16 Remarkable Brain Benefits of Phosphatidylserine

Phosphatidylserine is a naturally occurring phospholipid that has become quite popular as a dietary supplement.

It has been linked to numerous benefits, ranging from memory enhancement to stress reduction. 

But what really is Phosphatidylserine? How does it function within your body and brain, and why has it captured so much attention in the world of health and nutrition? 

In this post, I'll delve into the science and benefits of Phosphatidylserine, shedding light on its significance and the reasons behind its growing acclaim.

I'll also guide you through the recommended dosage, and how to choose the right Phosphatidylserine supplement.

Continue reading to learn more about the remarkable benefits of Phosphatidylserine.

What is Phosphatidylserine?

Phosphatidylserine is a phospholipid.

A phospholipid is a type of fat compound that plays a foundational role in the structure and functionality of cell membranes.

So Phosphatidylserine is not just an external supplement. It's also naturally present within us. 

Every cell in our body contains some amount of Phosphatidylserine. But it's most concentrated in the brain, specifically the neurons. 

In fact, the human brain boasts about 60 grams of total phospholipids, with Phosphatidylserine accounting for 15% of this total.

This significant presence underlines its importance in cognitive function and overall brain health.

Research into Phosphatidylserine began in the mid-20th century. 

At that time, scientists discovered a unique phospholipid that was an essential component of cell membranes, particularly in neurons. They identified it as Phosphatidylserine.

Initially, the primary source of supplemental Phosphatidylserine was derived from cow brains, especially the cortex. This form, known as bovine cortex Phosphatidylserine, was used in various studies and demonstrated promising effects on memory and cognition. 

However, in the late 1980s and early 1990s, concerns arose regarding the potential transmission of diseases like Bovine Spongiform Encephalopathy, leading to a shift in sourcing. 

As the demand for safer and more ethical alternatives grew, soy and sunflower lecithin emerged as popular plant-based sources of Phosphatidylserine. These new sources not only provided a vegetarian-friendly option but also eliminated the safety concerns associated with animal-derived products.

How Does Phosphatidylserine Work in the Brain?

Phosphatidylserine plays many different roles in the brain.

Overall, it plays a multifaceted and crucial role in maintaining and supporting brain function.

At its most basic level, Phosphatidylserine is a phospholipid, making it integral to the formation of cell membranes.

As a vital component of cell membranes, it ensures the fluidity, structural integrity, and optimal function of brain cells.

In the brain, Phosphatidylserine helps ensure that neuron membranes remain fluid and permeable. This allows for the effective exchange of nutrients, ions, and waste products.

It also assists in neurotransmitter release and function, specifically acetylcholine and dopamine, which are instrumental in processes like memory and mood regulation.

Lastly, Phosphatidylserine is a key molecule in the signaling of apoptosis, a programmed cell death process. This ensures that old or damaged cells are removed to make way for newer, healthy brain cells.

Now that you know all that, let’s drive into the 16 benefits of Phosphatidylserine.

16 Proven Benefits of Phosphatidylserine 

1. Phosphatidylserine Enhances Memory

There is a body of research showing that Phosphatidylserine has positive effects on memory.

Phosphatidylserine plays a role in the release and availability of acetylcholine and dopamine, neurotransmitters that are crucial for memory.

Phosphatidylserine also aids in brain glucose metabolism, ensuring that brain cells have the energy needed for memory formation and retrieval.

Several studies have indicated that Phosphatidylserine can enhance memory, especially under stress or when faced with complex tasks.

In one study, researchers found that Phosphatidylserine supplementation led to improvements in memory among people with subjective memory complaints (1). 

In another study, people with memory complaints showed significant improvements in memory recall and flexibility after taking Phosphatidylserine for six months (2). 

Researchers have also found that Phosphatidylserine can significantly improve memory, attention, and mood (3). 

2. Phosphatidylserine Slows Down and Protects Against Age-Related Cognitive Decline

Cognitive decline is a common phenomenon associated with aging. It’s characterized by a gradual deterioration in cognitive abilities such as memory, attention, and executive function.

Several studies have shown that Phosphatidylserine supplementation can help reduce symptoms of age-related memory decline or cognitive deterioration. 

In a review article, researchers highlighted several clinical studies demonstrating improvements in memory, learning, and cognitive performance following Phosphatidylserine supplementation in older adults (27). 

In a double-blind, placebo-controlled trial, older participants with cognitive decline experienced improvements in brain function after supplementing with Phosphatidylserine for three months.

The participants exhibited improvements in memory, learning, behavior, and daily life activities (24). 

In another study, elderly subjects with moderate cognitive decline supplemented with Phosphatidylserine for six months. 

At the end of the study, the subjects experienced significant improvements in memory, learning, and recall tasks (25). 

Another study found that Phosphatidylserine supplementation improves cognitive function in elderly individuals with age-associated memory impairment. 

Participants who received Phosphatidylserine supplementation showed significant improvements in memory, learning, and attention compared to those who received a placebo (26).

3. Phosphatidylserine Protects Against Alzheimer's Disease

Alzheimer's disease is a neurodegenerative disorder characterized by progressive cognitive decline, memory loss, and changes in behavior.

There's preliminary evidence that Phosphatidylserine can be beneficial for individuals with Alzheimer's disease. 

Some studies have shown moderate improvements in cognitive function and behavior in patients with Alzheimer's disease after they supplement with Phosphatidylserine.

In a double-blind, placebo-controlled study, researchers investigated the effects of Phosphatidylserine on cognitive performance in patients with Alzheimer's disease. 

After 12 weeks of Phosphatidylserine supplementation, patients showed significant improvement in behavioral and cognitive parameters (28). 

Another study investigated the effects of Phosphatidylserine supplementation on cognitive function in Alzheimer's disease patients. The researchers found significant improvements in memory, learning, and behavioral symptoms compared to placebo (30). 

Phosphatidylserine supplementation has also been shown to improve memory, learning, and cognitive function in individuals with age-related cognitive decline and mild cognitive impairment (MCI).

MCI is considered an earlier stage of Alzheimer's disease.

As a result, Phosphatidylserine can help maintain cognitive function and delay the onset of Alzheimer's disease symptoms.

Amyloid-beta accumulation and aggregation in the brain are hallmarks of Alzheimer's disease pathology. This leads to the formation of plaques that disrupt neuronal function and contribute to neurodegeneration. 

But some studies suggest that Phosphatidylserine can help modulate amyloid-beta levels. It does this by promoting its clearance from the brain or inhibiting its aggregation. This then reduces the toxic effects associated with amyloid-beta accumulation (29).

4. Phosphatidylserine Reduces Symptoms of Depression

Research suggests that Phosphatidylserine can help alleviate symptoms of depression.

In one study, patients with depressive disorders received Phosphatidylserine. 

The patients has a significant improvement in depressive symptoms, along with enhanced behavior and daily life activities. 

The study suggests that Phosphatidylserine could have a role in managing depression (4). 

Another study found that Phosphatidylserine supplementation resulted in an improvement in emotional symptoms, including depression, in people struggling with ADHD (5). 

