9 Supplements Proven to Help You Overcome Addiction and Withdrawal

February 4, 2024 Jordan Fallis

I've been dependent on a lot of substances over the years.

When my brain wasn’t working and I struggled with mental illness, it simply made sense to find immediate relief.

I had to rely on substances outside of myself - even if they weren't good for me - until I found better, long-term, sustainable solutions.

I honestly felt like I had no other choice at the time.

And I know there are a lot of people out there grappling with the same problem.

You may feel like you need something to get through the day.

And then something else to fall asleep at night.

Perhaps that’s alcohol, cigarettes, cannabis or harder substances like cocaine, heroin, methamphetamines.

Or maybe you’re on prescription medication, such as antidepressants or benzodazipenes.

And you just have no idea how you could possibly live without these substances.

I’m here to tell you that you can. And you can thrive.

These 9 nutrients, vitamins and supplements have helped me minimize withdrawal symptoms, overcome my addictions, and get on with my life.

I personally have experience with tobacco, nicotine, alcohol, stimulant, benzodiazepines and antidepressant dependence, addiction and withdrawal.

And even if you don’t struggle with addiction, these nutrients are still great for optimal brain function and mental health.

Cartoon illustration of three people. One has needles stuck in its head. The second has it’s head shaped like a wine bottle. The third’s head is in the shape of an cigarette ash tray and has a cigarette sitting on it.

How Does Nutrition And Supplementation Impact Addiction?

Addiction is not simply a psychological issue.

Historically, most drug treatment programs have included counseling and 12-step approaches like Alcoholics Anonymous (AA).

But these traditional approaches are not very effective.

In her book Seven Weeks to Sobriety, Dr. Joan Mathews Larsen points to studies showing that AA has a success rate of about 25 per cent.

This is because they address the psychological aspects of addiction without considering the physical aspects of the disease.

And Dr. Charles Gant worked as the physician and psychiatric consultant for the New York State prison system, and dealt with hundreds of drug users and traffickers.

He realized that they wouldn’t overcome their addictions without addressing their physical health:

“Unless the biochemical imbalances which are the true causes of substance problems are corrected, the benefits of psychological counseling will be marginal for most people.”

— Dr. Charles Gant

Addiction is a chronic brain disease. Studies show that drugs physically change the structure and functioning of the brain, and these documented brain changes lead to cravings (96).

And in my experience and research, high-quality bioavailable nutrients are an important aspect of combating and correcting this.

Research shows that vitamin and mineral deficiencies can cause metabolic imbalances that create addictive cravings (97, 98).

Dr. Roger Williams, an American biochemist who discovered pantothenic acid (vitamin B5), found that rats that were deficient in certain vitamins consumed more alcohol than those that were not vitamin deficient. But once those vitamin deficiencies were fixed, alcohol consumption decreased (99).

Nutritional deficiencies can also cause withdrawal-like symptoms such as fatigue, depression, irritability, and other mental symptoms that block recovery and lead to a relapse.

So, without further ado, let’s get into nutrients and supplements that helped me the most. with my addiction and withdrawal, and explore the research behind them.

1. Citicoline

Citicoline (also known as CDP-Choline) is the most bioavailable form of choline.

Choline is an essential B vitamin that most people don’t consume enough of, because very few foods in the Western diet contain it. That’s why I recommend supplementing with it.

Citicoline has anti-inflammatory and neuroprotective effects, and enhances the synthesis of acetylcholine and dopamine, which are two neurotransmitters that are critical for optimal brain function. It also increases the number of acetylcholine and dopamine receptors in your brain (2-7).

Overall, citicoline is one of my favourite supplements for optimal brain function and mental health.

And there’s evidence that it helps reduce addiction to drugs (1).

In one study, people previously addicted to cocaine took 500mg of citicoline twice daily for two weeks and experienced a reduction in cravings for the drug (8).

In another study, people with cocaine dependence and bipolar disorder who supplemented with citicoline reduced their cocaine use. Researchers had directed them to not consume cocaine during the study, and at the end of it, the researchers found less cocaine in the urine of the participants (9).

Eggs on a plate. Eggs contain choline, an important nutrient that help you overcome addiction and withdrawal.

Some preliminary research also suggests citicoline could help people with alcohol, cannabis and food addiction (10).

It’s important to point out that many prescription drugs are anticholinergic, meaning they reduce acetylcholine in the brain.

The commonly-prescribed antidepressant Wellbutrin is anticholinergic, meaning it inhibits the physiological action of acetylcholine. I took it for multiple years, and I experienced gradual cognitive decline during that time.

Once I got off Wellbutrin, I felt pretty terrible. But once I started supplementing with citicoline, I noticed an improvement in my cognitive function because it increased my levels of acetylcholine and dopamine. I still take it to this day because it helps me focus, improves my mental energy, and clears brain fog.

You can also find some choline in beef liver and egg yolks. That's why I'm a big fan of eating these foods regularly. They’re included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But supplementing with citicoline has a more immediate, noticeable effect.

Citicoline is included in the Optimal Brain supplement.

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

2. Theanine

Theanine is a relaxing amino acid found in tea. It has a number of brain and mental health benefits.

It’s known to produce a calming effect on the brain by crossing the blood-brain barrier and increasing the production of both GABA and dopamine in the brain. Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness (13, 14, 15).

As I’ve discussed before, theanine can protect your brain from alcohol, increase your brain’s growth hormone, and lower your stress hormones.

Considering all of this, it’s not too surprising that it has anti-addictive properties and can help reduce withdrawal symptoms.

Green tea powder. Green tea contains theanine, an amino acid that has been shown to help people overcome addiction and withdrawal.

