31 Proven Ways to Increase BDNF, Your Brain's Growth Hormone

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Just like some people are able to drop massive amounts of weight and never gain it back, you can drop your chronic depression, anxiety and poor cognition and never have it consume you again. 

One way to do this is by increasing brain-derived neurotrophic factor, also known as BDNF.

BDNF is a naturally-occurring protein in the brain that improves brain function and lowers your risk of mental disease. 

BDNF protects and repairs your brain cells, increases the growth of new brain cells, and improves learning, memory and mood. In fact, many researchers consider it a natural antidepressant (12-17, 66).

Research suggests that if you struggle with mental illness or poor brain function, you likely have reduced levels of BDNF. But luckily, there are ways to boost it. And by doing so, you can reverse depression and protect yourself from Alzheimer’s disease (46-50, 31, 64-65, 67).

After suffering two concussions, living in a moldy house, and falling into a deep depression in 2010, I started searching far and wide for ways to boost BDNF and heal my damaged brain.

Below are 31 ways that significantly helped me recover, and they likely will help you too.

 

Foods, Nutrients and Natural Supplements to Increase BDNF Levels in the Brain

 

1. Coffee Fruit Concentrate

Whole coffee fruit has a number of brain health benefits.

It includes the flesh of the berry that surrounds the coffee bean. 

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

But this is a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

After years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases BDNF in humans. 

One study found that 100mg of whole coffee fruit concentrate increases BDNF by an astounding 143%.

And another study found that it doubles the amount of BDNF in the blood.

Coffee fruit concentrate is included in the Optimal Brain supplement

 

2. Curcumin

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

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

Studies show that it can increase BDNF production in the brain, leading to improved cognition and mood (18- 20, 22). 

It also protects the brain by activating BDNF (21). 

There are several different forms of “bioavailable” curcumin and I've tried most of them. 

My favourite is the "Longvida" form of curcumin, as I noticed a significant effect from it. You can get it here.

 

3. Green Tea

Drinking green tea is another way you can increase BDNF. 

The antioxidants within it have been shown to increase BDNF (25). 

You can either drink green tea on a regular basis or consider supplementing with a concentrated green tea extract.

 

4. Omega-3 Fatty Acids

A large number of people are deficient in omega-3 fatty acids today, and they are necessary for the normal electrical functioning of your brain and nervous system (70). 

They've been shown to improve mood, sleep, learning and memory, and protect against psychiatric disorders including depression, mild cognitive impairment, dementia and Alzheimer's disease (31-33).

This is likely because they've been shown to increase BDNF levels (71). 

After traumatic brain injury, omega-3s normalize BDNF levels in rats. Without supplementation, levels did not return to baseline (68). 

And omega-3 fatty acids have been shown to help patients with bipolar, likely because they support optimal BDNF levels (69). 

Yet most people don't consume enough omega-3 fatty acids through their diet.

That's why I recommend people supplement with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

I take this one

 

5. Resveratrol

Resveratrol is a beneficial antioxidant compound found in red wine. 

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

And science is starting to understand why. 

For one, it has neuroprotective effects by elevating BDNF (37). 

Because of this increase, it can be effective at improving fatigue (38). 

I supplement with this resveratrol every other day. You can get it here or here.

 

6. Prebiotics and Resistant Starch

Prebiotics are substances that humans can't digest, so they pass through our gastrointestinal tract and promote the growth of many different strains of good bacteria in our lower bowel.

Essentially, they are food for the good bacteria in our intestines.

Bacteria convert prebiotics into butyrate, a substance that has been shown to increase BDNF (43, 44) 

Prebiotic-rich foods include sweet potatoes, carrots, onions, asparagus and squash. These foods are included in my free grocery shopping guide for optimal brain health and you should try to eat them as much as possible.

Resistant starch is one of the most potent ways to boost your prebiotic intake. 

A convenient way to incorporate more resistant starch into your diet is by using Bob’s Red Mill Unmodified Potato Starch. I take it on a regular basis and you can get it through Amazon. It's one of the easiest and cheapest ways to incorporate more resistant starch into your diet. It is bland so you can simply add it to beverages, smoothies and meals. It has to stay raw though, so don’t cook it.

I discussed prebiotics and resistant starch in this previous article.

Other high-quality resistant starches include banana flour, plantain flour and waxy maize. I usually rotate between them.

Cooked and cooled white rice and potatoes also contain some resistant starch. 

