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(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9416367/

29 Effective Ways to Reduce Excess Glutamate in the Brain

February 12, 2024 Jordan Fallis

Your brain isn't just a bunch of grey matter.

It’s an intricate network of billions of neurons, communicating through neurotransmitters.

One of these key neurotransmitters is glutamate.

Glutamate is an unsung hero, playing a vital role in your brain function and mental health.

However, as with many things in life, balance is key.

Glutamate is necessary for optimal brain function, but an excess can cause problems and impact your brain health.

That’s why understanding and managing glutamate levels in your brain is very important.

In this article, we’ll explore the fascinating world of glutamate.

I’ll delve into its function, and explain the causes and implications of excess glutamate.

But most importantly, I’ll share 29 practical strategies to reduce excess glutamate in the brain.

This is essential reading for anyone who wants to maintain balanced glutamate levels and optimize their brain function and mental health.

Are you ready to unravel the mysteries of glutamate?

Let's get started.

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Understanding Glutamate: What Is It? What Does It Do in the Brain?

Imagine the brain as a bustling city.

It’s full of activity and flashing lights.

Signals are being sent back and forth.

Central to all of this activity is glutamate.

Glutamate is one of the most abundant neurotransmitters in your nervous system.

Glutamate enables communication between neurons, supporting crucial functions such as learning, memory, and cognitive processes.

It essentially acts like a postman in the brain, delivering messages between neurons.

When a neuron releases glutamate, it binds to specific receptors on a nearby neuron.

This triggers an electrical signal that moves through the neuron.

This then stimulates various responses that allow your brain to function normally.

So glutamate carries messages from neuron to neuron.

But, for all its importance, glutamate is also a bit of a Jekyll and Hyde character.

It's a necessity for normal brain function, but glutamate levels can get too high.

And this can have harmful consequences.

This is due to glutamate's excitatory nature.

Glutamate stimulates neurons to fire. In excess, this can lead to the overexcitation of neurons, a state known as excitotoxicity.

This excitotoxicity can cause neuronal damage or death, which can then lead to various neurological conditions such as Alzheimer's disease, stroke, and epilepsy.

Moreover, glutamate excess isn't a rare occurrence. It can be triggered by factors like stress, low magnesium levels, poor diet, alcohol and drug use, and even genetic predisposition.

Therefore, while glutamate is vital for our brains, it's a substance we need to handle with care.

Like city traffic, the right amount keeps things flowing smoothly. But too much can lead to chaos.

Understanding how to control glutamate levels in your brain is a vital step towards ensuring your brain runs smoothly and healthily.

In the upcoming sections, I'll explore the benefits of reducing glutamate, the signs and symptoms of excess glutamate, and then discuss practical strategies to keep it under control.

The Benefits of Reducing Excess Glutamate in the Brain

Maintaining a healthy balance of glutamate is crucial.

Reducing excess glutamate can have numerous benefits for brain health and overall wellbeing.

Here are some of the health benefits of reducing excess glutamate in the brain:

Neuroprotection: High levels of glutamate can cause excitotoxicity, a state of hyperactivity that can damage or even kill neurons. By keeping glutamate levels in check, you protect your neurons from damage, preserving the health and integrity of your brain tissue (70).

Reduced Risk of Neurological Disorders: Several neurological disorders, including Alzheimer's disease, Parkinson's disease, and multiple sclerosis, have been linked to excessive glutamate activity. By regulating glutamate levels, you can reduce the risk or slow the progression of these disorders (71-73).

Improved Mental Health: Excess glutamate activity has also been implicated in several mental health disorders, including anxiety, depression, and schizophrenia. Balancing glutamate levels can help manage symptoms and promote better mental health (74-76).

Cognitive Enhancement: Glutamate is essential for synaptic plasticity, the process by which connections between neurons are strengthened or weakened, which is crucial for learning and memory. However, too much glutamate can interfere with this process. By reducing excess glutamate, you can enhance your cognitive function (77).

Prevention of Migraines and Seizures: Excessive glutamate release can lead to hyperexcitability of neurons, which can trigger migraines and seizures. Maintaining a healthy balance of glutamate can help prevent these issues (78-79).

Reduced Inflammation: Glutamate is involved in inflammatory processes within the brain. High levels of glutamate can contribute to neuroinflammation, which is linked to many brain disorders. Reducing excess glutamate can help control inflammation, further protecting brain health (80-81).

Signs, Symptoms and Health Conditions Associated with Excess Glutamate in the Brain

While we’ve established that glutamate is a key player in the brain, like an overenthusiastic musician, it can throw the entire orchestra out of tune when it plays too loudly.

But how do we know when glutamate is in overdrive?

Here, I’ll discuss the signs, symptoms and health conditions that indicate that you could have excess glutamate levels in your brain.

Remember, excess glutamate causes excitotoxicity – an overexcitation of neuronal activity.

This overexcitation can manifest in various ways, but some common symptoms and conditions include:

Alzheimer's Disease: Research points to glutamate excitotoxicity as a key player in the onset and progression of Alzheimer's disease. This overstimulation of neurons by glutamate was found to contribute to the neural damage observed in this debilitating condition (72).

Amyotrophic Lateral Sclerosis (ALS): Also known as Lou Gehrig's disease, this is a neurodegenerative disorder affecting motor neurons. Excitotoxicity is thought to be one of the factors leading to motor neuron death in ALS (82).

Traumatic Brain Injury (TBI): After a TBI, there can be a surge of glutamate that leads to excitotoxicity and further brain damage (83).

Other Neurodegenerative Diseases: These include Parkinson's disease and Huntington's disease. In these conditions, excitotoxicity caused by excess glutamate can contribute to the progressive loss of neurons (71).

Stroke: During a stroke, the lack of oxygen and glucose can lead to a massive release of glutamate, causing excitotoxicity and contributing to the damage seen in stroke (84).

Migraines: Studies highlight the role of elevated glutamate levels in triggering migraines. Excess glutamate was found to stimulate pain pathways in the brain, leading to the onset of migraines (78-79).

Epilepsy: Glutamate is involved in the initiation and spreading of seizure activity. Overexcitation of neurons can trigger seizures, and antiepileptic drugs often work by decreasing glutamate levels or blocking its effects (78-79).

Multiple Sclerosis: Some studies have suggested that glutamate excitotoxicity might be involved in the damage to neurons seen in multiple sclerosis (73).

Autism: Some research indicates that people with autism might have higher levels of glutamate, which could play a role in the symptoms of this condition (85).

Anxiety and Restlessness: Excess glutamate can lead to feelings of unease and nervousness, as the brain becomes overstimulated (86).

Insomnia: With glutamate firing up neurons, it can make it challenging for the brain to wind down for sleep (87).

Cognitive Impairment: Over time, chronic excess glutamate can lead to cognitive issues, such as memory loss or difficulty concentrating (88).

Low Mood and Depression: An imbalance in glutamate has been linked to mood disorders, including depression and bipolar disorder. Certain treatments for depression, such as ketamine, work by blocking glutamate activity (89).

Hyperactivity and ADHD: High glutamate levels are often observed in individuals with ADHD, contributing to their hyperactivity and difficulty focusing (90).

Schizophrenia: Studies suggest that schizophrenia might be related to hyperactivity of the glutamatergic system (91).

While research clearly illustrates that excess glutamate can cause harm, it's important to remember that glutamate isn't inherently 'bad'. In fact, it's crucial for our brain function.

The key lies in maintaining a balanced level of this vital neurotransmitter. In fact, balance is a central theme in brain health, and glutamate is no exception.

When in balance, glutamate facilitates learning, memory, and cognition, orchestrating a well-functioning neural network.

But when levels tip towards excess, it can lead to overstimulation of neurons, resulting in a range of symptoms and conditions that I discussed above.

Maintaining balanced glutamate levels is, therefore, of paramount importance for our brain health and overall wellbeing.

Just as a tightrope walker maintains a delicate balance to cross safely, so too must we balance our glutamate levels to ensure optimal brain function.

In the next sections, I'll delve into the science-backed steps you can take to reduce excess glutamate and keep it in balance.

The Best Lifestyle Habits, Therapies and Practices Proven to to Reduce Excess Glutamate in the Brain

1. Exercise

Physical activity has been shown to have profound effects on the brain, influencing cognition and mood.

This includes the regulation of neurotransmitters, including glutamate.

Research shows that exercise enhances overall brain metabolism, which involves the efficient processing and clearance of excess glutamate (4).

Exercise can also stimulate the conversion of glutamate into glutamine by activating an enzyme called glutamine synthetase (5).

This enzyme produces more glutamine, which is less excitatory than glutamate, and it can safely be stored in the brain or transported out of it.

Exercise can also enhance the expression of glutamate transporters, which are proteins responsible for moving glutamate away from the extracellular space where it can cause harm. As a result, exercise can help prevent the excessive accumulation of glutamate (6).

Exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

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

2. Reduce Stress

High stress levels can influence glutamate production and increase glutamate levels in the brain.

Chronic or acute stress triggers a cascade of physiological responses, including the activation of the hypothalamic-pituitary-adrenal (HPA) axis.

Stress also increases the release of cortisol, a hormone that is released during stressful events.

These changes can then lead to an increase in glutamate levels.

Research shows that high levels of cortisol can increase glutamate release in certain regions of the brain (7).

Stress reduction can also promote the production of GABA, a neurotransmitter that counteracts the excitatory effects of glutamate.

