Nerve Growth Factor (NGF) plays a crucial role in keeping your mind sharp.
It’s a protein that supports the growth, survival, and maintenance of nerve cells.
It's absolutely essential for optimal cognitive performance.
But with age, stress, and various lifestyle factors, NGF levels can decline over time.
This can lead to reduced mental sharpness and an increased risk of neurodegenerative disorders.
Fortunately, there are many science-backed ways to boost your NGF levels.
In this article, I'll delve into the fascinating world of NGF.
I’ll explore the importance of NGF for optimal brain function.
And then I’ll provide some actionable strategies to enhance NGF production naturally.
Read on as I uncover the importance of NGF and share 32 proven methods to increase its production.
By implementing these strategies, you'll be well on your way to achieving optimal brain function and unlocking the full potential of your mind.
What Is Nerve Growth Factor (NGF)?
Nerve Growth Factor (NGF) is a protein that belongs to a family of molecules called neurotrophins.
Neurotrophins are essential for the development and maintenance of neurons. Neurons are the primary cells responsible for transmitting information within the nervous system.
NGF was the very first neurotrophin discovered by scientists. It was discovered in the 1950s by Rita Levi-Montalcini and Stanley Cohen. They later received the Nobel Prize for their work.
NGF has since been the subject of extensive research due to its crucial role in neuronal health.
NGF is primarily involved in the growth, survival, and maintenance of nerve cells, particularly those responsible for transmitting pain, temperature, and touch sensations.
It promotes the survival of existing neurons, helps with the growth of new neurons (neurogenesis), and assists in repairing damaged nerve cells.
NGF also plays a significant role in the formation and preservation of synapses. Synapses are the junctions between neurons that enable communication within the brain. NGF’s impact on synapses makes it absolutely critical for learning, memory, and overall cognitive performance.
The Benefits of Increasing NGF Levels and How It Affects Your Brain
NGF has a positive impact on various aspects of brain health and cognitive function.
Increasing your NGF levels can be the key to unlocking a healthier, more vibrant brain.
Some of the key benefits of boosting NGF include:
Enhanced cognitive function: Higher NGF levels can support the growth and survival of neurons, leading to enhanced cognitive abilities, such as improved memory, learning, and problem-solving (1-3).
Support for nerve regeneration: Increased NGF levels can support the regeneration of nerves, which can be particularly beneficial in cases of nerve injury or damage (4-5).
Enhanced neuroplasticity: Higher NGF levels also contribute to improved synaptic plasticity, which is the brain's ability to adapt and reorganize its connections in response to new experiences and learning. Increasing NGF levels can promote more efficient neural connections and improve the brain's adaptability (6-7).
Better mood and reduced anxiety: NGF has been found to play a role in mood regulation, particularly in the production and function of serotonin and other neurotransmitters. As a result, increasing NGF has been associated with improved mood, reduced anxiety and depression, and overall emotional well-being (8-10).
Neuroprotection and protection against neurodegenerative diseases: Having adequate NGF levels can help protect neurons from damage. As a result, increasing NGF can reduce the risk of age-related cognitive decline and neurodegenerative disorders like Alzheimer's disease and Parkinson's disease (11-14).
Support for brain injury recovery: NGF plays a role in nerve repair and regeneration, making it a potential therapeutic target for recovering from brain injuries and strokes (15-16).
Pain relief: NGF plays a role in pain perception and regulation. Increased NGF levels can help alleviate chronic pain in certain conditions, such as neuropathic pain (17-20).
Improved stress resilience: Higher NGF levels may help the brain better cope with stress and recover from stress-related damage, leading to improved stress resilience and overall mental health (21-23).
Conditions and Symptoms Associated with Low NGF Levels
Low levels of Nerve Growth Factor (NGF) have been linked to various health conditions, particularly those related to the nervous system and cognitive function.
Some health conditions that have been linked to low NGF levels include:
Alzheimer's disease: Lower NGF levels have been observed in patients with Alzheimer's disease. Insufficient NGF can contribute to the degeneration of cholinergic neurons, which play a critical role in cognitive function (24-27).
