29 Effective Ways to Increase Oxytocin Levels in the Brain

Oxytocin is a powerful hormone and neurotransmitter.

It’s often called the “love hormone" or “cuddle chemical” because it plays a key role in the emotional bond between a mother and her child.

It’s also released by both men and women when they are in love (116-118). 

But it isn’t just involved in loving relationships. 

It can also significantly affect the functioning of your brain and nervous system and impact your emotions day-to-day.

Low levels of oxytocin in the brain are associated with several mental health conditions, including depression, anxiety, social phobia, autism, schizophrenia, post-traumatic stress disorder, tinnitus, anorexia nervosa, and borderline personality disorder (120-135). 

And research suggests that if you increase oxytocin, it can lead to the following benefits:

• Reduce stress and anxiety and increase feelings of calmness and security. It does this by suppressing activity in the amygdala, the fear centre of your brain (136-149).

• Improve mood and increase feelings of contentment (150-157).

• Stimulate the vagus nerve and increase heart rate variability (158-161, 170-171).

• Reduce the release of cortisol, your body’s main stress hormone (162-165).

• Reduce inflammation and accelerate healing (166-168).

• Increase creativity (169).

• Elevate pain threshold (172-173).

• Reduce withdrawal symptoms and tolerance to addictive drugs (174-176).

• Improve self-perception in social situations. It also increases enjoyment of social interactions by stimulating production of endocannabinoids (177-179).

• Increase positive personality traits such as empathy, warmth, trust, and openness (180-181).

Oxytocin clearly does a lot. 

Because of this, some doctors have started prescribing intranasal oxytocin spray to their patients to help them treat their symptoms (119). 

But you don’t necessarily need to run to your doctor and ask for a prescription. 

You can follow the 29 steps below and naturally increase your oxytocin levels yourself.

The Best Foods, Nutrients, Herbs and Supplements To Naturally Increase Oxytocin Levels in the Brain

1. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun. It can also be taken as a supplement.

Every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that oxytocin is directly activated and controlled by Vitamin D (13-14).

Some researchers also believe that autistic children have low levels of oxytocin likely because they are deficient in Vitamin D (15-16). 

Ideally, you should get your Vitamin D naturally from the sun. 

It’s especially important to make sure you get some sunlight in the morning to set your circadian rhythm. 

But most people still don’t get enough Vitamin D from the sun, and that’s why I recommend taking a Vitamin D supplement or using a Vitamin D lamp.

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12). 

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Vitamin D also naturally increases dopamine levels in the brain, and being deficient in Vitamin D can make you more anxious and more depressed. 

2. Vitamin C

Vitamin C is another easy way to optimize and increase your levels of oxytocin. 

Researchers know that Vitamin C is a cofactor in the production of oxytocin, and the synthesis of oxytocin is dependent upon Vitamin C (17-18). 

One study found that Vitamin C stimulates the secretion of oxytocin (19). 

And another study found that supplementing with a high dose of Vitamin C increases the release of oxytocin, which then increases intercourse frequency, improves mood and decreases stress (20). 

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

In addition to getting Vitamin C from fruits and vegetables, I take a supplement with some Vitamin C.

I’ve taken up to 10 grams daily, and it definitely improves my mood and reduces stress and anxiety. 

Vitamin C is included in this supplement.

3. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. 

Unfortunately, lot of people are deficient in magnesium today (36-38).

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Researchers have found that the oxytocin receptor requires magnesium to function properly, and magnesium increases the action of oxytocin at the receptor (39-42).

There are a number of things you can do to make sure you’re getting enough magnesium.

First, make sure you’re eating magnesium-rich sources of food 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 Mental Health.

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

Magnesium supplements are also a good idea if you want to produce more oxytocin.

Magnesium is included in this supplement.

Besides supporting your oxytocin levels, magnesium can also naturally increase dopamine, reduce your anxiety, and help your overcome trauma, withdrawal and addiction. 

4. Taurine

Taurine is an organic compound found in food, particularly animal products. It has a wide variety of health benefits.

It can cross the blood-brain barrier, improve mood and produces anti-anxiety effects (1-10). 

Researchers believe that one of the ways it improves mood and reduces anxiety is by naturally increasing the release of oxytocin in the brain (11).

Taurine is included in the Optimal Calm supplement. 

5. Caffeine

Researchers have found that caffeine significantly increases the release of oxytocin (21-23). 

Perhaps this is one reason why people love getting together with friends for a coffee.

Coffee usually makes me sick because I’m extremely sensitive to mold and most coffee contains high amounts of mycotoxins (toxic metabolites produced by mold). 

But some coffee doesn’t. I usually drink one cup of high-quality coffee most mornings. I can also tolerate pure caffeine tablets.

Most people can tolerate regular coffee just fine. But if coffee makes you feel terrible and jittery, it might be the quality of the coffee. Consider trying higher-quality coffee, or simply take pure caffeine, and see how you feel. You’ll likely feel better than if you consumed low-quality coffee.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

Lastly, it's also a good idea to try to consume the whole coffee fruit, instead of just the coffee bean or pure caffeine. 

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded. 

But that’s a huge problem.

Because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. 

Coffee fruit concentrate is included in the Optimal Brain supplement. 

6. Estrogen

Estrogen is the primary female sex hormone and responsible for the development and regulation of the female reproductive system.

Estrogen has been found to increase the synthesis and secretion of oxytocin. It also increases the expression of oxytocin receptors in the brain (30). 

Other studies show that even just a single dose of estradiol can significantly increase circulating oxytocin levels and reduce anxiety (31-32).

I recommend both men and women get their hormone levels checked regularly, and then optimize them with hormone replacement therapy, especially if they want to produce more oxytocin and feel their best.

Not only can replacing estrogen increase your oxytocin levels, but it can also really improve your overall quality of life.

7. Lactobacillus Reuteri

Lactobacillus reuteri is a bacterium with anti-inflammatory effects that scientists first discovered in the 1980s. 

It’s one of the most promising psychobiotics for anxiety.

Research shows that Lactobacillus reuteri significantly increases oxytocin levels in the brain through the vagus nerve (26-29). 

Lactobacillus reuteri is usually found in the human gut. However, not all humans have it, and some people simply have very low levels of it.

Therefore, you may need to supplement with it to introduce and maintain high levels of it, especially if you want to produce more oxytocin.

One study found that the absence of lactobacillus reuteri causes social deficits in animals. By adding it back in to the guts of the animals, the researchers were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans (24-25).

Lactobacillus reuteri is included in the Optimal Biotics supplement.

It's also found in breast milk, and some meat and dairy products.

8. Chamomile

You can also increase oxytocin with herbs, such as chamomile.

Chamomile is a medicinal herb that has been traditionally used for its calming and anti-inflammatory properties.

But it can also help you produce more oxytocin.

Animal studies show that chamomile contains substances that act on the same parts of the brain and nervous system as anti-anxiety drugs (47-48). 

Researchers also know that chamomile naturally increases oxytocin and lowers cortisol (49). 

9. Oleoylethanolamide (OEA)

Oleoylethanolamide (OEA) is a molecule produced in the body. It’s responsible for the feeling of being full after meals and may help with weight loss.

Multiple studies show that OEA naturally stimulates the secretion of oxytocin and increases levels of oxytocin in the brain (50-54). 

I haven’t tried it yet, but there are OEA supplements available online.

I’m going to try it and report back on how I feel. We’ll see if it helps me produce more oxytocin.  

10. Melatonin

Melatonin is a natural hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

More than one study has shown that 500 mcg of melatonin significantly increases secretion of oxytocin (33-35). 

You can find supplements with 500 mcg of melatonin online.

Or you can take this sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

Besides melatonin and sleep supplements, there are a number of other actions you can take to naturally produce more melatonin.

I 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 free online workshop that talks about how you can work with us. You can register for the workshop here.

11. Fenugreek

Fenugreek is one of the most popular herbal supplements that has been traditionally used to enhance sex drive. 

It also demonstrates antidepressant and anti-anxiety effects in animals, and naturally produces more oxytocin in humans (55-57). 

I once experimented with a fenugreek supplement and I liked the effects. It felt like I produced more oxytocin when I was taking it, but I no longer take it regularly because all my other lifestyle habits are more than enough.

Fenugreek seeds are another option. They can be eaten whole, brewed into a tea, or even made into flour and baked into a gluten-free bread.

12. Jasmine Oil (Jasminum Officinale)

Jasmine Oil is a popular essential oil derived from the Jasminum Officinale flower. 

It’s been used for hundreds of years in Asia to improve mood, manage emotional stress and anxiety, and improve sex drive and sleep.

There is lots of research that suggests that it has positive affects on the nervous system (59-62). 

And a systematic study found that aromatherapy with Jasmine Oil can increase levels of oxytocin (58). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered. Here is the Jasmine Oil that I took.

It can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser. 

13. Clary Sage Oil (Salvia sclarea)

Clary Sage Oil is a relaxing essential oil derived from the Salvia sclarea plant. 

It’s been shown to naturally relieve anxiety and depression by reducing cortisol and improving thyroid hormone levels (63-66). 

And just last year, researchers found that inhaling Clary Sage Oil increases oxytocin in women during pregnancy (67-69). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered.

Just like Jasmine Oil, it can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser.

14. Anise Seed (Pimpinella anisum)

Anise, also known as Pimpinella anisum, is a plant found in the same family as carrots, celery and parsley.

The plant produces a small white fruit called anise seed.

It’s rich in nutrients and can be used a natural remedy for a number of different health concerns.

Research shows that anise seed can increase oxytocin in pregnant women (183).

In one study, it was effective reducing symptoms of postpartum depression (184).

But it doesn’t just work in new mothers who have postpartum depression.

Another study showed that taking anise oil can decrease depressive symptoms in men and women with mild to moderate depression (185).

Anise seed can be taken by adding it to desserts and drinks.

Or you can use anise oil like they did in the depression study above.

The Best Lifestyle Habits, Therapies and Practices to Naturally Increase Oxytocin Levels in the Brain

15. Touch

Not surprisingly, there is a ton of research showing that interpersonal touch quickly increases oxytocin levels in the brain (107). 

This obviously includes kissing, cuddling, and sex. But non-sexual touch such as hugging and shaking hands increases oxytocin as well (105, 108-115).

A 10-second hug every day can help boost your immune system, fight infection, increase dopamine, reduce depression, and lessen fatigue (106). 

But Dr. Paul Zak, author of the Trust Factor, recommends much more than just one hug every day; he recommends eight hugs every day. 

So if you want to produce more oxytocin, get out there and start hugging people… just make sure it’s welcome by the other people. :)

16. Loving-Kindness Meditation

Loving-kindness meditation, or metta, is a meditation practice designed to enhance feelings of kindness and compassion for yourself and others.

While meditating, you repeat positive phrases to yourself, think positively of other people, and direct well-wishes and love towards them.

For example, you could close your eyes, simply think about a friend of family member, and repeat over and over that “they are wonderful”. Simply repeat this thought to yourself over and over, while pushing away any other negative thoughts that arise.

Researchers believe that you give yourself a boost in oxytocin when you do this and may even up-regulate oxytocin receptors (71). 

You can learn how to practice it here or through this video.

Loving-kindness meditation can also help you overcome trauma. 

17. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase oxytocin levels (76). 

Research has shown that acupuncture can affect the synthesis, release and action of several neurotransmitters and neuropeptides, including oxytocin (72). 

Animal studies have also demonstrated that acupuncture elevates oxytocin concentration in certain brain regions (73-75). 

I’m a really big fan of auricular acupuncture for producing more oxytocin. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture. 

I also use an acupuncture mat at home to relax before bed.

Acupuncture also naturally increases dopamine, stimulates the vagus nerve and increases blood flow to the brain.

18. Pets

Animals have a way of calming us, and it’s because they increase our oxytocin levels. 

