The 9 Most Promising Psychobiotics for Anxiety

I used to walk around ruminating, struggling with inner turmoil and nervousness all the time. 

It never went away.

It was impossible to shake. 

It wore me down and ruined the quality of my life. 

There’s no doubt that fear and vigilance are helpful when you’re faced with an actual threat. 

But an unnecessarily high state of worry and arousal when there is nothing threatening you? That's a nightmare. 

It doesn’t have to be that way though. 

If you have chronic anxiety, there are ways to manage and reverse it, like I have.

And psychobiotics are one way to do that.

Psychobiotics are probiotics and prebiotics that can improve your mental health by changing the mixture of bacteria in your gut (46-47). 

It is estimated that 100 trillion bacteria, and 500 to 1,000 species of bacteria, live in the human gut. These gut bacteria, collectively known as the gut microbiome, help with digestion. But an increasing amount of research suggests that they also communicate with your brain through the microbiome-gut-brain axis, affecting your thoughts, feelings and behaviour (48-49). 

Gut is playing chess with Brain. Gut says “Gutsy move for a brain…”.

A dysfunctional gut microbiome has been linked to a number of mental health problems and psychiatric conditions, including anxiety.

In fact, anxiety and gut health are very tightly linked. 

Research shows that people who have digestive disorders are more likely to have anxiety, and those with anxiety have higher rates of gastrointestinal disease (50-52).

And studies show that when digestive disorders improve, anxiety improves as well (53). 

Unfortunately, a lot of people have poor gut health today because of the widespread use of antibiotics, medications, herbicides, stress, infections, poor diet, etc. 

But don’t worry. You can improve your gut health and anxiety at the same time with the use of psychobiotics. 

Studies show that psychobiotics can improve anxiety by (54-55):

Here are the nine best psychobiotics that have been shown in human and animal studies to decrease stress and help treat anxiety disorders. 

They are truly the best probiotics for anxiety.

The word psychobiotic.

1. Lactobacillus rhamnosus

Lactobacillus rhamnosus is a bacterium found in the human gut. It is one of the most popular probiotic species found in supplements.

Preliminary research suggests that supplementing with lactobacillus rhamnosus can lower anxiety in humans (3). 

GABA is the main inhibitory and relaxing neurotransmitter in the central nervous system, and studies suggest that lactobacillus rhamnosus may reduce anxiety by changing the expression of GABA receptors (1-2, 4). 

In one study, researchers gave lactobacillus rhamnosus to mice, and it reduced their anxiety-like behaviours. But when researchers removed part of their vagus nerve, lactobacillus rhamnosus did not reduce their anxiety, suggesting that psychobiotics communicate with the brain and improve mental health through the vagus nerve (1-2). 

The mice [given lactobacillus rhamnosus] were more chilled out.
— Dr. John Cryan, researcher and pharmacologist with the Alimentary Pharmabiotic Center at University College Cork, Ireland

Other studies have found that lactobacillus rhamnosus decreases stress-induced anxiety-like behaviour, and researchers have concluded that it can protect against anxiety (5, 7). 

Lactobacillus rhamnosus has also been shown to reduce obsessive-compulsive disorder (OCD)-like behaviour in mice. In fact, researchers found it was just as effective as fluoxetine, an SSRI antidepressant commonly used to treat OCD (6). 

So if you struggle with OCD or obsessive-compulsive tendencies, it’s worth trying this psychobiotic.

Lactobacillus rhamnosus can be found in some yogurt and dairy products, such as fermented and unpasteurized milk and semi-hard cheese. But I typically don’t recommend eating these foods unless you’re sure you can tolerate them.

2. Bifidobacterium longum

Bifidobacterium longum is another bacterium present in the human gut. It is often added to food as it can help prevent the growth of pathogenic organisms.

I previously wrote about how it’s been proven to help treat depression.

Bacteria. Bacteria can affect the mind through the gut-brain axis.

But it can also reduce anxiety. 

Researchers have concluded that bifidobacterium longum can reduce cortisol and alleviate psychological distress in humans (including obsessions, compulsions, paranoia, anxiety) (28-30). 

Lots of animal research also shows that bifidobacterium longum can significantly reduce anxiety-like behaviour (31-34). 

One study found that a chronic infection in mice increased inflammation and caused anxiety-like behaviour, but bifidobacterium longum reduced anxiety and normalized behaviour (35-36). 

Researchers have even figured out that it works by acting through the vagus nerve (27). 

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3. Lactobacillus plantarum

Lactobacillus plantarum is another probiotic species that can reduce anxiety. 

In one study, researchers gave lactobacillus plantarum to patients with irritable bowel syndrome and it significantly reduced their anxiety and improved their quality of life (8). 

Animal studies also show that lactobacillus plantarum can cause positive changes in emotional behaviours and significantly reduce anxiety-like behaviours. It does this by increasing dopamine and serotonin, lowering stress hormone levels, and reducing inflammation (9-11). 

As a result, researchers have concluded that lactobacillus plantarum has psychotropic properties without physical side effects, and has great potential for treating neuropsychiatric disorders, including anxiety (9-11). 

Lactobacillus plantarum is also commonly found in many fermented vegetables including sauerkraut, pickles, brined olives, kimchi.

4. Lactobacillus helveticus

Lactobacillus helveticus is a probiotic strain that has been shown to reduce cortisol and have anti-anxiety effects in humans (37, 39, 44).

One study found that it can even reduce paranoid and obsessive-compulsive thoughts (38). 

Blue bacteria. Bacteria can influence our anxiety levels.

Animal research shows that a Western-style diet can negatively change the gut microbiome, increase brain inflammation, and contribute to anxiety. But lactobacillus helveticus can protect against this, reducing both neuroinflammation and anxiety (40-42).

One study even found that lactobacillus helveticus works better than citalopram, a common SSRI antidepressant, at reducing anxiety-like behaviour in rats. It also reduced their stress hormone levels and increased their serotonin levels (43). 

Lactobacillus helveticus is also commonly found in American Swiss cheese and Emmental cheese, and sometimes other cheeses, such as Cheddar, Parmesan, Romano, provolone, and mozzarella.

I’m very sensitive to dairy so I can’t eat cheese regularly. But if you’re not and can tolerate them, you could try adding some of these cheeses into your diet. 

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5. Lactobacillus reuteri

Lactobacillus reuteri is a bacterium with anti-inflammatory effects that scientists first discovered in the 1980s. 

It is usually found in the human gut. However, not all humans have it, and some people simply have very low levels of it. Therefore, you may need to supplement with it to introduce and maintain high levels of it.

Research shows that Lactobacillus reuteri can reduce anxiety-like behaviours in animals by reducing stress hormone levels and altering the expression of GABA receptors (13-14).

And one study found that the absence of lactobacillus reuteri causes social deficits in animals.

We found that treatment with this single bacterial strain was able to rescue their social behavior.
— Shelly Buffington, neuroscience researcher at Baylor College of Medicine

By adding it back in to the guts of the animals, the researchers were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans (15-16). 

Therefore, lactobacillus reuteri is definitely the psychobiotic strain worth trying if you struggle with social anxiety or symptoms of autism.

It's also found in breast milk, and some meat and dairy products.

6. Lactobacillus casei

Lactobacillus casei is another bacterium found in the human gut. It has antioxidant and anti-inflammatory effects.