Parkinson's disease: Reduced NGF levels have also been reported in Parkinson's disease, a neurodegenerative disorder that affects movement and motor function (28-30).
Depression and anxiety: Low NGF levels have been associated with mood disorders such as depression and anxiety. NGF is involved in the regulation of neurotransmitters like serotonin, which plays a role in mood regulation (31-32).
Schizophrenia: Some studies have found lower NGF levels in individuals with schizophrenia, a complex mental disorder that affects thinking, perception, and behavior (33-34).
Chronic pain: NGF is involved in pain perception and regulation, and low NGF levels may contribute to the development or maintenance of chronic pain conditions, such as neuropathic pain or fibromyalgia (35-38).
Age-related cognitive decline: Reduced NGF levels may contribute to age-related cognitive decline and the development of age-related neurodegenerative disorders (39-40).
Multiple sclerosis: Some studies suggest that low NGF levels may be associated with multiple sclerosis, an autoimmune disease that affects the central nervous system (41-43).
Autism spectrum disorder: Some studies have suggested that low NGF levels may be associated with autism spectrum disorder (ASD), a developmental disorder that affects communication and behavior (44-46).
Obsessive-compulsive disorder (OCD): Preliminary research has suggested a possible link between low NGF levels and OCD, a mental health disorder characterized by recurring, unwanted thoughts and compulsive behaviors (47).
Traumatic brain injury (TBI): Reduced NGF levels have been observed in individuals who have experienced a TBI. Adequate NGF levels may play a role in neuronal repair and recovery following brain injury (48).
Now, let’s dive into how to increase your NGF levels.
The Best Lifestyle Habits, Therapies and Practices To Increase NGF
1. Exercise
Exercise not only helps improve cardiovascular health and general well-being.
It also has direct benefits on cognitive function and neuroplasticity.
Regular physical activity has been shown to have a significant impact on brain health, including increasing NGF levels.
Studies have shown that regular aerobic exercise can enhance memory and learning by increasing NGF levels in the brain (83).
Activities like running, swimming, cycling, or brisk walking increase heart rate and blood flow, promoting the release of various growth factors, including NGF (84).
Strength training exercises, such as weightlifting or bodyweight exercises like push-ups and squats, have also been associated with increased NGF levels (85).
By including a combination of aerobic exercise and resistance training in your routine, you can effectively increase NGF levels and promote better cognitive function, memory, and learning.
Regular exercise also helps reduce stress and improve mood.
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. Sleep
Sleep plays a vital role in maintaining brain health and function, including the regulation of NGF levels.
During sleep, the brain undergoes essential processes such as memory consolidation, toxin clearance, and neural repair.
All of these processes are influenced by NGF.
Research has shown that NGF levels naturally fluctuate throughout the day, with higher levels occurring during nighttime sleep (87).
This increase in NGF during sleep is believed to support the brain's restorative processes and facilitate memory consolidation.
Moreover, sleep deprivation has been shown to negatively impact NGF levels. This then leads to impaired cognitive function, reduced memory, and increased susceptibility to stress (86).
This suggests that getting adequate sleep is crucial for maintaining optimal NGF levels and overall brain health.
I personally 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.
3. Meditation
Meditation is a practice that involves focusing the mind, promoting relaxation, and developing a heightened state of awareness.
Regular meditation has been shown to have numerous benefits for mental well-being.
The benefits include stress reduction, improved concentration, and increased self-awareness.
In addition to these benefits, meditation has also been found to positively influence NGF levels.
Research suggests that meditation can increase the production of NGF in the brain, particularly in areas related to learning, memory, and emotional regulation (88).
This increase in NGF levels may be one of the mechanisms through which meditation supports cognitive function and overall brain health.
Studies have also shown that meditation can help reduce stress and inflammation, both of which can negatively impact NGF levels (89-91).
To experience the benefits of meditation on NGF levels and brain health, it's essential to practice regularly.
You should aim for at least 10-20 minutes of meditation per day, gradually increasing the duration as you become more comfortable with the practice.
By incorporating meditation into your daily routine, you can effectively support NGF production, improve cognitive function, and promote overall mental well-being.
Meditation is one of my favorite 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.
4. Sunlight (Vitamin D)
Exposure to natural sunlight is crucial for the production of vitamin D in the skin.
