Brain inflammation affected my health for many years.
In 2010, I suffered two separate concussions, and inflammation of the brain was one of the unfortunate results of these concussions (1-6).
At that same time, I was living in a water-damaged building.
The toxic mold growing in that building further increased the inflammation in my nervous system, particularly my brain (7-12).
My health deteriorated very quickly during that time, and my cognitive performance and mental well-being took a huge hit.
Thankfully, I recovered from these insults, and I accomplished this by taking matters into my own hands.
Lowering neuroinflammation was one part of my strategy.
This article gives you the 23 best natural ways to reduce brain inflammation.
But before I share these proven strategies, let’s first define neuroinflammation and explore the downsides of chronic brain inflammation in more detail.
What Is Neuroinflammation and How Is It Linked To Brain Function and Mental Health?
Inflammation is a protective process of the body. Short-term inflammation can be very beneficial at first (20-23).
A scientific study from 2017 defines neuroinflammation as “the activation of the brain's innate immune system in response to an inflammatory challenge. It is characterized by a host of cellular and molecular changes within the brain.” (13).
There are many different causes of neuroinflammation (14-19).
For example, inflammation can be the result of exposure to a toxic compound.
But pathogens and dead cells also cause inflammation.
In the short term, inflammation can help the healing process. But when it becomes excessive and chronic, it becomes counterproductive.
Chronic inflammation can last months or even years if it’s not dealt with. And not only can that impact your liver or lungs, but it can also significantly impact your brain and nervous system.
An inflamed nervous system is called neuroinflammation. As a result, cells release “cytokines,” which help the immune system coordinate.
These cytokines then affect physiological processes in your cells, alter hormonal systems in the body, change pain sensations, and interfere with the performance of your nervous system.
Here’s why you should reduce inflammation in your brain and not let it linger for too long:
It makes you more sensitive to pain and increases the risk of chronic pain: Research over the past decade has increasingly shown that neuroinflammation plays a significant role in the development of some types of chronic pain. Cytokines and chemokines are continually produced, promoting chronic pain throughout the body. The brain and spinal cord are very much involved in this process. Depending on the statistics, 20-45% of people have chronic pain at any moment. Chronic pain severely affects your quality of life and wellbeing (24-35).
It impedes basic brain physiology: Neuroinflammation plays a direct role in cognitive impairment, cognitive decline and brain conditions such as Alzheimer’s disease. In fact, research shows that the brain may lose its neuroplasticity under excess neuroinflammation. You may also end up with synaptic and neuron loss due to excessive brain inflammation (36-42).
It impairs learning and memory: Chronic brain inflammation can alter the levels of certain neurotransmitters that are involved in learning and memory. As a result, neurons don’t function properly, and a decline in short and long-term memory can occur (43-48).
It puts you at greater risk of mental and psychiatric disorders: The link between psychiatric disorders and neuroinflammation is surprisingly strong. Depression, anxiety, and schizophrenia are some examples of psychiatric disorders that are linked to chronic neuroinflammation. However, it’s somewhat unclear if neuroinflammation causes these diseases or vice versa. Early life stress and adult traumas also increase the likelihood of these psychiatric disorders and neuroinflammation (49-55).
It increases overall disease risk: Neuroinflammation doesn’t just affect your brain. For example, high blood pressure (which plays a significant role in heart disease), diabetes, and metabolic syndrome are all linked to nervous system inflammation. There’s also a link between obesity and having an inflamed brain, and some theories believe that brain inflammation is partially responsible for the development of obesity (56-61).
Hopefully, it’s clear to you now that lowering inflammation in your brain is important.
Continue reading to learn how to decrease your brain inflammation naturally.
The Best Lifestyle Habits, Therapies and Practices To Naturally Reduce Inflammation in the Brain
1. Deep Sleep (and Melatonin)
Melatonin is the master sleep hormone and the “hormone of darkness”.
It has potent anti-neuroinflammatory effects (62-70).
The pineal gland in your brain synthesizes most of your melatonin, and it’s created and released when your eyes are no longer exposed to blue and green light.
During the day, the sun emits blue and green light telling your body it’s daytime. From an evolutionary perspective, sunlight was your ancestors' only exposure to blue and green light. The absence of that light at night made their body produce and release melatonin.
Our bodies expect the same today, except we’re now constantly bombarded with blue and green lights from all of our devices right up until bedtime.
One way to manage this is by taking extra melatonin as a supplement.
Supplementing with melatonin has been shown to lower levels of inflammatory markers in the body and brain.
