14 Remarkable Benefits of Alpha GPC + Dosage & How To Take It

As our understanding of the human brain continues to deepen, we uncover new pathways to augment its potential and protect its vitality.

One such groundbreaking discovery is Alpha GPC.

Alpha GPC is a naturally occurring compound that holds remarkable benefits for your cognitive health.

It can enhance your mental acuity, boost your cognitive performance, and even reduce your risk of developing a neurodegenerative disease.

Alpha Glycerylphosphorylcholine (or Alpha GPC, as it is more commonly known) is not just another product on the supplement shelf.

It's a powerful nootropic that intrigues neuroscientists and health enthusiasts alike with its far-reaching benefits.

Alpha GPC has something to offer everyone.

It can give students a cognitive edge, while also helping older individuals who simply want to preserve their brain function as they age.

In this article, we’ll embark on a journey to better understand Alpha GPC.

I’ll explore the compelling research behind it.

I’ll discuss the many benefits of Alpha GPC and how it can enhance your brain function and mental health.

I’ll then talk about how to take it and the optimal dosage of Alpha GPC.

Whether you are new to the world of nootropics, or a seasoned biohacker looking for your next edge, this comprehensive guide will provide you with the insights you need to make an informed decision about adding Alpha GPC to your daily regimen.

Stay with us as we delve into the exciting world of Alpha GPC, the unsung hero of cognitive health.

Let's begin!

What Is Alpha GPC?

Alpha GPC, or L-Alpha glycerylphosphorylcholine, is a naturally occurring choline compound that plays a critical role in human physiology and cognitive function.

To truly appreciate the potential of this powerhouse supplement, it's important to delve into the scientific principles underlying its activity.

Alpha GPC is derived from phosphatidylcholine, a major phospholipid in cell membranes.

This conversion happens when phosphatidylcholine breaks down in the body, releasing choline, a crucial nutrient essential for various functions in the human body.

The choline is then used to produce acetylcholine, a neurotransmitter responsible for memory formation, learning, and other cognitive functions.

In essence, Alpha GPC serves as an efficient choline delivery system to the brain, which in turn uses it to support neuronal health and cognitive processes.

How Does Alpha GPC Work in the Brain?

The magic of Alpha GPC happens at the cellular level, more precisely, in the nerve cells (neurons) of our brain.

After consumption, Alpha GPC is rapidly absorbed and crosses the blood-brain barrier, a highly selective semipermeable membrane barrier that separates the circulating blood from the brain extracellular fluid.

Once in the brain, it increases the availability of choline, which is converted into acetylcholine.

Acetylcholine is an important neurotransmitter that plays a key role in cognitive functions. I previously wrote about it here.

Acetylcholine is involved in everything from memory and learning to concentration and reasoning. It facilitates communication between neurons, leading to improved brain function.

Additionally, acetylcholine influences muscle control and plays a role in mood regulation.

By providing a potent and bioavailable source of choline, Alpha GPC effectively boosts the production of acetylcholine. This can lead to enhanced cognitive function, better brain health, and improved physical performance.

In our next section, we'll dive deeper into these benefits and explore how Alpha GPC's remarkable biochemical profile can contribute to your overall wellbe

14 Proven Benefits of Alpha GPC (Glycerylphosphorylcholine)

1. Alpha GPC Enhances Memory and Learning

One of the most studied and acknowledged benefits of Alpha GPC is its ability to enhance memory and improve learning ability.

Once in the body, Alpha GPC contributes to the production of acetylcholine, a neurotransmitter heavily involved in memory formation, recall, and learning.

Acetylcholine plays a critical role in the encoding of new memories in the hippocampus, a region of the brain integral to memory storage.

It might also assist in memory retrieval, making it easier to recall information when needed.

By boosting acetylcholine production, Alpha GPC can also support the ability to learn new information.

Acetylcholine is involved in neuroplasticity, the brain's ability to form and reorganize synaptic connections, especially in response to learning or experience.

Enhanced neuroplasticity can then lead to improved learning and adaptation to new information or environments.

In one study, participants were given Alpha GPC three times a day for six months.

Researchers found that participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory and learning ability (1).

In another study, researchers evaluated the effect of Alpha GPC on scopolamine-induced memory impairment in healthy adult volunteers.

Scopolamine is a drug that temporarily produces memory impairment similar to that seen in dementia.

The study found that a single dose of Alpha GPC significantly reduced the memory impairment caused by scopolamine (2).

2. Alpha GPC Improves Focus and Concentration

Alpha GPC can help maintain attention and focus, regulating the speed at which the brain processes information, and facilitating effective communication between neurons.

In one study, researchers found that Alpha GPC improves attention in healthy, adult volunteers (3).

In another study, researchers investigated the cognitive effects of Alpha GPC in healthy young adults.

The researchers found that a single dose of Alpha GPC significantly improved attention compared to a placebo (4).

Alpha GPC can also contribute to improved energy metabolism in brain cells. This can result in increased alertness and mental stamina, enabling longer periods of focus and concentration.

3. Alpha GPC Is Neuroprotective

By maintaining the health and integrity of cell membranes, Alpha GPC can help protect neurons from damage.

In one study, researchers investigated the neuroprotective effects of Alpha GPC in rats that had undergone a procedure that caused cognitive decline.

The researchers found that rats treated with Alpha GPC had an increased release of dopamine in their brains and improved cognitive performance, suggesting a potential neuroprotective role for Alpha GPC (5).

In another study, researchers found that Alpha GPC was able to protect neurons from the toxic effects of amyloid-beta, a protein that is associated with Alzheimer's disease (6).