Vitamin D is involved in various neurophysiological processes, including neuroprotection, neuroplasticity, and neurotransmitter synthesis.
It also plays a role in the regulation of nerve growth factor (NGF).
Low levels of vitamin D have been associated with an increased risk of developing neurological and psychiatric disorders.
But studies show that higher levels of vitamin D can support NGF production and increase NGF levels in the brain.
In a review article, researchers highlight the role of vitamin D in the nervous system, including its impact on neurotrophic factors such as NGF.
The authors discuss how vitamin D has been shown to promote the synthesis of NGF (92).
Another review article discusses the potential role of vitamin D in various neurological diseases.
The authors mention that vitamin D deficiency has been associated with decreased NGF production (93).
Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.
But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.
If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your NGF levels and support your brain health.
Sunlight exposure is definitely better than supplements, though.
I personally get sunlight every single day during the spring and summer months.
It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm.
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.
But it's important to test and monitor your Vitamin D levels before and after supplementing with it.
5. Low-Level Laser/Light Therapy (LLLT)
Low-level laser/light therapy (LLLT), also known as photobiomodulation, uses light at specific wavelengths to modulate cellular activity.
It has been shown to have various therapeutic effects on the nervous system.
There is a narrative review that summarizes the current knowledge on the therapeutic effects of LLLT in various neurological conditions.
In the review, the authors discuss the potential mechanisms of action of LLLT.
They talk about how it can upregulate neurotrophic factors such as NGF, and this then contributes to the overall benefits observed in nervous system disorders (96).
Some studies have looked at the direct impact of LLLT on NGF levels.
In one study, researchers investigated the effects of LLLT on spinal cord injury.
The researchers found that LLLT significantly increased levels of NGF.
They concluded that LLLT can promote nerve regeneration and functional recovery by increasing NGF (94).
Another study looked at the efficacy of LLLT on peripheral nerve regeneration following nerve injury.
The authors again found that LLLT significantly increased NGF levels, and it contributed to improved nerve regeneration and functional recovery (95).
I previously wrote about my experience with LLLT here.
I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.
When I’m traveling, I take this smaller and more convenient device with me and shine it on my forehead.
I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount.
Before trying LLLT, I highly recommend reading my full article about it first.
6. Cognitive Stimulation
Cognitive stimulation involves engaging in various mental exercises and activities to enhance cognitive function.
Mentally stimulating activities include puzzles, reading, learning a new language, or playing a musical instrument.
Research suggests that cognitive stimulation can boost NGF levels.
In a review article, researchers discuss the effects of environmental enrichment and cognitive stimulation on brain function and plasticity.
The authors highlight that these interventions can lead to the upregulation of neurotrophic factors such as NGF (99).
In another review article, researchers discuss the benefits of cognitive stimulation on brain health and plasticity.
The authors propose that one potential mechanism by which cognitive stimulation exerts its effects is through the upregulation of neurotrophic factors such as NGF (97).
In one study, the researchers found that cognitive stimulation through environmental enrichment increased the production of NGF in the brain.
This increase in NGF levels was associated with enhanced learning and memory performance (98).
7. Social Interaction
Positive social connections and experiences can also promote the release of NGF.
In one study, researchers found that mice raised in a socially enriched environment had higher NGF levels in specific brain regions and exhibited improved social behaviors (100).
Follow-up studies also showed that environmental enrichment, including social interaction, increased NGF levels in certain brain regions and improved behavioral outcomes (101-102).
This is just one reason why it's essential to maintain a healthy social life.
So if you want to produce more NGF, 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 help. It doesn’t necessarily need to be in person, although that’s definitely better.
8. Acupuncture
Acupuncture, a traditional Chinese medicine practice, has also been shown to increase NGF levels.
In one study, researchers found that electroacupuncture increased NGF levels, which could be associated with reduced brain injury and improved functional recovery (103).
In another study, researchers found that acupuncture increased NGF levels in the brain, which was associated with improved cognitive function (105).
And then other research has shown that electroacupuncture increases the expression of NGF and other neurotrophic factors, which can then protect the brain from injuryy (104).