Check out this article for 24 other supplements that can help reduce depression.

5. Phosphatidylserine Lowers Cortisol and Reduces Stress

Phosphatidylserine can also reduce cortisol, which is a stress hormone.

This is especially after mentally stressful tasks and physical exertion.

Phosphatidylserine supplementation has been shown to blunt the production of cortisol in response to acute mental and physical stressors. 

Elevated cortisol levels, especially when chronic, can have deleterious effects on brain function and structure.

Chronically elevated cortisol levels are associated with various adverse health effects, including anxiety, depression, cognitive impairment, and metabolic disturbances.

Phosphatidylserine supplementation has been shown to modulate the body's response to stress by influencing the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is the primary neuroendocrine system involved in the stress response. 

Phosphatidylserine appears to normalize cortisol levels by regulating the release of corticotropin-releasing hormone (CRH) from the hypothalamus and adrenocorticotropic hormone (ACTH) from the pituitary gland. This ultimately leads to reduced cortisol secretion from the adrenal glands (31). 

As a result, Phosphatidylserine supplementation has been associated with improvements in stress-related symptoms, including anxiety, mood disturbances, and cognitive function (32). 

In one study, researchers demonstrated that Phosphatidylserine supplementation blunted the cortisol response to mental stress in healthy young adults. It also reduced their subjective measures of stress and anxiety (33). 

Another study found that Phosphatidylserine supplementation reduced the cortisol response to exercise-induced stress in trained athletes. It also improved their subjective measures of mood and well-being (34). 

Make sure you read this article to learn about 19 other ways to quickly lower your cortisol levels.

6. Phosphatidylserine Helps Treat Attention-Deficit/Hyperactivity Disorder (ADHD)

Some research has suggested that children and adolescents with Attention-Deficit/Hyperactivity Disorder (ADHD) can benefit from Phosphatidylserine supplementation.

In one study, researchers focused on children aged 4 to 14 years who were diagnosed with ADHD. 

They were given Phosphatidylserine or a placebo for two months. 

The children receiving Phosphatidylserine showed improved attention and ADHD symptoms, and better auditory memory. 

The study concluded that Phosphatidylserine is a safe nutritional strategy for improving mental performance in children experiencing ADHD symptoms (6).

Another study focused on the combined effect of Phosphatidylserine and Omega-3 fatty acids. 

Children with ADHD were given a combination of Phosphatidylserine and Omega-3 fatty acids, or a placebo. 

The treatment group showed improved ADHD symptoms, especially with impulsivity and restlessness (7).

7. Phosphatidylserine Improves Sleep Quality

Phosphatidylserine is commonly recognized for its cognitive benefits.

But its role in sleep quality has also been explored by researchers.

In one study, researchers found that Phosphatidylserine significantly increased the duration of deep, restorative sleep. 

The researchers also found that there was a reduction in the number of awakenings throughout the night with Phosphatidylserine ingestion (8).

8. Phosphatidylserine Improves Learning and Academic Performance

Phosphatidylserine can impact the release and function of acetylcholine and dopamine. 

These neurotransmitters play a key role in attention, learning, and memory.

As a result of this, some individuals can experience improved capacity to learn and process new information with Phosphatidylserine supplementation.

In children, Phosphatidylserine supplementation significantly improves focus and attention, which is crucial for learning and academic performance (9). 

Other studies have shown that Phosphatidylserine can enhance learning as well (10-11). 

9. Phosphatidylserine Helps with Brain Injury Recovery

Brain injuries can range from mild concussions to severe traumatic brain injuries (TBIs).

They can present significant challenges in terms of recovery and rehabilitation. 

Research indicates that Phosphatidylserine has therapeutic benefits for individuals recovering from brain injuries.

After an injury, the brain goes through repair processes, including the re-establishment of cell membranes.

Given the vital role of Phosphatidylserine in membrane structure, supplementing with it can support the recovery and healing of brain tissue.

Phosphatidylserine also has neuroprotective effects that protect neurons from damage after an injury, especially by reducing oxidative stress.

In multiple studies, researchers have found that treatment with Phosphatidylserine shows neuroprotective effects in models of brain injury (12, 14). 

In a review article, researchers discussed the various roles phosphatidylserine plays in the human brain, including its neuroprotective potential. 

They suggested that Phosphatidylserine supplementation has benefits in specific brain health contexts, including traumatic brain injuries (13). 

Phosphatidylserine also plays a role in regulating apoptosis (programmed cell death). This can be beneficial in controlling excessive neuronal death after an injury.

Make sure you read this article for other tips on how to recover from a brain injury.

10. Phosphatidylserine Supports Brain Plasticity

Brain plasticity, often referred to as neuroplasticity, describes the brain's ability to reorganize itself by forming new neural connections throughout life. 

This capacity allows brain cells to compensate for injury and disease. Brain cells can adjust their activities in response to new situations, or changes in their environment.

Research shows that Phosphatidylserine can modulate synaptic activity and plasticity, essentially influencing how well neurons "talk" to each other. 

This has implications for learning, memory, and overall cognitive function.

Phosphatidylserine is a primary component of neuronal membranes. The fluidity and integrity of these membranes are essential for various processes related to neuroplasticity, such as dendritic branching, synaptogenesis, and neurotransmitter release.

Synaptic refinement is a critical physiological process that removes excess synapses. This process is necessary to establish and maintain functional neuronal circuits. 

In one study, researchers investigated how phosphatidylserine affects synaptic refinement.

Researchers found that phosphatidylserine mediates synaptic maintenance and synaptic pruning (15). 

Make sure you read this article to learn about 13 other ways to promote brain plasticity.

11. Phosphatidylserine Reduces Brain Inflammation

Brain inflammation, also known as neuroinflammation, can be a response to a variety of stimuli.

These stimuli include infections, traumatic brain injuries, toxic metabolites, or autoimmune reactions. They can all cause brain inflammation.

Chronic neuroinflammation has been implicated in the progression of neurodegenerative diseases such as Alzheimer's, Parkinson's, and multiple sclerosis.

Some evidence suggests Phosphatidylserine reduces inflammation in the brain.

Research shows that Phosphatidylserine can modulate the activity of immune cells and reduce the production of inflammatory cytokines. Cytokines are cell signaling molecules that can promote inflammation.

Phosphatidylserine can also influence the activity of immune cells such as macrophages and microglia (immune cells of the brain).

By modulating their activity, Phosphatidylserine can reduce excessive inflammatory responses in the brain.

In one study, researchers investigated the effects of Phosphatidylserine on microglia. The research indicated that Phosphatidylserine can influence the resolution of inflammation (16). 

Make sure you read this article to learn about 22 other ways to reduce inflammation in your brain. 

12. Phosphatidylserine Is Neuroprotective

As I mentioned earlier, Phosphatidylserine has neuroprotective properties.

This means it protects neurons from damage or degeneration.

Phosphatidylserine provides antioxidant effects that help neutralize harmful free radicals in the brain. This shields brain cells from the damaging effects of oxidative stress. 

Additionally, by maintaining cell membrane integrity, Phosphatidylserine helps protect neurons from harmful agents in their environment.