According to the research, it’s particularly helpful when it comes to withdrawal from nicotine and opioids (16, 17).

I find that theanine improves my mood, helps me focus and cancels out the jitters of my morning coffee. It’s sort of like meditation in a pill. My mind has a tendency to jump around a lot, and theanine helps me “zero in” on what I’m doing.

However, too much theanine can also make people anxious. This is because theanine increases alpha brain waves, and I found out that very high alpha brain waves can actually cause anxiety as well. I usually take just 200 mg, but you should experiment and see how much you can tolerate.

You can also get theanine from black and green tea. But there’s usually not enough theanine in them to have a dramatic effect. That’s why I supplement with pure theanine.

Theanine is available in this anti-anxiety supplement, along with a number of other natural compounds that have helped me manage my anxiety over the years.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body cannot produce itself.

They are found primarily in fish and are necessary for the normal functioning of your brain and nervous system (18).

They can support your mitochondria and increase your brain’s growth hormone, and have been shown to improve mood, sleep, learning and memory. They also protect against psychiatric disorders including depression, mild cognitive impairment, dementia and Alzheimer's disease (19-21).

Krill oil softgels. Krill oil contains omega-3 fatty acids, which are important nutrients that can help you overcome addiction and withdrawal.

Considering all this, it’s not too surprising them that omega-3 fatty acids can also help addicts and reduce their withdrawal symptoms.

Research shows that increased anxiety is one of the primary reasons why substance abusers and alcoholics tend to relapse (23, 24).

And one study found that giving omega-3 fatty acids to substance abusers significantly reduced their anxiety (22).

Smokers have lower levels of omega-3 fatty acids, and treatment with fish significantly reduces their level of dependence (25, 28).

Other studies have shown that omega-3 supplements reduce cravings for nicotine and reduce the number of cigarettes people smoke daily (26, 27).

Researchers have also studied the relapse rates of cocaine addicts discharged after a period of detoxification. And they found that the cocaine addicts who relapsed had significantly lower levels of omega-3 fatty acids in comparison to addicts who didn’t relapse (29).

Lastly, in abstinent alcoholics, elevated omega-3 intake reduces stress and cortisol, and omega-3 fatty acids significantly lower the desire for alcohol in mice (30, 31).

“These bipolar mice, like some bipolar patients, love alcohol. The mice on DHA (an omega-3 fatty acid) drank much less; it curtailed their alcohol abusive behavior. There is now substantial evidence at the molecular level that omega-3 fatty acids work on the brain in ways similar to psychiatric drugs.”

— Dr. Alexander B. Niculescu, M.D., Ph.D.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet. That’s why I recommend people supplement with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. I find that I have a brighter outlook on life when I take krill oil consistently.

4. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-Carnitine (ALCAR) is an acetylated form of the amino acid carnitine.

It has neuroprotective and cognitive-enhancing effects, and as I’ve discussed before, it can support your mitochondria, protect your brain from alcohol, and help you overcome brain fog.

It can also reduce cravings and withdrawal symptoms.

In one study, alcoholic patients treated with ALCAR stayed sober for longer because it reduced their cravings (48).

ALCAR can also help treat opiate addiction and withdrawal.

Thirty subjects with methadone dependence were given 2 grams of ALCAR daily during a 3-week detoxification period, and it reduced their pain and the length of their withdrawal (49).

And research in rats shows that ALCAR can significantly decrease alcohol consumption and reduce the onset of tremors during alcohol withdrawal. Researchers concluded that it should be considered in the treatment of alcohol dependence (50).

ALCAR gives me a huge boost in mental energy and resilience. It sort of feels like drinking a cup of coffee, so it’s helpful if you want to stop or reduce your intake of caffeine.

It's included in the Optimal Brain supplement.

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

5. N-Acetyl-Cysteine (NAC) and/or Glutathione

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

As I’ve discussed before, it can help treat several mental illnesses.

But it can also reduce addiction and cravings during withdrawal (32-34, 41, 42, 45):

In a small study, 13 people abstaining from cocaine were given NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine. Follow-up studies also showed that NAC reduced desire and interest in cocaine (35-37).
Smokers voluntarily reduced their cigarette use by around 25% after two weeks of supplementing with NAC (38, 39).
Young marijuana users claiming to be addicted to marijuana supplemented with NAC twice daily for four weeks and experienced a significant reduction in their symptoms of addiction (43, 44).
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." (40).

NAC is also the precursor to glutathione, your body’s master antioxidant, which can help fight addiction.

Chronic use of drugs, such as cocaine, methamphetamine and alcohol, can lead to the formation of oxidative stress (47).

Oxidative stress can change neuronal pathways and cause addictive behaviour. But glutathione can reduce oxidative stress and therefore decrease the development of addiction (46).

NAC is included in Optimal Antiox, along with a number of other antioxidants and nutients that can help you overcome addiction and manage withdrawal.

6. Vitamin D

Vitamin D is a fat-soluble vitamin that our skin synthesizes when exposed to the sun.

A cartoon sun, and it says Vitamin D in the middle of it. Vitamin D supplements can help you overcome addiction and withdrawal, especially if your levels are low.

Every tissue in your body has vitamin D receptors, including the brain, heart, muscles, and immune system.

This means your entire body needs it to function properly and a deficiency can lead to costly physiological and psychological consequences, including addiction.

Researchers have concluded that chronic vitamin D deficiency is an environmental factor contributing to drug use. And supplementation should be considered for the effective treatment of drug abuse and addiction (51-54).

