How to Support Your Mitochondria for Better Brain Health

how-to-support-your-mitochondria-for-better-brain-health-mental-boost-increase-optimize-restore-repair-function-depression-fatigue-energy-foods-supplements-naturally-biogenesis

It’s becoming increasingly clear that chronic dysfunction of mitochondria is another underlying factor that contributes to poor brain function and mental illness. 

Mitochondria are unique structures within every cell of your body. You have trillions and trillions of them, making up approximately 10% of your total body weight. They are considered the “powerhouses of the cell,” generating most of the energy in your body by converting your nutrition into adenosine-5’- triphosphate (ATP). ATP is your body’s main source of cellular fuel. You are constantly using it, and your brain needs enough of it to work properly (106-107). 

Along with your gut bacteria, your mitochondria are critically important and need to be supported to overcome depression and anxiety, and reach optimal brain and mental health.

Mitochondria are especially abundant in your brain cells and involved in many important biological processes in the brain, including the regulation of free radicals and neurotransmitters. In fact, monoamine oxidase (MAO), the enzyme responsible for the metabolism of monoamine neurotransmitters, is localized within the outer mitochondrial membrane (91-93). 

So not surprisingly, numerous studies show that there is a correlation between impaired mitochondrial functioning in the brain and many psychiatric and neurodegenerative diseases, including bipolar disorder, major depressive disorder, multiple sclerosis, Parkinson’s disease, Alzheimer's disease, chronic fatigue syndrome, schizophrenia, psychosis, panic disorder, social anxiety, generalized anxiety and other stress-related diseases (82-90, 94-100, 102-104). 

Yes, you read that right. Every single one of those conditions has been linked to mitochondrial dysfunction. In fact, many researchers are convinced that mitochondrial dysfunction is involved in almost every chronic disease (108-110). 

Mitochondria dysfunction decreases ATP energy production and increases oxidative stress, which are commonly found in the brains of people suffering from brain and mental health disorders. Cognitive symptoms of mitochondrial dysfunction can also include impairments in attention, executive function and memory. Unfortunately, a number of psychiatric drugs damage the mitochondria and worsen dysfunction (105). 

But luckily, there are ways to halt and reverse mitochondrial decay.

Below are a number of strategies I’ve used over the years to support my mitochondria and you can use them to regain optimal brain and mental health.

Eat Nutrient-Dense, Whole Foods

Not surprisingly, eating lots of fresh, nutrient-dense whole foods is the most impactful action you can take to power your mitochondria. 

In order to thrive, your mitochondria need phytonutrients, antioxidants, healthy fats and proteins.

Dr. Terry Wahls, MD, clinical professor of medicine at the University of Iowa, is a leading expert on the relationship between nutrition and mitochondrial health.

She was diagnosed with multiple sclerosis (MS) more than a decade ago but reversed the neurodegenerative brain disease by repairing her mitochondria with an intensive nutritional strategy. She outlines how she recovered her health in her book The Wahls Protocol

Research on her protocol shows that patients witness a “significant improvement in fatigue” (67). 

She recommends eating six to nine cups of vegetables and fruits every day, including green veggies (kale, spinach), brightly colored vegetables (beets, carrots, peppers), and sulfur-rich veggies (broccoli, cauliflower).

My Free Grocery Shopping Guide for Optimal Brain Health also contains a bunch of foods that you should be eating on a regular basis for optimal mitochondrial health. 

Dr. Wahls also has a fascinating TED talk that you can watch below if you're interested in learning more. 

Avoid Certain Foods and Ingredients

Eating poor-quality foods can also wear down your mitochondria. 

how-to-support-your-mitochondria-for-better-brain-health-mental-boost-increase-optimize-restore-repair-function-depression-fatigue-energy-foods-supplements-naturally-biogenesis-processed-foods

Genetically, your mitochondria were not designed to deal with our current food environment and lifestyle habits. 

On top of this, your mitochondria are expected to perform proficiently for much longer, as our ancestors rarely lived to the age of 80.

That’s why you should avoid refined sugars, processed flours, industrial oils and trans fats. They can damage your mitochondria and prevent them from properly producing energy.

Dr. Wahls also recommends you avoid all gluten, dairy and soy products for optimal mitochondrial health. I feel much better avoiding them completely. 