In one double-blind, placebo-controlled trial, patients with chronic fatigue syndrome and digestive problems took Lactobacillus casei as a daily supplement for two months. At the end of the study, they had a significant decrease in their anxiety symptoms (17-19). 

So this is a good psychobiotic to try if you struggle with a mixture of fatigue, digestive problems and anxiety.

Lactobacillus casei is the dominant species in naturally fermented Sicilian green olives, and can also be found in other fermented vegetables and dairy products. 

7. Lactobacillus fermentum

Lactobacillus fermentum is another species that is part of the human microbiome and commonly found in fermented vegetables.

It hasn’t been studied as much as other lactobacillus probiotic species.

Bacteria. Psychobiotics are bacteria that affect our psychological state of mind.

But there still is some evidence that is may be able to help treat anxiety, especially if you have a long history of antibiotic treatment. 

Research shows that antibiotics can trigger anxiety in animals by disturbing the microbiome.

But by giving animals lactobacillus fermentum, researchers can reduce the inflammation and reverse the psychological problems brought on by antibiotics, including anxiety-like behaviour (12).

So if you’ve taken a lot of antibiotics over the years, or noticed that your anxiety got worse after taking a course of antibiotics, taking a psychobiotic supplement with lactobacillus fermentum is worth a try. 

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8. Bifidobacterium breve

Bifidobacterium breve is a beneficial bacterium found in human breast milk and the human gut. The amount in your gut declines as you get older (20). 

Research shows that bifidobacterium breve can reduce anxiety-like behaviour in animals (21). 

Anxious animals also perform better on cognitive tests after being given it (22). 

This makes bifidobacterium breve a great psychobiotic option if your anxiety impairs your cognition and interferes with your ability to complete tasks. 

Bifidobacterium breve can be found naturally in some fermented foods.

9. Galacto-oligosaccharides

Not all psychobiotics are simply probiotics.

Psychobiotics can also include “prebiotics,” which are non-digestible soluble fibres that stimulate the growth of good gut bacteria, and therefore improve mental health and reduce anxiety.

Galacto-oligosaccharides (GOS) are a type of prebiotic that have been shown to do just that. 

Picture of intestines. Our intestinal health can significantly affect our mental health.

In one study, GOS significantly decreased the secretion of cortisol, and participants paid more attention to positive information rather than negative information (23).

People who are anxious tend to have high levels of cortisol and often get caught up in negative thinking. So this study suggests that GOS has anti-anxiety effects. 

Other research has demonstrated that people with irritable bowel syndrome (IBS) often have anxiety because of the lack of microbial diversity in their gut. However, when IBS sufferers supplement with a prebiotic mixture containing GOS, it significantly reduces their anxiety and improves the quality of their life (24-26). 

You can get GOS here.

What Psychobiotic Should You Take?

Ideally, you should buy and try one probiotic strain at a time to figure out how you respond to each one.

That's what I did over the span of several years. 

I would buy and try one probiotic species and strain, take it for at least one month, and then monitor how I felt during that time.

Sometimes I would stop taking it if I felt worse.

I was my own guinea pig and tested and experimented with so many different probiotic supplements to find the ones that helped. 

I usually recommend people follow the same process because many people like myself often experience a bad reaction to one strain, but a good reaction to another. 

But I understand doing that can be time-consuming and tedious. Plus, clinical studies often demonstrate that probiotic mixtures with multiple strains are better at improving the diversity of gut bacteria than single strains (45). 

So, to make it easier for you, I’ve now created my own psychobiotic supplement, called Optimal Biotics.

I created it because I want to give my clients and readers the very best psychobiotic supplement so that they can experience superior results.

I have found that many psychobiotic supplements on the market fall short and even cause side effects.

But Optimal Biotics doesn't, and it contains the 8 most well-researched and beneficial probiotic strains for your mental health.

I also recommend adding fermented foods into your diet and see how that goes. Fermented foods contain many strains of bacteria that have not been documented in the scientific literature.  That said, the downside is that the bacteria in fermented foods will vary depending on the batch, and there is sometimes the risk of them containing pathogenic bacteria.

Here are some other steps you can take to increase the good bacteria in your gut. 

And this anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety while you work to improve your gut health. You can use the coupon code FIVE$45496275 for a 5% discount.

Conclusion

The microbiome and psychobiotics are at the cutting-edge of neuroscience and mental health research and treatment. It hasn’t been that long since researchers first discovered that there is a gut-brain connection. 

Cartoon image of bacteria and psychobiotics.

When I first found out about it several years ago, I started consuming psychobiotics, and they have definitely helped me recover from chronic anxiety. 

But it’s important to point out that psychobiotics alone were never enough.

I also had to make changes to my diet, take key supplements, improve thyroid health, and overcome trauma. There really is no quick fix or magic bullet. 

Yet for some people, psychobiotics can be life changing, especially if you have digestive issues alongside your anxiety and worry. 

Overall, I think they are absolutely worth a try. 

I hope this article helps you, and please share it with anyone you think might benefit from it. 

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Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370913/

(2) https://www.ncbi.nlm.nih.gov/pubmed/21876150/

(3) https://www.ncbi.nlm.nih.gov/pubmed/25879690

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934620/

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225647/

(6) http://www.ncbi.nlm.nih.gov/pubmed/24257436

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4200314/

(8) https://www.ncbi.nlm.nih.gov/pubmed/25024629

(9) http://www.ncbi.nlm.nih.gov/pubmed/26620542

(10) http://www.ncbi.nlm.nih.gov/pubmed/26522841

(11) https://www.sciencedaily.com/releases/2016/11/161121160038.htm

(12) http://www.ncbi.nlm.nih.gov/pubmed/25869281

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3754198/

(14) http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2982.2010.01664.x/full#b28

(15) https://www.sciencedaily.com/releases/2016/06/160616140723.htm

(16) http://www.cell.com/cell/fulltext/S0092-8674(16)30730-9

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664325/

(18) https://gutpathogens.biomedcentral.com/articles/10.1186/1757-4749-1-6

(19) http://www.ncbi.nlm.nih.gov/pubmed/19338686/

(20) http://journal.frontiersin.org/article/10.3389/fmicb.2016.01204/full

(21) https://www.ncbi.nlm.nih.gov/pubmed/25251188

(22) https://www.ncbi.nlm.nih.gov/pubmed/25794930

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4410136/

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370913/

(25) http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2036.2008.03911.x/abstract