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 lie on an acupuncture mat at home to relax before bed.
9. Massage
Regular massages can help increase NGF levels by promoting relaxation and reducing stress.
In one study, researchers found that massage therapy enhances NGF concentrations (106).
In an animal study, researchers examined the effects of massage on nerve regeneration and functional recovery in rats with sciatic nerve injury.
They found that massage therapy increased NGF levels in the sciatic nerve, which was associated with improved nerve regeneration and functional recovery (107).
This is one reason why I regularly get a massage from a registered massage therapist.
Massage also reduces cortisol, increases GDNF, and stimulates the vagus nerve.
10. Yogic Breathing
Yogic breathing techniques help to calm the mind, reduce stress, increase focus, and promote relaxation.
They also appear to increase NGF levels.
In one study, researchers found that yogic breathing stimulates the expression of NGF in cognitively normal healthy volunteers (108).
11. Intermittent Fasting
Intermittent fasting is an eating pattern where individuals cycle between periods of fasting and eating.
It has been found to positively impact various aspects of health, including brain health.
Research suggests that intermittent fasting can stimulate the production of neurotrophic factors, such as NGF.
This can then result in improved cognitive function, increased neurogenesis, and enhanced neuronal plasticity.
In one study, researchers found that intermittent fasting increased the expression of NGF.
The increase in NGF was associated with improved cognitive function and reduced brain damage (109).
In another study, rats underwent intermittent fasting, and they exhibited increased NGF levels.
This resulted in enhanced neuronal survival and reduced brain degeneration (110).
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.
12. Cold Exposure
Short-term exposure to cold temperatures, such as cold showers or ice baths, can also help increase NGF levels.
It does this by triggering the release of norepinephrine, a neurotransmitter known to stimulate NGF production.
In one study, researchers found that cold exposure increased the expression of NGF and other neurotrophic factors (111).
In a review article, researchers discussed the potential of cold exposure to stimulate neurogenesis (the growth and development of new neurons) in the adult brain.
The authors suggest that cold exposure can increase the production of neurotrophic factors, such as NGF. This then promotes neurogenesis and improves cognitive function (112).
To practice cold exposure, you can try taking cold showers or spending time in a cool environment.
But make sure you do so safely and within your comfort limits.
I personally take a cold shower every day.
During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.
You don’t have to be that extreme though.
You can start by finishing your next shower with one minute of cold water.
See how it feels, and then over time, increase the amount of time you turn off the hot.
It can be a bit painful.
But the beneficial effects end up being worth it.
Another way is to stick your face, hand or foot in ice cold water.
Or you can try cold plunges, cold baths and even cryotherapy if you want.
Find what works best for you and do it regularly.
13. Reduce Inflammation
Chronic inflammation can negatively impact NGF levels.
Researchers have found that interleukin-1β (IL-1β), a pro-inflammatory cytokine, decreases the production of NGF and other neurotrophic factors (113).
Interleukin-6 (IL-6) has also been shown to regulate the production of neurotrophic factors, such as NGF (114).
There are many causes of chronic inflammation, including infections, toxic 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 I recommend following an anti-inflammatory diet and limiting foods that can trigger inflammation in the gut and brain.
You should 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 Health for a full list of anti-inflammatory foods.
Other steps you can take to reduce inflammation include reducing stress, exercising regularly, 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
14. Increase BDNF
BDNF (brain-derived neurotrophic factor) is another growth factor that plays a crucial role in the growth and maintenance of neurons.
Activities and interventions that increase BDNF, such as exercise, may also help increase NGF levels.
Researchers often find that interventions that improve BDNF levels also have a positive impact on NGF levels.
For example, researchers have investigated the effects of exercise on the expression of BDNF and NGF in the brain.
Their results often show that exercise increases both BDNF and NGF levels (115).
Researchers have also found that cinnamon increases both BDNF and NGF levels in the brain (116).
This suggests a potential link between interventions that increase BDNF and those that also increase NGF levels.
I previously provided 31 ways to boost BDNF in this article.
15. Transcranial Magnetic Stimulation (TMS)
Transcranial Magnetic Stimulation (TMS) is a non-invasive brain stimulation technique.