Phosphatidylserine has also been shown to modulate inflammatory responses in the brain and reduce the production of pro-inflammatory cytokines. 

By dampening brain inflammation, it can protect neurons from inflammatory damage.

In one study, researchers investigated the effects of Phosphatidylserine supplementation on cerebral glucose metabolism in patients with Alzheimer's disease.

The results suggested that Phosphatidylserine has neuroprotective effects by improving energy metabolism in the brain (17). 

Another study found that Phosphatidylserine plays a neuroprotective role in aging-related cognitive decline.

In the study, Phosphatidylserine supplementation improved cognitive function in elderly individuals with memory impairment (18). 

13. Phosphatidylserine Supports Brain Energy Metabolism

Phosphatidylserine also plays a role in supporting and enhancing brain energy metabolism.

The brain is an energy-intensive organ.

Glucose is the primary energy source for the brain, and efficient glucose metabolism is essential for optimal brain function.

Research shows that phosphatidylserine supports brain cell energy production by aiding in glucose metabolism. 

In one study, researchers found that Phosphatidylserine supplementation improved glucose metabolism in the brains of people with Alzheimer's disease (17). 

Phosphatidylserine has been shown to influence glucose metabolism in the brain. It enhances glucose uptake and utilization. 

This ensures that neurons receive an adequate supply of glucose, which is critical for maintaining their energy demands.

Make sure you read this article to learn about 24 other ways to boost the energy in your brain.

14. Phosphatidylserine Increases Nerve-Growth Factor (NGF)

Nerve growth factor (NGF) is a protein crucial for the growth, maintenance, and survival of neurons.

NGF plays a critical role in the development and maintenance of the nervous system, including the formation of synapses.

Some studies suggest that Phosphatidylserine can increase NGF levels and increase NGF activity in the brain (19). 

Phosphatidylserine has been proposed to enhance NGF production or release, leading to increased NGF availability for neurons (20). 

This may then contribute to the neuroprotective and neurotrophic effects of Phosphatidylserine.

Increasing NGF levels or activity through Phosphatidylserine supplementation could have therapeutic implications for various neurological conditions, including neurodegenerative diseases and cognitive decline.

Make sure you read this article for 31 other ways to increase NGF levels.

15. Phosphatidylserine Increases Dopamine

Dopamine is a neurotransmitter involved in various physiological functions, including mood regulation, motivation, reward processing, and motor control.

Some studies suggest that Phosphatidylserine supplementation can modulate dopaminergic activity in the brain. 

In one study, researchers found that Phosphatidylserine supplementation led to an increase in dopamine metabolites in the cerebrospinal fluid of geriatric patients with depressive disorders, suggesting an effect on dopamine metabolism (21). 

Phosphatidylserine has also been proposed to enhance dopamine release in certain brain regions.

Increased dopamine release can then lead to transient increases in extracellular dopamine levels, which then improves mood, motivation, and cognitive function.

Phosphatidylserine may also influence the sensitivity of dopamine receptors.

Dopamine receptors are proteins located on the surface of neurons that bind to dopamine molecules and transmit signals into the cell. 

By modulating dopamine receptor sensitivity, Phosphatidylserine can improve the responsiveness of neurons to dopamine signals.

Make sure you read this article for 35 other ways to increase dopamine in the brain

16. Phosphatidylserine Increases Acetylcholine 

Acetylcholine is a neurotransmitter that plays a crucial role in various cognitive functions, including memory, learning, and attention.

Phosphatidylserine can influence acetylcholine synthesis by enhancing the availability of choline, which is a precursor to acetylcholine (23). 

Choline is transported into neurons via the choline transporter.

Phosphatidylserine can help facilitate this process, leading to increased acetylcholine synthesis (22). 

Phosphatidylserine can also influence the activity of cholinergic neurons, which are neurons that release acetylcholine.

Make sure you read this article for 26 other ways to increase acetylcholine in the brain.

How To Increase Your Intake of Phosphatidylserine + The Best Phosphatidylserine Supplement

While our body can produce small amounts of Phosphatidylserine, certain foods are rich in this phospholipid, including:

• Organ Meats, especially chicken liver and pig's spleen.

• Fish, particularly mackerel, herring, and eel. 

• White Beans

But achieving therapeutic levels of Phosphatidylserine through diet alone is very challenging. This is where supplements come into play.

Since Phosphatidylserine 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.

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

There are several forms of Phosphatidylserine supplements available, usually derived from soy lecithin, sunflower lecithin, and occasionally, bovine cortex.

Since Phosphatidylserine 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 Phosphatidylserine, plus several other natural compounds that have been shown to improve brain function.

Recommended Dosage For Phosphatidylserine 

The recommended dosage for Phosphatidylserine can vary depending on factors such as age, health condition, and individual needs. 

However, many studies indicate that a dosage of 100 to 300 mg of Phosphatidylserine daily can be effective for cognitive benefits.

The Optimal Brain supplement includes just 100 mg of Phosphatidylserine. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Phosphatidylserine. Since they all work better together, you don’t need to take as large of a dose of Phosphatidylserine for optimal results.

You can get Optimal Brain here.

Phosphatidylserine can be taken at any time of the day. But some users prefer taking it in the morning or early afternoon to help with mental clarity throughout the day. 

Consistency is key. Just like any supplement, the benefits of Phosphatidylserine are best realized with consistent intake over time.

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://pubmed.ncbi.nlm.nih.gov/23723695/ 

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966935/ 

(3) https://pubmed.ncbi.nlm.nih.gov/3518329/ 

(4) https://pubmed.ncbi.nlm.nih.gov/1693032/ 

(5) https://pubmed.ncbi.nlm.nih.gov/23495677/ 

(6) https://pubmed.ncbi.nlm.nih.gov/23495677/ 

(7) https://pubmed.ncbi.nlm.nih.gov/21807480/ 

(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155056/ 

(9) https://pubmed.ncbi.nlm.nih.gov/23495677/ 

(10) https://pubmed.ncbi.nlm.nih.gov/20677367/ 

(11) https://pubmed.ncbi.nlm.nih.gov/22889566/ 

(12) https://pubmed.ncbi.nlm.nih.gov/24725086/ 

(13) https://pubmed.ncbi.nlm.nih.gov/25933483/ 

(14) https://pubmed.ncbi.nlm.nih.gov/19414058/ 

(15) https://pubmed.ncbi.nlm.nih.gov/34585770/ 

(16) https://pubmed.ncbi.nlm.nih.gov/25147114/ 

(17) https://karger.com/dti/article-abstract/1/4/197/117875/Effect-of-Phosphatidylserine-on-Cerebral-Glucose?redirectedFrom=fulltext 

(18) https://pubmed.ncbi.nlm.nih.gov/11842880/ 

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258547/ 

(20) https://www.sciencedirect.com/science/article/abs/pii/036192309390143Y 

(21) https://pubmed.ncbi.nlm.nih.gov/1693032/ 

(22) https://pubmed.ncbi.nlm.nih.gov/4088427/ 

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258547/ 

(24) https://eurekamag.com/research/005/941/005941254.php 

(25) https://pubmed.ncbi.nlm.nih.gov/8323999/ 

(26) https://pubmed.ncbi.nlm.nih.gov/11842880/ 

(27) https://www.researchgate.net/publication/265047666_Phosphatidylserine_Membrane_Nutrient_for_Memory_A_Clinical_and_Mechanistic_Assessment 

(28) https://pubmed.ncbi.nlm.nih.gov/1609044/ 

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(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954/ 

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(33) https://pubmed.ncbi.nlm.nih.gov/15512856/ 

(34) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954 

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7 Important Nutrients Depleted by Psychiatric Drugs

“There is no biological free lunch.”

