The Remarkable Antioxidant That Can Help Treat 6 Mental Illnesses

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

That was it.

I was left in the dark.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Here are some possible explanations for its effectiveness:

• NAC has anti-inflammatory properties, and inflammation has been linked to depression and other mental health disorders (12, 13).

• NAC has also been shown to successfully cross the blood-brain-barrier and raise glutathione levels in the brain. Low levels of glutathione in the brain have been linked to a number of psychiatric disorders (8-11, 17-19, 24).

• High levels of oxidative stress have been identified in the brains of patients with a variety of psychiatric illnesses. Increasing brain glutathione by supplementing with NAC can help reduce this oxidative stress and protect neurons from oxidative damage (20-23, 25).

• Lastly, NAC may be having beneficial effects on patients by reducing glutamate, a major excitatory neurotransmitter in the brain that can lead to overstimulation (14-16, 26).

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

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

Depression and Bipolar Disorder

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

• A randomized controlled trial examined 149 individuals with moderate depression. They received two grams of NAC or placebo. Before treatment, the estimated mean depression score was 19.7. At the end of the 8-week study, the score had decreased to 11.1. Individuals who received NAC witnessed improvements in functioning and quality of life (27).
  

• Another randomized controlled trial looked at 75 patients with bipolar disorder. Two grams of NAC or placebo was given for 6 months. At the end of this period, the group who received NAC saw a reduction in their depression and significant improvements in their global, social and occupational functioning. The improvements were rated as “medium to high” and it was concluded that "NAC is a safe and effective augmentation strategy for depressive symptoms” (28).
  

• Several other studies have examined the effects of NAC on bipolar disorder (including mania) and found that two grams of NAC daily significantly improves and even causes a full remission of both depressive and manic symptoms (29-31).

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

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

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

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

Addiction

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

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

• In a small study, 13 people abstaining from cocaine were given 2,400 mg of NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine (34). Follow-up studies also showed that NAC reduced desire and interest in cocaine (35, 36).

• Smokers voluntarily reduce their cigarette use by around 25% after two weeks of supplementing with 2,400 mg of NAC (37, 65).

• And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (38).

Here are 8 other nutrients that can help with addiction.

Obsessive-Compulsive Disorder (OCD)

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

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

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

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

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

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

Autism

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

However, NAC will likely improve some autistic symptoms. 

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

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

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

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

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

Schizophrenia

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

• Researchers gave 2 grams of NAC to schizophrenic patients during a six-month randomized control trial. The participants who received NAC experienced improvements in their symptoms, and many of them did not experience improvements from other treatments. They demonstrated improvements in insight, self-care, social interaction, motivation, and stabilization of mood. Follow-up studies found similar results (62, 63, 70).
  

• I found one study that explored NAC’s ability to change schizophrenic patient’s electroencephalogram (EEG) synchronicity – a measure of electrical activity within the brain that I discussed in my post about neurofeedback (69).
  

• I also found a case report of a young woman with treatment-resistant schizophrenia who showed significant improvements in symptoms by taking just 600 mg of NAC every day (64).

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

Conclusion

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

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

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

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

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

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

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References:

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9 Nutrient Deficiencies That Can Make You More Anxious

When I first started looking for ways to overcome my chronic anxiety, I originally didn’t think nutrition had anything to do with it. 

But I was wrong.

Being deficient in certain nutrients can actually cause or worsen your anxiety.

And getting more of the right vitamins and minerals can increase your ability to properly manage stress.

Anxiety itself can also deplete nutrient levels. 

So the more anxious you are, the faster your body will burn through its vitamins and minerals. 

And the lower your nutrient levels, the more anxiety you’ll have.

It can become a never-ending cycle, eventually leading you to a psychiatrist’s office.

But instead of checking your nutrient levels, your psychiatrist is likely to prescribe you anti-anxiety medication.

And what most people don’t realize – including most psychiatrists – is that anti-anxiety medications can further deplete your nutrient levels.

This all might sound like a disaster, but I promise you – it’s not.

It doesn’t have to be this way. 

You can nip the problem in the bud. 

This article lays out nine nutrient deficiencies that can contribute to anxiety.

Making sure you get enough of these vitamins and minerals through food or supplementation can make a profound difference. 

All of them have really helped me at one point or another.  

Note: If you also have depression, check out my other article, 20 Nutrient Deficiencies That Can Make You Depressed

1. Magnesium

Magnesium is the fourth most abundant mineral in the human body.

And it’s absolutely essential for optimal brain function and mental health.

Unfortunately, many people don’t get enough magnesium, even if they eat a healthy diet.

In fact, research shows that many people are deficient in magnesium nowadays (1-3). 

This is a big problem because magnesium is necessary for optimal neurotransmitter activity and for the proper functioning of your nervous system.

Researchers have found that low magnesium levels contribute and worsen many neuropsychiatric problems, including anxiety (18). 

In one study, it was shown that not getting enough magnesium significantly increases anxiety (19). 

And another study found that a magnesium deficiency can increase anxiety by changing the composition of your gut bacteria (23). 

The good news is that nine different studies have concluded that magnesium supplementation can reduce anxiety in humans and improve anxiety-related disorders (20-22, 24-25). 

Plenty of researchers have also found that magnesium has a calming effect in animals by activating GABA (A) receptors. These are the same receptors activated by anti-anxiety medication (26-30). 

So if you have anxiety, it’s very important that you get enough magnesium so that you don’t have a deficiency.

Luckily, there are a number of ways to do this. 

First, you should eat plenty of magnesium-rich foods on a regular basis.

Magnesium-rich foods include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

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

Epsom salt baths are another great source of magnesium and an excellent way to increase your levels. You can simply throw the salts in your bathtub and take a nice relaxing bed at night before bed.

I also recommend taking a high-quality supplement that includes magnesium so that you know you’re covering all of your bases.

Magnesium is included in this supplement.

Correcting a magnesium deficiency can also help you overcome trauma, depression, addiction and withdrawal. 

2. Zinc

Zinc is another important mineral for mental health, and you want to avoid a deficiency at all costs.

Like magnesium, it supports neurotransmitter production and nervous system functioning, and research shows that having a zinc deficiency can worsen your anxiety. 

More than one study has found that individuals with anxiety have significantly lower levels of zinc (31, 35-36). 

But supplementing with zinc can effectively increase zinc levels and reduce symptoms of anxiety (31).

Other studies have also revealed a link between zinc deficiency and anxiety (32, 34).

And when animals are fed a zinc-deficient diet, they display increased anxiety-like behaviour (33). 

Unfortunately, researchers estimate that there are more than 2 billion people in the world that are deficient in zinc. And studies have shown that even a mold zinc deficiency impairs brain function in children and adults (4-6). 

So, if you struggle with anxiety, it’s quite possible that you’re deficient.

And you’ll definitely want to take steps to optimize your zinc levels. 

Eating zinc-rich foods is a good start.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time. 

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post all about zinc, copper and anxiety if you want to learn more about how zinc impacts your mental health and can contribute to your anxiety.

That article also includes other steps you can taken to increase your zinc levels and lower your anxiety.

Zinc also stimulates your vagus nerve, which reduces anxiety. 

3. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system. 

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

So having a deficiency in Vitamin B6 can definitely increase your anxiety.  

Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37). 

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 Mental Health.

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

Studies have found that Vitamin B6 supplements reduce anxiety (38-40).

When I took antidepressants and benzodiazepines for my chronic anxiety, I supplemented with vitamin B6.

This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run. 

So if you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6. 

That’s why I included it in Optimal Zinc and Optimal Calm.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats, meaning your body cannot produce them.

They are also necessary for the normal functioning of your brain and nervous system.

So not surprisingly, not eating enough omega-3 fatty acids can increase anxiety. 

Researchers have found low levels of omega-3 fatty acids in anxious individuals (41-42).

In fact, people with the lowest levels of omega-3 fatty acids tend to have most severe anxiety (46-47).

Omega-3 fatty acids are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

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

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

Numerous studies show that supplementing with fish oil can lower inflammation and reduce symptoms of anxiety (43-46, 48). 

Other than reducing anxiety, omega-3 fatty acids have been shown to stimulate your endocannabinoid system and lower cortisol.

5. Choline

Choline is an essential nutrient that was only discovered in 1998.

So it’s fairly new.

Your body makes a small amount of choline.

But you still need to eat enough of it through your diet.

Otherwise, you can develop a deficiency.

And many people do.

Most people don’t meet the recommended daily intake for choline because very few foods in the Western diet contain it.

And researchers have found that adults with low levels of choline are more likely to have anxiety (49-50). 

Animal studies have also shown that choline supplementation during pregnancy can prevent or dramatically reduce the chance of offspring developing anxiety disorders (51). 