It uses magnetic fields to stimulate specific areas of the brain.
By stimulating specific areas of the brain, TMS has effects on NGF levels.
Emerging research and studies have shown that TMS can modulate and increase the production and release of various neurotrophic factors, including NGF.
This then supports neuronal growth, synaptic plasticity, and overall brain function.
As a result, TMS has been approved for the treatment of various neurological and psychiatric conditions, such as major depressive disorder, obsessive-compulsive disorder, and migraine.
In one study, researchers investigated the effect of repetitive TMS (rTMS) on serum levels of neurotrophic factors, including NGF, in drug-resistant depressed patients.
The results showed a significant increase in serum NGF levels following rTMS treatment (117).
In another study, researchers explored the effects of rTMS on plasma levels of NGF and other neurotrophic factors in patients with amyotrophic lateral sclerosis (ALS).
The researchers found that rTMS led to increased NGF levels in these patients (118).
This increase in NGF may contribute to the therapeutic effects of TMS, such as improved mood and cognitive function in individuals with depression.
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.
The Best Foods and Nutrients To Increase NGF
16. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are vital for brain health.
They are considered “essential fatty acids”, meaning your body cannot create them and you have to get them from food or supplements.
They’re found in fish oil, and making sure you get more of them 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.
They have also been linked to increased NGF levels.
In one study, researchers demonstrated that DHA promoted neurite growth in hippocampal neurons.
They found that DHA treatment increased NGF secretion in the neurons, suggesting that the observed neurite growth might be mediated by NGF (50).
In another study, researchers found that DHA promoted the development of hippocampal neurons and enhanced synaptic function.
The authors suggested that the effect of DHA on neuronal development is likely mediated, in part, by its activation of the NGF receptor and downstream signaling pathways (49).
Omega-3 fatty acids can be found in fatty fish, walnuts, flaxseeds, and chia seeds.
These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.
17. Turmeric (Curcumin)
Curcumin, the active compound in turmeric, is one of my favorite natural compounds for the brain.
It has been found to improve memory and protect against neurodegenerative diseases.
One way it does this is by boosting NGF production.
Studies have shown that curcumin can increase the expression of NGF and its receptor (51).
In one study, researchers found that curcumin increased the expression of NGF in brain cells and increased the number of synapses formed between neurons (52).
Other studies have also shown that curcumin increases the expression of NGF in a dose-dependent manner (53-54).
Turmeric and curcumin are included in the Optimal Antiox supplement.
Since turmeric and curcumin are fat soluble, they are best absorbed when combined with a fatty meal or taken with fats like coconut oil or olive oil.
18. Green Tea (EGCG, Theanine)
Several studies have investigated the potential effects of green tea and its polyphenols on nerve growth and function, including their effects on NGF expression and activity.
Researchers have found that the polyphenols in green tea, particularly epigallocatechin gallate (EGCG), can help increase NGF production.
In one study, researchers found that daily consumption of green tea for 12 weeks improved cognitive function and increased NGF levels in older adults with mild cognitive impairment (57).
In another study, researchers found that EGCG increased NGF expression in a dose-dependent manner (56).
If you're not a fan of drinking green tea, you can opt for a green tea extract supplement containing EGCG to increase NGF production instead.
In fact, most studies use either green tea extract or EGCG rather than regular green tea.
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).
Theanine, which is an amino acid found in green tea, has also been shown to increase NGF (55).
Theanine is included in this supplement.
19. Magnesium
Magnesium is an essential mineral that plays a key role in nerve function.
It also plays a critical role in regulating the activity of ion channels in nerve cells, which are important for transmitting signals between nerve cells.
Research shows that magnesium supports NGF secretion and promotes the regeneration of nerve axons after central nervous system injury (58-60).
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 foods on a regular basis, including:
Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
You can also increase your body’s intake of magnesium by taking Epsom salt baths.
Supplementation is often a good idea for most people.
You can find magnesium in the Optimal Energy supplement.
20. Zinc
Zinc is an essential trace element that plays a crucial role in overall brain health and function.
It is involved in numerous cellular processes, such as enzymatic reactions, gene expression, and protein synthesis.
