3 Foods That Make Your Brain Work Remarkably Better

Certain foods are so nutrient dense and have remarkable therapeutic qualities.

Introducing them into your diet can have a profound impact on your brain and overall health. 

Today I’m going to share with you my three of my favourites. 

When I started consuming these regularly, I saw improvements in my physical health, which moved the needle in the right direction towards optimal brain and mental health. 

1. Turmeric (Curcumin)

Turmeric – the spice that gives curry its yellow colour – may be one of the most powerful foods. 

For thousands of years, turmeric has been used medicinally in India. And now today, thousands of high-quality scientific studies have been published, looking into the hundreds of active compounds within turmeric that benefit the body and brain (24). 

One of these compounds is curcumin. 

Curcumin is the most heavily researched compound within turmeric.

It’s been shown to have a many medicinal properties, including anti-inflammatory and antioxidant effects.

If you take a high-quality, concentrated source of curcumin, it is able to cross the blood-brain barrier and act as a neuroprotective agent, helping to prevent and treat a wide range of neurological and mental disorders. 

A number of studies show that curcumin is a natural antidepressant, working significantly better than placebo and working just as well as Prozac in the treatment of “several mood-related symptoms” – but without the severe side effects that come along with medication.

Other research shows that curcumin is effective at fighting major depression by reducing stress hormones and increasing serotonin and dopamine, two neurotransmitters in the brain responsible for emotional wellbeing (26-30, 59-62). 

Curcumin has also been shown to help people manage stress and anxiety and overcome trauma. In one study, the curcumin reduced "stress-related depressive symptoms" in animals exposed to chronic stress. In other words, it made them more resilient (31). 

And a ground-breaking 2015 study demonstrated that curcumin can prevent new traumatic memories from being stored in the brain, and can remove “fear memories” already existing in the brain. The researchers suggested that curcumin should be seriously considered as a treatment for post-traumatic stress disorder (32). 

“This suggests that people suffering from post-traumatic stress disorder and other psychological disorders that are characterized by fearful memories may benefit substantially from curcumin.”

— Dr. Glenn Schafe, PhD, Hunter College

Lastly, curcumin powerfully protects the aging brain, improves attention and memory in older individuals, and prevents and delays the development of Alzheimer’s.

In fact, seniors in India who eat turmeric regularly have the lowest rate of rate of Alzheimer’s in the world (33, 34, 58, 66). 

How Can A Spice Possibly Treat Mental Illness?

Almost every chronic disease – including depression, anxiety, PTSD and Alzheimer’s – has been linked to chronic, low-level inflammation. People with clinical depression in particular have been shown to have 30 percent more brain inflammation than the general population (35-38). 

And curcumin has potent anti-inflammatory effects. Many researchers point to this as the main reason why the compound is so beneficial for people suffering from these diseases (39- 45).

“Despite what has been previously believed, depression is not all about brain chemicals such as serotonin. Our findings support consistent research that depression is associated with increased inflammation and oxidative stress and it can be treated with an agent that has anti-inflammatory and antioxidant properties. There is now increasing support for the antidepressant effects of curcumin, with a previous study demonstrating curcumin to be as effective as a pharmaceutical antidepressant for the treatment of depression.”

— Dr. Adrian Lopresti, PhD, Clinical Psychologist and senior researcher at Murdoch University

Curcumin also increases the amount of omega-3 fatty acids in the brain. It does this by increasing enzymes that enhance the synthesis of docosahexaenoic acid (DHA) from its precursor alpha-linolenic acid (ALA) (56). 

And as I’ve discussed before, ALA is usually poorly converted into DHA, and DHA deficiency is linked to several brain and mental health disorders. So taking both krill oil and curcumin can support the fatty acid composition of your brain.

Another possible explanation is that curcumin boosts Brain-Derived Neurotrophic Factor (BDNF), a protein in the brain that increases the growth of new brain cells, and is linked to improved brain function and a lower risk of mental disease. It's been shown that people with depression and Alzheimer’s have reduced levels of BNDF in their brain (46-50, 31). 

Curcumin definitely helped me overcome post-concussion syndrome, and this makes sense considering the research showing that it counteracts cognitive impairment caused by traumatic brain injury. It can also delay and even reverse general deterioration of cognitive function, and may even improve memory and make you smarter (51, 52, 57). 

But before you go and start eating lots of turmeric and curcumin, it’s important to know how to take it and in what form. 

The Best Form of Curcumin For Your Brain

It is difficult to experience the full therapeutic effects of curcumin by simply eating turmeric. This is because the curcumin content of turmeric is low - only about 3% of turmeric is made up of curcumin (52). 

Most of the studies I have referenced use turmeric extracts that contain large amounts of curcumin – more than what you’d be able to consume simply by adding turmeric to your meals. On top of this, curcumin is very inefficient at absorbing into the bloodstream and reaching the brain. Luckily, science and technology has been able to concentrate significant amounts of curcumin into supplement form and increase its bioavailability (54, 55). 

There are several different patented forms of “bioavailable” curcumin and I’ve tried most of them. But I didn’t notice a significant effect from most of them, making me think that they are not actually “bioavailable”, or at the very least, they aren’t able to cross the blood-brain barrier effectively and reach the brain.

But I did notice a difference from this form of curcumin.

Based on my experience and research, it is the most effective form of curcumin for the treatment of brain and mental disorders, as it’s formulated in a way that enables the active ingredients to cross the blood-brain barrier. Other “bioavailable” forms of curcumin will likely still affect the rest of the body, but not the brain.

That’s why I recommend it. It is one of my favourite supplements and since it is a fat soluble, I take it every day with a fatty meal. 

2. Coconut Oil (MCTs and Ketones)

Coconuts are largely made up of saturated fat, and since the 1950s, there has been a war on saturated fat (5). 

As a result, coconut oil has been vilified and blamed for clogging arteries and causing heart disease.

But, as I’ve discussed before, saturated fat is actually harmless. It appears to be “common knowledge” that it's bad for us and should be avoided, but this is a myth that has been disproven over and over (3, 4, 6, 7). 

In fact, when people make coconut a big part of their diet, they have lower rates of heart disease, stroke and other chronic diseases (1, 2, 9). 

And fats, particularly the ones from coconut oil, are crucial for optimal brain and mental health. The brain is 60% fat and the integrity of your brain cell membranes depend on high-quality dietary fat (8). 

“ The low-fat approach to eating hasn’t helped us control weight or become healthier. Detailed research — much of it done at Harvard — shows that the total amount of fat in the diet isn’t really linked with weight or disease.”

— Harvard School of Public Health

I used to eat coconut oil every day. But I actually don’t eat as much anymore because I got sick of its taste. Knowing it was healthy for me, I actually ate way too much that I actually started to despise the taste of coconut.

But coconut oil also contains medium-chain triglycerides (MCT). MCTs are fatty acids of a smaller length that are easily digested in the body, and quickly metabolized into ketones by the liver. Ketones are an alternative source of fuel, which can quickly recharge the brain’s malfunctioning cells and improve cognitive function in susceptible individuals. The ketones that result from supplementing with pure MCT oil readily cross the blood-brain barrier and provides instant energy to brain cells (10, 21). 

I used to supplement with 1-2 tablespoons of pure MCT oil every morning.

I now take an exogenous ketone supplement that quickly puts me into a ketogenic state and immediately increases my mental clarity. It works better than coconut oil and MCT oil, and it gives my brain a steady supply of ketones and energy to start my day. 

Research is accumulating in support of ketones, coconut oil and its MCTs. 

Researchers have labelled coconut oil an “anti-stress and antidepressant nutritional oil” after finding that it can reduce stress and depression by increasing antioxidants in the brain (11). 

And high-fat diets and ketones can help slow down aging in the brain by repairing cell damage, which can help treat memory loss, dementia, mild cognitive impairment, Alzheimer’s, Parkinson’s, stroke, epilepsy and traumatic brain injury (12, 16-20). 

And you don’t have to wait days or months to witness the neuroprotective benefits.

One study in the journal Neurobiology of Aging showed significant cognitive and memory improvements within 90 minutes of taking MCT oil (13). 

It’s quite possible that these brain and mental health benefits may stem from ketone production, the MCTs within coconut oil, and/or coconut oil’s anti-inflammatory and antioxidant properties (14, 15). 

Bacteria, viruses, inflammation and our immune system also impact the health of our brains, and lauric acid, one of the saturated fatty acids found in coconut oil, has antibacterial, antiviral, antifungal, and immune-boosting properties (22). 

Caprylic acid, another main fatty acid in coconut oil and MCT oil, improves circulation, has anti-aging properties and can help treat Alzheimer's (23).

And you don’t need to stick with coconut oil.

Coconut milk, water and meat are other ways to get the benefits of coconut and MCT oil. 

Or you can simply take ketones to experience the fastest and most powerful beneficial effects.

3. Organ Meats (Beef Liver)

You’re going to eat my what?

Organ meats are nutritional powerhouses.

Traditional cultures recognized this and have consumed them for thousands of years.

Unfortunately, we hardly we eat them today.

In some traditional cultures, they only ate the organ meats. They threw away muscle meat or gave it to the dogs. And that's obviously the opposite of what we do today. The thought of throwing away a lean piece of steak to your dog seem insane. But muscle meat just isn't as nutritious as the rest of the animal.

And if you look at predatory animals, after they kill their prey, they instinctively start eating the organs first, saving the muscle meat for later.

In one of my favourite books called Deep Nutrition: Why Your Genes Need Traditional Food, Dr. Catherine Shanahan recommends the consumption of organ meats for optimal gene function.