The best food sources of choline include grass-fed beef liver and egg yolks, and I definitely recommend eating those foods regularly. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

But taking a high-quality choline supplement can have a more noticeable and immediate effect on stress levels. 

Citicoline (also known as CDP-Choline) is my favourite choline supplement. 

I find that it reduces my racing thoughts when I’m stressed or anxious. 

Another good source of choline is Alpha GPC. 

Both Alpha GPC and CDP-Choline are included in the Optimal Brain supplement. 

Choline can also promote the regeneration of myelin. 

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

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.

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain function and mental health.

Research shows that being low or deficient in selenium is associated with a significantly greater incidence of anxiety, and selenium supplementation diminishes anxiety (54). 

In one study, researchers found that individuals with the lowest levels of selenium reported having increased anxiety (52). 

But then after five weeks of supplementing with selenium, their anxiety decreased (52).

Another study found that selenium supplementation reduced anxiety in HIV+ drug users (53). 

Brazil nuts are the richest dietary source of selenium.

But the mineral can also be found in wild-caught seafood, pastured eggs and grass-fed meat. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

I also make sure I’m not deficient by supplementing with it.

Selenium is included in Optimal Antiox.

7. Iron

Iron is a trace mineral found in every living cell in your body.

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

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase your risk of developing an anxiety disorder (57). 

In fact, iron levels are significantly lower in individuals with panic disorder (58). 

Other studies have found that iron-deficient individuals have increased anxiety and increased fearfulness (55-56). 

Animal research also supports the idea that iron deficiency increases anxiety, and normalizing iron levels can reverse anxiety-like behaviour (56). 

Despite all this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (56). 

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

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

Beef liver is one of the best sources of iron.

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

Some other good sources of iron include spirulina, dark chocolate, spinach, sardines, pistachios and raisons. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

8. Vitamin D

Vitamin D is a fat-soluble vitamin.

It’s actually more accurate to describe it as a hormone because your skins synthesizes it when it’s exposed to sunlight.

Every tissue in your body has Vitamin D receptors, including the brain.

So developing a Vitamin D deficiency can lead to a number of costly physiological and psychological problems, including anxiety.

And this is backed up by research.

Researchers have discovered significantly lower levels of Vitamin D in individuals with anxiety (60, 62). 

And two studies found that fibromyalgia patients and pregnant women with Vitamin D deficiency have higher levels of anxiety (59, 61). 

Unfortunately, reports indicate that Vitamin D deficiency is very common and a major health problem across the globe (11).

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12).

It’s best to get your Vitamin D by going outside and getting sunlight.

But some people can’t get sun, especially during the winter months.

That’s why I recommend taking a Vitamin D supplement. 

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

Increasing your Vitamin D levels can also help with depression, addiction and withdrawal. 

9. Antioxidant Nutrients (Vitamins A, C, and E)

Lastly, some nutrients have antioxidant effects in the body, and being deficient in them can increase your anxiety. 

One study found that people with generalized anxiety disorder have significantly lower levels of Vitamin A (beta carotene), Vitamin C and Vitamin E, all of which have antioxidant properties (68). 

But after six weeks of supplementing with these antioxidant vitamins, researchers observed a significant increase in the blood levels of these nutrients. And the anxious patients experienced a significantly reduction in their anxiety (68). 

Researchers have also found that taking both Vitamin C and Vitamin E together reduces anxiety (15-17).

And several other studies show that high dose Vitamin C decreases anxiety (14, 69-71).

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of Vitamin C every day.

I’ve tried taking up to 10 grams of Vitamin C daily, and it helped me manage anxiety. But you don’t need to take that much unless you find it really helps you.

Good food sources of Vitamin E include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash.

Vitamin E is also included in the Optimal Antiox supplement, along with Vitamin C.

For Vitamin A, I don’t typically recommend supplementing with it. Instead, you should get enough from food, such as grass-fed beef liver, pastured egg yolks, grass-fed butter/ghee, carrots, sweet potatoes, kale, spinach and broccoli.  These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Cod liver oil is also a very good source of Vitamin A, and it includes Vitamin D as well. I take cod liver oil throughout the winter. 

Antioxidants also reduce cortisol, your body’s main stress hormone. 

Bringing It All Together: Why You Should Take Them in Combination

The mainstream approach to treating anxiety is through talk therapy and medication.

But you can’t treat a nutrient deficiency with counselling and prescriptions.

And it’s important to note that taking all the above nutrients in combination will provide the greatest relief from anxiety.

Together, they have a synergistic effect.

For example, numerous researchers have found that taking Vitamin B6 and magnesium together is more likely to reduce your anxiety than simply taking a magnesium supplement by itself (64, 66-67). 

At this point, you may be thinking that you could just take a daily multivitamin, and that would cover your bases. 

But I wouldn’t recommend it.

Why? 

Because one-a-day multivitamins often contain too much of the nutrients you don’t need, and not enough of the nutrients you do need (magnesium, Vitamin D). 

Overall, if you have anxiety, I would recommend:

• Eating lots of whole foods – download my free food guide

• Zinc and Vitamin B6

• Krill oil

• Vitamin D

• Vitamin C

• Beef liver capsules

If you need additional support, I also recommend this anti-anxiety supplement. It contains a number of natural compounds that I’ve used over the years to manage my anxiety. 

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:

(1) http://www.tandfonline.com/doi/abs/10.1080/00048670802534408

(2) http://www.ncbi.nlm.nih.gov/pubmed/10746516

(3) http://www.ncbi.nlm.nih.gov/pubmed/9861593

(4) http://www.ncbi.nlm.nih.gov/pubmed/22664333

(5) http://www.ncbi.nlm.nih.gov/pubmed/21939673

(6) http://www.ncbi.nlm.nih.gov/pubmed/22673824

(7) https://www.ncbi.nlm.nih.gov/pubmed/12493090

(8) https://www.ncbi.nlm.nih.gov/pubmed/5314166

(9) https://www.ncbi.nlm.nih.gov/pubmed/14769778

(10) https://www.ncbi.nlm.nih.gov/pubmed/17522618

(11) https://www.ncbi.nlm.nih.gov/pubmed/19543765

(12) http://articles.mercola.com/sites/articles/archive/2014/05/28/vitamin-d-deficiency-signs-symptoms.aspx

(13) https://goo.gl/sK35dL

(14) http://www.ncbi.nlm.nih.gov/pubmed/12208645

(15) http://www.ncbi.nlm.nih.gov/pubmed/21036190

(16) http://whttp://ww

(17) http://www.ncbi.nlm.nih.gov/pubmed/21839761

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2959081/

(22) https://www.ncbi.nlm.nih.gov/pubmed/27869100

(23) https://www.ncbi.nlm.nih.gov/pubmed/25773775

(24) https://www.ncbi.nlm.nih.gov/pubmed/26591563

(25) https://www.ncbi.nlm.nih.gov/pubmed/20305593

(26) https://www.ncbi.nlm.nih.gov/pubmed/15159129

(27) https://www.ncbi.nlm.nih.gov/pubmed/18799816

(28) https://www.ncbi.nlm.nih.gov/pubmed/28389335

(29) https://www.ncbi.nlm.nih.gov/pubmed/21835188

(30) https://www.ncbi.nlm.nih.gov/pubmed/25773775

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738454/

(32) https://www.ncbi.nlm.nih.gov/pubmed/20689416

(33) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868572/

(34) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954453/

(35) https://www.ncbi.nlm.nih.gov/pubmed/23754591

(36) https://www.ncbi.nlm.nih.gov/pubmed/27825785

(37) https://www.ncbi.nlm.nih.gov/pubmed/23603926

(38) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2572855/

(39) https://www.ncbi.nlm.nih.gov/pubmed/10746516/

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/

(41) https://www.ncbi.nlm.nih.gov/pubmed/16243493

(42) https://www.ncbi.nlm.nih.gov/pubmed/25591045

(43) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2275606/

(44) https://www.ncbi.nlm.nih.gov/pubmed/21784145

(45) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191260/

(46) https://www.ncbi.nlm.nih.gov/pubmed/19906519

(47) https://www.ncbi.nlm.nih.gov/pubmed/23945451

(48) https://www.ncbi.nlm.nih.gov/pubmed/17110827

(49) http://ajcn.nutrition.org/content/90/4/1056.full

(50) https://www.ncbi.nlm.nih.gov/pubmed/19656836/

(51) https://www.ncbi.nlm.nih.gov/pubmed/25300468

(52) https://www.ncbi.nlm.nih.gov/pubmed/1873372

(53) https://www.ncbi.nlm.nih.gov/pubmed/12906343

(54) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884624/

(55) https://www.ncbi.nlm.nih.gov/pubmed/10742372/

(56) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253901/

(57) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680022/

(58) https://www.ncbi.nlm.nih.gov/pubmed/23603926

(59) https://www.ncbi.nlm.nih.gov/pubmed/16850115

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(68) http://pubmedcentralcanada.ca/pmcc/articles/PMC3512361/

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(71) https://www.ncbi.nlm.nih.gov/pubmed/24511708

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21 Remarkable Benefits of ALCAR (Acetyl-L-Carnitine)

Acetyl-L-Carnitine, also known as ALCAR, is a natural compound that your body produces and utilizes every day. 

