How We Grow New Brain Cells
- Austin Perlmutter MD
- 3 days ago
- 4 min read
This Research is Groundbreaking!
By Austin Perlmutter, MD
For decades, scientists have debated whether adult human brains could make new neurons — a concept called adult neurogenesis. The typical thinking was that people have a relatively set number of neurons in adulthood, and that when we lose them, we don’t get any back. But a major new study in the journal Science provides some of the strongest evidence yet that we continue to make new neurons into adulthood — particularly in a memory-critical part of the brain called the hippocampus. This finding not only shifts a century-old perspective on human brain biology but also opens exciting possibilities for enhancing brain health across the lifespan.
The new research examined brain cells from people aged up to 78 and looked for evidence of new cell growth. Using advanced imaging, sequencing and machine learning, it confirmed that neural progenitor cells — the cells that give rise to neurons — remain active in the adult hippocampus, even into a person’s late 70s. Importantly, the new cells weren’t widespread but were localized to a very specific part of the hippocampus called the dentate gyrus.
This matters because:
The hippocampus is critical for memory, learning, emotional regulation, and mood.
Neurogenesis in this region has been linked in animal studies to better learning, resilience to stress, and mood regulation.
If neuron production continues into old age, it suggests the adult brain has repair and adaptation capacity — a empowering and major shift in how we understand human aging.
The emerging picture is not that the brain makes huge numbers of neurons like it does in childhood, but that even small amounts of new neuron formation could be biologically significant for brain plasticity and resilience.
What This Means for Brain Health
Adult neurogenesis has implications far beyond academic research. In humans, diminished hippocampal neurogenesis has been implicated in cognitive decline, depression, and age-related memory impairment. The exciting part of this new genetic evidence is confirmation that the biological capacity for neurogenesis doesn’t vanish after childhood — even if it slows with age or varies among individuals.
How to Support Neurogenesis: What the Research Shows
While the new study doesn’t test interventions for boosting neurogenesis, there’s a large body of scientific research — especially in animals but increasingly in humans — suggesting certain lifestyle factors can stimulate the production and survival of new neurons. Here are evidence-based ways to help encourage adult neurogenesis:
1. Exercise: Likely the Strongest Stimulator of New Neurons
Multiple studies show that aerobic exercise increases the production and survival of neurons in the hippocampus — even in older animals — and increases levels of BDNF (brain-derived neurotrophic factor), a key “fertilizer” for brain cells. In fact, research published over a decade ago showed that healthy humans who started exercising showed significant growth of the hippocampus.
How it works:
Exercise increases blood flow, stimulates the release of neurotrophic factors like BDNF, and enhances brain plasticity pathways.
Physical activity also modulates inflammation, improves metabolic function, and enhances vascular health, all of which support a brain environment conducive to neurogenesis.
Make it practical: Aim for 150 minutes per week of moderate aerobic exercise — brisk walking, cycling, swimming, or running — plus strength or interval sessions.
2. Diet and Nutrients That Feed the Brain
Nutrition influences neurogenesis through antioxidant effects, reduction of inflammation, and provision of key building blocks for brain cells. Research suggests that:
Polyphenols (found in berries, green tea, cocoa) help support neurogenesis.
Omega-3 fatty acids (found in fish, flaxseeds) promote neuronal health and plasticity.
A minimally-processed diet like the Mediterranean pattern diet can help to decrease exposure to unhealthy foods that could harm neurogenesis through inflammatory, microbiome and metabolic pathways.
Some research even suggests that caloric restriction and intermittent fasting may promote cellular pathways that support neurogenesis and resilience in animal models, but these need to be considered in the context of practicality for humans.
3. Sleep: The Unsung Hero of Neurogenesis
Sleep isn’t just rest — it’s when the brain clears metabolic waste, consolidates memories, and creates an ideal environment for plasticity and neurogenesis. Chronic sleep deprivation disrupts neurotrophin levels and appears to impairs hippocampal function.
Actionable guidance:
Prioritize 7–9 hours of quality sleep per night.
Stick to regular sleep schedules.
Create a dark, cool, distraction-free sleep environment.
4. Cognitive Engagement and Learning
Effortful learning — puzzles, language, music, new skills — helps the brain retain and integrate new neurons into active circuits. Animal research shows that challenging mental tasks increase survival of new neurons and support connectivity.
Tip: Engage in regular mental challenges: complex games, learning new skills, or creative pursuits.
5. Stress Management
Chronic stress releases cortisol and other hormones that inhibit neurogenesis and shrink the hippocampus. Techniques like meditation, mindfulness, and controlled breathing can reduce stress biology and indirectly support a neurogenic environment.
Putting It All Together: A Lifestyle for a Plastic Brain
If the adult brain harbors the capacity to make new neurons — as the Science study strongly suggests — then our daily choices matter. The evidence points to a synergy between physical activity, diet, sleep, cognitive challenge, and stress control that creates a biological environment where new neurons can form and survive.
Here’s a simple lifestyle blueprint based on the science:
Move your body — at least 150 minutes of aerobic activity + a few sessions of resistance training per week.
Eat a brain-healthy diet — rich in polyphenols, omega-3s, and antioxidants.
Sleep well — consistent, restorative sleep.
Challenge your mind — new skills and active learning.
Manage stress — daily mindfulness or relaxation practices.
A version of this article appeared first on Psychology Today