Eat More Essential Fats

Healthy fats, including omega-3 fatty acids, help build and strengthen the membranes of your mitochondria. They’ve also been shown to improve mitochondrial functioning in brain (5-7). 

That’s why Dr. Wahls recommends eating organic grass-fed beef or wild-caught fish, such as salmon, every day. Avocados, nuts, seeds, coconut and olive oil are also rich in healthy fats. 

Supplementing with krill oil is another option. I’ve discussed the overwhelming benefits of krill oil before here

Exercise

Not surprisingly, exercise strengthens your mitochondria by increasing oxygen and blood flow and activating biochemical pathways that produce new mitochondria (8). 

Runners have more high-functioning mitochondria than non-runners, and strength training and high-intensity interval training also increase the number of mitochondria and improve the efficiency of your existing mitochondria (9, 10).

Many experts recommend exercise for brain health, and as I’ve mentioned before, it can also increase brain-derived neurotrophic factor (BDNF), your brain’s growth hormone

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Low-Level Laser Therapy (LLLT)

Low-level laser therapy (LLLT) is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them heal and function better. 

There is strong evidence to suggest that LLLT supports the mitochondria. 

Research shows that it reduces oxidative stress and increases the production of ATP energy in mitochondria (39, 40). 

These mitochondrial benefits have also been seen directly within the brain. Studies show that LLLT increases mitochondrial activity within brain cells, and this leads to beneficial effects in behaviour (41). 

On top of all this, LLLT treatment has been shown to increase the number of mitochondria and mitochondrial oxygen usage within the brain (42, 43).

Frankly, it’s ridiculous that this therapy is not more well-known and promoted by doctors.

But if you’ve read my blog for a while now, I’m sure you understand why.

You don’t have to wait for conventional medicine to catch up, and you can experiment with it yourself since it’s known to be very safe (44).

I use these two devices :

  • Platinum Therapy Lights Bio-450 (Combo Red/NIR) - This is a powerful all-one-device that shines 660 nm of red light and 850 nm of infrared light. I shine it on my forehead for 5-10 minutes every day or every other day. I also shine it on other parts of my head, and on my thyroid, thymus gland and gut. If you decide to get this device, you can use the coupon code OPTIMAL for a 5% discount.

  • Vielight 810 – This is an intranasal device with 810 nm of near infrared light that I use regularly. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125).

You can learn more about LLLT in this post

Infrared saunas are another excellent way to expose yourself to infrared light. Check out my post about the benefits here

And you should also limit your exposure to artificial blue light, as it can also wear down your mitochondria. You can learn more about the risks of too much blue light in this post

Resveratrol

Resveratrol is a beneficial antioxidant compound found in grapes and red wine. 

Not only does it increase BDNF levels, but it also activates the SIRT1 gene. This gene triggers a number of positive biochemical reactions that protect and improve the functioning of your mitochondria. Caloric restriction and intermittent fasting also trigger the SIRT1 gene (11, 12, 13).

In 2006, Harvard researchers found that resveratrol may increase lifespan by protecting the mitochondria (14).

That’s why I take this resveratrol on a regular basis and will continue to do so for the rest of my life.

Caloric Restriction and Intermittent Fasting

Restricting your calories is one the best actions you can take to improve mitochondrial function.

how-to-support-your-mitochondria-for-better-brain-health-mental-boost-increase-optimize-restore-repair-function-depression-fatigue-energy-foods-supplements-naturally-biogenesis-intermittent-fasting

Studies show that eating less food reduces the demand and damage on your mitochondria. 

But reducing calories is tough to do and absolutely no fun. 

That’s why I intermittent fast instead. 

Fasting activates your mitochondria and triggers autophagy, which is an intracellular process that essentially allows the mitochondria to clean themselves by removing unwanted and damaged debris, proteins and reactive oxygen species (1, 2, 4).

This process has been shown to reduce the risk of cancer, Parkinson’s disease and Alzheimer’s disease (3). 

Nicotinamide Adenine Dinucleotide (NADH)

NADH is a naturally-occurring compound found in the cells of all living organisms.

It plays a key role in the production of energy within the cell and is highly concentrated within your mitochondria (45). 

Depletion of NADH has been linked to a number of diseases, including depression, chronic fatigue syndrome, Alzheimer’s and Parkinson’s, and stabilized oral NADH has been shown to improve all of these conditions (46, 47, 48). 