However, its profound health benefits have caught the attention of researchers, health enthusiasts, and everyday people looking to boost their brain function.

Acetyl-L-Carnitine is an acetylated form of L-Carnitine, an amino acid derivative found in our bodies and food, especially meat products. 

This essential nutrient plays a crucial role in energy production by transporting fatty acids into the mitochondria, which are the 'power plants' of your cells. 

The "Acetyl" group attached to the L-Carnitine molecule gives it the ability to cross the blood-brain barrier, where it exerts various neuroprotective effects.

This article aims to shine a light on ALCAR, its roles in your body, and the many ways in which it can enhance your cognitive performance. 

I'll delve into the science behind ALCAR, its numerous health benefits, and the current research surrounding it. 

I'll also guide you through its recommended dosage, and how to choose the right ALCAR supplement for your needs.

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

What Is ALCAR (Acetyl-L-Carnitine)?

Acetyl-L-Carnitine (ALCAR) is a derivative of L-Carnitine, an amino acid that is naturally produced in the body. 

It plays a key role in the metabolism of fat, serving as a carrier that shuttles fatty acids into the mitochondria, the energy-producing structures in cells. Once inside the mitochondria, these fatty acids are burned, or oxidized, to produce energy.

What sets ALCAR apart from L-Carnitine is the acetyl group attached to the carnitine molecule. This modification allows ALCAR to cross the blood-brain barrier, a protective shield separating the general circulation from the brain environment. This makes ALCAR particularly effective in supporting brain health and cognitive function, as it can reach neurons more efficiently.

In supplement form, ALCAR is often used to support cognitive health and improve overall energy levels. It has neuroprotective and neuroenhancing effects, and research has indicated benefits in various neurological and cognitive conditions. 

However, while the body can naturally produce L-Carnitine, and to some extent ALCAR, dietary intake (particularly from meat) and supplementation can enhance its availability in the body. 

As a result, vegetarians, vegans, or individuals with certain health conditions can especially benefit from ALCAR supplementation.

How Does ALCAR Work in the Body and Brain?

Acetyl-L-Carnitine (ALCAR) plays several essential roles in your body and brain. 

Its primary function is related to the metabolism of fat, serving as a carrier molecule that shuttles fatty acids into the mitochondria. 

This is especially critical because the mitochondria, often referred to as the 'power plants' of your cells, are where these fatty acids are converted into usable energy in the form of adenosine triphosphate (ATP).

Beyond its role in energy metabolism, ALCAR stands out due to its ability to cross the blood-brain barrier. This is facilitated by the acetyl group attached to the carnitine molecule. 

Once in the brain, ALCAR contributes to the synthesis of the neurotransmitter acetylcholine, which is vital for memory, attention, and other cognitive functions.

21 Proven Benefits of ALCAR (Acetyl-L-Carnitine)

1. ALCAR Enhances Cognition, Memory and Learning

Numerous studies have indicated that ALCAR supplementation improves cognition, memory and learning capacity. 

Research shows that ALCAR helps people with age-associated memory impairment (3). 

In one study, researchers found that ALCAR supplementation improved memory in older adults, specifically those with mild cognitive impairment (1). 

Another study showed that ALCAR alleviates chemotherapy-induced cognitive impairments, commonly referred to as "chemo brain" (2). 

The cognitive enhancement effects of ALCAR are primarily due to its role in cellular metabolism and its neuroprotective properties.

The brain is a highly energy-demanding organ, and adequate energy production is essential for optimal cognitive function. 

Therefore, by supporting mitochondrial function, ALCAR helps maintain and improve cognitive abilities, including memory and learning.

ALCAR also promotes the production of the neurotransmitter acetylcholine, which is vital for memory and learning.

2. ALCAR Helps With Cognitive Decline, Alzheimer's Disease and Dementia

Acetyl-L-Carnitine (ALCAR) has been studied for its benefits in managing cognitive decline, Alzheimer's disease, and other forms of dementia.

The compound's neuroprotective and metabolic functions in the brain are thought to underlie these effects.

Researchers have found that patients with Alzheimer's disease who are treated with ALCAR show significant improvement in several cognitive domains and slower cognitive decline (4). 

In one study, researchers found that supplementation with ALCAR improved memory and attention in subjects with mild cognitive impairment, which is often considered a precursor to Alzheimer's disease (5). 

In another study, elderly subjects who received ALCAR supplementation over a 6-month period showed significant improvements in cognitive function, including attention, long-term memory, verbal ability, and spatial orientation (6). 

Research also suggests that ALCAR can improve cognitive function and behavioral symptoms in patients with vascular dementia (7). 

These studies suggest that ALCAR has a positive effect on cognitive decline and dementia, including Alzheimer's disease. 

However, it’s important to understand that while the compound shows promise, it is not a cure for these conditions.

3. ALCAR Is Neuroprotective

Acetyl-L-Carnitine (ALCAR) exhibits neuroprotective properties, shielding neurons from damage and degeneration. 

It does this by reducing oxidative stress and neuroinflammation, both of which can lead to neuronal damage.

Research shows that ALCAR has antioxidant properties, which means it can help neutralize harmful free radicals in the brain.

In one study, researchers found that dietary supplementation with ALCAR protected the brain and reduced the decline in mitochondrial function associated with aging (8). 

In another study, researchers found that ALCAR protected the brain and improved neurological outcomes following traumatic brain injury (9).

4. ALCAR Produces Energy and Increases Energy in the Brain

Similar to its role in other cells, Acetyl-L-Carnitine (ALCAR) helps in the transport of fatty acids into the mitochondria of brain cells. 

These fatty acids are then used to produce energy, which is vital for maintaining normal brain function.

Since Acetyl-L-Carnitine is involved in mitochondrial function and energy production, it supports the creation of ATP, the body's primary energy currency. A more efficient production of ATP translates to more available energy in the brain. 

In one study, researchers showed that ALCAR increased cellular respiration and ATP synthesis in neurons (11). 

ALCAR is also known to enhance brain energy metabolism and can help maintain the energy needs of the brain during stressful conditions.

In one study, ALCAR was shown to improve brain energy metabolism during recovery from hypoxia-ischemia (10). 

5. ALCAR Increases Acetylcholine in the Brain

The acetyl part of Acetyl-L-Carnitine (ALCAR) is used in the production of the neurotransmitter acetylcholine. 

Acetylcholine plays a critical role in many functions, including memory, learning, and attention.

By donating its acetyl group to the production of acetylcholine, ALCAR supports cognitive function and learning processes.

In one study, ALCAR increased choline acetyltransferase activity in certain areas of the brain. Choline acetyltransferase is an enzyme responsible for the synthesis of acetylcholine (13). 

In another study, ALCAR was found to restore the release of acetylcholine, which was decreased in aged rats. This restoration was associated with improved learning and enhanced cognitive function (14). 

ALCAR has also been found to slow the progression of Alzheimer's disease, and this effect is believed to be due in part to its influence on acetylcholine production (15). 

6. ALCAR Increases NGF (Nerve Growth Factor)

Acetyl-L-Carnitine (ALCAR) increases and enhances the activity of nerve growth factor (NGF) in the brain.

NGF is a critical protein that helps in the growth, maintenance, and survival of nerve cells, including neurons.

In one study, researchers found that ALCAR enhances the production of NGF in the nervous system (16). 

Another study showed that long-term ALCAR administration increased NGF levels in the hippocampus (17). 

Researchers have also reported that ALCAR administration to aged rats significantly increases NGF levels and reverses the age-associated loss of NGF receptors in the brain (18-19). 

7. ALCAR Reduces Inflammation in the Brain

Acetyl-L-Carnitine (ALCAR) has anti-inflammatory properties and can help reduce inflammation in the brain.

In one study, researchers found that ALCAR reduced neuroinflammation and oxidative stress in a model of hypoxic brain injury (20). 

Researchers have noted that ALCAR can reduce the risk of developing neurodegenerative diseases likely by reducing inflammation and oxidative stress in the brain (21). 

Research papers have also highlighted the potential of ALCAR in modulating inflammation and oxidative stress in Alzheimer's disease (22).