Beef liver in particular is incredibly nutrient dense. It’s nature multivitamin, containing more nutrients, gram for gram, than any other food. It’s actually a superfood. And I don’t like using the word "superfood". But beef liver actually fits the definition of a superfood, especially if it’s coming from grass-fed cows.

We hear over and over that fruits and vegetables are so nutritious. And they are. They should definitely make up a large part of your diet, as they include higher amounts of phytonutrients compared to animal foods. But when it comes to vitamins and minerals, fruit and veggies pale in comparison to organ meats such as liver.

Liver has almost everything in it that you need for optimal brain and mental health (63):

• An excellent source of high-quality protein and amino acids

• Omega 3 fatty acids

• Vitamin C

• Minerals such as zinc, potassium, magnesium, phosphorous, manganese, iron and chromium, some of which are very important for cognitive function and overall brain health.

• Fat soluble vitamins A, D, E, K. Liver is the most concentrated source of retinol (preformed vitamin A) found in nature.

• All of the B vitamins, including choline, B12 and folate, which support methylation, a biochemical process that is very important for robust and vibrant brain and mental health. Liver has 17 times more vitamin B12 than regular ground beef (64).

That’s why I recommend people throw away their multivitamin and eat liver instead. The great thing about organ meats such as liver is that they're much cheaper than muscle meat. So you actually save money by purchasing the healthiest part of the animal.

And if you can’t find high-quality grass-fed liver in your area or don’t like the taste of liver, I recommend raw beef liver powder in capsule form. I can’t stand the taste of liver, so I take 4 capsules every day.

Some people object to eating liver, as they believe the liver filters and stores toxins in the body. But the liver doesn't store toxins. It neutralizes them, and then they are flushed out of the body. Toxins that the body can't eliminate often accumulate in the fat of the animal, not the liver. That's why I recommend eating lean meats if you aren't eating organic, grass-fed meats. You don't really want to be eating the fat (or organs) of sick, conventional animals.

Another objection is that it contains animal fat and cholesterol. But as I've discussed before, saturated fat and cholesterol are not bad for your health. This is a huge myth.

Other than liver, you can also try incorporating other organs into your diet, including beef kidney, tongue, heart and even brain into your diet. 

That's right, brain.

Some traditional cultures believe “like supports like” and eating the organs of a healthy animals supports the organs of the eater. So it’s possible that eating the brains of healthy animals could support the health of your own brain. And this would make sense since cow brain is full of healthy omega-3 fats and B12, which help fight depression, fatigue and cognitive decline. 

Conclusion

Nutrient-based medical treatments used to be the norm.

Unfortunately, the general public is now convinced that pharmaceutical medicine is their only option.

But it’s not.

Food-based interventions work and they helped me get better.

And despite all the research demonstrating the powerful medicinal properties of these foods, the pharmaceutical industry and conventional medicine seem to ignore them. 

They’re found in millions of kitchens around the world, so they lack exclusivity and therefore profitability. 

They threaten the status quo and pharmaceutical industry revenue.  

Unless they can be transformed into patented substances, the pharmaceutical industry doesn’t have a financial incentive to research and promote them to physicians.

Unless an investor is willing to pay millions of dollars upfront to pay for multi-phased, double-blind, randomized control trials, they will never be approved for clinical practice and prescribed by your doctor. 

You don’t have to wait around for all of this to happen.

You can take control of your own brain health and try them yourself:

• Coconut oil, MCT oil and/or ketones

• Curcumin

• Grass-fed beef liver or desiccated liver supplements

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

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14 Powerful Ways to Form New Synapses in the Brain

Over the years, I’ve taken several psychiatric drugs, drank too much alcohol, and had numerous concussions – sometimes, all at once. 

In other words, my brain has taken quite the beating. 

Researchers used to think that if you damaged your brain like I did, you simply had to live with it.

But that’s no longer true. 

They now know the brain is plastic and flexible, and it can heal and recover.

You’re not stuck with the brain you have. 

You can actually change and improve it.

One way your brain repairs itself is through a process called synaptogenesis.

Synaptogenesis is the formation of new synapses in the brain.

Synapses are the connecting points between your 100 billion brain cells. You have trillions of synapses in your brain, and your brain cells communicate with one another across them (79). 

The deterioration and loss of synapses is linked to a number of neurodegenerative diseases and mental health disorders, including Alzheimer's disease, depression, poor learning and memory, intellectual impairment and other cognitive deficits (83-87). 

The good news is that researchers now know that synaptogenesis occurs in the brain throughout our entire lives (81-82). 

And there are a number of ways you can support synaptogenesis, promote the formation of new brain synapses and increase brain synapses. 

Below are 15 ways to do that.

Following these strategies can improve your mood, learning, memory and cognition.

1. Omega-3 Fatty Acids, Uridine and Choline

The formation of synapses depends on sufficient brain levels of three key nutrients – uridine, omega-3 fatty acids, and choline. These nutrients are synergistic, and if you take them taken together, they accelerate the formation of new synapses in the brain (66-67, 75-78). 

Unfortunately, most people nowadays don’t get enough of these essential nutrients through their diet because very few foods in the Western diet actually contain them.

In fact, the uridine in food is not bioavailable, and no food has been shown to increase plasma levels of uridine (1).

That’s why I take a uridine monophosphate supplement sublingually to support the long-term health of my brain. 

At the same time, I take a krill oil supplement and the Optimal Brain supplement, which includes CDP-Choline and Alpha GPC (two high-quality sources of choline). This ensures my brain is getting enough of omega-3 fatty acids and choline.

Several researchers have concluded that supplementing with all three nutrients can increase synaptic formation, increase brain synapses, and improve cognition, learning and memory, particularly in people with Alzheimer's disease (68-74). 

Besides supplementation, I still encourage people to eat foods that contain omega-3 fatty acids and choline. 

The best way to get omega-3 fatty acids from food is by eating more cold-water fish such as salmon, black cod, sablefish, sardines and herring. And the best food sources of choline include grass-fed beef liver and egg yolks. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Taking uridine, choline and omega-3 fatty acids together can also promote the regeneration of myelin.

2. Low Level Laser Therapy

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.

Most doctors don't know about LLLT; but not every doctor.

Dr. Norman Doidge, a physician who teaches at the University of Toronto here in Canada, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing.

One way that LLLT may help the brain is by encouraging synaptogenesis (12-15). 

Researchers have found that LLLT treatment significantly stimulates the synthesis of synapsin-1 (a marker for synaptogenesis) and increases synaptogenesis in the cortex (16-17). 

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.

LLLT can also support mitochondria function, reduce brain fog, and increase blood flow to the brain. 

3. Bacopa

Bacopa monniera is an adaptogenic herb with cognitive-enhancing effects.

Several studies show that it improves cognition, learning and memory by strengthening communications between brain cells. Both healthy and elderly people who take the herb experience improved attention, learning and memory (2-5). 

Researchers believe that these improvements are because bacopa increases brain synapses and increases specific neuromolecular mechanisms that encourage and enhance synaptogenesis (18). 

4. Exercise

Exercise is one of the best ways to promote the formation of new synapses.

Researchers have repeatedly found that physical activity encourages synaptogenesis and increases brain synapses (32-33). 

Exercise also increases blood flow to the brain, promotes the regeneration of myelin, and can help reverse brain damage and cognitive decline. 

So not surprisingly, many brain health experts recommend exercise as 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.

5. Magnesium Threonate

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body, including neurotransmitter and hormonal activity, which can have a huge effect on your brain function.

Researchers have found that increasing magnesium levels in the brain improves learning and memory by promoting synaptogenesis and increasing brain synapses (25-26). 

One study concluded that magnesium threonate increases the number of synaptic connections between brain cells and boosts the density of synapses (27). 

Unfortunately, lot of people are deficient in magnesium today (6-8).

But there are a number of ways you can make sure you’re consuming enough. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

But I also recommend a high-quality magnesium supplement. 

Magnesium threonate is the best form of magnesium for increasing brain magnesium levels and forming new synapses. 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.

Magnesium can also help repair a leaky blood-brain barrier.

6. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers a number of hormones that boost your body’s ability to repair itself.

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

There are many health benefits to doing this.

It can improve mitochondrial function, reduce brain fog, and help protect you from dementia. 

And researchers have also found that fasting can trigger and enhance synaptogenesis (28-31). 

The best way to start fasting is simply 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. 

7. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems. It’s one of the top-selling herbal supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it’s been shown to increase brain blood flow and improve memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease and may also improve mood and mental energy (34).

Researchers have also discovered that it stimulates synaptogenesis and increases brain synapses (35). 

Ginkgo Biloba is included in the Optimal Brain supplement.

8. Motor Learning

Motor learning is essentially when you learn something new that involves movement.

Complex processes occur in the brain in response to practicing or experiencing the new motor skill.

This results in changes to the central nervous system, which allows you to produce the movement again in the future.

Researchers have found that motor learning triggers synaptogenesis and generates new synapses in the cerebellar cortex of the brain (36-39). 

Some activities that involve motor learning include learning how to play the piano, climbing trees, juggling, and playing table tennis. 

When you engage in these activities, motor learning occurs, and you form new synapses in order to learn and solidify the new skill. 

I have personally used a number of different neuroplasticity exercises that involve motor learning to promote synaptogenesis in my own brain.

9. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound 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 help restore the integrity of the blood-brain barrier, support your mitochondria, and increase blood flow to the brain.