Although I don’t take it anymore, I’ve witnessed a beneficial effect from supplementing with this NADH through Amazon

LLLT also increases NADH in your mitochondria. 

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Ketogenic Dieting

A ketogenic diet is a very low-carb diet. 

When you restrict carbohydrate-rich foods, your body enters ketosis, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose (36).

Ketones are an alternative source of energy for your brain cells and their mitochondria. 

When your mitochondria are dysfunctional, following a ketogenic diet can be an effective strategy to fuel the mitochondria. 

When mitochondria are fueled by ketones instead of glucose, their ability to produce ATP is enhanced and free-radical byproducts are reduced.
— Dr. Jong Rho, MD, Professor of Pediatrics and Clinical Neurology at the Alberta Children’s Hospital

Ketogenic diets may help treat many different brain and mental health diseases including Alzheimer’s, Parkinson’s, epilepsy and autism. 

Exogenous ketones can help you get into ketosis quickly.

I take Optimal Ketones, and it immediately increases my mental clarity (even when I'm eating carbohydrates). 

B Vitamins

All of the B vitamins play an essential role in maintaining mitochondrial function, and your mitochondria will be compromised if you have a deficiency of any B vitamin (37). 

Deficiency is more likely if you take certain medications

I take this B complex. It includes the bioactive forms of all of the B vitamins. 

Ribose

Ribose is a five carbon sugar created naturally by your body. Even though it’s a sugar, research suggests it does not raise blood sugar levels. Instead, your body stores it in the mitochondria (49, 50). 

Ribose is used by the mitochondria to produce ATP and if you don’t have enough, you’ll experience low energy (51). 

Chronic stress can deplete ribose, and certain conditions have been linked to chronic ribose deficiency, including depression and chronic fatigue syndrome. That’s why I recommend people supplement with ribose if they struggle with these disorders because it can help reduce mental and physical lethargy (52, 53).

I don’t take it every day, but I do cycle this ribose with other mitochondrial enhancers. 

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is an antioxidant molecule found in every cell of your body. It’s particularly concentrated in the mitochondria, playing a key role in the production of energy and protecting the mitochondria from oxidative damage. 

Without CoQ10, your body cannot synthesize ATP because CoQ10 is an essential component of the mitochondrial electron transport chain.

Many doctors are unaware that CoQ10 is an excellent treatment for many brain health issues, including depression, chronic fatigue, and Alzheimer’s disease. 

Low levels of CoQ10 can cause brain fog, mental fatigue, difficulty concentrating, memory lapses, depression and irritability (68-70). 

Researchers have found that CoQ10 levels are significantly lower in the depressed patients (71). 

Unfortunately, chronic oxidative stress and medications can further deplete CoQ10

But supplementing with CoQ10 can increase your mitochondrial energy production and reduce symptoms of depression and chronic fatigue (71). 

I took this CoQ10 supplement after coming off psychiatric medication

Ubiquinol is a lipid-soluble form of CoQ10. I haven’t taken it but it is the most active form of CoQ10. 

If you decide to supplement with CoQ10, you should take it with a healthy fat source such as coconut oil to increase absorption because it is fat soluble. 

Food sources with high natural concentrations of CoQ10 include organic red palm oil and grass-fed beef heart (72, 73). 

Pyrroloquinoline quinone (PQQ)

Pyrroloquinoline quinone (PQQ) is a vitamin-like enzyme and potent antioxidant found in plant foods with a wide range of brain health and mitochondrial benefits.

It’s been shown to preserve and enhance memory, attention, and cognition by protecting the mitochondria from oxidative damage and promoting the growth of new mitochondria in the brain (56-59). 

Since it helps grow new mitochondria, it may help you if you suffer from depression, since fewer mitochondria have been found in people with depression (63). 

Reactive nitrogen species (RNS) and reactive oxygen species (ROS) cause severe stress on brain cells and mitochondria, and PQQ has also been shown to suppress RNS and ROS (60-62). 

Researchers have found that supplemental PQQ can be neuroprotective by increasing mitochondrial activity levels (64-66). 

I recommend taking 10-20 mg each day along with CoQ10, as they are synergistic. Taking them together leads to further improvements in cognitive function (57).