 

7. Magnesium

Magnesium has been shown to cause antidepressant effects by significantly increasing BDNF expression in the brain (51, 52). 

It’s one of the three nutrients that everyone should be taking for their brain, as most people are deficient. 

The good news is that you can easily correct magnesium deficiency yourself. Supplementation is cheap and can restore the mineral to healthy levels. 

I take this magnesium threonate supplement before bed. It’s the best form of magnesium for the brain because it’s very effective at passing the blood-brain barrier.

Magnesium threonate is also the exact form of magnesium shown in studies to increase BDNF (80).

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8. Lithium Orotate

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 has been shown to improve mood and have neuroprotective effects in people without bipolar disorder, and some studies have shown that it increases BDNF (54, 55). 

I don’t take it anymore but I did feel calmer and more stable when I supplemented with it.

If you’re interested in trying it, you can get the one I took here.

 

9. Dark Chocolate

I’m sure you're smiling right now.

Everyone loves chocolate.

And thankfully, it’s really good for your brain.

The antioxidants in dark chocolate (not milk chocolate) trigger neuroprotection by activating the BDNF survival pathway (56). 

You should try to eat high-quality, organic dark chocolate with the least amount of sugar. 

 

10. N-Acetyl-Cysteine

N-Acetyl-Cysteine (NAC) is a cheap amino acid and antioxidant, and a very safe and effective way to deal with the root cause of your mental illness or sub-optimal cognition.

It has personally played a huge role in my recovery from mental illness and post-concussion syndrome, which is not surprising, considering that it’s been shown to boost BDNF (57). 

I’ve previously explored NAC in depth here. It can help treat at least six mental illnesses

 

11. Theanine

L-Theanine is a relaxing amino acid found in tea.

It’s known to reduce stress and promote relaxation.

Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness.

One study also found that theanine increases BDNF (58). 

My personal experience with theanine is that it mixes really well with caffeine. Coffee can make a lot of people jittery and unfocused. But theanine reduces that side effect. I still take it from time to time when I drink coffee. 

You can get it here.

 

12. Adaptogenic Herbs

Adaptogens are plants and herbs containing bioactive compounds that can support your brain.

They increase your resilience to physical and mental stress, calm you down, or increase your energy, depending on what your body needs.

Rhodiola is one of my favourite adaptogenic herbs, and it’s been shown to increase BDNF expression in the brain (59). 

I take this version of Rhodiola on a semi-regular basis to maintain my mood and energy, and I previously wrote about it here

Bacopa is another adaptogenic herb I take every so often.

It’s effective at improving memory and cognition, and reducing anxiety.

And research shows that bacopa increases BDNF in rats that are undergoing chronic stress (60).

Lastly, ginseng has been shown to prevent stress-induced decline of BDNF (61). 

I take ginseng daily to support my mood and cognition.

Rhodiola, bacopa and ginseng are the three main herbs I use to increase BDNF and support my brain function.

But there are several other herbs that have been shown to increase BDNF, including baicalin, ashwagandha, gotu kola, and magnolia officinalis (81-84).

 

13. Zinc

Supplementing with zinc can also increase your BDNF levels.

Zinc is an essential trace mineral that activates several hundred enzymatic reactions, including brain and nervous system function and neurotransmission.

Several studies have shown that zinc has antidepressant effects because it causes a significant increase in BDNF levels and BDNF gene expression (76-79). 

But unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (72, 73, 74).

If you struggle with depression or anxiety, you are likely deficient in zinc, and therefore likely to have depleted BDNF levels. 

I used to suffer from anxiety and depression, and increasing my intake of zinc is one of the most impactful actions I have taken to overcome them. You can read more about my research and experience with zinc here. 

I created and take the Optimal Zinc supplement every day so that my zinc levels are optimal.

 

14. Blueberries

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

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

Research shows that supplementing with the pure blueberry flavanols for 6 weeks, at levels similar to what is found in blueberries, significantly improves memory by increasing BDNF levels and BDNF expression (85). 

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 this one. It’s actually cheaper in the long run that eating blueberries every day, but I just prefer eating actual blueberries.

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

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15. Progesterone

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

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

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

Researchers have also found that it increases BDNF release (86).  

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

 

16. 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 is known to have neuroprotective effects and to improve memory and cognition. 

In one study, it increased acetylcholine and BDNF expression (87).  

You can get DHEA here.  