8. ALCAR Improves Mood and Reduces Depression

Research suggests that Acetyl-L-Carnitine (ALCAR) has a beneficial impact on mood disorders such as depression.

It has mood-enhancing and antidepressant effects likely due to its influence on neurotransmitters and brain energy metabolism.

In one study, researchers found that ALCAR is a valid treatment for depression in the elderly, with similar efficacy to traditional antidepressants but fewer side effects (23). 

Another study found that ALCAR supplementation could reduce both depression and fatigue in patients with chronic illness (24). 

Researchers have also found that ALCAR levels are significantly decreased in individuals with major depressive disorder. They suggested that ALCAR supplementation could have antidepressant properties, especially in those with treatment-resistant depression and high inflammation (25).

9. ALCAR Improves Focus and Helps with ADHD

Some studies have suggested that Acetyl-L-Carnitine (ALCAR) can help manage symptoms of Attention Deficit Hyperactivity Disorder (ADHD), especially in those who have a genetic variation that limits the body's natural production of carnitine (26). 

In one study, researchers found that ALCAR was significantly more effective than placebo in reducing attention problems and aggressive behavior in boys with ADHD (27). 

Another study found that ALCAR can enhance the release of dopamine in the brain, which could potentially enhance attention and focus (28).

10. ALCAR Reduces Anxiety and Stress

Research suggests that Acetyl-L-Carnitine (ALCAR) has anti-anxiety and stress-reducing effects.

One study showed that ALCAR reduced anxiety-like behavior in rats by altering the function of the GABAergic system (29). 

Researchers have also found that ALCAR prevents stress-induced changes in the brain, particularly in the hippocampus – a region of the brain important for stress response and emotion regulation (30). 

Other studies have shown that ALCAR supplementation can reverse the behavioral changes caused by chronic stress (31).

11. ALCAR Supports Mitochondria in the Brain

Mitochondria are the "powerhouses" of our cells. They’re responsible for creating energy in our cells. 

Acetyl-L-Carnitine (ALCAR) supports the health and function of the mitochondria. This is particularly important in the brain, where energy demand is high.

Mitochondrial dysfunction is also linked to numerous diseases and health conditions.

Research shows that ALCAR is actively transported across the blood-brain barrier and into the brain mitochondria, where it plays a key role in energy metabolism within the brain.

In one study, researchers found that ALCAR improves mitochondrial efficiency and prevents age-related mitochondrial changes (12). 

Supplementation with ALCAR also reduces the decline in mitochondrial function associated with aging, leading to increased energy production and improved cognitive function (8).

12. ALCAR Helps With Addiction

Acetyl-L-Carnitine (ALCAR) can also benefit individuals struggling with addiction.

Research suggests that ALCAR can assist in the recovery from alcohol addiction by reducing cravings and alleviating withdrawal symptoms. 

In one study, researchers found that ALCAR supplementation reduced alcohol intake and relapse in alcohol-dependent rats. 

The authors suggested that ALCAR might modulate the balance of excitatory and inhibitory neurotransmission in the brain, which is often disrupted in alcohol dependence (32). 

Research also shows that ALCAR reduces self-administration of morphine and reduces withdrawal symptoms in opioid-dependent rats. 

The authors speculated that ALCAR might influence opioid receptors or alter pain perception, which could be beneficial in managing opioid addiction (33). 

Another study found that ALCAR reduces the self-administration and seeking of methamphetamine in rats. 

The authors suggested that ALCAR might help in managing methamphetamine addiction by reducing drug-seeking behavior (34). 

13. ALCAR Helps with Chronic Fatigue Syndrome

There is some evidence that Acetyl-L-Carnitine (ALCAR) can help reduce feelings of physical and mental fatigue, making it useful for conditions such as chronic fatigue syndrome (CFS).

Research shows that Acetyl-L-Carnitine deficiency is common in people with CFS (36-37). 

In one study, researchers gave ALCAR to CFS patients, and they found that it led to significant improvements in cognitive function, particularly in terms of attention and concentration.

Another study found that ALCAR significantly improved the physical and mental fatigue associated with CFS (35). 

14. ALCAR Helps with Fibromyalgia 

Research suggests that Acetyl-L-Carnitine (ALCAR) can help alleviate symptoms associated with fibromyalgia, a chronic disorder characterized by widespread pain and fatigue.

It is believed that ALCAR helps by boosting energy production and reducing pain perception.

In one study, researchers found that fibromyalgia patients who took ALCAR experienced significant improvements in pain and depression compared to those who took a placebo. 

The study concluded that ALCAR may be a promising treatment for fibromyalgia, particularly for reducing pain and improving the overall mental health of patients (38). 

Researchers have also examined the role of ALCAR in managing pain conditions, including fibromyalgia. They found that ALCAR appears to have a modulating effect on pain perception and can be effective in treating various forms of chronic pain, including fibromyalgia (39).

15. ALCAR Helps with Down Syndrome 

Down Syndrome is a condition caused by an extra copy of chromosome 21, leading to physical and cognitive developmental delays.

While there is currently no cure, certain interventions and therapies can help individuals with Down Syndrome live more fulfilling lives.

Research suggests that Acetyl-L-Carnitine (ALCAR) can have benefits in improving cognitive function in individuals with Down Syndrome.

In one study, researchers found that ALCAR can help improve attention, verbal short-term memory, and visual long-term memory in individuals with Down Syndrome (40). 

ALCAR supplementation also decreases oxidative stress and improves the metabolic profile in children with Down syndrome.

16. ALCAR Helps with Autism

Autism Spectrum Disorder (ASD) is a complex neurodevelopmental disorder with varied symptoms across different individuals, often involving challenges with social skills, repetitive behaviors, speech, and nonverbal communication.

Individuals with ASD often have mitochondrial dysfunction. As a result, researchers believe that Acetyl-L-Carnitine (ALCAR) can help them since it improves mitochondrial function (41). 

One study showed that ALCAR can help improve social behavior and communication in children with autism. 

The study involved 13 boys diagnosed with ASD. The boys were given ALCAR over a 90-day period, and the parents and physicians reported that ALCAR was associated with improvements in the children's social behavior, attention, and expressive language (42).

17. ALCAR Helps with Parkinson’s Disease

Parkinson's disease is a progressive neurodegenerative disorder characterized by motor symptoms like tremors, rigidity, and bradykinesia (slowness of movement), as well as non-motor symptoms such as cognitive impairment and mood disorders.

Some research indicates that Acetyl-L-Carnitine (ALCAR) has neuroprotective effects that could slow the progression of neurodegenerative diseases like Parkinson's. 

One study showed that ALCAR reduced the loss of dopamine-producing neurons in a mouse model of Parkinson's disease. This suggests that ALCAR could have neuroprotective effects that are relevant to Parkinson's disease (43). 

ALCAR also promotes hippocampal neurogenesis in rat models of Parkinson's disease (44). 

18. ALCAR Helps with Multiple Sclerosis

Multiple sclerosis (MS) is a chronic disease that affects the central nervous system, leading to a variety of symptoms that can include fatigue, difficulty walking, numbness or tingling, muscle weakness, and problems with coordination and balance.

Research suggests that Acetyl-L-Carnitine (ALCAR) improves fatigue in individuals with multiple sclerosis.

In one study, MS patients receiving ALCAR reported reduced fatigue severity compared to a placebo group. The researchers suggested that ALCAR can help reduce fatigue in multiple sclerosis patients by enhancing nerve function (45). 

19. ALCAR Improves Gut Health

Research suggests that Acetyl-L-Carnitine (ALCAR) could support gut health, in part by modulating the gut microbiome.

Researchers have found that carnitine protects and supports gut microbial species (46). 

Carnitine also plays an important role in maintaining the high fiber fermentation ability of the microbiota (46). 

Colonic microbiota can use carnitine as a source of carbon, nitrogen, or as an electron acceptor (46).

Furthermore, carnitine is utilized by the intestinal microbiota as a protective solute against different stressors (46). 

20. ALCAR Reduces Migraine Severity 

Research suggests that Acetyl-L-Carnitine (ALCAR) can help reduce the severity and frequency of migraine headaches.

This is likely due to its role in energy production and neuroprotection, as well as its potential to modulate neurotransmitters, all of which can be relevant in the context of migraines.

In one study, researchers gathered 30 patients with migraines without aura. 

Participants were randomly assigned to receive either ALCAR daily or a placebo for 12 weeks.

The study found that those in the ALCAR group had a significant decrease in the severity of their migraines (47-49). 

21. ALCAR Helps with Traumatic Brain Injuries and Concussions 

Acetyl-L-Carnitine (ALCAR) has benefits for those recovering from traumatic brain injuries (TBIs) and concussions. 

This is primarily due to its neuroprotective properties and its role in energy production.

