The Remarkable Antioxidant That Can Help Treat 6 Mental Illnesses

October 8, 2024 Jordan Fallis

Silhouette of man, other person adding missing piece to puzzle.

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

That was it.

I was left in the dark.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Here are some possible explanations for its effectiveness:

NAC has anti-inflammatory properties, and inflammation has been linked to depression and other mental health disorders (12, 13).
NAC has also been shown to successfully cross the blood-brain-barrier and raise glutathione levels in the brain. Low levels of glutathione in the brain have been linked to a number of psychiatric disorders (8-11, 17-19, 24).
High levels of oxidative stress have been identified in the brains of patients with a variety of psychiatric illnesses. Increasing brain glutathione by supplementing with NAC can help reduce this oxidative stress and protect neurons from oxidative damage (20-23, 25).
Lastly, NAC may be having beneficial effects on patients by reducing glutamate, a major excitatory neurotransmitter in the brain that can lead to overstimulation (14-16, 26).

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

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

Depression and Bipolar Disorder

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

A randomized controlled trial examined 149 individuals with moderate depression. They received two grams of NAC or placebo. Before treatment, the estimated mean depression score was 19.7. At the end of the 8-week study, the score had decreased to 11.1. Individuals who received NAC witnessed improvements in functioning and quality of life (27).
Another randomized controlled trial looked at 75 patients with bipolar disorder. Two grams of NAC or placebo was given for 6 months. At the end of this period, the group who received NAC saw a reduction in their depression and significant improvements in their global, social and occupational functioning. The improvements were rated as “medium to high” and it was concluded that "NAC is a safe and effective augmentation strategy for depressive symptoms” (28).
Several other studies have examined the effects of NAC on bipolar disorder (including mania) and found that two grams of NAC daily significantly improves and even causes a full remission of both depressive and manic symptoms (29-31).

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

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

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

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

Addiction

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

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

In a small study, 13 people abstaining from cocaine were given 2,400 mg of NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine (34). Follow-up studies also showed that NAC reduced desire and interest in cocaine (35, 36).
Smokers voluntarily reduce their cigarette use by around 25% after two weeks of supplementing with 2,400 mg of NAC (37, 65).
And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (38).

Here are 8 other nutrients that can help with addiction.

Obsessive-Compulsive Disorder (OCD)

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

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

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

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

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

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

Autism

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

However, NAC will likely improve some autistic symptoms.

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

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

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

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

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

Schizophrenia

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

Researchers gave 2 grams of NAC to schizophrenic patients during a six-month randomized control trial. The participants who received NAC experienced improvements in their symptoms, and many of them did not experience improvements from other treatments. They demonstrated improvements in insight, self-care, social interaction, motivation, and stabilization of mood. Follow-up studies found similar results (62, 63, 70).
I found one study that explored NAC’s ability to change schizophrenic patient’s electroencephalogram (EEG) synchronicity – a measure of electrical activity within the brain that I discussed in my post about neurofeedback (69).
I also found a case report of a young woman with treatment-resistant schizophrenia who showed significant improvements in symptoms by taking just 600 mg of NAC every day (64).

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

Conclusion

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

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

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

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

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

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

Live Optimally,

Jordan Fallis

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3 Foods That Make Your Brain Work Remarkably Better

April 10, 2024 Jordan Fallis

Certain foods are so nutrient dense and have remarkable therapeutic qualities.

Introducing them into your diet can have a profound impact on your brain and overall health.

Today I’m going to share with you my three of my favourites.

When I started consuming these regularly, I saw improvements in my physical health, which moved the needle in the right direction towards optimal brain and mental health.

An illustration of two brain - one full of fruits and vegetables, the other full of candy and junk food.

1. Turmeric (Curcumin)

Turmeric – the spice that gives curry its yellow colour – may be one of the most powerful foods.

For thousands of years, turmeric has been used medicinally in India. And now today, thousands of high-quality scientific studies have been published, looking into the hundreds of active compounds within turmeric that benefit the body and brain (24).

One of these compounds is curcumin.

Curcumin is the most heavily researched compound within turmeric.

It’s been shown to have a many medicinal properties, including anti-inflammatory and antioxidant effects.

If you take a high-quality, concentrated source of curcumin, it is able to cross the blood-brain barrier and act as a neuroprotective agent, helping to prevent and treat a wide range of neurological and mental disorders.

Whole turmeric and a bowl of turmeric powder. Curcumin is the main medicinal compound in turmeric.