Research shows that just touching your pets lowers your blood pressure and increases your oxytocin levels.

One study found that oxytocin levels increased in both humans and dogs after just five minutes of petting. This may explain the emotional bonding between humans and dogs (77). 

Even just staring into your dog’s eyes can trigger the release of oxytocin in the brain and increase your levels (78). 

So if you’re trying to maximize your oxytocin levels, you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one.

19. Massage

Research shows that massage can significantly increase oxytocin levels and reduce stress hormones (79, 83). 

This is why I personally get a massage from a registered massage therapist every couple of months. 

It’s important to note that one study found that a light massage is more effective at increasing oxytocin than a deep-tissue Swedish massage (80-82). 

So you may want to ask your massage therapist to take it easy and give you a gentle rubdown. 

20. Listen to Music and Sing

Music is actually healing and can have a calming effect on the brain by increasing oxytocin levels. 

In one study, patients who underwent open-heart surgery listened to soothing music for 30 minutes one day after their surgery. And they had significantly higher levels of oxytocin compared to those who were simply told to rest in bed (86).

Slow-tempo music has also been shown to increase both oxytocin and heart-rate variability (88). 

What’s even better is singing along with the music. 

Researchers have found that singing for 30 minutes significantly increases oxytocin levels in both amateur and professional singers, regardless of whether they enjoyed singing the song (87, 91).

Perhaps this explains why mothers often sing lullabies to their newborn babies – it may encourage bonding by increasing the release of oxytocin. 

Lastly, making music together in a group leads to a significant release in oxytocin and reduction in stress (89-90).

So if you play an instrument, put together a band and start jamming. You’ll started producing more oxytocin together! :)

21. Yoga

Yoga is a popular “mind-body” relaxation technique that increases the activity of your parasympathetic “rest and digest” nervous system.

Researchers believe it works because it increases oxytocin levels in the brain by stimulating the vagus nerve (85). 

In one study, researchers found that yoga significantly increased oxytocin levels and improved socio-occupational functioning in patients with schizophrenia. The researchers concluded that yoga should be used to manage schizophrenia because of the improvement in oxytocin levels (84). 

22. Socialize

I’ve already discussed how socializing can reduce cortisol and stimulate your vagus nerve. 

And now I’ve learned that positive social interactions can also increase oxytocin levels (93). 

Researchers have found that your brain releases more oxytocin during social contact and social bonding, and this can actually speed up healing from disease (92). 

So if you want to produce more oxytocin, my advice is to talk to people whenever you get the chance, and hang out with your friends and family as much as possible. I should probably be taking my own advice here because I’m an introvert and don’t socialize too much. 

But even just connecting through social media can increase oxytocin! It doesn’t necessarily need to be in person, although that’s definitely better.

23. Intermittent Drinking

You’ve probably heard of intermittent fasting. I’ve discussed it a lot in other articles. 

But you likely haven’t heard of intermittent drinking.

The typical mainstream advice is to drink eight glasses of water every day. 

I don’t follow that. I simply listen to my body and drink when I’m thirsty. 

And it appears that simply taking breaks from drinking water can increase oxytocin levels. 

Recent research shows that drought, and the “homeostatic disturbances” that lead to the “feeling of thirst”, activate specific oxytocin-producing parts of the brain (94-95). 

Researchers believe that “intermittent bulk drinking” could increase oxytocin signalling, recover human trust, and increase health by reducing stress and inflammation (94-95). 

If you think of it from an evolutionary perspective, this makes sense. Your ancestors likely consumed as much water as they could when they got the chance, but then went longer periods of time when they couldn’t and didn’t drink any water. 

Just like intermittent fasting, intermittent drinking doesn’t necessarily mean you drink less water throughout the day though.

You can simply drink a lot of water whenever you get thirsty. And then you stop drinking any water until you are thirsty again. 

That’s how all animals and human newborns behave. But we’ve been brainwashed to think we need to be sipping on water all the time. 

Start intermittent drinking, and your oxytocin receptors will thank you.

24. Warm and Cold Temperatures

Exposing yourself to both warm and cold temperatures can also increase oxytocin levels. 

Researchers have found that hot environments, warm temperatures and increased sweating activate specific oxytocin-producing parts of the brain (94-96). 

Giving birth in warm water has also been shown to reduce the need for doctors to give women synthetic oxytocin during labour. This suggests the warm water naturally increases oxytocin levels (186).

But it’s not just warm water and warm temperatures that increase oxytocin.

Recent research also suggests that cold exposure significantly upregulates oxytocin levels in the brain (97-100). 

So if you want to optimize your oxytocin levels, try pushing yourself outside your comfort zone and expose your body to the acute stress of extreme temperatures.

What I like to do is take a warm shower, but then finish it off with 1-2 minutes of cold. 

Cold showers also stimulate the vagus nerve. 

25. Eat (Healthy) Food

Eating food also increases oxytocin, and it’s easily accessible by anyone. 

Food activates touch receptors in your mouth, which then stimulates the release of oxytocin (102). 

And then when food reaches your gut, a hormone is released from the intestines that activates the vagus nerve, which then stimulates the release of more oxytocin in the brain (102-104). 

This is why eating makes people feel calm and satisfied, and often opens them up for social interaction, bonding and attachment.

The obvious downside to all of this is that you may be tempted to overeat unhealthy foods to stimulate the release of oxytocin, so that you feel better and less stressed. And oxytocin is one reason why you may have a hard time breaking bad eating habits. 

But don’t worry; just stick to the healthy foods included in my free grocery shopping guide and you won’t have a problem

26. Watch a Movie

Everyone loves a good movie.

And it’s probably because it increases oxytocin.

Research shows that compelling narratives cause the synthesis and release of oxytocin (101). 

And this has the power to affect our attitudes, beliefs, and behaviours (101). 

27. Give Someone A Gift

Everyone loves receiving a gift.

But it turns out that giving someone a gift benefits you, the gift-giver, as well.

Studies show that receiving and giving gifts increasing oxytocin levels in the brain.

28. Hypnosis

Hypnosis - also known as hypnotherapy or hypnotic suggestion - is a trance-like state.

When you’re in this state, you have heightened focus and concentration, and reduced peripheral awareness.

You’ll also have an enhanced capacity to respond to suggestion.

Hypnosis is usually done with the help of a therapist using verbal repetition and mental images.

Researchers believe that the benefits of hypnosis may be due to its oxytocin-increasing effects (182).

29. Volunteer

Volunteering is another excellent way to boost your own oxytocin.

A study published in the journal Hormones and Behavior found that charitable behaviour reduces stress and improves health by increasing oxytocin levels (187).

So get out there and volunteer at your local food bank already!

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

Connect with me

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The 32 Best Ways to Increase GDNF

Glial cell line-derived neurotrophic factor (GDNF) is a protein that’s critical for optimal brain function and mental health. 

It plays an important role in the survival and growth of certain types of neurons in the brain and nervous system. 

For example, it supports the growth and survival of dopamine neurons, which are critical for movement and cognitive function.

As a result, low levels of GDNF have been associated with several neurological disorders, including Parkinson's disease and depression.

But luckily, there are numerous ways for you to increase your GDNF levels. 

This article shares the 32 best ways to increase GDNF. 

The article includes five main sections: 

• The benefits of increasing GDNF and how it affects your brain

• The medical conditions and symptoms associated with low GDNF levels 

• The best lifestyle habits, therapies and practices to increase GDNF levels in the brain

• The best foods and nutrients you should eat to raise GDNF

• And the best herbs and natural supplements for boosting GDNF 

Continue reading to learn more and discover how you can naturally improve your GDNF levels

The Benefits of Increasing GDNF and How It Affects Your Brain

GDNF (glial cell line-derived neurotrophic factor) is a protein that plays an essential role in the development and survival of dopaminergic neurons in the central and peripheral nervous systems. 

It acts by binding to specific receptors on the surface of cells, including neurons, and activating intracellular signaling pathways that promote cell survival, differentiation, and growth.

In the brain, GDNF is primarily found in the striatum, substantia nigra, and the cortex, which are regions of the brain associated with motor control, reward, and cognition. 

Studies suggest that GDNF can modulate synaptic plasticity, which is the ability of brain cells to change the strength and structure of their connections in response to new experiences (98-101).

Overall, the exact mechanisms by which GDNF affects the brain are still being investigated, but it is very clear that this protein plays a critical role in neuronal survival, function, and plasticity.

As a result, increasing levels of GDNF can have several potential benefits for brain function and mental health, including:

Neuroprotection: GDNF has been shown to protect neurons against damage, degeneration and death. Increasing GDNF could have potential therapeutic implications, and possibly slow down or prevent the progression of neurodegenerative disorders like Parkinson's disease, Alzheimer's disease, and amyotrophic lateral sclerosis (102-106).

Improved motor function: GDNF has been linked to improved motor function in animal studies, suggesting that it could be used to treat motor disorders and improve motor function in individuals with Parkinson's disease and Huntington's disease (107-111).

Pain relief: Studies have suggested that GDNF could have analgesic (pain-relieving) effects, potentially providing pain relief for chronic pain conditions. (112-116).

Improved cognition: Animal studies have shown that GDNF can enhance cognitive function, suggesting it could improve learning, memory, and cognitive function in humans as well. As a result, increasing GDNF levels may help to support cognitive performance and prevent cognitive decline, and even be a therapeutic target for cognitive impairments like Alzheimer's disease (117-119).

Enhanced neuronal growth and development: GDNF has been shown to promote the growth and differentiation of new neurons in the brain, suggesting it could have potential benefits for neurological disorders that involve impaired neuronal development, like autism spectrum disorder (120-122).

Neuronal repair: Increasing GDNF levels could also potentially enhance the brain's ability to repair itself following injury or damage. GDNF has been shown to promote the growth and repair of neurons, helping to replace damaged or lost neurons. This could potentially be beneficial in conditions where neurons are lost or damaged, such as in stroke or traumatic brain injury (123-125).

Anti-inflammatory effects: GDNF has been shown to have anti-inflammatory effects in the brain (126-128).

Protection against ischemia: GDNF has been shown to protect against ischemia, which is a lack of blood flow to tissues or organs, including the brain. This could have therapeutic implications for conditions like stroke (129-131).

Protection against oxidative stress: GDNF has been shown to protect against oxidative stress, which is a key factor in the development of several diseases, including Alzheimer's disease and Parkinson's disease. (132-134).

Reduced anxiety and depression: GDNF has been found to have anxiolytic and antidepressant effects in preclinical studies, indicating its potential as a treatment for mood disorders. (135-136).

Conditions and Symptoms Associated with Low GDNF Levels

Research shows that low levels of GDNF have been associated withseveral brain and mental health conditions and symptoms, including:

Parkinson's disease: Parkinson's disease is a progressive neurodegenerative disorder that affects movement. Low levels of GDNF have been found in the brains of individuals with Parkinson's disease, and research has suggested that increasing GDNF levels may have therapeutic potential for the treatment of the disease (5-6).

Alzheimer's disease: Alzheimer's disease is a progressive neurodegenerative disorder that affects memory and cognitive function. Low levels of GDNF have been found in the brains of individuals with Alzheimer's disease, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (7). 

Depression: Low levels of GDNF have been found in individuals with depression, and some studies have suggested that GDNF may have antidepressant effects (8-11).

Chronic Pain and Fibromyalgia: Chronic pain is a persistent pain that lasts for weeks, months, or even years. Fibromyalgia is a chronic pain disorder that affects the muscles and soft tissues. Low levels of GDNF have been found in individuals with chronic pain and fibromyalgia, and some studies have suggested that GDNF may have analgesic (pain-relieving) effects (81-82). 

Eating disorders: Eating disorders are a group of mental health conditions that are characterized by abnormal eating habits and behaviors. Low levels of GDNF have been found in individuals with eating disorders, and some studies have suggested that GDNF may be involved in the regulation of food intake and body weight (83-84). 