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

 

17. Quercetin

Quercetin is a bioflavonoid found in fruits and vegetables.  

It is one of the most widely consumed flavonoids in the human diet.  

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

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

Researchers have also found that it increases BDNF (89).  

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

It’s interesting to point out that quercetin increases the absorption of resveratrol, so it’s a good idea to take them both together if you really want to increase BDNF (88).  

 

18. Coffee and Caffeine

Drinking coffee is another great way to increase BDNF levels.

Research shows that caffeine protects brain cells and lowers the risk of developing neurodegenerative diseases

In one study, researchers found that caffeine significantly reduced age-related impairments in memory by increasing BDNF levels (90).  

This is why I drink one cup of this high-quality coffee every morning.  

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.

 

19. Niacin

Niacin, also known as nicotinic acid or Vitamin B3, is an essential nutrient. 

Evidence suggests that niacin supplementation up-regulates the expression of BDNF (91).  

In one study, treatment with niacin significantly increased BDNF expression (92).  

Years ago, I took this niacin supplement after reading that it could help with addiction, withdrawal and energy. It did, but I don’t take it individually anymore. I now take this all-in-one B complex instead. 

 

20. Extra Virgin Olive Oil

Olive oil has numerous health benefits, particularly because of its strong anti-inflammatory effects.  

Oleuropein, a polyphenol found in olive oil, has been shown to induce autophagy and reduce cognitive impairment. As a result, many researchers propose that a diet with extra virgin olive oil might have potential benefits for Alzheimer’s patients.  

Researchers have found that it also increases BDNF in important areas of the brain (93-95).  

This is why I add olive oil to my salads and sometimes even just take a tablespoon of it straight.  

Be careful though. A lot of cheap extra virgin olive oil in grocery stores are not actually “extra virgin.” 

Investigations have found that there is a lot of fraud within the olive oil industry and many so-called extra virgin olive oils contains other cheaper, refined vegetable oils, such as soybean, corn and canola. 

This is discussed more in the book Extra Virginity: The Sublime and Scandalous World of Olive Oil

 

21. Taurine

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

It has a wide variety of health benefits.  

It can cross the blood-brain barrier and increases short-term memory by increasing BDNF expression (96).  

Taurine is included in the Optimal Zinc supplement

 

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. 

Saffron is one of the best supplements for reducing depression

And researchers have found that it has antidepressant effects because it significantly increases BDNF levels (97).  

 

Lifestyle Habits, Therapies and Practices to Increase BDNF Levels in the Brain 

 

23. Exercise

Exercise is the fastest and most effective way to boost BDNF levels, and improve learning, memory and mood (1, 2, 3, 4). 

In just 5 weeks, mild-intensity exercise significantly increased BDNF levels and reversed cognitive decline in old rats (62). 

And it’s not just old brains that benefit from regular exercise. High-intensity exercise increases BDNF and improves memory in young sedentary men (63). 

You should choose a sport or exercise routine that you enjoy, so that you’ll stick with it consistently. 

I plan on discussing my exercise routine in more depth soon, but for now, this is the general gist of it:

•    Lift heavy weights 1-4 times per week
•    High-intensity interval sprinting 1-2 times per week
•    Walk as much as you can (ideally 30-60 minutes every day)

Exercise has a number of benefits besides increasing BDNF. Many of the experts I’ve interviewed think it’s the most important thing you can do for your brain.

So you should try to exercise as much as you can. 

 

24. Sunlight

Exposing yourself to sunshine each day can also increase BDNF. 

One study found that BDNF increased in the summer and spring, and decreased in the fall and winter. They also found that participants with the lowest BDNF levels were more likely to be depressed, which likely explains why some people suffer from seasonal affective disorder (5). 

I try to get 30 minutes every day during the spring and summer months here in Canada. 

On top of increasing BDNF, the sun also provides Vitamin D, which is very important for optimal brain and mental health. 

During the winter months, I use this Vitamin D lamp. Or you can take a Vitamin D supplement

 

25. Intermittent Fasting

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

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

That may sound ridiculous and shocking to you. But there are huge health benefits from doing this. 

One benefit is that it increases BDNF signalling, which can improve heart and brain health (7, 8). 

And studies show that limiting yourself to only 600 calories every other day boosts BDNF up to 400 per cent (9, 10).

You don’t necessarily need to be this extreme and fast for 16 hours like I usually do. Even a 12-hour fast shows some benefits (11).

