between the brain and the body and that many of the peptides and hormones produced in the body have very substantial roles to play in the brain. I think we’re at the beginning of a very exciting era in which we’re going to be able to start putting together these systems to understand Alzheimer’s disease, which is clearly a disease of the entire organism, not just of the brain.”

Insulin is one of the hormones that significantly affects brain function.

It's been shown to pass the blood-brain barrier and act on insulin receptors directly within the brain (3, 4).

Not only does our body produce and release it, but it can also be taken as a medication, particularly for the treatment of diabetes (1, 2).

Researchers have found that insulin has “neurotrophic, neuromodulatory, and neuroprotective effects” by:

Promoting neuronal growth;
Regulating the levels of certain neurotransmitters;
Increasing brain energy levels (ATP in your mitochondria);
Increasing blood flow in the brain;
Preventing dopaminergic neuron loss;
Reducing inflammation in the brain; and
Protecting against oxidative stress in the brain by restoring antioxidants and energy metabolism (5-13).

“In the brain, insulin has a number of roles to play. It promotes glucose uptake in the neurons of the hippocampal formation and the frontal lobes, areas that are involved in memory. Insulin also strengthens the synaptic connections between brain cells, helping to form new memories. In addition, insulin regulates the neurotransmitter acetylcholine, which plays an important role in learning and memory.”

— Dr. Suzanne Craft, Ph.D

So, it clearly does a lot in the brain, and research shows that it can be therapeutic for a number of mental health conditions, particularly Alzheimer’s disease.

In a new therapeutic approach, commercially-available insulin (Novalin R) is prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support brain and mental health.

Dr. William Banks, Professor of Internal Medicine and Geriatrics, says there are more than 100 different intranasal compounds that are being tested for the treatment of Alzheimer’s disease.

“Intranasal insulin” is just one of them, and it’s one of the more promising ones, as it’s been reported to significantly enhance memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

The Link Between Alzheimer’s Disease, Insulin and Diabetes

Many of the brain health experts I’ve talked to are convinced that Alzheimer’s disease should actually be called "Type 3 diabetes".

This is because diabetes and insulin are closely linked to cognitive decline and dementia.

Many studies show that diabetes is associated with an increased risk of cognitive dysfunction, and people with diabetes are 2 to 3 times more likely to be diagnosed with Alzheimer’s disease and mild cognitive impairment than non-diabetics (14-21).

Researchers have also found that insulin declines in the brain as people age, and patients with Alzheimer’s disease often have insulin resistance and reduced levels of insulin in their brains (25-30)

But what if insulin deficiency is detected in the brain, and then insulin is supplied to the brain, could neurodegeneration and the development of dementia be prevented? And could the progression of existing Alzheimer’s disease be halted?

The answers to these questions appears to be yes:

Diabetic patients who take insulin have improved memory and reduced rates of Alzheimer’s disease;
Elderly diabetics who take insulin have less severe Alzheimer’s disease compared with non-diabetics;
Insulin improves cognition and memory in people with Alzheimer’s disease; and
Insulin prevents and reverses brain degeneration and cognitive impairment in diabetic animals (22-24).

Check out the below video to learn more from one of the leading researchers in the field:

Cutting-Edge Research Shows That Intranasal Insulin Improves Cognition and Memory

The intranasal route of insulin administration provides direct access to the cerebrospinal fluid and brain.

This allows insulin to directly enter the brain from the nose, and bind to receptors within specific areas of the brain that are involved in memory and cognition (42).

“Insulin receptors in the brain are found in high densities in the hippocampus, a region that is fundamentally involved in the acquisition, consolidation, and recollection of new information. ”

An increasing amount of research has been published over the last ten years, demonstrating that intranasal insulin can significantly improve cognition, attention, memory and overall brain function in people with mild cognitive impairment and Alzheimer’s disease (31-33, 38-39, 43-45).

In fact, there are over 30 randomized, double-blind, placebo-controlled trials showing that it’s effective at improving memory, learning and cognitive performance in humans (34-37).

Illustration of how intranasal insulin works.

Yet most people aren’t aware of it, and doctors aren’t prescribing it, while millions of people suffer from dementia.

One study found that it improved objective biomarkers of neurodegeneration, including amyloid deposits and tau pathology, in people with Alzheimer’s disease within a few months. In the group of patients that didn’t receive intranasal insulin, brain function continued to deteriorate (40).

In another study, researchers gave intranasal insulin to 104 adults with mild cognitive impairment or Alzheimer’s disease. At the end of the 4-month study, the participants who received insulin had significantly better memory and cognitive function compared to the group who didn’t receive insulin (41).

The researchers also found that the improvements in cognition were correlated with improvements in objective biomarkers, and concluded that “intranasal insulin therapy can help to stabilize, slow, or possibly even reverse the course of Alzheimer’s disease (41).