— Tim Ferriss

If you try to cheat nature, it will backfire. 

By managing symptoms with synthetic man-made drugs, you may feel better for a while.

But once you stop those drugs, you’ll end up with more symptoms than you started with.

I experienced this firsthand. 

When I was on SSRI antidepressants, benzodiazepines, and Adderall, I felt better initially.

But then something just didn’t feel right.

I started suffering from cognitive decline, something I hadn't experienced before.

I eventually got fed up with the medication and tried getting off of them.

But then I felt remarkably worse – much worse than I did before starting the medication.

Doctors simply told me I was experiencing a relapse of my depression and anxiety.

But that couldn’t be it, because not only were my symptoms much worse, but I also had new symptoms - symptoms I didn't experience before I went on medication.

So I did some research, and discovered something called “drug-induced nutrient depletion”.

Studies show that pharmaceutical drugs can deplete your body of critical nutrients through multiple mechanisms, including increased excretion of vitamins and minerals, and impaired digestion, absorption and storage of nutrients.

Over time, nutritional deficiencies can develop.

And these deficiencies can cause additional symptoms and increase the side effects.

In fact, many drug "side effects" are simply nutritional deficiencies. 

This is clearly a problem because nutrient deficiencies can be one of the main causes of mental illness.

Being prescribed medication, which then further depletes vitamins and minerals from your body, will make you worse. It’s an epidemic that seems to be ignored by the conventional medical system.

You may even develop new symptoms or side effects months or years after starting a medication because it takes time for nutrients to be depleted from your body. So both you and your doctor may not make the connection between the original medication and your new symptoms. 

These additional symptoms and “side effects” are often diagnosed as a new disease, leading to a new prescription, which further depletes nutrients. 

So it’s clearly a downward spiral where you could end up being on multiple medications at once. 

At my worst, I was on four psychiatric medications. Thankfully I'm off them all now. 

But this article discusses the seven key nutrients that are commonly depleted by psychiatric medication, and how you can replenish them, minimize side effects, and feel better. 

Your drug package insert won’t list these deficiencies, and your doctor is definitely not aware of them.

1. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a molecule found in every cell of your body and plays a key role in the production of energy. 

It’s also an antioxidant and protects your body and brain from free radical damage. 

Higher levels of CoQ10 have a “significant antidepressant effect” because of its “well-documented antioxidant effect”.

This makes sense considering the increasing amount of scientific literature suggesting that oxidative stress contributes to depression.

Unfortunately, studies show that a number of psychiatric medications, including antidepressants, deplete CoQ10.

Low levels of CoQ10 can cause brain fog, mental fatigue, difficulty concentrating, memory lapses, depression and irritability.

Other deficiency symptoms can include increased blood pressure, muscle cramps, high blood sugar, and shortness of breath. 

That’s why I recommend supplementing with at least 100 mg of CoQ10 if you take one of the medications below, which have been proven to deplete CoQ10:

• Antipsychotics - Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

• Antidepressants - Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

You can get CoQ10 from this supplement.

2. Magnesium

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

It plays a key role in neurotransmitter, enzyme, and hormonal activity, all of which can have a huge impact on your mood and brain function.

It’s one of the most important nutrients for optimal brain health, and it reduces anxiety, depression and irritability.

Yet, many people are deficient in magnesium today and may experience the following symptoms because of it:

• Increased blood pressure

• Muscle weakness, cramps, tremors, and spasms

• Headaches and migraines

• Insomnia

• Suicidal thoughts

• Heart arrhythmias

• Osteoporosis

• Nausea

Interestingly, these symptoms sound very similar to the list of side effects of many common common psychiatric medications.

And research has shown that the following psychiatric medications deplete magnesium from your body, increasing the likeliness of developing a deficiency:

• Antidepressants - Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)

• Central nervous stimulants - amphetamine (Adderall), dextroamphetamine (Dexedrine), lisdexamfetamine (Vyvanse), methylphenidate (Ritalin, Concerta), atomoxetine (Strattera), dexmethylphenidate (Focalin)

Inadequate magnesium levels contribute and worsen many neuropsychiatric problems. This includes depression, anxiety, insomnia, seizures, ADHD, pain, schizophrenia, irritability, premenstrual syndrome, drug abuse, and short-term memory and IQ loss.

And case studies have shown that patients with schizophrenia or major depression who have attempted suicide had significantly lower levels of magnesium in their cerebrospinal fluid. 

Maybe doctors should consider prescribing magnesium – something that actually gets to the root cause of these conditions – rather than giving out medications that cover up symptoms and actually make the underlying condition worse. Just a thought.

So if you have mental health condition, or take medication to deal with it, I'm convinced you should be supplementing with magnesium every single day.

Magnesium is included in this supplement.

You should also eat lots of food with magnesium, including avocados, almonds, pumpkin seeds, swiss chard, spinach, dark chocolate, halibut and beets. 

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

3. Melatonin 

Melatonin is a hormone released by the pineal gland, a small gland in your brain. Melatonin helps control your sleep and wake cycles (circadian rhythm).

It is critical for deep and restorative sleep, which is necessary for optimal brain and mental health. 

Yet many psychiatric medications can deplete your supply of melatonin, increase your need for melatonin, or interfere with the activity of melatonin. This can lead to insomnia at night and fatigue during the day, which are common side effects of psychotropic medication. You may also experience frequent waking throughout the night.

Here are some of the drugs shown to affect melatonin:

• Antidepressants including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)

• Benzodiazepines including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

• Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

If you take one of these drugs, you should consider supplementing with melatonin every night. If you don’t take medication, it’s still a safe and effective way to fall asleep and stay asleep throughout the night.

You can also consider taking this sleep supplement. It contains a number of natural compounds that naturally increase your production of melatonin.

I also share my very best sleep tips with my clients through our Brain Recovery Accelerator Program. We have a free online workshop that talks about the program. You can register for the workshop here.

4. Vitamin B2

Vitamin B2, also known as riboflavin, plays a key role in energy metabolism throughout your entire body. 

As a result, a deficiency can affect the entire body, leading to low energy, weight gain, and skin and thyroid problems. 

The following drugs can inhibit the absorption of vitamin B2, increasing your need for supplementation:

• Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

• Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

• Antidepressants, including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

Lower levels of vitamin B2 have been found in people with depression, so giving them psychiatric medications can actually make them feel worse in the long run. 

To help yourself, you can supplement with Vitamin B2. It’s included in the Optimal Energy supplement.