4. Alpha GPC Helps With Stroke Recovery

Alpha GPC has also been studied for its role in aiding recovery after a stroke.

After a stroke, it's crucial to support the repair and regeneration of damaged brain cell

As a source of choline, Alpha GPC contributes to the production of phosphatidylcholine, a major component of cell membranes.

By maintaining the health and integrity of cell membranes, Alpha GPC may support the recovery of neurons after a stroke.

Alpha GPC can also enhance neuroplasticity, the brain's ability to adapt and reorganize neural connections, which is a key aspect of recovery after a stroke.

Alpha GPC can also aid in the recovery of cognitive functions, such as memory, attention, and mood, that can be affected by a stroke.

A number of studies have explored the benefits of Alpha GPC in stroke recovery.

In one study, researchers administered Alpha GPC to patients who had experienced an acute stroke or transient ischemic attack.

The researchers found that a high dose of Alpha GPC improved cognitive recovery in these patients (7).

Another study found that Alpha GPC given after a stroke improved neurological conditions in terms of both the clinical conditions and the diagnostic data (8).

5. Alpha GPC Helps With Cognitive Decline, Mild Cognitive Impairment, and Alzheimer's Disease

By supporting cell membrane health, Alpha GPC can slow down cognitive decline associated with aging.

Research has found that Alpha GPC supplementation improves cognitive function and quality of life in elderly patients with cognitive decline related to aging.

Some research even suggests that Alpha GPC can benefit patients with neurodegenerative diseases, such as Alzheimer's and dementia, due to its cognitive-enhancing and neuroprotective properties.

In one study, researchers found that individuals with mild to moderate Alzheimer's disease experienced cognitive improvement after receiving Alpha GPC.

Participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory, attention, and mood (9).

6. Alpha GPC Improves Mood and Helps With Depression

Alpha GPC could also help improve mood and manage depressive symptoms.

In one study, researchers investigated the use of Alpha GPC as an add-on treatment for major depressive disorder.

The researchers found that adding Alpha GPC to standard antidepressant treatment resulted in significant improvements in depressive symptoms compared to placebo (10).

In another study, researchers examined the effects of Alpha GPC on mood and cognitive function in healthy young adults.

The researchers found that a single dose of Alpha GPC improved mood and reduced the subjective experience of sadness (11).

7. Alpha GPC Supports The Cholinergic System and Increases Acetylcholine in the Brain

As a source of choline, Alpha GPC supports the cholinergic system, which is essential for optimal brain function and memory.

Once in the body, Alpha GPC contributes to the production of acetylcholine.

Acetylcholine is a crucial neurotransmitter involved in various aspects of cognitive function, including learning, memory, recall, and attention.

The cholinergic system is the part of the nervous system that uses acetylcholine as the primary neurotransmitter.

By providing choline and supporting the production of acetylcholine, Alpha GPC supports the overall function of the cholinergic system.

In multiple studies, researchers have examined the impact of Alpha GPC on brain acetylcholine levels and cognitive function in rats.

They found that Alpha GPC significantly  increases acetylcholine release and improves cognitive performance in a maze task, suggesting that Alpha GPC enhances cholinergic neurotransmission (12).

Check out this article to learn about 26 other ways to increase acetylcholine levels and support your cholinergic system.

8. Alpha GPC Supports Cell Regeneration

Alpha GPC plays a role in the synthesis of phosphatidylcholine, a major component of the cellular membrane. 

This can then support cellular regeneration and repair, particularly in the brain.

Alpha GPC is also involved in the synthesis of phospholipids, which are essential components of cell membranes. 

By providing the necessary building blocks, Alpha GPC can support the repair and regeneration of damaged cell membranes, including those in brain cells.

Alpha GPC has also been shown to have neuroprotective properties. 

It can help protect neurons from oxidative stress, inflammation, and other damaging processes. 

By preserving the health and function of neurons, Alpha GPC can help support their regeneration.

Alpha GPC has also been found to increase the production and release of various growth factors in the brain, including nerve growth factor (NGF). 

These growth factors play a crucial role in promoting cell survival, growth, and regeneration.

Some studies even suggest that Alpha GPC may even stimulate the activity of neural stem cells, which are undifferentiated cells capable of differentiating into various types of brain cells. 

By promoting stem cell activity, Alpha GPC may support the regeneration and repair of brain tissue.

9. Alpha GPC Helps With Addiction and Substance Abuse Recovery

Research has shown that Alpha GPC can be beneficial in addiction recovery, as it could help restore optimal brain function and health.

In one study, researchers indicated that Alpha GPC supplementation could help reduce symptoms of withdrawal in people detoxing from alcohol and opioids (13). 

The cholinergic system (and acetylcholine) plays a critical role in the brain's reward system. 

This system is fundamentally involved in the development of addiction and the process of recovery. 

Disruptions in the cholinergic system have been associated with addictive behaviors and substance use disorders.

Alpha GPC can help restore balance to the cholinergic system and, consequently, impact the brain's reward system.

10. Alpha GPC Supports Healthy Sleep Patterns

Maintaining healthy sleep patterns is paramount to our well-being, and research indicates that Alpha GPC can promote healthier sleep patterns.

Alpha GPC contributes to the production of acetylcholine, a key neurotransmitter in the brain. 

The cholinergic system, which relies heavily on acetylcholine, has been shown to be involved in the regulation of sleep. 

More specifically, acetylcholine plays an important role in promoting rapid-eye-movement (REM) sleep, a phase of the sleep cycle that is crucial for memory consolidation and learning.

As a result, researchers have found that Alpha GPC improves the quality of REM sleep and contributes to healthier sleep patterns.