Therefore, it's important to develop effective stress-management techniques.

The techniques to manage stress can vary widely. But many have been shown to have a positive impact on glutamate levels.

Some examples include meditation, yoga, tai chi, deep breathing, biofeedback, counseling and therapy, or even just pursuing a hobby that brings you joy and relaxation.

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

3. Acupuncture

Acupuncture is an integral part of Traditional Chinese Medicine.

It has been practiced for hundreds of years for a variety of ailments.

Acupuncture involves the insertion of thin needles into specific points on the body, known as acupoints, to manipulate the flow of energy and restore balance within the body.

Some studies suggest that acupuncture can help to balance glutamate levels in the brain.

Acupuncture can also stimulate the production of GABA, the brain's primary inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (8).

Acupuncture is also known for its anti-inflammatory properties. Inflammation can stimulate glutamate release and impede its clearance, so acupuncture's ability to reduce neuroinflammation can help regulate glutamate levels (9).

I’m personally a 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 often lie on an acupuncture mat at home to relax before bed.

4. Meditation

Meditation is a mind-body practice that promotes focused attention, mindfulness, and a sense of inner peace.

It has gained significant attention for its potential to enhance mental wellbeing and resilience.

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

It can influence various physiological and psychological processes, including the regulation of neurotransmitters like glutamate.

Research shows that meditation can stimulate the production of GABA,, an inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (10).

Meditation can also influence brain metabolism, leading to improved energy utilization and clearance of waste products, including excess glutamate (12).

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

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

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

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

Remember, the benefits of meditation are usually seen with regular and consistent practice.

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

If you're new to meditation, you might want to start with guided practices, or even seek the assistance of a meditation teacher.

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

I personally use and recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.

I previously wrote about it here, and you can get it through the Muse website.

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

Always remember that the goal is not perfection but rather developing a greater sense of awareness and peace.

5. Yoga

Yoga is an ancient practice originating from India.

It involves a combination of physical postures, breath control, and meditation.

Yoga is increasingly recognized for its numerous physical and mental health benefits.

Its benefits extend to the regulation of brain chemistry, including neurotransmitters such as glutamate.

Yoga can stimulate the production of GABA, an inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (11).

Keep in mind that yoga practice should be adapted to individual abilities and needs.

It is often beneficial to seek instruction from a certified yoga teacher, especially for beginners.

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

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

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

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

6. Neurofeedback

Neurofeedback, also known as EEG Biofeedback, is a type of biofeedback therapy that provides real-time displays of brain activity with the goal of self-regulation.

It involves observing one's own brain waves via an electroencephalogram (EEG) and learning how to control or modify them through feedback.

Neurofeedback has shown promise in the treatment of various neurological and psychiatric conditions.

Recent research suggests it also plays a role in regulating neurotransmitters such as glutamate (13).

Studies have shown that neurofeedback training can balance the excitatory (glutamate) and inhibitory (GABA) neurotransmitter systems (14).

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 to ensure the correct protocols are used. They’ll also interpret and respond to the feedback effectively.

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.

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 effective as clinical neurofeedback.

7. Deep Sleep

Sleep serves multiple critical roles in the body, from the consolidation of memory to the maintenance of mental health.

Research clearly shows that sleep plays a vital role in brain chemistry regulation, particularly concerning glutamate.

During the deep stages of sleep, the brain's glymphatic system (a waste clearance system) becomes more active. This system facilitates the removal of excess glutamate and other waste products from the brain, helping to maintain optimal glutamate balance (15).

Sleep also provides neurons a break from the constant excitatory activity that occurs during wakefulness, reducing the demand for glutamate. This pause allows for the maintenance of glutamate balance and prevents the overstimulation that could lead to excess glutamate.

Non-REM sleep also promotes the production of GABA, an inhibitory neurotransmitter that counteracts the excitatory effects of glutamate (16).

Given the connection between sleep and glutamate regulation, prioritizing good sleep hygiene is crucial.

This involves maintaining a regular sleep schedule, creating a quiet and comfortable sleep environment, and addressing any underlying sleep issues.

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

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

If you’re having trouble with sleep, try this sleep supplement. It contains natural compounds that I’ve used over the years to get deeper and more restful sleep.

I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.

8. Avoid Neurotoxins

Neurotoxins are substances that can interfere with the structure or function of nervous tissue, including the neurons in our brain.

They can be found in a variety of environmental sources, including certain foods, heavy metals, pesticides, certain types of molds, and even in some household cleaning products.

Exposure to these neurotoxins can stimulate glutamate activity. Their detrimental impact on the brain can exacerbate the levels of glutamate and the effects of glutamate. They can inhibit the reuptake of glutamate, leading to its accumulation (17).

Many neurotoxins also increase the excitatory stimulation of neurons, often by mimicking the actions of glutamate. This can lead to an overstimulated, or 'excited', state in the brain that can result in neurotoxicity (18).

By avoiding neurotoxins, you can help prevent overstimulation and glutamate-induced excitotoxicity.

Many neurotoxins can also trigger inflammation in the brain, which can stimulate the release of glutamate and hinder its clearance (19).

However, reducing your exposure to neurotoxins can reduce chronic inflammation and help regulate glutamate levels.

Avoiding neurotoxins involves lifestyle changes such as:

Choosing organic produce
Using natural cleaning products
Ensuring good ventilation in your living and working spaces
Ensuring safe drinking water
Having regular checks for mold or heavy metal exposure

Although complete avoidance may not always be possible due to ubiquitous environmental pollutants, reducing exposure and supporting the body's detoxification pathways can significantly help.

9. Stay Hydrated

Water is essential for all bodily functions.

This includes the efficient removal of toxins and waste products that can interfere with the regulation of neurotransmitters, including glutamate.

Water is essential for the proper functioning of the brain's transport systems, which remove excess glutamate and other waste products.

Without sufficient hydration, these transport systems work less efficiently, leading to an accumulation of glutamate (20).

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

To stay adequately hydrated, it's generally recommended to consume at least eight 8-ounce glasses of water a day. But this can vary based on individual needs, climate, and activity level.

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

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

Furthermore, hydration doesn’t only come from water, but also from consuming a diet rich in fruits and vegetables, which have high water content.

Proper hydration is definitely an easily overlooked but important factor in the optimization of brain function.

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

10. Detoxification

Detoxification is the body's natural process of neutralizing or eliminating toxins.

The body accomplishes this primarily through the liver, kidneys, and to some extent, the gastrointestinal tract, skin, and lungs.

This is an essential aspect of maintaining optimal health.

Toxins can originate from both internal sources (like metabolic byproducts) and external sources (such as pollutants, chemicals, and heavy metals).

Some toxins have neurotoxic properties, which means they can damage neurons or disrupt neuronal function.

These neurotoxins can contribute to excess glutamate by increasing glutamate release or blocking its reuptake (21).

By promoting detoxification, you help your body eliminate these toxins and reduce the neurotoxic burden (22).

As a result, you’re more likely to maintain balanced glutamate levels.

Some toxins can also trigger an inflammatory response, which can increase glutamate levels (23).

Effective detoxification can help modulate this immune response, helping your body maintain glutamate balance (24).

If you want to increase detoxification, you can try dry brushing, infrared sauna sessions, or eating lots of antioxidant-rich fruits and vegetables.

Other detoxification strategies include regular exercise, hydration, dietary changes, and the use of specific supplements or therapies that support the liver and other detoxifying organs.

Optimal Antiox can also help with brain detoxification.

11. Limit Exposure to Loud Noises

The impact of noise on health is a burgeoning field of study.

Interestingly, prolonged exposure to loud noise has been associated with increased levels of glutamate.

Research shows that loud noise can release too much glutamate, overwhelming the glutamate receptors. This can then lead to loss of synapses and, eventually, a condition called sensorineural hearing loss (25).

Chronic noise exposure can also act as a stressor, triggering the release of stress hormones that can increase glutamate levels (26).

So it’s best to try to limit your exposure to loud noise as much as possible.

Practical strategies for reducing exposure to loud noises include:

Using earplugs or noise-canceling headphones in noisy environments
Limiting the use of loud machinery or equipment
Creating a quiet, peaceful environment at home and at work

Regular hearing checks can also help monitor any potential noise-induced hearing damage.

12. Cold Exposure

Cold exposure, or cold thermogenesis, is the process of subjecting your body to cold temperatures to stimulate physiological responses.

Benefits can range from improved immune function and metabolism to enhanced mood and cognitive function.

Cold exposure could also influence glutamate regulation.

In one study, researchers found that glutamate transmission is decreased in the brain during cold exposure (3).

Cold exposure also promotes the production of GABA, an inhibitory neurotransmitter that counterbalances glutamate's excitatory effects (27).

Cold exposure can be practiced in various ways, such as taking cold showers, swimming in cold water, or spending time in colder outdoor environments.

However, it's crucial to approach cold exposure carefully. Extreme cold can be dangerous for some individuals, particularly those with certain health conditions.

Make sure you do this practice 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.

It can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want.

Find what works best for you and do it regularly.

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

The Best Nutrients, Foods and Dietary Changes Proven to to Reduce Excess Glutamate in the Brain

13. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are well-recognized for their wide-ranging health benefits, including cognitive function.

Omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These fats are very important for overall brain health.

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

They can also help protect against glutamate toxicity.

Glutamate's excitatory action is mediated through calcium channels. Excessive glutamate can over-activate these channels, leading to a harmful influx of calcium into neurons.