Other studies have discovered that:

Vitamin D protects against the dopamine-depleting effects of methamphetamine (52-54);
There is also a positive association between vitamin D deficiency and severity of alcohol-use disorders (55); and
Patients prescribed narcotic pain medication – such as morphine, fentanyl or oxycodone – end up having to take higher doses if they are deficient in vitamin D (56).

I take a Vitamin D supplement every day to optimize my levels.

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

7. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in the body. This includes neurotransmitter and hormonal activity, both of which can have a huge effect on your mood and brain function.

Magnesium is one of the three nutrients that I think everyone should be taking for their brain, as most people are deficient.

The mineral has been shown to decrease dependence on opiates, nicotine, cocaine, amphetamine and alcohol, and reduce the intensity of withdrawal symptoms when stopping these drugs (84).

Spinach. Spinach is rich in magnesium, a mineral that can help you beat addiction and withdrawal.

It can also lower relapse rates, particularly with cocaine and amphetamine addicts (84).

And researchers have concluded that magnesium supplementation can decrease nicotine addiction in heavy smokers.

It does this by naturally improving the stimulation of the reward system, which reduces the need for stimulation by nicotine or by others addictive substances (85).

Studies have also found that magnesium deficiency is very common in people dealing with alcohol addiction and withdrawal. And supplementing with magnesium diminishes withdrawal complications, reduces the severity of their withdrawal symptoms, and lowers their need for anti-anxiety medication (86, 87).

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

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

But supplementation or taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.

Magnesium is included in this supplement.

8. Zinc

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

It can also help treat addiction and withdrawal.

Excessive urinary excretion of zinc and zinc deficiency have been found in drug addicts. And researchers recommend zinc supplementation to treat addiction and reduce withdrawal symptoms (70, 71).

Oysters contain lots of zinc, another important mineral that can ease withdrawal symptoms and help you overcome addiction.

Research shows that opioid users have lower levels of zinc (72-75).

And in the case of alcoholism, alcohol is known to deplete zinc from the body. Over time, chronic alcohol consumption can produce a downward spiral in which zinc deficiency causes chronic stress, driving a person to drink more alcohol, which further depletes zinc and causes more anxiety in the long run.

In animals, zinc reduces the intensity of morphine dependence, and zinc chelators worsen withdrawal symptoms (76, 77, 78).

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach.

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

However, I still recommend at least short-term zinc supplementation to ensure you get enough.

I created and take the Optimal Zinc supplement for that reason.

9. Vitamin C

It might seem unbelievable but there is research demonstrating vitamin C’s usefulness in overcoming addiction and reducing withdrawal symptoms.

First of all, vitamin C levels are significantly lower in drug addicts (68).

And high doses of vitamin C have been shown to increase endorphin levels, decrease opioid use, and reduce the withdrawal syndrome of heroin addicts (58).

Citrus fruits in the shape of the letter C. Vitamin C is another nutrient and supplement that can help you overcome addiction and withdrawal.

The chronic administration of vitamin C can also prevent the development of tolerance and physical dependence on morphine (59, 69).

When I weened off psychiatric medication, I took large doses of vitamin C every day. By large doses, I mean about 10 grams spread throughout the day. I noticed it reduced stress and helped calm me down.

Various studies show that vitamin C reduces stress and anxiety and decreases the severity of depression (62-67).

And other research shows that long-term vitamin C deficiency contributes to nervousness and emotional instability. And there was a 35% reduction in mood disturbance in hospitalized patients after vitamin C treatment (60, 61).

Foods that contain vitamin C include green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But it’s best to supplement with it. That way, you know you’re getting enough.

Vitamin C is included in this supplement.

Others

Here are some other nutritional supplements to consider. Based on my research and experience, these nutrients can help manage addiction and withdrawal, but they aren’t as effective as the other ones above and/or there is less research to support their use:

Lithium Orotate (79)
Taurine (80)
B Vitamins (82)
Glutamine (83)
DL-Phenylalanine (DLPA) (81) – I almost included this one in the main list because it has really helped me, but there isn’t too much research on it. I originally wrote about it here.
D-Serine/Sarcosine (88-95)

Conclusion

Just like mental illness, you can beat addiction. They often go hand in hand.

I’ve learned with time, and with the proper information and resources, people can snap out of their addiction cycle and be happy and calm with themselves without mind-altering drugs and habits.

You may feel like you have no other choice, but you do. You can get on with your life without addictive substances.

Overall, I really believe in the power of these nutrients for tackling addiction and minimizing withdrawal symptoms:

Taking a combination of them can make the transition to sobriety much easier.

I’ve experienced the benefits of them firsthand, and I hope you do too.

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

Live Optimally,

Jordan Fallis

Connect with me

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27 Effective Ways to Increase Acetylcholine in the Brain

February 4, 2024 Jordan Fallis

Acetylcholine is one of the most important neurotransmitters.

It's critical for the optimal functioning of your brain.

And you’ll definitely want to optimize your levels, especially if you’re looking to improve your memory, attention, sleep and learning abilities.

Luckily, there are a number of ways you can increase the acetylcholine levels in your brain.

And this article shares the best strategies with you.

This post includes six main sections:

The benefits of increasing acetylcholine and how it affects brain function
The conditions associated with low levels of acetylcholine
The best choline supplements you can take to increase acetylcholine production
The best foods and nutrients you should eat to raise acetylcholine
The best herbal supplements for boosting acetylcholine
And the most important hormones for optimal acetylcholine levels

Continue reading to learn more and discover how you can naturally improve your acetylcholine levels.