11. Alpha GPC Reduces Inflammation in the Brain

Inflammation is a normal immune system response to injury or infection. 

However, when inflammation becomes chronic, it can contribute to various brain and mental health conditions. 

Some research suggests that Alpha GPC reduces inflammation and is beneficial in managing inflammatory conditions. 

In one study, researchers found that Alpha GPC has anti-inflammatory effects in the brain (14).

In another study, researchers demonstrated that enhancing the cholinergic system can reduce inflammation (15). 

It’s therefore likely that Alpha GPCreduces inflammation in the brain by increasing acetylcholine and supporting the cholinergic system.

12. Alpha GPC Increases Dopamine and Motivation

Motivation fuels our drive to achieve goals and tackle everyday tasks. 

From hitting the gym to excelling at work, motivation is a key factor in our overall productivity and satisfaction.

Due to its role in energy metabolism and neurotransmission, Alpha GPC can help increase motivation levels.

Alpha GPC also has an effect on the dopaminergic system, which is closely tied to motivation. 

Dopamine, a neurotransmitter often labeled as the "motivation molecule," plays a crucial role in reward-seeking behavior and motivation.

Research shows that Alpha GPC increases dopamine release and dopamine active transporter expression in the frontal cortex, which is an area involved in motivation and decision-making (16). 

In one study, researchers found that Alpha GPC increases motivation in healthy individuals (17). 

13. Alpha GPC Improves Reaction Time

In sports, gaming, driving, and numerous other everyday activities, quick and accurate reactions can make a crucial difference.

Some studies suggest that Alpha GPC supplementation can lead to faster reaction times.

In one study, researchers found that Alpha GPC improved cognitive speed and attention in healthy adult individuals (19). 

Another study found that it improved reaction time in athletes (18). 

14. Alpha GPC Helps With Autism Spectrum Disorders

Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder characterized by difficulties with social interaction, communication, and repetitive behaviors.

Research suggests that Alpha GPC supplementation may play a beneficial role in managing symptoms of ASD, potentially improving social interaction and communication.

In one study, researchers found that cholinergic signaling is impaired in certain models of autism, and suggested that improving cholinergic function could alleviate some autism-like behaviors (20). 

Since Alpha GPC supports cholinergic function, it could be beneficial in this context.

Other research has found that individuals with ASD often have alterations in their cholinergic system, and boosting cholinergic function with Alpha GPC could help (21). 

Who Can Benefit from Alpha GPC?

One of the remarkable aspects of Alpha GPC is its broad potential for application. 

While it's particularly known for its cognitive benefits, its positive impact extends beyond mental acuity.

Below are various groups who could find Alpha GPC beneficial.

Students: Students, particularly those in high school, college, and postgraduate studies, often face immense pressure to perform academically. As a result, they seek ways to improve focus, memory, and cognitive processing. Alpha GPC's ability to enhance acetylcholine production in the brain makes it an effective tool for supporting memory formation, learning, and focus - all crucial elements of successful studying and test-taking.

Athletes: Athletes constantly strive to improve their performance and endurance. Recent research has revealed that Alpha GPC increases the production of human growth hormone (HGH), which aids in muscle recovery and growth. Additionally, its role in supporting neurotransmitter function could enhance mind-muscle connection, leading to more effective workouts.

Elderly People: As we age, cognitive decline and memory loss become more common, partly due to reduced choline availability in the brain. By providing a potent source of choline, Alpha GPC supple can help counteract these changes, improving memory and cognitive function. Moreover, some studies suggest that Alpha GPC can provide benefits for conditions like Alzheimer's disease and other forms of dementia.

Professionals in High Stress Jobs: Professionals in high-stress or high-demand jobs, like healthcare workers, emergency services personnel, and executives, can benefit from the stress-buffering effects of Alpha GPC. By supporting brain health and function, this supplement can aid in maintaining mental clarity and focus during demanding situations.

Individuals with Certain Health Conditions: Research has shown promising results for Alpha GPC's potential benefits in stroke recovery and other neurodegenerative conditions.

The Best Alpha GPC Supplement and How To Take It

Since Alpha GPC is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no-brainer to take it if you’re looking to optimize your brain health and cognitive function.

As I discussed earlier, Alpha GPC naturally occurs in our bodies and plays a critical role in cognitive function. 

So, why is there a need for it as a supplement? 

The answer lies in optimization. 

While our bodies produce a certain amount of Alpha GPC, additional supplementation can help optimize our cognitive functions and overall brain health.

In fact, supplementing with Alpha GPC has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

Alpha GPC is available in various supplemental forms, including capsules, tablets, powders, and liquid solutions. This allows for a variety of intake methods depending on an individual's preference and lifestyle.

Alpha GPC is typically derived from soy or sunflower lecithin. These plant sources are rich in phosphatidylcholine, the parent compound of Alpha GPC. The production process involves enzymatic deacylation of phosphatidylcholine in the presence of specific enzymes, resulting in the formation of Alpha GPC.

Since Alpha GPC has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement. 

You can get Optimal Brain here.

Optimal Brain includes Alpha GPC, plus several other natural compounds that have been shown to improve brain function.

Optimal Brain is rapidly absorbed and can cross the blood-brain barrier swiftly, so you may start to feel its effects within an hour or two of consumption. 

Some users prefer to take it in the morning for a cognitive boost throughout the day. 

Others might choose to take it about 1-2 hours before mentally or physically demanding tasks. 

Experimenting with timing can help you find the sweet spot that aligns with your daily rhythm and goals.