You can get it here

It's also included in this supplement

Check out the “Neuroprotective” section of the PQQ Wikipedia page for more information on the brain health benefits of this compound. 

Magnesium

Magnesium is a vital mineral within your body, and the mitochondria are considered magnesium “storage units” because they hold onto a lot of your body’s magnesium. 

Magnesium protects the mitochondria and plays a role in the production and transfer of ATP within the mitochondria. And research shows that if you have a deficiency in magnesium, your brain cells will have fewer mitochondria, and they will be less healthy (54, 55). 

This is just another reason to supplement with at least 200 mg of magnesium every day. It’s one of the most important nutrients for optimal brain health. I take this one through Amazon

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Acetyl-Carnitine (ALCAR) and Alpha Lipoic Acid

Acetyl-Carnitine (ALCAR) is an acetylated form of the amino acid carnitine.

Carnitine is an amino acid that improves mitochondrial activity and plays an important role in energy production by transporting fatty acids directly into the mitochondria of your brain cells. It is required to produce ATP and deficiencies are associated with reduced mitochondrial function in the brain (74). 

Supplementing with ALCAR makes it easier for fatty acids to cross your blood-brain barrier and nourish the mitochondria within your brain. This can improve your mood, memory and energy levels.

Several studies show that ALCAR eases depressive symptoms and improve quality of life in patients with chronic depression (75-78). 

how-to-support-your-mitochondria-for-better-brain-health-mental-boost-increase-optimize-restore-repair-function-depression-fatigue-energy-foods-supplements-naturally-biogenesis-alcar-rla

And individuals with autism often have reduced levels of carnitine within their brain (79). 

ALCAR is included in the Optimal Brain supplement

ALCAR is also synergistic with Alpha Lipoic Acid (ALA), meaning that when you take them together, they are more effective at supporting the mitochondria in your brain.

ALA is a mitochondrial enzyme and antioxidant. It is fat soluble and can easily cross your blood-brain barrier.

It’s been shown to improve cognition by reducing oxidative stress, and protecting existing mitochondria and creating new mitochondria in the brain (80, 101).

Other helpful nutrients that support your mitochondria and provide raw materials for them to produce ATP:

Conclusion

how-to-support-your-mitochondria-for-better-brain-health-mental-boost-increase-optimize-restore-repair-function-depression-fatigue-energy-foods-supplements-naturally-biogenesis

Paying attention to your mitochondria is crucial for optimal brain and mental health, and luckily there are a number of dietary and lifestyle habits that can protect and support mitochondrial function.

The following steps will ensure your body and brain have healthier and more abundant mitochondria: 

Over time, if you follow these strategies, you can improve your mitochondrial health and naturally restore your mood and energy levels.

Please share this post with one of your friends or family members who you think might benefit from protecting and supporting their mitochondria, because it really is an underappreciated and unknown aspect of optimal brain and mental health. 

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

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Live Optimally,

Jordan Fallis

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Medically reviewed by Dr. Terry Wahls, MD

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21 Proven Ways to Increase Brain Blood Flow

Without a doubt, healthy blood flow is absolutely essential for optimal brain function and mental health.

Brain blood flow, or cerebral blood flow, refers to the blood supply that reaches your brain during a given period of time. 

Your brain needs almost 20% of the blood supply provided by each heartbeat.

A steady flow of blood brings oxygen, glucose and nutrients to the brain, and carries carbon dioxide, lactic acid, and other metabolic waste products away from the brain.

But when blood flow to the brain is hindered, cognitive problems can arise.

Poor brain blood flow and circulation are linked to a number of brain and mental illnesses, including:

Increasing blood flow to the brain might be an effective therapeutic approach to prevent or treat Alzheimer’s.
— Dr. Robert Vassar

Some of the major causes of poor brain blood flow include abnormal blood pressure, poor circulation, low thyroid, infections, and stress (126-130). 

Besides addressing these major causes, there are a number of ways to directly increase the amount of oxygen-rich blood that flows to your brain.

Researchers use neuroimaging techniques such as functional magnetic resonance imaging (fMRI) and positron emission tomography (PET) to measure cerebral blood flow.

And they have found that the following 21 methods increase brain blood flow and circulation in humans. 