The Benefits of Increasing Acetylcholine and How It Affects Your Brain

Acetylcholine is a neurotransmitter, meaning it’s a chemical messenger released by neurons (nerve cells) to “communicate” with other neurons.

In 1914, it was the very first neurotransmitter to be identified within the brain (82-83).

Researchers have found that acetylcholine acts on the entire nervous system and plays a large variety of roles throughout the brain.

But it’s most commonly associated with improved memory and learning (84-85).

The brain actually needs enough acetylcholine to form memories.

Research shows that acetylcholine plays a central role in synaptic plasticity, which is a process in the brain that allows brain cells to store new information and memories (88).

Scopolamine is a drug that blocks acetylcholine activity, and it’s known to impair learning and memory in both humans and animals (86-87).

What’s also interesting is that acetylcholine levels have even been shown to rise during REM sleep, which is the stage of sleep when humans “store and consolidate” new memories (89-91).

But acetylcholine doesn’t just improve your memory and learning abilities.

New studies suggest it helps you stay awake, alert and focused (92-93).

In fact, some stimulant drugs such as amphetamines and cocaine increase the activity of acetylcholine in the brain, and researchers think acetylcholine may be responsible for the wakefulness-promoting effects of these drugs (94).

Lastly – but perhaps most importantly – acetylcholine can promote relaxation by stimulating the vagus nerve.

Research shows that acetylcholine can stimulate vagus nerve activity, which can reduce brain inflammation and improve cognitive function and mental health (95, 99).

Surprisingly, acetylcholine is the main neurotransmitter of the “rest-and-digest” parasympathetic nervous system. It activates the parasympathetic nervous system and counteracts “fight-or-flight” tendencies (96-98).

Conditions Associated with Low Levels of Acetylcholine

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As we get older, acetylcholine activity slowly becomes less and less efficient. Less acetylcholine is released from brain cells, and cells become less sensitive to the acetylcholine that’s released.

Studies suggest that this is one reason why memory starts to fail in older people (100).

But besides aging, low acetylcholine levels (and reduced acetylcholine activity in certain areas of the brain) have also been linked to the development and progression of several brain and mental health conditions.

The biggest link is with Alzheimer's disease and dementia, as people with these conditions often have low acetylcholine levels (101-102).

In fact, it’s estimated that patients with Alzheimer’s Disease lose 90% of the acetylcholine in their brains (107).

Research shows that low acetylcholine in the brain can cause cognitive decline and poor memory in people with dementia and Alzheimer's disease.

And many of the medications that are prescribed to relieve cognitive symptoms and slow down the disease’s progression often work by increasing acetylcholine in the brain and stimulating acetylcholine activity throughout the brain (103-112).

Parkinson’s disease is another neurodegenerative disorder that is linked to low acetylcholine levels in the brain (113).

Too little acetylcholine in the brain can also contribute to the poor cognition and psychosis seen in people suffering with schizophrenia (114-115).

It’s also been found that patients with relapsing-remitting multiple sclerosis have lower acetylcholine levels (116).

Lastly, children with autism may lack acetylcholine in their brain, which can contribute to their intellectual impairment. But increasing acetylcholine can improve cognitive and social symptoms (117-118).

It’s also important to point out that many prescription medications are anticholinergic, meaning they reduce acetylcholine and inhibit the physiological action of acetylcholine in the brain.

I used to be on several prescription drugs that were anticholinergic, and I experienced a gradual decline in my cognition.

But once I started following and implementing some of the steps below, I noticed an improvement in cognitive function since they increased my levels of acetylcholine.

I still follow much of the advice below because it helps me focus, remember and learn more effectively.

The Best Choline Supplements to Increase Acetylcholine in the Brain

One of the best and most straightforward approaches to increasing acetylcholine levels is by supplementing with choline.

Choline is an essential nutrient, meaning it can’t be made by the body. You must consume it through your diet.

Unfortunately, most people don’t eat enough choline because very few foods in the Western diet contain high amounts of it.

This is a huge problem because choline is a precursor to acetylcholine. It’s one of the important building blocks that the brain needs to make acetylcholine. You need to eat enough choline to synthesize enough acetylcholine in your brain.

And in one study, researchers found that a higher intake of choline was associated with better cognitive performance (79).

There are several types of choline supplements on the market, and many of them claim to increase choline and boost acetylcholine levels in the brain.

But unfortunately, many of them are not effective at increasing choline levels in the brain and raising acetylcholine.

I’ve tried all of the main choline supplements over the years.

And I’ve found the two below to be the most effective and best options.

That’s why they're now both included in the Optimal Brain supplement.

1. Citicoline

Citicoline (also known as CDP-Choline) is one of the most bioavailable supplemental forms of choline.

It has anti-inflammatory and neuroprotective effects.

Research shows that citicoline increases choline levels in the brain (1).

Since choline helps produce acetylcholine, citicoline also increases acetylcholine in the brain (2, 5-6).

Researchers have found that citicoline increases the synthesis and release of acetylcholine in the brain after traumatic brain injury. It also increases the number of acetylcholine receptors in your brain (4,7).

As a result, supplementing with citicoline can improve cognition, working memory and verbal memory, and attention (80-81).

Citicoline significantly improves my focus and mental energy. That’s why it’s in the Optimal Brain supplement.

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

2. Alpha GPC

Alpha GPC is another excellent supplemental form of choline. It’s very effective at reaching the brain and improving cognitive function.

Researchers have found that Alpha GPC enhances cognition and improves learning and memory by increasing the release of acetylcholine in the brain (8).

One study found that it increases levels of acetylcholine in the frontal cortex region of the brain, which improves memory, judgment and decision making (10).