But research suggests that omega-3 fatty acids can help modulate these calcium channels, thereby regulating glutamate-induced excitatory activity (28-29).

Omega-3 fatty acids can also enhance the function of glutamate transporters, proteins that remove glutamate from the synaptic cleft. This helps prevent excessive glutamate accumulation (30).

Lastly, chronic inflammation stimulates the excessive release of glutamate and hinders its reuptake, leading to its buildup. But Omega-3 fatty acids have potent anti-inflammatory properties, and by reducing inflammation, they can help maintain balanced glutamate levels (31).

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

Food sources of omega-3 fatty acids include:

Fatty fish like salmon, mackerel, and sardines
Flaxseeds
Chia seeds
Walnuts
Eggs

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

Supplements, like fish oil, are also commonly used to increase omega-3 intake.

14. Magnesium

Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body.

It plays a vital role in maintaining brain health and regulating neurotransmitter activity, including glutamate.

Glutamate primarily exerts its effects via the N-methyl-D-aspartate (NMDA) receptor. Excessive activation of NMDA receptors by glutamate can lead to neuronal damage, a phenomenon known as excitotoxicity.

But magnesium acts as a natural blocker of NMDA receptors. When magnesium levels are optimal, it protects against excessive glutamate activity by sitting inside the NMDA receptor's channel and preventing calcium influx (32).

Research indicates that magnesium also supports the function of glutamate transporters, which are proteins that clear glutamate from the synaptic cleft and prevent excessive accumulation (33-36).

Magnesium also contributes to the maintenance of the resting membrane potential, which is the electrical charge that exists across the neuronal membrane. This helps to stabilize neurons and protect them from the excitatory effects of glutamate (37-38).

Lastly, magnesium is involved in the enzymatic conversion of glutamate to GABA, an inhibitory neurotransmitter that counterbalances glutamate's excitatory effects (39).

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

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 because many people are deficient.

Magnesium is included in this supplement.

15. Vitamin B6

Vitamin B6, also known as pyridoxine, is a crucial nutrient involved in various biochemical reactions in the body.

It plays a role in protein metabolism, red blood cell formation, and neurotransmitter synthesis.

Vitamin B6 serves as a necessary cofactor for glutamate decarboxylase, which is an enzyme that converts glutamate into GABA.

GABA is an inhibitory neurotransmitter that counterbalances the excitatory action of glutamate.

As a result, sufficient vitamin B6 can help maintain a balanced excitatory-inhibitory state in the brain (40-41).

Food sources of Vitamin B6 include:

Salmon
Chicken
Bananas
Potatoes

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

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

When I took antidepressants and benzodiazepines for my chronic anxiety, I took a Vitamin B6 supplement.

This is because psychiatric medication can further deplete Vitamin B6, increasing anxiety in the long run.

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

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

16. Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant known for its immune-supportive properties.

But its roles extend beyond the immune system.

It also impacts brain health and neurotransmitter regulation, including glutamate.

Some research indicates that vitamin C can inhibit the release of glutamate from neurons. As a result, it can prevent excessive glutamate accumulation in the brain (42-44).

Vitamin C has also been found to promote the uptake of glutamate by neurons, which helps maintain balanced glutamate levels (42-44).

As you probably know, vitamin C is found in fruits and vegetables such as:

Citrus fruits
Strawberries
Bell peppers
Broccoli
Kiwi

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

In addition to getting vitamin C from fruits and vegetables, I take at least 500 mg of supplemental vitamin C every day. It’s included in Optimal Antiox.

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

17. Vitamin E

Vitamin E is a group of fat-soluble compounds known for their potent antioxidant properties.

It plays a vital role in various physiological processes, including those related to brain health and neurotransmission.

Vitamin E can inhibit the activation of an enzyme known as protein kinase C, which is involved in the release of glutamate (45).

By doing so, Vitamin E can help control the amount of glutamate released into the brain and prevent excessive glutamate activity (46-47).

Vitamin E has also been found to inhibit the binding of glutamate to its receptor, the NMDA receptor. By blocking this binding, Vitamin E can help regulate the excitatory effects of glutamate and reduce the risk of excitotoxicity (48-49).

Sources of Vitamin E include nuts, seeds, spinach and broccoli.

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

For those who don’t get enough from their diet, Vitamin E supplements are available.

Vitamin E is included in the Optimal Antiox supplement.

18. Zinc

Zinc is an essential trace element that's vital for numerous biochemical processes in the body, including immune function, DNA synthesis, wound healing, and growth.

When it comes to brain function and mental health, zinc also plays a key role.

Zinc is known to modulate the function of N-methyl-D-aspartate (NMDA) receptors, which are primarily activated by glutamate. By binding to these receptors at a specific site, zinc can inhibit their activation and reduce the excitatory effects of glutamate (50).

Zinc can also influence the release of glutamate from nerve cells. Some research suggests that zinc's presence can inhibit the release of glutamate, thus helping prevent an excessive buildup of this neurotransmitter (51).

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 Mental Health.

19. Limit Glutamate-Boosting Additives

A significant part of managing glutamate levels involves taking a close look at your diet.

You especially need to keep an eye on food additives known to increase glutamate levels.

Key among these are monosodium glutamate (MSG), hydrolyzed vegetable protein, autolyzed yeast, and certain soy products.

Monosodium glutamate (MSG) is a flavor enhancer often used in processed foods, and it contains glutamate.

By limiting MSG, you can directly reduce your intake of glutamate from dietary sources.

Similar reductions can be achieved by cutting down on hydrolyzed vegetable protein, autolyzed yeast, and certain soy products, all of which contain or lead to the formation of glutamate.

A diet high in these additives can lead to spikes in glutamate levels.

So it’s a good idea to read food labels carefully and avoid these additives.

Some evidence suggests that the glutamate in these food additives is more readily absorbed in the gut compared to naturally occurring glutamate in protein-rich foods (52).

Therefore, reducing these additives can help lower the amount of glutamate that's available for absorption into the bloodstream and the brain.

These additives are commonly found in processed and fast foods, which are generally lower in nutrients compared to whole foods.

So, by cutting down on foods containing these additives, you will naturally increase your consumption of healthier nutrient-rich foods. This will improve your overall brain function and mental health as well.

20. Limit Artificial Sweeteners (Aspartame)

Artificial sweeteners, particularly aspartame, are widely used in sugar-free and "diet" products, including soft drinks, candy, and baked goods.

However, they're not just a source of sweet taste. They can also influence your brain function and increase glutamate activity in the brain.

Some studies suggest that aspartame can increase the release of glutamate in certain parts of the brain, and reducing aspartame intake could lower this risk (53).

Artificial sweeteners are typically found in processed foods that often lack essential nutrients. So by reducing your intake of aspartame, you'll likely decrease your consumption of processed foods, and end up eating healthier, nutrient-dense foods that are better for your brain and mental health.

21. Limit Alcohol

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

It also influences glutamate levels in the brain.

Alcohol consumption can initially suppress the glutamate system, leading to lower-than-normal levels of activity.

But then when alcohol consumption is stopped, the brain responds with a surge of glutamate activity, far above normal levels, which can lead to hyperexcitability and withdrawal symptoms (54).

There are ways to protect your brain from alcohol.

But you’re better off just avoiding it completely or significantly reducing your consumption if you’re trying to heal and recover from chronic health issues.

I personally don’t drink alcohol at all anymore. It’s just not worth it.

If you do decide to drink, this article discusses the types of alcohol that are better than others.

22. Limit Caffeine

Caffeine is a popular stimulant, known for its capacity to promote alertness and combat fatigue.

However, it also influences various brain processes, including the regulation of glutamate.

Caffeine works by blocking adenosine receptors in the brain. Adenosine normally dampens neural activity, but when caffeine blocks it, it leads to increased neural firing. This then stimulates the release of neurotransmitters like glutamate, leading to the overstimulation of neurons (55).

By limiting caffeine, you can maintain a more balanced neural activity and prevent surges in glutamate.

However, it’s important to point out that caffeine is definitely good for overall brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

So you don’t need to eliminate all caffeine from your life. Just try to moderate your intake and reduce how much coffee, tea, and other caffeinated drinks you consume daily.

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

But if you’re struggling with chronic stress and trying to optimize your glutamate system, I would recommend you limit your caffeine intake and avoid high doses of caffeine.

I would also recommend having caffeine-free days and/or stopping caffeine consumption several hours before bedtime to prevent potential sleep disruptions, which can also negatively impact glutamate activity.

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

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

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function.

Coffee fruit concentrate can be found in the Optimal Brain supplement.

The Best Natural Supplements and Herbs Proven to to Reduce Excess Glutamate in the Brain

23. Probiotics

The human gut is more than just a digestive organ.

It's also an intricate network of microbes, collectively known as the gut microbiome.

Your gut microbiome contains a variety of probiotics, which play crucial roles in your overall health.

In fact, there's a strong connection between your gut microbiome and brain function, often referred to as the gut-brain axis.

Ensuring a healthy gut microbiome through a balanced diet and probiotics can influence the regulation and balance of neurotransmitters, including glutamate.

Some strains of probiotics are even capable of producing neurotransmitters or their precursors.

For instance, certain Lactobacillus and Bifidobacterium species can produce GABA, an inhibitory neurotransmitter that counterbalances glutamate (56).

By enhancing GABA production, these probiotics can help maintain a healthy balance between excitatory and inhibitory signals in the brain.