All you need to do is avoid eating anything after dinner, and then eat a regular breakfast the next day. 

 

26. Avoid Processed Food and Refined Sugar

While some habits can raise BDNF, others can lower it.

Many studies suggest that if you eat processed food and sugar (The Standard American Diet), you'll have lower levels of BDNF and neurotransmitters, and impaired cognition (23, 24). 

Ideally, you should stick with the whole foods from my Free Grocery Shopping Guide for Optimal Brain Health and you can be sure that you’re supporting optimal BDNF levels. 

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27. Lose Fat 

The fatter you are, the lower your BDNF levels will be.

Research shows that BDNF levels are lower in obese adults and children (26, 27, 28). 

This may be because overweight and obese individuals are less likely to eat healthy and exercise. 

Regardless, if you’re holding onto extra weight, it’d be best to lose it.

Your BDNF will increase as a result, which will lead to improved brain and mental health. 

One study showed that weight loss in obese men improved depressive symptoms by increasing BDNF levels, and females with higher levels of BDNF are in better shape and perform better on cognitive tests (29, 30). 

 

28. Socialize

Talk to people whenever you get the chance. If you suffer from anxiety, push yourself outside your comfort zone and try starting a conversation with a stranger – even if it’s just the cashier at the supermarket. 

Your brain will thank you. 

I'm an introvert, so I find this difficult. But I try to socialize as much as I can. 

Research has shown that a stimulating social environment increases BDNF and reduces depression and anxiety (34, 36). 

Women who are friendlier to strangers also have higher BDNF levels (35). 

 

29. Deep Sleep

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Getting high-quality, deep sleep is critical for the health of your brain.

My sleep used to be terrible and it was one of main factors that contributed to my poor mental health.  

Not surprisingly, sleep deprivation reduces BDNF (39). 

And it’s been shown that insomniacs have lower BDNF levels, and higher levels of BDNF are often a sign that a person is sleeping well (41, 42). 

Luckily, regular exercise can maintain BDNF levels when you’re not getting enough sleep (40). 

You should aim for at least 7 hours of sleep every night.

But it’s not just the amount of sleep you get that’s important. It’s also the quality of sleep. In fact, the quality of your sleep is more important than the length of your sleep.

I'll be writing more about how to improve the quality of your sleep soon.

In the meantime, I recommend 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. You can use the coupon code FIVE$45496275 for a 5% discount.

 

30. Reduce Stress (Neurofeedback/Meditation)

People who experience a lot of stress produce less BDNF, and both acute and chronic stress has been shown to significantly decrease existing BDNF levels (45-48). 

Stress can also ruin your sleep, which as I mentioned earlier, decreases BDNF (41).

As you can see, everything is connected. Ignoring one area of your health will often affect other areas.

I highly recommend you try to do something every day to manage your stress

The most effective way to significantly reduce stress and anxiety is neurofeedback. It’s advanced, guided meditation that you need to do with a qualified practitioner. I previously wrote about my experience with it here

If you can’t access neurofeedback, taking up a daily meditation practice is an excellent idea. 

I’m also a big fan of the Muse headband. Similar to neurofeedback, it gives you real-time feedback while you meditate. I’ve used the Muse for the past few months, and I've written an entire review about it. You can get it through Amazon or the Muse website

I often use this acupressure mat as well. Lying on it for just 10 minutes can relax your entire body and mind. I also use it before bed. It helps me fall asleep faster. 

Lastly, this anti-anxiety supplement includes several natural compounds that have helped me manage my stress and anxiety over the years. 

 

31. Ketogenic Diet

Ketosis is a metabolic state in which your body runs on fatty acids. This happens when there is limited access to glucose, the body’s main source of energy. Ketosis often results from following a very low-carb diet (49). 

To get into ketosis, you need to eat less than 50 grams of carbs per day, meaning you have to avoid grains, sugar, and even potatoes, legumes and fruit.

I don’t recommend following a low-carb ketogenic diet for long periods of time, unless you witness huge beneficial changes in your health.

However, going in and out of ketosis may have some beneficial effects on your brain. One study found that it can increase BDNF (50). 

Taking exogenous ketones can help you get into ketosis very quickly.

I take Optimal Ketones and they immediately increase my mental clarity, even when I'm eating plenty of carbohydrates. 