A number of studies show that curcumin is a natural antidepressant, working significantly better than placebo and working just as well as Prozac in the treatment of “several mood-related symptoms” – but without the severe side effects that come along with medication.

Other research shows that curcumin is effective at fighting major depression by reducing stress hormones and increasing serotonin and dopamine, two neurotransmitters in the brain responsible for emotional wellbeing (26-30, 59-62).

Curcumin has also been shown to help people manage stress and anxiety and overcome trauma. In one study, the curcumin reduced "stress-related depressive symptoms" in animals exposed to chronic stress. In other words, it made them more resilient (31).

And a ground-breaking 2015 study demonstrated that curcumin can prevent new traumatic memories from being stored in the brain, and can remove “fear memories” already existing in the brain. The researchers suggested that curcumin should be seriously considered as a treatment for post-traumatic stress disorder (32).

“This suggests that people suffering from post-traumatic stress disorder and other psychological disorders that are characterized by fearful memories may benefit substantially from curcumin.”

— Dr. Glenn Schafe, PhD, Hunter College

Lastly, curcumin powerfully protects the aging brain, improves attention and memory in older individuals, and prevents and delays the development of Alzheimer’s.

In fact, seniors in India who eat turmeric regularly have the lowest rate of rate of Alzheimer’s in the world (33, 34, 58, 66).

How Can A Spice Possibly Treat Mental Illness?

Almost every chronic disease – including depression, anxiety, PTSD and Alzheimer’s – has been linked to chronic, low-level inflammation. People with clinical depression in particular have been shown to have 30 percent more brain inflammation than the general population (35-38).

And curcumin has potent anti-inflammatory effects. Many researchers point to this as the main reason why the compound is so beneficial for people suffering from these diseases (39- 45).

“Despite what has been previously believed, depression is not all about brain chemicals such as serotonin. Our findings support consistent research that depression is associated with increased inflammation and oxidative stress and it can be treated with an agent that has anti-inflammatory and antioxidant properties. There is now increasing support for the antidepressant effects of curcumin, with a previous study demonstrating curcumin to be as effective as a pharmaceutical antidepressant for the treatment of depression.”

— Dr. Adrian Lopresti, PhD, Clinical Psychologist and senior researcher at Murdoch University

Curcumin also increases the amount of omega-3 fatty acids in the brain. It does this by increasing enzymes that enhance the synthesis of docosahexaenoic acid (DHA) from its precursor alpha-linolenic acid (ALA) (56).

And as I’ve discussed before, ALA is usually poorly converted into DHA, and DHA deficiency is linked to several brain and mental health disorders. So taking both krill oil and curcumin can support the fatty acid composition of your brain.

Another possible explanation is that curcumin boosts Brain-Derived Neurotrophic Factor (BDNF), a protein in the brain that increases the growth of new brain cells, and is linked to improved brain function and a lower risk of mental disease. It's been shown that people with depression and Alzheimer’s have reduced levels of BNDF in their brain (46-50, 31).

Curcumin definitely helped me overcome post-concussion syndrome, and this makes sense considering the research showing that it counteracts cognitive impairment caused by traumatic brain injury. It can also delay and even reverse general deterioration of cognitive function, and may even improve memory and make you smarter (51, 52, 57).

But before you go and start eating lots of turmeric and curcumin, it’s important to know how to take it and in what form.

The Best Form of Curcumin For Your Brain

It is difficult to experience the full therapeutic effects of curcumin by simply eating turmeric. This is because the curcumin content of turmeric is low - only about 3% of turmeric is made up of curcumin (52).

Most of the studies I have referenced use turmeric extracts that contain large amounts of curcumin – more than what you’d be able to consume simply by adding turmeric to your meals. On top of this, curcumin is very inefficient at absorbing into the bloodstream and reaching the brain. Luckily, science and technology has been able to concentrate significant amounts of curcumin into supplement form and increase its bioavailability (54, 55).

There are several different patented forms of “bioavailable” curcumin and I’ve tried most of them. But I didn’t notice a significant effect from most of them, making me think that they are not actually “bioavailable”, or at the very least, they aren’t able to cross the blood-brain barrier effectively and reach the brain.

But I did notice a difference from this form of curcumin.

Based on my experience and research, it is the most effective form of curcumin for the treatment of brain and mental disorders, as it’s formulated in a way that enables the active ingredients to cross the blood-brain barrier. Other “bioavailable” forms of curcumin will likely still affect the rest of the body, but not the brain.