Amyotrophic Lateral Sclerosis (ALS): ALS is a progressive neurodegenerative disease that affects the nerve cells responsible for controlling voluntary muscle movement. Low levels of GDNF have been found in individuals with ALS, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (85). 

Multiple Sclerosis (MS): MS is a chronic autoimmune disease that affects the central nervous system. Low levels of GDNF have been found in individuals with MS, and some studies have suggested that GDNF may have neuroprotective effects that could potentially slow the progression of the disease (86-87). 

Schizophrenia: Schizophrenia is a severe mental disorder that affects how a person thinks, feels, and behaves. Low levels of GDNF have been found in individuals with schizophrenia, and some studies have suggested that GDNF may be involved in the regulation of dopamine, a neurotransmitter that is implicated in the development of the disorder (88-89). 

Huntington's disease: Huntington's disease is a genetic disorder that causes progressive brain damage, leading to motor, cognitive, and psychiatric symptoms. Low levels of GDNF have been found in individuals with Huntington's disease, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the disease (90-91). 

Addiction: Low levels of GDNF have been found in individuals with drug and alcohol addiction, and some studies have suggested that GDNF may be involved in the regulation of reward pathways in the brain, which could potentially contribute to the development of addiction (92). 

Tinnitus: Tinnitus is a condition that causes ringing or other sounds in the ears, often associated with hearing loss. Low levels of GDNF have been found in individuals with tinnitus, and some studies have suggested that GDNF may have therapeutic potential for the treatment of the condition (93-94). 

Epilepsy: Epilepsy is a neurological disorder that causes seizures. Low levels of GDNF have been found in individuals with epilepsy, and some studies have suggested that GDNF may have anticonvulsant effects that could potentially reduce the frequency and severity of seizures (95-97). 

Perhaps you struggle with one of these conditions or symptoms. 

The good news is that you’re not powerless.

You can do something about it. 

You have the power to increase your GDNF levels and improve your brain function and mental health. 

All you need to do is implement some of the strategies below. 

Many of these methods have been helpful to me over the years.

And they can help you too. 

Let’s jump into them.

The Best Lifestyle Habits, Therapies and Practices to Increase GDNF Levels in the Brain

1. Exercise

Regular exercise has been found to increase GDNF levels in the brain.

In a study published in the Journal of Neuroscience, researchers found that voluntary wheel running increased GDNF levels in the hippocampus, a region of the brain important for learning and memory (1). 

Another study found that treadmill running increased GDNF levels in the substantia nigra, a region of the brain affected in Parkinson's disease (2). 

And in a study published in the journal Neurobiology of Learning and Memory, researchers found that voluntary running on a wheel increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (4). 

Both aerobic and resistance exercise are effective at increasing GDNF in the brain and spinal cord, but research has shown that high-intensity aerobic exercise is most effective at stimulating the production of GDNF (3).

Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.

So not surprisingly, 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.

2. Intermittent Fasting

Intermittent fasting, which involves alternating between periods of fasting and eating, may be an effective way to increase GDNF levels.

Fasting allows your digestive system to take a break and triggers the release of hormones and neurotransmitters, including GDNF.

Studies have shown that intermittent fasting can increase GDNF levels in the brain.

A study published in the journal Experimental Gerontology found that alternate-day fasting increased GDNF levels in the hippocampus (12). 

Other studies have shown that intermittent fasting increases GDNF levels in the striatum, hippocampus and cortex (13). 

And then a study published in the journal Brain Research found that intermittent fasting increased GDNF levels in the hippocampus and that this increase was associated with improved cognitive function (14). 

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.

3. Heat Shock Proteins

Heat shock proteins (HSPs) are a group of proteins that are produced in response to stress, such as heat stress (sauna) or exercise.

HSPs have been found to increase GDNF levels in the brain.

In one study, researchers found that treatment with HSP70 increased GDNF expression (29). 

Another study showed that treatment with HSP90 increased GDNF expression in neurons (30). 

And then further research found that treatment with HSP70 increased GDNF levels in the hippocampus (31).

Using a sauna regularly is one way to increase your body’s production of heat shock proteins.

Once you 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 post to learn more about saunas and the 13 ways they can improve your brain function and mental health.

4. Acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate various physiological processes. 

There is some research suggesting that acupuncture increases GDNF levels.

One study published found that electro-acupuncture treatment increases GDNF levels in the spinal cord of rats with sciatic nerve injury (32). 

Another study published in the journal Acupuncture in Medicine found that acupuncture treatment increased GDNF levels in the brain and spinal cord of rats with Parkinson's disease (33). 

Researchers have also found that acupuncture treatment increases GDNF levels in the striatum and substantia nigra of rats with Parkinson's disease (34). 

I’m personally a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into the ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weaning off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.  

At the end of each appointment, my practitioner would secure small black seeds on my ear.  

In my experience, ear acupuncture is more effective than regular acupuncture.  

I also sometimes lay on an acupuncture mat at home to relax before bed.

5. Caloric Restriction

Caloric restriction has been shown to increase GDNF levels in various studies.

A study published in the journal Brain Research Bulletin found that caloric restriction increased GDNF levels in the striatum of mice (35). 

Researchers have also found that caloric restriction increases GDNF levels in the hippocampus, striatum and cortex of rats (36-37). 

I typically don’t recommend restricting calories too much because it can add too much stress on the body, which can ultimately end up making chronic illness worse in the long run. Intermittent fasting is preferably over restricting calories.

6. Low-level Laser Therapy (LLLT)

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.  

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

Researchers have investigated the effects of low-level laser therapy (LLLT) on GDNF levels in a rat model of Parkinson's disease. 

The researchers found that treatment with LLLT increased GDNF levels in the striatum, a brain region involved in motor function, and improved motor function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (55). 

In another study, researchers looked at the effects of LLLT on GDNF levels in the hippocampus, a brain region involved in learning and memory, in a rat model of Alzheimer's disease. The researchers found that treatment with LLLT increased GDNF levels in the hippocampus and improved cognitive function in these rats. The researchers suggested that the neuroprotective effects of LLLT may be mediated, at least in part, by the upregulation of GDNF (56). 

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 have experienced incredible benefits from doing this. 

You can also use this smaller and more convenient device and shine it on your forehead. 

You can also use 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.

7. Meditation

Meditation is a practice that involves training the mind to focus and achieve a state of relaxation and heightened awareness. 

It has been shown to have a variety of benefits for physical and mental health, including reducing stress, anxiety, and depression, improving focus and concentration, and increasing feelings of well-being.

Some studies suggest that regular meditation practice is associated with higher GDNF levels in the brain (58). 

Researchers found that a six-week meditation program was associated with increased GDNF levels in the blood of participants with chronic pain (57). 

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

I 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.

8. Yoga

Yoga is a mind-body practice that involves physical postures, breathing exercises, and meditation. Yoga can help reduce stress and promote neuroplasticity.

Some studies have shown that yoga can increase GDNF levels in human subjects. 

In one study, researchers found that practicing yoga was associated with increased GDNF levels in healthy individuals. 

The study involved 24 healthy adults who practiced yoga for one hour per day, five days per week, for six weeks. Blood samples were collected before and after the intervention, and GDNF levels were measured.

The study found that practicing yoga was associated with a significant increase in GDNF levels compared to baseline. The authors of the study suggest that the increase in GDNF levels may be related to the physical and mental benefits of yoga, such as increased physical activity, reduced stress, and improved mood (59). 

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

9. Transcranial Magnetic Stimulation

Transcranial magnetic stimulation (TMS) is a non-invasive brain stimulation technique that uses a magnetic field to stimulate nerve cells in the brain. 

Some studies suggest that TMS increases GDNF levels in the brain.

In one study, researchers found that TMS was associated with increased GDNF levels in the brains of rats. The study involved exposing rats to TMS for 10 minutes per day, five days per week, for four weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (60). 

Another study found that TMS was associated with increased GDNF levels in the brains of mice. The study involved exposing mice to TMS for 20 minutes per day, five days per week, for three weeks. The researchers found that TMS was associated with a significant increase in GDNF levels in the mice's brains compared to a control group (61). 

I don’t have any personal experience with TMS. I investigated it but never ended up doing it myself and never ended up needing it. It can sometimes help people who have treatment resistant depression. But I think it should be a last resort and other alternatives should be explored first.

10. Massage

Massage therapy is a manual therapy that involves the manipulation of soft tissues. 

Some studies have shown that massage therapy can increase GDNF levels in human subjects.

For example, a study found that massage therapy increased GDNF levels in the saliva of healthy adults. The study involved administering a 15-minute massage to the participants and collecting saliva samples before and after the massage. The researchers found that GDNF levels in the saliva were significantly higher after the massage compared to before the massage (66). 

Another study published in the journal Brain Research Bulletin found that massage therapy increased GDNF levels in the blood of rats. The study involved administering a 10-minute massage to the rats and measuring GDNF levels in the rats' blood. The researchers found that massage therapy was associated with a significant increase in GDNF levels in the rats' blood compared to a control group (67). 

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

Massage also reduces cortisol, increases dopamine and oxytocin, and stimulates the vagus nerve.

11. Deep Sleep

Deep sleep can help promote neuroplasticity and supports the growth and survival of neurons. 

Getting adequate sleep has also been shown to increase GDNF levels in animal models and some human studies. 

For example, a study published in the Journal of Sleep Research found that sleep deprivation was associated with lower levels of GDNF in the blood of healthy adults. 

The study involved measuring GDNF levels in the blood of participants after they had either a full night's sleep or a night of total sleep deprivation. The researchers found that GDNF levels were significantly lower after the night of sleep deprivation compared to the full night's sleep (70). 

Another study published in the journal Neurology found that poor sleep quality was associated with lower levels of GDNF in the cerebrospinal fluid of older adults. 

The study involved measuring GDNF levels in the cerebrospinal fluid of older adults who reported poor sleep quality or good sleep quality. The researchers found that GDNF levels were significantly lower in the cerebrospinal fluid of older adults who reported poor sleep quality compared to those who reported good sleep quality (71). 

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

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 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.

12. Music Therapy

Music therapy is a technique that involves the use of music to improve physical and emotional health. 

Some studies have shown that music therapy can increase GDNF levels in humans.

For example, a study published in the journal Brain Sciences found that listening to music for 30 minutes was associated with a significant increase in GDNF levels in the blood of healthy adults. 

The study involved measuring GDNF levels in the blood of participants before and after they listened to music for 30 minutes. The researchers found that GDNF levels were significantly higher after listening to music compared to before (72). 

Another study found that a music therapy intervention was associated with higher GDNF levels in the saliva of patients with Parkinson's disease. 

The study involved a 10-week music therapy intervention in which patients listened to music and engaged in other musical activities. The researchers found that GDNF levels in the saliva of patients were significantly higher after the intervention compared to before (73). 

It’s even more effective when you’re learning or listening to music that you really enjoy.

I previously wrote about how music can also naturally reduce cortisol, increase dopamine and oxytocin, and help treat OCD. 

13. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies.

Studies suggest that CBT can have a positive impact on GDNF levels.

For example, a study published in the Journal of Clinical Psychology found that CBT was associated with an increase in GDNF levels in patients with major depressive disorder.

The study involved measuring GDNF levels in the blood of patients before and after they received 16 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (74). 

Another study published in the journal Psychiatry Research found that CBT was associated with higher GDNF levels in patients with social anxiety.

The study involved measuring GDNF levels in the blood of patients before and after they received 12 weeks of CBT. The researchers found that GDNF levels were significantly higher after CBT compared to before (75). 

I personally never found CBT helpful for my mental health issues but other people do. 

14. Cold Exposure

Cold exposure, such as cold showers or immersion in cold water, has been shown to increase GDNF levels in animal models and some human studies. 

For example, researchers found that cold water immersion was associated with an increase in GDNF levels in healthy volunteers. 