Because of the promising research so far, the US government is currently funding a two-year long clinical trial to see if intranasal insulin will help 240 people with Alzheimer’s disease. Results from the Study of Nasal Insulin in the Fight Against Forgetfulness (SNIFF) are expected to be released in 2017.

And intranasal insulin doesn’t just help elderly people with dementia. It’s also been shown to improve memory in younger, healthy individuals (46-51).

Intranasal Insulin and Other Brain and Mental Health Disorders

Alzheimer’s disease isn’t the only brain and mental health condition that can benefit from intranasal insulin.

Here are some others:

ADHD and drug addiction – Insulin affects dopamine, which is a neurotransmitter linked to both these conditions (52).
Depression, anxiety and anger – In one study, 38 healthy people took intranasal insulin for 8 weeks and experienced enhanced mood, increased self-confidence and reduced anger. Another study found that it affected heart-rate variability (53, 59).
Stroke – Researchers point out that “intranasally administered insulin possesses many of the ideal properties for acute stroke neuroprotection” (54, 62).
Bipolar disorder – One study found that intranasal insulin significantly improved executive function in patients with bipolar disorder (55).
Neurodevelopmental disorder – Two studies have found that intranasal insulin improves cognition, autonomy, motor activity, nonverbal communication, social skills and developmental functioning of children and adults with a rare neurodevelopmental disorder (Phelan-McDermid syndrome) (57, 58).
Overall brain function – “Intranasal insulin appears to restore complex neural networking in the direction of normalization”. In other words, it seems to “reboot” the brain (56).
Parkinson’s disease and Down Syndrome – There is no evidence for this yet but there are ongoing trials looking into whether intranasal insulin could help people with these conditions (60, 61).

Safety of Intranasal Insulin and How to Try It Yourself

Numerous studies show that intranasal insulin is incredibly safe and does not cause any significant adverse side effects. The only minor side effects I came across were dizziness, nose bleeding and mild rhinitis, but these were rare (63-65).

This is because unlike regular insulin administration, intranasal insulin only affects the nose and brain. It doesn’t enter the bloodstream, change insulin levels throughout the entire body, or cause low blood sugar (66-83).

Overall, I believe the benefits outweigh the risks and it’s worth trying, especially if you’re struggling with mild cognitive impairment or early Alzheimer’s disease. It may be another decade or more until the research trickles down and reaches your doctor’s office. Research shows that it takes about 17 years for new scientific evidence to be implemented in clinical practice.

However, I’m not a doctor and you should definitely talk to your doctor about this if you’re considering trying it. If you have an open-minded doctor, perhaps they will support you in trying it. Don’t be surprised if they dismiss the idea entirely though.

With that said, you can easily and legally buy insulin yourself. It’s available over the counter without a prescription at any pharmacy (in the US and Canada). Pharmacists hold it behind the counter and you just have to walk up and ask for “Novolin R.” In Canada, it’s called “Novolin Toronto.”

It’s that simple. You don’t need to provide personal identification or sign anything. It costs about $30.

After that, you can get a nasal spray bottle - like this one or this one.

Then, use pliers to carefully remove the rubber cap from the insulin vial, and pour the insulin into the spray bottle.

At this point, you’re ready to use it. Make sure to keep it in the fridge when you're not using it.

Again, I’m not a doctor. So talk to your doctor about this before trying it. But I feel this is worth sharing and writing about considering it has massive potential to help many people who are struggling day-to-day.

Dosage

Each spray from the nasal bottle is 0.1mL or 10IU of insulin.

Dosages in human studies range from 10IU to 160IU (1 to 16 sprays) daily.

In the longest lasting study, participants took either 20 IU (2 sprays) or 40IU (4 sprays) of insulin daily for four months (86).

So, if you’re going to try it, I wouldn’t take more than 40IU (4 sprays) for longer than 4 months.

However, participants in the ongoing SNIFF trial have been taking intranasal insulin for more than one year, so once the results from that study are released in 2017, my recommendation may change.

Overall, self-experimentation is necessary to find the correct dosage that works best for you.

Conclusion

Intranasal insulin is a very impressive and exciting substance, and the lack of side effects is encouraging.

If you’re looking to improve your memory and brain function and avoid Alzheimer’s disease, it’s definitely worth considering and talking to your doctor about it.

An elderly man sprays intranasal insulin up his nose.

All that’s needed is:

Novalin R (US) or Novalin Toronto (Canada)
Nasal spray bottle
Pliers

I’m aware that this might be little bit “out there” for some people, but I think it has the potential to help a lot of people reach optimal brain and mental health.

Please share with anyone who is struggling with cognitive impairment or the early signs of dementia because it isn't a very well known treatment.