But it can also increase synaptogenesis.

Research shows the resveratrol promotes and enhances synaptogenesis (23-24). 

Resveratrol is included in Optimal Energy.

10. Piracetam

Piracetam is a nootropic (cognitive-enhancing) supplement. It provides a mild boost to brain function and has a long history of being used to treat cognitive impairment in Europe, Asia and South America. 

According to researchers, one way it improves cognition is by enhancing synaptogenesis and increasing brain synapses (9-10). 

One study found that rats treated with piracetam had a higher number of synapses than rats not treated with piracetam (11). 

Phenylpiracetam is an advanced version of piracetam and I found it to be even more effective. It also has impressive anti-anxiety and antidepressant effects.

Both piracetam and phenylpiracetam work best if you take them with a source of choline, either CDP-Choline or Alpha GPC.

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

11. Quercetin

Quercetin is a bioflavonoid found in fruits and vegetables. It is one of the most widely consumed flavonoids in the human diet. 

Quercetin has potent antioxidant action and is “neuroactive”, meaning it can affect brain function. 

As a result, it can protect brain cells from oxidative stress and inhibit the pro-inflammatory molecules that are associated with many progressive brain disorders (45-46). 

Researchers have also found that it stimulates synaptogenesis (48). 

Red apples, onions and tomatoes have the high levels of quercetin. But you can also supplement with it if you want. 

It’s interesting to note that quercetin increases the absorption of resveratrol, so it’s a good idea to take them both together if you want to increase synaptogenesis and form new brain synapses (47). 

12. Intranasal Insulin

Insulin is one of the hormones that significantly affects brain function.

It has a number of important functions in the central nervous system, and researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within the brain.

In a new therapeutic approach, commercially-available insulin (Novalin R) is prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support brain and mental health.

Intranasal insulin has been reported to significantly enhance learning and memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing synaptogenesis.

Brain insulin receptors are found primarily in synapses, and insulin signaling contributes to synaptogenesis (19-21). 

And the disruption of insulin action in the brain leads to impaired synaptogenesis (22). 

If you’re interested in learning more about intranasal insulin, I previously wrote a full article about it here.

13. Progesterone

Progesterone is a natural steroid and sex hormone involved in the menstrual cycle and pregnancy.

It has a variety of important functions in the body, and even plays an important role in brain function. 

Research shows that progesterone supports the normal development of brain cells and protects them from damage (40).

But many researchers have also found that progesterone promotes synaptogenesis (41-43). 

In addition to its role as a natural hormone, progesterone can be taken as a medication, usually by women during menopause as part of their hormone replacement therapy. 

14. Antioxidant Nutrients

Some nutrients have antioxidant effects in the body, and not consuming enough of them can reduce your rate of synaptogenesis. 

Research shows that “synaptic membrane synthesis” depends on sufficient dietary intake of Vitamin C, Vitamin E, and the mineral selenium (64). 

One study found that synaptogenesis was significantly enhanced by supplementing with omega-3 fatty acids, uridine, Vitamin C, Vitamin E, and selenium. But it wasn’t enhanced as much with omega-3 fatty acids and uridine alone, suggesting that Vitamin C, Vitamin E, and selenium play a key role in synaptogenesis (65). 

I get these antioxidant nutrients from a number of sources. 

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of supplemental Vitamin C every day. At one point, I was actually taking up to 10 grams of Vitamin C every day as an experiment, but that’s not necessary unless you find it really helps you.

For selenium, I make sure I eat brazil nuts regularly, as they are the richest source. But I also take some extra selenium in supplement form.

For Vitamin E, good food sources include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash. It’s also included in the Optimal Antiox supplement.

Besides increasing synaptogenesis, antioxidants can also protect your brain from alcohol and help reverse brain damage. 

15. BONUS: 4 Things to Avoid

It’s not just what you do, but also what you avoid that can impact your rate of synaptogenesis. 

Researchers have found that certain compounds can impair synaptogenesis and inhibit the formation of new synapses in the brain. 

So besides trying to implement the 14 steps above, you should also try to avoid:

• Bisphenol A – This compound is found in plastic bottles and containers, food and beverage cans, and other common consumer products, such as CDs, DVDs and sales receipts. Researchers have found that it impairs synaptogenesis in the brain (49). That’s why I recommend you only eat and drink out of glass, ceramic and stainless steel. Avoid all canned food and plastic containers. BPA-free plastic isn’t much better for you and can still disrupt hormonal health.

• Lead – Lead is a heavy metal that can accumulate in the body and negatively affect brain function. Research shows that lead exposure can interfere with the formation of brain synapses (55-59). So it’s definitely a good idea to reduce your exposure to sources of lead. One way is by using an infrared sauna regularly.

• Gabapentin – Gabapentin is a medication used to treat epilepsy, neuropathic pain, hot flashes, and restless legs syndrome. Researchers have found that it halts the formation of new synapses (80).

• Stress – Chronic stress decreases synaptogenesis and decreases the number of synapse connections (88-89). Here are 20 ways to lower cortisol, your body’s main stress hormone. These two biofeedback devices are my favourite ways to reduce stress.

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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16 Remarkable Brain Benefits of Phosphatidylserine

Phosphatidylserine is a naturally occurring phospholipid that has become quite popular as a dietary supplement.

It has been linked to numerous benefits, ranging from memory enhancement to stress reduction. 

But what really is Phosphatidylserine? How does it function within your body and brain, and why has it captured so much attention in the world of health and nutrition? 

In this post, I'll delve into the science and benefits of Phosphatidylserine, shedding light on its significance and the reasons behind its growing acclaim.

I'll also guide you through the recommended dosage, and how to choose the right Phosphatidylserine supplement.

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

What is Phosphatidylserine?

Phosphatidylserine is a phospholipid.

A phospholipid is a type of fat compound that plays a foundational role in the structure and functionality of cell membranes.

So Phosphatidylserine is not just an external supplement. It's also naturally present within us. 

Every cell in our body contains some amount of Phosphatidylserine. But it's most concentrated in the brain, specifically the neurons. 

In fact, the human brain boasts about 60 grams of total phospholipids, with Phosphatidylserine accounting for 15% of this total.

This significant presence underlines its importance in cognitive function and overall brain health.

Research into Phosphatidylserine began in the mid-20th century. 

At that time, scientists discovered a unique phospholipid that was an essential component of cell membranes, particularly in neurons. They identified it as Phosphatidylserine.

Initially, the primary source of supplemental Phosphatidylserine was derived from cow brains, especially the cortex. This form, known as bovine cortex Phosphatidylserine, was used in various studies and demonstrated promising effects on memory and cognition. 

However, in the late 1980s and early 1990s, concerns arose regarding the potential transmission of diseases like Bovine Spongiform Encephalopathy, leading to a shift in sourcing. 

As the demand for safer and more ethical alternatives grew, soy and sunflower lecithin emerged as popular plant-based sources of Phosphatidylserine. These new sources not only provided a vegetarian-friendly option but also eliminated the safety concerns associated with animal-derived products.

How Does Phosphatidylserine Work in the Brain?

Phosphatidylserine plays many different roles in the brain.

Overall, it plays a multifaceted and crucial role in maintaining and supporting brain function.

At its most basic level, Phosphatidylserine is a phospholipid, making it integral to the formation of cell membranes.

As a vital component of cell membranes, it ensures the fluidity, structural integrity, and optimal function of brain cells.

In the brain, Phosphatidylserine helps ensure that neuron membranes remain fluid and permeable. This allows for the effective exchange of nutrients, ions, and waste products.

It also assists in neurotransmitter release and function, specifically acetylcholine and dopamine, which are instrumental in processes like memory and mood regulation.

Lastly, Phosphatidylserine is a key molecule in the signaling of apoptosis, a programmed cell death process. This ensures that old or damaged cells are removed to make way for newer, healthy brain cells.

Now that you know all that, let’s drive into the 16 benefits of Phosphatidylserine.

16 Proven Benefits of Phosphatidylserine 

1. Phosphatidylserine Enhances Memory

There is a body of research showing that Phosphatidylserine has positive effects on memory.

Phosphatidylserine plays a role in the release and availability of acetylcholine and dopamine, neurotransmitters that are crucial for memory.

Phosphatidylserine also aids in brain glucose metabolism, ensuring that brain cells have the energy needed for memory formation and retrieval.

Several studies have indicated that Phosphatidylserine can enhance memory, especially under stress or when faced with complex tasks.

In one study, researchers found that Phosphatidylserine supplementation led to improvements in memory among people with subjective memory complaints (1). 

In another study, people with memory complaints showed significant improvements in memory recall and flexibility after taking Phosphatidylserine for six months (2). 

Researchers have also found that Phosphatidylserine can significantly improve memory, attention, and mood (3). 

2. Phosphatidylserine Slows Down and Protects Against Age-Related Cognitive Decline

Cognitive decline is a common phenomenon associated with aging. It’s characterized by a gradual deterioration in cognitive abilities such as memory, attention, and executive function.

Several studies have shown that Phosphatidylserine supplementation can help reduce symptoms of age-related memory decline or cognitive deterioration. 

In a review article, researchers highlighted several clinical studies demonstrating improvements in memory, learning, and cognitive performance following Phosphatidylserine supplementation in older adults (27). 

In a double-blind, placebo-controlled trial, older participants with cognitive decline experienced improvements in brain function after supplementing with Phosphatidylserine for three months.

The participants exhibited improvements in memory, learning, behavior, and daily life activities (24). 