In one study, researchers found that pure or mixed lactobacillus and bifidobacterium supplements can ameliorate glutamate excitotoxicity (1).

Lactobacillus and Bifidobacterium are both included in the Optimal Biotics supplement.

Another study showed that multistrain probiotic supplements can influence glutamine/glutamate metabolism (2).

Chronic inflammation can also disrupt neurotransmitter regulation and lead to elevated glutamate levels.

But some probiotics possess anti-inflammatory properties and can help reduce inflammation and improve glutamate regulation (57).

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

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

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

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

24. Theanine

Theanine is an amino acid primarily found in tea leaves.

But it can also be taken as a supplement.

Theanine is known for its calming effects and ability to enhance focus and cognitive performance.

It crosses the blood-brain barrier and interacts with the brain's neurotransmitter systems, including glutamate.

In fact, theanine acts as a glutamate antagonist. This means it binds to the same receptors in the brain as glutamate, but does not activate them. Instead, it reduces the overall activity of glutamate and prevents overstimulation (58).

Theanine is also known to increase levels of GABA in the brain. GABA is an inhibitory neurotransmitter that counterbalances the excitatory action of glutamate (59).

Theanine is definitely one of my favorite compounds for optimal mental health because it stimulates many other neurotransmitters, including dopamine.

This stress-relief supplement includes theanine.

25. Taurine

Taurine is a sulfur-containing amino acid.

It is widely distributed throughout the body and plays multiple roles in supporting overall health.

One of its most intriguing functions, however, is its interaction with neurotransmitters, including glutamate.

Taurine is known to interact with the glutamate system in several ways.

First of all, it acts as a modulator of glutamate activity. It helps to keep glutamate within a healthy range and prevents overexcitation of neurons that can occur with excessive glutamate (60).

Taurine also enhances the activity of GABA, the primary inhibitory neurotransmitter that counterbalances glutamate (61).

Lastly, it regulates calcium flow in neurons. The uncontrolled influx of calcium is one mechanism through which excessive glutamate can damage neurons. Therefore, taurine can help protect the brain against the detrimental effects of excess glutamate (62).

Taurine is mainly found in animal products such as meats and dairy.

If you’re following a vegetarian or vegan diet, or if you struggle with chronic anxiety, I highly recommend supplementing with taurine.

Taurine is included in the Optimal Calm supplement.

26. GABA Supplements

GABA (gamma-aminobutyric acid) is the main inhibitory neurotransmitter in the brain, acting as a counterbalance to excitatory neurotransmitters like glutamate.

You can also take GABA as a supplement.

GABA supplements are often used to promote relaxation, reduce stress, and improve sleep.

They can also play a significant role in maintaining glutamate levels.

GABA and glutamate function in a sort of seesaw manner.

When the activity of one increases, the other decreases. By boosting GABA levels, GABA supplements can help keep glutamate levels in check (63).

Many people claim to experience benefits from taking GABA as a supplement.

However, it's worth noting that there's some debate over the effectiveness of GABA supplements.

GABA has difficulty crossing the blood-brain barrier.

As a result, some researchers suggest that the benefits of GABA supplements may actually be due to their effects on the gut-brain axis, rather than a direct increase in brain GABA levels (64).

I personally don’t recommend taking GABA supplements because in most cases, it simply does not appear to cross the blood-brain barrier.

I have never found any benefits or noticed any effects (positive or negative) from taking GABA supplements. They never reduced my anxiety, and therefore I don’t feel comfortable recommending them.

You’re better off just taking supplements that naturally increase GABA (such as theanine and taurine) instead of taking GABA supplements directly.

However, there is another related compound called “phenibut” that works and can often help people.

Phenibut is an altered variation of GABA with powerful anti-stress, anti-anxiety, pro-relaxation and pro-sleep quality effects.

Phenibut can travel across the blood-brain barrier and thus have a very strong effect on sleep quality and anxiety levels.

The problem with Phenibut is that it’s addictive like benzodiazepines and you could experience strong withdrawal effects if you take it regularly and then try to stop it. For this reason, I can’t recommend it.

However, Phenibut is legal in most countries and you can buy it online. If you do decide to use it, you should use it sparingly during special occasions when you really need to reduce your stress and anxiety, such as before an important nerve-wracking public speaking engagement or presentation.

27. Resveratrol

Resveratrol is a naturally occurring polyphenol found in grapes, berries, peanuts, and red wine.

It is best known for its antioxidant and anti-inflammatory properties.

It’s been shown to increase NGF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

However, this compound also interacts with the brain's neurotransmitter systems, including the glutamate pathway.

Research suggests that resveratrol modulates the activity of NMDA receptors, a type of glutamate receptor. It appears to inhibit the overactivation of these receptors, protecting against the harmful effects of excessive glutamate activity (65).

Studies have also shown that resveratrol can enhance the uptake of glutamate from the synaptic cleft (the gap between neurons where neurotransmitters are released). This can help prevent the accumulation of excess glutamate and protect neurons from overexcitation (66).

To consume enough resveratrol to reduce glutamate, you’ll need to supplement with it.

Resveratrol is included in this supplement.

28. Curcumin

Curcumin is the active component of turmeric, the spice that gives curry its yellow colour.

It is widely recognized for its potent antioxidant and anti-inflammatory properties.

But its impact extends to the realm of neurotransmission as well, particularly glutamate.

Research indicates that curcumin can influence the activity of NMDA receptors, a specific type of glutamate receptor. It inhibits the overactivation of these receptors, safeguarding against potential harm from an overabundance of glutamate (67).

Chronic inflammation can disrupt neurotransmitter balance and cause glutamate surges. But curcumin's powerful anti-inflammatory action can help mitigate this risk as well (68).

Curcumin is included in the Optimal Energy and Optimal Antiox supplements.

Since curcumin is fat soluble, it’s best absorbed when combined with a fatty meal or taken with fats like coconut oil or olive oil.

29. N-Acetyl-Cysteine (NAC)

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

It’s widely used as a supplement due to its antioxidant properties.

It also plays a role in the synthesis of glutathione, a potent antioxidant in the body.

Beyond these benefits, NAC has a specific interaction with glutamate in the brain.

NAC influences the glutamate system in a unique way by modulating the activity of the cystine-glutamate antiporter, a protein that regulates glutamate release into the synaptic cleft (the space between neurons where neurotransmitters are released).

By promoting the exchange of cystine for glutamate, NAC can help maintain balanced glutamate levels and prevent excessive glutamate activity (69).

NAC also plays a vital role in the body’s detoxification processes. This can help protect the brain from harmful toxins that can disrupt glutamate regulation.

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

But make sure you read this previous article first to learn how I used NAC to optimize my brain function and mental health.

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

Live Optimally,

Jordan Fallis

Connect with me

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21 Remarkable Benefits of ALCAR (Acetyl-L-Carnitine)

February 11, 2024 Jordan Fallis

Acetyl-L-Carnitine, also known as ALCAR, is a natural compound that your body produces and utilizes every day.

However, its profound health benefits have caught the attention of researchers, health enthusiasts, and everyday people looking to boost their brain function.

Acetyl-L-Carnitine is an acetylated form of L-Carnitine, an amino acid derivative found in our bodies and food, especially meat products.

This essential nutrient plays a crucial role in energy production by transporting fatty acids into the mitochondria, which are the 'power plants' of your cells.

The "Acetyl" group attached to the L-Carnitine molecule gives it the ability to cross the blood-brain barrier, where it exerts various neuroprotective effects.

This article aims to shine a light on ALCAR, its roles in your body, and the many ways in which it can enhance your cognitive performance.

I'll delve into the science behind ALCAR, its numerous health benefits, and the current research surrounding it.

I'll also guide you through its recommended dosage, and how to choose the right ALCAR supplement for your needs.

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

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What Is ALCAR (Acetyl-L-Carnitine)?

Acetyl-L-Carnitine (ALCAR) is a derivative of L-Carnitine, an amino acid that is naturally produced in the body.

It plays a key role in the metabolism of fat, serving as a carrier that shuttles fatty acids into the mitochondria, the energy-producing structures in cells. Once inside the mitochondria, these fatty acids are burned, or oxidized, to produce energy.

What sets ALCAR apart from L-Carnitine is the acetyl group attached to the carnitine molecule. This modification allows ALCAR to cross the blood-brain barrier, a protective shield separating the general circulation from the brain environment. This makes ALCAR particularly effective in supporting brain health and cognitive function, as it can reach neurons more efficiently.

In supplement form, ALCAR is often used to support cognitive health and improve overall energy levels. It has neuroprotective and neuroenhancing effects, and research has indicated benefits in various neurological and cognitive conditions.

However, while the body can naturally produce L-Carnitine, and to some extent ALCAR, dietary intake (particularly from meat) and supplementation can enhance its availability in the body.

As a result, vegetarians, vegans, or individuals with certain health conditions can especially benefit from ALCAR supplementation.

How Does ALCAR Work in the Body and Brain?

Acetyl-L-Carnitine (ALCAR) plays several essential roles in your body and brain.

Its primary function is related to the metabolism of fat, serving as a carrier molecule that shuttles fatty acids into the mitochondria.

This is especially critical because the mitochondria, often referred to as the 'power plants' of your cells, are where these fatty acids are converted into usable energy in the form of adenosine triphosphate (ATP).

