Chronic stress, immune imbalance, and thyroid dysfunction are deeply interconnected. This forms a stress–immune–thyroid triad where each system influences the others, affecting energy, mood, and resilience. Research shows that targeted support—including adaptogens, micronutrients can help restore communication across this network. Rather than offering quick fixes, this systems-based approach addresses underlying feedback loops, combining clinical insight, patient engagement, and supportive lifestyle practices to rebuild physiological balance and improve well-being over time.
Laura Lewis, MS
Boosting Brain Health Naturally
Brain-derived neurotrophic factor, commonly known as BDNF, is a protein in the brain that supports the survival of existing neurons and encourages the growth of new ones. BDNF plays a vital role in cognitive functions such as learning, working memory, and higher thinking. This is why so many people are curious about how to increase BDNF.
But what exactly is BDNF, and how can you naturally increase its levels to support brain health? Let’s dive into the science behind BDNF, factors that can reduce its levels, and practical steps you can take to support this powerful protein.
The Science of BDNF
BDNF belongs to a family of proteins known as neurotrophins, which are essential for the development, function, and survival of neurons. High levels of BDNF are associated with better cognitive performance and enhanced mood. [1] It acts as a bridge between your brain’s plasticity—its ability to adapt and grow—and your mental well-being.
BDNF helps in forming new connections between neurons, strengthening existing connections, and repairing damaged ones. This process is used for learning new skills, retaining information, and emotional regulation. [1] Essentially, BDNF helps your brain stay adaptable, resilient, and healthy as you age. [1]
Factors That Reduce BDNF Levels
Unfortunately, various lifestyle and environmental factors can contribute to a decline in BDNF levels, potentially leading to changes in cognitive function and mood Some key factors that can reduce BDNF include:
- Stress: Prolonged or persistent exposure to stress can significantly decrease BDNF levels, which may affect working memory and emotional regulation. [2]
- Poor Diet: Diets high in processed foods and sugars can negatively impact BDNF production. [3]
- Sedentary Lifestyle: Lack of physical activity is associated with lower BDNF levels, while regular exercise has been shown to boost BDNF production. [4]
- Aging: Natural aging processes can lead to a decline in BDNF levels. [5]
How to Increase BDNF
The good news is that there are several evidence-based ways to increase BDNF levels and support your brain health. Here are some effective strategies:
1. Exercise Regularly
Physical activity, especially aerobic exercises like running, swimming, and cycling, has been shown to significantly boost BDNF levels. [6] Exercise stimulates the production of BDNF in the brain, enhancing cognitive function and promoting mental well-being. [6] Aim for at least 30 minutes of moderate to vigorous exercise most days of the week to reap the benefits.
2. Adopt a Brain-Healthy Diet
3. Practice Mindfulness and Stress Management
Eating a diet rich in omega-3 fatty acids, antioxidants, and other brain-boosting nutrients can support BDNF production. [3] Foods like fatty fish, nuts, seeds, berries, and dark leafy greens are particularly beneficial. Avoid processed foods, excessive sugar, and unhealthy fats, which can negatively impact brain health and reduce BDNF levels. [3]
4. Prioritize Quality Sleep
Getting enough restorative sleep is essential for BDNF production. [7] Aim for 7-9 hours of quality sleep each night to support brain health. Establishing a consistent sleep routine and creating a relaxing bedtime environment can help improve sleep quality and, in turn, boost BDNF levels.
5. Consider Nootropic Supplements
Nootropics are supplements designed to support brain function intended to support working memory, focus, creativity, and motivation. Each nootropic ingredient and formula have unique characteristics and mechanisms. Certain nootropics have been shown to increase BDNF levels, supporting cognitive performance and mental clarity.* [8-9].
Final Thoughts
Maintaining healthy BDNF levels is useful for long-term brain health and cognitive function. By incorporating regular exercise, a brain-healthy diet, mindfulness practices, quality sleep, and targeted nootropic supplements into your routine, you can support BDNF levels and a resilient, adaptable brain.*
Stay proactive about your brain health and take the necessary steps today to support your BDNF levels for a healthier, sharper mind tomorrow.
Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.
Laura Lewis is a clinical researcher and science communicator with a Master of Science degree and a background in nutrition science and integrative health. She brings a decade of experience translating complex clinical data into accessible insights for healthcare practitioners and patients alike.
Laura has contributed to educational programming and strategic content development across the integrative and functional medicine space. Her strengths lie in evidence synthesis, practitioner engagement, and crafting communications that bridge the gap between scientific rigor and real-world application. At ARG, Laura supports clinical content development and educational initiatives that elevate practitioner confidence and product credibility.