In another study, elderly subjects with moderate cognitive decline supplemented with Phosphatidylserine for six months. 

At the end of the study, the subjects experienced significant improvements in memory, learning, and recall tasks (25). 

Another study found that Phosphatidylserine supplementation improves cognitive function in elderly individuals with age-associated memory impairment. 

Participants who received Phosphatidylserine supplementation showed significant improvements in memory, learning, and attention compared to those who received a placebo (26).

3. Phosphatidylserine Protects Against Alzheimer's Disease

Alzheimer's disease is a neurodegenerative disorder characterized by progressive cognitive decline, memory loss, and changes in behavior.

There's preliminary evidence that Phosphatidylserine can be beneficial for individuals with Alzheimer's disease. 

Some studies have shown moderate improvements in cognitive function and behavior in patients with Alzheimer's disease after they supplement with Phosphatidylserine.

In a double-blind, placebo-controlled study, researchers investigated the effects of Phosphatidylserine on cognitive performance in patients with Alzheimer's disease. 

After 12 weeks of Phosphatidylserine supplementation, patients showed significant improvement in behavioral and cognitive parameters (28). 

Another study investigated the effects of Phosphatidylserine supplementation on cognitive function in Alzheimer's disease patients. The researchers found significant improvements in memory, learning, and behavioral symptoms compared to placebo (30). 

Phosphatidylserine supplementation has also been shown to improve memory, learning, and cognitive function in individuals with age-related cognitive decline and mild cognitive impairment (MCI).

MCI is considered an earlier stage of Alzheimer's disease.

As a result, Phosphatidylserine can help maintain cognitive function and delay the onset of Alzheimer's disease symptoms.

Amyloid-beta accumulation and aggregation in the brain are hallmarks of Alzheimer's disease pathology. This leads to the formation of plaques that disrupt neuronal function and contribute to neurodegeneration. 

But some studies suggest that Phosphatidylserine can help modulate amyloid-beta levels. It does this by promoting its clearance from the brain or inhibiting its aggregation. This then reduces the toxic effects associated with amyloid-beta accumulation (29).

4. Phosphatidylserine Reduces Symptoms of Depression

Research suggests that Phosphatidylserine can help alleviate symptoms of depression.

In one study, patients with depressive disorders received Phosphatidylserine. 

The patients has a significant improvement in depressive symptoms, along with enhanced behavior and daily life activities. 

The study suggests that Phosphatidylserine could have a role in managing depression (4). 

Another study found that Phosphatidylserine supplementation resulted in an improvement in emotional symptoms, including depression, in people struggling with ADHD (5). 

Check out this article for 24 other supplements that can help reduce depression.

5. Phosphatidylserine Lowers Cortisol and Reduces Stress

Phosphatidylserine can also reduce cortisol, which is a stress hormone.

This is especially after mentally stressful tasks and physical exertion.

Phosphatidylserine supplementation has been shown to blunt the production of cortisol in response to acute mental and physical stressors. 

Elevated cortisol levels, especially when chronic, can have deleterious effects on brain function and structure.

Chronically elevated cortisol levels are associated with various adverse health effects, including anxiety, depression, cognitive impairment, and metabolic disturbances.

Phosphatidylserine supplementation has been shown to modulate the body's response to stress by influencing the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is the primary neuroendocrine system involved in the stress response. 

Phosphatidylserine appears to normalize cortisol levels by regulating the release of corticotropin-releasing hormone (CRH) from the hypothalamus and adrenocorticotropic hormone (ACTH) from the pituitary gland. This ultimately leads to reduced cortisol secretion from the adrenal glands (31). 

As a result, Phosphatidylserine supplementation has been associated with improvements in stress-related symptoms, including anxiety, mood disturbances, and cognitive function (32). 

In one study, researchers demonstrated that Phosphatidylserine supplementation blunted the cortisol response to mental stress in healthy young adults. It also reduced their subjective measures of stress and anxiety (33). 

Another study found that Phosphatidylserine supplementation reduced the cortisol response to exercise-induced stress in trained athletes. It also improved their subjective measures of mood and well-being (34). 

Make sure you read this article to learn about 19 other ways to quickly lower your cortisol levels.

6. Phosphatidylserine Helps Treat Attention-Deficit/Hyperactivity Disorder (ADHD)

Some research has suggested that children and adolescents with Attention-Deficit/Hyperactivity Disorder (ADHD) can benefit from Phosphatidylserine supplementation.

In one study, researchers focused on children aged 4 to 14 years who were diagnosed with ADHD. 

They were given Phosphatidylserine or a placebo for two months. 

The children receiving Phosphatidylserine showed improved attention and ADHD symptoms, and better auditory memory. 

The study concluded that Phosphatidylserine is a safe nutritional strategy for improving mental performance in children experiencing ADHD symptoms (6).

Another study focused on the combined effect of Phosphatidylserine and Omega-3 fatty acids. 

Children with ADHD were given a combination of Phosphatidylserine and Omega-3 fatty acids, or a placebo. 

The treatment group showed improved ADHD symptoms, especially with impulsivity and restlessness (7).

7. Phosphatidylserine Improves Sleep Quality

Phosphatidylserine is commonly recognized for its cognitive benefits.

But its role in sleep quality has also been explored by researchers.

In one study, researchers found that Phosphatidylserine significantly increased the duration of deep, restorative sleep. 

The researchers also found that there was a reduction in the number of awakenings throughout the night with Phosphatidylserine ingestion (8).

8. Phosphatidylserine Improves Learning and Academic Performance

Phosphatidylserine can impact the release and function of acetylcholine and dopamine. 

These neurotransmitters play a key role in attention, learning, and memory.

As a result of this, some individuals can experience improved capacity to learn and process new information with Phosphatidylserine supplementation.

In children, Phosphatidylserine supplementation significantly improves focus and attention, which is crucial for learning and academic performance (9). 

Other studies have shown that Phosphatidylserine can enhance learning as well (10-11). 

9. Phosphatidylserine Helps with Brain Injury Recovery

Brain injuries can range from mild concussions to severe traumatic brain injuries (TBIs).

They can present significant challenges in terms of recovery and rehabilitation. 

Research indicates that Phosphatidylserine has therapeutic benefits for individuals recovering from brain injuries.

After an injury, the brain goes through repair processes, including the re-establishment of cell membranes.

Given the vital role of Phosphatidylserine in membrane structure, supplementing with it can support the recovery and healing of brain tissue.

Phosphatidylserine also has neuroprotective effects that protect neurons from damage after an injury, especially by reducing oxidative stress.

In multiple studies, researchers have found that treatment with Phosphatidylserine shows neuroprotective effects in models of brain injury (12, 14). 

In a review article, researchers discussed the various roles phosphatidylserine plays in the human brain, including its neuroprotective potential. 

They suggested that Phosphatidylserine supplementation has benefits in specific brain health contexts, including traumatic brain injuries (13). 

Phosphatidylserine also plays a role in regulating apoptosis (programmed cell death). This can be beneficial in controlling excessive neuronal death after an injury.

Make sure you read this article for other tips on how to recover from a brain injury.

10. Phosphatidylserine Supports Brain Plasticity

Brain plasticity, often referred to as neuroplasticity, describes the brain's ability to reorganize itself by forming new neural connections throughout life. 

This capacity allows brain cells to compensate for injury and disease. Brain cells can adjust their activities in response to new situations, or changes in their environment.

Research shows that Phosphatidylserine can modulate synaptic activity and plasticity, essentially influencing how well neurons "talk" to each other. 

This has implications for learning, memory, and overall cognitive function.

Phosphatidylserine is a primary component of neuronal membranes. The fluidity and integrity of these membranes are essential for various processes related to neuroplasticity, such as dendritic branching, synaptogenesis, and neurotransmitter release.

Synaptic refinement is a critical physiological process that removes excess synapses. This process is necessary to establish and maintain functional neuronal circuits. 

In one study, researchers investigated how phosphatidylserine affects synaptic refinement.

Researchers found that phosphatidylserine mediates synaptic maintenance and synaptic pruning (15). 

Make sure you read this article to learn about 13 other ways to promote brain plasticity.

11. Phosphatidylserine Reduces Brain Inflammation

Brain inflammation, also known as neuroinflammation, can be a response to a variety of stimuli.

These stimuli include infections, traumatic brain injuries, toxic metabolites, or autoimmune reactions. They can all cause brain inflammation.

Chronic neuroinflammation has been implicated in the progression of neurodegenerative diseases such as Alzheimer's, Parkinson's, and multiple sclerosis.

Some evidence suggests Phosphatidylserine reduces inflammation in the brain.

Research shows that Phosphatidylserine can modulate the activity of immune cells and reduce the production of inflammatory cytokines. Cytokines are cell signaling molecules that can promote inflammation.

Phosphatidylserine can also influence the activity of immune cells such as macrophages and microglia (immune cells of the brain).

By modulating their activity, Phosphatidylserine can reduce excessive inflammatory responses in the brain.

In one study, researchers investigated the effects of Phosphatidylserine on microglia. The research indicated that Phosphatidylserine can influence the resolution of inflammation (16). 

Make sure you read this article to learn about 22 other ways to reduce inflammation in your brain. 

12. Phosphatidylserine Is Neuroprotective

As I mentioned earlier, Phosphatidylserine has neuroprotective properties.

This means it protects neurons from damage or degeneration.

Phosphatidylserine provides antioxidant effects that help neutralize harmful free radicals in the brain. This shields brain cells from the damaging effects of oxidative stress. 