Healthy food sources of Vitamin B2 include pastured eggs, leafy vegetables, beef liver, mushrooms, sunflower seeds, and almonds. 

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

5. Vitamin B6

Vitamin B6 is a key nutrient that boosts mood, deepens sleep, and supports your entire nervous system. 

It accomplishes this by playing a key role in the production of many neurotransmitters in your brain, including serotonin, GABA and dopamine. 

But since psychiatric medications alter these neurotransmitters, vitamin B6 levels can be affected as well. 

When I was taking antidepressants and anti-anxiety medication, I learned that I should be supplementing with vitamin B6.

This is because multiple medications have been shown to deplete Vitamin B6, including:

• Antidepressants including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil).

• Benzodiazepines including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

So if you take one of the above medications, I highly recommend supplementing with Vitamin B6. It’s included in this supplement.

Drugs that deplete vitamin B2 will also indirectly deplete vitamin B6 because B2 is required to activate B6:

• Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

• Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

Symptoms of B6 deficiency include weakness, mental confusion, depression, insomnia and severe PMS symptoms. 

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

6. Vitamin B12 and 7. Folate

Vitamin B12 and folate are essential B vitamins that play a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

If you are depressed, you likely have lower levels of B12 and folate circulating in your blood, and people with low blood folate and B12 are at greater risk for developing depression. 

Yet, instead of looking at folate and B12 levels in the blood, doctors often prescribe all sorts of psychiatric medications that have been shown to deplete folate and B12, including:

• Antidepressants – Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

• Benzodiazepines – Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

• Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

• Anticonvulsants and Mood Stabilizers, including Lithium (Lithobid), Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

B12 and folate deficiency can lead to an inability to methylate properly and increased homocysteine levels. This can worsen your depression, irritability, fatigue, confusion and forgetfulness. 

Folate also helps produce SAM-e in the body, which can help fight depression and improve your mood. 

If you decide to supplement with B12, you should avoid the semisynthetic version (cyanocobalamin) and take the methylated form (methylcobalamin), which is better absorbed. Methylcobalamin is included in this supplement.

Good dietary sources of natural folate include leafy greens, asparagus, broccoli, cauliflower, strawberries.

B12 is found primarily in animal foods, and beef liver is a really good source. 

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

You should definitely monitor your B12 levels regularly.

More

Here are some more nutrients that have been shown to be depleted by psychiatric medication. Reduced levels do appear in the research - just not as consistently as the nutrients above - so supplementation should still be considered:

• Vitamin D – Antidepressants, Benzodiazepines, Antipsychotics, Mood Stabilizers

• Vitamin B1 – Benzodiazepines, Antipsychotics

• Biotin – Benzodiazepines, Antipsychotics, Mood Stabilizers

• Essential Fatty Acids, including Omega-3s – Antidepressants

• Sodium (add salt to meals) – Antidepressants

• Glutathione – Antidepressants

• Calcium – Benzodiazepines, Antipsychotics, Antidepressants, Mood Stabilizers

• Vitamin K – Benzodiazepines, Antipsychotics, Mood Stabilizers

• Vitamin C – Antidepressants, Stimulants (Adderall), Antipsychotics

• Inositol – Mood Stabilizers, Antipsychotics

• Vitamin B3 – Antidepressants

• Potassium – Stimulants (Adderall)

• Vitamin A – Antipsychotics

• Carnitine – Antipsychotics

• Various minerals (Zinc, Selenium and Manganese) – Antidepressants

Conclusion

The bottom line is that the medication you may be consuming to manage your mental health actually reduces nutrient absorption, and can rob your body and brain of essential vitamins and minerals. This can lead to unwanted side effects and declining health.

On top of this, vitamin and mineral deficiencies are actually a huge underlying cause of mental health issues to begin with. 

Luckily, you can avoid side effects, and even control and overcome chronic mental disease without medication, by restoring these missing nutrients:

• Coenzyme Q10

• Magnesium

• Melatonin

• Vitamin B2

• Vitamin B6

• Folate

• Vitamin B12

Many of these nutrients are included in the Optimal Energy supplement. It’s the best and simplest way to restore your energy and mental clarity while taking psychiatric medication.

If I had simply been prescribed the above nutrients, I wouldn’t have needed medication. Instead, I was given a prescription that made my underlying deficiencies worse, and dug me into a deeper mental health hole.

If you have to take a prescribed drug, you can offset many of the side effects and experience much better health by supplementing with the above nutrients. 

So why isn’t this information passed on to patients who are taking psychiatric drugs? Because unfortunately, almost all doctors are unaware that medications can deplete nutritional reserves.

So for now, you’ll just have to be aware of drug-nutrient depletions yourself. 

If you’re interested in learning more, there are several handbooks and resources in the reference section of this article, including the Drug-Induced Nutrient Depletion Handbook and The Nutritional Cost of Prescription Drugs. 

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

Connect with me

References:

Pelton, Lavalle, Hawkins, Krinsky. Drug-Induced Nutrient Depletion Handbook. Lexi-Comp; 2nd Ed., 2001

Pelton R Lavalle. The Nutritional Cost of Prescription Drugs. Morton Publishing Co, 2nd Ed., 2004

Vaglini F, Fox B. The Side Effects Bible: The Dietary Solution to Unwanted Side Effects of Common Medications. Broadway, 2005.

A-Z Guide to Drug-Herb-Vitamin Interactions Revised and Expanded 2nd Edition: Improve Your Health and Avoid Side Effects When Using Common Medications and Natural Supplements Together

Kishi T, et al, “Inhibition of myocardial respiration by psychotherapeutic drugs and prevention by coenzymeQ,” Biomedical and clinical aspects of coenzyme Q, Yamamura Y, Folkers K, and Ito Y, eds, Elsevier/NorthHollandBiomedical Press: Amsterdam, 1980, vol2, 129-154.

Prescription for Nutritional Healing, third edition, (2000, Balch & Balch)

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http://www.ncbi.nlm.nih.gov/pubmed/8848522

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The 36 Best Natural Ways to Increase Dopamine Levels in the Brain

Dopamine makes you happier, smarter, more productive, more creative, more focused, and more social.

Who doesn't want that? 

There are many ways to increase dopamine naturally.

But what are the VERY BEST ways to do it?

This article gives you the answer. 

It includes the 36 very best ways to increase dopamine levels in your brain.

It starts off with my 10 personal favourites.

And then offers 26 other great options. 

Not only do they work, but many of them work very quickly.

Read on to learn more. 

What Is Dopamine and What Does It Do in the Brain?

“Dopamine may be the secret to what makes us human – meaning awfully bright, able to plan ahead, and resist impulses when necessary.”

— Dr. Emily Deans

Dopamine influences almost every aspect of your life.

Dopamine is a neurotransmitter, meaning it’s a chemical messenger released by neurons (nerve cells) to “communicate” with other neurons (236). 

Like all neurotransmitters, dopamine shuttles between cells and binds to receptors.

In the media and popular culture, dopamine is often promoted as the main pleasure neurotransmitter.   

But dopamine actually appears to increase desire and motivation more than pleasure.