After suffering multiple concussions, I had severe depression and brain fog, and had no choice but to focus on optimizing brain blood flow and circulation.

A lot of these methods have been significantly helpful to me.

If you want to naturally increase blood flow to your brain, continue reading to learn more.

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen

1. Exercise

Exercise is one of the best and most accessible ways to increase brain blood flow and circulation. 

Research shows that moderate exercise increases blood flow to the brain by as much as 15% (1). 

And you don’t even need to work out intensely to increase blood flow to your brain.

Simply walking for 30 minutes at a brisk pace, three or four times each week, is good enough to get more blood and oxygen to your brain and reap the benefits (2). 

In fact, the foot’s impact on the ground while walking sends pressure waves through the arteries, which sends more blood and oxygen to the brain (3). 

There are many studies that suggest that exercise improves brain function in older adults, but we don’t know exactly why the brain improves. Our study indicates it might be tied to an improvement in the supply of blood flow to the brain.
— Dr. Rong Zhang

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 brain health experts and it’s often their number one piece of advice for optimal brain health.

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

2. Cold Exposure

Exposing yourself to cold can also help you get more blood flowing to your brain. 

Research shows that putting your hand in ice water for one minute can significantly increase the speed of blood flow to the brain (6-8). 

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen

Researchers have also found that cooling the skin during upright tilting maintains the speed of blood flow to the brain (5). 

Animal studies also show that cold exposure significantly increases cerebral blood flow (4). 

I take a cold shower every day, and often go outside with minimal clothing in the winter to increase my brain blood flow and circulation. 

You don’t have to do that right away though.

You can start out by finishing your next shower with at least 30 seconds of cold water.

See how you feel, and then work your way up to longer.

It can be a bit painful, but you get used to it and the beneficial effects are worth it.

Another way to ease yourself into it is by sticking your face, hand or foot in ice cold water.

Cold exposure also stimulates the vagus nerve and supports the endocannabinoid system

3. Sunlight

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen

Research also shows that light stimulates brain blood flow and circulation.

Positron emission technology (PET) measures blood flow to specific areas of the brain.

In one study, researchers used PET scans to monitor cerebral blood flow in patients with season affective disorder (SAD) – before and after light therapy

Before light therapy, the scans show that patients had reduced blood flow to the cerebral cortex, the “executive” part of the brain.

But after just a few days of light therapy, this part of the brain started to light up, indicating greater activity and increased blood flow (9).

And this doesn’t just happen in depressed individuals.

Another study found that 10 minutes of light exposure can increase brain blood flow in healthy people (10). 

Light therapy even increases brain blood flow in pre-term infants (11). 

I personally get sunlight every day during the spring and summer months to support my brain health. It’s a simple way for me to increase blood flow to the brain every day.

Researchers have also found a positive correlation between Vitamin D levels and brain blood flow (94).

So I use this Vitamin D lamp during the winter months when there isn't enough sun.

4. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used for thousands of years to treat a number of health problems.

Today, it’s one of the most popular herbal supplements in the world.

Doctors even prescribe it in Germany!

It’s most commonly used to improve brain health.

Researchers have found that it increases cognitive function, and improves memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease (15). 

It has these positive effects mainly by significantly increasing blood flow to the brain and increasing blood circulation in the brain (12-14). 

Gingko biloba is included in the Optimal Brain supplement

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5. Low-Level Laser Therapy (LLLT)

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses red and infrared light to support brain function.

The treatment involved either low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light.

This red and infrared light is applied to the brain, and it stimulates brain cells, helping them helping them function better.

Most doctors are clueless about LLLT; but not every doctor. 

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen

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

One way LLLT can help the brain is by increasing brain blood flow and circulation. 

One study found that applying near infrared light to the forehead can help treat depression and anxiety without side effects by increasing frontal regional cerebral blood flow (49).

Another study showed improvement in brain blood flow in healthy elderly women (50). 

Animal research has also found that light can be used to locally increase brain blood circulation (93). 

I previously wrote about my experience with low-level laser therapy here.

I use the Platinum LED Bio-450 (Combo Red/NIR) and shine the red and infrared light directly on my forehead. It’s a simple way for me to quickly and naturally increase blood flow to the brain. If you decide to buy and try this device yourself, you can use the coupon code OPTIMAL for a 5% discount.