 

Conclusion

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As you can see, there are so many ways to increase your brain-derived neurotrophic factor (BDNF) to promote healing and the growth of new brain cells

I’ve implemented and experimented with all these treatments with good results. My brain wouldn’t be as healthy today without them. 

It’s been tough to overcome my chronic depression, anxiety and concussion symptoms. I’m not going to act like it’s been very easy. But you (and your brain) can definitely grow stronger over time. 

If you liked this article, please share it with family and friends because there are still a lot of people who feel hopeless and aren’t aware that they can protect and heal their brains, and strengthen their mental health, without a doctor or prescription.

And let me know what you think in the comments. 

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

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Live Optimally,

Jordan Fallis

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(88) https://www.ncbi.nlm.nih.gov/pubmed/25669932  

(89) https://www.ncbi.nlm.nih.gov/pubmed/22936120  

(90) https://www.ncbi.nlm.nih.gov/pubmed/22841916  

(91) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192966/  

(92) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192966/  

(93) https://naturallysavvy.com/eat/can-olive-polyphenols-make-you-less-forgetful/ 

(94) https://www.researchgate.net/publication/312041499_NGF_BDNF_olive_oil_polyphnols 

(95) https://www.nutraingredients.com/Article/2013/04/05/Olive-polyphenols-play-key-role-in-learning-and-memory-processes  

(96) https://www.ncbi.nlm.nih.gov/pubmed/25612506 

(97) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3927874/  

Medically reviewed by Dr. Robert Blake Gibb, MD

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13 Proven Ways Saunas Can Improve Your Mental Health

When it comes to improving your mental health, some of the simplest strategies can have a huge impact.

Using a sauna regularly is one of them.

Infrared saunas in particular are becoming increasingly popular, and for good reason. 

They have a number of brain and mental health benefits, as discussed in the book Sauna Therapy by Dr. Lawrence Wilson.

However, you don’t necessarily need an infrared sauna to experience health benefits. Even traditional saunas – available at most public gyms, spas and health centres – have a number of beneficial cognitive and psychological effects. 

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.

Read on to learn about the 13 ways traditional and infrared saunas can improve your brain and mental health.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

1. Saunas Improve Mood and Reduce Depression

Saunas can really help people that struggle with depression.

Lots of research shows that they can make you feel euphoric. Saunas are somewhat stressful on the body, so your brain produces and releases more euphoric hormones to deal with it (53-55).

And these changes appear to be semi-permanent (56). 

So if you use a sauna regularly, you'll end up being consistently happy. 

Dr. Jeffrey Lieberman, MD, has completed two studies in which he had people with major depression sit in an infrared sauna.

improve-mood-reduce-depression-13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

In his first study, the participants had just one infrared sauna treatment and it reduced their symptoms by about 50%.

In his follow-up study, he found that a single session caused a rapid and powerful antidepressant effect, and the benefits continued for six weeks, which was unexpected. 

He concluded that whole-body hyperthermia holds promise as a safe, rapid-acting, antidepressant treatment with a prolonged therapeutic benefit (57-58). 

Other researchers have looked at the effects of infrared sauna therapy on mildly depressed patients with fatigue, appetite loss, and mental complaints. They found that sauna treatment significantly increased their appetite and reduced their mental complaints (59). 

Whole-body heat therapy has also been shown to reduce depression in cancer patients (60-61).

And other research shows that sweating increases mental satisfaction and energy (62). 

2. Saunas Reduce Anxiety and Stress

Not surprisingly, saunas can also reduce stress and anxiety.

Several studies have shown that regular sauna use lowers levels of cortisol, your body’s main stress hormone (49-52). 

In one study, researchers found that using a sauna can reduce both state and trait anxiety (48).

And other research shows that sweating increases relaxation, and reduces feelings of frustration and anxiety (62). 

Here are 21 other ways to reduce cortisol and increase your resilience to stress.

3. Saunas Increase Beta-Endorphins, Relieve Pain and Help Treat Fibromyalgia

Beta-endorphins are pain-relieving compounds that originate within your body. 

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain.

Since saunas are a stressor, the release of endorphins are increased when you spend time in one.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Several studies have shown that heat stress and heat exposure in a dry sauna cause a significant increase in beta-endorphin levels (28-32). 

This may explain why research shows that sauna therapy can lessen the pain experienced by patients with fibromyalgia, a chronic syndrome characterized by widespread pain with tenderness in specific areas.