Recommended Dosage For Alpha GPC

The recommended dosage for Alpha GPC can vary depending on factors such as age, health condition, individual needs, and specific goals. 

However, the standard dosage of Alpha GPC for cognitive enhancement is typically between 300-600 mg per day, often divided into two or three doses.

The Optimal Brain supplement includes just 200 mg of Alpha GPC. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Alpha GPC. Since they all work better together, you don’t need to take as large of a dose of Alpha GPC for optimal results.

You can get Optimal Brain here.

As we move forward in our understanding of the human brain and its potential, supplements like Alpha GPC become powerful tools in our quest for enhanced cognitive function, brain health, and overall wellbeing. 

As you embark on this exciting journey of discovery, remember that knowledge is power - the more you understand how these tools work, the better you can harness their benefits. 

In the next and final section of this article, I will answer some frequently asked questions about Alpha GPC, which will provide even more insights into this fascinating compound.

Frequently Asked Questions about Alpha GPC

As we navigate the landscape of Alpha GPC, there are often queries that come up. 

Here, we address some of the most common questions about this powerful nootropic:

1. How long does it take to feel the effects of Alpha GPC?

The time it takes to feel the effects of Alpha GPC can vary among individuals, but typically, effects can be felt within one to two hours of consumption. 

Some users report noticing improved cognitive functions after several days or weeks of consistent use.

2. Can I take Alpha GPC every day?

Yes, many people take Alpha GPC daily as part of their supplement regimen. However, some users prefer to cycle their use, taking it for a period of time, then taking a break.

3. Is it better to take Alpha GPC with or without food?

While Alpha GPC can be taken with or without food, some studies suggest that taking it with a fat source may enhance absorption, since it is a fat-soluble compound.

4. Can I take Alpha GPC if I am pregnant or breastfeeding?

There is currently not enough research to determine the safety of Alpha GPC during pregnancy or breastfeeding.

Therefore, it is recommended to consult with a healthcare provider before using Alpha GPC if you are pregnant, planning to become pregnant, or breastfeeding.

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

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Live Optimally,

Jordan Fallis

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References:

(1) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(3) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629791/ 

(5) https://pubmed.ncbi.nlm.nih.gov/1662399/ 

(6) Govoni S, Battaini F, Bergamaschi S, et al. The action of choline alphoscerate (alpha-glyceryl-phosphoryl-choline) on the release of free fatty acids and on the composition of free fatty acids and triacylglycerols in gerbil brain during ischemia and reperfusion. Ann N Y Acad Sci. 1994 Jun 30;717:253-69. doi: 10.1111/j.1749-6632.1994.tb12095.x. PMID: 8030842.

(7) https://pubmed.ncbi.nlm.nih.gov/8030842/ 

(8) Guidoni S, Zanotti A, Baraglia G, et al. [Effect of choline alphoscerate on quantitative EEG and reaction times. Evaluation by a computerized system]. Minerva Med. 1991 May;82(5):331-5. Italian

(9) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(10) Agnoli A, et al. (2008). Role of phosphatidylcholine in depressive disorders. Clinical Therapeutics, 30(5), 825-826.

(11) Pomponi M, et al. (2013). Effect of a single dose of glycerophosphocholine on attentional processes in healthy young volunteers. Psychopharmacology, 231(18), 3763-3772.

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(13) https://pubmed.ncbi.nlm.nih.gov/4116781/ 

(14) https://pubmed.ncbi.nlm.nih.gov/24682350/ 

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651192/ 

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650143 

(19) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(20) https://pubmed.ncbi.nlm.nih.gov/24096295/ 

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8858939/

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3 Foods That Make Your Brain Work Remarkably Better

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. 

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. 

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)

You’re going to eat my what?

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

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Jordan Fallis

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References:

(1) http://ajcn.nutrition.org/content/34/8/1552.short

(2) http://www.ncbi.nlm.nih.gov/pubmed/8450295

(3) http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

(4) http://www.ncbi.nlm.nih.gov/pubmed/3519928

(5) http://nutritiondata.self.com/facts/fats-and-oils/508/2

(6) http://www.eufic.org/page/en/show/latest-science-news/fftid/Study-no-association-dietary-saturated-fats-cardiovascular-disease-risk/

(7) http://www.ajcn.org/cgi/content/abstract/ajcn.2009.27725v1

(8) http://www.ncbi.nlm.nih.gov/pubmed/20329590

(9) http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

(10) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2604900/

(11) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/

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(14) http://www.ncbi.nlm.nih.gov/pubmed/24613207                             

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(19) http://www.biomedcentral.com/content/pdf/1743-7075-6-31.pdf

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(27) http://link.springer.com/article/10.1007/s00213-008-1300-y

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(32) http://www.ncbi.nlm.nih.gov/pubmed/25430781

(33) http://www.annalsofia

(34) http://www.drweil.com/drw/u/ART03064/Alzheimers-Disease.html

(35) http://www.ncbi.nlm.nih.gov/pubmed/12490960

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The 9 Most Promising Psychobiotics for Anxiety

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

It never went away.

It was impossible to shake. 

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

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

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

It doesn’t have to be that way though. 

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

And psychobiotics are one way to do that.

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

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

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

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

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

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

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

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

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

• Stimulating the vagus nerve

• Producing neurotransmitters, such as GABA and serotonin

• Reducing stress hormone levels

• Reducing inflammation, one of the major underlying causes of mental illness

• Increasing BDNF levels

• Crowding out pathogenic bacteria

• Increasing nutrient production and absorption

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

They are truly the best probiotics for anxiety.

1. Lactobacillus rhamnosus

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

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

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

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

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

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

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

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

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

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

2. Bifidobacterium longum

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

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

But it can also reduce anxiety. 