I also use the Vielight 810, which is an intranasal device with 810 nm of near infrared light. If you decide to buy and try this device yourself, you can use the coupon code JORDANFALLIS for a 10% discount.

LLLT can also support thyroid function and mitochondria function and help with brain fog

6. Vinpocetine

Vinpocetine is a compound from the Periwinkle plant. 

It’s commonly used in Europe to treat cognitive decline, memory impairments, stroke recovery, and epilepsy.

Researchers have found that it increases brain blood flow in both healthy people and stroke victims.

The increase in brain blood flow leads to increased brain oxygen levels and energy production, reduced brain inflammation and improved reaction time (16-25). 

I took this vinpocetine supplement after my last concussion to increase blood flow to the brain and speed up my recovery. 

7. Meditation

Meditation is my favourite relaxation technique and it's linked to increased blood flow in the brain.

In one study, 14 people with memory problems followed a simple 8-week meditation program, and researchers found a significant increase in blood flow to the prefrontal cortex (31). 

Logical memory and verbal fluency also improved after training (31). 

Another study showed that just five days of meditation (30 minutes each day) significantly enhanced brain blood flow (32). 

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. That way, you know how well you are meditating. It makes meditating much more enjoyable.

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

8. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound.

Many people know that it’s found in grapes, red wine, raspberries and dark chocolate.

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen

Resveratrol is known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol can increase BDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

But it can also quickly help you get more blood and oxygen flowing to your brain. 

In one study, after taking either 250 or 500 milligrams of resveratrol, study participants experienced a dose-dependent increase in brain blood flow (26). 

Even just 75 mg has been shown to increase brain circulation and cognition (27, 29). 

And a new study published just this year found that chronic resveratrol supplementation increases brain blood circulation in post-menopausal women, improving their cognition and mood (28, 30). 

I take this resveratrol supplement to support the long-term health of my brain. It’s good to know it naturally increase blood flow in the brain as well. You can get the resveratrol I take here or here

9. Dark Chocolate

Most people love chocolate, and your brain loves it too. 

Dark chocolate contains cocoa, which is known to improve blood flow. 

It's one of my favourite foods. 

Research suggests that the flavonoids found in cocoa beans increase blood flow to key areas of the brain for two to three hours after eating them. And this leads to an improvement in cognitive performance and general alertness (33, 35). 

Certain food components like cocoa flavanols may be beneficial in increasing brain blood flow and enhancing brain function among older adults or for others in situations where they may be cognitively impaired, such as fatigue or sleep deprivation.
— Dr. Ian A. Macdonald, PhD, from the University of Nottingham Medical School in the United Kingdom

One study found that flavanol-rich cocoa significant increases the speed of brain blood flow in healthy elderly people (34). 

Another study showed that drinking two cups of hot chocolate a day for 30 days was linked to improved blood flow to the brain and better memory (36). 

Dark chocolate also increases BDNF and reduces cortisol.

It’s important to choose a type of dark chocolate that is at least 70 percent cocoa.

Here is one of my favourite high-quality dark chocolates

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10. Omega-3 Fatty Acids

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

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

Making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system.

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

But they also naturally increase brain blood flow and circulation. 

Research shows that higher omega-3 levels are significantly correlated with higher regional cerebral blood flow (37). 

This is very important research because it shows a correlation between lower omega-3 fatty acid levels and reduced brain blood flow to regions important for learning, memory, depression and dementia.
— Dr. Daniel G. Amen, MD, Amen Clinics

And one study found that omega-3 supplementation, in comparison with placebo, significantly increases brain blood flow (38). 

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

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

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

I take this krill oil supplement. I feel slightly depressed when I stop taking it. I actually notice the difference.

11. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase brain blood flow and circulation.

In a randomized controlled trial, 17 post-stroke patients did acupuncture or sham acupuncture for 20 minutes.

The researchers found that the speed of blood flow to both hemispheres of the brain significantly increased during and after acupuncture treatment (39, 42). 

Research has also shown that acupuncture can significantly improve cerebral blood flow and circulation in animals (40-41, 43). 

I’m a really big fan of auricular acupuncture, which is when the needles are inserted into ear.

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

I’d recommend trying to find a acupuncturist in your area who provides ear acupuncture.

Ear acupuncture really helped me the first time I weened off antidepressants. I was surprised.