Additionally, by maintaining cell membrane integrity, Phosphatidylserine helps protect neurons from harmful agents in their environment.

Phosphatidylserine has also been shown to modulate inflammatory responses in the brain and reduce the production of pro-inflammatory cytokines. 

By dampening brain inflammation, it can protect neurons from inflammatory damage.

In one study, researchers investigated the effects of Phosphatidylserine supplementation on cerebral glucose metabolism in patients with Alzheimer's disease.

The results suggested that Phosphatidylserine has neuroprotective effects by improving energy metabolism in the brain (17). 

Another study found that Phosphatidylserine plays a neuroprotective role in aging-related cognitive decline.

In the study, Phosphatidylserine supplementation improved cognitive function in elderly individuals with memory impairment (18). 

13. Phosphatidylserine Supports Brain Energy Metabolism

Phosphatidylserine also plays a role in supporting and enhancing brain energy metabolism.

The brain is an energy-intensive organ.

Glucose is the primary energy source for the brain, and efficient glucose metabolism is essential for optimal brain function.

Research shows that phosphatidylserine supports brain cell energy production by aiding in glucose metabolism. 

In one study, researchers found that Phosphatidylserine supplementation improved glucose metabolism in the brains of people with Alzheimer's disease (17). 

Phosphatidylserine has been shown to influence glucose metabolism in the brain. It enhances glucose uptake and utilization. 

This ensures that neurons receive an adequate supply of glucose, which is critical for maintaining their energy demands.

Make sure you read this article to learn about 24 other ways to boost the energy in your brain.

14. Phosphatidylserine Increases Nerve-Growth Factor (NGF)

Nerve growth factor (NGF) is a protein crucial for the growth, maintenance, and survival of neurons.

NGF plays a critical role in the development and maintenance of the nervous system, including the formation of synapses.

Some studies suggest that Phosphatidylserine can increase NGF levels and increase NGF activity in the brain (19). 

Phosphatidylserine has been proposed to enhance NGF production or release, leading to increased NGF availability for neurons (20). 

This may then contribute to the neuroprotective and neurotrophic effects of Phosphatidylserine.

Increasing NGF levels or activity through Phosphatidylserine supplementation could have therapeutic implications for various neurological conditions, including neurodegenerative diseases and cognitive decline.

Make sure you read this article for 31 other ways to increase NGF levels.

15. Phosphatidylserine Increases Dopamine

Dopamine is a neurotransmitter involved in various physiological functions, including mood regulation, motivation, reward processing, and motor control.

Some studies suggest that Phosphatidylserine supplementation can modulate dopaminergic activity in the brain. 

In one study, researchers found that Phosphatidylserine supplementation led to an increase in dopamine metabolites in the cerebrospinal fluid of geriatric patients with depressive disorders, suggesting an effect on dopamine metabolism (21). 

Phosphatidylserine has also been proposed to enhance dopamine release in certain brain regions.

Increased dopamine release can then lead to transient increases in extracellular dopamine levels, which then improves mood, motivation, and cognitive function.

Phosphatidylserine may also influence the sensitivity of dopamine receptors.

Dopamine receptors are proteins located on the surface of neurons that bind to dopamine molecules and transmit signals into the cell. 

By modulating dopamine receptor sensitivity, Phosphatidylserine can improve the responsiveness of neurons to dopamine signals.

Make sure you read this article for 35 other ways to increase dopamine in the brain

16. Phosphatidylserine Increases Acetylcholine 

Acetylcholine is a neurotransmitter that plays a crucial role in various cognitive functions, including memory, learning, and attention.

Phosphatidylserine can influence acetylcholine synthesis by enhancing the availability of choline, which is a precursor to acetylcholine (23). 

Choline is transported into neurons via the choline transporter.

Phosphatidylserine can help facilitate this process, leading to increased acetylcholine synthesis (22). 

Phosphatidylserine can also influence the activity of cholinergic neurons, which are neurons that release acetylcholine.

Make sure you read this article for 26 other ways to increase acetylcholine in the brain.

How To Increase Your Intake of Phosphatidylserine + The Best Phosphatidylserine Supplement

While our body can produce small amounts of Phosphatidylserine, certain foods are rich in this phospholipid, including:

• Organ Meats, especially chicken liver and pig's spleen.

• Fish, particularly mackerel, herring, and eel. 

• White Beans

But achieving therapeutic levels of Phosphatidylserine through diet alone is very challenging. This is where supplements come into play.

Since Phosphatidylserine 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 Phosphatidylserine has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

There are several forms of Phosphatidylserine supplements available, usually derived from soy lecithin, sunflower lecithin, and occasionally, bovine cortex.

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

Recommended Dosage For Phosphatidylserine 

The recommended dosage for Phosphatidylserine can vary depending on factors such as age, health condition, and individual needs. 

However, many studies indicate that a dosage of 100 to 300 mg of Phosphatidylserine daily can be effective for cognitive benefits.

The Optimal Brain supplement includes just 100 mg of Phosphatidylserine. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Phosphatidylserine. Since they all work better together, you don’t need to take as large of a dose of Phosphatidylserine for optimal results.

You can get Optimal Brain here.

Phosphatidylserine can be taken at any time of the day. But some users prefer taking it in the morning or early afternoon to help with mental clarity throughout the day. 

Consistency is key. Just like any supplement, the benefits of Phosphatidylserine are best realized with consistent intake over time.

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/23723695/ 

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966935/ 

(3) https://pubmed.ncbi.nlm.nih.gov/3518329/ 

(4) https://pubmed.ncbi.nlm.nih.gov/1693032/ 

(5) https://pubmed.ncbi.nlm.nih.gov/23495677/ 

(6) https://pubmed.ncbi.nlm.nih.gov/23495677/ 

(7) https://pubmed.ncbi.nlm.nih.gov/21807480/ 

(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155056/ 

(9) https://pubmed.ncbi.nlm.nih.gov/23495677/ 

(10) https://pubmed.ncbi.nlm.nih.gov/20677367/ 

(11) https://pubmed.ncbi.nlm.nih.gov/22889566/ 

(12) https://pubmed.ncbi.nlm.nih.gov/24725086/ 

(13) https://pubmed.ncbi.nlm.nih.gov/25933483/ 

(14) https://pubmed.ncbi.nlm.nih.gov/19414058/ 

(15) https://pubmed.ncbi.nlm.nih.gov/34585770/ 

(16) https://pubmed.ncbi.nlm.nih.gov/25147114/ 

(17) https://karger.com/dti/article-abstract/1/4/197/117875/Effect-of-Phosphatidylserine-on-Cerebral-Glucose?redirectedFrom=fulltext 

(18) https://pubmed.ncbi.nlm.nih.gov/11842880/ 

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258547/ 

(20) https://www.sciencedirect.com/science/article/abs/pii/036192309390143Y 

(21) https://pubmed.ncbi.nlm.nih.gov/1693032/ 

(22) https://pubmed.ncbi.nlm.nih.gov/4088427/ 

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258547/ 

(24) https://eurekamag.com/research/005/941/005941254.php 

(25) https://pubmed.ncbi.nlm.nih.gov/8323999/ 

(26) https://pubmed.ncbi.nlm.nih.gov/11842880/ 

(27) https://www.researchgate.net/publication/265047666_Phosphatidylserine_Membrane_Nutrient_for_Memory_A_Clinical_and_Mechanistic_Assessment 

(28) https://pubmed.ncbi.nlm.nih.gov/1609044/ 

(29) https://pubmed.ncbi.nlm.nih.gov/36317678/ 

(30) https://pubmed.ncbi.nlm.nih.gov/1776745/ 

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954/ 

(32) https://pubmed.ncbi.nlm.nih.gov/11842886/ 

(33) https://pubmed.ncbi.nlm.nih.gov/15512856/ 

(34) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954 

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24 Proven Strategies to Boost Your Heart Rate Variability (HRV)

Heart rate variability (HRV) may not be a term you hear every day.

But it plays a critical role in your overall brain function and mental health.

HRV is an effective measure of the heart's ability to adapt to stressful circumstances and conditions.

This includes physical stressors like exercise, but also emotional stressors such as anxiety.

And although it might sound technical, understanding and increasing your HRV can be an achievable goal with a myriad of health benefits.

This article aims to demystify the concept of heart rate variability, illuminating its importance for maintaining and improving your brain function and mental health.

I’ll delve into the science behind HRV, explore its numerous benefits, and most importantly, provide you with 24 evidence-based strategies to increase your own HRV.

The rhythm of your heart tells a deeper story than just the beats per minute.

It's a tale of how well we're tuned to the world around us and within us.

So, let's dive in and discover how you can take control of your health by understanding and boosting your heart rate variability.

Understanding Heart Rate Variability (HRV): The Science Behind It, How To Measure It, and What Influences It

To optimize your brain function and mental health, it's essential to understand heart rate variability (HRV) and the role it plays in your body.

At its core, heart rate variability is the variation in the time intervals between heartbeats.

Contrary to popular belief, a perfectly regular, metronome-like heartbeat is not necessarily an indicator of good health.

In fact, a healthy heart tends to have a certain degree of variability between beats, showcasing its ability to respond and adapt to different situations and stressors (51).

This variability is controlled by your autonomic nervous system (ANS).

Your ANS consists of two branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest).

The interplay between these two branches regulates your HRV.

HRV is typically measured using a heart rate monitor or a device that records an electrocardiogram (ECG). The device monitors the time between each heartbeat, also known as the R-R interval or inter-beat interval (IBI). This then allows for the calculation of HRV.