(26) http://www.ncbi.nlm.nih.gov/pubmed/19053980

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413724/

(28) https://www.ncbi.nlm.nih.gov/pubmed/20974015/

(29) http://www.tandfonline.com/doi/abs/10.4161/gmic.2.4.16108

(30) https://www.ncbi.nlm.nih.gov/pubmed/21983070

(31) https://www.ncbi.nlm.nih.gov/pubmed/21683077

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934620/

(33) https://www.ncbi.nlm.nih.gov/pubmed/25251188

(34) https://www.ncbi.nlm.nih.gov/pubmed/25794930

(35) https://www.ncbi.nlm.nih.gov/pubmed/20600016

(36) https://www.ncbi.nlm.nih.gov/pubmed/21988661

(37) https://www.ncbi.nlm.nih.gov/pubmed/20974015/

(38) http://www.tandfonline.com/doi/abs/10.4161/gmic.2.4.16108

(39) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934620/

(40) https://www.ncbi.nlm.nih.gov/pubmed/23566632

(41) http://www.ncbi.nlm.nih.gov/pubmed/26408987

(42) https://www.ncbi.nlm.nih.gov/pubmed/24554471

(43) https://www.ncbi.nlm.nih.gov/pubmed/26408987

(44) https://www.ncbi.nlm.nih.gov/pubmed/23181058

(45) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4906699/

(46) https://www.ncbi.nlm.nih.gov/pubmed/23759244

(47) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102282/

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4228144/

(49) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4937966/

(50) https://www.ncbi.nlm.nih.gov/pubmed/?term=18819774

(51) https://www.ncbi.nlm.nih.gov/pubmed/21908055

(52) https://www.ncbi.nlm.nih.gov/pubmed/21908055

(53) http://www.ashdin.com/journals/JEM/235910/

(54) https://www.ncbi.nlm.nih.gov/pubmed/27632908

(55) https://www.ncbi.nlm.nih.gov/pubmed/27841940

Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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3 Foods That Make Your Brain Work Remarkably Better

Certain foods are so nutrient dense and have remarkable therapeutic qualities.

Introducing them into your diet can have a profound impact on your brain and overall health. 

Today I’m going to share with you my three of my favourites. 

When I started consuming these regularly, I saw improvements in my physical health, which moved the needle in the right direction towards optimal brain and mental health. 

An illustration of two brain - one full of fruits and vegetables, the other full of candy and junk food.

1. Turmeric (Curcumin)

Turmeric – the spice that gives curry its yellow colour – may be one of the most powerful foods. 

For thousands of years, turmeric has been used medicinally in India. And now today, thousands of high-quality scientific studies have been published, looking into the hundreds of active compounds within turmeric that benefit the body and brain (24). 

One of these compounds is curcumin. 

Curcumin is the most heavily researched compound within turmeric.

It’s been shown to have a many medicinal properties, including anti-inflammatory and antioxidant effects.

If you take a high-quality, concentrated source of curcumin, it is able to cross the blood-brain barrier and act as a neuroprotective agent, helping to prevent and treat a wide range of neurological and mental disorders. 

A number of studies show that curcumin is a natural antidepressant, working significantly better than placebo and working just as well as Prozac in the treatment of “several mood-related symptoms” – but without the severe side effects that come along with medication.

Other research shows that curcumin is effective at fighting major depression by reducing stress hormones and increasing serotonin and dopamine, two neurotransmitters in the brain responsible for emotional wellbeing (26-30, 59-62). 

Curcumin has also been shown to help people manage stress and anxiety and overcome trauma. In one study, the curcumin reduced "stress-related depressive symptoms" in animals exposed to chronic stress. In other words, it made them more resilient (31). 

And a ground-breaking 2015 study demonstrated that curcumin can prevent new traumatic memories from being stored in the brain, and can remove “fear memories” already existing in the brain. The researchers suggested that curcumin should be seriously considered as a treatment for post-traumatic stress disorder (32). 

This suggests that people suffering from post-traumatic stress disorder and other psychological disorders that are characterized by fearful memories may benefit substantially from curcumin.
— Dr. Glenn Schafe, PhD, Hunter College

Lastly, curcumin powerfully protects the aging brain, improves attention and memory in older individuals, and prevents and delays the development of Alzheimer’s.

In fact, seniors in India who eat turmeric regularly have the lowest rate of rate of Alzheimer’s in the world (33, 34, 58, 66). 

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How Can A Spice Possibly Treat Mental Illness?

Almost every chronic disease – including depression, anxiety, PTSD and Alzheimer’s – has been linked to chronic, low-level inflammation. People with clinical depression in particular have been shown to have 30 percent more brain inflammation than the general population (35-38). 

And curcumin has potent anti-inflammatory effects. Many researchers point to this as the main reason why the compound is so beneficial for people suffering from these diseases (39- 45).

Despite what has been previously believed, depression is not all about brain chemicals such as serotonin. Our findings support consistent research that depression is associated with increased inflammation and oxidative stress and it can be treated with an agent that has anti-inflammatory and antioxidant properties. There is now increasing support for the antidepressant effects of curcumin, with a previous study demonstrating curcumin to be as effective as a pharmaceutical antidepressant for the treatment of depression.
— Dr. Adrian Lopresti, PhD, Clinical Psychologist and senior researcher at Murdoch University

Curcumin also increases the amount of omega-3 fatty acids in the brain. It does this by increasing enzymes that enhance the synthesis of docosahexaenoic acid (DHA) from its precursor alpha-linolenic acid (ALA) (56). 

And as I’ve discussed before, ALA is usually poorly converted into DHA, and DHA deficiency is linked to several brain and mental health disorders. So taking both krill oil and curcumin can support the fatty acid composition of your brain. Both of them played a significant role in my recovery.

Another possible explanation is that curcumin boosts Brain-Derived Neurotrophic Factor (BDNF), a protein in the brain that increases the growth of new brain cells, and is linked to improved brain function and a lower risk of mental disease. It's been shown that people with depression and Alzheimer’s have reduced levels of BNDF in their brain (46-50, 31). 

Curcumin definitely helped me overcome post-concussion syndrome, and this makes sense considering the research showing that it counteracts cognitive impairment caused by traumatic brain injury. It can also delay and even reverse general deterioration of cognitive function, and may even improve memory and make you smarter (51, 52, 57). 

But before you go and start eating lots of turmeric and curcumin, it’s important to know how to take it and in what form

The Best Form of Curcumin For Your Brain

It is difficult to experience the full therapeutic effects of curcumin by simply eating turmeric. This is because the curcumin content of turmeric is low - only about 3% of turmeric is made up of curcumin (52). 

Most of the studies I have referenced use turmeric extracts that contain large amounts of curcumin – more than what you’d be able to consume simply by adding turmeric to your meals. On top of this, curcumin is very inefficient at absorbing into the bloodstream and reaching the brain. Luckily, science and technology has been able to concentrate significant amounts of curcumin into supplement form and increase its bioavailibility (54, 55). 

There are several different patented forms of “bioavailable” curcumin and I’ve tried most of them. But I didn’t notice a significant effect from most of them, making me think that they are not actually “bioavailable”, or at the very least, they aren’t able to cross the blood-brain barrier effectively and reach the brain.

But I did notice a difference from the "Longvida" form of curcumin

Based on my experience and research, it is the most effective form of curcumin for the treatment of brain and mental disorders, as it’s formulated in a way that enables the active ingredients to cross the blood-brain barrier. Other “bioavailable” forms of curcumin will likely still affect the rest of the body, but not the brain.

That’s why I recommend Curcubrain Longvida . You can get it through AmazonIt is one of my favourite supplements and since it is a fat soluble, I take it every day with a fatty meal. 

2. Coconut Oil (MCTs and Ketones)

Coconuts are largely made up of saturated fat, and since the 1950s, there has been a war on saturated fat (5). 

As a result, coconut oil has been vilified and blamed for clogging arteries and causing heart disease.

But, as I’ve discussed before, saturated fat is actually harmless. It appears to be “common knowledge” that it's bad for us and should be avoided, but this is a myth that has been disproven over and over (3, 4, 6, 7). 