Zinc is also necessary for the proper functioning of the nervous system and has been shown to influence synaptic plasticity, learning, and memory.
Zinc has been linked to increased NGF levels.
In one study, researchers found that zinc supplementation had a positive effect on NGF expression in the brain (61).
Another study also found that zinc supplementation Increases NGF (62).
I created and take the Optimal Zinc supplement to make sure my zinc 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 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.
21. Lion's Mane Mushroom
Lion's mane mushroom (Hericium erinaceus) is a fungus that has been traditionally used in Chinese and Japanese medicine for cognitive enhancement and nerve health.
This edible mushroom has been shown to support overall brain health by promoting neurogenesis and stimulating NGF production.
Several studies have explored the effects of lion's mane mushroom on NGF.
In one study, researchers found that lion's mane mushroom had neurotrophic effects and was able to stimulate the production of NGF (63).
Another study showed that compounds called hericenones, isolated from the lion's mane mushroom, were able to increase NGF synthesis (64).
Researchers have identified two active compounds, erinacines A and C, which contribute to the mushroom’s NGF-inducing activity (65).
Other research has shown that lion's mane mushroom mycelia extracts, which are rich in erinacines, promoted NGF synthesis and protected against neuronal damage (66).
Lion’s mane mushroom extract is also available as a supplement in capsule or powder form.
22. Resveratrol
Resveratrol is a natural compound found in red wine, grapes, and berries that has antioxidant, anti-inflammatory and neuroprotective properties.
It has been shown to increase GDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.
It can also help support NGF production.
In one study, researchers found that resveratrol increased the expression of NGF in the brain (67).
Researchers have also investigated the effects of resveratrol on NGF and its receptor, TrkA.
They have found resveratrol increased the levels of NGF and TrkA in the brain (68).
To consume enough resveratrol to increase NGF, you’ll need to supplement with it.
Resveratrol can be found in this supplement.
23. Cinnamon
Cinnamon is a tasty spice that has a number of health benefits.
It has been found to have positive effects on NGF levels in the brain.
In one study, researchers investigated the effects of cinnamon on the levels of neurotrophic factors, including NGF.
They found that cinnamon led to an increase in NGF levels in the brain (116).
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.
The Best Natural Supplements and Herbs To Increase NGF
24. Alpha Lipoic Acid
Alpha lipoic acid (ALA) is a naturally occurring antioxidant found in certain foods.
It is also produced by the body, playing a role in mitochondrial energy metabolism.
It has been studied for its health benefits, including its neuroprotective effects.
In supplement form, it is a potent antioxidant compound that has been shown to improve cognition.
It reduces oxidative stress and inflammation in the brain, which can contribute to neurological decline.
It also helps regulate blood sugar levels, which is crucial for healthy brain function
Researchers have found that ALA increases NGF production as well.
In a review article, researchers mention that ALA has been shown to increase the expression of NGF in the brain (69).
In one study, diabetic rats treated with ALA showed increased NGF levels in their sciatic nerves.
The researchers concluded that ALA could have a positive effect on neuronal health and function (70).
Another study showed that ALA protected dopaminergic neurons against apoptosis.
ALA's protective effect was associated with increased expression of NGF and other neurotrophic factors (71).
Alpha Lipoic Acid can be found in spinach, broccoli, and organ meats like liver and kidney.
These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.
But ALA is more commonly taken as a supplement.
ALA supplements are fat soluble and can easily cross your blood-brain barrier.
ALA can be found in the Optimal Antiox supplement.
25. Acetyl-L-Carnitine
Acetyl-L-carnitine (ALCAR) is a naturally occurring compound derived from L-carnitine.
It’s involved in energy metabolism and the transport of fatty acids into the mitochondria.
ALCAR has been studied for its neuroprotective effects and ability to enhance cognitive function.
It’s often used as a natural brain booster by people of all ages because it supports brain cells and increases alertness.
It’s also been associated with increased NGF levels.
In one study, researchers found that ALCAR resulted in increased NGF levels in the brain.
It also increased the activity of choline acetyltransferase, which is an enzyme involved in the synthesis of the neurotransmitter acetylcholine (72).
In another study, rats were treated with ALCAR.