In one study, researchers found that ALCAR improved neurological outcomes following traumatic brain injury (9). 

ALCAR can help to protect neurons and other cells from damage. This can be especially beneficial after a traumatic brain injury, which often causes significant cellular damage.

ALCAR is also known for supporting the function of mitochondria. This can help improve the energy status of the brain after a TBI or concussion and promote recovery.

Sources of ALCAR

ALCAR (Acetyl-L-Carnitine) is naturally produced in our bodies, but it can also be obtained from dietary sources and supplements. 

While ALCAR itself is not directly present in food, its precursor, L-carnitine, can be found in various foods. 

The body can convert some of this L-carnitine into ALCAR. 

Red meat, particularly lamb and beef, is a significant source of L-carnitine. Poultry and fish also contain smaller amounts. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Milk and other dairy products also contain a decent amount of L-carnitine.

Vegetables, fruits, and grains contain only trace amounts of L-carnitine, making it challenging for vegetarians and vegans to get adequate L-carnitine from their diet alone.

The Best ALCAR Supplement and How To Take It

Since Acetyl-L-Carnitine (ALCAR) 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 ALCAR has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

ALCAR is available in various supplemental forms, including capsules and powder.

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

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

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

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

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

Recommended Dosage For ALCAR

The recommended dosage for Acetyl-L-Carnitine (ALCAR) can vary depending on factors such as age, health condition, and individual needs. 

But a common dose range is between 500 mg to 2,000 mg per day. 

It's usually recommended to start with a lower dose and gradually increase as tolerated. 

It's also often suggested to take ALCAR with meals to reduce the risk of gastrointestinal side effects.

The Optimal Brain supplement includes 500 mg of ALCAR. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with ALCAR. Since they all work better together, you don’t need to take as large of a dose of ALCAR for optimal results.

You can get Optimal Brain here.

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

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

 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:

(1) https://pubmed.ncbi.nlm.nih.gov/18065594/ 

(2) https://link.springer.com/article/10.1007/s11481-023-10062-1 

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6991156/ 

(4) https://pubmed.ncbi.nlm.nih.gov/12598816/ 

(5) https://pubmed.ncbi.nlm.nih.gov/18065594/ 

(6) https://pubmed.ncbi.nlm.nih.gov/7813389/ 

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284336/ 

(8) https://pubmed.ncbi.nlm.nih.gov/11854487/ 

(9) https://pubmed.ncbi.nlm.nih.gov/20477950/

(10) https://pubmed.ncbi.nlm.nih.gov/1519288/ 

(11) https://pubmed.ncbi.nlm.nih.gov/19720082/ 

(12) https://pubmed.ncbi.nlm.nih.gov/11854529 

(13) https://pubmed.ncbi.nlm.nih.gov/8137174/ 

(14) https://pubmed.ncbi.nlm.nih.gov/20590847/ 

(15) https://pubmed.ncbi.nlm.nih.gov/12598816/ 

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The 32 Best Ways to Increase GDNF

Glial cell line-derived neurotrophic factor (GDNF) is a protein that’s critical for optimal brain function and mental health. 

It plays an important role in the survival and growth of certain types of neurons in the brain and nervous system. 

For example, it supports the growth and survival of dopamine neurons, which are critical for movement and cognitive function.

As a result, low levels of GDNF have been associated with several neurological disorders, including Parkinson's disease and depression.

But luckily, there are numerous ways for you to increase your GDNF levels. 

This article shares the 32 best ways to increase GDNF. 

The article includes five main sections: 

• The benefits of increasing GDNF and how it affects your brain

• The medical conditions and symptoms associated with low GDNF levels 

• The best lifestyle habits, therapies and practices to increase GDNF levels in the brain

• The best foods and nutrients you should eat to raise GDNF

• And the best herbs and natural supplements for boosting GDNF 

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

The Benefits of Increasing GDNF and How It Affects Your Brain

GDNF (glial cell line-derived neurotrophic factor) is a protein that plays an essential role in the development and survival of dopaminergic neurons in the central and peripheral nervous systems. 

It acts by binding to specific receptors on the surface of cells, including neurons, and activating intracellular signaling pathways that promote cell survival, differentiation, and growth.

In the brain, GDNF is primarily found in the striatum, substantia nigra, and the cortex, which are regions of the brain associated with motor control, reward, and cognition. 

Studies suggest that GDNF can modulate synaptic plasticity, which is the ability of brain cells to change the strength and structure of their connections in response to new experiences (98-101).

Overall, the exact mechanisms by which GDNF affects the brain are still being investigated, but it is very clear that this protein plays a critical role in neuronal survival, function, and plasticity.

As a result, increasing levels of GDNF can have several potential benefits for brain function and mental health, including:

Neuroprotection: GDNF has been shown to protect neurons against damage, degeneration and death. Increasing GDNF could have potential therapeutic implications, and possibly slow down or prevent the progression of neurodegenerative disorders like Parkinson's disease, Alzheimer's disease, and amyotrophic lateral sclerosis (102-106).

Improved motor function: GDNF has been linked to improved motor function in animal studies, suggesting that it could be used to treat motor disorders and improve motor function in individuals with Parkinson's disease and Huntington's disease (107-111).

Pain relief: Studies have suggested that GDNF could have analgesic (pain-relieving) effects, potentially providing pain relief for chronic pain conditions. (112-116).

Improved cognition: Animal studies have shown that GDNF can enhance cognitive function, suggesting it could improve learning, memory, and cognitive function in humans as well. As a result, increasing GDNF levels may help to support cognitive performance and prevent cognitive decline, and even be a therapeutic target for cognitive impairments like Alzheimer's disease (117-119).

Enhanced neuronal growth and development: GDNF has been shown to promote the growth and differentiation of new neurons in the brain, suggesting it could have potential benefits for neurological disorders that involve impaired neuronal development, like autism spectrum disorder (120-122).

Neuronal repair: Increasing GDNF levels could also potentially enhance the brain's ability to repair itself following injury or damage. GDNF has been shown to promote the growth and repair of neurons, helping to replace damaged or lost neurons. This could potentially be beneficial in conditions where neurons are lost or damaged, such as in stroke or traumatic brain injury (123-125).

Anti-inflammatory effects: GDNF has been shown to have anti-inflammatory effects in the brain (126-128).

Protection against ischemia: GDNF has been shown to protect against ischemia, which is a lack of blood flow to tissues or organs, including the brain. This could have therapeutic implications for conditions like stroke (129-131).

Protection against oxidative stress: GDNF has been shown to protect against oxidative stress, which is a key factor in the development of several diseases, including Alzheimer's disease and Parkinson's disease. (132-134).

Reduced anxiety and depression: GDNF has been found to have anxiolytic and antidepressant effects in preclinical studies, indicating its potential as a treatment for mood disorders. (135-136).

Conditions and Symptoms Associated with Low GDNF Levels

Research shows that low levels of GDNF have been associated withseveral brain and mental health conditions and symptoms, including:

Parkinson's disease: Parkinson's disease is a progressive neurodegenerative disorder that affects movement. Low levels of GDNF have been found in the brains of individuals with Parkinson's disease, and research has suggested that increasing GDNF levels may have therapeutic potential for the treatment of the disease (5-6).

Alzheimer's disease: Alzheimer's disease is a progressive neurodegenerative disorder that affects memory and cognitive function. Low levels of GDNF have been found in the brains of individuals with Alzheimer's disease, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (7). 

Depression: Low levels of GDNF have been found in individuals with depression, and some studies have suggested that GDNF may have antidepressant effects (8-11).

Chronic Pain and Fibromyalgia: Chronic pain is a persistent pain that lasts for weeks, months, or even years. Fibromyalgia is a chronic pain disorder that affects the muscles and soft tissues. Low levels of GDNF have been found in individuals with chronic pain and fibromyalgia, and some studies have suggested that GDNF may have analgesic (pain-relieving) effects (81-82). 

Eating disorders: Eating disorders are a group of mental health conditions that are characterized by abnormal eating habits and behaviors. Low levels of GDNF have been found in individuals with eating disorders, and some studies have suggested that GDNF may be involved in the regulation of food intake and body weight (83-84). 

Amyotrophic Lateral Sclerosis (ALS): ALS is a progressive neurodegenerative disease that affects the nerve cells responsible for controlling voluntary muscle movement. Low levels of GDNF have been found in individuals with ALS, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (85). 

Multiple Sclerosis (MS): MS is a chronic autoimmune disease that affects the central nervous system. Low levels of GDNF have been found in individuals with MS, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (86-87). 

Schizophrenia: Schizophrenia is a severe mental disorder that affects how a person thinks, feels, and behaves. Low levels of GDNF have been found in individuals with schizophrenia, and some studies have suggested that GDNF may be involved in the regulation of dopamine, a neurotransmitter that is implicated in the development of the disorder (88-89). 