Beyond its role in energy metabolism, ALCAR stands out due to its ability to cross the blood-brain barrier. This is facilitated by the acetyl group attached to the carnitine molecule.

Once in the brain, ALCAR contributes to the synthesis of the neurotransmitter acetylcholine, which is vital for memory, attention, and other cognitive functions.

21 Proven Benefits of ALCAR (Acetyl-L-Carnitine)

1. ALCAR Enhances Cognition, Memory and Learning

Numerous studies have indicated that ALCAR supplementation improves cognition, memory and learning capacity.

Research shows that ALCAR helps people with age-associated memory impairment (3).

In one study, researchers found that ALCAR supplementation improved memory in older adults, specifically those with mild cognitive impairment (1).

Another study showed that ALCAR alleviates chemotherapy-induced cognitive impairments, commonly referred to as "chemo brain" (2).

The cognitive enhancement effects of ALCAR are primarily due to its role in cellular metabolism and its neuroprotective properties.

The brain is a highly energy-demanding organ, and adequate energy production is essential for optimal cognitive function.

Therefore, by supporting mitochondrial function, ALCAR helps maintain and improve cognitive abilities, including memory and learning.

ALCAR also promotes the production of the neurotransmitter acetylcholine, which is vital for memory and learning.

2. ALCAR Helps With Cognitive Decline, Alzheimer's Disease and Dementia

Acetyl-L-Carnitine (ALCAR) has been studied for its benefits in managing cognitive decline, Alzheimer's disease, and other forms of dementia.

The compound's neuroprotective and metabolic functions in the brain are thought to underlie these effects.

Researchers have found that patients with Alzheimer's disease who are treated with ALCAR show significant improvement in several cognitive domains and slower cognitive decline (4).

In one study, researchers found that supplementation with ALCAR improved memory and attention in subjects with mild cognitive impairment, which is often considered a precursor to Alzheimer's disease (5).

In another study, elderly subjects who received ALCAR supplementation over a 6-month period showed significant improvements in cognitive function, including attention, long-term memory, verbal ability, and spatial orientation (6).

Research also suggests that ALCAR can improve cognitive function and behavioral symptoms in patients with vascular dementia (7).

These studies suggest that ALCAR has a positive effect on cognitive decline and dementia, including Alzheimer's disease.

However, it’s important to understand that while the compound shows promise, it is not a cure for these conditions.

3. ALCAR Is Neuroprotective

Acetyl-L-Carnitine (ALCAR) exhibits neuroprotective properties, shielding neurons from damage and degeneration.

It does this by reducing oxidative stress and neuroinflammation, both of which can lead to neuronal damage.

Research shows that ALCAR has antioxidant properties, which means it can help neutralize harmful free radicals in the brain.

In one study, researchers found that dietary supplementation with ALCAR protected the brain and reduced the decline in mitochondrial function associated with aging (8).

In another study, researchers found that ALCAR protected the brain and improved neurological outcomes following traumatic brain injury (9).

4. ALCAR Produces Energy and Increases Energy in the Brain

Similar to its role in other cells, Acetyl-L-Carnitine (ALCAR) helps in the transport of fatty acids into the mitochondria of brain cells.

These fatty acids are then used to produce energy, which is vital for maintaining normal brain function.

Since Acetyl-L-Carnitine is involved in mitochondrial function and energy production, it supports the creation of ATP, the body's primary energy currency. A more efficient production of ATP translates to more available energy in the brain.

In one study, researchers showed that ALCAR increased cellular respiration and ATP synthesis in neurons (11).

ALCAR is also known to enhance brain energy metabolism and can help maintain the energy needs of the brain during stressful conditions.

In one study, ALCAR was shown to improve brain energy metabolism during recovery from hypoxia-ischemia (10).

5. ALCAR Increases Acetylcholine in the Brain

The acetyl part of Acetyl-L-Carnitine (ALCAR) is used in the production of the neurotransmitter acetylcholine.

Acetylcholine plays a critical role in many functions, including memory, learning, and attention.

By donating its acetyl group to the production of acetylcholine, ALCAR supports cognitive function and learning processes.

In one study, ALCAR increased choline acetyltransferase activity in certain areas of the brain. Choline acetyltransferase is an enzyme responsible for the synthesis of acetylcholine (13).

In another study, ALCAR was found to restore the release of acetylcholine, which was decreased in aged rats. This restoration was associated with improved learning and enhanced cognitive function (14).

ALCAR has also been found to slow the progression of Alzheimer's disease, and this effect is believed to be due in part to its influence on acetylcholine production (15).

6. ALCAR Increases NGF (Nerve Growth Factor)

Acetyl-L-Carnitine (ALCAR) increases and enhances the activity of nerve growth factor (NGF) in the brain.

NGF is a critical protein that helps in the growth, maintenance, and survival of nerve cells, including neurons.

In one study, researchers found that ALCAR enhances the production of NGF in the nervous system (16).

Another study showed that long-term ALCAR administration increased NGF levels in the hippocampus (17).

Researchers have also reported that ALCAR administration to aged rats significantly increases NGF levels and reverses the age-associated loss of NGF receptors in the brain (18-19).

7. ALCAR Reduces Inflammation in the Brain

Acetyl-L-Carnitine (ALCAR) has anti-inflammatory properties and can help reduce inflammation in the brain.

In one study, researchers found that ALCAR reduced neuroinflammation and oxidative stress in a model of hypoxic brain injury (20).

Researchers have noted that ALCAR can reduce the risk of developing neurodegenerative diseases likely by reducing inflammation and oxidative stress in the brain (21).

Research papers have also highlighted the potential of ALCAR in modulating inflammation and oxidative stress in Alzheimer's disease (22).

8. ALCAR Improves Mood and Reduces Depression

Research suggests that Acetyl-L-Carnitine (ALCAR) has a beneficial impact on mood disorders such as depression.

It has mood-enhancing and antidepressant effects likely due to its influence on neurotransmitters and brain energy metabolism.

In one study, researchers found that ALCAR is a valid treatment for depression in the elderly, with similar efficacy to traditional antidepressants but fewer side effects (23).

Another study found that ALCAR supplementation could reduce both depression and fatigue in patients with chronic illness (24).

Researchers have also found that ALCAR levels are significantly decreased in individuals with major depressive disorder. They suggested that ALCAR supplementation could have antidepressant properties, especially in those with treatment-resistant depression and high inflammation (25).

9. ALCAR Improves Focus and Helps with ADHD

Some studies have suggested that Acetyl-L-Carnitine (ALCAR) can help manage symptoms of Attention Deficit Hyperactivity Disorder (ADHD), especially in those who have a genetic variation that limits the body's natural production of carnitine (26).

In one study, researchers found that ALCAR was significantly more effective than placebo in reducing attention problems and aggressive behavior in boys with ADHD (27).

Another study found that ALCAR can enhance the release of dopamine in the brain, which could potentially enhance attention and focus (28).

10. ALCAR Reduces Anxiety and Stress

Research suggests that Acetyl-L-Carnitine (ALCAR) has anti-anxiety and stress-reducing effects.

One study showed that ALCAR reduced anxiety-like behavior in rats by altering the function of the GABAergic system (29).

Researchers have also found that ALCAR prevents stress-induced changes in the brain, particularly in the hippocampus – a region of the brain important for stress response and emotion regulation (30).

Other studies have shown that ALCAR supplementation can reverse the behavioral changes caused by chronic stress (31).

11. ALCAR Supports Mitochondria in the Brain

Mitochondria are the "powerhouses" of our cells. They’re responsible for creating energy in our cells.

Acetyl-L-Carnitine (ALCAR) supports the health and function of the mitochondria. This is particularly important in the brain, where energy demand is high.

Mitochondrial dysfunction is also linked to numerous diseases and health conditions.

Research shows that ALCAR is actively transported across the blood-brain barrier and into the brain mitochondria, where it plays a key role in energy metabolism within the brain.

In one study, researchers found that ALCAR improves mitochondrial efficiency and prevents age-related mitochondrial changes (12).

Supplementation with ALCAR also reduces the decline in mitochondrial function associated with aging, leading to increased energy production and improved cognitive function (8).

12. ALCAR Helps With Addiction

Acetyl-L-Carnitine (ALCAR) can also benefit individuals struggling with addiction.

Research suggests that ALCAR can assist in the recovery from alcohol addiction by reducing cravings and alleviating withdrawal symptoms.

In one study, researchers found that ALCAR supplementation reduced alcohol intake and relapse in alcohol-dependent rats.

The authors suggested that ALCAR might modulate the balance of excitatory and inhibitory neurotransmission in the brain, which is often disrupted in alcohol dependence (32).

Research also shows that ALCAR reduces self-administration of morphine and reduces withdrawal symptoms in opioid-dependent rats.

The authors speculated that ALCAR might influence opioid receptors or alter pain perception, which could be beneficial in managing opioid addiction (33).

Another study found that ALCAR reduces the self-administration and seeking of methamphetamine in rats.

The authors suggested that ALCAR might help in managing methamphetamine addiction by reducing drug-seeking behavior (34).

13. ALCAR Helps with Chronic Fatigue Syndrome

There is some evidence that Acetyl-L-Carnitine (ALCAR) can help reduce feelings of physical and mental fatigue, making it useful for conditions such as chronic fatigue syndrome (CFS).

Research shows that Acetyl-L-Carnitine deficiency is common in people with CFS (36-37).

In one study, researchers gave ALCAR to CFS patients, and they found that it led to significant improvements in cognitive function, particularly in terms of attention and concentration.