Researchers have found that melatonin influences inflammation and cytokine levels such as tumor necrosis factor (TNF), Interleukin-1, and Interleukin-6 (65).
Supplementing with melatonin is considered very safe.
For the best results, however, you should get blue light blocking glasses and wear them in the evening to help your body naturally create and release more melatonin.
Blue light blocking glasses prevent blue and green light from reaching your eyes. As a result, your melatonin levels will increase if you wear these glasses in the evening.
Melatonin levels also go down with age, so you might benefit from taking a melatonin supplement at night if you're older.
Evidence shows such melatonin supplements can dramatically lower chronic brain inflammation. Melatonin is also cytoprotective and neuroprotective, keeping your cells and nervous system healthy (66).
From a broader perspective, improving sleep quality and getting deep sleep is also essential if you want to lower neuroinflammation (71-74).
Research shows that poor sleep leads to higher levels of inflammatory cytokines.
And for people with a traumatic brain injury, poor sleep is associated with higher levels of IL-10, which is a cytokine (74).
Researchers suggest that if you can improve sleep quality, inflammatory cytokine levels will decrease (74).
Sleep deprivation also feeds neuroinflammation, which can then increase your risk of neurodegenerative diseases (71).
C-reactive protein is one of the essential inflammatory biomarkers, and sleep deprivation is associated with higher C-reactive protein levels (72).
As a consequence of sleep deprivation and related neuroinflammation, you can then develop learning and memory impairments (74).
So, for optimal brain function and mental health, it’s imperative to prioritize sleep quality and get the deepest, most restful sleep possible.
I personally used to have very poor sleep and it was one of the main factors that contributed to my poor cognitive function.
If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote deeper and more restful sleep.
I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.
2. Sunlight (And Vitamin D)
Sunlight lowers general inflammation and neuroinflammation through a number of different mechanisms (75-79).
Vitamin D is one mechanism.
Research shows that Vitamin D supplementation protects dopaminergic neurons and prevents “microglia” from activating an inflammatory response.
Animals with Parkinson's disease experience decreased brain inflammation when they are given Vitamin D. Researchers noticed that there is an upregulation of anti-inflammatory processes in the brain (75).
In another study, Vitamin D impeded neuroinflammation in the hippocampus, which is an important emotional and memory center within the brain (76).
Vitamin D also lowers oxidative stress in the brain, improves mitochondrial function, and supports the choline system.
Some degenerative changes in the brain have also been shown to be reversed with vitamin D supplementation.
Sensible sunlight exposure is the healthiest way to increase vitamin D levels. But make sure to get out of the sun before you get a sunburn.
If you cannot get good sunlight exposure during the winter and your Vitamin D levels are low, then you should supplement with Vitamin D3.
Sunlight exposure is better than supplements, though.
Recent research suggests that pathways other than vitamin D creation help people avoid autoimmune diseases such as multiple sclerosis (80).
There’s also a link between decreased sunlight exposure and an increased risk of cognitive decline (81).
So you should definitely strive to use sensible sunlight exposure to increase your Vitamin D levels and lower your neuroinflammation.
I personally get sunlight every single day during the spring and summer months.
It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters.
So make sure you don’t wear contacts, glasses or sunglasses when you go outside.
It’s especially important to do this in the morning because it sets your circadian rhythm.
At the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.
It's important to test and monitor your Vitamin D levels before and after supplementing with it.
3. Exercise and Movement
There’s a strong link between exercise and inflammation in the brain (82-90).
Exercise counters the overactivation of the microglia, which are the repairers and maintainers of the nervous system. As a result, exercise can improve brain function and counter neurodegeneration (90).
Exercise also reduces the risk of developing a neurological disease. The risk of Alzheimer’s disease, Parkinson’s disease, depression, autism, and stroke all go down when you exercise regularly (83, 86, 88, 90).
Conditions such as amyotrophic lateral sclerosis, epilepsy, and anxiety disorders may also benefit from exercise’s reduction of neuroinflammation.
Part of the reason exercise impedes cognitive decline and improves cognition is by countering excess neuroinflammation (88).
Exercise also leads to improvement in “neurotrophic factors'' such as brain-derived neurotrophic factor (BDNF). BDNF helps create new brain cells and repairs existing ones (89).
Not all studies agree what type of exercise is best, though.
Some studies claim that endurance exercise specifically is the best for brain function, especially with age.
For example, one group of researchers said that “endurance exercise has specifically been demonstrated to have a marked impact on neuroimmune communications, particularly those involving microglia, the resident macrophages of the CNS parenchyma, as well as microglia-astrocyte interactions in rodents” (84).