Alpha GPC can also increase the synthesis of acetylcholine in the brain, which can help treat dementia (9).

Alpha GPC is in Optimal Brain along with citicoline.

Make sure you read this article to learn more about the remarkable benefits of Alpha GPC, the optimal dosage, and the best way to take it.

The Best Foods and Nutrients to Increase Acetylcholine in the Brain

3. Pantethine

Pantethine is the bioactive form of Vitamin B5.

It’s the precursor to coenzyme A. And coezyme A plays a key role in the synthesis of acetylcholine.

So supplementing with pantethine can lead to an increase in the synthesis of acetylcholine in the brain (11-13).

Researchers have found that chronic alcohol consumption is known to deplete pantethine in the brain. This then inhibits coenzyme A and reduces levels of acetylcholine in all areas of the brain (11-13).

So it’s best to avoid alcohol if you want to increase your acetylcholine levels.

And if you do drink alcohol regularly, definitely supplement with pantethine so that you can maintain your acetylcholine levels.

Pantethine is one of my favourite supplements for energy, focus and motivation.

That’s why I included it in the Optimal Energy supplement.

Pantethine is also a key part of Dr. Bredesen’s protocol for preventing dementia.

4. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine.

It’s been shown to have neuroprotective and cognitive-enhancing effects.

It’s often used as a natural brain booster by people of all ages because it supports brain cells, enhances cognition, and increases alertness.

One reason it works so well is because it’s the precursor to acetylcholine and increases levels of acetylcholine in the brain. It also activates acetylcholine receptors in the brain (14-15).

As a result, researchers believe it should be used to treat cognitive decline (16).

I find that ALCAR personally gives me a big boost in cognitive energy and resilience. It keeps me motivated to do complex tasks that require optimal brain function.

It’s included it in the Optimal Brain supplement.

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

5. Zinc

Zinc is an essential mineral for brain health.

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (75-77).

That’s a huge problem.

Because studies show that zinc significantly inhibits acetylcholinesterase, an enzyme that breaks down and reduces acetylcholine. As a result, it increases acetylcholine levels (23).

Researchers have also found that zinc activates acetylcholine receptors in the brain (24-25).

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

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

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

Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach

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

Check out my previous post all about zinc for more steps you can take to increase your zinc levels.

6. Epigallocatechin Gallate

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

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

Research shows that EGCG improves cognitive function by increasing cholinergic neurotransmission in the brain (26).

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 from green tea and distributing it to the brain and other tissues.

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

But unfortunately, large 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.

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).

7. Grape Seed Extract

Grape seed extract is a supplement high in antioxidants that can help prevent memory loss and improve cognitive function.

Grape seed extract contains high levels of an antioxidant called proanthocyanidin.

Proanthocyanidin has been shown to increase acetylcholine levels and decrease the breakdown of acetylcholine in the brain (27).

And one study found that taking grape seed extract every day can improve attention and memory (78).

Grape seed extract is included in Optimal Antiox, and it contains 95% proanthocyanidins so that you get optimal results.

8. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

Unfortunately, a lot of people are deficient in magnesium.

This is a shame because magnesium is absolutely essential for optimal brain function.

Magnesium has been shown to have a strong accelerating action on the synthesis of acetylcholine (28).

The mineral also increases the effectiveness of drugs that slow down the breakdown of acetylcholine (29).

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day.

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

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:

Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas

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

9. Manganese

Manganese is an important trace mineral for human health. It acts as a cofactor, helping many enzymes carry out their functions in the body.

Manganese has been shown to increase the synthesis of acetylcholine (30).

Hazelnuts and macadamia nuts contain high levels of manganese, while leafy green vegetables, tea, chocolate and some fruits contain moderate levels. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

However, it’s important to note that you shouldn’t consume too much manganese.

In excess, manganese is neurotoxic and can lead to manganism, a neurodegenerative disorder that causes dopaminergic neuronal death and symptoms similar to Parkinson's disease.

So I don’t recommend supplementing with very large doses of manganese.

The small amount of manganese in Optimal Antiox is fine though.

10. 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 is becayse the curcuminoids in turmeric significantly inhibit the breakdown of acetylcholine, increasing levels in the brain. As a result, turmeric can improve memory and help treat Alzheimer's disease (31).

Curcumin has also been shown to enhance the activity of acetylcholine in the brain (32-33).

Curcumin is included in the Optimal Energy supplement.

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

11. Coffee

Coffee and caffeine are excellent for brain health.

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

One reason is because they can help optimize acetylcholine levels.

Research shows that caffeine enhances the release of acetylcholine and increases acetylcholine levels in the brain, particularly in the hippocampus, which is the “memory center” of the brain (17-18).

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

You can also just take pure caffeine tablets if you want.

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

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

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

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

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

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

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

12. Eggs

Eggs are one of the richest food sources of choline.

And research shows that eating eggs can lead to a significant increase in choline levels in the blood and in the brain (19-20).

I eat at least 3 eggs every day. They are full of nutrients and excellent for brain health. You should try to find pastured eggs from a local farmer in your area.

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

13. Beef Liver

Beef liver is another very rich source of choline.

And research shows that eating liver can lead to a significant increase in choline levels in the blood and in the brain (19-20).

Beef liver is one of my three top foods I recommend eating for optimal brain health.

It’s included in my Free Grocery Shopping Guide for Optimal Brain Health.

I don’t like the taste of cooked liver, so I take desiccated beef liver capsules instead.

14. Uridine

Uridine is a natural compound commonly found in beer.

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation.

Researchers have found that supplementing with uridine increases acetylcholine concentrations in the brain (3).