In fact, when people make coconut a big part of their diet, they have lower rates of heart disease, stroke and other chronic diseases (1, 2, 9). 

And fats, particularly the ones from coconut oil, are crucial for optimal brain and mental health. The brain is 60% fat and the integrity of your brain cell membranes depend on high-quality dietary fat (8). 

The low-fat approach to eating hasn’t helped us control weight or become healthier. Detailed research — much of it done at Harvard — shows that the total amount of fat in the diet isn’t really linked with weight or disease.
— Harvard School of Public Health

I used to eat this coconut oil every day. But I actually don’t eat as much anymore because I got sick of its taste. Knowing it was healthy for me, I actually ate way too much that I actually started to despise the taste of coconut.

But coconut oil also contains medium-chain triglycerides (MCT). MCTs are fatty acids of a smaller length that are easily digested in the body, and quickly metabolized into ketones by the liver. Ketones are an alternative source of fuel, which can quickly recharge the brain’s malfunctioning cells and improve cognitive function in susceptible individuals. The ketones that result from supplementing with pure MCT oil readily cross the blood-brain barrier and provides instant energy to brain cells (10, 21). 

Coconuts and glass of coconut oil.

I used to supplement with 1-2 tablespoons of this pure MCT oil every morning.

I now take Optimal Ketones, which is an exogenous ketone supplement that quickly put me into a ketogenic state and immediately increases my mental clarity. It works better than coconut oil and MCT oil.

Optimal Ketones gives my brain a steady supply of ketones and energy to start my day. 

Research is accumulating in support of ketonescoconut oil and its MCTs

Researchers have labelled coconut oil an “anti-stress and antidepressant nutritional oil” after finding that it can reduce stress and depression by increasing antioxidants in the brain (11). 

And high-fat diets and ketones can help slow down aging in the brain by repairing cell damage, which can help treat memory loss, dementia, mild cognitive impairment, Alzheimer’s, Parkinson’s, stroke, epilepsy and traumatic brain injury (12, 16-20). 

And you don’t have to wait days or months to witness the neuroprotective benefits.

One study in the journal Neurobiology of Aging showed significant cognitive and memory improvements within 90 minutes of taking MCT oil (13). 

It’s quite possible that these brain and mental health benefits may stem from ketone production, the MCTs within coconut oil, and/or coconut oil’s anti-inflammatory and antioxidant properties (14, 15). 

Bacteria, viruses, inflammation and our immune system also impact the health of our brains, and lauric acid, one of the saturated fatty acids found in coconut oil, has antibacterial, antiviral, antifungal, and immune-boosting properties (22). 

Caprylic acid, another main fatty acid in coconut oil and MCT oil, improves circulation, has anti-aging properties and can help treat Alzheimer's (23).

And you don’t need to stick with coconut oil.

Coconut milk, water and meat are other ways to get the benefits of coconut and MCT oil

Or you can simply take Optimal Ketones to experience the fastest and most powerful beneficial effects.

3. Organ Meats (Beef Liver)

You’re going to eat my what?

You’re going to eat my what?

Organ meats are nutritional powerhouses.

Traditional cultures recognized this and have consumed them for thousands of years.

Unfortunately, we hardly we eat them today.

In some traditional cultures, they only ate the organ meats. They threw away muscle meat or gave it to the dogs. And that's obviously the opposite of what we do today. The thought of throwing away a lean piece of steak to your dog seem insane. But muscle meat just isn't as nutritious as the rest of the animal.

And if you look at predatory animals, after they kill their prey, they instinctively start eating the organs first, saving the muscle meat for later.

In one of my favourite books called Deep Nutrition: Why Your Genes Need Traditional Food, Dr. Catherine Shanahan recommends the consumption of organ meats for optimal gene function.

Beef liver in particular is incredibly nutrient dense. It’s nature multivitamin, containing more nutrients, gram for gram, than any other food. It’s actually a superfood. And I don’t like using the word "superfood". But beef liver actually fits the definition of a superfood, especially if it’s coming from grass-fed cows.

We hear over and over that fruits and vegetables are so nutritious. And they are. They should definitely make up a large part of your diet, as they include higher amounts of phytonutrients compared to animal foods. But when it comes to vitamins and minerals, fruit and veggies pale in comparison to organ meats such as liver.

Liver has almost everything in it that you need for optimal brain and mental health (63):

  • An excellent source of high-quality protein and amino acids

  • Omega 3 fatty acids

  • Vitamin C

  • Minerals such as zinc, potassium, magnesium, phosphorous, manganese, iron and chromium, some of which are very important for cognitive function and overall brain health.

  • Fat soluble vitamins A, D, E, K. Liver is the most concentrated source of retinol (preformed vitamin A) found in nature.

  • All of the B vitamins, including choline, B12 and folate, which support methylation, a biochemical process that is very important for robust and vibrant brain and mental health. Liver has 17 times more vitamin B12 than regular ground beef (64).

The nutrients found in beef liver.

That’s why I recommend people throw away their multivitamin and eat liver instead. You can search for high-quality pastured meat at EatWild.com, and if you live in the United States, you can order high-quality, grass-fed beef liver through US Wellness Meats and get shipped right to your house. And the great thing about organ meats such as liver is that they're much cheaper than muscle meat. So you actually save money by purchasing the healthiest part of the animal.

And if you can’t find high-quality grass-fed liver in your area or don’t like the taste of liver, I recommend raw beef liver powder in capsule form by Perfect Supplements. Their supplement contains organic beef liver from free range cows that feed exclusively on grass. You can get it through their website or Amazon. I can’t stand the taste of liver, so I take 4 capsules every day. I’ve seen an increase in my energy levels since I started taking them. 

Some people object to eating liver, as they believe the liver filters and stores toxins in the body. But the liver doesn't store toxins. It neutralizes them, and then they are flushed out of the body. Toxins that the body can't eliminate often accumulate in the fat of the animal, not the liver. That's why I recommend eating lean meats if you aren't eating organic, grass-fed meats. You don't really want to be eating the fat (or organs) of sick, conventional animals.

Another objection is that it contains animal fat and cholesterol. But as I've discussed before, saturated fat and cholesterol are not bad for your health. This is a huge myth.

Other than liver, you can also try incorporating other organs into your diet, including beef kidney, tongue, heart and even brain into your diet. 

That's right, brain.

Some traditional cultures believe “like supports like” and eating the organs of a healthy animals supports the organs of the eater. So it’s possible that eating the brains of healthy animals could support the health of your own brain. And this would make sense since cow brain is full of healthy omega-3 fats and B12, which help fight depression, fatigue and cognitive decline. 

Conclusion

Nutrient-based medical treatments used to be the norm.

Unfortunately, the general public is now convinced that pharmaceutical medicine is their only option.

But it’s not.

Food-based interventions work and they helped me get better.

And despite all the research demonstrating the powerful medicinal properties of these foods, the pharmaceutical industry and conventional medicine seem to ignore them. 

They’re found in millions of kitchens around the world, so they lack exclusivity and therefore profitability. 

They threaten the status quo and pharmaceutical industry revenue.  

Unless they can be transformed into patented substances, the pharmaceutical industry doesn’t have a financial incentive to research and promote them to physicians.

Unless an investor is willing to pay millions of dollars upfront to pay for multi-phased, double-blind, randomized control trials, they will never be approved for clinical practice and prescribed by your doctor. 