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

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

Acupuncture also stimulates the vagus nerve

12. Chewing Gum

Research reveals that chewing increases brain blood flow (44). 

As a result, chewing can improve cognitive performance and brain function, including working and spatial memory, and increases the level of arousal and alertness during a cognitive task (45). 

If you chew gum, make sure it’s aspartame-free, like this one.

Chewing gum also reduces cortisol

13. Acetyl-L-Carnitine (ALCAR) 

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. 

It’s known to help reverse neurological decline by increasing levels of acetylcholine in the brain.

It’s often used as a brain booster by people of all ages because it support brain cells and increases alertness.

It’s also been shown to be very effective at alleviating chronic fatigue and improving mood by supporting mitochondrial function.

Considering it does all this, it’s not surprising that researchers found that it can enhance brain blood flow in people who have had a stroke (46-47). 

I personally find ALCAR improves my mental energy and enhances my cognitive function.

ALCAR is included in the Optimal Brain supplement

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14. Nitrates

Nitrates are both naturally-occurring compounds found in soil and plants.

High levels of nitrates are found in foods such as beets, celery, cabbage, spinach, and other leafy green vegetables.

Research shows that a nitrate-rich diet can increase blood flow to the frontal lobe of the brain, improving cognitive function and protecting against cognitive decline (51-52). 

Beet juice is a particularly rich source of nitrates, and studies have found that it can help widen blood vessels and increase oxygen and blood flow to the brain (53-54, 56). 

A double-blind, placebo-controlled trial even found that beet juice can improve cognitive performance by increasing brain blood flow (55). 

There have been several very high-profile studies showing that drinking beet juice can lower blood pressure, but we wanted to show that drinking beet juice also increases perfusion, or blood flow, to the brain. There are areas in the brain that become poorly perfused as you age, and that’s believed to be associated with dementia and poor cognition.
— Dr. Daniel Kim-Shapiro, PhD

I don’t really enjoy the taste, but every so often I do drink beet juice during cognitively-demanding tasks. 

Here is a good organic beet juice

15. Drink Less Coffee (Or Take Theanine)

Coffee is generally excellent for brain health. There is a lot of research showing it is very healthy and can be protective against dementia.

However, studies also show that if you want to get more blood flowing to your brain and within you brain, you’re better off avoiding or limiting caffeine

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen

Researchers have found that caffeine significantly reduces brain blood flow by 20 to 30% depending on the study and dosage (74-77). 

The good news is that taking the amino acid theanine can reduce the negative brain blood flow effects of caffeine (78-79). 

That’s why I take this theanine supplement with my morning coffee

I also sometimes take breaks from drinking coffee to normalize brain blood flow and circulation. 

Taking the herb rhodiola can make quitting caffeine much easier because it helps reduce withdrawal symptoms.

Lastly, you could also try supplementing with the whole coffee fruit, instead of drinking coffee.

The coffee bean is usually separated from the coffee fruit for roasting. When this happens, the surrounding coffee fruit is then thrown away. 

That’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

In fact, scientists have discovered that ingesting coffee fruit concentrate significantly increases brain function. 

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

16. Piracetam

Piracetam is a “nootropic”, which means it’s a supplement that enhances cognition.

It provides a mild boost in brain function, and it’s regularly used in Europe, Asia and South America to treat cognitive impairment. 

A meta-analysis found that piracetam improves general cognition when supplemented by people in a state of cognitive decline (84). 

Research also shows that it can increase brain blood flow in humans and animals (85-91). 

Here is a good piracetam supplement. I used to take it every day but I don’t need it at all anymore.

Phenylpiracetam is an advanced version of piracetam and I found it to be even better because it improves mood and reduces anxiety. It’s also been shown to reverse the depressant effects of benzodiazepines (81-83).

You can get it here

Both piracetam and phenylpiracetam work best if you take them with a source of choline, such as CDP-Choline and Alpha GPC (80). 

17. Ketogenic Dieting

A ketogenic diet is a very low-carbohydrate diet.

To follow it correctly, you need to eat less than 50 grams of carbohydrates per day.

This means you need to avoid all carbohydrate-rich foods, including grains, sugar, and even potatoes, legumes and fruit.