The study involved immersing the participants in cold water for 20 seconds, followed by a 10-second break, for a total of 10 cycles. The researchers found that GDNF levels were significantly higher after cold water immersion compared to before (76). 

Another study found that repeated cold exposure was associated with higher GDNF levels in the brains of rats. 

The study involved exposing the rats to cold temperatures for 1 hour per day for 5 days. The researchers found that GDNF levels were significantly higher in the brains of the rats that were exposed to cold temperatures compared to the control group (77). 

Cold exposure can help reduce inflammation and promote blood flow, which may indirectly increase GDNF levels as well. 

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.

15. Neurofeedback

Neurofeedback is a technique that involves the use of electronic sensors to monitor brain activity and provide feedback to the individual. 

Some studies have shown that neurofeedback can increase GDNF levels in humans. 

For example, researchers found that neurofeedback training was associated with an increase in GDNF levels in healthy participants. The study involved training the participants using a specific neurofeedback protocol designed to increase alpha activity in the brain. The researchers found that GDNF levels were significantly higher in the participants who received neurofeedback training compared to a control group (78). 

Personally, neurofeedback was one of the most impactful actions I took to overcome severe anxiety. 

It works at a deep subconscious level, breaking the cycle of chronic anxiety.  

It shifts you into a natural, healthier state of mind.  

If you want to try neurofeedback, it’s best to work with a qualified neurofeedback practitioner.  

If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

I also sometimes recommend the Muse headband. It’s a decent substitute to real neurofeedback and gives you real-time feedback on your brain waves while you meditate. 

I previously wrote about the Muse headband here, and you can get it through the Muse website. But keep in mind that it’s definitely not as good as clinical neurofeedback.

16. Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy (HBOT) is a medical treatment that involves breathing pure oxygen in a pressurized environment. 

It can enhance healing and recovery after injury to the central nervous system.

Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.

This leads to oxygen being carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas that need to heal.

Researchers have investigated the effects of HBOT on GDNF levels in patients with acute ischemic stroke. The study found that HBOT led to a significant increase in GDNF levels in the patients' blood serum, suggesting that HBOT may have neuroprotective effects in stroke patients by increasing GDNF levels (80). 

Another study looked at the effects of HBOT on GDNF levels in rats with traumatic brain injury. The study found that HBOT significantly increased GDNF levels in the rats' brains, suggesting that HBOT may have neuroprotective effects by increasing GDNF levels (79). 

You’ll need to find a qualified practitioner or clinic in your area that provides this treatment.

The Best Foods and Nutrients to Increase GDNF Levels in the Brain

17. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain.

They are essential, meaning your body cannot create them and you have to get them from food or supplements.

Omega-3s fatty acids are found in fish oil, and making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system. 

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.

Research also shows that they increase GDNF levels in the brain, which may contribute to their neuroprotective effects.

A study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and striatum (15). 

Another study published in the journal Neuroscience Letters found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and cortex, and that this increase was associated with improved cognitive function (16). 

And then a study published in the journal PLoS One found that treatment with omega-3 fatty acids increased GDNF levels in the hippocampus and improved cognitive function (17). 

Omega-3 fatty acids are found in cold water fish such as salmon, black cod, sablefish, sardines and herring. 

Unfortunately, most people don't consume enough of these foods.

So supplementing with krill oil should be considered. 

Krill oil is a special kind of fish oil that readily crosses the blood-brain barrier. I’ve tried tons of fish oil supplements, and I recommend krill oil over all the others.

18. Lithium

Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms. 

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate can be safely supplemented to improve your brain health and increase GDNF levels in the brain. 

In fact, it is believed that the neuroprotective effects of lithium in certain neurodegenerative diseases such as Parkinson's and Alzheimer's may be due in part to its ability to increase GDNF levels.

One study found that treatment with lithium increased GDNF levels in the hippocampus of rats (24). 

Another study found that chronic treatment with lithium increased GDNF levels in the prefrontal cortex and hippocampus (25). 

I used to take lithium orotate. I don’t take it anymore because I don’t need it, but I remember it making me feel calm and stable. 

19. Blueberries

If you want to improve your cognitive performance, eating lots of fruits and vegetables is definitely something you’ll want to do regularly.  

Blueberries are particularly potent because they are so rich in anthocyanins.

Anthocyanins have been found to increase GDNF levels in the brain and improve cognitive function.

One study found that anthocyanin-rich extracts from blueberries, blackberries, and raspberries increased GDNF levels in astrocytes and in the hippocampus (28). 

Researchers have also found that supplementation with blueberry extract improves spatial memory and increased the expression of genes related to neuroplasticity, including GDNF (26). 

Another study showed that supplementation with blueberry powder improved cognitive function in older adults and increased the activation of brain regions involved in cognitive processing, including the prefrontal cortex, which has been shown to be affected by GDNF (27). 

If you eat blueberries, make sure they are wild because they are richer in polyphenols.  

I buy wild blueberries every time I go grocery shopping. 

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

I try to eat one cup of them every day to support my brain health.  

Alternatively, you can take a blueberry extract.

In fact, most researchers use a concentrated blueberry extract instead of actual blueberries when they study the beneficial health effects of blueberries. 

It’s actually less expensive in the long run to take an extract than eat blueberries every day, but I just prefer to eat actual blueberries. It’s more enjoyable.  

You can also drink blueberry juice if you want. There is research showing that blueberry juice improves cognitive function in the elderly. 

Besides increasing GDNF, wild blueberries also improve brain health by increasing acetylcholine, increasing BDNF, and improving brain blood flow.

20. Green Tea (EGCG)

There have been several studies investigating the potential neuroprotective effects of green tea and its active polyphenols, including epigallocatechin gallate (EGCG), on the brain. 

It has been suggested that green tea consumption increases GDNF levels.

One study published in the journal Nutrients found that treatment with epigallocatechin gallate (EGCG) increased GDNF levels in the hippocampus of rats with traumatic brain injury (38). 

Another study published in the journal Brain Research found that treatment with green tea extract increased GDNF levels in the hippocampus of rats with chronic cerebral hypoperfusion (39).

Researchers have also found that treatment with EGCG increases the levels of GDNF in neurons, suggesting that green tea consumption may have neuroprotective effects by promoting the production of GDNF (40). 

Lastly, a study published in the Journal of Nutritional Biochemistry in 2013 investigated the effects of green tea extract on GDNF levels in the brains of mice with Parkinson's disease. The researchers found that treatment with green tea extract increased GDNF levels in the brains of these mice. It also improved their motor function and reduced oxidative stress (41). 

It's worth noting that these studies used either green tea extract or EGCG rather than regular green tea, and the effects on GDNF levels may differ depending on the specific dose and form of green tea consumed.

It’s also important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.  

That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.  

But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.  

So you could supplement with large dosages of concentrated EGCG and see some benefits.  

But you'd be damaging your liver at the same time.  

Not good.  

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?  

You take it with Vitamin C.  

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C. 

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.  

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).  

21. Zinc

Zinc is an essential mineral that is involved in many physiological processes in the body, including brain function. 

There is some research suggesting that zinc may play a role in regulating the levels of GDNF in the brain.

Researchers have investigated the effects of zinc deficiency on GDNF levels in the brains of rats. The researchers found that zinc deficiency led to a decrease in GDNF levels in the striatum, a brain region involved in motor function, and that this decrease was associated with impaired motor coordination (42). 

Another study looked at the effects of zinc supplementation on GDNF levels in the brains of rats with spinal cord injury. The researchers found that zinc supplementation increased the levels of GDNF in the spinal cord and improved motor function in these rats (43). 

I created the Optimal Zinc supplement so that my readers and followers make sure their zinc levels are optimal. I created it because I want to give my readers and followers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients  and co-factors that increase the absorption of zinc.  

Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc.

Some of the best foods to optimize your zinc levels include:

• Oysters

• Grass-fed beef

• Pumpkin seeds

• Cashews

• Mushrooms

• Spinach

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

22. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

But most people still don’t get enough Vitamin D from the sun. 

Researchers believe that 50% of people are at risk of Vitamin D deficiency.

And low vitamin D levels have been associated with lower GDNF levels. 

But there is some research suggesting that vitamin D supplementation may be able to increase the levels of GDNF in the brain.

A study published in the Journal of Clinical Neuroscience in 2012 investigated the relationship between vitamin D levels and GDNF levels in the blood of patients with Parkinson's disease. 

The researchers found that patients with higher vitamin D levels had higher GDNF levels in their blood, suggesting a positive correlation between vitamin D and GDNF (48). 

Researchers also investigated the effects of vitamin D supplementation on GDNF levels in the brains of rats with Parkinson's disease. 

The researchers found that treatment with vitamin D increased the levels of GDNF in the substantia nigra, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (46). 

Another study looked at the effects of vitamin D supplementation on GDNF levels in the brains of rats with cerebral ischemia-reperfusion injury. 

The researchers found that treatment with vitamin D increased the levels of GDNF in the brain and improved neurological function in these rats (47). 

Sun exposure, foods, and supplements can help you maintain healthy vitamin D levels.

At the very least, you should take a Vitamin D supplement 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.

The Best Herbs and Natural Supplements to Increase GDNF Levels in the Brain

23. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.  

It’s one of my favourite natural compounds for the brain.

It has been found to increase GDNF levels in the brain and protect against neurodegeneration.

A study found that curcumin increased GDNF levels in the brain of mice with a genetic predisposition to Alzheimer's disease. The study also found that curcumin improved cognitive function and reduced amyloid plaque buildup in the brain (18). 

Another study found that curcumin increased GDNF levels in the striatum of rats with Parkinson's disease. The study also found that curcumin improved motor function and protected against dopaminergic neuron loss (19). 

And a study published in the journal Behavioural Brain Research found that curcumin increased GDNF levels in the hippocampus and cortex of rats and that this increase was associated with improved cognitive function (20). 

Curcumin is included in the Optimal Energy supplement. 

Since curcumin is a fat soluble, it should be taken with a fatty meal.

24. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound.

Many people know that it’s 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 increase BDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

But it has also been found to protect against neurodegeneration by increasing GDNF levels in the brain.

Researchers found that resveratrol supplementation increased GDNF levels in the striatum of rats with Parkinson's disease, and that this increase was associated with improved motor function (21). 

Another study published in the Journal of Medicinal Food found that resveratrol supplementation increased GDNF levels in the hippocampus and cortex of rats, and that this increase was associated with improved cognitive function (22). 

Research also shows that resveratrol treatment increases GDNF levels in the hippocampus of rats, and that this increase was associated with reduced anxiety-like behavior (23). 

To consume enough resveratrol to increase GDNF, you’ll need to supplement with it.

Resveratrol is included in this supplement.

25. Creatine

Creatine is a naturally occurring amino acid that is involved in energy metabolism in the body. 

It’s found in some foods, particularly meat, eggs, and fish.

But it’s also available as a supplement. 

Athletes, bodybuilders, wrestlers, sprinters often take extra creatine to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly. 

There is also some research suggesting that creatine supplementation can increase the levels of GDNF.

In one study, researchers investigated the effects of creatine supplementation on GDNF levels in the brains of rats. 

The researchers found that creatine supplementation increased the levels of GDNF in the striatum, a brain region involved in motor function, and that this increase was associated with improved motor function in these rats (44). 

Another study looked at the effects of creatine supplementation on GDNF levels in the brains of mice with Parkinson's disease. 

The researchers found that creatine supplementation increased the levels of GDNF in the brains of these mice, as well as improved their motor function and reduced neurodegeneration (45). 

I don’t take it anymore, but creatine used to give me mental energy when I took it years ago.

26. Bacopa

Bacopa monnieri is a nootropic and medicinal herb used in traditional Ayurvedic medicine to enhance cognition.

In one study, researchers have investigated the effects of a standardized extract of Bacopa monnieri on GDNF levels in the brains.

The researchers found that treatment with Bacopa monnieri extract increased GDNF levels in the hippocampus, a brain region involved in learning and memory. 