You don’t have to wait around for all of this to happen.

You can take control of your own brain health and try them yourself:

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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References:

(1) http://ajcn.nutrition.org/content/34/8/1552.short

(2) http://www.ncbi.nlm.nih.gov/pubmed/8450295

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(18) http://www.sciencedirect.com/science/article/pii/S1933721308000937

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(31) http://www.sciencedirect.com/science/article/pii/S0006899306027144

(32) http://www.ncbi.nlm.nih.gov/pubmed/25430781

(33) http://www.annalsofian.org/article.asp?issn=0972-2327;year=2008;volume=11;issue=1;spage=13;epage=19;aulast=Mishra

(34) http://www.drweil.com/drw/u/ART03064/Alzheimers-Disease.html

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Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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13 Powerful Ways to Support Your Thyroid for Better Mental Health

When you know better, you do better.
— Maya Angelou
Picture of the thyroid gland.

Sometimes it may feel as if we have no control over our thoughts and emotions. Our minds can take on a life of their own, with no rhyme or reason as to why we're suddenly sad and anxious.

But there are always underlying causes of these mood swings, and with a better understanding of them, you can learn to manage and overcome them. 

Like I have, you can connect the dots, determine your underlying triggers, learn to control them and even completely eliminate them over time. 

So today I want to talk about thyroid dysfunction. It was one of the underlying issues of my chronic mental illness. 

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple.

It’s one of your most important glands, producing hormones – thyroxine (T4) and triiodothyronine (T3) – which impact the health and functioning of your entire body.

In fact, normal metabolism and energy levels depend on these hormones. 

Your thyroid also plays a key role in the optimal health and functioning of your brain. It can impact your cognition, concentration, mood, memory and emotions. 

So when your thyroid hormones are out of balance, you can be too, and brain and mental problems can arise.

Your thyroid can either be overactive and produce too much thyroid hormone (hyperthyroidism), or underactive and produce too little thyroid hormone (hypothyroidism).

Hypothyroidism (low thyroid) is much more common, and since I personally struggled with symptoms of hypothyroidism, this post will mostly focus on that.

Picture of thyroid gland.

Hypothyroidism can also be caused by an autoimmune conditions called Hashimoto’s thyroiditis in which the body’s immune system attacks the thyroid tissue.

According to Dr. Datis Kharrazian, author of Why Isn’t My Brain Working? and Why Do I Still Have Thyroid Symptoms?, 90% of people with hypothyroidism have Hashimoto’s. 

Here are some of the common brain and mental health symptoms of low thyroid that I experienced:

  • Chronic fatigue

  • Brain fog

  • Low mood

  • Forgetfulness

  • Weakness

  • Sluggishness

Sounds just like depression, doesn’t it?

You Don't Have Mental Illness, You Have Thyroid Problems

Many studies show that people with cognitive, emotional and behavioural disturbances have lower levels of thyroid hormone than the general population, and their psychiatric symptoms improve when they take thyroid hormone.

The following symptoms and disorders have been linked to thyroid problems (69-86): 

  • Depression

  • Anxiety

  • Bipolar disorder, mania and mood swings

  • Irritability and rage

  • Insomnia

  • Paranoid schizophrenia and psychosis

  • Dementia and confusion

  • Social anxiety disorder

  • Generalized anxiety disorder

  • Borderline personality disorder

  • Obsessive-compulsive disorder (OCD)

  • Attention-deficit hyperactivity disorder (ADHD)

In fact, many people struggling with these conditions see better improvements when they are treated with thyroid hormone than when they are treated with psychiatric medication (and experience fewer side effects). 

Psychiatric patients with subclinical hypothyroidism - especially those with incomplete responses to psychotropic therapy - should usually be treated with thyroid hormone. In some patients with no clear evidence of a biochemical or clinical thyroid disorder, mood symptoms nevertheless respond to thyroid hormone.
— Thomas D. Geracioti Jr, MD

A number of different medical practitioners and researchers have written books about how thyroid problems can negatively affect brain and contribute to mental illness:

So if you struggle with brain or mental illness, you likely do not need a prescription for antidepressants, antipsychotics and anti-anxiety medication. What you really need is to support your thyroid. Treating the underlying thyroid problem is critical to alleviating the associated psychiatric symptoms.

Luckily, there are easy, natural ways for you to do just that.

Below are 13 main strategies I’ve used to balance my thyroid hormones and improve thyroid function. 

Before implementing all of them, I highly recommend getting a full thyroid panel (like this one) so that you know your starting point. True Health Labs allows you to order their Complete Thyroid Panel even without a doctor. 

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1. Cut Out Gluten

Certain foods can disrupt proper thyroid function and you should avoid them to optimize brain and mental health. 

Gluten-containing grains (barley, wheat, rye, spelt) are the worst offenders.  

Picture of bread and bagels, which are full of gluten and worsen thyroid function.

The problem with gluten is that it can increase intestinal permeability (leaky gut syndrome). When this happens, small particles of food can leak into your bloodstream. Your immune system sees these food particles as foreign entities and attacks them, increasing inflammation throughout your body. 

On top of this, the molecular structure of gliadin (the protein found in gluten) resembles that of the thyroid gland. So when gliadin enters your bloodstream, your immune system not only attacks the gliadin, but also your thyroid tissue because of its close resemblance. And this can cause many brain and mental health problems (11-13). 

Research shows that people with celiac disease and gluten intolerance are more likely to have thyroid diseases and mental illnesses, and vice versa (1-10). 

Many people that have hypothyroidism really have gluten sensitivity. Over time, they actually have significant brain degeneration. When people degenerate their brain, one of the first things they get is depression.
— Dr. Datis Kharrazian

Thyroid function, and therefore brain and mental health, will often improve after the elimination of gluten-containing grains. 

2. Eat Enough Calories and Carbohydrates

Making sure you eat enough calories and carbohydrates on a daily basis is critical for optimal thyroid and brain function.  

A landmark paper, known as the Vermont Study, found that thyroid hormone drops when you don’t eat enough calories and carbohydrates (14). 

Person holding potatoes in their hands.

Several other studies also show that ketogenic low-carb diets can suppress thyroid function and reduce thyroid hormone. This is because carbohydrates play a key role on the production of thyroid hormone (15-18). 

In previous posts, I have mentioned that fasting and ketogenic dieting can have beneficial effects on your brain. This is still true. However, it's important to note fasting and low-carb diets should be followed intermittently and not consistently over long stretches of time, mainly because of their detrimental effects on the thyroid. I prefer to take Optimal Ketones instead. They immediately increase my mental clarity without having to restrict carbohydrates. 

My Free Grocery Shopping Guide for Optimal Brain Health contains plenty of healthy, nutrient-dense sources of carbohydrate, including:

  • Yams

  • Squash

  • Potatoes

  • Carrots

  • Other root vegetables

  • Berries

  • Apples

  • Bananas

  • Raw honey

3. Avoid Vegetable Oils

You should also significantly limit all refined vegetable oils, including soybean, corn, safflower, sunflower, and canola. 

These oils are predominantly made up of omega-6 polyunsaturated fatty acids (PUFAs), which are highly unstable and oxidize very easily within your body. 

Unfortunately, like gluten, rancid PUFAs are everywhere and hard to avoid. Most commercially-prepared processed foods include them. 