The treatment resulted in increased NGF levels and choline acetyltransferase activity in the brain (73).
Regular carnitine is found in red meat, dairy products, and avocados.
But for best cognitive-enhancing results, ALCAR needs to be taken as a supplement.
I find that ALCAR personally gives me a big boost in cognitive energy and resilience. It keeps me motivated to do complex tasks that require optimal brain 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.
26. Ginkgo Biloba
Ginkgo biloba, an ancient tree species, has long been used in traditional medicine for its health benefits.
Ginkgo biloba extracts have been studied for their antioxidant, anti-inflammatory, and neuroprotective properties.
It’s also been shown to improve memory and enhance cognitive function.
One way it does this is by increasing NGF levels.
In one study, researchers found that Ginkgo biloba increased the expression of NGF in the brain
The increase in NGF levels was associated with enhanced neurogenesis and improved cognitive function (74).
Another study demonstrated that Ginkgo biloba protected human neuroblastoma cells from cell death.
The protective effect was associated with the upregulation of NGF expression (75).
My Optimal Brain supplement contains Ginkgo Biloba, along with other premium ingredients that protect the brain and enhance cognition.
27. Phosphatidylserine
Phosphatidylserine is a naturally occurring phospholipid found in the cell membranes of neurons and other cells.
It plays a critical role in maintaining membrane fluidity, regulating cell signaling, and supporting neurotransmission.
High amounts of phosphatidylserine are found in the brain, and supplementation has been shown to improve attention, learning and memory.
Studies have shown that phosphatidylserine can also enhance the production of NGF and other neurotrophic factors.
In one study, researchers found that phosphatidylserine increased the release of NGF (127).
Another study showed that phosphatidylserine supplementation led to enhanced NGF receptor expression and improved cognitive function (128).
Phostadidylserine is included in the Optimal Brain supplement.
Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.
28. Gotu Kola
Gotu kola (Centella asiatica) is an herb that has been used in traditional medicine systems for its cognitive-enhancing and neuroprotective properties.
Some research suggests that Gotu kola has a positive effect on NGF levels.
In one study, researchers found that oral administration of Gotu kola significantly increased NGF levels in the brain.
The researchers suggested that the increased NGF levels might contribute to the memory-enhancing effects of Gotu kola (129).
Another study demonstrated that Gotu kola promoted neurite outgrowth. This effect was partly mediated through the activation of the TrkA receptor, which is the primary receptor for NGF (130).
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.
29. Bacopa Monnieri
Bacopa monnieri, also known as Brahmi, is a traditional Ayurvedic herb known for its cognitive-enhancing and neuroprotective properties.
It has been found to support memory and overall brain function. .
It’s also been shown to promote NGF production.
In one study, researchers found that Bacopa monnieri increased the expression of NGF in the brain.
The increase in NGF levels was associated with improved cognitive function and memory consolidation (76).
In another study, treatment with Bacopa monnieri protected against oxidative stress and neurotoxicity.
The neuroprotective effect was associated with an increase in NGF expression (77).
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 NGF and relieve anxiety at the same time.
30. Ashwagandha
Ashwagandha (Withania somnifera) is another adaptogenic herb commonly used in Ayurvedic medicine.
Its health benefits include stress reduction, cognitive enhancement, and neuroprotection.
Ashwagandha has also been shown to increase NGF levels.
One study demonstrated that withanolide A, a bioactive compound found in ashwagandha, promoted neurite outgrowth in neurons.
The neurite outgrowth was accompanied by an increase in NGF expression.
The researchers concluded that ashwagandha can support neuronal regeneration by modulating NGF levels (78).
In another study, ashwagandha supplementation resulted in a significant increase in NGF levels in the brain.
It also increased antioxidant enzymes in the brain.
This study suggests that ashwagandha has neuroprotective effects by modulating NGF expression and reducing oxidative stress (79).
Ashwagandha is one of the main herbs I took to reduce stress and anxiety, and restore balance to my brain and body, after I came off psychiatric medications.
31. Rhodiola Rosea
Rhodiola Rosea is an adaptogenic herb that has been used for centuries.
It’s one of the most popular adaptogens used to increase physical and mental stamina.