In fact, it’s often called the “motivation molecule”. 

The brain includes several dopamine pathways, and they play a key role in reward, motivation, memory and attention (233-235). 

So not surprisingly, dopamine significantly impacts human behaviour.

And research shows that naturally increasing dopamine levels can lead to numerous benefits, including:

• Increased enthusiasm, motivation and drive to be productive, accomplish tasks and reach goals (165-179)

• Reduced drug addiction and dependence (162-164)

• Improved cognition function, learning, long-term memory and working memory (180-185)

• Increased focus and concentration (186-190)

• Increased creativity, both verbal and visual creativity (191-197)

• Improved mood (198-200)

• Reduced fear and improved confidence (201-204)

• Increased social bonding and stronger relationships (oxytocin plays a role too) (205-208)

• Increased tolerance to pain (209-211)

Conditions and Symptoms Associated with Low Levels of Dopamine in the Brain

“Low levels of dopamine make people less likely to work for things.”

— Dr. John Salamone

Research shows that low dopamine levels are associated with a number of brain and mental health conditions and symptoms, including:

• Addiction (216-217)

• Depression, Apathy and Feelings of Hopelessness (225-226)

• Parkinson’s Disease (213-215, 228)

• Restless Leg Syndrome (229-230)

• Attention-deficit Hyperactivity Disorder (218-220)

• Social Anxiety (212)

• Cognitive Aging and Poor Memory (221)

• Alzheimer's Disease and Cognitive Decline (222)

• Bulimia (223)

• Chronic Fatigue Syndrome (224)

• Toxic Mold Illness (227)

• Traumatic Brain Injury (231-232)

• Brain Fog

• Moodiness and Irritability

• Procrastination

Perhaps you struggle with one of these conditions or symptoms. 

The good news is that you’re not powerless.

You can naturally increase your dopamine levels and recapture your zest for life.

All you need to do is implement some of the natural strategies below.   

They can significantly improve your motivation, focus and mood.

They have helped me, and they can help you too. 

Let’s jump into them.

My Top 10 Favourite Ways to Naturally Increase Dopamine Levels in the Brain

1. Sunlight and Vitamin D

Exposing yourself to sunshine is one of the best natural ways to increase dopamine levels in your brain. 

And it’s my personal favourite.

Research shows that sunlight increases dopamine release (4-5).

I personally get sunlight every single day during the spring and summer months to increase dopamine. 

It’s important to get the sunlight in your eyes to trigger the release of dopamine. 

So make sure you don’t wear contacts, glasses or sunglasses when you go outside. This way, you’ll get a bigger dopamine boost. 

It’s especially important to do this in the morning because it sets your circadian rhythm (3). 

During the winter months, when there isn't enough sun, I use a Vitamin D sunlamp.

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

But most people still don’t get enough Vitamin D from the sun.

Researchers believe that 50% of people are at risk of Vitamin D deficiency (6).

Having a deficiency in Vitamin D leads to lower dopamine levels, but treatment with Vitamin D3 enhances dopamine release (1-2). 

So at the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.

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

2. Vagus Nerve Stimulation

The vagus nerve is the longest cranial nerve in your body and part of your parasympathetic “rest and digest” nervous system.

Research shows that chronic impairment of vagus nerve function leads to the inhibition of dopamine in the brain (7). 

But vagus nerve stimulation reverses a dysregulated dopamine system (8).

Read this article for 13 ways to stimulate your vagus nerve. 

Deep breathing with the EmWave2 device is my favourite way. 

3. Low-Level Laser Therapy

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

LLLT 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 significantly increases the secretion of dopamine in the brain (12).

Several studies also show that LLLT is neuroprotective and protects dopaminergic brain cells from degeneration (13-21).

Because of this, researchers say LLLT is a promising therapeutic strategy for dopamine-related diseases such as Parkinson’s disease (12).

I previously wrote about my experience with low-level laser therapy here.

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

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

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

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

4. Rhodiola

Rhodiola is one of the most popular herbs in the world used to increase physical and mental performance.

It’s a Traditional Chinese and Scandinavian herb, and it’s also sometimes called golden root or arctic root.

I previously wrote about rhodiola here. 

Researchers have found that rhodiola stimulates dopamine receptors and inhibits the enzymes that break down dopamine in the brain (22). 

It also increases the amount of dopamine precursors that can pass the blood brain barrier (23). 

I take a rhodiola supplement. But I don't take it every day, only when I want to boost my energy and cognitive function.

5. Coffee

Drinking coffee is another great way to boost dopamine levels.

Research shows that caffeine increases the release of dopamine in the brain (26-27). 

Other studies have found that it also enhances dopamine signaling and increases dopamine receptors (24-25). 

I usually drink one cup of coffee most mornings. I also sometimes take pure caffeine tablets before a workout.

Sometimes people find that coffee makes them feel terrible and jittery.

This might be due to the quality of the coffee. 

I find that low-quality, non-organic coffee makes me feel terrible.

In fact, cheap coffee feels like it lowers my dopamine.

Most people can tolerate regular coffee just fine.

But if it makes you feel sick, consider trying a higher-quality coffee, which I can tolerate just fine, or simply take pure caffeine, and see how you feel. You may feel better than if you consumed low-quality coffee.

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 have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep and don't feel great the next day.

Lastly, 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 it in the Optimal Brain supplement. 

6. 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.

Research shows that uridine significantly increases the release of dopamine and elevates dopamine levels (29-32).

It’s important to note that uridine in food is not bioavailable, and there isn’t any foods that have been shown to increase plasma levels of uridine unfortunately (28). 

So I take a uridine supplement sublingually, usually before bed.

7. Cold Exposure

Exposing yourself to cold can also increase your dopamine levels naturally.

Researchers have found that cold water immersion increases dopamine by 250% (43-44). 

I take a cold shower every day.

During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don’t have to be that extreme though.

You can start by finishing your next shower with one minutes of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot.

I can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want!

Find what works best for you and do it regularly.

8. Meditation

Meditation is my favourite daily activity.

And research shows that it's linked to increases in dopamine (46-48). 

In one study, researchers used brain scan imaging to confirm that meditation naturally increases dopamine release by 65% (45).

It likely has these effects by stimulating the vagus nerve. 

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.

I previously wrote about it here, and you can get it through the Muse website.

9. Ginseng

There are two types of ginseng that increase dopamine – American Ginseng and Siberian Ginseng.

American Ginseng has been shown to improve attention and cognitive processing by increasing levels of dopamine in the brain (93-94). 

Researchers have also found that Siberian Ginseng has antidepressant effects by significantly elevating dopamine levels in the brain (95). 

10. Citicoline and Alpha GPC

Citicoline (also known as CDP-Choline) is the best supplemental form of choline.

Choline is an essential nutrient for optimal brain health, but unfortunately that most people don’t consume enough of it.

Why?

Because very few foods in the Western diet contain it.

Citicoline has been shown to enhance the synthesis of dopamine, increase the release of dopamine, and increase the density of dopamine receptors in the brain (136-142). 

It also protects brain cells that release dopamine, which then prevents a reduction in dopamine (143). 