And your thyroid is particularly vulnerable to their effects.

Dr. Raymond Peat, PhD, says that the sudden increase of fragile and rancid polyunsaturated oils into our food supply after World War II has caused many changes in human health, particularly thyroid function and hormones: 

Their [polyunsaturated oils] best understood effect is their interference with the function of the thyroid gland. Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. By 1950, then, it was established that unsaturated fats suppress the metabolic rate, apparently creating hypothyroidism. The more unsaturated the oils are, the more specifically they suppress tissue response to thyroid hormone, and transport of the hormone on the thyroid transport protein. And in 1980, experimenters demonstrated that young rats fed milk containing soy oil incorporated the oil directly into their brain cells, and had structurally abnormal brain cells as a result.
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4. Eat coconut oil

I’ve discussed the brain and mental health benefits of coconut oil before here

It can help reduce brain fog and enhance your cognitive performance. And it may be accomplishing this by supporting your thyroid. 

According to Dr. Raymond Peat, coconut oil is very beneficial to the brain and thyroid:

Coconut oil has a general pro-thyroid action by diluting and displacing anti-thyroid unsaturated oils. And brain tissue is very rich in complex forms of fats. An experiment in which pregnant mice were given diets containing either coconut oil or unsaturated oil showed that brain development was superior in the young mice whose mothers ate coconut oil. Because coconut oil supports thyroid function, and thyroid governs brain development, including myelination, the result might simply reflect the difference between normal and hypothyroid individuals.

I recommend this coconut oil

And you don’t need to stick with coconut oil. Coconut milk, water and meat are other ways to get the benefits of coconut. 

5. Try Low-level Laser Therapy (LLLT)

Low-level laser therapy (LLLT) is probably the best cutting-edge way to support your thyroid. I wrote about it previously here.  

Using it on my thyroid has made a remarkable difference in my energy levels and mental clarity. And this is likely because of an increase in my thyroid hormones. 

Multiple studies show that LLLT can improve the production of thyroid hormones and improve thyroid function in patients with chronic autoimmune thyroid disease. Study participants were able to reduce the dosage of their thyroid medication (36, 37).  

A study from Brazil showed that LLLT not only reduced the need for thyroid medication in all patients, but 9 months later after the study concluded, it also showed that 47% of patients no longer required any thyroid medication at all.  Participants with Hashimoto’s thyroiditis also saw a reduction in their anti-thyroid antibodies by more than 39% (40). 

A Russian study also demonstrated a 97% success rate when treating women with subclinical hypothyroidism. Researchers concluded LLLT should be the “method of choice in the treatment of [subclinical hypothyroidism], especially in the elderly” (40). 

Animal research has found similar results in rats and rabbits (38, 39). 

I shine the Platinum Therapy Lights Bio-450 (Combo Red/NIR) device on my thyroid. It includes both red and infrared light. I’m convinced most people would benefit from it. If you decide to get it, you can use the coupon code OPTIMAL for a 5% discount.

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

6. Get Enough Vitamin A and D

Fat soluble vitamins A and D are also critical for optimal thyroid and brain function.

Vitamin D is necessary to help transport thyroid hormone into your cells and deficiency is quite common in people with thyroid problems. Vitamin D deficiency is also associated with thyroid disease and supplementation has been shown to benefit the thyroid. (22-24). 

I previously discussed the brain health benefits of vitamin D here. I now use this Vitamin D lamp to make sure my levels are optimal. 

Vitamin A helps your body produce thyroid hormone and protects the thyroid gland from oxidative stress (which is higher in people with thyroid issues). Research also shows that vitamin A can reduce your risk of hypothyroidism (19-21). 

However, I personally don’t recommend you supplement with vitamin A. It’s better to get it from food. Pastured eggs, grass-fed liver and butter (or ghee if you can't tolerate butter) are ideal sources. 

Cod liver oil is another great option as it contains both vitamin A, vitamin D and omega-3 fatty acids all together. I take this one every so often.

7. Get Enough Minerals

Your thyroid gland needs specific trace minerals to do its job properly. 

I take and recommend this multi-mineral supplement so that you have all the minerals you need to support brain and thyroid health. It includes a small amount of iodine, selenium, magnesium and zinc.

Iodine is the most important, as it’s one of the building blocks used by your thyroid to create hormones. 

However, I don’t recommend supplementing with large doses of iodine separately. Many functional medicine practitioners that I’ve interviewed over the years have told me that high iodine intake through supplements can often do more harm than good. Too much supplemental iodine has been shown to cause further thyroid problems (66-68). 

Brazil nuts contain selenium, which can support your thyroid.

So I think the small amount in a multi-mineral is enough.

And getting some more iodine from whole foods, including seafood and sea vegetables, can also benefit you since they contain other nutrients that can support your thyroid.  

Selenium is another indispensable mineral for your thyroid and brain health.

It helps regulate and recycle your iodine stores, and selenium-based proteins help regulate thyroid hormone synthesis and metabolism.

Without it, you’ll likely experience low-thyroid symptoms.

Brazil nuts are the richest dietary source of selenium. 

Low levels of zinc can also lead to depleted thyroid hormones, and vice versa (34). This is just another reason to supplement with zinc.

As I’ve discussed before, a zinc deficiency can also contribute to stress and anxiety.

And although it isn't mentioned very often, magnesium is also critical for optimal thyroid function. The thyroid gland can't function properly without it (89).

I previously discussed how it can help a lot of people with depression and anxiety here

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8. Reduce Stress and Cortisol

High levels of physical and mental stress can be detrimental to your thyroid function. 

Your adrenal glands –  two walnut-shaped glands that sit atop the kidneys – secrete your stress stress hormones, such as cortisol, epinephrine and norepinephrine. 

Research shows that cortisol inhibits thyroid hormones from getting into your cells, and weakened adrenal glands can lead to hypothyroid symptoms over time (35).

That’s why it’s critical that you manage stress.

I highly recommend you try to do something every day to manage it. 

The most effective way to significantly and permanently reduce your stress and anxiety is neurofeedback. It’s advanced, guided meditation and I previously wrote about my experience with it here

Person meditating outside.

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

I’m a big fan of the Muse headband . It can guide your meditation. Similar to neurofeedback, it gives you real-time feedback while you meditate. I wrote an entire review about it here, and you can get it through Amazon or the Muse website

I also find massage, acupuncture, heart-rate variability (HRV) training and this acupressure mat very helpful as well.

Lying on the acupressure mat while using my EmWave2 for just 10 minutes relaxes my entire body and mind. I do this at night before bed. 

Supplements that can help with stress include zinc, ashwagandha and phosphatidylserine, which have been shown to lower cortisol levels (87, 88). 

This anti-anxiety supplement also includes a number of natural compounds that have helped me manage my stress over the years (Use the the coupon code FIVE$45496275 for a 5% discount).

Lastly, you should get enough sleep and don’t exercise too much. The stress caused by excessive exercise can wear you’re your body and contribute to thyroid problems. So make sure you get plenty of rest and recover between workout sessions.

9. Take Thyroid-Supporting Herbs

A number of different herbs can assist your thyroid gland. 

Ashwagandha is one of my favourites. Not only can it reduce stress and anxiety, but a number of studies show that it can boost thyroid hormones (25-29).