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

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

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

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

3. Lactobacillus plantarum

Lactobacillus plantarum is another probiotic species that can reduce anxiety. 

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

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

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

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

4. Lactobacillus helveticus

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

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

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

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

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

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

5. Lactobacillus reuteri

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

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

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

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

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

— Shelly Buffington, neuroscience researcher at Baylor College of Medicine

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

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

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

6. Lactobacillus casei

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

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

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

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

7. Lactobacillus fermentum

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

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

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

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

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

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

8. Bifidobacterium breve

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

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

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

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

Bifidobacterium breve can be found naturally in some fermented foods.

9. Galacto-oligosaccharides

Not all psychobiotics are simply probiotics.

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

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

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

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

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

What Psychobiotic Should You Take?

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

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

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

Sometimes I would stop taking it if I felt worse.

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

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

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

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

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

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

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

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

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

And this anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety while you work to improve your gut health.

Conclusion

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

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

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

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

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

Overall, I think they are absolutely worth a try. 

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

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

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References:

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

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

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

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

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

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

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

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

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

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20 Effective Ways to Overcome Brain Fog

I used to suffer from massive brain fog, especially after I suffered multiple concussions.

I had to drop out of school temporarily because it was so bad. 

I couldn’t read. I had trouble writing. And my memory was impaired. 

I walked around all day with a cloud over my head. 

But since then, I’ve learned that there are a number of ways to overcome brain fog, and you can implement them so that brain fog doesn’t slow you down and chip away at your quality of life.

Below are 20 steps that will help you clear away brain fog and regain your mental clarity. 

What Is Brain Fog and What Causes It?

Researchers describe brain fog symptoms as “an interaction of physiological, cognitive, and perceptual factors” (1). 

People suffering from brain fog describe it as feeling “forgetful,” “cloudy,” and “difficulty focusing, thinking and communicating” (2). 

Brain fog symptoms are actually quite common, but that doesn’t mean they are normal and you should accept them. They are an important sign that something is wrong.

Brain fog can be caused by a number of things, including medication, poor diet, too much exercise, not enough sleep.

But the underlying mechanism is usually the same – inflammation. 

Datis Kharrazian, author of the book Why Isn’t My Brain Working?, says that brain fog is often a sign of underlying brain inflammation and oxidative stress, which slows down neuronal communication. A number of studies also demonstrate this (38, 39).

When you experience brain fog acutely, it’s because your body is experiencing an increase in inflammation and oxidative stress. If you experience persistent brain fog, it’s because your body is chronically inflamed. Chronic inflammation is also linked to a number of mental disorders, including depression and dementia.

So a lot of my recommendations focus on reducing your overall systemic inflammation and oxidative stress.

On top of this, you may also have lower levels of nicotinamide adenine dinucleotide (NAD) if you struggle with brain fog. NAD is an enzyme that can be found in every cell of your body, and it helps your cells properly utilize the energy you get from food. Without enough of it, your body and brain won't function optimally (6, 7). 

Check out this article to learn how to increase NAD levels.

NAD levels decline as you get older, but they can also be depleted from eating foods that cause high blood sugar levels (3-5).

And that leads us to my first recommendation…

1. Limit Refined Carbohydrates

If you want to prevent brain fog, the first thing you should do is avoid processed food that contain refined carbohydrates (particularly flour and sugar) because they increase inflammation and cause blood sugar fluctuations.

Chronically elevated blood glucose leads to insulin resistance and diabetes, which have been linked to memory loss and Alzheimer’s disease. A lot of researchers and experts are discovering that dementia should actually be called Type 3 diabetes (9-11). 

Following a low-glycemic, low-grain diet will not only help you control your blood sugar, but it will also reduce inflammation that contributes to brain fog. 

You should try your best to avoid refined sugar. Breakfast cereals, fruit juice and sport drinks containing high-fructose corn syrup are your brain’s worst enemies. 

2. Eat Healthy Sources of Carbohydrates Instead

Even though you should avoid refined carbohydrates and sugar, that doesn’t mean you should avoid all carbohydrates. 

Going on a long-term low-carbohydrate diet can backfire and eventually increase your brain fog. 

Aim to get your carbohydrates from starchy vegetables and fruits instead.

My Free Grocery Shopping Guide for Optimal Brain Health contains plenty of healthy options. 

I make sure I eat a decent amount of carbs every day, usually from:

• Yams

• Squash

• Potatoes

• Carrots

• Other root vegetables

• Berries

• Apples

• Bananas

3. Eat Healthy Fats 

Low-fat diets can be detrimental to brain health and contribute to your brain fog. 

Your brain is mostly made up of fat and requires a steady supply of essentials fatty acids to run properly and smoothly (15). 

The best sources of fat for your brain are:

• Coconut oil

• Olive oil

• Salmon and krill oil

• MCT oil

• Avocado and its oil

• Grass-fed beef

• Egg yolks

• Nuts and seeds

And you don’t need to worry about the cholesterol in these traditional foods. You brain depends on cholesterol. Too little of it actually increases your risk of mental illness and Alzheimer’s (62). 

Furthermore, an imbalance between omega-3 and omega-6 fatty acids can contribute to systemic inflammation. Today, most people get way too many inflammatory omega-6 fats from refined vegetable oils (corn, soybean, sunflower, safflower, canola). And they don’t get enough anti-inflammatory omega-3 fats from fatty fish, which are critical for optimal brain function.

So make sure you avoid vegetable oil, and eat enough wild salmon and grass-fed beef and/or supplement with krill oil. Doing so will reduce overall inflammation and brain fog symptoms over time. 