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (74).

So you’ll need to supplement with it.

Uridine is synergistic with omega-3 fatty acids and choline, meaning they all work better when you take them together.

15. Wild Blueberries

If you want to improve your cognitive performance, eating lots of fruits and vegetables is definitely something you’ll want to do regularly.

Wild blueberries are particularly potent because of they are so rich in polyphenols.

The polyphenols in wild blueberries have been shown to significantly improve learning and memory by increasing acetylcholine levels in the brain (21-22).

If you eat blueberries, make sure they are wild because they are richer in polyphenols.

I buy wild blueberries every time I go grocery shopping.

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

I try to eat one cup of them every day to support my brain health.

Alternatively, you can take a blueberry extract.

In fact, most researchers use a concentrated blueberry extract instead of actual blueberries when they study the beneficial health effects of blueberries.

It’s actually less expensive in the long run to take an extract than eat blueberries every day, but I just prefer to eat actual blueberries. It’s more enjoyable.

You can also drink blueberry juice if you want. There is research showing that blueberry juice improves cognitive function in the elderly.

Besides increasing acetylcholine, wild blueberries also improve brain health by increasing BDNF and improving brain blood flow.

16. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of your brain and nervous system.

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Research also shows that omega-3 fatty acids increase acetylcholine levels in the brain (34-35).

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.

Omega-3 fatty acids are found primarily in cold water fish, including:

Salmon
Black cod
Sablefish
Sardines
Herring

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

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

The Best Herbal Supplements to Increase Acetylcholine in the Brain

There are many different herbs and natural plant compounds that can increase acetylcholine levels.

They usually work by inhibiting acetylcholine esterase, the enzyme responsible for breaking down acetylcholine in the brain.

17. 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 extract 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.

Ginkgo biloba extract has been shown to enhance cognition by increasing acetylcholine levels in the prefrontal cortex of the brain (42, 45).

In one study, it significantly increased acetylcholine in the hippocampus, which is the area of the brain involved in memory (41).

Another study found that it also inhibits acetylcholine esterase, the enzyme responsible for breaking down acetylcholine. As a result, researchers think it could be used to treat dementia and Alzheimer’s disease (43-44).

Ginkgo Biloba is included in the Optimal Brain supplement.

18. Ginseng

Researchers have found that several types of ginseng significantly reduce the breakdown of acetylcholine (52).

They also increase the synthesis of acetylcholine in the brain, which can reverse memory loss (53).

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

I find that it improves my memory and clears brain fog very quickly.

Research shows that American Ginseng enhances brain function by stimulating the production and release of acetylcholine in the brain (54-55).

One study found it can recover the cognitive function by enhancing acetylcholine levels (56).

19. Huperzine A

Huperzine A is a natural compound found in the Chinese herb Huperzia serrata.

It has neuroprotective effects, and significantly improves cognition in animals and humans (40).

It's been shown to block acetylcholine esterase, the enzyme responsible for breaking down acetylcholine (39).

As a result, it can increase acetylcholine levels in the brain, improving learning and memory (36).

A systematic review concluded it can help reduce cognitive decline and slow down the development of neurodegenerative disorders (38-39).

And in China, it’s approved and prescribed to treat Alzheimer’s disease (37).

20. Bacopa

Bacopa monnieri is a medicinal herb that enhances cognition.

It’s most commonly used to improve memory and reduce symptoms of dementia (48).

Research shows that bacopa blocks the breakdown of acetylcholine and increases the production of acetylcholine (46, 49).

One study found that it can even reverse the memory loss caused by anti-cholinergic drugs (47).

Other studies show that it significantly improves learning and memory by significantly reducing the breakdown of acetylcholine (50-51).

Besides improving memory and cognition, I have found bacopa very relaxing and good at reducing anxiety and stress.

So it’s a good option if you’re looking for something to increase acetylcholine and relieve anxiety at the same time.

21. Gotu Kola

Gotu Kola (Centella asiatica) is a traditional herb with antioxidant and anti-inflammatory properties.

It’s been used for centuries in Ayurvedic and traditional Chinese medicine to enhance cognition.

Studies show that it enhances learning and memory by inhibiting the breakdown of acetylcholine in the brain (58-60).

It’s even been shown to reduce the formation of amyloid plaques, which occurs in the brains of people with Alzheimer’s disease (57).

It's important to point out that the Gotu Kola plant soaks up heavy metals from the soil. So you need to find a high-quality, organic source that doesn’t contain heavy metals.

22. Galantamine

Galantamine is an alkaloid isolated from the plant Galanthus woronowii.

It’s commonly used to treat mild to moderate Alzheimer’s disease because it can improve memory, cognitive performance, activities of daily living and behavioral symptoms (62, 64).

Research shows that it maintains acetylcholine levels by slowing down the breakdown of acetylcholine in the brain (61).

It also stimulates acetylcholine activity throughout the entire brain (63).

23. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

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

Rhodiola has been shown to improve learning and memory by reducing the breakdown of acetylcholine (65-67).

As a result, researchers think it is a good candidate for the treatment of dementia and other memory disturbances (65).

I personally take this rhodiola supplement. I don't take it every day, only when I need an extra boost in brain function and cognitive energy. It’s especially useful after stressful periods of pushing myself too hard. It helps me recover faster.

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

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

24. Rosemary

Rosemary (Rosmarinus officinalis) is a medicinal plant rich in polyphenols and flavonoids.

It has antidepressant effects by boosting cholinergic activity in brain cells (68).

It also significantly reduces the breakdown of acetylcholine (69).