The data can be analyzed in the time domain, frequency domain, or using non-linear methods. Each offers unique insights into your cardiovascular health and fitness.

Many wearable fitness trackers available today can measure HRV, providing us with an easily accessible method to monitor your heart health.

HRV is influenced by numerous factors.

For example, age tends to lower HRV. Younger individuals generally have a higher HRV than older ones (50).

Fitness levels also have a significant impact. As you’ll learn below, regular exercise can improve your HRV over time.

Moreover, HRV can be affected by acute stressors like anxiety or illness. It can also be affected by lifestyle factors such as sleep quality, nutrition, hydration, and the use of caffeine or alcohol.

Understanding HRV is the first step towards actively managing it. With the right knowledge and tools, you can influence your HRV and improve your overall brain function and mental health.

As we move forward, we'll explore the benefits of high HRV, and then how you can implement practical strategies to enhance it.

What Are The Benefits of High Heart Rate Variability (HRV)? How Does It Affect Your Brain Function and Mental Health?

Now that we've established an understanding of HRV and its mechanisms, let's delve into why a high HRV is advantageous and what it signals about your health.

Your heart is not just a pump. It's intricately connected to your brain and emotions. 

Stress, anxiety, and depression can significantly impact your HRV, usually leading to a reduction in HRV scores. 

High HRV, on the other hand, is typically associated with better emotional well-being and resilience. It signals an efficient balance between the sympathetic and parasympathetic branches of the autonomic nervous system, indicating effective stress management and emotional regulation.

Here are some benefits of increasing HRV:

Improved Stress Response: High HRV is typically a sign of a healthy balance between the sympathetic and parasympathetic branches of the ANS. This can lead to improved resilience and adaptability to stress (52). 

Cardiovascular Health: High HRV has been linked to better cardiovascular health. It may decrease the risk of heart disease and lower the risk of sudden cardiac death (53). 

Better Mental Health: Higher HRV has been associated with better emotional regulation and lower levels of anxiety and depression (54). 

Improved Cognitive Function and Mental Clarity: Some studies suggest a correlation between higher HRV and improved cognitive function, including attention and memory. High HRV is also often associated with a state of calm alertness that can enhance mental clarity (55-56). 

Digestive Health: Increased HRV often signifies a dominant parasympathetic nervous system - the "rest and digest" state - which can support better digestion and absorption of nutrients (57). 

Sleep Quality: HRV is closely linked with the sleep cycle. High HRV, particularly at night, is associated with deeper, more restorative sleep (58). 

Conditions and Symptoms Associated with Low Heart Rate Variability (HRV)

Numerous studies have found that low HRV can be a predictor for an array of health problems, notably heart-related conditions.

Thus, monitoring your HRV could provide an early warning sign, helping to prompt lifestyle modifications or various interventions.

Some health conditions linked to low HRV include:

Cardiovascular Diseases: Lower HRV has been associated with an increased risk of cardiovascular diseases, including heart attacks, heart failure, and stroke. This is likely due to reduced resilience and adaptability of the cardiovascular system (59). 

Chronic Stress and Anxiety Disorders: Chronic stress and anxiety disorders can cause an imbalance in the autonomic nervous system, often reflected in lower HRV (60).

Depression: Low HRV has also been linked to depression. It's thought that reduced parasympathetic activity and increased sympathetic activity can contribute to the pathophysiology of depression (61).

Chronic Fatigue Syndrome: This condition is associated with significantly lower HRV, reflecting reduced autonomic adaptability (62). 

Fibromyalgia: Lower HRV has been observed in patients with fibromyalgia, indicating dysregulated autonomic function (63). 

Sleep Disorders: Conditions such as sleep apnea and insomnia have been associated with reduced HRV, likely due to disturbed sleep patterns and subsequent impact on the autonomic nervous system (64). 

Post-Traumatic Stress Disorder (PTSD): Lower HRV has been found in individuals with PTSD, indicating increased sympathetic activity and reduced parasympathetic activity (65). 

Alzheimer's Disease: Some studies have found lower HRV in patients with Alzheimer's disease compared to healthy individuals, which may reflect the impact of neurodegeneration on autonomic function (66). 

Alcohol and Drug Dependency: Chronic alcohol and drug use can lead to a decrease in HRV, reflecting dysregulation of the autonomic nervous system (67). 

Parkinson's Disease: Reduced HRV is commonly seen in Parkinson's Disease, and this could reflect the neurodegenerative aspect of the disease affecting the autonomic nervous system (68). 

We’ll now move on to explore practical and effective strategies that can help boost your HRV, enhancing your ability to live a healthy and optimal life. 

My Top 10 Favourite Ways to Boost Heart Rate Variability (HRV)

1. Exercise

Regular physical exercise is one of the most effective ways to increase your HRV.

In a review article, researchers concluded that exercise, especially regular aerobic exercise, can lead to improvements in HRV (32).

In another study, endurance-trained athletes showed higher HRV compared to untrained controls, supporting the concept that regular endurance training enhances HRV (33). 

While exercise is beneficial for HRV, it's important to find a balance. 

Overtraining without proper recovery can strain your body and decrease your HRV. 

Incorporating a mix of moderate, high-intensity, and low-intensity exercises throughout the week can provide the best outcomes.

And remember to include rest days in your routine. They're crucial for recovery and allow your body to adapt and improve its fitness levels, which subsequently positively influences your HRV.

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.

Exercise also increases endorphins, nerve-growth factor, orexin, GABA, GDNF, and reduces inflammation in the brain.

2. Deep Sleep

The quality and quantity of sleep you get each night can significantly influence your heart rate variability. 

During sleep, especially deep sleep, the parasympathetic nervous system dominates. This rest-and-digest phase is crucial for recovery and rejuvenation, leading to an increase in HRV (6-7). 

In contrast, sleep deprivation or poor-quality sleep may disrupt this balance, causing a decrease in HRV (5). 

A higher HRV during nighttime is generally a good sign, indicating effective recovery and rest. 

Using HRV tracking overnight can give valuable insights into your sleep quality and overall recovery status.

Overall, improving your sleep can significantly impact your HRV and overall health. 

But remember, consistency is key. 

Good sleep isn't a luxury; it's a necessity for optimal brain function and mental health.

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

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 the production of melatonin and get 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.

3. Stress Reduction 

Your body's response to stress can significantly influence your heart rate variability. 

Chronic stress triggers the sympathetic nervous system, which is the 'fight or flight' response. 

Constant activation of this stress response can result in a lower HRV and reduced autonomic flexibility (1-2). 

Conversely, effectively managing stress can increase HRV and restore a healthy balance between the sympathetic and parasympathetic nervous systems (3-4). 

The techniques to manage stress can vary widely. But many have been shown to have a positive impact on HRV, including meditation, yoga, tai chi, deep breathing, biofeedback, counseling and therapy. 

Remember, it's important to choose stress management techniques that suit your lifestyle and preferences. Regular practice is key.

By prioritizing stress reduction, you're not only improving your heart rate variability. You’re also enhancing your overall quality of life.

4. Meditation

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

It can help quiet your mind, reduce stress, and have a profound impact on heart rate variability. 

The practice fosters a state of relaxation and present moment awareness, leading to the activation of the parasympathetic nervous system, which is the “rest and digest” response. 

This shift towards parasympathetic dominance can increase HRV, indicating a more relaxed and balanced state.

Numerous scientific studies have shown that regular meditation can increase HRV. 

In one study, researchers found that individuals who practice meditation have higher HRV, indicating increased parasympathetic activity (34). 

In another study, researchers found that regular meditation practice can lead to improvements in HRV (35). 

Meditation comes in many forms, including mindfulness meditation, loving-kindness meditation, guided imagery, and body scan practices. 

Experiment with different forms to find one that resonates with you.

You should aim for at least 10-20 minutes of meditation per day.

If you're new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.

Consistency is key in meditation. Make it a part of your daily routine, whether it's first thing in the morning, during your lunch break, or before bedtime.

There are also many apps available that offer guided meditations. These can be particularly helpful for beginners.

I personally use and 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.

Remember, like any other skill, meditation takes practice and patience. Don't be discouraged if you don't see immediate changes in your HRV. Over time, with consistent practice, you're likely to notice improvements.

5. Deep Breathing

Deep, slow breathing is another potent tool for combating stress and increasing heart rate variability (HRV).

It can stimulate the vagus nerve, a key component of the parasympathetic nervous system, and promote a relaxation response.

This response enhances parasympathetic activity and decreases sympathetic activity, promoting a healthier balance between the two. 

As a result, deep breathing can lead to higher HRV, reflecting enhanced autonomic flexibility.

Researchers have examined the physiological effects of slow breathing, and they’ve concluded that slow breathing can increase HRV, among other benefits (37). 

And in one study, researchers found that “resonant frequency breathing”, which involves slow and deep breathing, increases HRV (36). 

As with other practices for enhancing HRV, consistency with deep breathing exercises is key. 

Try to set aside time each day for these exercises. Perhaps in the morning when you wake up, during a break in the day, or before you go to sleep.

Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve, increasing HRV, and reaching a state of relaxation.

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website.

6. Probiotics

Probiotics are beneficial bacteria that can positively alter the gut microbiome.

Research indicates that the gut microbiome plays a critical role in many facets of human health, including mood regulation and inflammation.

The idea of a "gut-heart" axis where the gut microbiome can impact heart health is also gaining recognition in the scientific community.

In relation to heart rate variability (HRV), there's emerging evidence that suggests probiotics have a role to play.