That’s why I recommend it. It is one of my favourite supplements and since it is a fat soluble, I take it every day with a fatty meal.

2. Coconut Oil (MCTs and Ketones)

Coconuts are largely made up of saturated fat, and since the 1950s, there has been a war on saturated fat (5).

As a result, coconut oil has been vilified and blamed for clogging arteries and causing heart disease.

But, as I’ve discussed before, saturated fat is actually harmless. It appears to be “common knowledge” that it's bad for us and should be avoided, but this is a myth that has been disproven over and over (3, 4, 6, 7).

In fact, when people make coconut a big part of their diet, they have lower rates of heart disease, stroke and other chronic diseases (1, 2, 9).

And fats, particularly the ones from coconut oil, are crucial for optimal brain and mental health. The brain is 60% fat and the integrity of your brain cell membranes depend on high-quality dietary fat (8).

“ The low-fat approach to eating hasn’t helped us control weight or become healthier. Detailed research — much of it done at Harvard — shows that the total amount of fat in the diet isn’t really linked with weight or disease.”

— Harvard School of Public Health

I used to eat coconut oil every day. But I actually don’t eat as much anymore because I got sick of its taste. Knowing it was healthy for me, I actually ate way too much that I actually started to despise the taste of coconut.

But coconut oil also contains medium-chain triglycerides (MCT). MCTs are fatty acids of a smaller length that are easily digested in the body, and quickly metabolized into ketones by the liver. Ketones are an alternative source of fuel, which can quickly recharge the brain’s malfunctioning cells and improve cognitive function in susceptible individuals. The ketones that result from supplementing with pure MCT oil readily cross the blood-brain barrier and provides instant energy to brain cells (10, 21).

I used to supplement with 1-2 tablespoons of pure MCT oil every morning.

I now take an exogenous ketone supplement that quickly puts me into a ketogenic state and immediately increases my mental clarity. It works better than coconut oil and MCT oil, and it gives my brain a steady supply of ketones and energy to start my day.

Research is accumulating in support of ketones, coconut oil and its MCTs.

Researchers have labelled coconut oil an “anti-stress and antidepressant nutritional oil” after finding that it can reduce stress and depression by increasing antioxidants in the brain (11).

And high-fat diets and ketones can help slow down aging in the brain by repairing cell damage, which can help treat memory loss, dementia, mild cognitive impairment, Alzheimer’s, Parkinson’s, stroke, epilepsy and traumatic brain injury (12, 16-20).

And you don’t have to wait days or months to witness the neuroprotective benefits.

One study in the journal Neurobiology of Aging showed significant cognitive and memory improvements within 90 minutes of taking MCT oil (13).

It’s quite possible that these brain and mental health benefits may stem from ketone production, the MCTs within coconut oil, and/or coconut oil’s anti-inflammatory and antioxidant properties (14, 15).

Bacteria, viruses, inflammation and our immune system also impact the health of our brains, and lauric acid, one of the saturated fatty acids found in coconut oil, has antibacterial, antiviral, antifungal, and immune-boosting properties (22).

Caprylic acid, another main fatty acid in coconut oil and MCT oil, improves circulation, has anti-aging properties and can help treat Alzheimer's (23).

And you don’t need to stick with coconut oil.

Coconut milk, water and meat are other ways to get the benefits of coconut and MCT oil.

Or you can simply take ketones to experience the fastest and most powerful beneficial effects.

3. Organ Meats (Beef Liver)

Organ meats are nutritional powerhouses.

Traditional cultures recognized this and have consumed them for thousands of years.

Unfortunately, we hardly we eat them today.

In some traditional cultures, they only ate the organ meats. They threw away muscle meat or gave it to the dogs. And that's obviously the opposite of what we do today. The thought of throwing away a lean piece of steak to your dog seem insane. But muscle meat just isn't as nutritious as the rest of the animal.

And if you look at predatory animals, after they kill their prey, they instinctively start eating the organs first, saving the muscle meat for later.

In one of my favourite books called Deep Nutrition: Why Your Genes Need Traditional Food, Dr. Catherine Shanahan recommends the consumption of organ meats for optimal gene function.

Beef liver in particular is incredibly nutrient dense. It’s nature multivitamin, containing more nutrients, gram for gram, than any other food. It’s actually a superfood. And I don’t like using the word "superfood". But beef liver actually fits the definition of a superfood, especially if it’s coming from grass-fed cows.