Bacopa is another adaptogen that has been shown to increase thyroid (T4) hormone levels by 42% (30). 

Forskolin stimulates the release of thyroid hormones (31). 

And one study found that ginseng increases and normalizes thyroid hormone levels (32). 

And last but not least, researchers say that rhodiola can “improve the quality of life of patients with short-term hypothyroidism” (33). 

Rhodiola also has a number of brain and mental health benefits. I explored them previously here

I’ve experimented with all of these herbs and they have improved my brain and mental health.

But it’s good to know they have some beneficial effects on my thyroid as well.

This mental health supplement includes bacopa, forskolin and rhodiola all in one supplement. 

10. Eat “Head to Tail”

Whole plant foods tend to be much healthier when they’re left whole, as they tend to have various nutrients that work together synergistically. 

The same can be said about animal food. 

Muscle meats contain so much tryptophan and cysteine that a pure meat diet can suppress the thyroid. In poor countries, people have generally eaten all parts of the animal, rather than just the muscles – bones, cartilage, skin, organs, and other odd bits. About half of the protein in an animal is collagen, and collagen is deficient in tryptophan and cysteine. This means that, in the whole animal, the amino acid balance is similar to the adult’s requirements.
— Dr. Raymond Peat

In other words, muscle meat (chicken breasts, lean beef) shouldn’t be your only source of animal protein. Our ancestors didn’t eat this way, so neither should we.  

Your body and thyroid prefer and expect to receive a balance of amino acids from different parts of whole animals.

That’s why I recommend “head-to-tail eating” – consuming a wide variety of proteins from the entire animal. 

Along with muscle meat, you should regularly cook and eat organ meats such as liver and bone broth.

Jars of bone broth.

Bone broth contains collagen, gelatin and amino acids such as glycine and proline that help the body better metabolize muscle meat.

Organ meats such as liver have an abundance of beneficial nutrients that aren’t found in muscle meat alone. For example, it’s much higher in vitamin A, which is important for optimal thyroid health (19, 20). 

I previously discussed the benefits of liver in more depth here.

I personally don’t like the taste of liver and bone broth can be inconvenient to make all the time, so I often supplement with these grass-fed beef liver capsules and drink this high-quality pre-made bone broth.

I also take this Multi-Glandular For Men, which contains a number of different organ tissues. There is also one for women

But if you’re actually interested in learning about how to cook and incorporate more whole animal proteins into your diet, I recommend checking out the book “Odd Bits: How to Cook the Rest of the Animal” by Jennifer McLagan.

11. Limit Halogens

Your thyroid doesn’t know the difference between iodine, and other halogens such as bromine, fluorine, chlorine, and perchlorate, which are often found in tap water. 

So your thyroid soaks them up and uses them like iodine.

By occupying iodine receptors, they worsen iodine deficiency, inhibit the production of your thyroid hormones and contribute to thyroid dysfunction.

Studies show that chlorine interferes with proper conversion of thyroid hormone (50, 58-61). 

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

The research shows that bromide in particular can cause a lot of problems. Bromide is found in pesticides, prescription medication, plastic products and personal care products. PBDE (bromide) fire retardants have been added to mattresses, carpeting, electronics, furniture and car interiors since the 1970s. 

Even small amounts of bromide can be problematic, depleting iodine and weakening the thyroid gland. Bromide levels are 50 times higher in thyroid cancer than normal thyroid tissue, and elevated levels of bromide have been linked to mental illness, including depression and schizophrenia (50-57). 

12. Avoid Environmental and Dietary Mycotoxins

Mycotoxins – toxic metabolites produced by mold – can also disrupt normal thyroid function.

Mycotoxins are released into the air in water-damaged buildings, and you may not realize it’s affecting your brain and thyroid health until you develop certain symptoms. And even then, people frequently won’t make the connection between the mold and their health. 

That’s what happened to me, and my hormonal health went downhill, along with my brain and mental health. Luckily I’ve recovered since then

Mycotoxins are known hormone disruptors that cause inflammation, and a couple of studies mention that there is an increased frequency of “thyroid, immune dysfunction and autoimmune conditions” in people exposed to water-damaged building (41, 42). 

Very moldy home and man trying to clean it.

And one study shows that mold exposure is correlated with hypothyroidism and Hashimoto’s thyroiditis (43). 

Kurt and Lee Ann Billings wrote the book Mold: The War Within after extensive personal bouts with toxic mold exposure. They write extensively about their experience and recovery and describe ongoing problems with thyroid dysfunction. 

After I moved out of the moldy home, I became extremely sensitive to any environmental mold and mycotoxins. 

I now use this air filter in my apartment. It removes any mold spores and smoke that may be in the air.

Low amounts of mycotoxins are often found in some seemingly healthy foods, such as tea, nuts, grains, coffee and chocolate. I recommend finding the freshest, highest-quality, organic versions of these foods.

Lastly, if exposed to mold or their toxins, you should supplement with activated charcoal or bentonite clay.

Activated charcoal and bentonite clay are potent natural treatments that can trap toxins and chemicals, allowing them to be flushed out of your body.

13. Avoid and Remove Other Environmental Toxins

Mold and other halogens aren’t the only endocrine disruptors in your environment that can affect your thyroid metabolism and function.

In the book Thyroid Mind Power, Dr. Karilee Shames reports that “the last 40 years have witnessed a massive increase in the amount of hormone-disrupting synthetic chemicals, finding their way into our air, food and water. The most sensitive and highly susceptible of human tissues turned out to be the thyroid gland.”

Here are some common ones:

Water bottle. The plastic in water bottles can disrupt the thyroid.
  • Bisphenol A – found in plastic bottles and containers. I recommend you only eat and drink out of glass, ceramic and stainless steel. Avoid storing any of your food in plastic too. BPA-free plastic isn’t much better for you and can still disrupt hormonal health.

  • Perfluorooctanoic acid (PFOA) – found in common household products including non-stick cookware and waterproof fabrics. Researchers have found that people with higher levels of PFOA (perfluorooctanoic acid) have a higher incidence of thyroid disease (44, 45).

  • Other pesticides and chemical additives – You should avoid processed food and eat organic as often as possible, wash all produce thoroughly to minimize your pesticide exposure, and find personal care products that don’t include toxic chemicals.

I also recommend increasing your levels of glutathione – your body’s main antioxidant and master detoxifier – to help your body combat the above substances from your body. I do this by supplementing with this liposomal glutathione on regular basis. 

Or you could take NAC and Vitamin C to help your body produce more of its own glutathione. 

Researchers have found that a decrease in thyroid function could be reversed by NAC supplementation, which increased glutathione. This is because glutathione plays a key role in the production and conversion of your thyroid hormones (46-49). 

Epsom salt baths, infrared saunas, and turmeric can also help your body release and remove environmental toxins. 

Summary and Conclusion

With the right information, you can make simple choices to improve thyroid health.

Here's a summary of everything we've gone over:

Doctor holding a woman’s neck to monitor her thyroid.

So with that, I want to leave you with a quote from a book I read recently by Sam Harris, called Free Will. It's an excellent book and you can get it through Amazon if you're interested.