Those physiological processes are strongly tied to inflammation levels in the nervous system (85).
Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.
So not surprisingly, exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.
My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.
4. Low-Level Laser/Light Therapy (LLLT)
Low-Level Laser/Light Therapy (LLLT), also known as photobiomodulation, is growing in popularity every year.
More than 7,000 published studies exist and more than 85% of them demonstrate positive health effects (91).
LLLT works by exposing your body to red and near-infrared light.
The effects are often spectacular.
Brain damage, neuroinflammation, and microglia activation are all impeded due to light therapy.
In a study summarizing 27 earlier studies, researchers found that LLLT decreases neuroinflammation in people with many different brain and mental conditions (92).
These conditions include neurodegenerative conditions, epilepsy, depression, spinal cord injuries, chronic pain, and traumatic brain injuries. It also reduces brain inflammation and cognitive decline due to general aging.
Studies also show that LLLT is beneficial to animals after they have a stroke (93).
Other animal studies show promising results for autoimmune diseases affecting the nervous system, such as multiple sclerosis, and human studies are also very promising (94-95).
LLLT is also promising for other conditions with a neuroinflammatory component (96-97).
I previously wrote about my experience with low-level laser therapy here.
I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.
When I’m traveling, I take this smaller and more convenient device with me and shine it on my forehead.
I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount.
Before trying LLLT, I highly recommend reading my full article about it first.
5. Managing Stress and Dealing with Trauma
Trauma is far more impactful to overall health than many people realize.
I had to work through my trauma in order to fix my chronic health issues.
This is because neuroinflammation is one of the main characteristics of trauma (125-131).
There’s persistent low-grade inflammation in people who have post-traumatic stress disorder (PTSD).
As a result, an increased risk of autoimmune disease exists, and aging also speeds up (131).
Increasingly, there is a link between PTSD, immune system dysfunction and inflammation (125-127).
There’s many different ways to deal with trauma and overcome it.
But here are some suggestions:
The Muse headband to calm your reptilian brain
The EmWave 2 activates the rest and digest part of your nervous system
Neurofeedback training can help with various problems, including ADHD, anxiety, PTSD, and other brain-centered conditions.
For other options and strategies, read my other article about overcoming trauma and PTSD without medication.
Then there’s chronic stress.
There’s also a link between chronic stress, microglia activation and neuroinflammation (132).
The inflammation caused by chronic stress has been shown to cause alterations in the metabolism of neurotransmitters in the brain (133).
This can result in abnormal neurotransmitter levels, increasing your risk of depression, anxiety, fatigue, and pain. (133; 134).
Read my articles about lowering the stress hormone cortisol and the best supplements to reduce stress and anxiety to learn more about how you can manage your stress.
6. Normalize Your Bodyweight
Not surprisingly, your overall health is best if you’re relatively lean.
Being overweight comes with a number of health problems, including hypertension, diabetes, heart problems.
But being overweight also increases your risk of developing poor brain function and mental health problems (140-144).
The consequences of obesity are even worse.
There’s a strong link between obesity and neuroinflammation (145-151).
How?
The inflammation caused by obesity leads to inflammation in the brain, particularly the hypothalamus (145, 148).
The hypothalamus plays a significant role in hormonal health, emotional regulation, and your body’s metabolism.
One result of neuroinflammation in the hypothalamus is microglial proliferation.
This results in a vicious cycle of increasingly more and more neuroinflammation.
Eventually, the hypothalamus undergoes neurodegeneration (145).
The result is declining cognitive function, cognitive impairment, and poor emotional control.
You’ll also become more prone to overeating, which then makes the problem even worse.
It was recently demonstrated that other brain structures also get inflamed due to obesity. These structures include the cortex (your brain’s CEO), the amygdala (its emotional center), and the brainstem (for very basal bodily functions) (147).
Neuroinflammation then affects your mood and reproductive function (149).
Even in childhood, there’s a link between obesity and inflammation of the nervous system (146)
Visceral fat, between your organs, is the most damaging type of fat. The neuroinflammation that results from this type of fat damages DNA and causes oxidative stress in both the brain and peripheral tissues (149, 151).
So what’s the solution?
It’s very likely that you’ll lose weight if you stick to eating the foods included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
Implementing many of the other health strategies in my other articles can help as well.
7. Grounding
Grounding and earthing have become popular in the natural health and wellness space.