Researchers found that simply inhaling rosemary essential oil can improve cognitive performance by preventing the breakdown of acetylcholine (70).

Important Hormones That Increase Acetylcholine in the Brain

Hormones levels can also significantly impact your acetylcholine levels. Below are three main hormones that you should optimize.

25. Estrogen

Estrogen is the primary female sex hormone and responsible for the development and regulation of the female reproductive system.

Increasing estrogen levels has been shown to significantly increase the release of acetylcholine in the frontal cortex of the brain (71).

I recommend both men and women get their hormone levels checked regularly, and then optimize them if they want to optimize brain function and feel their best.

You can check your estrogen levels here.

26. Insulin

Insulin is a hormone that significantly affects brain function.

Researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within the brain.

Unfortunately, many people today develop insulin resistance within the brain.

When this happens, there is a reduction in cognitive function.

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

Intranasal insulin has been reported to significantly enhance memory, increase mental energy and reduce brain fog.

One possible way it does this is by increasing acetylcholine levels in the brain.

Research shows that insulin improves memory by enhancing cholinergic function and inhibiting the breakdown of acetylcholine in the brain (72).

Intranasal insulin also improves brain blood flow and increases the formation of new synapses in the brain.

If you’re interested in learning more about intranasal insulin, I previously wrote a full article about it. You can read that here.

27. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement.

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

Research shows that melatonin improves memory by enhancing cholinergic function and inhibiting the breakdown of acetylcholine (73).

This sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

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

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16 Powerful Ways to Quickly Increase Your NAD Levels

February 4, 2024 Jordan Fallis

Nicotinamide adenine dinucleotide (NAD) is a very important coenzyme in your body.

It exists in two forms: NAD+ and NADH.

NAD+ is more important to pay attention to though.

Because when you have higher levels of NAD+, you’re healthier and have more vitality.

And when you have low levels of NAD+, you feel sick and weak.

Some researchers refer to NAD+ as the “molecule of youth” because NAD+ levels dramatically drop as we age.

But lower NAD+ levels aren’t simply a sign of aging.

Even in younger individuals, poor nutrition and unhealthy lifestyle choices can lead to lower NAD+ levels.

Low physical and mental energy is one of the first signs that your NAD+ levels aren’t as high as they could be.

But it goes beyond that.

Your thinking may be slower, you might have memory problems, or you're just not as quick and agile as you used to be.

Luckily, there are a number of ways to naturally increase your NAD+ levels.

This post shares the 16 best natural ways.

Some of the benefits you’ll experience by increasing your NAD+ levels include better memory, enhanced endurance, and improved mental clarity.

Continue reading to learn how to raise your NAD+ levels naturally.

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The Role of NAD+ and How Increasing NAD+ Benefits Your Brain

NAD+ is found in all living cells, helping the body renew, regenerate and repair itself.

It’s involved in hundreds of metabolic processes and absolutely necessary for healthy metabolism.

It also plays a significant role in supporting your mitochondria and increasing energy production in your body and brain cells.

In fact, when scientists purposely decrease NAD+ levels, cells die because they are unable to generate energy (30).

In a nutshell, we can’t function without NAD+.

This is a huge problem because NAD+ levels have been shown to decline over time as you age.

Your body simply creates less of it as you get older.

We experience increased DNA damage, which leads to lower levels of NAD+ (31-32).

And as levels of NAD+ decline in the body, mitochondrial functioning is impaired.

Your brain cells contain a lot of mitochondria, and they become much weaker when NAD+ levels decline.

This can lead to an increased risk of mental health and neurodegenerative diseases.

So not surprisingly, low NAD+ levels have also been associated with several diseases, even in younger individuals.

People with chronic fatigue syndrome are very likely to have low NAD+ levels, and research shows that taking supplements that increase NAD+ can help them (33-34).

In patients with multiple sclerosis, there are lower levels of NAD+ in the nervous system. And supplementing with NAD+ precursors has been shown to reduce the pathogenesis of MS in animals (35-36).

And treatment with oral NAD+ precursors has been shown to improve cognitive functioning in patients with Alzheimer’s disease, Parkinson's disease, depression (37-39).

So without further ado, here are 16 ways to increase your NAD+ levels.

1. Exercise

Exercise is one of the best ways to raise your NAD+ levels.

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

Researchers have observed an increase in intracellular NAD+ levels after exercise (1).

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

Besides increasing NAD+, exercise also induces autophagy in the brain, increases dopamine and BDNF and IGF-1, and increases blood flow to the brain.

2. Ketogenic Diet

A ketogenic diet is a very high-fat, low-carb diet.

To follow the diet, you need to get most of your calories from healthy fats, and no more than 10 percent of calories from carbs (less than 50 grams of carbs per day).

When you restrict carbohydrate-rich foods – such as grains, sugar, and even potatoes, legumes and fruit – your body enters “ketosis”, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

And this can be beneficial and increase your NAD+ levels.

More than one study has shown that a ketogenic diet significant increases NAD+ levels in the brain (3, 6).

And some researchers think that the main reason a ketogenic diet benefits people with brain disorders is because it increases NAD+ (4).

Some of the best foods to eat if you follow a ketogenic diet include coconut oil, olive oil, pastured eggs, ghee, grass-fed meat, avocado, nuts and seeds.

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

I follow a ketogenic diet every so often, but not for long stretches of time due to the long-term side effects.

Studies also show that beta-hydroxybutyrate, a ketone, preserve NAD+ levels in the brain (5-6).

And animal research has found that the injection of ketones after a stroke increases brain NAD+ levels, which improves neurological and mitochondria function (7).

3. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers the release of a number of hormones and enzymes that boost your body’s ability to repair itself.