In one study, researchers found that probiotics increased HRV and maintained autonomic balance under stress (44). 

The probiotic supplement used in the study included Lactobacillus rhamnosus.

Lactobacillus rhamnosus was shown to reduce stress-induced decreases in HRV (44). 

Lactobacillus rhamnosus is included in  the Optimal Biotics supplement.

Probiotics are also known to reduce inflammation in the body, and chronic inflammation has been linked to various mental health issues, including depression and anxiety.

Probiotics are most commonly found in fermented foods like yogurt, kefir, and sauerkraut

But they can also be consumed through supplements, such as Optimal Biotics.

Check out this article for several other ways to increase your good gut bacteria.  

And if you struggle with anxiety or depression, here are 9 probiotic strains that can help.

7. Sunlight and Vitamin D

The simple act of spending time in natural sunlight can positively affect your heart rate variability.

Sunlight exposure influences your circadian rhythm, which is the internal biological clock that regulates various functions in your body, including heart activity and brain activity. 

By helping to sync your natural rhythms, sunlight can contribute to improved sleep and more balanced autonomic function, which in turn, can enhance HRV.

I personally get sunlight every single day during the spring and summer months. 

It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm.

Furthermore, sunlight exposure plays a crucial role in the body's production of vitamin D. 

Emerging research suggests that vitamin D may have a positive effect on HRV, possibly due to its role in reducing inflammation and its influence on the autonomic nervous system (17-19). 

Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.

But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.

If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your HRV and support your mental health. You should especially do this 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.

Keep in mind that sunlight exposure is definitely better than supplements, though.

Lastly, consider the role of indoor lighting in your daily rhythms. 

Exposure to bright light in the evening, especially blue light from screens, can interfere with your circadian rhythms and impact HRV. 

Aim to reduce bright light exposure in the evening and consider using a light therapy box in the morning if you can't get outside.

From syncing your circadian rhythms to boosting mood, it's clear: the sun plays a crucial role in optimizing your brain function, mental health and HRV.

8. Gratitude

Gratitude, or the act of acknowledging and appreciating the good things in your life, can have a profound impact on heart rate variability. 

Expressing gratitude has been linked with lower stress levels and improved mood, both of which can promote a healthier balance in the autonomic nervous system and lead to increased HRV.

Several research studies have demonstrated the positive effects of gratitude on HRV. 

It is believed that the positive emotions associated with gratitude can stimulate the parasympathetic nervous system (the 'rest and digest' response), leading to enhanced HRV.

In one study, researchers explored the effects of gratitude on HRV and depression. 

The results suggested that the practice of gratitude increased HRV and improved emotional regulation (39). 

So how can you incorporate gratitude into your daily routine?

Make it a daily habit to write down things you're grateful for. 

I personally write down five things that I’m grateful for every day. I try my best to do this every day, although I do miss some days. 

They don't have to be big things either. Anything will do. Even small daily positives can make a big difference. It could be as simple as being grateful for the apple that you ate today.

If you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful.

Another idea is to regularly tell your friends, family, and even colleagues what you appreciate about them. This not only enhances your own gratitude but can also improve your relationships.

Practicing gratitude can also be enhanced with mindfulness - being present in the moment. By focusing on the here and now, you can more deeply appreciate and acknowledge the positives in your life.

9. Massage

Massage therapy has been studied for its effects on various aspects of health, including heart rate variability (HRV).

The physiological relaxation response triggered by massage can enhance parasympathetic activity, which in turn positively affects HRV.

In one study, researchers found that massage increased HRV by decreasing heart rate and activating the vagal activity (45). 

Massage therapy also leads to decreased levels of cortisol, and increased levels of dopamine and endorphins. 

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

10. Magnesium

Magnesium is a mineral that plays a vital role in numerous physiological processes, including cardiovascular function and brain function.

It plays a role in modulating the autonomic nervous system, which controls HRV. 

It also helps balance the activity of the sympathetic and parasympathetic branches of the autonomic system, promoting a more favorable HRV pattern.

In one study, researchers found that magnesium supplementation led to improvements in HRV parameters, indicating increased parasympathetic activity and improved autonomic balance (69). 

In another study, researchers found an increase in HRV after magnesium administration (70). 

Other studies have shown that daily supplementation with magnesium clearly increases HRV parameters, vagus activity, and parasympathetic activity (71-72). 

As a result, researchers have concluded that people with mental and physical stress can benefit from a daily intake of magnesium because it can help reduce restlessness, irritability, lack of concentration, sleep disorder and depression (71). 

There are a number of things you can do to make sure you’re getting enough magnesium, so that you maintain adequate magnesium levels and support your HRV. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

• Spinach

• Chard

• Pumpkin seeds

• Almonds

• Avocado

• Dark chocolate

• Bananas

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

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is often a good idea for most people, as many people are deficient.

Magnesium is included in this supplement.

14 Other Effective Ways to Boost Heart Rate Variability (HRV)

11. Nature

Spending time in nature, often referred to as 'forest bathing' or 'nature therapy', can have a significant positive effect on heart rate variability. 

Being in natural environments can induce a state of relaxation and decrease stress, leading to an increase in parasympathetic activity ('rest and digest') and thus enhancing HRV.

Research shows that immersion in natural environments can lower heart rate, decrease blood pressure, reduce stress hormone levels, and increase HRV (20-21). 

This may be attributed to a combination of factors including the calming visual stimuli, the sounds of nature, cleaner air, and the phytoncides (airborne chemicals emitted by plants) that have been suggested to have health benefits.

So, whenever possible, try to incorporate walks in nature into your routine. Whether it's a city park, a beach, or a forest trail, find a green space that you can visit regularly.

Then, practice mindfulness while in nature. Pay attention to the sounds, smells, and sights around you. This can enhance the stress-relieving effects of your natural surroundings.

Take it a step further and take your workout outdoors. Exercise can enhance the beneficial effects of nature on HRV.

If access to outdoor green spaces is limited, bringing nature indoors can also be beneficial. Indoor plants, natural light, and even listening to natural sounds can help recreate some of the beneficial effects of being outdoors.

From the calming sounds of a forest stream to the sight of a beautiful sunset, the natural world provides a perfect backdrop for optimal brain function and mental health

12. Maintain Your Circadian Rhythm

The circadian rhythm, also known as your body's internal clock, plays a crucial role in numerous biological processes, including sleep-wake cycles, hormone release, and body temperature. 

Heart rate variability, too, is influenced by this rhythm. 

Studies have found that HRV shows a daily pattern, usually highest during nighttime sleep and lowest in the morning (25). 

Disruptions to the circadian rhythm, such as shift work or jet lag, can negatively affect HRV (26-27). 

Moreover, conditions such as insomnia and sleep apnea, which disturb sleep patterns and thus the circadian rhythm, have also been linked with lower HRV (28-29). 

I work with my clients so that they can optimize their sleep and circadian rhythm. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.

13. Stay Hydrated 

Staying well-hydrated is essential for overall health, including HRV. 

Water plays a pivotal role in maintaining blood volume and allowing efficient circulation, both of which impact heart function. 

Dehydration can lead to increased heart rate and decreased HRV because the heart has to work harder to pump blood throughout the body (8). 

On the other hand, being adequately hydrated reduces the strain on the heart, thus improving HRV (9). 

Hydration status can also influence the balance between the sympathetic and parasympathetic nervous system, further impacting HRV (10). 

So don't wait until you're thirsty to drink water. Make it a habit to sip on water throughout the day.

Pay attention to signs of dehydration, which can include dry mouth, fatigue, and darker urine.

Athletes or people who exercise regularly may need more fluids to replace the water lost through perspiration.

And hydration doesn't come from water alone. Many fruits and vegetables, such as watermelon, cucumbers, and oranges, have high water content.

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

Proper hydration is an easily overlooked but important factor in managing HRV and overall brain function. 

So, raise a glass (of water) to your heart and brain, and keep it filled throughout the day.

Just make sure you’re drinking the purest water possible. I use a water filter to make sure I’m drinking the purest water available. It filters everything out of the water.

14. Limit Alcohol

Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress.

So not surprisingly, alcohol intake can also have a detrimental effect on heart rate variability. 

Alcohol can trigger the sympathetic nervous system, leading to an increase in heart rate and a reduction in HRV (11-12). 

Furthermore, chronic heavy drinking can lead to long-term alterations in the autonomic nervous system and significantly lower HRV (13-14). 

Alcohol can also interfere with the quality of your sleep, particularly the deep REM sleep, leading to a decrease in HRV (15). 

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal. I personally don’t drink alcohol at all anymore. It’s just not worth it. 

If you do decide to drink it, this post explains that some types of alcohol are better than others.

15. Limit Caffeine

Caffeine is a stimulant found in coffee, tea, and many other beverages.

It can have a direct impact on heart rate variability. 

As a central nervous system stimulant, caffeine can trigger the sympathetic 'fight or flight' response.

This increases heart rate and reduces HRV, particularly in the hours following consumption (16). 

Coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

However, it can also disrupt sleep and make people anxious. I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.

But if you’re struggling with chronic stress and trying to optimize your HRV, I wouldn’t recommend high doses of caffeine.

My recommendation is to limit your caffeine intake, having caffeine-free days, and/or stopping caffeine consumption several hours before bedtime to prevent potential sleep disruptions, which could also negatively impact HRV.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

Concentrated coffee fruit extract doesn’t contain caffeine, but it does contain several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. Coffee fruit concentrate can be found in the Optimal Brain supplement.

16. Cold Exposure

Cold exposure is brief exposure to cold water or air, such as cold showers or ice baths.