In one study, people with fibromyalgia experienced a 33 to 77 per cent reduction in pain after using an infrared sauna regularly. Six months after the study was done, the participants still reported a 28 to 66 per cent reduction in pain (35). 

Other researchers have found the same thing and concluded that infrared sauna therapy is effective for the treatment of fibromyalgia (33-34). 

Another way to relieve pain is by taking DL-Phenylalanine. It’s an amino acid that inhibits the breakdown of endorphins. I previously wrote about it here, and you can get it here.

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4. Saunas Increase Brain-Derived Neurotrophic Factor (BDNF)

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Brain-derived neurotrophic factor (BDNF) is a naturally-occurring protein in the brain that lowers your risk of mental disease and improves your mood. It does this by protecting and repairing your brain cells and increasing the growth of new brain cells. Many researchers consider it a natural antidepressant because it can reduce anxiety and depression (5-13, 15).

Research suggests that if you struggle with mental illness, you likely have reduced levels of BDNF. But luckily, there are ways to boost it.

Using a sauna is one of the ways. 

Research shows that heat exposure increases the expression of BDNF (14). 

I previously provided 21 other ways to boost BDNF in this post

5. Saunas Increase Norepinephrine Levels and May Help Treat Attention Deficit Hyperactivity Disorder (ADHD)

Norepinephrine, also called noradrenaline, is a hormone and neurotransmitter in the brain that can help with focus and attention.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Numerous studies have found that sauna use significantly increases norepinepherine levels (39-42). 

In one study, women spent 20 minutes in a sauna, two times each week, and researchers witnessed an 86% increase in norepinephrine (43). 

In another study, men that stayed in a sauna until exhaustion increased their norepinephrine levels by 310% (44-45). 

Besides increasing norepinephrine, heat stress also increases your body’s ability to store norepinephrine for later release (46). 

Medications that increase the reuptake norepinephrine are often prescribed to people with ADHD, so researchers believe that sauna therapy should be considered as an alternative treatment (47). 

6. Saunas Encourage the Growth of Myelin

Myelin is a fatty, white substance that wraps around the end of many nerve cells. It forms an electrically insulating sheath that increases nerve condition speeds.

In other words, it allows your brain to send information faster and more efficiently, making it absolutely essential for the optimal functioning of your nervous system.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Heat stress increases prolactin, a hormone that promotes the production of myelin (16-19). 

In one study, researchers had healthy young men stay in a sauna until they were exhausted, and they reported a 10-fold increase in prolactin (20-11). 

In another study, women spent 20 minutes sauna, two times each week, and researchers witnessed a 510% increase in prolactin (22). 

I previously provided 25 other ways to promote the growth of myelin in this post

Other than using a sauna, my favourite way to increase myelin is by taking this lion’s mane mushroom supplement. It’s helped me a lot. You can get it here or here

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7. Saunas Reduce the Risk of Dementia

Dementia is obviously a major concern today. 

It’s the third leading cause of death in the United States behind cardiovascular disease and cancer, and by 2050, it’s estimated that 13 million Americans and 160 million people globally will be affected by the disease (63).

There is currently a lack of effective treatment options, so simple tools to help with prevention are crucial.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

It turns out that sauna therapy may be one of these tools.

Researchers tracked the health of more than 2,300 men in Finland for about 20 years. The men who used a sauna four to seven times each week had a 66 percent lower chance of developing dementia than men who used a sauna just once a week (64-68). 

We have taken into account other lifestyle factors, like physical activity and socioeconomic factors. There is an independent effect of sauna.
— Dr. Jari Laukkanen, Professor of Clinical Medicine at the University of Eastern Finland

I previously provided some other ways to reverse cognitive decline and dementia in this post

Intranasal insulin can also help. 

8. Saunas Reduce Psychological Symptoms of Anorexia

Anorexia nervosa, or simply known as anorexia, is an eating disorder characterized by a low weight, fear of gaining weight, a strong desire to be thin, and food restriction.

Researchers have examined the effects of sweating on anorexia and reported positive effects on hyperactivity, depression, and stress levels (27). 

9. Saunas Reduce Symptoms of Chronic Fatigue

Chronic fatigue syndrome is a complex, incapacitating illness. It affects millions of people around the world and may affect up to 4 million people in the United States alone. 