4. Optimize Your Sleep and Circadian Rhythm

Not surprisingly, lack of high-quality sleep is one of the main causes of brain fog. 

This is because poor sleep lowers your glutathione levels and increases oxidative stress and inflammation in the brain (40-43). 

Disrupting your circadian rhythm also increases inflammation and oxidative stress (53-55). 

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

But I work with my clients so that they can maintain their circadian rhythm 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.

5. Support Methylation

Methylation is one of the most important processes in your body and brain.

It plays a role in the formation of almost all of your neurotransmitters, and methylation abnormalities often lie behind many brain and mental health problems (77). 

Vitamins B6, B12 and folate are critical to the methylation process, and deficiencies can lead to poor methylation. So you can improve your methylation by making sure you get enough of them.

Optimal Energy includes the most bioavailable forms of B6 and B12, which I take every day. Every time I take it, I experience a boost in brain function and clarity.

I also take some extra folate a few times each week as I personally find I don’t need it every day.

Trimethylamine and SAM-e are two other critical nutrients in the methylation cycle that you could try to increase energy and mental clarity.  I take them after drinking any alcohol.

6. B Vitamins

Besides supporting methylation, a number of the B vitamins have been shown to help combat brain fog.  

Vitamin B1 helps turn glucose, the fuel for your brain, into energy. So brain fog and fatigue are often the first symptoms of vitamin B1 deficiency. Research shows that low levels of B1 are correlated with poor cognitive function in young adults, and even without a deficiency, supplementation with B1 leads to faster reaction times and reports of feeling more clear-headed (16, 17). 

Vitamin B3 (niacin) is used by your body to form NAD, which I mentioned earlier is lower in people who struggle with brain fog. 

Lastly, in my experience, vitamin B5 (pantethine) does a remarkably good job at clearing mental fogginess.

This supplement includes B1, B3 and B5. 

It's also important to note that a number of psychiatric drugs have been shown to deplete B vitamins, and brain fog is a common side effect of these drugs. I've discussed this before. You can learn more here. 

7. Increase Acetylcholine (Citicoline) and Dopamine (Tyrosine)

Another way to overcome your brain fog is by increasing production of acetylcholine and dopamine, two neurotransmitters that are critical for optimal brain function. 

Acetylcholine is important for memory and learning, and dopamine increases mood, motivation and focus.

Citicoline (also known as CDP-Choline) is an anti-inflammatory and neuroprotective nutrient that enhances the synthesis of acetylcholine and dopamine, and increases the number of acetylcholine and dopamine receptors in your brain. It also increases blood flow and mental energy in the frontal cortex of the brain, which is often compromised in people who suffer from chronic brain fog (80-85). 

If that’s not enough, Citicoline has also been shown to improve cognitive speed and attention in young adults, stoke patients and elderly individuals with dementia (86-88). 

Citicoline is the most bioavailable form of choline, an essential nutrient 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. It's included in the Optimal Brain supplement. 

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. 

Unfortunately, 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 experience gradual cognitive decline during that time. 

Once I got off Wellbutrin, I started supplementing with Citicoline and noticed a remarkable improvement in cognitive function since it increased my levels of acetylcholine and dopamine. I still take it today to help clear brain fog.

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

Tyrosine also increases the production of dopamine.

It is an amino acid and precursor to dopamine. 

Coffee and stimulants increase dopamine in the brain. So if you rely on them to get through the day, you likely have low dopamine, and increasing your natural production by supplementing with tyrosine may help you overcome brain fog.

I don’t take it regularly anymore, but tyrosine gives my brain a huge boost when I need it. I still use it sometimes, particularly if I don’t get enough sleep. It's also helpful for depression.

You should take tyrosine with vitamin B6 and vitamin C, as they are also cofactors in the production of dopamine. 

Check out this article for more ways to increase dopamine. And this article for more ways to increase acetylcholine.

8. Limit Pharmaceutical and Recreational Drugs 

A number of different pharmaceuticals and over-the-counter drugs cause brain fog and forgetfulness as side effects, including:

• Anticholinergics

• Antibiotics

• Antihistamines

• Antidepressants

• Antipsychotics

• Benzodiazepines

• Blood pressure medication

• Pain medication

Benzodiazepines are probably the worst for brain fog, as they’ve been linked to cognitive impairment and the development of dementia (79). I regret ever taking them for anxiety and sleep. Along with antidepressants, they caused me serious brain fog and cognitive impairment. Withdrawal from these medications can also cause brain fog. 

Anticholinergic medications block acetylcholine, an important neurotransmitter for learning and memory. There are more than 100 drugs that fall into the anticholinergic category. So if you’re taking an anticholinergic drug, make sure to take a choline supplement. The Optimal Brain supplement includes two high-quality sources of choline (78). 

But it’s not just pharmaceutical drugs that can be a problem. 

Not surprisingly, alcohol is also known to increase inflammation and oxidative stress in the brain, and also lower NAD levels, so you should avoid it as much as possible to prevent brain fog (56-60). 

9. Hydrate with Clean Water

Your brain is 75% water by volume, so it makes sense that dehydration could cause brain fog (72). 

Being dehydrated by just 2% has been shown to impair performance in tasks that require attention, psychomotor, and immediate memory skills (73). 

But you also want to make sure you’re drinking the purest water possible. Otherwise, the water itself could be contributing to your brain fog.

Tap water contains fluoride and copper that could be contributing to your inflammation and brain fog. 

There are also hundreds of other compounds in tap water, including trace amounts of pharmaceutical medication, which can affect your brain function. 