We hear over and over that fruits and vegetables are so nutritious. And they are. They should definitely make up a large part of your diet, as they include higher amounts of phytonutrients compared to animal foods. But when it comes to vitamins and minerals, fruit and veggies pale in comparison to organ meats such as liver.

Liver has almost everything in it that you need for optimal brain and mental health (63):

An excellent source of high-quality protein and amino acids
Omega 3 fatty acids
Vitamin C
Minerals such as zinc, potassium, magnesium, phosphorous, manganese, iron and chromium, some of which are very important for cognitive function and overall brain health.
Fat soluble vitamins A, D, E, K. Liver is the most concentrated source of retinol (preformed vitamin A) found in nature.
All of the B vitamins, including choline, B12 and folate, which support methylation, a biochemical process that is very important for robust and vibrant brain and mental health. Liver has 17 times more vitamin B12 than regular ground beef (64).

That’s why I recommend people throw away their multivitamin and eat liver instead. The great thing about organ meats such as liver is that they're much cheaper than muscle meat. So you actually save money by purchasing the healthiest part of the animal.

And if you can’t find high-quality grass-fed liver in your area or don’t like the taste of liver, I recommend raw beef liver powder in capsule form. I can’t stand the taste of liver, so I take 4 capsules every day.

Some people object to eating liver, as they believe the liver filters and stores toxins in the body. But the liver doesn't store toxins. It neutralizes them, and then they are flushed out of the body. Toxins that the body can't eliminate often accumulate in the fat of the animal, not the liver. That's why I recommend eating lean meats if you aren't eating organic, grass-fed meats. You don't really want to be eating the fat (or organs) of sick, conventional animals.

Another objection is that it contains animal fat and cholesterol. But as I've discussed before, saturated fat and cholesterol are not bad for your health. This is a huge myth.

Other than liver, you can also try incorporating other organs into your diet, including beef kidney, tongue, heart and even brain into your diet.

That's right, brain.

Some traditional cultures believe “like supports like” and eating the organs of a healthy animals supports the organs of the eater. So it’s possible that eating the brains of healthy animals could support the health of your own brain. And this would make sense since cow brain is full of healthy omega-3 fats and B12, which help fight depression, fatigue and cognitive decline.

Conclusion

Nutrient-based medical treatments used to be the norm.

Unfortunately, the general public is now convinced that pharmaceutical medicine is their only option.

But it’s not.

Food-based interventions work and they helped me get better.

And despite all the research demonstrating the powerful medicinal properties of these foods, the pharmaceutical industry and conventional medicine seem to ignore them.

They’re found in millions of kitchens around the world, so they lack exclusivity and therefore profitability.

They threaten the status quo and pharmaceutical industry revenue.

Unless they can be transformed into patented substances, the pharmaceutical industry doesn’t have a financial incentive to research and promote them to physicians.

Unless an investor is willing to pay millions of dollars upfront to pay for multi-phased, double-blind, randomized control trials, they will never be approved for clinical practice and prescribed by your doctor.

You don’t have to wait around for all of this to happen.

You can take control of your own brain health and try them yourself:

Coconut oil, MCT oil and/or ketones
Curcumin
Grass-fed beef liver or desiccated liver supplements

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

Live Optimally,

Jordan Fallis

Connect with Me

References:

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25 Powerful Ways to Boost the Mitochondria in Your Brain

February 20, 2024 Jordan Fallis

It’s becoming increasingly clear that chronic mitochondria dysfunction is one of the main underlying factors that contributes to poor brain function and mental illness.

Mitochondria are unique structures within every cell of your body. You have trillions and trillions of them, making up approximately 10% of your total body weight.

Mitochondria are considered the “powerhouses of the cell,” generating most of the energy in your body by converting nutrition into adenosine-5’- triphosphate (ATP). ATP is your body’s main source of cellular fuel. You are constantly using it, and your brain needs enough of it to work properly (106-107).

Along with your gut bacteria, your mitochondria are critically important and need to be supported to overcome depression and anxiety, and reach optimal brain and mental health.

Mitochondria are especially abundant in your brain cells and involved in many important biological processes in the brain, including the regulation of free radicals and neurotransmitters.

In fact, monoamine oxidase (MAO), the enzyme responsible for the metabolism of monoamine neurotransmitters, is localized within the outer mitochondrial membrane (91-93).