NAD+ is one of the coenzymes that appears to increase.

Research shows that NAD+ levels rise when you restrict calories and/or fast intermittently (2).

I personally eat all my food for the day within an 8-hour window, and then fast for the other 16 hours of the day.

You don’t need to go that long, but you should try to fast for at least 12 hours at a time.

The best way to get started is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day.

That should give you about 12-14 hours of fasting time.

4. Low-Level Laser Therapy

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that can improve your brain function and mental health.

The treatment involves the use of low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light.

You can shine this light on your head, it penetrates the skull and stimulates your brain cells.

This helps your brain function much better.

Dr. Norman Doidge, a psychiatrist and researcher who teaches at the University of Toronto, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing.

Research shows that LLLT enhances the synthesis of NAD and ATP in the mitochondria (28-29).

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

When I’m travelling to visit family and friends, I take this smaller and more convenient device with me and shine it on my forehead.

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

You can learn about how I use these devices in my LLLT article. I highly recommend reading the article if you want to try this treatment yourself.

LLLT can also increase dopamine and IGF-1 levels, and increase blood flow to the brain.

5. Nicotinamide Riboside

Nicotinamide riboside is a natural compound and the precursor to NAD+. It can be taken as a supplement.

Once it’s within your body, nicotinamide riboside is converted into NAD+. It then increases NAD+ levels and improves mitochondrial function (10).

Scientists have reported that a single dose of nicotinamide riboside can increase NAD+ levels in the blood by as much as 2.7-fold (27).

And one animal study found that supplementing with nicotinamide riboside can restore cognitive function by increasing NAD+ levels in the brain (9).

6. 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.

Malic acid has been shown to greatly increase NAD+ and strongly increase the NAD/NADH ratio (11).

It’s included in the Optimal Energy supplement.

7. Sauna Sessions

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

Using a sauna regularly is one of them.

Research shows that the heat shock from sauna sessions result in an increase in cellular NAD+ (8).

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

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

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

8. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

It’s known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol has been shown in several studies to enhance NAD+ synthesis and increase NAD+ levels in human brain cells (12-14).

It’s also been shown to increase BDNF, IGF-1, synaptogenesis, autophagy and blood flow.

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

Resveratrol is included in this supplement.

9. Apigenin

Apigenin is an antioxidant compound found in a wide variety of plants and herbs.

Research shows that consuming apigenin results in higher intracellular NAD+ levels (15-16).

You can’t supplement with pure apigenin because it’s unstable by itself but high amounts of apigenin can be found in certain foods and herbs, such as chamomile and bacopa.

It can also be found in parsley, onions, oranges. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

10. Leucine

Leucine is one of three branched chain amino acids (BCAA).

It's an essential amino acid, meaning you’ll need to get it from food or supplements.

Athletes and bodybuilders often take it as a supplement because it helps increase energy, improve strength and build muscle.

Research shows that leucine supplementation increases intracellular NAD+ levels and prevents mitochondrial dysfunction (17-18).

You can get leucine from protein-rich foods, such as fish, chicken and turkey. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

But you may want to supplement with it if your goal is to increase NAD+. It’s included in this supplement.

11. Reduce Inflammation

Reducing inflammation throughout your entire body is a key step towards increasing your NAD+ levels naturally.

Research shows that chronic inflammation impairs the synthesis of NAD+ and significantly reduces NAD+ levels (23).

There are many causes of chronic inflammation, including infections, mold, brain injuries, and leaky brain.

But one of the most common causes – and the one you have the most control over – is your diet.

That’s why I recommend following an anti-inflammatory diet and avoiding foods such as gluten and dairy that can trigger inflammation in the gut and brain.

You should also remove processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and organic chicken.

Check out my Free Grocery Shopping Guide for Optimal Brain Health for a full list of anti-inflammatory foods.

Other steps you can take to reduce inflammation include reducing stress, exercising, improving gut health, treating infections and getting enough sleep.

Make sure you also check out this article for 23 effective ways to reduce inflammation in the brain.

And this supplement helps reduce inflammation in the brain.

12. Niacinamide

Niacinamide, also known as nicotinamide, is the water-soluble, active form of Vitamin B3 (niacin).

It’s often taken as a supplement.

Niacinamide is one of the precursors to NAD+ and therefore supplementation can increase levels and improve mitochondrial function.

Studies have shown that niacinamide supplementation results in a striking increase in brain NAD+ levels (19).

Niacinamide is included in this supplement.

13. Optimize Your Circadian Rhythm

Research shows that your circadian rhythm regulates the synthesis of NAD+ and affects NAD+ levels (24).

Even mild changes in our external environment (i.e. blue lighting at night) can affect our circadian rhythm and reduce NAD+ production, negatively altering our cognition.

I work with my clients so that they can optimize their circadian rhythm. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

14. 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 has been shown to increase NAD+ levels and increase the NAD+/NADH ratio (20).

Succinic acid can be purchased and taken as a supplement to boost energy production.

Succinic acid is included in this supplement.

15. Nicotinamide Mononucleotide

Nicotinamide mononucleotide (NMN) is a nucleotide derived from ribose and nicotinamide.

It's most recognized for its role in the synthesis of NAD+.

Studies show that NMN is effective at restoring NAD+ levels (22).

And researchers suggest that supplementing with NMN can counteract many diseases of aging, including neurodegenerative diseases (21).

16. Avoid Alcohol

Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress.

It also lowers your NAD+ levels.

Alcohol has been shown to reduce NAD+ levels and lower the cellular NAD+/NADH redox ratio (25-26).

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

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