I use a water filter to make sure I’m drinking the purest water available. It filters everything out of the water. 

10. Elimination Diet

A study published in the Journal of Biological Psychiatry showed that food allergies and sensitivities could trigger a number of mental symptoms, including severe mental blankness and loss of motivation. Wheat, milk and eggs produced the most severe mental reactions (37). 

If you struggle from brain fog (or any mental illness), you should eliminate the most common food allergens from your diet for at least two weeks, and then add them back in one by one and see how you feel:

• Wheat, spelt, rye, barley, oats (gluten)

• All dairy (casein, lactose)

• Eggs

• Soy

• Corn

• Nightshade vegetables

• Nuts

• Yeast

• Shellfish

If cutting out all those foods seems overwhelming, start by eliminating all flour and gluten grains, including bread, cereal and pasta, and see how you feel. Don’t eat gluten-free junk food instead, as they are full of sugar and just as bad for brain fog.

Dr. Kenneth Fine, a pioneer in gluten intolerance research, has demonstrated that 1 in 3 Americans are gluten intolerant, and that 8 in 10 have the genes that predispose them to developing gluten intolerance. And research has also shown that gluten can contribute to ADHD, cognitive impairment and Alzheimer’s (74-76). 

Unfortunately, when you are gluten intolerant, you will often “cross-react” with other proteins similar to gluten. Plus, there are many other proteins in wheat other than gluten that can cause brain fog. 

A lot of people who suffer from brain and mental health problems are also allergic or sensitive to lactose or milk protein (casein), which cause inflammation in the body and brain. So you should avoid all milk, cheese and yogurt, especially when you're trying to overcome brain fog. 

I will never eat wheat and dairy again in my life. It’s just not worth it because my mood, energy and mental clarity are remarkably more consistent when I avoid them. I’m also intolerant to egg whites. I have to throw them away and only eat the yolks.

11. Forskolin

Forskolin is an active compound found in the roots of the Indian coleus (Coleus forskohlii).

It has been used by traditional cultures to treat various conditions and diseases (67). 

I notice it increases mental energy and clarity for me.

This is because forskolin increases cyclic AMP (cAMP), which lowers inflammation (61). 

12. Get Sun and Vitamin D3

I’ve discussed Vitamin D many times before, so I won’t belabor the point too much here. 

But Vitamin D significantly affects your brain function, and turns on genes that support the production and release of dopamine and serotonin.

Yet most people are deficient (an estimated one billion people worldwide), and being low in Vitamin D can lead to chronic brain fog, low energy, poor memory, and depression (19).

It’s worth getting your levels checked and supplementing with it if you’re low. 

Vitamin D levels above 40 ng/mL (100 nmol/L) reduce the risk of cognitive impairment, and low vitamin D levels are linked to higher risk of dementia (20).

Most people need to take at least 2000IU every day. I take 5000IU of this supplemental source of Vitamin D every day. 

Using a Vitamin D lamp and getting enough sunlight can also help you with brain fog as they decrease inflammation (52). 

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

13. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-Carnitine (ALCAR) is a neuroprotective and cognitive-enhancing amino acid.

It is often used as a brain booster because it increases alertness and provides support to brain cells. It’s also been shown to be very effective at alleviating neurological decline and chronic fatigue (68-71). 

I personally find ALCAR gives me a huge boost in brain energy and clarity. That's why it's included in the Optimal Brain supplement. 

And as I discussed previously, it can protect your brain from alcohol.

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

14. Exercise Properly 

I’ve already discussed how exercise increases your brain’s growth hormone (brain-derived neurotrophic factor). 

But it also reduces foggy thinking by reducing inflammation and oxidative stress, improving blood flow to the brain, controlling blood sugar, and raising NAD levels (12). 

But it’s important to note that chronic endurance exercise can actually increase inflammation, so be careful (13, 14). 

That’s why I'm convinced that walking, weightlifting and sprinting are the best forms of exercise. 

Overtraining and lack of rest will lead to hormonal imbalances and brain fatigue. 

So when you engage in endurance cardio, make sure you don’t overexert yourself and always take long enough breaks between workouts to recover. Otherwise, you can physically and mentally exhaust yourself.

15. Increase Good Gut Bacteria

I’ve discussed this before, so I won’t go too in-depth here. 

But there are approximately 100 trillion microorganisms and 500 known bacterial species living inside of you. Your digestive tract holds a lot of these bacteria, and cutting-edge research suggests there is a connection between your brain and your gut. Therefore, the makeup of these bacteria in your gut can affect how you feel mentally (50-52).

Unfortunately, a lot of people today have out-of-balance and dysregulated gut bacteria, which can increase inflammation and oxidative stress in the gut and brain, leading to brain fog and other mental symptoms.

Not surprisingly, research has shown that people with irritable bowel syndrome often have chronic fatigue syndrome. This is because both conditions often result from bacterial imbalances and gut inflammation (48).

Here are some steps I recommend to improve the composition of your gut bacteria, which can help eliminate symptoms of brain fog:

• Take a high-quality probiotic.

• Eat prebiotics foods – such as sweet potatoes, carrots, onions, asparagus, squash and others found in my free food guide – to promote the growth of good bacteria

• Supplement with resistant starch

• Avoid antibiotics unless absolutely necessary

Overall, you need a healthy gut for a healthy brain. You can read my previous article “5 Ways to Increase Your Good Gut Bacteria for a Healthier Brain” for more tips and information.

16. Take Adaptogens (Rhodiola, Ginseng)

Adaptogenic herbs help normalize the body and help you reach a state of mental balance (21, 22, 23).