So not surprisingly, numerous studies show that there is a correlation between impaired mitochondrial function in the brain and many psychiatric and neurodegenerative diseases, including:

Bipolar disorder
Major depressive disorder
Multiple sclerosis
Parkinson’s disease
Alzheimer's disease
Chronic fatigue syndrome
Schizophrenia
Psychosis
Panic disorder
Social anxiety
Generalized anxiety and other stress-related diseases (82-90, 94-100, 102-104).

In fact, some researchers are convinced that mitochondrial dysfunction is involved in almost every chronic disease (108-110).

Mitochondria dysfunction decreases ATP energy production and increases oxidative stress, which are commonly found in the brains of people suffering from brain and mental health disorders.

Cognitive symptoms of mitochondrial dysfunction can also include impairments in attention, executive function and memory (105).

Unfortunately, a number of psychiatric drugs damage the mitochondria and worsen the dysfunction.

But luckily, there are ways to halt and reverse mitochondrial decay.

Below are a number of strategies I’ve used over the years to support my mitochondria.

Supplements and lifestyle changes can improve mitochondrial health by increasing the availability of proteins needed for ATP production.

They also act as antioxidants, assisting the mitochondria in reducing oxidative stress.

Some of the following lifestyle changes and supplements can also increase the number of mitochondria present within the cell.

And you can start using them today to regain optimal brain and mental health.

1. Eat Nutrient-Dense, Whole Foods

Dr. Terry Wahls standing in front of her wheelchair.

Eating lots of fresh, nutrient-dense whole foods is one of the most impactful actions you can take to power your mitochondria.

In order to thrive, your mitochondria need phytonutrients, antioxidants, healthy fats and proteins.

Dr. Terry Wahls, MD, clinical professor of medicine at the University of Iowa, is a leading expert on the relationship between nutrition and mitochondrial health.

She was diagnosed with multiple sclerosis (MS) more than a decade ago but reversed the neurodegenerative brain disease by repairing her mitochondria with an intensive nutritional strategy.

She outlines how she recovered her health in her book The Wahls Protocol.

Research on her protocol shows that patients witness a “significant improvement in fatigue” (67).

She recommends eating six to nine cups of vegetables and fruits every day, including green veggies (kale, spinach), brightly colored vegetables (beets, carrots, peppers), and sulfur-rich veggies (broccoli, cauliflower).

My Free Grocery Shopping Guide for Optimal Brain Health contains a bunch of foods that you should be eating on a regular basis for optimal mitochondrial health.

Dr. Wahls also has a fascinating TED talk that you can watch if you're interested in learning more.

2. Avoid Certain Foods and Ingredients

Pizza, burgers and fries. Fast, processed food impairs mitochondria health.

Eating poor-quality foods can also wear down your mitochondria.

Your mitochondria were not designed to deal with our current food environment and lifestyle habits.

That’s why you should avoid refined sugars, processed flours, industrial oils and trans fats. They can damage your mitochondria and prevent them from properly producing energy.

Dr. Wahls also recommends you avoid all gluten, dairy and soy products for optimal mitochondrial health.

I personally feel much better avoiding them completely as well.

3. Eat More Essential Fats

Healthy fats, including omega-3 fatty acids, help build and strengthen the membranes of your mitochondria. They’ve also been shown to improve mitochondrial function in the brain (5-7).

That’s why Dr. Wahls recommends eating organic grass-fed beef or wild-caught fish, such as salmon, every day.

Avocados, nuts, seeds, coconut and olive oil are also rich in healthy fats.

Supplementing with krill oil is another excellent option.

4. Exercise

Not surprisingly, exercise strengthens your mitochondria by increasing oxygen and blood flow and activating biochemical pathways that produce new mitochondria (8).

Runners have more high-functioning mitochondria than non-runners, and strength training and high-intensity interval training also increase the number of mitochondria and improve the efficiency of your existing mitochondria (9, 10).

Many experts recommend exercise for brain health.

Exercise can also increase brain-derived neurotrophic factor (BDNF).

5. Low-Level Laser Therapy (LLLT)

Vielight LLLT device boost mitochondria functioning.

Low-level laser therapy (LLLT) is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them heal and function better.

There is strong evidence to suggest that LLLT supports the mitochondria.

Research shows that LLLT reduces oxidative stress and increases the production of ATP energy in mitochondria (39, 40).

These mitochondrial benefits have also been seen directly within the brain.

Studies show that LLLT increases mitochondrial activity within brain cells, and this leads to beneficial effects in behaviour (41).

LLLT treatment has also been shown to increase the number of mitochondria, and mitochondrial oxygen usage, within the brain (42, 43).