It helps the body adapt to stress, reduces fatigue, and enhances cognition.
It also has a positive impact on NGF levels.
Salidroside is one of the primary active constituents of Rhodiola rosea.
In one study, salidroside had neuroprotective effects by upregulating the expression of NGF (80).
I take rhodiola when I need an extra boost in brain function and cognitive energy. It’s especially useful after stressful periods of pushing myself too hard. It helps me recover faster.
Rhodiola also boosts acetylcholine and dopamine levels, and induces autophagy in the brain.
Be sure to check out this article to learn more about the benefits of rhodiola.
32. Probiotics
Gut health is closely connected to brain health, and there is growing evidence that probiotics can influence brain function and neurochemistry.
Some studies suggest that probiotics can support NGF production.
In one study, researchers investigated the effects of chronic administration of Bifidobacterium longum on anxiety, memory, and neurogenesis.
The results showed that B. longum increased NGF levels and improved memory performance (81).
B. longum is included in the Optimal Biotics supplement.
Another study looked at the effects of Lactobacillus plantarum on depression and anxiety-like behavior in mice.
The results showed that L. plantarum alleviated depression-like behavior and significantly increased NGF levels (82).
To support your microbiome and increase probiotics in your gut, you can eat probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi.
You can also take a probiotic supplement, such as Optimal Biotics.
Check out this article for several other ways to increase your good gut bacteria.
And if you struggle with anxiety or depression, here are 9 probiotic strains that can help.
BONUS: Emerging NGF-Enhancing Drugs and Treatments
Several emerging drugs and treatments are being developed and investigated for their potential to enhance NGF levels or promote its activity.
While some are still in the preclinical or early clinical stages, they represent potential avenues for future therapies.
Some of these drugs and treatments include:
NGF gene therapy: This approach involves the delivery of the NGF gene directly into the target tissue, such as the brain, to promote NGF production. Various methods, such as viral vectors, have been investigated for efficient gene delivery. Early studies have shown promise in animal models of neurodegenerative diseases, such as Alzheimer's disease (119).
Small molecules targeting TrkA receptors: Tropomyosin receptor kinase A (TrkA) is the primary receptor for NGF. Small molecules that target and activate TrkA receptors could potentially mimic the effects of NGF and promote neuronal survival, growth, and function. Several compounds have been investigated for their potential to activate TrkA receptors (120).
Peptides mimicking NGF: Researchers are developing peptides that mimic the structure and function of NGF. These peptides can bind to TrkA receptors and activate downstream signaling pathways, similar to NGF. These peptides have shown promise in preclinical studies as a potential therapy for neurodegenerative diseases and nerve injuries (121).
Stem cell therapy: Stem cells can be coaxed to differentiate into specific types of cells, including neurons. Researchers are investigating the potential of stem cell therapy to promote neurogenesis and neuronal survival, which could be partially mediated through NGF enhancement (122).
P7C3 and its derivatives: P7C3 is a small molecule that has been shown to enhance the production of NGF and support the survival of neurons. P7C3 and its derivatives have demonstrated neuroprotective effects in animal models of neurodegenerative diseases and may hold potential for further development (123).
LM11A-31: LM11A-31 is a small molecule that targets the p75 neurotrophin receptor (p75NTR), which interacts with NGF and other neurotrophins. This compound has been shown to promote neuronal survival and neurite outgrowth in preclinical studies, and it has undergone phase 1 clinical trials for Alzheimer's disease (124).
Cerebrolysin: Cerebrolysin is a peptide mixture derived from pig brain tissue that has been shown to have neurotrophic effects, including the enhancement of NGF expression. It has been studied in clinical trials for Alzheimer's disease, stroke, and traumatic brain injury (125).
Dihexa: Dihexa is a small molecule that has been shown to promote the formation of new synapses and enhance cognitive function in animal models. It is thought to enhance neurotrophic signaling, including the activation of NGF receptors. Dihexa is in the early stages of research and has not yet undergone clinical trials (126).
It is important to note that many of these emerging drugs and treatments are still in the early stages of research and may have limitations and side effects. Further research is needed to fully understand their potential therapeutic effects, safety, and optimal application.
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