Alpha GPC is another excellent form of choline that has been shown to increase dopamine levels in the brain (144). 

Citicoline and Alpha GPC significantly improve my focus and mental energy. That’s why they are both included in the Optimal Brain supplement. 

You can also find some choline in beef liver and egg yolks, but it’s better to take Citicoline and Alpha GPC because you get noticeable and immediate benefits.

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

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

Other Effective Ways to Naturally Increase Dopamine Levels in the Brain

11. Take Dopamine Precursors

You can also increase your dopamine levels by giving your body the raw materials to create dopamine. 

It’s first important to understand that dopamine is created within the body from the amino acid Phenylalanine (149). 

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet. 

Phenylalanine is converted into Tyrosine, which is converted into L-Dopa, which is then finally converted into dopamine (150). 

Vitamin B6 and iron are two nutrients that are needed for this conversion to take place.   

Both phenylalanine and tyrosine can be obtained from protein-rich foods.

Here are some healthy sources: 

• Chicken

• Beef

• Turkey

• Seafood

• Eggs

• Bananas

• Almonds

• Avocados

• Pumpkin seeds

• Sesame seeds

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

You can also supplement directly with Phenylalanine, Tyrosine and/or L-Dopa, along with Vitamin B6 and iron. 

Research shows that supplementing with these dopamine precursors can enhance cognitive performance by increasing dopamine levels in the brain (151-155). 

Mucuna Pruriens, a tropical plant commonly used in Ayurvedic medicine, is good source of L-DOPA and has been shown to increase dopamine levels in the brain (156-161). 

In my experience, Tyrosine and Mucuna Pruriens can sometimes be too stimulating and increase anxiety in some people.

So I prefer supplementing with DL-Phenylalanine because it has other mental health benefits besides increasing dopamine, and can actually reduce anxiety.  

12. Probiotics

Research suggests that certain probiotics can also increase dopamine.

One study found that the probiotic species Lactobacillus plantarum significantly increases dopamine.

Researchers concluded that daily intake of Lactobacillus plantarum may be able to help treat neuropsychiatric disorders (36). 

Another study found that Lactobacillus rhamnosus increases dopamine in the frontal cortex (37). 

I created and take the Optimal Biotics supplement to support my dopamine levels and mental health.

You can also read this article for 4 other ways to increase your good gut bacteria. 

And if you struggle with anxiety, here are 7 other probiotic strains that can help. 

13. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is a special form of the amino acid carnitine that helps reverse neurological decline and supports mitochondria function in the brain.

It’s often used as a natural brain booster because it provides support to brain cells, enhances cognition, and increases alertness.

It’s also been shown to help reduce chronic fatigue and improve mood.

It does a lot.

So not surprisingly, researchers have also found that it increases dopamine output in the brain (42). 

I find that it gives me a big boost in mental energy and cognitive resilience.

ALCAR is included in the Optimal Brain supplement. 

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

14. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase dopamine levels in the brain.

Researchers have found that acupuncture increases the production of dopamine in the brain by stimulating the vagus nerve (9). 

Other studies show that acupuncture enhances the availability of dopamine in the brain and normalizes the release of dopamine during withdrawal (10-11). 

I really like auricular acupuncture.

Auricular acupuncture is when needles are inserted into ear.

It really helped me when I came off psychiatric medication. So I recommend finding a practitioner that provides it if you’re trying to get off medication as well.

In my experience, ear acupuncture is more effective than regular acupuncture. I don’t really know why, I’ve just personally noticed more benefits from ear acupuncture. 

I also use an acupuncture mat at home to relax before bed.

15. Ginkgo Biloba

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

It’s one of the most popular natural supplements in the world, and it’s even prescribed by doctors in Germany.

It’s most commonly used to improve brain health because it’s been shown to increase brain blood flow and improve memory and attention in both healthy and unhealthy individuals. It also improves mood and mental energy, and even reduces the risk of dementia and Alzheimer’s disease.

Researchers have also discovered that it significantly increases dopamine levels in the brain (33-34). 

It increases the number of dopaminergic neurons in the brain as well (35). 

Ginkgo Biloba is included in the Optimal Brain supplement. 

16. Pregnenolone

Pregnenolone is a hormone naturally produced by the body.

But it can also be taken as a supplement.

It helps form almost all other steroid hormones in the body, including DHEA, progesterone, testosterone, estrogens, and cortisol.

So it’s very important.

And since hormones affect brain health so much, it’s been shown to enhance memory and reduce stress-induced fatigue.

Research shows that it also increases dopamine release in the brain (38). 

Whenever I take pregnenolone, it gives me a big boost in energy and supports brain function. It definitely works. But if I take it everyday, it starts to make me angry and irritable for some reason. So I only take it every so often.

17. Intranasal 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 dopamine.

Research shows that insulin resistance within the brain alters normal dopamine functioning, leading to depression and anxiety (40). 

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, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing dopamine levels.

One study found that insulin enhances dopamine release in the brain (39). 

Another study found that intranasal insulin is neuroprotective and protects dopaminergic brain cells from damage (41). 

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

18. Forskolin

Forskolin is a natural herb historically used in Ayurvedic medicine. It’s been used for hundreds of years to treat various conditions and diseases.

The herb comes from the roots of the Indian coleus, which is a tropical plant. 

Researchers have found that it stimulates the conversion of tyrosine to dopamine and enhances the release of dopamine (49, 51). 

Other studies show that it can upregulate dopamine receptors (50, 52-56). 

I don’t take it anymore because I prefer Rhodiola and Ginseng. But when I did take it, I noticed an increase in mental energy and clarity.

19. Standing

One of the best hacks for your brain is simply standing more often.

Researchers have found that prolonged, uninterrupted sitting leads to fatigue and lower dopamine levels (57). 

I have a standing desk so that I’m not sitting all the time while working.  

20. Iron

Iron is a trace mineral found in every living cell in our bodies.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

Research shows that iron plays a key role in the regulation of dopaminergic neurotransmission, and iron deficiency can lead to lower dopamine levels (58). 

I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems (59). 

It’s definitely much better to just get your iron from food. 

I make sure I get enough iron simply by taking grass-fed liver capsules.

Beef liver is one of the best sources of iron, but I don’t like the taste, so I take the capsules every day instead.

Other good sources of iron include:

• Spirulina

• Dark chocolate

• Spinach

• Sardines

• Pistachios

• Raisons

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

21. Salt

Salt is another tasty, natural way to boost your brain’s dopamine levels.

Researchers have found that dietary salt intake increases dopamine levels (60). 

22. Theacrine

Theacrine is a natural compound that can increase energy, focus and mental clarity, and improve mood and motivation.

It’s a small alkaloid molecule found in certain fruits and plants. It’s most commonly found in a Chinese tea known as kucha.

Theacrine’s chemical structure is similar to caffeine. In fact, it’s considered a “new alternative” to caffeine because it activates similar pathways in the brain.

Researchers have found that theacrine acts through the dopamine system to provide a stimulant effect (66). 

It activates dopamine receptors, which increases motivation and wakefulness (67). 