With grounding, you allow your body to remove a positive charge to an object that conducts electricity.
Earthing does the same, but allegedly supplies your body with the negative charge from the earth as well.
The easiest way to earth is to put your bare feet on sand or grass.
It turns out that grounding and earthing lower your overall inflammation levels (223-226).
That connection is interesting because, lately, scientists have also found a link between your body’s general inflammation levels and neuroinflammation (227-231).
The systemic inflammation-lowering effects of grounding will likely reduce inflammation in your brain as well.
For the best results, spend 15 minutes daily with your bare feet on the earth. You can combine earthing with sunlight for even better results.
The Best Foods To Naturally Reduce Inflammation in the Brain
8. Green Tea (EGCG)
Green tea contains the antioxidant epigallocatechin gallate (EGCG).
It’s neuroprotective, lowers neuroinflammation, and counters aging (135-139).
EGCG is praiseworthy because it may counter brain disorders such as Alzheimer’s disease. It protects the brain by inhibiting the activation of microglia and reducing cerebral inflammation in Alzheimer’s disease. It also prevents neurotoxicity (135-137).
Through its positive effect on inflammation and immune system regulation, EGCG may impede nervous system conditions such as multiple sclerosis (138).
Lastly, EGCG counters the neuroinflammatory effects of obesity. It inhibits pro-inflammatory cytokines such as TNF-alpha, Interleukin-6 and Interleukin-1-Beta (139).
To get sufficient EGCG into your brain, you would need to drink a lot of green tea every day.
For that reason, I prefer supplementing with EGCG.
The Optimal Antiox supplement contains an optimal dose of EGCG extract. It combines EGCG with vitamin C to make it more absorbable. This removes the risk of liver damage that you may experience when you supplement with large doses of EGCG over a long period of time.
9. Sulforaphane (From Broccoli)
Your Brussels sprouts contain an almost-magical natural plant compound called “sulforaphane” (158-163).
Sulforaphane is a phytochemical found in cruciferous vegetables.
Broccoli, kale, and cabbage are some other excellent sources of sulforaphane.
Sulforaphane is known to promote autophagy in the brain and make the blood-brain barrier less leaky.
But it’s also neuroprotective and lowers neuroinflammation (158, 161).
As a result, the compound decreases the risk for nervous system conditions such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, epilepsy, psychiatric disorders, and stroke (158).
Sulforaphane prevents cell death under stress and keeps your memory sharp. It also counteracts the brain inflammation associated with depression (159-161).
The best way to ingest sufficient sulforaphane is to eat an adequate amount of cruciferous vegetables.
You can also take a supplement with it to ingest higher dosages.
If you decide to take it in supplement form, make sure you get the "myrosinase-activated" form.
Myrosinase is the enzyme in broccoli that helps metabolize sulforaphane.
I once bought a supplement that didn't contain myrosinase and had to return it, and then ended up buying another one instead.
10. Coffee (Caffeine)
Coffee and caffeine are excellent for brain health.
There is lots of research showing they are very healthy and can lower the risk of developing neurodegenerative diseases.
But they can be a double-edged sword.
They have enormous benefits, but potential downsides as well (such as poor sleep).
For neuroinflammation, though, coffee and caffeine shine (164-171).
Coffee gives you the best anti-inflammatory results, and taking pure caffeine is not as effective. As a result, coffee can lower your risk of developing a neurodegenerative disease, such as Alzheimer’s disease and Huntington’s disease (164-165).
However, people still respond differently to coffee and caffeine, so observing how you react is best (169).
A golden mean between excess and abstinence - consuming one or two cups of coffee daily - is probably best (171).
Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed.
Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. I would have my last cup sometime between 10 in the morning and noon. Any later than that and it disrupted my sleep.
It’s also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine.
Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.
But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.
And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.
That’s why I included coffee fruit in the Optimal Brain supplement.
11. Cacao
Coffee and cacao are a match made in heaven.
They’re also a match from a neuroinflammation standpoint (172-176).
First, cacao is neuroprotective, increases blood flow in the brain, and supports cognitive function (172, 174).
Cacao also has powerful antioxidant properties. Cacao contains compounds called “flavonoids”, which reduce neuroinflammation and improve memory and learning (173).
Cacao consumption has also been shown to counter neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease (173).
Cacao consumption also protects the peripheral nervous system (176).
Cacao can also reduce pain, which originates mainly in both parts of the nervous system. A potential link exists between its pain-inhibiting effects and its reduction in neuroinflammation (175).