Huntington's disease: Huntington's disease is a genetic disorder that causes progressive brain damage, leading to motor, cognitive, and psychiatric symptoms. Low levels of GDNF have been found in individuals with Huntington's disease, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (90-91). 

Addiction: Low levels of GDNF have been found in individuals with drug and alcohol addiction, and some studies have suggested that GDNF may be involved in the regulation of reward pathways in the brain, which could potentially contribute to the development of addiction (92). 

Tinnitus: Tinnitus is a condition that causes ringing or other sounds in the ears, often associated with hearing loss. Low levels of GDNF have been found in individuals with tinnitus, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the condition (93-94). 

Epilepsy: Epilepsy is a neurological disorder that causes seizures. Low levels of GDNF have been found in individuals with epilepsy, and some studies have suggested that GDNF may have anticonvulsant effects that could potentially reduce the frequency and severity of seizures (95-97). 

Perhaps you struggle with one of these conditions or symptoms. 

The good news is that you’re not powerless.

You can do something about it. 

You have the power to increase your GDNF levels and improve your brain function and mental health. 

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

Many of these methods have been helpful to me over the years.

And they can help you too. 

Let’s jump into them.

The Best Lifestyle Habits, Therapies and Practices to Increase GDNF Levels in the Brain

1. Exercise

Regular exercise has been found to increase GDNF levels in the brain.

In a study published in the Journal of Neuroscience, researchers found that voluntary wheel running increased GDNF levels in the hippocampus, a region of the brain important for learning and memory (1). 

Another study found that treadmill running increased GDNF levels in the substantia nigra, a region of the brain affected in Parkinson's disease (2). 

And in a study published in the journal Neurobiology of Learning and Memory, researchers found that voluntary running on a wheel increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (4). 

Both aerobic and resistance exercise are effective at increasing GDNF in the brain and spinal cord, but research has shown that high-intensity aerobic exercise is most effective at stimulating the production of GDNF (3).

Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.

So not surprisingly, exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy so that you’ll stick with it consistently.

2. Intermittent Fasting

Intermittent fasting, which involves alternating between periods of fasting and eating, may be an effective way to increase GDNF levels.

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

Studies have shown that intermittent fasting can increase GDNF levels in the brain.

A study published in the journal Experimental Gerontology found that alternate-day fasting increased GDNF levels in the hippocampus (12). 

Other studies have shown that intermittent fasting increases GDNF levels in the striatum, hippocampus and cortex (13). 

And then a study published in the journal Brain Research found that intermittent fasting increased GDNF levels in the hippocampus and that this increase was associated with improved cognitive function (14). 

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.

3. Heat Shock Proteins

Heat shock proteins (HSPs) are a group of proteins that are produced in response to stress, such as heat stress (sauna) or exercise.

HSPs have been found to increase GDNF levels in the brain.

In one study, researchers found that treatment with HSP70 increased GDNF expression (29). 

Another study showed that treatment with HSP90 increased GDNF expression in neurons (30). 

And then further research found that treatment with HSP70 increased GDNF levels in the hippocampus (31).

Using a sauna regularly is one way to increase your body’s production of heat shock proteins.

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

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

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

4. Acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate various physiological processes. 

There is some research suggesting that acupuncture increases GDNF levels.

One study published found that electro-acupuncture treatment increases GDNF levels in the spinal cord of rats with sciatic nerve injury (32). 

Another study published in the journal Acupuncture in Medicine found that acupuncture treatment increased GDNF levels in the brain and spinal cord of rats with Parkinson's disease (33). 

Researchers have also found that acupuncture treatment increases GDNF levels in the striatum and substantia nigra of rats with Parkinson's disease (34). 

I’m personally a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into the ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weaning off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.  

At the end of each appointment, my practitioner would secure small black seeds on my ear.  

In my experience, ear acupuncture is more effective than regular acupuncture.  

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

5. Caloric Restriction

Caloric restriction has been shown to increase GDNF levels in various studies.

A study published in the journal Brain Research Bulletin found that caloric restriction increased GDNF levels in the striatum of mice (35). 

Researchers have also found that caloric restriction increases GDNF levels in the hippocampus, striatum and cortex of rats (36-37). 

I typically don’t recommend restricting calories too much because it can add too much stress on the body, which can ultimately end up making chronic illness worse in the long run. Intermittent fasting is preferably over restricting calories.

6. Low-level Laser Therapy (LLLT)

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

Researchers have investigated the effects of low-level laser therapy (LLLT) on GDNF levels in a rat model of Parkinson's disease. 

The researchers found that treatment with LLLT increased GDNF levels in the striatum, a brain region involved in motor function, and improved motor function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (55). 

In another study, researchers looked at the effects of LLLT on GDNF levels in the hippocampus, a brain region involved in learning and memory, in a rat model of Alzheimer's disease. The researchers found that treatment with LLLT increased GDNF levels in the hippocampus and improved cognitive function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (56). 

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

Before trying LLLT, I highly recommend reading my full article about it first.

7. Meditation

Meditation is a practice that involves training the mind to focus and achieve a state of relaxation and heightened awareness. 

It has been shown to have a variety of benefits for physical and mental health, including reducing stress, anxiety, and depression, improving focus and concentration, and increasing feelings of well-being.

Some studies suggest that regular meditation practice is associated with higher GDNF levels in the brain (58). 

Researchers found that a six-week meditation program was associated with increased GDNF levels in the blood of participants with chronic pain (57). 

Meditation is one of my favourite daily activities and treatments to maintain optimal brain function and mental health.

I recommend 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.

8. Yoga

Yoga is a mind-body practice that involves physical postures, breathing exercises, and meditation. Yoga can help reduce stress and promote neuroplasticity.

Some studies have shown that yoga can increase GDNF levels in human subjects. 

In one study, researchers found that practicing yoga was associated with increased GDNF levels in healthy individuals. 

The study involved 24 healthy adults who practiced yoga for one hour per day, five days per week, for six weeks. Blood samples were collected before and after the intervention, and GDNF levels were measured.

The study found that practicing yoga was associated with a significant increase in GDNF levels compared to baseline. The authors of the study suggest that the increase in GDNF levels may be related to the physical and mental benefits of yoga, such as increased physical activity, reduced stress, and improved mood (59). 

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.

9. Transcranial Magnetic Stimulation

Transcranial magnetic stimulation (TMS) is a non-invasive brain stimulation technique that uses a magnetic field to stimulate nerve cells in the brain. 

Some studies suggest that TMS increases GDNF levels in the brain.

In one study, researchers found that TMS was associated with increased GDNF levels in the brains of rats. The study involved exposing rats to TMS for 10 minutes per day, five days per week, for four weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (60). 

Another study found that TMS was associated with increased GDNF levels in the brains of mice. The study involved exposing mice to TMS for 20 minutes per day, five days per week, for three weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the mice's brains compared to a control group (61). 

I don’t have any personal experience with TMS. I investigated it but never ended up doing it myself and never ended up needing it. It can sometimes help people who have treatment resistant depression. But I think it should be a last resort and other alternatives should be explored first.

10. Massage

Massage therapy is a manual therapy that involves the manipulation of soft tissues. 

Some studies have shown that massage therapy can increase GDNF levels in human subjects.

For example, a study found that massage therapy increased GDNF levels in the saliva of healthy adults. The study involved administering a 15-minute massage to the participants and collecting saliva samples before and after the massage. The researchers found that GDNF levels in the saliva were significantly higher after the massage compared to before the massage (66). 

Another study published in the journal Brain Research Bulletin found that massage therapy increased GDNF levels in the blood of rats. The study involved administering a 10-minute massage to the rats and measuring GDNF levels in the rats' blood. The researchers found that massage therapy was associated with a significant increase in GDNF levels in the rats' blood compared to a control group (67). 

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

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

11. Deep Sleep

Deep sleep can help promote neuroplasticity and supports the growth and survival of neurons. 

Getting adequate sleep has also been shown to increase GDNF levels in animal models and some human studies. 

For example, a study published in the Journal of Sleep Research found that sleep deprivation was associated with lower levels of GDNF in the blood of healthy adults. 

The study involved measuring GDNF levels in the blood of participants after they had either a full night's sleep or a night of total sleep deprivation. The researchers found that GDNF levels were significantly lower after the night of sleep deprivation compared to the full night's sleep (70). 

Another study published in the journal Neurology found that poor sleep quality was associated with lower levels of GDNF in the cerebrospinal fluid of older adults. 

The study involved measuring GDNF levels in the cerebrospinal fluid of older adults who reported poor sleep quality or good sleep quality. The researchers found that GDNF levels were significantly lower in the cerebrospinal fluid of older adults who reported poor sleep quality compared to those who reported good sleep quality (71). 

