This Molecule Grows Your Brain
- Austin Perlmutter MD
- 1 hour ago
- 3 min read
Here are 3 ways to boost it
By Austin Perlmutter, MD
Your brain is an incredible network of over 160 billion cells linked by over 100 trillion connections. Each day and each moment, it’s being influenced by the choices you make. While no single signal or chemical determines your brain’s fate, incredible scientific research over the last few decades have revealed that a certain molecule produced by your body’s cells may be uniquely capable of growing your brain and even growing new brain cells. In this article we’re exploring this powerful new science, and the exact steps you need to take to increase levels of this important chemical signal.
In 1982, Professor Yves-Alain Barde and his team of researchers isolated a new protein from animal tissue. This molecule, which would come to be known as brain-derived neurotrophic factor (BDNF) was found to be a neurotrophin, or a growth factor that influenced the development and survival of neurons. BDNF was subsequently found to be central to the growth, development and even creation of new brain cells, especially in the cerebral cortex and the hippocampus (the memory center of our brains).
In the years to come, it was discovered that BDNF levels and signaling was significantly related to all manner of brain diseases. Researchers in particular have highlighted these findings in Alzheimer’s dementia, but additional work supports a role in Parkinson’s disease, multiple sclerosis, stroke and mental health diagnoses ranging from major depressive disorder to bipolar and schizophrenia. While the literature isn’t settled, many studies have shown that lower levels of BDNF production and signaling may constitute a risk factor for worse brain and mental health.
What’s clear from the available research is that strategies to increase BDNF signaling and production could mechanistically represent a valuable consideration for better brain health. Indeed, some recent research suggests that improvements in memory from cognitive training are driven by increases in BDNF, and it may also be the case that part of the benefit provided to people from antidepressants is through BDNF increases. The good news is that independent of pharmaceuticals, research suggests basic lifestyle changes can increase BDNF levels
Physical activity:
As the best-substantiated method to increase BDNF in humans, acute and chronic exercise have been demonstrated to significantly elevate blood levels of this molecule. This helps explain why exercise is so consistently linked to improved brain health. Multiple forms of exercise have been shown to lead to elevations in BDNF, including high intensity interval training (HIIT), aerobic exercise and resistance training and even yoga. However, it’s notable that a 2022 review found that resistance training at moderate intensity levels had the most significant effect on raising levels. Based on extensive additional information regarding exercise duration and timing, shooting for 150 minutes weekly of moderate intensity exercise with at least 2 days of resistance training may be most optimal.
2. Diet:
Though comparatively less validated than exercise, research has shown that certain dietary patterns may help to support BDNF levels. This is likely in part a reflection of the link between inflammation and BDNF (inflammation appears to suppress its production). With this in mind, a whole-food, minimally processed diet like the Mediterranean diet may be most optimal. Indeed, consuming this pattern of diet has been linked to higher BDNF levels in those with depression. One set of nutrients linked to higher BDNF levels is polyphenols (plant nutrients like resveratrol and quercetin) which are found in higher concentrations in coffee, tea, herbs and spices and colorful fruits and vegetables. In particular, the polyphenol-rich spice curcumin has been shown to elevate BDNF levels in humans. Additionally omega-3 fatty acids (found in fatty fish, flaxseeds, hemp seeds and in supplements) have been linked to higher BDNF.
Stress mitigation
Like inflammation, psychological stress appears to impair BDNF production. Research shows that the perception of stress correlates with lower BDNF levels. To this end, engaging in anti-stress practices like meditation, mindfulness, breathwork or even time in nature could help to restore healthy BDNF levels. Indeed, it’s been shown that mindfulness therapy is linked to higher BDNF, while mindfulness meditation and mind-body exercises like tai-chi and yoga could also support this outcome.