The study also found that the extract improved cognitive function, suggesting a potential therapeutic benefit of Bacopa monnieri for cognitive disorders (49). 

Besides improving memory and cognition, I have found that bacopa is very relaxing and good at reducing anxiety and stress. 

So it’s a good option if you’re looking for something to increase GDNF and relieve anxiety at the same time.  

27. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits. 

It’s another one of my favourite nootropic supplements for brain health because it reduces inflammation and has antioxidant effects. 

Researchers have investigated the effects of an extract of Lion's Mane Mushroom on GDNF levels in the brains of mice with Alzheimer's disease.

The researchers found that treatment with the Lion's Mane Mushroom extract increased GDNF levels in the hippocampus and cortex, two brain regions involved in learning and memory. 

The study also found that the extract improved cognitive function and reduced amyloid plaque deposition in these mice, suggesting a potential therapeutic benefit of Lion's Mane Mushroom for cognitive disorders (50). 

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.  

28. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. 

It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

It is typically used to inhibit stress and anxiety, but it also affects cognitive function, energy levels, well-being and sleep quality.

Researchers have investigated the effects of Ashwagandha extract on GDNF levels in the brains of rats with Parkinson's disease. 

The researchers found that treatment with Ashwagandha extract increased GDNF levels in the brains of these rats, suggesting a potential neuroprotective effect (51). 

Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off psychiatric medications.

29. N-Acetyl-Cysteine

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.  

It’s also the precursor to glutathione, your body’s master antioxidant.  

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.  

But supplementing with NAC can increase and normalize your cysteine and glutathione levels, and this can combat and reduce oxidative stress in your brain.

In one study, researchers investigated the effects of NAC on GDNF levels in the brains of rats with ischemic stroke. The researchers found that treatment with NAC increased GDNF levels in the brains of these rats, improved their motor function and reduced their brain damage (52). 

Another study looked at the effects of NAC on motor function and dopamine neuron survival in a rat model of Parkinson's disease. 

The researchers found that NAC improved motor function and dopamine neuron survival in these rats, and that this was associated with increased levels of GDNF in the striatum, a brain region involved in motor function (54). 

On the other hand, another study investigated the effects of NAC on GDNF levels in the brains of mice with Parkinson's disease. 

The researchers found that treatment with NAC did not increase GDNF levels in the brains of these mice, but did improve motor function and reduce oxidative stress (53). 

These conflicting findings suggest that the effects of NAC on GDNF levels may vary depending on the specific context and type of neurological condition.

So while there is some preliminary research suggesting that NAC may increase GDNF levels in certain contexts, more research is needed to determine the specific mechanisms underlying these effects and to determine whether NAC has consistent effects on GDNF levels across different neurological conditions.

If you are interested in trying NAC, it is included in the Optimal Antiox supplement. 

Be sure to read this article all about the benefits of NAC.

30. Testosterone

Testosterone is a hormone that is primarily produced in the testicles in men and in the ovaries and adrenal glands in women. 

Studies suggest that testosterone can increase GDNF levels in the body.

Researchers found that testosterone increased GDNF levels in the brains of rats. The study involved exposing rats to testosterone for six days and measuring GDNF levels in the rats' brains. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (62). 

Another study found that testosterone increased GDNF levels in the testes of rats. The study involved exposing rats to testosterone for seven days and measuring GDNF levels in the rats' testes. The researchers found that testosterone was associated with a significant increase in GDNF levels in the rats' testes compared to a control group (63). 

When I was living in a moldy home, I suffered multiple concussions and doctors placed me on antidepressants. 

As a result, my testosterone plummeted. 

I was put on testosterone replacement therapy for almost one year to get my levels back to normal. And over that time, I saw a huge increase in my brain and mental health.

That's why it's so important to check your testosterone level regularly. Make sure you check both total testosterone and free testosterone. 

You can test your total and free levels here.

31. Estrogen

Estrogen is a hormone that is primarily produced in the ovaries in women and in smaller amounts in the testicles and adrenal glands in men. 

There is some evidence to suggest that estrogen has an effect on GDNF levels in the body.

For example, a study published in the journal BMC Neuroscience found that estrogen increased GDNF levels in the brains of rats. The study involved exposing rats to estrogen for four days and measuring GDNF levels in the rats' brains. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (64). 

Another study published in the journal Hormones and Behavior found that estrogen increased GDNF levels in the hippocampus of rats. The study involved exposing rats to estrogen for seven days and measuring GDNF levels in the rats' hippocampi. The researchers found that estrogen was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (65). 

I recommend both men and women get their hormone levels checked regularly, and then optimize them if they want to optimize their brain function and feel their best.  

You can check your estrogen levels here.

32. Ginseng

Ginseng is a popular herbal supplement that has been used for centuries in traditional medicine. 

There is some evidence suggesting that ginseng can have an effect on GDNF levels in the body.

For example, researchers found that ginseng increased GDNF levels in the brains of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' brains. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' brains compared to a control group (68). 

Another study found that ginseng increased GDNF levels in the hippocampus of rats. The study involved exposing rats to ginseng for 14 days and measuring GDNF levels in the rats' hippocampi. The researchers found that ginseng was associated with a significant increase in GDNF levels in the rats' hippocampi compared to a control group (69). 

Ginseng is one of my favourite herbal supplements for brain function and depression.

The best form of ginseng that I have personally benefited the most from is American Ginseng (Panax quinquefolius).

Years ago, I found that it improved my memory and cleared brain fog quite quickly. But I no longer need to take it.

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Live Optimally, 

Jordan Fallis 

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The 28 Best Natural Supplements Proven to Reduce Anxiety and Stress

Research shows that most people prefer to take over-the-counter natural remedies to treat their anxiety instead of medication.

Perhaps you’re struggling with generalized anxiety, social anxiety, panic attacks, post-traumatic stress, OCD or a phobia…

The good news is that there are many natural supplements that can bring you relief and ease your chronic stress and anxiety.

And they are safe and don’t cause adverse side effects like anti-anxiety medicine.

This article lists the best natural supplements that are proven to reduce anxiety and stress.

These solutions are evidence-based and backed by research.

They have worked for me and for many other people.

It starts off with my top 10 personal favourites.

And then offers 18 other great options.

My Top 10 Favourite Supplements to Reduce Anxiety and Stress

1. Theanine

Theanine is a unique amino acid found in tea. It has a number of mental health benefits.

It’s known to produce a calming effect on the brain by crossing the blood-brain barrier and increasing the production of GABA, serotonin and dopamine in the brain. Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness (72-75).

Researchers have found that theanine supplements significantly reduce stress and anxiety, lower heart rate, and increase mental relaxation (77-81, 83).

Studies have also shown that theanine increases alpha brain waves and deactivates the sympathetic “fight or flight” nervous system (76, 82).

And animal research shows that it reduces “circulating biomarkers of stress” in rats (84-85).

I sometimes take theanine alongside my morning coffee. It improves mood, helps with focus and cancels out the jitters of caffeine. It’s sort of like meditation in a pill.

This anti-anxiety supplement contains theanine, along with several natural compounds that have helped me manage my anxiety over the years.

2. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

It’s absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Nine different studies have found that magnesium supplements can reduce anxiety in humans and improve anxiety-related disorders (96-100).

And they start reducing anxiety quickly, often within one week (101).

Plenty of researchers have also found that magnesium has a relaxing effect in animals by calming the hypothalamic-pituitary adrenal (HPA) axis and activating GABA receptors. These are the same receptors activated by anti-anxiety medication (102-107).

Magnesium is included in this supplement.

3. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

A systematic review concluded that ashwagandha significantly reduces symptoms of stress and anxiety and is likely useful in the treatment of anxiety disorders (11).

In fact, two studies found that ashwagandha worked better than medication and psychotherapy at treating and reducing anxiety (12, 17, 19).

And other researchers have found that it reduces anxiety, decreases perceived stress, and improves the quality of life of people with anxiety disorders (13-16, 18).

Animal research also shows that ashwagandha causes anti-anxiety effects, reduces OCD-like behaviour and improves stress tolerance in rats (20-25).

So it’s a pretty amazing herb for anxiety.

But how does it work?

By increasing serotonin and GABA in the brain, and lowering cortisol levels by 25 per cent (26-29).

Ashwagandha is one of the herbs I took to help myself get off psychiatric medications.

That’s why it’s included in the Optimal Calm supplement.

4. Zinc

Zinc is an essential mineral for mental health, especially if you have chronic anxiety.

Like magnesium, it plays a key role in neurotransmission and nervous system functioning.

Researchers have found that zinc supplements can reduce symptoms of anxiety in both humans and animals (123-125).

I created the Optimal Zinc supplement so that you can ensure your zinc levels are optimal.

I previously wrote about the link between zinc and anxiety in this post.

Zinc can also stimulate your vagus nerve, which reduces anxiety.

5. Bacopa

Bacopa is an adaptogenic herb.

It’s commonly used to improve cognition and memory, but it’s also very good at reducing anxiety.

Researchers have found that bacopa supplements reduce stress, anxiety and cortisol levels in humans (89-91, 94).

In fact, one of the ways bacopa improves cognition is by simply reducing anxiety (95).

So if you have anxiety, and it negatively impacts your thinking, bacopa is a good choice.

Animal studies also show that bacopa reduces the biochemical effects of acute and chronic anxiety in rats. It does this by significantly increasing serotonin and dopamine levels and significantly reducing stress hormone levels (92-93).

I took a bacopa supplement for a while. I found that it made me really relaxed and sleepy. I eventually stopped taking it because it made me too sleepy. But if you have very severe anxiety, it can be very helpful.

6. Probiotics

Probiotics have also been shown to reduce anxiety.

One study found that a probiotic supplement containing Lactobacillus Rhamnosus significantly reduced anxiety and stress in humans (46).

And animal research shows that Lactobacillus Rhamnosus reduces stress and anxiety-like behaviour in mice (47-48).

Bifidobacterium Longum is another probiotic that can reduce anxiety.

Individuals that took it for 30 days experienced less anxiety and psychological distress, and also had lower cortisol levels (49).

Bifidobacterium Longum also reduces anxiety-like behaviour in animals by stimulating the vagus nerve (50-51).

Both Bifidobacterium Longum and Lactobacillus Rhamnosus are included in the Optimal Biotics supplement.

You can also check out this article to learn more about the top 9 psychobiotics that can help reduce your anxiety.

And this older article includes 5 ways to increase your good gut bacteria.

7. Inositol

Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.

The brain has the highest concentration of inositol, where it plays an important role making neurotransmitters.

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges.

But you need to supplement with it to reduce anxiety.

Researchers have found that taking an inositol supplement every day can significantly reduce anxiety in both adults and children. This includes a reduction in panic attacks and fewer symptoms of agoraphobia and obsessive-compulsive disorder (64-67).

In fact, research suggests that it’s as effective as an SSRI antidepressant in the treatment of anxiety and panic disorder (62).

And one study shows that it can reduce anxiety in people struggling with bulimia or binge eating (63).

Lots of animal research also shows that inositol reduces anxiety-like behaviour in rats (68-71).

It’s important to point out that the research suggests that you need to take high doses (12 to 18 grams daily) if you want to experience the anxiety-reducing benefits of inositol.

I took high doses of inositol powder when weening off psychiatric medication.

Check out my full post about inositol to learn more about the benefits.

Fun fact: Inositol is a white powder, so actors snort inositol instead of actual cocaine in television and movie scenes.

8. Valerian

Valerian (Valeriana officinalis) is an herb, and the root of the herb has traditionally been used to treat insomnia.

But it also can reduce anxiety.

Research shows that valerian root extract significantly reduces stress and anxiety (235-236).

Animal studies have also found that it reduces psychological stress and anxiety in rats and mice (259-265).

And in one study, Valerian demonstrated some anti-obsessive and anti-compulsive effects and therefore may help treat obsessive-compulsive disorder (234).