I use these two LLLT devices myself at home to support my mitochondria and boost my brain function:

Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. I shine it on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.
Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light that I’ve now been using regularly. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125).

You can learn more about LLLT in this post.

You should also limit your exposure to artificial blue light, as excessive blue light exposure can also wear down your mitochondria. You can learn more about the risks of too much blue light in this post.

6. Resveratrol

Resveratrol is a beneficial antioxidant compound found in grapes and red wine.

Not only does it increase BDNF levels, but it also activates the SIRT1 gene. This gene triggers a number of positive biochemical reactions that protect and improve the functioning of your mitochondria. Caloric restriction and intermittent fasting also trigger the SIRT1 gene (11-13).

In 2006, Harvard researchers found that resveratrol increases lifespan by protecting the mitochondria (14).

That’s why I take resveratrol every day and will continue to do so for the rest of my life.

Resveratrol is included in the Optimal Energy supplement.

7. Caloric Restriction and Intermittent Fasting

Restricting your calories is one the best actions you can take to improve mitochondrial function.

Studies show that eating less food reduces the demand and damage on your mitochondria.

But reducing calories is tough to do and absolutely no fun.

That’s why I fast intermittently instead.

Fasting activates your mitochondria and triggers autophagy, which is an intracellular process that essentially allows your mitochondria to clean themselves by removing unwanted and damaged debris, proteins and reactive oxygen species (1, 2, 4).

This process has been shown to reduce the risk of cancer, Parkinson’s disease and Alzheimer’s disease (3).

8. Nicotinamide Adenine Dinucleotide (NADH)

NADH is a naturally-occurring compound found in the cells of all living organisms.

It plays a key role in the production of energy within the cell and is highly concentrated within your mitochondria (45).

Depletion of NADH has been linked to a number of diseases, including depression, chronic fatigue syndrome, Alzheimer’s and Parkinson’s.

But stabilized oral NADH has been shown to improve all of these conditions (46, 47, 48).

Although I don’t take it anymore, I’ve witnessed a beneficial effect from supplementing with NADH.

LLLT is also known to increase NADH in your mitochondria.

Check out this article for other ways to increase NAD.

9. Ketogenic Dieting

A ketogenic diet is a very low-carb diet.

When you restrict carbohydrate-rich foods, your body enters ketosis.

Ketosis is a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose (36).

Ketones are an alternative source of energy for your brain cells and they support your mitochondria.

When your mitochondria are dysfunctional, following a ketogenic diet can be an effective strategy to fuel the mitochondria.

“When mitochondria are fueled by ketones instead of glucose, their ability to produce ATP is enhanced and free-radical byproducts are reduced.”

— Dr. Jong Rho, MD, Professor of Pediatrics and Clinical Neurology at the Alberta Children’s Hospital

Ketogenic diets may help treat many different brain and mental health diseases including Alzheimer’s, Parkinson’s, epilepsy and autism.

Exogenous ketones can also help you get into ketosis and experience the mitochondrial-boosting effects of ketones very quickly.

10. B Vitamins

B vitamins play an essential role in maintaining mitochondrial function.

In fact, your mitochondria will be compromised if you have a deficiency of any B vitamin (37).

Deficiency is more likely if you take certain medications.

Vitamin B1, B2, B3, B5, B6 and B12 are all included in the Optimal Energy supplement for this reason.

11. Ribose

Ribose is a five carbon sugar created naturally by your body.

Even though it’s a sugar, research suggests it does not raise blood sugar levels.

Instead, your body stores it in the mitochondria (49, 50).

Ribose is used by the mitochondria to produce ATP and if you don’t have enough, you’ll experience low energy (51).

Chronic stress can deplete ribose, and certain conditions have been linked to chronic ribose deficiency, including depression and chronic fatigue syndrome.

That’s why I recommend people supplement with ribose if they struggle with these disorders because it can help reduce mental and physical lethargy (52, 53).

Ribose is also included in Optimal Energy.

12. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is an antioxidant molecule found in every cell of your body.

It’s particularly concentrated in the mitochondria, playing a key role in the production of energy.

It also protects the mitochondria from oxidative damage.

Without CoQ10, your body cannot synthesize ATP because CoQ10 is an essential component of the mitochondrial electron transport chain.

Many doctors are unaware that CoQ10 is an excellent treatment for many brain health issues, including depression, chronic fatigue syndrome, and Alzheimer’s disease.

Low levels of CoQ10 can cause brain fog, mental fatigue, difficulty concentrating, memory lapses, depression and irritability (68-70).