Another study found that ALCAR significantly improved the physical and mental fatigue associated with CFS (35).

14. ALCAR Helps with Fibromyalgia

Research suggests that Acetyl-L-Carnitine (ALCAR) can help alleviate symptoms associated with fibromyalgia, a chronic disorder characterized by widespread pain and fatigue.

It is believed that ALCAR helps by boosting energy production and reducing pain perception.

In one study, researchers found that fibromyalgia patients who took ALCAR experienced significant improvements in pain and depression compared to those who took a placebo.

The study concluded that ALCAR may be a promising treatment for fibromyalgia, particularly for reducing pain and improving the overall mental health of patients (38).

Researchers have also examined the role of ALCAR in managing pain conditions, including fibromyalgia. They found that ALCAR appears to have a modulating effect on pain perception and can be effective in treating various forms of chronic pain, including fibromyalgia (39).

15. ALCAR Helps with Down Syndrome

Down Syndrome is a condition caused by an extra copy of chromosome 21, leading to physical and cognitive developmental delays.

While there is currently no cure, certain interventions and therapies can help individuals with Down Syndrome live more fulfilling lives.

Research suggests that Acetyl-L-Carnitine (ALCAR) can have benefits in improving cognitive function in individuals with Down Syndrome.

In one study, researchers found that ALCAR can help improve attention, verbal short-term memory, and visual long-term memory in individuals with Down Syndrome (40).

ALCAR supplementation also decreases oxidative stress and improves the metabolic profile in children with Down syndrome.

16. ALCAR Helps with Autism

Autism Spectrum Disorder (ASD) is a complex neurodevelopmental disorder with varied symptoms across different individuals, often involving challenges with social skills, repetitive behaviors, speech, and nonverbal communication.

Individuals with ASD often have mitochondrial dysfunction. As a result, researchers believe that Acetyl-L-Carnitine (ALCAR) can help them since it improves mitochondrial function (41).

One study showed that ALCAR can help improve social behavior and communication in children with autism.

The study involved 13 boys diagnosed with ASD. The boys were given ALCAR over a 90-day period, and the parents and physicians reported that ALCAR was associated with improvements in the children's social behavior, attention, and expressive language (42).

17. ALCAR Helps with Parkinson’s Disease

Parkinson's disease is a progressive neurodegenerative disorder characterized by motor symptoms like tremors, rigidity, and bradykinesia (slowness of movement), as well as non-motor symptoms such as cognitive impairment and mood disorders.

Some research indicates that Acetyl-L-Carnitine (ALCAR) has neuroprotective effects that could slow the progression of neurodegenerative diseases like Parkinson's.

One study showed that ALCAR reduced the loss of dopamine-producing neurons in a mouse model of Parkinson's disease. This suggests that ALCAR could have neuroprotective effects that are relevant to Parkinson's disease (43).

ALCAR also promotes hippocampal neurogenesis in rat models of Parkinson's disease (44).

18. ALCAR Helps with Multiple Sclerosis

Multiple sclerosis (MS) is a chronic disease that affects the central nervous system, leading to a variety of symptoms that can include fatigue, difficulty walking, numbness or tingling, muscle weakness, and problems with coordination and balance.

Research suggests that Acetyl-L-Carnitine (ALCAR) improves fatigue in individuals with multiple sclerosis.

In one study, MS patients receiving ALCAR reported reduced fatigue severity compared to a placebo group. The researchers suggested that ALCAR can help reduce fatigue in multiple sclerosis patients by enhancing nerve function (45).

19. ALCAR Improves Gut Health

Research suggests that Acetyl-L-Carnitine (ALCAR) could support gut health, in part by modulating the gut microbiome.

Researchers have found that carnitine protects and supports gut microbial species (46).

Carnitine also plays an important role in maintaining the high fiber fermentation ability of the microbiota (46).

Colonic microbiota can use carnitine as a source of carbon, nitrogen, or as an electron acceptor (46).

Furthermore, carnitine is utilized by the intestinal microbiota as a protective solute against different stressors (46).

20. ALCAR Reduces Migraine Severity

Research suggests that Acetyl-L-Carnitine (ALCAR) can help reduce the severity and frequency of migraine headaches.

This is likely due to its role in energy production and neuroprotection, as well as its potential to modulate neurotransmitters, all of which can be relevant in the context of migraines.

In one study, researchers gathered 30 patients with migraines without aura.

Participants were randomly assigned to receive either ALCAR daily or a placebo for 12 weeks.

The study found that those in the ALCAR group had a significant decrease in the severity of their migraines (47-49).

21. ALCAR Helps with Traumatic Brain Injuries and Concussions

Acetyl-L-Carnitine (ALCAR) has benefits for those recovering from traumatic brain injuries (TBIs) and concussions.

This is primarily due to its neuroprotective properties and its role in energy production.

In one study, researchers found that ALCAR improved neurological outcomes following traumatic brain injury (9).

ALCAR can help to protect neurons and other cells from damage. This can be especially beneficial after a traumatic brain injury, which often causes significant cellular damage.

ALCAR is also known for supporting the function of mitochondria. This can help improve the energy status of the brain after a TBI or concussion and promote recovery.

Sources of ALCAR

ALCAR (Acetyl-L-Carnitine) is naturally produced in our bodies, but it can also be obtained from dietary sources and supplements.

While ALCAR itself is not directly present in food, its precursor, L-carnitine, can be found in various foods.

The body can convert some of this L-carnitine into ALCAR.

Red meat, particularly lamb and beef, is a significant source of L-carnitine. Poultry and fish also contain smaller amounts. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Milk and other dairy products also contain a decent amount of L-carnitine.

Vegetables, fruits, and grains contain only trace amounts of L-carnitine, making it challenging for vegetarians and vegans to get adequate L-carnitine from their diet alone.

The Best ALCAR Supplement and How To Take It

Since Acetyl-L-Carnitine (ALCAR) is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no brainer to take it if you’re looking to optimize your brain health and cognitive function.

In fact, supplementing with ALCAR has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

ALCAR is available in various supplemental forms, including capsules and powder.

Since it has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement.

You can get Optimal Brain here.

Optimal Brain includes ALCAR, plus several other natural compounds that have been shown to improve brain function.

Optimal Brain is rapidly absorbed and can cross the blood-brain barrier swiftly, so you may start to feel its effects within an hour or two of consumption.

Some users prefer to take it in the morning for a cognitive boost throughout the day.

Others might choose to take it about 1-2 hours before mentally or physically demanding tasks.

Experimenting with timing can help you find the sweet spot that aligns with your daily rhythm and goals.

Recommended Dosage For ALCAR

The recommended dosage for Acetyl-L-Carnitine (ALCAR) can vary depending on factors such as age, health condition, and individual needs.

But a common dose range is between 500 mg to 2,000 mg per day.

It's usually recommended to start with a lower dose and gradually increase as tolerated.

It's also often suggested to take ALCAR with meals to reduce the risk of gastrointestinal side effects.

The Optimal Brain supplement includes 500 mg of ALCAR. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with ALCAR. Since they all work better together, you don’t need to take as large of a dose of ALCAR for optimal results.

You can get Optimal Brain here.

As we move forward in our understanding of the human brain and its potential, supplements like ALCAR become powerful tools in our quest for enhanced cognitive function, brain health, and overall wellbeing.

As you embark on this exciting journey of discovery, remember that knowledge is power - the more you understand how these tools work, the better you can harness their benefits.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

(2) https://link.springer.com/article/10.1007/s11481-023-10062-1

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6991156/

(4) https://pubmed.ncbi.nlm.nih.gov/12598816/

(5) https://pubmed.ncbi.nlm.nih.gov/18065594/

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(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284336/

(8) https://pubmed.ncbi.nlm.nih.gov/11854487/

(9) https://pubmed.ncbi.nlm.nih.gov/20477950/

(10) https://pubmed.ncbi.nlm.nih.gov/1519288/

(11) https://pubmed.ncbi.nlm.nih.gov/19720082/

(12) https://pubmed.ncbi.nlm.nih.gov/11854529

(13) https://pubmed.ncbi.nlm.nih.gov/8137174/

(14) https://pubmed.ncbi.nlm.nih.gov/20590847/

(15) https://pubmed.ncbi.nlm.nih.gov/12598816/

(16) https://pubmed.ncbi.nlm.nih.gov/1655307/

(17) https://pubmed.ncbi.nlm.nih.gov/3229322/

(18) h https://pubmed.ncbi.nlm.nih.gov/8187841/

(19) https://pubmed.ncbi.nlm.nih.gov/8137174/

(20) https://pubmed.ncbi.nlm.nih.gov/19464271/

(21) https://pubmed.ncbi.nlm.nih.gov/11854529/

(22) https://www.sciencedirect.com/science/article/pii/S0753332222007491

(23) https://pubmed.ncbi.nlm.nih.gov/2099360/

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(25) https://pubmed.ncbi.nlm.nih.gov/30061399/

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(30) https://www.nature.com/articles/s41386-018-0227-1

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(33) https://www.researchgate.net/publication/23445942_Acetyl-L-Carnitine_in_the_Management_of_Pain_During_Methadone_Withdrawal_Syndrome

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(39) https://pubmed.ncbi.nlm.nih.gov/34500063/

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(49) https://journals.sagepub.com/doi/10.1177/0333102418821661

Citicoline's ability to slow down cognitive decline can be attributed to several mechanisms. It can enhance neurotransmitter production, support brain cell membrane integrity, increase brain plasticity, and reduce inflammation.