Scientists have collected a massive amount of research demonstrating that the compounds in Valerian naturally reduce stress and anxiety by:

• Partially activating serotonin receptors

• Maintaining serotonin levels

• Reducing stress hormone levels

• Binding to GABA receptors in the amygdala, a brain region associated with fear and anxiety

• Increasing GABA levels

• Inhibiting the breakdown of GABA in the brain (247-268).

As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.

This is why Valerian is often called “Nature’s Valium”.

Valerian is one of the first herbal remedies I took years ago to manage my anxiety at night and improve my sleep. It’s included in this anti-anxiety supplement.

Valerian supplements include the roots and stems of the plant.

But you can also take it as a tea or tincture if you want.

9. Cannabidiol (CBD)

Cannabidiol (CBD) is one of the active cannabinoids found in marijuana.

Unlike tetrahydrocannabinol (THC), CBD isn’t psychoactive and doesn’t make you “high”.

But it can help treat a number of diseases because it reduces inflammation.

Research has found that CBD oil significantly reduces anxiety in both healthy individuals and patients with social anxiety disorder (3-4).

It also significantly reduces anxiety, distress and discomfort caused by public speaking (5).

Researchers also think it can help people with panic disorder, obsessive-compulsive disorder and post-traumatic stress disorder (2).

This is because studies show that CBD activates serotonin receptors in the brain, increases GABA levels, lowers activity in the amygdala, and increases activity in the prefrontal cortex (6-10).

I used to take this CBD oil and highly recommend it. It significantly reduced my stress, made me sleepy and knocked me out before bed.

Some people report that marijuana makes them anxious.

When I’ve smoked it in the past, it often made me anxious.

This is possibly because most marijuana has high levels of THC and lower levels of CBD.

Taking extra CBD may help.

One study found that CBD blocks the anxiety caused by THC (1).

10. Kava

Kava is a plant located in the western Pacific.

The root of the plant is used medicinally to treat anxiety and sleep disorders because it causes relaxation without impairing cognitive performance. Some people say it feels like drinking alcohol.

A meta-analysis concluded that kava can significantly reduce anxiety without very many side effects (30).

And numerous human studies show that kava can reduce all sorts of anxious symptoms, including tension, agitation, restlessness and phobias (32-34).

Researchers have compared a bunch of different herbal anti-anxiety remedies, and they found that kava is one of the most potent and effective options (35-36).

In fact, they think that kava should be a first-line treatment for anxiety because it’s so powerful and safe and works just as well as anti-anxiety medication (31, 37-38).

Studies even show that kava works similarly to benzodiazepines like Xanax by activating and strengthening GABA receptors in the brain (39-45).

I personally don’t take kava anymore because I get a weird reaction from it and I was able to confirm that I’m allergic to the plant.

But it works very well for many people, so that's why I'm including it in my top 10. 

Other Effective Anxiety-Reducing Supplements

11. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself, and they are absolutely necessary for the normal functioning of your brain and nervous system.

Numerous studies show that supplementing with omega-3 fatty acids significantly lowers inflammation and progressively reduces symptoms and feelings of anxiety (108-114).

Researchers have also found that supplementing with omega-3 fatty acids inhibits activation of the hypothalamic-pituitary adrenal (HPA) axis, which is involved in anxiety (108).

I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

I no longer take it. But when I did years ago, I would feel more anxious when I stopped taking it. I would actually notice the difference.

You can read more about the importance of omega-3 fatty acids here.

12. Chamomile

Chamomile is a medicinal herb that has been traditionally used for its calming and anti-inflammatory properties.

It contains essential oils and flavonoids that can help you relax.

Researchers have found that oral supplementation of chamomile significantly reduces anxiety and stress in patients with generalized anxiety (54-58).

Animal studies show that chamomile contains substances that act on the same parts of the brain as anti-anxiety drugs (52-53).

Apigenin, one of the main flavonoids in chamomile, reduces anxiety without sedation by enhancing GABA communication (59-61).

13. Passion Flower

Passion Flower represents a family of plants known as Passiflora.

There are about 500 known species of Passion Flower.

One species, Passiflora incarnata, has been shown to reduce anxiety and stress.

In one study, researchers found that Passiflora incarnata extract reduced generalized anxiety as much as a benzodiazepine. But it didn’t cause side effects that are common with anti-anxiety medication, such as cognitive impairment (213).

Two other studies show that supplementing with Passion Flower significantly reduces anxiety before surgery (214-215).

Animal research has found that it increases GABA, a neurotransmitter that reduces stress and anxiety (216-217).

Passion Flower is one of the first herbal remedies I took years ago to manage my anxiety. It’s included in this anti-anxiety supplement.

14. Lemon Balm

Lemon balm (Melissa officinalis) is a lemon-scented herb and tea known to reduce inflammation, lower cortisol and increase GABA levels in the brain.

As a result, it has a sedative effect, calming the nerves and relaxing the body.

Research shows that lemon balm extract significantly reduces anxiety and stress in humans (146-149).

In one study, researchers gave Cyracos, a standardized lemon balm extract, to individuals with anxiety disorders, and it significantly reduced their anxiety. As much as 95% of the subjects responded to the treatment, and 70% of them achieved full remission (145).

Animal studies also show that it reduces stress and anxiety in rats by reducing stress hormones and increasing serotonin and GABA. The effects are comparable to anti-anxiety medication (150-155).

Lemon balm is included in this anti-anxiety supplement. 

15. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

Research shows that rhodiola supplementation significantly reduces anxiety and stress symptoms (86),

In one study, individuals with generalized anxiety disorder supplemented with rhodiola, and it significantly reduced their symptoms of anxiety (88).

Improvements can be seen within just three days of treatment (87).

I take rhodiola as needed. I find that it can improve mood and energy, especially after stressful periods of pushing myself too hard.

Rhodiola has a number of brain and mental health benefits. I previously wrote about it here if you’re interested in learning more.

16. 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 natural supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it increases blood flow to the brain and improves memory and attention in both healthy and unhealthy individuals.

But researchers have also found that it reduces anxiety and stress.

Two studies show that supplementing with Ginkgo Biloba significantly reduces anxiety compared to placebo (115-116).

This occurs in both elderly individuals with cognitive decline and younger people with generalized anxiety disorder (115-116).

And in healthy individuals, it reduces cortisol release during a stressful event (119).

Animal studies also show that Ginkgo Biloba has anti-stress and anti-anxiety effects in both mice and rats, without producing benzodiazepine-like side effects (117-118, 120-122).

Ginkgo Biloba is included in the Optimal Brain supplement. 

17. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system.

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

Studies have found that Vitamin B6 supplements can reduce anxiety (126-128).

When I took antidepressants and benzodiazepines for my chronic anxiety, multiple functional and integrative doctors suggested I supplement with Vitamin B6.

This is because these medications can actually further deplete Vitamin B6, increasing anxiety in the long run.

If you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I recommend supplementing with Vitamin B6.

Vitamin B6 is included in the Optimal Calm supplement.

18. Vitamin C

Vitamin C is another way to reduce your anxiety and stress.  

Researchers have found that Vitamin C supplements significantly reduce stress and anxiety in humans and animals by limiting cortisol levels (129-136).

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

In addition to getting Vitamin C from fruits and vegetables, I recommend taking at least 100 mg of supplemental Vitamin C every day.

But based on my research and experience, if you want to reduce your stress and anxiety, you may have to take large doses of Vitamin C.

Two studies show that supplementing with a high dose (at least 3 grams) of Vitamin C reduces cortisol, psychological stress and anxiety (137-138).

I experimented with taking up to 10 grams of Vitamin C daily, and it definitely reduced my stress and anxiety when coming off several psychiatric medications.

That’s why it’s included in Optimal Calm.

19. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

Research shows that it can reduce anxiety in individuals with major depressive disorder (139-141).

One animal study found that it reduces anxious behavior in rats (142).

Curcumin is a good option is you struggle with chronic inflammation and both depression and anxiety.

In my experience, it doesn’t help as much if you only have anxiety.

But it’s still one of my favourite natural compounds for the brain and mental health.

20. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.

It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects.

One study found that it reduced anxiety in 30 women after 4 weeks of supplementation (143).

And an animal study showed that it reduces anxious behaviour in rats by increasing neurogenesis (144).

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.

21. Holy Basil

Holy Basil (Ocimum sanctum) is an adaptogenic herb that supports the body’s stress response. 

It’s known to have calming and relaxing effects on the body and mind.

In one study, researchers found that OciBest, a whole plant extract of Holy Basil, significantly reduced symptoms of stress. It was 39 per cent more effective than placebo, and there were no adverse effects (156).

Another study showed that supplementing with Holy Basil significantly reduces stress and anxiety in people with generalized anxiety disorder (157).

It’s also been shown to reduce cortisol (158-159).

And there is plenty of animal research showing that Holy Basil reduces anxiety, stress and stress hormone levels in mice and rats. And the anti-anxiety and anti-stress effects are comparable to antidepressant drugs (160-164).

Holy Basil can be taken as a supplement, herbal tea, dried powder, or fresh leaf used in cooking.

22. Saffron

Saffron is a spice derived from the Crocus sativus plant.

It has a number of health benefits due to the medicinal compounds within it.

Safranal and Crocetin, two of the compounds within saffron, have been shown to stimulate GABA receptors and increase serotonin levels in the brain (165-166).

Because of this, researchers have found that supplementing with a saffron extract can reduce anxiety (167).

Several preclinical and clinical studies show that supplementing with saffron significantly reduces stress and anxiety in adults and youth without side effects (169-173).

And one study found that the aroma of saffron significantly reduces cortisol levels and symptoms of anxiety in women (168).

Animal research also demonstrates that saffron reduced anxiety-like behaviours in mice (174).

23. Sceletium Tortuosum

Sceletium tortuosum is a plant commonly found in South Africa.

It’s a psychoactive herb but it doesn’t cause hallucinations or lead to addiction.

It often used before stressful events because research shows that it reduces anxiety and stress.

Researchers have found that it reduces anxiety and stress in humans by decreasing activity in the amygdala and inhibiting the reuptake of serotonin (175).

Animal studies have also shown that reduces anxiety and stress hormones (176-179).

Zembrin is the patented form of Sceletium tortuosum often found in supplements.

24. Lavender

Lavender is often used in soap and shampoo because it smells nice.

But it also has a number of health benefits.

Lots of research shows that lavender significantly increases calmness, relieves restlessness and nervousness, and reduces emotional distress in people with anxiety disorders – without causing any unwanted side effects (180-183).

One study found that Silexan, an oral lavender oil capsule, is just as effective at reducing generalized anxiety as lorazepam, a common benzodiazepine. And it didn’t cause side effects or addiction like the anti-anxiety medication (184).

Tons of other studies show that inhaling the scent of lavender oil significantly reduces anxiety before exams, surgery and dental procedures (185-190).

And in two studies of women with postpartum depression, inhalation of lavender oil significantly decreased their anxiety and stress (191-192).

Unlike a lot of other natural compounds, scientists actually understand how lavender works – it decreases heart rate, blood pressure, body temperature and sweating; and it increases heart-rate variability and alpha brain waves (193-198).

Animal research also shows that it reduces anxiety in rats by increasing GABA (199-204).

As a result of all this, it has a powerful sedative effect on the nervous system, decreases the fight-or-flight responses, and relaxes the body.

Lavender essential oil can be taken orally, inhaled or applied to your skin.

Silexan is an oral lavander oil capsule commonly used in studies.

25. 5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan (5-HTP) is a naturally-occurring amino acid and the precursor to serotonin, a neurotransmitter that can reduce stress and anxiety.

It easily crosses the blood-brain barrier and effectively increases the synthesis of serotonin in the brain (205).

Research shows that supplementing with 5-HTP significantly reduces anxiety by increasing serotonin levels (206-208, 212).