The beefits of regular cold exposure have been observed in several studies, showing improved autonomic function, reduced inflammation, and enhanced mood, among other outcomes.

But cold exposure has an interesting effect on heart rate variability. 

Initially, sudden exposure to cold temperatures can stimulate the sympathetic 'fight or flight' system, leading to a temporary decrease in HRV as the body responds to the perceived stress. 

However, with repeated exposure and adaptation, the body can learn to regulate this response more effectively, leading to an increase in HRV over time (38). 

So it can boost your resilience and increase your HRV in the long run.

If you’re interested in practicing cold exposure, you can try taking cold showers or spending time in a cool environment. 

However, it's important to approach cold exposure gradually and with caution.

Make sure you do so safely and within your comfort limits.

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.

Overall, cold exposure is a chilly, but rewarding, journey to enhanced brain function and mental health.

17. Heat Therapy

Similar to cold exposure, heat therapy (like sauna use or hot baths) can stimulate the autonomic nervous system and improve HRV.

The heat exposure during therapy can cause dilation of blood vessels and stimulate sweat production, which in turn can affect the cardiovascular system and HRV.

In one study, researchers found that repeated sauna treatment improved cardiac function and HRV in the study’s participants (46). 

Another study showed that whole-body heat stress could increase parasympathetic activity and HRV (47). 

If you decide to 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 article to learn more about saunas and the 13 ways they can improve your brain function and mental health.

18. Leafy Greens 

Adding more leafy green vegetables to your diet can be another effective strategy for improving HRV.

These veggies are rich in dietary nitrates, which are converted into nitric oxide in the body - a molecule that helps to dilate blood vessels, lower blood pressure, and improve blood flow. 

Improved cardiovascular health can, in turn, lead to enhanced HRV.

In one study, researchers found that intake of green leafy vegetables was positively associated with HRV measures and beneficial changes in heart rate variability (22). 

Some leafy green vegetables include spinach, kale, swiss chard, arugula, lettuce, collard greens, mustard greens, bok choy, and watercress.

These veggies are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

19. Yoga

Yoga is an ancient mind-body practice that can significantly benefit heart rate variability.

It combines physical postures, breathing exercises, and meditation, all of which can reduce stress and enhance HRV.

Yoga's positive impact on the autonomic nervous system is a key factor in its ability to enhance HRV. 

Various yoga practices can help balance the two branches of this system: the sympathetic 'fight or flight' response and the parasympathetic 'rest and digest' response. 

By promoting relaxation and mindfulness, yoga can increase parasympathetic activity, leading to improved HRV (23). 

In a comprehensive literature review, researchers explored the connection between yoga and heart rate variability. 

They concluded that yoga positively affects HRV and enhances cardiac autonomic balance (40). 

In another study, researchers found that an integrated yoga program can be a useful stress-reducing intervention during pregnancy, and it significantly increased HRV in the participants (41). 

So, you could consider joining a local yoga class or find online yoga classes that suit your level. The guidance of a professional can help you ensure proper form and avoid injury.

Consistency is key. Even if it's just 15-20 minutes, regular practice can result in significant benefits.

Try different types of yoga to keep things interesting and to benefit from different postures and practices. This could include Hatha, Vinyasa, Yin, or Restorative yoga.

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

20. Tai Chi

Tai Chi, often described as "meditation in motion," combines slow, deliberate movements, meditation, and deep breathing. 

The gentle nature of Tai Chi makes it accessible for individuals of all fitness levels and ages, adding to its popularity as a wellness activity.

The practice is known for its ability to reduce stress and anxiety, which can positively influence heart rate variability.

Just like yoga, Tai Chi can have a balancing effect on the autonomic nervous system. 

By fostering a state of relaxation and calm, Tai Chi promotes the activity of the parasympathetic nervous system, enhancing the 'rest and digest' response and thus increasing HRV.

In one study, researchers found that regular practice of Tai Chi Chuan enhanced the modulation of the autonomic nervous system and increased HRV in elderly people (24). 

In another study, researchers suggested that Tai Chi was more effective than brisk walking at improving HRV and other cardiovascular risk factors in adults with hypertension (42). 

Look for local Tai Chi classes in your area or consider online courses. Learning from an instructor can help ensure you are doing the movements correctly and safely. 

Consistency is key in Tai Chi, just like with yoga or any other exercise routine. Regular, continuous practice can yield more noticeable benefits.

Tai Chi is not about perfection but about the process. Be patient with yourself as you learn the movements and techniques.

Whether you're a seasoned fitness enthusiast or just starting your wellness journey, Tai Chi can offer a serene path towards better brain function, mental health and HRV. 

21. Weighted Blankets

Weighted blankets have grown in popularity for their abilify to promote better sleep and reduce anxiety. 

By promoting a sense of calm and improving sleep quality, weighted blankets can contribute to a better balance in the autonomic nervous system.

More specifically, they can enhance the activity of the parasympathetic nervous system and increase heart rate variability.

In one study, researchers found that those who wore weighted blankets had higher HRV scores than those who didn’t (43). 

When you’re looking for a blanket, the blanket's weight should be about 10% of your body weight, give or take a few pounds, depending on personal preference.

It may take a few nights to get used to the weight. Allow some time to adjust.

22. Intermittent Fasting

Intermittent fasting is a pattern of eating that alternates between periods of eating and fasting.

It has gained attention for its health benefits, including weight loss, improved metabolic health, and longevity. 

Some research suggests that intermittent fasting can also positively influence heart rate variability.

Fasting can stimulate a response known as the “fasting and feeding rhythm” which can influence the balance of the autonomic nervous system.

During the fasting state, the body enters a phase of repair and recovery, which can enhance parasympathetic activity and lead to an increase in HRV (30).

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.

23. Ketogenic Dieting

The ketogenic diet, or "keto" for short, is a low-carb, high-fat diet.

To follow the diet, you need to get most of your calories from healthy fats, and no more than 10 percent of calories from carbs (less than 50 grams of carbs per day).

When you restrict carbohydrate-rich foods – such as grains, sugar, and even potatoes, legumes and fruit – your body enters “ketosis”, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

It has been associated with various health benefits, including weight loss and improved cognitive function.

A ketogenic diet can influence the balance of the autonomic nervous system and affect HRV. 

Some research suggests that a ketogenic diet can enhance parasympathetic activity and improve HRV, particularly in the context of improved metabolic health (31). 

A well-formulated ketogenic diet should include a variety of whole, nutrient-dense foods like lean meats, fish, low-carb vegetables, nuts and seeds, and healthy fats.

Some of the best foods to eat if you follow a ketogenic diet include coconut oil, olive oil, pastured eggs, ghee, grass-fed meat and avocado.

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

I follow a ketogenic diet every so often, but not for long stretches of time due to the long-term side effects.

24. Omega-3 Fatty Acids

Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known for their beneficial effects on brain function and cardiovascular health. 

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.

Several studies also suggest that they can influence heart rate variability (HRV). 

In one study, researchers found that participants that took omega-3 fatty acid supplements had increased HRV compared to participants who did not take them (48). 

In another study, researchers found that omega-3 fatty acid supplementation improved HRV in patients with coronary artery disease.

The researchers suggested that this effect might be due to omega-3's anti-inflammatory properties (49). 

Omega-3 fatty acids are considered “essential fatty acids”, meaning your body cannot create them and you have to get them from food or supplements.

Omega-3 fatty acids can be found in fatty fish, walnuts, flaxseeds, and chia seeds.

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

They’re also found in fish oil supplements, and making sure you get more omega-3 fatty acids is definitely one of the most important actions you can take to support your brain and nervous system.

Frequently Asked Questions About Heart Rate Variability

Despite being a pivotal health marker, HRV is often misunderstood. 

In this final section, we address some frequently asked questions and common misconceptions about heart rate variability.

1. Is a higher HRV always better?

Generally, a higher HRV is considered a sign of good health, as it indicates that your body can efficiently manage stress and recover. 

However, context is important. 

Extremely high HRV levels can sometimes indicate health issues or an abnormal heart rhythm.

So it's essential to consult a healthcare professional if you notice significant changes in your HRV.

2. Does a lower HRV mean I'm unhealthy? 

Not necessarily. 

While a lower HRV can be associated with stress, poor physical fitness, and certain health conditions, HRV is only one piece of the health puzzle. Factors like age, genetics, lifestyle, and current health status can influence HRV. 

It's also normal for HRV to fluctuate day-to-day based on your activities and stress levels.

3. Can I improve my HRV? 

Yes, you absolutely can! 

By following and implementing the lifestyle modifications and advice listed above, you can positively influence your HRV over time. 

Remember, it's not about quick fixes but sustained healthy habits.

4. How often should I check my HRV?

The frequency of HRV monitoring can depend on your health goals. 

If you're using HRV to track changes related to specific lifestyle modifications, it might be beneficial to measure it daily, ideally at the same time each day. 

However, occasional measurements can also provide valuable insights into your health.

5. Can I use a regular fitness tracker to measure HRV?

Yes, many modern fitness trackers and smartwatches come equipped with HRV measuring capabilities. But keep in mind that their accuracy can vary. Devices that use ECG-based measurements are generally more accurate.

6. Can my mental stress affect my HRV? 

Absolutely! 

Mental and emotional stress can trigger your sympathetic nervous system (your 'fight or flight' response), which can lead to a decrease in HRV.

On the flip side, activities that promote relaxation and activate your parasympathetic nervous system (your 'rest and digest' response) can help increase HRV. 

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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