In my experience, theacrine is a good replacement for coffee. It works and feels similar to caffeine, but it has a longer half life and less of a tolerance. It’s also less likely to disrupt sleep (61-63). 

I sometimes take a theacrine supplement when I feel like taking a break from coffee and caffeine.

You can also take them together for even better results. Research shows that theacrine and caffeine are more effective when taken together because caffeine increases the bioavailability and positive effects of theacrine (64-65). 

23. Exercise

Not surprisingly, exercise is another natural way to increase dopamine levels in your brain. 

Plenty of research shows that daily exercise leads to increased dopamine neurotransmission, including increased dopamine release and increased dopamine receptor expression and binding (70-73). 

Exercise also slows the break down of dopamine and prevents the loss of dopaminergic brain cells (71). 

Besides boosting dopamine levels, exercise can also stimulate the vagus nerve, promote neurogenesis and increase blood flow to the brain.

Many experts recommend exercise as their number one piece of advice for optimal brain health.

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.

24. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain.

Eating more of them is one of the greatest steps you can take to promote optimal brain and nervous system functioning, and boost your dopamine levels.

In one study, researchers fed animals omega-3 fatty acids, and they found that the animals had 40 per cent higher levels of dopamine in the brain than animals that didn’t receive omega-3 fatty acids (69). 

The researchers also noted a reduction in the enzyme that breaks down dopamine, and greater binding of dopamine to the dopamine receptors (69). 

Research also shows that omega-3 fatty acids can help restore normal dopamine release after traumatic brain injury (68). 

It’s important to eat enough omega-3 fatty acids through your diet 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 Mental Health.

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

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

25. Touch and Massage

Interpersonal touch is another natural way to increase your dopamine levels.

Researchers have discovered that touch significantly increases dopamine release in the brain (74-76).

This can include kissing, cuddling, stroking, tickling, hugging and sex. 

But it can also include massage therapy. 

Studies have shown that massage therapy increases dopamine by 31% on average (77). 

This is one reason why I regularly get a massage from a registered massage therapist. 

Massage also reduces cortisol, increases oxytocin, and stimulates the vagus nerve. 

26. Tea and Theanine

Tea has also been shown to increase dopamine levels in the brain.

This includes both green tea and black tea (79-83). 

Both green tea and black tea contain theanine, an amino acid.

Theanine has also been shown to cross the blood-brain barrier and significantly increase the release of dopamine in the brain (78, 84-85). 

I take theanine alongside my morning coffee. It’s calming and cancels out the jitters of caffeine. 

This anti-anxiety supplement contains theanine. 

27. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers the release of hormones and neurotransmitters, including dopamine.

Researchers have found that intermittent fasting leads to higher levels of dopamine by increasing dopamine release and enhancing dopamine action (86-89). 

It also reduces age-related loss of dopamine receptors (90). 

I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day. 

The best way to start fasting is by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.

28. Taurine

Taurine is an organic compound found in food, particularly meat and seafood. It has a wide variety of health benefits.

It can cross the blood-brain barrier and elevate dopamine levels in the brain (91). 

Taurine is included in the Optimal Calm supplement.  

29. Magnesium

Magnesium is an essential mineral.

Unfortunately, a lot of people are deficient.

This is a shame because it plays a role in more than 300 biochemical reactions in your body, and it’s absolutely necessary for optimal neurotransmitter activity.

Magnesium has antidepressant effects, and one reason for this is because it increases dopamine activity in the brain (92). 

There are a number of things you can do to make sure you’re getting enough magnesium.

First, make sure you’re eating 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 Mental Health.

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is also a good idea for most people.

Magnesium is included in this supplement.

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

30. Folate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression. 

One reason for this is because folate is absolutely necessary for the production and synthesis of dopamine in the brain (99-100). 

When you have low folate levels, you will also have lower dopamine levels because your body can’t produce dopamine efficiently, and this contributes to depression (101). 

Good dietary sources of natural folate include: 

• Leafy greens

• Asparagus

• Broccoli

• Cauliflower

• Strawberries

• Avocado

• Beef liver

• Poultry

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

Folate also lowers homocysteine levels. 

31. St. John’s Wort

St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects.

A 2015 meta-analysis concluded that it is as effective as standard antidepressant pharmaceuticals for treating depression and has fewer adverse effects (105). 

A number of studies have also shown that it significantly increases the release of dopamine and increases dopamine levels in the brain (106-110).

One study shows that it increases dopamine in the prefrontal cortex by 40% after one hour (106). 

I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and fixed the true, underlying causes of my depression instead. 

In my experience, it’s best for people who are struggling with mild or moderate depression. 

It’s important to note that St. John’s Wort shouldn’t be taken if you’re already taking antidepressant medication. 

32. SAM-e

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body. 

It’s also available as a supplement. 

It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression.

Research shows that SAM-e improves mood by producing dopamine and increasing dopamine levels in the brain (102-104). 

I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy. 

33. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for the brain.

It’s been shown to help treat both depression and Parkinson’s disease (111-112). 

Several researchers have found that curcumin increases dopamine levels by reducing the break down of dopamine in the brain (113-120). 

Curcumin is included in this supplement.

34. Reduce Inflammation

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

Lots of research shows that chronic inflammation reduces dopamine synthesis and dopamine release in the brain, which then leads to a lack of motivation, fatigue and depression (121-124). 

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 and Mental 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.

This supplement also helps reduce inflammation in the brain.

35. Music

Previously, I talked about how music can naturally reduce cortisol and increase oxytocin.

But it also increases dopamine. 

Researchers have found that listening to your favourite music significantly increases the release of dopamine in your brain (125-126, 129-132).

Even the anticipation of good music leads to the release of dopamine (127). 

“We are really excited about our study’s results because they suggest that even a non-pharmacological intervention such as music can regulate mood and emotional responses at both the behavioural and neuronal level.”

— Dr. Elvira Brattico

And several brain imaging studies show that listening to music activates the reward and pleasure areas of the brain, which are rich with dopamine receptors (133-134). 

Want to take it a step further?

Start making music. 

Research shows that creating and performing music boosts dopamine levels, even more than simply listening to music (128). 

Because of this, researchers believe music therapy may be an effective therapy for the treatment of disorders caused by low dopamine (130). 

Music has even been shown to help people with Parkinson’s disease improve their fine motor control (135). 

36. Get Enough Sleep

Getting enough sleep is very important if you want to increase dopamine and naturally optimize your dopamine levels. 

I used to have sleep problems and it was one of the main factors that contributed to my poor mental health.

Research shows that lack of sleep downregulates dopamine receptors, and reduces dopamine receptor availability and sensitivity in the brain (145, 147-148). 

When people are forced to pull an “all-nighter”, the availability of dopamine receptors in their brain is significantly reduced the next morning (146). 

So try your best to get at least 7 hours of high-quality, restorative sleep every night. 

If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote deeper and more restful sleep.  

I share my very best sleep tips with my clients through our Brain Recovery Accelerator Program. We have a free online workshop that talks about the program. You can register for the workshop here.

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

Connect with me

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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

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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