12. Turmeric (Curcumin)
Turmeric and its most crucial biological compound, curcumin, have taken the natural health and wellness space by storm (177-183).
Turmeric has robust anti-systemic inflammation and anti-neuroinflammation effects (177-182).
The most active ingredient, curcumin, counters neuroinflammation and protects memory function (177, 180).
Other mechanisms for the prevention of neurodegenerative diseases exist as well.
For example, inflammatory mediators such as TNF-alpha, nitric oxide, and IL-1-Beta are inhibited by curcumin (178).
Mitochondrial function is also supported by turmeric (178).
And the active ingredient curcumin is uniquely promising for countering neuroinflammation (178, 181)
Even for traumatic brain injury, curcumin helps (179).
But how should you consume turmeric or curcumin?
For most people, a high-quality curcumin supplement is by far the best.
Turmeric and curcumin are included in the Optimal Antiox supplement.
13. Pomegranate
Pomegranates have become popular in the natural health and wellness space because of their high nutrient content and unique benefits (213).
The fruit has a solid anti-neuroinflammatory effect, although more human research is needed (214-215).
As a result, pomegranate may have promising effects in countering Parkinson’s disease and Alzheimer’s disease.
Pomegranate is also famous for its ability to promote blood flow and keep your blood vessels supple (216).
Its effects of reducing inflammation, and improving blood vessels or endothelial function, are likely interrelated.
Drinking pomegranate juice with a meal that contains fiber, such as vegetables, is a great way to integrate it into your diet.
14. Ginger
Ginger is a spice that has fascinating anti-neuroinflammation properties.
Compounds such as “10-gingerol” and “6-Shogaol“ are responsible for that effect (207-208).
Fresh ginger has the best effects, so definitely include it in your cooking.
Want to learn more?
Download the brain-supportive cooking ingredients I recommend for optimal brain health and for lowering neuroinflammation.
Don’t want to eat ginger?
A ginger extract can also lower neuroinflammation (209-211).
15. Garlic
Who doesn’t love garlic? If you don't, you can take an aged garlic extract supplement.
It turns out that garlic significantly reduced general inflammation and neuroinflammation (194).
First of all, garlic inhibits microglia activation (190).
As a result, garlic can protect memory against stress and neurodegenerative influences (190-192).
Raw garlic tends to have the most promising health-promoting effects, including inhibiting neuroinflammation (193).
Due to the pungent smell, you may want to supplement with aged garlic extract and cook with regular garlic.
The Best Nutrients, Herbs and Supplements To Naturally Reduce Inflammation in the Brain
16. Vitamin B6
Vitamin B6 is an important nutrient for normal brain development and for keeping the nervous system healthy.
It turns out that vitamin B6 is essential for keeping inflammation in check and your mitochondria healthy (100-104).
If you have excess inflammation, and neuroinflammation, your vitamin B6 levels are more likely to be low (103; 104).
In animal studies, vitamin B6 protects against toxicity in the brain, and inflammation plays a significant role in that process.
Fish, chicken, beef, and eggs are all excellent sources of vitamin B6. Various fruits and vegetables are also excellent sources. Potatoes, avocados, and chickpeas are also packed with vitamin B6 (98-99).
I hold vitamin B6 very close to my heart because supplementing with it was essential when I used and came off psychiatric medication.
Nowadays, I include vitamin B6 in my Optimal Zinc supplement. That supplement can be helpful for neuroinflammation.
Why?
Because the zinc within the supplement can also lower neuroinflammation and systemic inflammation (105-109).
Several other ingredients in Optimal Zinc can help keep your neuroinflammation levels down, which can then improve your mental health.
17. Omega-3 Fatty Acids
The last few decades have seen enormous research on omega-3 fatty acids and health, including brain health.
Without a doubt, omega 3 fats are very beneficial for promoting optimal brain health (110-115).
These fats improve well-being, increase blood flow to the brain, counter neurodegeneration, and enhance learning and memory. As a result, brain disorders and cognitive decline can be reduced and prevented.
Omega-3 fats have these positive effects because they greatly reduce neuroinflammation (118-124).
The long-chain omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA is known to boost mood, and DHA helps maintain brain structure.
Under high stress, EPA and DHA counter excess brain inflammation, reduce cell death and help create new brain cells (124).
In Alzheimer’s disease, EPA and DHA lower brain inflammation (118).
These omega-3 fats also regulate microglia, and they have anti-inflammatory and neuroprotective effects through that mechanism (119-120).
As a result, omega-3 fatty acids also play a significant preventative role in many potential brain diseases, such as Alzheimer’s disease and depression (118, 121-122).
