So somebody over on FB posted they were taking BDNF for PD anxiety (or maybe just for anxiety) so I Googled and found BDNF = Brain-Derived Neurotrophic Factor and BDNF supplements do not contain Brain-Derived Neurotrophic Factor.
But I did find this article on strongcoffee.com. strongcoffeecompany.com/blo...
How to Increase BDNF: 10 Ways to Raise Your BDNF Levels
1. Control Stress and Inflammation Levels
Let’s begin with the basics. Chronic stress and inflammation are terrible for your overall health, and BDNF is no exception.
Before you get too fancy, start here:
Avoid processed foods and sugar[20].
Manage stress[21].
Get plenty of sleep[22]
Obesity, insulin resistance, and type 2 diabetes are all associated with lower BDNF levels[23][24]. If you’re dealing with these issues, your very first step should be to cut out crap foods.
Even if you aren’t overweight or insulin resistant, sugary processed foods may still tank your BDNF[20].
Yoga and meditation are effective ways to manage stress and increase BDNF levels, according to a 2017 paper (Cahn et al.)[21].
And getting enough sleep is essential for a healthy brain and healthy BDNF levels[22]. But when you’re stressed, your need for sleep may be even higher[23].
2. Exercise Regularly
Studies suggest that intense aerobic exercise is the most effective physical activity to increase your BDNF levels[25][26].
Although exercise increases BDNF immediately, the results appear to be better when you exercise regularly[25].
A 2018 mini-review found that high-intensity interval training (HIIT) may also be effective at increasing BDNF, but current data is very limited[27].
And a 2017 study discovered that resistance training can also elevate BDNF levels[28].
The researchers found that hypertrophy (bodybuilding-style) training to muscular fatigue raised BDNF more than pure strength training[28].
But if you’re not already in the habit of exercising, one of the best ways to increase your BDNF levels may be to simply move more.
A 2018 study in Neuroscience found that compared to sedentary people, physically active people had higher BDNF levels[29].
How does exercise increase BDNF?
So far, very few researchers have tried to explain how exactly exercise increases circulating BDNF.
According to a 2018 review (Walsh et al.), BDNF may be released during exercise from the brain, skeletal muscle, peripheral blood mononuclear cells (PBMCs), vascular endothelial cells, and platelets[30].
The authors suggest that shear stress from increased blood flow during exercise causes many of these cells to release more stored BDNF than they would otherwise[30].
3. Prioritize Your Social Connections
Social isolation and loneliness raise the risk of depression, substance abuse, and other mental health issues[31][32].
Not coincidentally, they also appear to lower your BDNF levels[33].
For a healthy brain, do your best to maintain solid connections with your family and friends.
4. Breath Fresh Air and Get Naked in the Sun
Fresh air and sun? Really? Yep.
Clichéd advice often turns out to be true. The question is, are you following it or not?
Here’s how important air quality is for BDNF: multiple studies have found that unlike people who exercise in clean air, those who exercise in air pollution (such as jogging or cycling near heavy traffic) don’t experience the increase in BDNF levels that would otherwise accompany physical activity[34][35][36].
Along with exercising away from pollution, you can also make sure to open a window as often as possible. If you’re somewhere with poor air quality, use an air filter at home or in the office.
A 2012 study of over 2,800 people found that seasonal variations in sunlight affected BDNF levels, and ambient sun exposure also correlated with BDNF[37].
Now that you know sun affects BDNF, you can raise your BDNF levels by going outside regularly and getting sun on your skin.
5. Drink Coffee and Take Coffee Berry Supplements
Plants that are rich in polyphenols and other antioxidants are beneficial for your BDNF levels[38].
One such plant is the Coffea arabica or coffee plant[38].
The coffee bean is rich in chlorogenic acid, caffeic acid, and caffeine, all of which may increase BDNF expression[38].
And the coffee fruit, also known as coffee cherry or cascara, may be even more effective at increasing BDNF.
A 2013 clinical trial (Reyes-Izquierdo et al.) found that 100 milligrams of cascara extract increased BDNF levels by 143%[39].
6. Consume a High-Protein Diet
Eating plenty of high-quality protein can help your brain stay healthy as you age[40].
A mouse study also found that mice fed a high-protein diet had higher BDNF levels, especially when combined with exercise[42].
One reason is that amino acids, the building blocks of proteins, are necessary for the production of neurotransmitters--including BDNF[41].
7. Restrict Carbohydrate Intake (Sometimes)
Carbs aren’t always bad, but there are benefits to going low-carb sometimes.
Beta-hydroxybutyrate, a ketone your liver produces when you eat a very-low-carb diet or ketogenic diet, appears to increase brain BDNF levels[43].
A 2019 trial found that people with metabolic syndrome (severe insulin resistance) had higher BDNF levels after eating a paleo-keto diet with less than 50 grams of carbs per day and doing HIIT for four weeks[24].
If you don’t want to go keto all the time, you can try temporary carb restriction or cyclical keto for a BDNF boost.
8. Fast Correctly
Does fasting increase BDNF? It depends on how you fast.
“Intermittent fasting” or fasting every day by skipping breakfast probably won’t do the trick.
Current research suggests that occasional, prolonged fast periods are a better choice for boosting BDNF.
For example, in one study, a 48-hour fast boosted skeletal muscle BDNF levels by a whopping 350%[44].
The reason may be ketone production[45]. When you go long enough without eating, your body goes into a state of ketosis.
Similar to carb restriction, ketosis and beta-hydroxybutyrate production could be one reason extended fasting windows can increase BDNF while shorter fasts don’t do it as effectively[43]
9. Eat These BDNF Foods
As we already covered, polyphenol antioxidants are excellent for your BDNF levels[38].
Dark chocolate, blueberries, and extra-virgin olive oil are high-polyphenol foods that are proven to increase BDNF and support brain health[10][38][46][46].
Butyrate, a short-chain fatty acid found in butter also appears to raise BDNF[47].
Lastly, people in countries that eat more fish are less depressed, probably because omega-3s in fatty fish increase BDNF levels[48][49].
10. Other BDNF Supplements
These supplements may support healthy BDNF levels:
Omega-3 supplements[49]
Magnesium, especially magnesium threonate[50]
Zinc[51]
Niacin[52]
Curcumin[53]
Medium-chain triglyceride (MCT) oil, by increasing beta-hydroxybutyrate levels[43][54].
L-theanine, a calming amino acid found in green tea[55]
Resveratrol[56][57]
The best use of supplements is to round out your BDNF regimen.
Unless you suspect your BDNF levels are low, or you have a deficiency in omega-3s, magnesium, or zinc, there’s probably no need to prioritize supplementation.
Here is another good article: Brain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological Brain 2019 frontiersin.org/articles/10...
Mannitol, L-Serine, and Whole Coffee Cherry Concentrate
Ari Whitten’s new book Eat for Energy: How to Beat Fatigue, Supercharge Your Mitochondria, and Unlock All-Day Energy
Slowing the Progression of PD (adapted from a book)