Researchers have found that CoQ10 levels are significantly lower in the depressed patients (71).

Unfortunately, chronic oxidative stress and medications can further deplete CoQ10.

But supplementing with CoQ10 can increase your mitochondrial energy production and reduce symptoms of depression and chronic fatigue (71).

Food sources with high natural concentrations of CoQ10 include organic red palm oil and grass-fed beef heart (72, 73).

But supplementing with it will give you a more significant mitochondrial boost.

13. Pyrroloquinoline quinone (PQQ)

Pyrroloquinoline quinone (PQQ) is a vitamin-like enzyme and potent antioxidant found in plant foods.

It has a wide range of brain health and mitochondrial benefits.

It’s been shown to preserve and enhance memory, attention, and cognition by protecting the mitochondria from oxidative damage.

It also promotes the growth of new mitochondria in the brain (56-59).

Since it helps grow new mitochondria, it may help you if you suffer from depression, since fewer mitochondria have been found in people with depression (63).

Reactive nitrogen species (RNS) and reactive oxygen species (ROS) cause severe stress on brain cells and mitochondria.

PQQ has also been shown to suppress RNS and ROS (60-62).

Researchers have also found that supplemental PQQ can be neuroprotective by increasing mitochondrial activity levels (64-66).

I personally never really noticed much of anything from PQQ. So I don’t take it anymore and didn’t include it in Optimal Energy.

14. Magnesium

Magnesium is a vital mineral within your body.

Mitochondria are considered magnesium “storage units” because they hold onto a lot of your body’s magnesium.

Magnesium also protects the mitochondria and plays a role in the production and transfer of ATP within the mitochondria.

And research shows that if you have a deficiency in magnesium, your brain cells will have fewer mitochondria, and they will be less healthy (54, 55).

This is just another reason to supplement with magnesium every day.

15. Carnitine and Alpha Lipoic Acid

Scientific representation of brain and brain blood flow.

Carnitine is an amino acid that improves mitochondrial activity and plays an important role in energy production.

It’s known to transport fatty acids directly into the mitochondria of your brain cells.

It’s also required to produce ATP and deficiencies are associated with reduced mitochondrial function in the brain (74).

Supplementing with carnitine makes it easier for fatty acids to cross your blood-brain barrier and nourish the mitochondria within your brain. This can improve your mood, memory and energy levels.

Several studies show that carnitine eases depressive symptoms and improves quality of life in patients with chronic depression (75-78).

And individuals with autism often have reduced levels of carnitine within their brain (79).

Carnitine is synergistic with Alpha Lipoic Acid (ALA), meaning that when you take them together, they are more effective at supporting the mitochondria in your brain.

ALA is a mitochondrial enzyme and antioxidant. It is fat soluble and can easily cross your blood-brain barrier.

It’s been shown to improve cognition by reducing oxidative stress in the brain.

It also protects existing mitochondria and creates new mitochondria in the brain (80, 101).

Both ALA and carnitine are included together in Optimal Energy.

16. Thiamine

Thiamine, also known as Vitamin B1, is an essential water-soluble nutrient that cannot be made by the body.

It’s used in nearly every cell in the body and it’s especially important for supporting energy levels and mitochondrial functioning in the brain.

It’s also required by nerve cells and other supporting cells in the nervous system.

Research shows that thiamine deficiency induces oxidative stress, resulting in mitochondrial abnormalities in the brain (21-22).

Healthy food sources of thiamine include green peas, beef liver, asparagus, pecans, spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs.

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

Thiamine is also included in Optimal Energy.

17. Creatine

Creatine is a molecule produced in the body and found in foods, particularly meat, eggs, and fish.

Creatine is 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.

Supplementing with creatine can also support the brain.

It's been shown to have neuroprotective effects. It rapidly produces energy to support brain cell function.

Researchers have also found that creatine supplementation improves function of mitochondria in the brain (25).

I personally take creatine powder before workouts.

18. 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.

One reason why is because it protects mitochondria and prevents mitochondrial dysfunction in the brain (111-113).

Curcumin can be found in both Optimal Energy and Optimal Antiox.

19. Malic Acid

Malic acid, also known as malate, is an intermediate of the Krebs cycle.

It’s a key step in the pathway of energy production by the mitochondria.

And it has a number of health benefits because it improves mitochondrial function.

Malate supplementation has been shown to increase the availability of NAD+, which is necessary for producing ATP.