Fatty cold-water fish and shellfish are the best sources of high-quality omega-3 fatty acids (116; 117). This includes:
Wild salmon
Mackerel
Herring
Anchovies
Cod
Sardines
Mussels
Oysters
These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.
Algae are a decent source if you’re vegetarian or vegan.
18. Ginkgo Biloba
Ginkgo Biloba is a Chinese tree that has been used in traditional medicine as a natural remedy for thousands of years (152).
Studies show that Ginkgo Biloba has anti-inflammatory effects in the brain (153-157).
Ginkgo Biloba inhibits microglial activation and neuroinflammation (153).
By countering neuroinflammation, Ginkgo Biloba protects against mild chronic stress and depression (154).
The plant additionally works as an antioxidant (155).
Ginkgo Biloba can also protect the hypothalamus against damage and improve memory (156-157).
My Optimal Brain supplement contains Ginkgo Biloba, along with other premium ingredients that protect the brain and enhance cognition.
19. Ginseng
Ginseng is a root and natural remedy that has adaptogenic properties, meaning it reduces stress and normalizes bodily functions after stress (184; 185).
Ginseng has been shown to modulate neuroinflammation, act as an antioxidant, and protect neurons from damage (186).
Ginseng inhibits microglia activity, which means inflammation in the nervous system is less likely to spiral out of control (187).
As a result, ginseng may have benefits for health conditions interrelated with neuroinflammation, such as Alzheimer’s disease and stroke (188).
It’s also been shown to protect against the deterioration of cognitive function and promotes healthy memory (189).
Ginseng is one of my favourite herbal supplements for brain function and depression.
The best form of ginseng that I have personally benefited the most from is American Ginseng (Panax quinquefolius).
Years ago, I found that it improved my memory and cleared brain fog quite quickly. But I no longer need to take it.
20. N-Acetyl-Cysteine (NAC)
N-acetyl-cysteine (NAC) is a slightly altered version of the amino acid “cysteine” (195).
It’s also the precursor to glutathione, your body’s master antioxidant.
It has potent antioxidant effects.
But it also has anti-inflammatory effects and anti-neuroinflammatory properties (196; 197)
For instance, with alcohol poisoning, NAC has potent effects in preventing neurotoxicity and neuroinflammation (198).
The same is true for other highly stressful situations, such as chemotherapy for cancer (199).
NAC can also help prevent depression by lowering brain inflammation (200).
If you are interested in trying NAC, it is included in the Optimal Antiox supplement.
But make sure you read this previous article to learn how I used NAC to optimize my brain function and mental health.
21. Lithium Orotate
Lithium is a mineral and it’s been used for mental health promotion for decades (201, 202).
Lithium orotate can be taken as a supplement, and it crosses the blood-brain barrier and affects brain function and mental health (204).
In the nervous system, lithium is neuroprotective, lowers inflammation, promotes autophagy, acts as an antioxidant, and improves mitochondrial function (203).
As a result, lithium can help counter the development of neurodegenerative diseases (205).
You’ll want to take lithium orotate, and you’ll want to take a low dose. Lower dosages have fewer potential side effects (206).
If you take psychiatric medication, you may want to check out lithium orotate.
I used to take it. I don’t take it anymore because I don’t need it. But I remember it making me feel calm and stable.
22. Cannabinoids
Cannabis contains “cannabinoids”.
The psychoactive THC and relaxing CBD are two examples of such cannabinoids (217).
Your body has its own endocannabinoid system. The cannabinoids you consume interact with that system.
It turns out that cannabinoids have anti-neuroinflammatory effects.
CBD counters autoimmunity by lowering inflammation in the nervous system (218-219).
Other cannabinoids have anti-neuroinflammation effects as well (220-222).
For the best results, take a full-spectrum cannabinoid supplement that contains CBD but minimal THC.
Check out this article for other ways to support your endocannabinoid system.
23. Bacopa Monnieri
Bacopa monnier is another adaptogen with neuroprotective and anti-neuroinflammation effects (232-236).
This is likely why bacopa can aid memory and learning and reduce the risk for neurodegenerative diseases such as Alzheimer’s disease.
Other conditions of the central and peripheral nervous systems are positively affected by bacopa as well.
I like bacopa for lowering stress and anxiety, and I used it frequently in the past. So it’s a good option if you’re looking for something to reduce brain inflammation and relieve anxiety at the same time.
Bacopa also enhances attention and learning, and helps your body create new synapses in the brain.
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