I used to have very poor sleep and it was one of the main factors that contributed to my poor cognitive function. 

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

12. Music Therapy

Music therapy is a technique that involves the use of music to improve physical and emotional health. 

Some studies have shown that music therapy can increase GDNF levels in humans.

For example, a study published in the journal Brain Sciences found that listening to music for 30 minutes was associated with a significant increase in GDNF levels in the blood of healthy adults. 

The study involved measuring GDNF levels in the blood of participants before and after they listened to music for 30 minutes. The researchers found that GDNF levels were significantly higher after listening to music compared to before (72). 

Another study found that a music therapy intervention was associated with higher GDNF levels in the saliva of patients with Parkinson's disease. 

The study involved a 10-week music therapy intervention in which patients listened to music and engaged in other musical activities. The researchers found that GDNF levels in the saliva of patients were significantly higher after the intervention compared to before (73). 

It’s even more effective when you’re learning or listening to music that you really enjoy.

I previously wrote about how music can also naturally reduce cortisol, increase dopamine and oxytocin, and help treat OCD. 

13. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies.

Studies suggest that CBT can have a positive impact on GDNF levels.

For example, a study published in the Journal of Clinical Psychology found that CBT was associated with an increase in GDNF levels in patients with major depressive disorder.

The study involved measuring GDNF levels in the blood of patients before and after they received 16 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (74). 

Another study published in the journal Psychiatry Research found that CBT was associated with higher GDNF levels in patients with social anxiety.

The study involved measuring GDNF levels in the blood of patients before and after they received 12 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (75). 

I personally never found CBT helpful for my mental health issues but other people do. 

14. Cold Exposure

Cold exposure, such as cold showers or immersion in cold water, has been shown to increase GDNF levels in animal models and some human studies. 

For example, researchers found that cold water immersion was associated with an increase in GDNF levels in healthy volunteers. 

The study involved immersing the participants in cold water for 20 seconds, followed by a 10-second break, for a total of 10 cycles. The researchers found that GDNF levels were significantly higher after cold water immersion compared to before (76). 

Another study found that repeated cold exposure was associated with higher GDNF levels in the brains of rats. 

The study involved exposing the rats to cold temperatures for 1 hour per day for 5 days. The researchers found that GDNF levels were significantly higher in the brains of the rats that were exposed to cold temperatures compared to the control group (77). 

Cold exposure can help reduce inflammation and promote blood flow, which may indirectly increase GDNF levels as well. 

I personally 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 minute of cold water.

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

It 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.

15. Neurofeedback

Neurofeedback is a technique that involves the use of electronic sensors to monitor brain activity and provide feedback to the individual. 

Some studies have shown that neurofeedback can increase GDNF levels in humans. 

For example, researchers found that neurofeedback training was associated with an increase in GDNF levels in healthy participants. The study involved training the participants using a specific neurofeedback protocol designed to increase alpha activity in the brain. The researchers found that GDNF levels were significantly higher in the participants who received neurofeedback training compared to a control group (78). 

Personally, neurofeedback was one of the most impactful actions I took to overcome severe anxiety. 

It works at a deep subconscious level, breaking the cycle of chronic anxiety.  

It shifts you into a natural, healthier state of mind.  

If you want to try neurofeedback, it’s best to work with a qualified neurofeedback practitioner.  

If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

I also sometimes recommend the Muse headband. It’s a decent substitute to real neurofeedback and gives you real-time feedback on your brain waves while you meditate. 

I previously wrote about the Muse headband here, and you can get it through the Muse website. But keep in mind that it’s definitely not as good as clinical neurofeedback.

16. Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy (HBOT) is a medical treatment that involves breathing pure oxygen in a pressurized environment. 

It can enhance healing and recovery after injury to the central nervous system.

Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.

This leads to oxygen being carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas that need to heal.

Researchers have investigated the effects of HBOT on GDNF levels in patients with acute ischemic stroke. The study found that HBOT led to a significant increase in GDNF levels in the patients' blood serum, suggesting that HBOT may have neuroprotective effects in stroke patients by increasing GDNF levels (80). 

Another study looked at the effects of HBOT on GDNF levels in rats with traumatic brain injury. The study found that HBOT significantly increased GDNF levels in the rats' brains, suggesting that HBOT may have neuroprotective effects by increasing GDNF levels (79). 

You’ll need to find a qualified practitioner or clinic in your area that provides this treatment.

The Best Foods and Nutrients to Increase GDNF Levels in the Brain

17. Omega-3 Fatty Acids

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

They are essential, meaning your body cannot create them and you have to get them from food or supplements.

Omega-3s fatty acids are found in fish oil, and making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system. 

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Research also shows that they increase GDNF levels in the brain, which may contribute to their neuroprotective effects.

A study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and striatum (15). 

Another study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and cortex, and that this increase was associated with improved cognitive function (16). 

And then a study published in the journal PLoS One found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and improved cognitive function (17). 

Omega-3 fatty acids are found in cold water fish such as salmon, black cod, sablefish, sardines and herring. 

Unfortunately, most people don't consume enough of these foods.

So supplementing with krill oil should be considered. 

Krill oil is a special kind of fish oil that readily crosses the blood-brain barrier. I’ve tried tons of fish oil supplements, and I recommend krill oil over all the others.

18. Lithium

Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms. 

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate can be safely supplemented to improve your brain health and increase GDNF levels in the brain. 

In fact, it is believed that the neuroprotective effects of lithium in certain neurodegenerative diseases such as Parkinson's and Alzheimer's may be due in part to its ability to increase GDNF levels.

One study found that treatment with lithium increased GDNF levels in the hippocampus of rats (24). 

Another study found that chronic treatment with lithium increased GDNF levels in the prefrontal cortex and hippocampus (25). 

I used to take lithium orotate. I don’t take it anymore because I don’t need it, but I remember it making me feel calm and stable. 

19. Blueberries

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

Blueberries are particularly potent because they are so rich in anthocyanins.

Anthocyanins have been found to increase GDNF levels in the brain and improve cognitive function.

One study found that anthocyanin-rich extracts from blueberries, blackberries, and raspberries increased GDNF levels in astrocytes and in the hippocampus (28). 

Researchers have also found that supplementation with blueberry extract improves spatial memory and increased the expression of genes related to neuroplasticity, including GDNF (26). 

Another study showed that supplementation with blueberry powder improved cognitive function in older adults and increased the activation of brain regions involved in cognitive processing, including the prefrontal cortex, which has been shown to be affected by GDNF (27). 

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

I buy wild blueberries every time I go grocery shopping. 

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

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

Alternatively, you can take a blueberry extract.

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

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

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

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

20. Green Tea (EGCG)

There have been several studies investigating the potential neuroprotective effects of green tea and its active polyphenols, including epigallocatechin gallate (EGCG), on the brain. 

It has been suggested that green tea consumption increases GDNF levels.

One study published in the journal Nutrients found that treatment with epigallocatechin gallate (EGCG) increased GDNF levels in the hippocampus of rats with traumatic brain injury (38). 

Another study published in the journal Brain Research found that treatment with green tea extract increased GDNF levels in the hippocampus of rats with chronic cerebral hypoperfusion (39).

Researchers have also found that treatment with EGCG increases the levels of GDNF in neurons, suggesting that green tea consumption may have neuroprotective effects by promoting the production of GDNF (40). 

Lastly, a study published in the Journal of Nutritional Biochemistry in 2013 investigated the effects of green tea extract on GDNF levels in the brains of mice with Parkinson's disease. The researchers found that treatment with green tea extract increased GDNF levels in the brains of these mice. It also improved their motor function and reduced oxidative stress (41). 

It's worth noting that these studies used either green tea extract or EGCG rather than regular green tea, and the effects on GDNF levels may differ depending on the specific dose and form of green tea consumed.

It’s also important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.  

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

But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.  

So you could supplement with large dosages of concentrated EGCG and see some benefits.  

But you'd be damaging your liver at the same time.  

Not good.  

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?  

You take it with Vitamin C.  

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C. 

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.  

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).  

21. Zinc

Zinc is an essential mineral that is involved in many physiological processes in the body, including brain function. 

There is some research suggesting that zinc may play a role in regulating the levels of GDNF in the brain.

Researchers have investigated the effects of zinc deficiency on GDNF levels in the brains of rats. The researchers found that zinc deficiency led to a decrease in GDNF levels in the striatum, a brain region involved in motor function, and that this decrease was associated with impaired motor coordination (42). 

Another study looked at the effects of zinc supplementation on GDNF levels in the brains of rats with spinal cord injury. The researchers found that zinc supplementation increased the levels of GDNF in the spinal cord and improved motor function in these rats (43). 