Malate also increases NADPH levels, which is a fundamental antioxidant in the body that promotes mitochondrial function (114).

That’s why I’ve included malic acid in the Optimal Energy supplement.

20. Niacinamide

Niacinamide, also known as nicotinamide, is a vitamin found in foods.

It’s also often taken as a supplement.

Niacinamide is the precursor to NAD+ and therefore supplementation can increase levels of this molecule and improve mitochondrial function.

Researchers have found that niacinamide prevents energy depletion in the brain (115).

It also improves the mitochondrial quality of brain cells by inducing autophagy and causing dysfunctional mitochondria to fragment (116).

21. N-Acetyl-Cysteine

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

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

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

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

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

NAC can also help support your mitochondria.

In one study, NAC treatment for 9 weeks reduced oxidative damage to the mitochondria (117).

And in multiple cell studies, NAC improved mitochondrial function by reducing oxidative stress (118-119).

22. Succinic acid

Succinic acid, also known as succinate, is an intermediate molecule of the Krebs cycle that plays a significant role in the electron transport chain.

It can be purchased as a supplement to boost energy production by the mitochondria.

Succinic acid has been shown to prevent structural and functional damage to the mitochondria caused by oxidative stress (120).

And in brain cells that have mitochondrial dysfunction, succinic acid supplementation improved mitochondrial functioning by increasing glucose and oxygen usage. This led to increased levels of ATP energy (121).

For this reason, succinic acid is in the Optimal Energy supplement.

23. EGCG

Epigallocatechin-3-Gallate (EGCG) is the main polyphenol found in green tea.

It’s been shown to have anti-inflammatory and neuroprotective effects.

EGCG accumulates within the mitochondria and activates a number of proteins related to mitochondrial function (122-124).

I personally drink organic green tea regularly, usually in place of coffee on days when I’m relaxing.

However, it’s important to keep in mind that the body isn't very good at absorbing EGCG 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 dosages 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 (9).

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).

That’s why I take Optimal Antiox every day, and especially whenever I drink some green tea.

24. Citicoline

Citicoline (also known as CDP-Choline) is one of the most bioavailable forms of choline, an essential B vitamin.

You need to get choline from food, but most people do not get enough because very few foods in the Western diet contain high levels of it.

That’s why supplementation is often necessary for optimal brain health.

Citicoline is a supplemental form of choline that has anti-inflammatory and neuroprotective effects.

Research shows that citicoline slows down the aging of mitochondria in the brain (125).

It also significantly enhances mitochondrial energy production and increases ATP levels in the frontal lobe of the brain (125).

Citicoline significantly improves my focus and mental energy.

You can also find some choline in foods such as beef liver and egg yolks, but the effects of Citicoline are much more noticeable and immediate because it quickly passes the blood-brain barrier and supports your brain.

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

25. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.

Ginkgo Biloba is most commonly used to improve brain health because it increases brain blood flow and improves memory, mood, mental energy, and attention in both healthy and unhealthy individuals.

It even reduces the risk of dementia and Alzheimer’s disease!

Researchers have discovered that one of the ways it supports brain function is by improving mitochondrial function and increasing the production of ATP in brain cells (126-127).

It even restores ATP levels after mitochondrial damage (128).

Ginkgo Biloba is included in the Optimal Brain supplement.

Conclusion

Picture of mitochondrion, the energy producer of brain cells.

Paying attention to your mitochondria is crucial for optimal brain and mental health.

Luckily there are a number of dietary and lifestyle habits that can protect and support mitochondrial function.

The following steps will ensure your body and brain have healthier and more abundant mitochondria:

Take Optimal Energy. It’s an all-in-one mitochondrial supplement. It includes the 17 best natural compounds proven to boost mitochondrial functioning in the brain.
Eat nutrient-dense, whole foods, including plenty of fruits and vegetables. Download my free food guide for a shopping list of the best foods to eat.
Avoid refined sugars, processed flours, industrial oils, trans fats, gluten and processed dairy.
Eat organic grass-fed beef and wild-caught fish, or supplement with krill oil.
Exercise
Try LLLT
Restrict calories and/or fast intermittently
Follow a cyclic ketogenic diet and/or take exogenous ketones

If you follow these strategies, there’s no doubt that you can improve your mitochondrial health and naturally restore your mood and energy levels.

Please share this post with one of your friends or family members who you think might benefit from protecting and supporting their mitochondria, because it really is an underappreciated and unknown aspect of optimal brain and mental health.