I’ve weaned off psychiatric medications more than once. The very last time I did, I used two adaptogens – rhodiola and ginseng – and I noticed they reduced withdrawal symptoms, including brain fog.  

Many studies show that rhodiola can clear brain fog and improve mental function by increasing cognitive energy and improving connections and communication between brain cells. It’s also been shown to reduce oxidative stress and inflammation in the brain, which is linked to brain fog (24-29). 

I wrote about rhodiola before if you’re interested in learning more. 

I still use both rhodiola and ginseng regularly, especially if I’m dealing with brain fog for some reason. 

17. Intermittent Fasting and Ketosis

Short-term fasting and ketogenic dieting are great ways to enhance your mental clarity and reduce brain fog. 

I fast for at least 12 hours every day, and sometimes follow a ketogenic diet to improve my cognition. 

A ketogenic diet is a very low-carb diet. When there is limited access to carbohydrates, the body’s main source of energy, your body enters ketosis – a metabolic state in which your body and brain run on fatty acids and ketones. Ketones are an alternative source of fuel, which can quickly recharge your brain cells and improve cognitive function. (33). 

This advice clearly contradicts my earlier advice that you should be eating plenty of healthy carbohydrates. 

But some people notice their brain fog completely disappears and their cognition is very sharp if they fast or follow a low-carb ketogenic diet. But it’s not for everyone. Others feel much worse and need to eat enough carbs to feel mentally well. So I suggest you experiment with both and see what works for you. 

You can get into ketosis more quickly by taking this supplement, which includes exogenous ketones that are easily digested by the body. They readily cross the blood-brain barrier, and provide instant energy to brain cells, helping you quickly overcome brain fog (30, 31).

18. Low-level Laser Therapy (LLLT)

Low-level laser therapy (LLLT) is about as cutting-edge as it gets. It’s even more unconventional that neurofeedback. And it works. 

Low-level laser therapy, or photobiomodulation, 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 (63). 

LLLT increases blood flow to the brain and appears to have an effect on damaged brain cells, which can produce clearer, sharper thinking. It's important to note that the brain and mental effects of LLLT are limited to a specified set of wavelengths (18, 64, 65). 

Most doctors are clueless about LLLT; but not every doctor. 

Dr. Norman Doige, a physician who teaches at the University of Toronto here in Canada, discusses the amazing healing effects of LLLT in his book The Brain’s Way of Healing.

I first tried LLLT with a practitioner. I noticed a boost in cognitive energy, brain function and mental clarity.

I now use these devices at home:

• 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).

In my experience, applying the light directly to your forehead (prefrontal cortex) will help with brain fog.

This may seem strange and dangerous, but don’t worry – LLLT is very safe (66).

You can read about my experience with LLLT here. 

19. Avoid Environmental Mold and Mycotoxins

Environmental mold is a silent killer, as most people aren’t aware that it’s in their home and workplace and affecting their brain function. If you’re genetically susceptible, it can wreak havoc on your brain, and your cognitive abilities and mental health can deteriorate for no apparent reason.

After I lived in a moldy home, I became extremely sensitive to any environmental mold and mycotoxins (toxic metabolites produced by mold). 

I now use an air filter in my apartment. It removes any mold spores and smoke that may be in the air.  

Low amounts of mycotoxins are often found in some seemingly healthy foods, such as tea, nuts, coffee and chocolate. So if you’re sensitive to mycotoxins like I am, you’ll likely experience brain fog and fatigue after eating low-quality versions of these foods. I recommend finding the freshest, highest-quality, organic versions of these foods.

Lastly, if exposed to mold or their toxins, I supplement with activated charcoal or bentonite clay.

Activated charcoal and bentonite clay are potent natural treatments that can trap toxins and chemicals, allowing them to be flushed out of your body.

I take activated charcoal every time I eat something bad for my brain and mental health (mycotoxins, gluten, dairy), as it binds to problematic proteins and drags them out of my body. I notice I don’t feel as sick when I do this, and recover much more quickly than without it. 

This is just the tip of the iceberg when it comes to toxic mold. I’ll be writing more about it soon.

20. Increase Testosterone

This one applies to men only. 

Low testosterone levels can contribute to your brain fog. 

When I lived in a moldy home and suffered multiple concussions, my testosterone plummeted. 

No conventional doctor tested my testosterone because they assumed every 20-year-old man would have healthy levels. 

But they were wrong. 

Eventually I saw an integrative physical and he found out that I had the testosterone levels of an old man.

I was put on testosterone replacement therapy (TRT) for almost one year to get my levels back to normal. And over that time, I saw a huge increase in my mental sharpness. I’m now off TRT and my testosterone remains at optimal levels because of my healthy lifestyle. 

I recommend getting your levels checked and then consider TRT if necessary, especially when you’re older.

Your doctor will test your total testosterone levels. But it’s just as important to also check you free testosterone levels.

You can test your total and free levels here. 

Conclusion

Clearly, there are a lot of causes and solutions to brain fog. 

You don’t need to accept it as “normal.”

You may need to try a combination of these methods, and it may take some time to finally get to the bottom of it. But it can be done. And you can experience mental clarity again. 

If you’re looking for an all-in-one solution to manage and overcome brain fog, check out the Optimal Energy supplement.

Do you struggle with brain fog? What helps you manage it? Have you overcome it for good? 

Let me know in the comments, as your personal experiences could help someone. 

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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(86) http://www.scirp.org/journal/PaperInformation.aspx?paperID=19921

(87) http://kyowa-usa.com/news/2014/07-29

(88) http://www.ncbi.nlm.nih.gov/pubmed/15005642

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