Unlocking Brain Power: 18 Remarkable Benefits of Citicoline (CDP-Choline)

February 4, 2024 Jordan Fallis

Citicoline is a naturally occurring compound.

It plays a crucial role in the synthesis of phosphatidylcholine, a major component of brain cell membranes.

It is found in trace amounts in certain foods, but it’s typically taken as a dietary supplement.

Citicoline has been extensively researched for its cognitive benefits, including improved memory and focus.

Additionally, it has been shown to promote neuroprotection and support stroke recovery.

By supplementing with Citicoline, you can experience a boost in cognitive performance and overall brain health.

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

What is Citicoline?

Citicoline, also known as CDP-choline or cytidine diphosphate-choline, is classified as a nootropic substance due to its cognitive-enhancing effects.

It is a precursor to both choline and cytidine.

Choline and cytidine are both necessary for the synthesis of essential cell components, particularly in the brain.

Citicoline was first discovered in 1956 by Kennedy and Weiss. They identified it as a key molecule in the Kennedy pathway, which is a metabolic process responsible for the biosynthesis of phosphatidylcholine in the body.

Small amounts of Citicoline can be found in foods such as eggs, liver, and certain legumes. But it is more commonly consumed as a supplement.

When taken as a supplement, Citicoline has been shown to provide various cognitive benefits, including improved memory and focus.

Additionally, Citicoline demonstrates neuroprotective properties. It has been linked to aiding stroke recovery.

How Does Citicoline Work in the Brain?

Citicoline works by increasing the levels of choline and cytidine in the brain. This helps produce more phosphatidylcholine and other essential neurotransmitters, such as acetylcholine. This then supports cognitive function, memory, and learning.

When consumed as a supplement, Citicoline is absorbed through the gastrointestinal tract and metabolized in the liver. It is then broken down into choline and cytidine.

Choline and cytidine then enter the bloodstream and cross the blood-brain barrier, reaching the brain. Inside the brain, choline and cytidine are recombined to form Citicoline again.

Citicoline then participates in the synthesis of phosphatidylcholine, a major component of cell membranes, particularly in brain cells. This process helps maintain the integrity and fluidity of cell membranes, ensuring proper cell signaling and communication.

Citicoline also indirectly supports the production of neurotransmitters, such as acetylcholine, which is essential for memory and learning.

Citicoline also demonstrates neuroprotective effects by reducing the production of harmful free radicals and pro-inflammatory substances in the brain. This helps protect brain cells from oxidative stress, inflammation, and age-related degeneration.

For example, it helps regulate glutamate, an excitatory neurotransmitter that can cause neuronal damage when present in excessive amounts.

Lastly, Citicoline has been shown to enhance brain plasticity, promote the growth of new neural connections, and reduce inflammation and damage in the brain.

18 Proven Benefits of Citicoline (CDP-Choline)

1. Citicoline Enhances Memory

Citicoline has been shown to improve memory.

This is partially attributed to its role in increasing acetylcholine levels, a neurotransmitter essential for memory and learning.

Multiple studies have demonstrated the memory-enhancing effects of Citicoline.

In one study, older adults with age-related memory impairments took Citicoline for 12 weeks.

The study participants received either 1,000 mg or 500 mg of Citicoline daily.

They experienced improvements in memory after taking it (1).

Researchers have also examined the effects of Citicoline on healthy adult women.

The women took 250 mg or 500 mg daily doses of Citicoline for 28 days.

It led to significant improvements in cognitive function, including memory (2).

Lastly, a team of researchers analyzed various studies on Citicoline's effects on stroke recovery.

They concluded that patients who received Citicoline showed improvements in memory and cognitive function (3).

These studies, among others, provide strong evidence for the memory-enhancing effects of Citicoline.

2. Citicoline Improves Focus and Attention

Citicoline supports the synthesis of essential neurotransmitters, such as acetylcholine and dopamine, which play vital roles in attention and focus.

By increasing the availability of these neurotransmitters, Citicoline helps improve attention and focus.

Research has found this to be true.

Several studies have shown that Citicoline supplementation can help enhance attention, focus, and concentration.

In one study, healthy adult women took 250-500 mg daily doses of Citicoline for 28 days.

The researchers found that the women experienced significant improvements in attentional performance (4).

In another study, researchers found that healthy adults who took Citicoline for six weeks experienced improvements in attention and cognitive function (5).

And then a randomized, double-blind, placebo-controlled study looked at the effects of Citicoline on cognitive performance in healthy male volunteers.

The researchers found that participants who received Citicoline showed significant improvements in attention, working memory, and cognitive flexibility (6).

Considering all of this research, it’s very clear that Citicoline can be particularly beneficial for students, professionals, or anyone seeking to improve their focus and overall cognitive performance.

3. Citicoline Is Neuroprotective

Citicoline is known to be neuroprotective.

It protects brain cells from damage and degeneration.

It does this by maintaining the integrity of cell membranes, reducing oxidative stress, and decreasing inflammation in the brain

These effects contribute to overall brain health. They can also protect against cognitive decline and neurodegenerative conditions.

Several studies have demonstrated the neuroprotective effects of Citicoline, particularly in cases of ischemic stroke, traumatic brain injury, and cognitive decline (7-9).

Researchers found that Citicoline can help regulate the levels of glutamate, an excitatory neurotransmitter. Glutamate can cause neuronal damage when present in excessive amounts (9).

4. Citicoline Helps With Stroke Recovery

Studies have shown that Citicoline can aid in the recovery process after a stroke.

It does this by enhancing brain plasticity, promoting the growth of new neural connections, and reducing inflammation and neuronal damage.

As a result, it is often used as an adjunct therapy alongside conventional stroke treatments.

Citicoline seems to be particularly helpful in patients who have suffered from ischemic strokes.

Ischemic stroke occurs when blood flow to the brain is blocked, leading to a lack of oxygen and nutrients. This can then cause cell death and neurological damage.

A pooled analysis of clinical trials looked at the effects of Citicoline in acute ischemic stroke.

The researchers found that patients who received Citicoline experienced improved functional and cognitive outcomes (10).

Another research review assessed the role of Citicoline in neuroprotection and neurorepair in ischemic stroke.

The authors concluded that Citicoline was generally well-tolerated and could improve functional and cognitive outcomes in stroke patients. This was especially true when administered early in the treatment process (11).

5. Citicoline Improves Mood and Motivation

Citicoline has been linked to increased levels of dopamine, a neurotransmitter associated with motivation, pleasure, and reward.

This effect can help improve mood, motivation, and overall well-being.

As a result, some studies have proposed that Citicoline has antidepressant-like effects.

In one study, researchers investigated the effects of Citicoline supplementation on mood and mental energy.

The trial included 60 healthy adult participants. They received either Citicoline (250 mg/day or 500 mg/day) or a placebo for six weeks.

The participants who received Citicoline reported improvements in their mood and mental energy (12).

6. Citicoline Improves Learning

Citicoline has been shown to improve learning.

It does this by promoting various aspects of cognitive function, including memory, attention, and neuroplasticity.

In one study, researchers investigated the effects of Citicoline on learning and memory in adults.

This trial included 60 healthy adults. They received either Citicoline (250 mg/day or 500 mg/day) or a placebo for 28 days.

The researchers found that participants who received Citicoline exhibited improved performance in a variety of cognitive tasks, including those related to learning (13).

7. Citicoline Increases Acetylcholine in the Brain

Acetylcholine is a crucial neurotransmitter involved in various aspects of cognitive function, including learning, memory, and attention.

When Citicoline is ingested and metabolized, it is broken down into choline.

Choline can then cross the blood-brain barrier and enter the brain.

Once in the brain, choline is used to synthesize acetylcholine.

As a result, Citicoline has been shown to increase choline and acetylcholine levels in the brain. This then contributes to improved cognitive function.

Several studies have demonstrated that Citicoline supplementation can lead to increased acetylcholine levels in the brain.

In one study, researchers investigated the effects of Citicoline on cholinergic neurotransmission.

The results showed that Citicoline increased the release of acetylcholine in the hippocampus, which is a brain region critical for learning and memory (14).

Another study looked at the effects of Citicoline on the expression of brain plasticity markers.

The authors found that Citicoline led to increased levels of acetylcholine in the brain (15).

This is just two of the many studies showing that Citicoline supplementation can increase acetylcholine levels in the brain.

Check out this article to learn about 26 other ways to increase acetylcholine levels.

8. Citicoline Reduces Inflammation in the Brain

Inflammation plays a significant role in the development and progression of various neurological disorders. This includes Alzheimer's disease, Parkinson's disease, and stroke.

But Citicoline has been shown to possess anti-inflammatory properties, and it can help reduce inflammation in the brain.

For example, Citicoline significantly reduces the production of pro-inflammatory cytokines in the brain (16).

In one study, researchers examined the effects of Citicoline on oxidative stress and inflammation in a mouse model of Alzheimer's disease.

The authors found that Citicoline reduced oxidative stress and inflammation in the brain. This reduction in inflammation was then associated with improved cognitive function in the mice (17).

By reducing brain inflammation, Citicoline can help maintain brain health, and help prevent the development of neurodegenerative diseases.

Check out this article to learn about 22 other ways to reduce inflammation in the brain.