People struggling with this disorder not only have unrelenting fatigue lasting for 6 months or more, but also memory and concentration deficits, sleep disturbances, headaches, joint and muscle pain, and gastrointestinal and immune system dysfunction.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

One study found that infrared sauna sessions significantly reduce fatigue in patients with chronic fatigue syndrome. It also significantly reduced their anxiety and depression (23). 

I've had some clients with chronic fatigue say that their doctor recommended they stay out of the sun and avoid exposing themselves to too much heat. But the above study didn't find any negative effects in chronic fatigue patients from regular infrared sauna sessions (23). 

Another study found that daily infrared sauna sessions dramatically improved symptoms of chronic fatigue syndrome, including fatigue, pain and sleep disturbances. The patients in the study didn’t improve with prednisolone, a steroid medication, but did improve with sauna therapy (24).

So if you struggle with chronic fatigue, infrared sauna therapy is definitely worth looking into. 

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10. Saunas Reduce Tension Headaches

"Chronic tension-type headache" is a syndrome characterized by frequent headaches that occur more than 15 days every month. 

The intensity and duration of the headaches can be very distressing and disabling and affect a person's well-being.

But research shows that regular sauna use is a simple, self-directed treatment that is effective for reducing headache pain intensity (26). 

11. Saunas Help Eliminate Heavy Metals

Some of the benefits of sauna usage occur because of increased sweating. 

Many people don’t sweat very much, and this can cause problems because your skin acts as an important route of detoxification and helps you excrete heavy metals that are so prevalent in your modern environment. Common heavy metals in our environment include cadmium, arsenic, lead and mercury (36, 37). 

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Lack of sweating may actually result in increased toxic load over time, which can negatively affect your brain and mental health.

Research shows that mercury poisoning from dental amalgam affects the mind and emotions and plays a role in the development of mental illness (1). 

But by sweating frequently in a sauna, you can enhance your detoxification pathways and help your body remove mercury (2, 4). 

In fact, studies show that high mercury levels can be reduced to normal levels by using a sauna repeatedly (3). 

Researchers have concluded that “sweat-inducing sauna use can provide a therapeutic method to increase elimination of toxic trace metals and should be the initial and preferred treatment of patients with elevated mercury levels” (38). 

Sweating offers potential and deserves consideration to assist with removal of toxic elements from the body.
— Researchers writing in the Journal of Environmental and Public Health

12. Saunas Increase Deep Sleep

Getting high-quality deep sleep is critical for optimal brain function and mental health. 

And using a sauna regularly is one way to improve it. 

Researchers in Finland report that sauna use is one of the factors that can result in deeper, more restful sleep (25). 

Some other ways to promote sleep include blocking out blue light before bed, taking this sleep supplement, lying on an acupressure mat, supplementing with magnesium, collagen and melatonin if necessary, and blacking  out your room with curtains or wearing a sleep mask.

13. Saunas Support Thyroid Function

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple, and lots of research shows that thyroid dysfunction can contribute to mental health problems

One of the main threats to the health of your thyroid is non-biological halogens. These include bromine, fluorine, chlorine, and perchlorate, which are often found in tap water.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Your thyroid doesn’t know the difference these halogens and iodine, a trace mineral necessary for proper thyroid function.

Your thyroid soaks up the halogens and uses them like iodine. By occupying iodine receptors, they inhibit the production of your thyroid hormones, and contribute to thyroid dysfunction.

But don’t worry – sauna use can help your body excrete halogens (69). 

The more you can excrete the halogens, the more your body will be able to use iodine to produce thyroid hormones.

I also recommend reducing your exposure by filtering your drinking and shower water. Brita filters aren't enough because they don’t remove fluoride. I use this Berkey water filter to make sure I’m drinking the purest water available. It filters everything out of the water. I also use this filter to remove chlorine from my shower water. 

Check out this post for more ways to support your thyroid. 

Conclusion

As you can see, saunas have a number of beneficial effects on the brain and can help you manage and overcome your mental health challenges. 

I’ve been doing a lot of research into saunas recently and have concluded that infrared saunas have additional benefits and are much more gentle and effective than the traditional “hot rock” saunas.

Unfortunately, most infrared saunas emit unsafe levels of electromagnetic fields (EMFs).

However, I did find a company that has a patent on low-EMF infrared saunas. Their saunas are also very well built and have a lifetime warranty. So I'm going to go with one of their saunas. You can get one here

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

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Live Optimally,

Jordan Fallis

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Medically reviewed by Dr. Robert Blake Gibb, MD

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