One study found that people with panic disorder who take 5-HTP experience a reduction in panic and the fewer panic attacks (209).

Not only does 5-HTP reduce anxiety by increasing serotonin; it’s also been shown to promote relaxation by increasing GABA and BDNF levels (210-211).

5-HTP in supplement form is extracted from the plant Griffonia simplicifolia.

26. Black Seed Oil

Nigella sativa, more commonly known as Black Cumin Seed, has been used as a natural remedy for more than 2000 years.

It’s surprising more people haven’t heard of it because it’s actually one of the top-ranked evidence-based herbal medicines.

Researchers have found that black seed oil reduces inflammation and anxiety without side effects (218-219).

Studies also show that it significantly reduces anxiety-like behaviour in animals by increasing GABA and serotonin levels (220-224).

27. Skullcap

Skullcap refers to two separate medicinal herbs – American skullcap (Scutellaria lateriflora) and Chinese skullcap (Scutellaria baicallensis).

Both herbs have been shown to reduce anxiety and stress.

A double blind, placebo-controlled study demonstrated that American skullcap can reduce anxiety in adults (225).

Other research has found that Chinese skullcap can reduce anxiety and treat stress-related disorders by reducing stress hormones and enhancing GABA receptor activity (226-228).

28. Gotu Kola

Gotu Kola (Centella Asiatica) is an herb with antioxidant and anti-inflammatory properties.

It has been used for centuries in Ayurvedic and traditional Chinese medicine to alleviate symptoms of anxiety.

Researchers have found that Gotu Kola significantly reduces anxiety, stress and depression in individuals with generalized anxiety disorder (229).

In one study, people that supplemented with Gotu Kola were less likely to be anxious and easily startled (230).

Animal research shows that lowers anxiety-like behaviour in rats by increasing GABA levels (231-233).

It's important to point out that the Gotu Kola plant soaks up heavy metals from the soil. So you need to find a high-quality, organic source that doesn’t contain heavy metals.

Bringing It All Together: Taking Them in Combination Is Better Than Individually

It’s important to note that taking a combination of the above options will provide the greatest relief from anxiety.

They have a synergistic effect, meaning they work better when taken together.

Here are a bunch of proven combinations that you should consider if you want to powerfully reduce your anxiety and stress:

• Ashwagandha and Bacopa – In one study, researchers found that taking these herbs together worked significantly better than taking them alone (269).

• Bacopa and Omega-3 Fatty Acids – Since Bacopa is fat soluble, it’s said that it works better when it’s taken with a meal that contains fat. And research backs this up. One study found that bacopa and fish oil are more therapeutic together (270).

• Valerian and Lemon Balm – These two herbs are most often sold in combination with each other. And there’s good reasons why. Together, both of these plants significantly reduce anxiety, restlessness, concentration difficulties and impulsiveness in adults and children (272-273). Their both included in the Optimal Calm supplement.

• Chamomile and Lavender – One study showed that the aroma of both chamomile and lavender was more effective at reducing symptoms of anxiety and stress than either of them alone (271).

• L-Lysine and L-Arginine – These two amino acids aren’t even included in the list above because they aren’t effective at reducing anxiety and stress alone. But together, they have been shown to significantly reduce anxiety and decrease cortisol levels (274).

• A lozenge containing 4 different herbal preparations (lavender oil, extracts from hops, lemon balm and oat) has been shown to reduce anxiety, increase relaxation and increase alpha brain waves (275).

If you’re looking for an all-in-one supplement, this anti-anxiety supplement includes several of the natural compounds listed above all in one capsule.

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

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Jordan Fallis

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(264) https://www.ncbi.nlm.nih.gov/pubmed/20957125

(265) https://jamanetwork.com/journals/jamapsychiatry/fullarticle/482548

(266) https://www.ncbi.nlm.ni

(267) https://www.ncbi.nlm.nih.gov/pubmed/10622375

(268) https://www.ncbi.nlm.nih.gov/pubmed/24055511

(269) http://www.ijam.co.in/index.php/ijam/article/view/155

(270) http://www.ghrnet.org/index.php/ijnr/article/view/2006

(271) http://www.sid.ir/En/Journal/ViewPaper.aspx?ID=531831

(272) https://www.sciencedirect.com/science/article/pii/S0944711314001494

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(274) https://www.ncbi.nlm.nih.gov/pubmed/17510493

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28 Powerful Ways to Increase Your IGF-1 Levels

Insulin-like growth factor 1 (IGF-1) is a hormone in your body that’s absolutely critical for optimal physical and mental performance.  

It’s produced by the liver.

And once it’s released into the bloodstream, it stimulates growth, regenerates cells, and helps your body recover and repair itself.  

It’s known to play an important role in childhood growth and development, and helps you build and maintain muscle throughout your entire adult life.  

But it doesn’t just affect your muscles… 

It also powerfully supports your brain. 

Unfortunately, your IGF-1 levels drastically decrease as you get older, contributing to cognitive decline. 

Your levels can even drop when you’re young, especially if you’ve had a brain injury or developed a chronic health issue. 

Luckily, there are many different ways to optimize and increase IGF-1 levels. 

Researchers have found that IGF-1 levels can be manipulated to improve quality of life and delay the deteriorating effects of brain aging. 

It doesn’t matter if you’re old, run down, or chronically ill... 

The 27 strategies in this article can naturally boost IGF-1 production and amplify your cognitive performance.  

I’ve divided this article into four main sections:

• The benefits of IGF-1

• Food and nutrients that increase IGF-1

• Supplements and herbs that increase IGF-1

• Lifestyle habits and therapies that increase IGF-1

Continue reading to learn more and discover how to increase IGF-1.  

The Benefits of Increasing Insulin-Like Growth Factor (IGF-1) and How It Affects Your Brain 

IGF-1 is a very important blood marker to monitor. 

Yet many doctors don’t check it. 

This is a shame because it plays a crucial role in healing and brain health.  

Research suggests that IGF-1 levels tend to be low in people struggling with chronic illness and systemic inflammation (87-88, 103).  

Studies also show that IGF-1 crosses the blood–brain barrier and affects the brain and cognitive function (113, 116, 129-131).  

Alzheimer’s disease and dementia are associated with lower IGF-1 levels, and increasing IGF-1 can help prevent the accumulation of amyloid plaque in the brain (104-108).  

Other neurodegenerative diseases, such as Amyotrophic Lateral Sclerosis (ALS) and Parkinson’s disease, are also associated with lower IGF-1 levels, and increasing IGF-1 can help lower your risk of developing these diseases (109-112).  

Researchers have also found that IGF-1 and higher levels of IGF-1 can lead to the following cognitive and neurological health benefits: 

• IGF-1 helps prevent cognitive decline and brain aging by protecting existing brain cells and promoting the growth of new brain cells (89-93) 

• IGF-1 improves learning and memory (94-95) 

• IGF-1 speeds up executive functions and mental processing (96) 

• IGF-1 increases brain-derived neurotrophic factor (BDNF) (97) 

• IGF-1 improves gut health and helps reduces gut permeability, which affects brain health (98-102) 

• IGF-1 promotes synaptogenesis (114) 

• IGF-1 stimulates myelin production (115) 

• IGF-1 supports neurogenesis and neuroplasticity (127-128)  

But it doesn’t stop there... 

Many people who have had brain injuries also end up having low levels of IGF-1. 

This is because your brain signals to your liver to produce IGF-1. And when your brain gets injured, it can stop doing this efficiently (122-126).  

Research clearly shows that IGF-1 levels often drop after traumatic brain injuries (TBI), which worsens cognitive dysfunction. This even happens in people who have had mild TBIs. But strategies to increase IGF-1 can increase brain cell survival, repair the brain, and improve cognition after TBIs (117-121).  

I personally had low IGF-1 levels after multiple head injuries.  

But I had no idea for the longest time.  

I eventually found a doctor who actually listened to me, we checked my levels, and I found out they were low.  

I then implemented many of the strategies below to increase and normalize my IGF-1 levels, and I felt better.

It’s important to test and monitor your IGF-1 levels like I did because you don’t want your IGF-1 levels getting too high either. 

The Best Foods and Nutrients to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

1. Zinc

Zinc is an essential mineral for brain health. 

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (5-7).  

That’s a problem because a zinc deficiency decreases IGF-1 levels in humans (8).  

In one animal study, feeding a zinc-depleted diet to rats for 14 days resulted in a 28% decrease in IGF-1 compared with rats fed a zinc-adequate diet (9).  

Luckily, zinc supplementation can help.  

Researchers have found that supplementing with zinc significantly increases circulating IGF-1 levels, and increases the synthesis and action of IGF-1 in the body (10-13).  

I created the Optimal Zinc supplement so that you can make sure your zinc and IGF-1 levels are optimal. I created it because I want to give my readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short.  Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc. 

Besides supplementing, you should also eat plenty of healthy, whole foods that contain zinc.  

Some of the best foods to optimize your zinc levels include:  

• Oysters 

• Grass-fed beef  

• Pumpkin seeds  

• Cashews  

• Mushrooms  

• Spinach 

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

Check out my previous post all about zinc for more steps you can take to increase your zinc levels. 

2. Protein

Eating enough high-quality protein is critical if you want to increase your IGF-1 levels.  

Research shows that low protein intake is associated with a major reduction in IGF-1 (69).  

Meanwhile, high-protein diets can increase IGF-1 levels (66-67, 71-72).  

Animal protein and red meat in particular has been shown to increase IGF-1 concentrations (68, 70).  

It's important to keep in mind that muscle meat (chicken breasts, lean beef) shouldn’t be your only source of animal protein.

Our ancestors didn’t eat this way, so neither should we.  

Your body prefers and expects to receive a balance of amino acids from different parts of whole animals. 

That’s why I recommend “head-to-tail eating” – consuming a wide variety of proteins from the entire animal.  

Along with muscle meat, you should regularly cook and eat organ meats such as liver and bone broth. 

I personally don’t like the taste of liver and bone broth can be inconvenient to make all the time, so I often supplement with grass-fed beef liver capsules and drink high-quality pre-made bone broth. 

But if you’re actually interested in learning about how to cook and incorporate more whole animal proteins into your diet, I recommend checking out the book Odd Bits: How to Cook the Rest of the Animal by Jennifer McLagan. 

3. Vitamin C

Taking extra Vitamin C is another way to increase IGF-1.  

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.  

Researchers have found that higher dietary intake of citrus fruits and Vitamin C is associated with higher concentrations of IGF-1 (1).  

In addition to getting Vitamin C from fruits and vegetables, you should take least 500 mg of supplemental Vitamin C every day, just to ensure that you are getting enough. 

Many years ago, I took up to 10 grams of Vitamin C daily, and it definitely improved my mood and reduced stress and anxiety at the time.

Vitamin C is included in this supplement.

4. Blueberries

Eating lots of fruits and vegetables is a great idea if you want to improve your brain health and cognitive function.  

And blueberries are particularly potent because of the flavonoids within them. 

Researchers have found that blueberries improve memory by increasing IGF-1 (2).  

Besides that, blueberries also improve brain health by increasing BDNF and improving brain blood flow. 

I buy wild blueberries every time I go grocery shopping.  

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

Alternatively, you can take a blueberry extract. I used to take one. It’s actually cheaper in the long run than eating blueberries every day, but I just prefer eating actual blueberries.  

In fact, most researchers often use concentrated blueberry extracts instead of actual blueberries when they study the beneficial health effects of blueberries. 

5. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.  

Unfortunately, a lot of people are deficient in magnesium.  

This is a shame because magnesium is absolutely essential for optimal brain function. 

Research shows that magnesium levels are strongly and independently associated with total IGF-1 levels (14).  

And researchers believe that magnesium deficiency worsens the age-related decline in IGF-1 levels (15).  

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

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

You should also make sure you’re eating enough 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. 