9. Citicoline Enhances Brain Plasticity

Brain plasticity is the brain's ability to change and adapt in response to new experiences.

Brain plasticity plays a crucial role in the formation of new connections between neurons (synaptogenesis) and the growth of new neurons (neurogenesis).

Both synaptogenesis and neurogenesis are essential for learning, memory, and recovery from brain injuries.

Citicoline has been shown to enhance brain plasticity, synaptogenesis and neurogenesis.

In one study, researchers investigated the effects of Citicoline on the expression of brain plasticity markers in a rat model of stroke.

The results showed that Citicoline led to increased expression of plasticity-related proteins and growth factors, such as BDNF and NGF (18).

Another study found that Citicoline enhances brain plasticity and promotes recovery after stroke (19).

10. Citicoline Helps With Cognitive Decline, Mild Cognitive Impairment, and Alzheimer's Disease

Cognitive decline is characterized by a gradual decrease in mental functions, including memory, attention, and problem-solving abilities.

Citicoline has been shown to slow down cognitive decline, particularly in aging individuals and those suffering from neurodegenerative diseases such as Alzheimer's disease

Several studies have demonstrated the benefits of Citicoline in slowing down cognitive decline.

One study looked at the long-term effects of Citicoline in elderly patients with mild cognitive impairment.

The researchers found that 9 months of Citicoline supplementation significantly improved cognitive performance in these patients (20).

Another study investigated the effects of Citicoline on cognitive decline in patients with Alzheimer's disease.

The trial found that patients who received Citicoline for 12 months experienced a slower decline in cognitive function (21).

And then a systematic review evaluated the efficacy of Citicoline in treating cognitive and behavioral disturbances in elderly patients.

The authors concluded that Citicoline showed some benefits in improving cognitive and behavioral symptoms in these patients (22).

11. Citicoline Helps Treat ADHD

Emerging evidence indicates that Citicoline can have a positive impact on attention deficit hyperactivity disorder (ADHD) symptoms, such as inattention and impulsivity This is likely due to its influence on dopamine and acetylcholine levels.

In one study, researchers examined the effects of Citicoline on adolescents with ADHD.

The study included 48 male participants aged 13-18 years. They received either Citicoline (250 mg/day or 500 mg/day) or a placebo for 28 days.

The results showed that participants who received Citicoline experienced improvements in attention, impulsivity, and overall ADHD symptoms (23).

Another review article also discusses the impact of Citicoline on brain reward function and its potential for the treatment of psychiatric disorders, including ADHD.

The authors suggest that Citicoline can help modulate dopamine pathways and improve cognitive functions in individuals with ADHD (24).

The mechanisms through which Citicoline benefits individuals with ADHD include enhancing neurotransmitter production, supporting brain cell membrane integrity, and increasing brain plasticity.

12. Citicoline Helps With Addiction

Addiction is a complex brain disorder.

It’s characterized by compulsive substance use or engagement in certain behaviors, despite negative consequences.

Research has suggested that Citicoline supplementation can help support recovery from substance abuse.

It’s especially useful in cases of ccocaine and methamphetamine addiction because it modulates dopamine pathways and reduces cravings.

One study examined the effects of short-term Citicoline supplementation on cocaine craving in cocaine-dependent subjects.

The results showed that Citicoline significantly reduced craving (25).

In a review article, researchers discussed the impact of Citicoline on brain reward function and its potential for the treatment of psychiatric disorders, including addiction.

The authors suggest that Citicoline can help modulate dopamine pathways. Dopamine plays a crucial role in the development and maintenance of addiction (26).

Another review article analyzed the available literature on the use of Citicoline in treating addictive disorders.

The authors concluded that there are benefits of Citicoline in reducing cravings and improving cognitive function (27).

13. Citicoline Helps Treat Traumatic Brain Injuries and Concussions

Traumatic brain injury (TBI) is a disruption in normal brain function caused by a bump, blow, or jolt to the head, or a penetrating head injury.

Concussions are a form of mild TBI.

Both can lead to a wide range of symptoms such as headache, confusion, memory problems, and dizziness.

Several studies have examined the effects of Citicoline in people with traumatic brain injuries and concussions.

In a review article, researchers discussed the potential of Citicoline in treating various neurological disorders, including TBIs. They mention that Citicoline can help repair damaged brain cells and improve cognitive function after brain injury (29).

In one study, patients with head injuries were given Citicoline. The treatment resulted in improvements in memory and behavior. The researchers concluded that Citicoline can help treat post-concussion symptoms (30).

In another study, researchers investigated the effects of Citicoline on cognitive and motor function.

The results demonstrated that Citicoline improved both cognitive and motor function (28).
It’s believed that Citicoline can aid in the recovery process following traumatic brain injury by promoting neuroplasticity, enhancing neurotransmitter production, reducing inflammation, and repairing and regenerating brain tissue.

14. Citicoline Helps Treat Tinnitus

Tinnitus is a condition characterized by the perception of ringing, buzzing, or other noises in the ears.

There is some research suggesting that Citicoline can provide some relief to people with tinnitus.

In one retrospective case review, researchers examined the records of 24 patients who were treated with Citicoline for tinnitus.

The review found that 54% of the patients experienced a reduction in their tinnitus after taking Citicoline for at least 12 weeks (31).

It’s likely that Citicoline helps with tinnitus due to its neuroprotective and neurotransmitter modulating effects.

15. Citicoline Helps Treat Parkinson's Disease

Parkinson's disease is a progressive neurological disorder.

It is characterized by the death of dopamine-producing neurons in the brain, leading to motor and cognitive symptoms.

Research indicates that Citicoline can provide some benefits for individuals with Parkinson's disease. It could help improve cognitive function and enhance the effectiveness of conventional Parkinson's medications.

A review article discusses the potential benefits of Citicoline in treating various neurological disorders, including Parkinson's disease.

The authors suggest that Citicoline could protect neurons from damage, enhance the production of neurotransmitters such as dopamine, and improve cognitive function in people with Parkinson's disease (32).

In one study, researchers investigated the effects of Citicoline on patients with Parkinson's disease. They found that Citicoline improved motor function and reduced the severity of their symptoms (33).

Another study looked at the effects of Citicoline on patients with Parkinson's disease who were also receiving Levodopa.
The results indicated that Citicoline has some positive effects on cognitive function in patients with Parkinson's disease (34).

16. Citicoline Supports Mitochondrial Function in the Brain

Mitochondria are the energy-producing organelles in cells.

Their optimal function is essential for maintaining cellular health and energy metabolism.

By supporting the mitochondrial in your brain, you can maintain overall brain health and prevent the development of neurodegenerative diseases.

Citicoline is one way to support mitochondrial function.

It can help improve energy production in the brain.

Research shows that it enhances brain energy metabolism by increasing the production of ATP (adenosine triphosphate). ATP is the primary energy source for cells.

This increased energy availability can contribute to reduced fatigue and better cognitive performance.

In one study, researchers looked at the neuroprotective effects of Citicoline.

The results showed that Citicoline improved mitochondrial function in the brain (35).

Citicoline has the potential to support mitochondrial function in the brain through various other mechanisms as well. This includes providing precursor molecules for phospholipid synthesis and reducing oxidative stress.

17. Citicoline Improves Reaction Time and Reduces Cognitive Fatigue

Reaction time is an essential cognitive function. It influences various aspects of daily life, such as decision-making, driving, and sports performance.

Meanwhile, cognitive fatigue is the decline in cognitive performance and mental energy levels during sustained periods of mental effort.

Research shows that Citicoline can help enhance reaction time, increase cognitive energy, and improve processing speed.

In one study, researchers investigated the effects of Citicoline supplementation on motor speed, attention, and reaction time.

The participants received either Citicoline (as Cognizin) or a placebo for 28 days.

The results showed that the Citicoline group exhibited significant improvements in motor speed, attention, and reaction time (36).
It accomplishes this by increasing neurotransmitter production and improving cell membrane integrity.

18. Citicoline Improves Verbal Fluency

Verbal fluency is a cognitive function that involves the ability to generate words quickly and accurately. It’s essential for language production, communication, and executive functioning.

In one study, researchers gave Citicoline to older adults who had poor memory.

Participants received either Citicoline or a placebo for 12 weeks.

The results showed that Citicoline significantly improved their verbal memory performance (37).

The study did not directly measure verbal fluency as an outcome. However, improvements in verbal memory are associated with enhancements in verbal fluency.

Best Citicoline Supplement

Since Citicoline is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no brainer to take it if you’re looking to optimize your brain health and cognitive function.

In fact, supplementing with Citicoline has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

Citicoline is available in various supplemental forms, including capsules, tablets, and powder.

Since it has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement.

You can get Optimal Brain here.

Optimal Brain includes Citicoline, plus several other natural compounds that have been shown to improve brain function.

Recommended Dosage For Citicoline

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

However, the following are some general guidelines for Citicoline supplementation.

For cognitive enhancement in healthy adults, a common dosage range is between 250 to 500 mg per day, taken once or divided into two doses.

For age-related cognitive decline or memory issues, some studies have used doses between 500 to 2000 mg per day, typically divided into two doses.

For stroke recovery and support, clinical trials have administered Citicoline in doses ranging from 500 to 2000 mg per day, often divided into two doses.

The Optimal Brain supplement includes just 250 mg of Citicoline. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Citicoline. Since they all work better together, you don’t need to take as large of a dose of Citicoline for optimal results.

You can get Optimal Brain here.

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