When you restrict carbs this much, your body enters ketosis, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

Researchers have found that ketones are a therapeutic option in traumatic brain injury because they can increase brain blood flow by 39% (100). 

Studies have also shown that ketones increase cerebral blood flow by 65% in animals (103-104). 

And caloric restriction also increases ketones, which preserves cerebral blood flow in aging rats (102). 

I follow a ketogenic diet every so often, but not for long stretches of time due to resulting hormone problems.

I do take Optimal Ketones every day, which are exogenous ketones that get your body into a state of ketosis very quickly. They immediately increase my mental clarity, without having to restrict carbs.

Ketones can also support mitochondria health, promote the regeneration of myelin, and increase the growth of new brain cells

18. Citicoline

Citicoline (also known as CDP-Choline) is one of the most bioavailable forms of choline.

You need to get choline from food, but most people do not get enough because very few foods in the Western diet contain it.

That’s why supplementation is often necessary.

Citicoline is a supplemental form of choline that has anti-inflammatory and neuroprotective effects.

It enhances the synthesis of acetylcholine and dopamine (two neurotransmitters that are critical for optimal brain function) and increases the number of acetylcholine and dopamine receptors in your brain (105-110). 

It’s also been shown to improve cognitive function by increasing the rate of brain blood flow (114-116). 

A double-blind placebo-controlled study concluded that Citicoline improves cognitive performance in patients with Alzheimer’s disease by increasing brain blood flow (113). 

Citicoline significantly improves my focus and mental energy. It's included in the Optimal Brain supplement

You can also find some choline in foods such as beef liver and egg yolks, but the effects of Citicoline are much more noticeable and immediate because it quickly passes the blood-brain barrier and supports your brain.  

Citicoline also promote the regeneration of myelin, support the blood-brain barrier, and help reverse brain damage.

19. Blueberry Juice

Drinking blueberry juice improves cognitive function in the elderly, according to research published this year (123-125). 

One way it improved brain health was by increasing oxygen levels and increasing blood flow to the brain.

The participants had improvements in working memory while doing cognitive testing.

In this study we have shown that with just 12 weeks of consuming 30ml of concentrated blueberry juice every day, brain blood flow, brain activation and some aspects of working memory were improved in this group of healthy older adults.
— Dr. Joanna Bowtell

The amount of juice in the study was equivalent to 230g of blueberries.

The researchers believe that the flavonoids in blueberries were responsible for the positive effects.  

 

20. Pyrroloquinoline Quinone (PQQ)

Pyrroloquinoline quinone (PQQ) is a vitamin-like enzyme and potent antioxidant found in plant foods that can improve cognitive function.

Researchers have found that supplementing with PQQ can increase blood flow to the prefrontal cortex (117-118). 

One study found that PQQ can prevent the reduction of brain function in elderly people, especially in attention and working memory, by increasing brain blood flow (119). 

I cycle this BioPQQ supplement with my other mitochondrial-support supplements

21. Intranasal Insulin

Insulin is one of the hormones that significantly affects brain function.

It's been shown to pass the blood-brain barrier and act on insulin receptors directly within the brain.

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen

In a new therapeutic approach, commercially-available insulin (Novalin R) is prepared and added to nasal spray bottles - like these ones - and sprayed and inhaled through the nose to support brain and mental health.

Intranasal insulin has been reported to significantly enhance memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing brain blood flow and circulation.

Research shows that intranasal insulin increases regional cerebral blood flow in the insular cortex (120, 122). 

And in a randomized, double-blinded, placebo-controlled, intranasal insulin improved brain blood flow in older adults (121).  

If you’re interested in learning more, I previously wrote a full article about intranasal insulin.

22. BONUS: Other Promising Nutrients and Herbs

Researchers have found that the following compounds can increase cerebral blood flow in animals, but I couldn’t find any research showing that it will do the same in humans. However, they are worth experimenting with as many of them have supported my brain and mental health over the years.

21-proven-ways-to-increase-blood-flow-to-the-brain-get-more-circulation-problems-poor-symptoms-foods-head-supply-cerebral-in-frontal-lobe-low-head-diseases-exercise-disorders-through-improve-treatment-home-remedies-how-best-function-herbs-naturally-study-help-oxygen
 

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

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Live Optimally,

Jordan Fallis

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Medically reviewed by Dr. Robert Blake Gibb, MD

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