Magnesium also supports the blood-brain barrier, increases BDNF, and helps with the formation of new brain synapses. 

Magnesium is included in this supplement.

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health. 

Studies show that there is a significant association between selenium and IGF-1 levels (16).  

Animal research has found that a selenium deficiency is linked to lower IGF-1 levels (17).  

And supplementing with selenium has been shown to significantly increase IGF-1 in elderly individuals (18-19).  

Selenium is included in this supplement.

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.  These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

7. Cinnamon

Cinnamon is a tasty spice that has a number of health benefits.  

It has anti-inflammatory effects, it’s loaded with antioxidants, and it's even been shown to have beneficial effects on neurodegenerative diseases, including Alzheimer's disease and Parkinson’s disease (46-49).  

Researchers have also found that cinnamon extract significantly activates IGF-1 signaling (50-51).  

Not all cinnamon is created equal though. 

You’ll have to find and consume Ceylon, which is considered “true cinnamon”. It has the most health benefits.  

Most cinnamon in grocery stores is cheap and not actually Ceylon. 

You can usually find Ceylon in health food stores.  

8. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.  

Unfortunately, researchers estimate that 50% of people are at risk of Vitamin D deficiency.  

This is a huge problem because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences. 

Research shows that Vitamin D significantly increases circulating IGF-1 levels in adults (25).  

Ideally, you should get your Vitamin D by going outside and getting sun.  

I try to get sunlight every day during the spring and summer months.  

But most people still don’t get enough Vitamin D from the sun, especially during the winter.  

During the winter months, when there isn't enough sun, I’ll take a Vitamin D3 supplement.

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

9. Thiamine

Thiamine, also known as Vitamin B1, is an essential water-soluble nutrient that cannot be made by the body.  

It’s used in nearly every cell in the body and especially important for supporting energy levels. 

Researchers have found that Vitamin B1 plays a key role in the IGF-1 system, and a deficiency leads to a significant drop in IGF-1 levels (27).  

Vitamin B1 is included in Optimal Energy.

Healthy food sources of Vitamin B1 include green peas, beef liver, asparagus, pecans, spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs.  

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

10. Dried Plum

Plums are an extremely nutritious food, containing many vitamins and minerals, as well as antioxidants and fiber.

They can help reduce your risk of several chronic diseases.

Dried plums, or prunes, can also be eaten to increase IGF-levels.

One study found that consumption of dried plums daily by postmenopausal women significantly increased their IGF-1 levels by 17% (132).

The Best Supplements and Herbs to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally 

11. Probiotics

The beneficial bacteria in your gut are known to convert the food you eat into short-chain fatty acids.  

These probiotic bacteria - and the short-chain fatty acids that they produce - play a critical role in the synthesis of IGF-1 in your body and brain.  

Research clearly shows that the following probiotics stimulate the IGF-1 system and increase IGF-1 concentrations (33-40).  

• Lactobacillus acidophilus 

• Lactobacillus casei  

• Lactobacillus rhamnosus 

• Bifidobacterium longum  

All four of these probiotics are included in the Optimal Biotics supplement. 

Meanwhile, antibiotics have been shown to decrease IGF-1 (41).  

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

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

12. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone.  

It's also available as a supplement. 

DHEA has been shown to have neuroprotective effects, and it’s also known to improve memory and cognition. 

In one study, a 100 mg daily dose of DHEA for six months elevated IGF-1 levels in both men and women (3).  

It's also one of the best supplements for reducing depression. 

13. Taurine

Taurine is an organic compound found in food, particularly meat and seafood.  

Taken as a supplement, it can improve your mood and reduce your anxiety because it can cross the blood-brain barrier and increase oxytocin, dopamine and BDNF in the brain. 

It turns out that it can also increase IGF-1 levels and increase the synthesis of IGF-1 (42-43). 

14. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.  

It’s known to help prevent the development of neurodegenerative diseases.  

And researchers are starting to understand why. 

In one study, resveratrol was shown to improve cognitive function by increasing the production of IGF-1 in the brain (4).  

It’s also been shown to increase BDNF, synaptogenesis, autophagy and blood flow in the brain. 

To consume enough resveratrol to increase IGF-1, you’ll need to supplement with it.  

Resveratrol is included in this supplement.

15. Leucine

Leucine is one of three branched chain amino acids (BCAA).  

It's an essential amino acid, meaning you’ll need to get it from food or supplements.  

Athletes and bodybuilders often take it as a supplement because it helps increase energy, improve strength and build muscle.  

Researchers have found that leucine significantly increases IGF-1 and IGF binding protein (52).  

You can get leucine from protein-rich foods, such as fish, chicken and turkey.  These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

But you may want to supplement with it if your goal is to increase IGF-1.  

I include leucine in this supplement because it prevents mercury from being reabsorbed into the central nervous system.

16. Astragalus

Astragalus is an adaptogenic herb that has been used for centuries by traditional Chinese medicine practitioners to support the immune system and reduce inflammation.  

There are more than 2,000 species of Astragalus, but usually Astragalus supplements simply contain Astragalus membranaceus.  

Astragalus membranaceus extract has been shown to significantly increase IGF-1 levels in humans and animals (53-57).  

It's available in many forms, including liquid extracts, capsules, powders and teas. 

17. Colostrum

Colostrum is a special kind of milk, also known as “first milk”. 

It’s naturally produced by the mammary glands of mammals immediately following the delivery of a newborn. 

It contains a number of different nutrients and growth factors, including IGF-1, that support the health and development of a newborn baby (58). 

Colostrum from cows (bovine colostrum) can be taken as a supplement by humans for its health benefits.  

Research shows that colostrum supplementation significantly increases circulating levels of IGF-1 (59-60).  

18. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine.  

It’s been shown to have neuroprotective and cognitive-enhancing effects. It’s often used as a natural brain booster because it increases alertness and provides support to brain cells.  

ALCAR has also been shown to be very effective at alleviating chronic fatigue and improving mood. It helps reverse neurological decline and supports mitochondria function as well. 

It does so much, so not surprisingly, researchers have also found that ALCAR increases IGF-1 levels in humans (20).  

Animal studies also show that it increases IGF-1 levels in rats (21-22).  

When I first took it years ago, ALCAR gave me a big boost in mental energy and cognitive function.  

That’s why it’s included in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

19. Creatine

Creatine is a molecule produced in the body and found in some foods, particularly meat, eggs, and fish.  

Creatine is also available as a supplement. Athletes, bodybuilders, wrestlers, sprinters often take extra creatine to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly. 

Supplementing with creatine can also support the brain. It's been shown to have neuroprotective effects and it rapidly produces energy to support brain cell function (23).  

In one study, healthy individuals took creatine every day for 5 days, and researchers witnessed a 30 per cent increase in IGF expression (24).  

20. Ursolic Acid

Ursolic Acid is a natural compound found in a variety of plants and herbs, such as apple peels, rosemary, thyme and holy basil. Apple peels contain the largest amount. 

In one study, supplementing with 100 mg of Ursolic Acid, three times daily, increased IGF-1 levels in humans by 22.8 per cent (62).  

Animal research also shows that it increases IGF-1 signaling and enhances IGF-1 receptors (61, 63).  

You can get pure Ursolic Acid.

Or you can supplement with the herb Holy Basil, which contains some Ursolic Acid. But it may not be as effective as taking pure Ursolic Acid.  

21. Hydroxy Methyl Butyrate

Hydroxy Methyl Butyrate (HMB) is a metabolite of leucine. 

It's also a dietary supplement used by athletes and bodybuilders to increase muscle strength and development. 

Studies show that HMB supplementation increases the expression and levels of IGF-1 (64-65).  

22. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a coenzyme and antioxidant located primarily in the mitochondria. It has numerous known health benefits and plays a critical role in producing energy for the body.  

CoQ10 is produced within the body, but it’s also found within food and can be supplied to the body through food or supplementation. It resembles a fat-soluble vitamin. 

Meat and fish are the richest sources of dietary CoQ10, including beef, pork, chicken heart, and chicken liver. Nuts and some oils also contain some CoQ10.  These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

Research shows that supplementing with CoQ10 significantly increases IGF-1 levels (26).  

CoQ10 is included in Optimal Energy.

The Best Lifestyle Habits, Therapies and Practices to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

23. 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.  

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

Several studies show that LLLT increases the expression, production and release of IGF-1 (28-32).  

I previously wrote about my experience with low-level laser therapy here.  

You can use this device and shine the red and infrared light on your forehead for 5 minutes every day. You can also shine it on other parts of your head and on your entire body, including on your thyroid, thymus gland and gut. I have experienced incredible benefits from doing this.

You can also use this smaller and more convenient device and shine it on your forehead.

I’ve also used 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.

24. Exercise

Exercise is probably the best way to boost IGF-1 levels, as it also appears to “push” IGF-1 to the brain to improve its function.  

There are two main forms of exercise that you need to engage in if you want to increase your IGF-1 levels – high-intensity interval training (HIIT) and resistance training.  

Research shows that resistance training (also known as strength training or weight training) significantly increases IGF-1 and increases the bioavailability of IGF-1 (73).  

Intense and strenuous HIIT workouts cause a significant increase in circulating levels of IGF-1 (74).  

Besides increasing IGF-1, exercise can also induce autophagy in the brain, increase dopamine and BDNF, and increase blood flow to the brain. 

That’s why many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health.  

25. Deep Sleep

Getting enough high-quality, deep sleep is very important if you want to increase your IGF-1 levels and improve your brain and mental health. 

I used to have very poor sleep and it was one of the main factors that contributed to my low IGF-1 levels and poor cognitive function. 

Sleep deprivation is known to suppress IGF-1 in humans and animals (75, 78-79).  

Meanwhile, sleep extension significantly increases IGF-I concentrations (76).  

In one study, researchers found that increased deep sleep is associated with higher levels of IGF-1 in healthy older men (77).  

And in another study, improving the sleep quality of military personnel led to a significant increase in their IGF-1 levels, and a significant reduction in their symptoms of depression and PTSD (80).  

So, it’s not just the length of your sleep that matters. 

It’s also the depth and quality of your sleep.  

If you’re having trouble with sleep, try this sleep supplement. It contains natural compounds that I’ve used over the years to promote 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 free online workshop that talks about how you can work with us. You can register for the workshop here.

26. Reduce Inflammation

Reducing inflammation throughout your entire body is a key step towards increasing your IGF-1 levels naturally. 

Research clearly shows that proinflammatory cytokines inhibit and impair IGF-1 bioactivity, and induce a state of IGF resistance (81-85).  

There are many causes of chronic inflammation, including infections, mold, brain injuries, and leaky brain.  

But one of the most common causes – and the one you have the most control over – is your diet.  

That’s why it’s a good idea to follow an anti-inflammatory diet and avoid foods such as gluten and dairy that can trigger inflammation in the gut and brain. You shouldn’t have to follow a restrictive diet like this forever. But it can still be helpful as a short-term approach.

You can also remove processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and organic chicken.  

Check out my Free Grocery Shopping Guide for Optimal Brain and Mental Health for a full list of anti-inflammatory foods.  

Other steps you can take to reduce inflammation include reducing stress, exercising, improving gut health, treating infections and getting enough sleep. 

Make sure you also check out this article for 23 effective ways to reduce inflammation in the brain.

27. Avoid or 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. 

It also lowers your IGF-1 levels. 

Researchers have found that high alcohol intake inhibits IGF-1 (86).  

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.  

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

28. Sauna Sessions

When it comes to improving your health, some of the simplest strategies can have a huge impact.  

Using a sauna regularly is one of them. 

Research suggests that daily sauna sessions can significantly increase the production of growth hormone and IGF-1 (44-45).  

Once you 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 post to learn more about saunas and the 13 ways they can improve your brain and mental health.  

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) http://ajcn.nutrition.org/content/84/6/1518.full 

(2) https://www.tandfonline.com/doi/abs/10.1080/10284150400020482 

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