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

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

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

• Oysters

• Grass-fed beef

• Pumpkin seeds

• Cashews

• Mushrooms

• Spinach

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

22. Vitamin D

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.

And low vitamin D levels have been associated with lower GDNF levels. 

But there is some research suggesting that vitamin D supplementation may be able to increase the levels of GDNF in the brain.

A study published in the Journal of Clinical Neuroscience in 2012 investigated the relationship between vitamin D levels and GDNF levels in the blood of patients with Parkinson's disease. 

The researchers found that patients with higher vitamin D levels had higher GDNF levels in their blood, suggesting a positive correlation between vitamin D and GDNF (48). 

Researchers also investigated the effects of vitamin D supplementation on GDNF levels in the brains of rats with Parkinson's disease. 

The researchers found that treatment with vitamin D increased the levels of GDNF in the substantia nigra, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (46). 

Another study looked at the effects of vitamin D supplementation on GDNF levels in the brains of rats with cerebral ischemia-reperfusion injury. 

The researchers found that treatment with vitamin D increased the levels of GDNF in the brain and improved neurological function in these rats (47). 

Sun exposure, foods, and supplements can help you maintain healthy vitamin D levels.

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.

The Best Herbs and Natural Supplements to Increase GDNF Levels in the Brain

23. 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 has been found to increase GDNF levels in the brain and protect against neurodegeneration.

A study found that curcumin increased GDNF levels in the brain of mice with a genetic predisposition to Alzheimer's disease. The study also found that curcumin improved cognitive function and reduced amyloid plaque buildup in the brain (18). 

Another study found that curcumin increased GDNF levels in the striatum of rats with Parkinson's disease. The study also found that curcumin improved motor function and protected against dopaminergic neuron loss (19). 

And a study published in the journal Behavioural Brain Research found that curcumin increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (20). 

Curcumin is included in the Optimal Energy supplement. 

Since curcumin is a fat soluble, it should be taken with a fatty meal.

24. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound.

Many people know that it’s found in grapes, red wine, raspberries and dark chocolate.

Resveratrol is known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol can increase BDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

But it has also been found to protect against neurodegeneration by increasing GDNF levels in the brain.

Researchers found that resveratrol supplementation increased GDNF levels in the striatum of rats with Parkinson's disease, and that this increase was associated with improved motor function (21). 

Another study published in the Journal of Medicinal Food found that resveratrol supplementation increased GDNF levels in the hippocampus and cortex of rats, and that this increase was associated with improved cognitive function (22). 

Research also shows that resveratrol treatment increases GDNF levels in the hippocampus of rats, and that this increase was associated with reduced anxiety-like behavior (23). 

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

Resveratrol is included in this supplement.

25. Creatine

Creatine is a naturally occurring amino acid that is involved in energy metabolism in the body. 

It’s found in some foods, particularly meat, eggs, and fish.

But it’s also available as a supplement. 

Athletes, bodybuilders, wrestlers, sprinters often take extra creatine to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly. 

There is also some research suggesting that creatine supplementation can increase the levels of GDNF.

In one study, researchers investigated the effects of creatine supplementation on GDNF levels in the brains of rats. 

The researchers found that creatine supplementation increased the levels of GDNF in the striatum, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (44). 

Another study looked at the effects of creatine supplementation on GDNF levels in the brains of mice with Parkinson's disease. 

The researchers found that creatine supplementation increased the levels of GDNF in the brains of these mice, as well as improved their motor function and reduced neurodegeneration (45). 

Creatine personally improves my mental energy, which is why it’s included in Optimal Energy.

26. Bacopa

Bacopa monnieri is a nootropic and medicinal herb used in traditional Ayurvedic medicine to enhance cognition.

In one study, researchers have investigated the effects of a standardized extract of Bacopa monnieri on GDNF levels in the brains.

The researchers found that treatment with Bacopa monnieri extract increased GDNF levels in the hippocampus, a brain region involved in learning and memory. 

The study also found that the extract improved cognitive function, suggesting a potential therapeutic benefit of Bacopa monnieri for cognitive disorders (49). 

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

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

27. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits. 

It’s another one of my favourite nootropic supplements for brain health because it reduces inflammation and has antioxidant effects. 

Researchers have investigated the effects of an extract of Lion's Mane Mushroom on GDNF levels in the brains of mice with Alzheimer's disease.

The researchers found that treatment with the Lion's Mane Mushroom extract increased GDNF levels in the hippocampus and cortex, two brain regions involved in learning and memory. 

The study also found that the extract improved cognitive function and reduced amyloid plaque deposition in these mice, suggesting a potential therapeutic benefit of Lion's Mane Mushroom for cognitive disorders (50). 

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.  

28. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. 

It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

It is typically used to inhibit stress and anxiety, but it also affects cognitive function, energy levels, well-being and sleep quality.

Researchers have investigated the effects of Ashwagandha extract on GDNF levels in the brains of rats with Parkinson's disease. 

The researchers found that treatment with Ashwagandha extract increased GDNF levels in the brains of these rats, suggesting a potential neuroprotective effect (51). 

Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off psychiatric medications.

29. N-Acetyl-Cysteine

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

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

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

But supplementing with NAC can increase and normalize your cysteine and glutathione levels, and this can combat and reduce oxidative stress in your brain.

In one study, researchers investigated the effects of NAC on GDNF levels in the brains of rats with ischemic stroke. The researchers found that treatment with NAC increased GDNF levels in the brains of these rats, improved their motor function and reduced their brain damage (52). 

Another study looked at the effects of NAC on motor function and dopamine neuron survival in a rat model of Parkinson's disease. 

The researchers found that NAC improved motor function and dopamine neuron survival in these rats, and that this was associated with increased levels of GDNF in the striatum, a brain region involved in motor function (54). 

On the other hand, another study investigated the effects of NAC on GDNF levels in the brains of mice with Parkinson's disease. 

The researchers found that treatment with NAC did not increase GDNF levels in the brains of these mice, but did improve motor function and reduce oxidative stress (53). 

These conflicting findings suggest that the effects of NAC on GDNF levels may vary depending on the specific context and type of neurological condition.

So while there is some preliminary research suggesting that NAC may increase GDNF levels in certain contexts, more research is needed to determine the specific mechanisms underlying these effects and to determine whether NAC has consistent effects on GDNF levels across different neurological conditions.

If you are interested in trying NAC, it is included in the Optimal Antiox supplement. 

Be sure to read this article all about the benefits of NAC.

30. Testosterone

Testosterone is a hormone that is primarily produced in the testicles in men and in the ovaries and adrenal glands in women. 

Studies suggest that testosterone can increase GDNF levels in the body.

Researchers found that testosterone increased GDNF levels in the brains of rats. The study involved exposing rats to testosterone for six days and measuring GDNF levels in the rats' brains. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (62). 

Another study found that testosterone increased GDNF levels in the testes of rats. The study involved exposing rats to testosterone for seven days and measuring GDNF levels in the rats' testes. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' testes compared to a control group (63). 

When I was living in a moldy home, I suffered multiple concussions and doctors placed me on antidepressants. 

As a result, my testosterone plummeted. 

I was put on testosterone replacement therapy for almost one year to get my levels back to normal. And over that time, I saw a huge increase in my brain and mental health.

That's why it's so important to check your testosterone level regularly. Make sure you check both total testosterone and free testosterone. 

You can test your total and free levels here.

31. Estrogen

Estrogen is a hormone that is primarily produced in the ovaries in women and in smaller amounts in the testicles and adrenal glands in men. 

There is some evidence to suggest that estrogen has an effect on GDNF levels in the body.

For example, a study published in the journal BMC Neuroscience found that estrogen increased GDNF levels in the brains of rats. The study involved exposing rats to estrogen for four days and measuring GDNF levels in the rats' brains. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (64). 

Another study published in the journal Hormones and Behavior found that estrogen increased GDNF levels in the hippocampus of rats. The study involved exposing rats to estrogen for seven days and measuring GDNF levels in the rats' hippocampi. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (65). 

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

You can check your estrogen levels here.

32. Ginseng

Ginseng is a popular herbal supplement that has been used for centuries in traditional medicine. 

There is some evidence suggesting that ginseng can have an effect on GDNF levels in the body.

For example, researchers found that ginseng increased GDNF levels in the brains of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' brains. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (68). 

Another study found that ginseng increased GDNF levels in the hippocampus of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' hippocampi. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (69). 

Ginseng is one of my favourite herbal supplements for brain function and depression.

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

Years ago, I found that it improved my memory and cleared brain fog quite quickly. But I no longer need to take it.

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

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Live Optimally, 

Jordan Fallis 

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