I think this quote is appropriate considering the wide variety of factors that underlie brain and mental health problems:

Becoming sensitive to the background causes of one’s thoughts and feelings can - paradoxically - allow for greater creative control over one’s life. It is one thing to bicker with your wife because you are in a bad mood; it is another to realize that your mood and behaviour have been caused by low blood sugar. This understanding reveals you to be a biochemical puppet, of course, but it also allows you to grab hold of one of your strings: A bite of food may be all your personality requires. Getting behind our conscious thoughts and feelings can allow us to steer a more intelligent course through our lives (while knowing, of course, that we are ultimately being steered).

So even though it seems like there are an overwhelming amount of “strings” to pull, realize that you don’t have to pull them all at once.

You just have to start with one, and go from there.

And then over time, you'll start to get a handle on all of them, and you'll heal.

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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References

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Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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20 Effective Ways to Overcome Brain Fog

An image of a face and cloudiness.

I used to suffer from massive brain fog, especially after I suffered multiple concussions in 2010.

I had to drop out of school temporarily because it was so bad. 

I couldn’t read. I had trouble writing. And my memory was impaired. 

I walked around all day with a cloud over my head. 

But since then, I’ve learned that there are a number of ways to overcome brain fog, and you can implement them so that brain fog doesn’t slow you down and chip away at your quality of life.

Below are 20 steps that will help you clear away brain fog and regain your mental clarity. 

What Is Brain Fog and What Causes It?

Charlie Brown cartoon: “I’m afraid my brain has left for the day.”

Researchers describe brain fog symptoms as “an interaction of physiological, cognitive, and perceptual factors” (1). 

People suffering from brain fog describe it as feeling “forgetful,” “cloudy,” and “difficulty focusing, thinking and communicating” (2). 

Brain fog symptoms are actually quite common, but that doesn’t mean they are normal and you should accept them. They are an important sign that something is wrong.

Brain fog can be caused by a number of things, including medication, poor diet, too much exercise, not enough sleep.

But the underlying mechanism is usually the same – inflammation. 

Datis Kharrazian, author of the book “Why Isn’t My Brain Working?”, says that brain fog is often a sign of underlying brain inflammation and oxidative stress, which slows down neuronal communication. A number of studies also demonstrate this (38, 39).

When you experience brain fog acutely, it’s because your body is experiencing an increase in inflammation and oxidative stress. If you experience persistent brain fog, it’s because your body is chronically inflamed. Chronic inflammation is also linked to a number of mental disorders, including depression and dementia.

So a lot of my recommendations focus on reducing your overall systemic inflammation and oxidative stress.

On top of this, you may also have lower levels of nicotinamide adenine dinucleotide (NAD) if you struggle with brain fog. NAD is an enzyme that can be found in every cell of your body, and it helps your cells properly utilize the energy you get from food. Without enough of it, your body and brain won't function optimally (6, 7). 

NAD levels decline as you get older, but they can also be depleted from eating foods that cause high blood sugar levels (3-5).

And that leads us to my first recommendation…

1. Limit Refined Carbohydrates

If you want to prevent brain fog, the first thing you should do is avoid processed food that contain refined carbohydrates (particularly flour and sugar) because they increase inflammation and cause blood sugar fluctuations.

Crackers and candies. Refined carbohydrates can contribute to brain fog.

Chronically elevated blood glucose leads to insulin resistance and diabetes, which have been linked to memory loss and Alzheimer’s disease. A lot of researchers and experts are discovering that dementia should actually be called Type 3 diabetes (9-11). 

Following a low-glycemic, low-grain diet will not only help you control your blood sugar, but it will also reduce inflammation that contributes to brain fog. 

You should try your best to avoid refined sugar. Breakfast cereals, fruit juice and sport drinks containing high-fructose corn syrup are your brain’s worst enemies. 

2. Eat Healthy Sources of Carbohydrates Instead

Even though you should avoid refined carbohydrates and sugar, that doesn’t mean you should avoid all carbohydrates. 

Going on a long-term low-carbohydrate diet can backfire and eventually increase your brain fog. 

Aim to get your carbohydrates from starchy vegetables and fruits instead.

My Free Grocery Shopping Guide for Optimal Brain Health contains plenty of healthy options. 

A whole sweet potato and a cut up sweet potatoe. Sweet potatoes are a healthy course of carbohydrates that can support your health and help you fight brain fog.

I make sure I eat a decent amount of carbs every day, usually from:

  • Yams

  • Squash

  • Potatoes

  • Carrots

  • Other root vegetables

  • Berries

  • Apples

  • Bananas

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3. Eat Healthy Fats 

Low-fat diets can be detrimental to brain health and contribute to your brain fog. 

Your brain is mostly made up of fat and requires a steady supply of essentials fatty acids to run properly and smoothly (15). 

Foods that contain healthy fats, including avocados, nuts, salmon and olive oil. Healthy fats are essential for optimal brain health.

The best sources of fat for your brain are:

And you don’t need to worry about the cholesterol in these traditional foods. You brain depends on cholesterol. Too little of it actually increases your risk of mental illness and Alzheimer’s (62). 

Furthermore, an imbalance between omega-3 and omega-6 fatty acids can contribute to systemic inflammation. Today, most people get way too many inflammatory omega-6 fats from refined vegetable oils (corn, soybean, sunflower, safflower, canola). And they don’t get enough anti-inflammatory omega-3 fats from fatty fish, which are critical for optimal brain function.

So make sure you avoid vegetable oil, and eat enough wild salmon and grass-fed beef and/or supplement with krill oil. Doing so will reduce overall inflammation and brain fog symptoms over time. 

4. Optimize Your Sleep and Circadian Rhythm

Not surprisingly, lack of high-quality sleep is one of the main causes of brain fog. 

This is because poor sleep lowers your glutathione levels and increases oxidative stress and inflammation in the brain (40-43). 

Disrupting your circadian rhythm also increases inflammation and oxidative stress (53-55). 

Here are a few things I do to maintain my circadian rhythm and maximize the quality of my sleep:

  • Supplement with magnesium and collagen before bed. This pre-made bone broth is a good source of collagen.

  • Lie on this acupressure mat for 10 minutes before bed

  • Wear blue blocking glasses for 1-2 hours before bed. These block out blue light from your computer and devices, allowing you to more efficiently produce melatonin before bed.

  • Go to bed at the same time every night

  • Don’t eat for 3 hours before bed

  • Take this sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin. You can use the coupon code FIVE$45496275 for a 5% discount.

I will discuss more sleep tips in future posts.

5. Support Methylation

Methylation is one of the most important processes in your body and brain.

It plays a role in the formation of almost all of your neurotransmitters, and methylation abnormalities often lie behind many brain and mental health problems (77). 

Vitamins B6, B12 and folate are critical to the methylation process, and deficiencies can lead to poor methylation. So you can improve your methylation by making sure you get enough of them.

I take this B complex every day. It contains the most bioavailable forms of all the B vitamins, including methyl-B12, methylfolate and P-5-P. And every time I take it, I experience a boost in brain function and clarity. You can get it here.

Trimethylamine and SAM-e are two other critical nutrients in the methylation cycle that you could try to increase energy and mental clarity.  I take them after drinking any alcohol.

6. B Vitamins

Besides supporting methylation, a number of the B vitamins have been shown to help combat brain fog.  

Fruits and vegetables in the shape of the letter B. B vitamins can help reduce brain fog.

Vitamin B1 (benfotiamine) helps turn glucose, the fuel for your brain, into energy. So brain fog and fatigue are often the first symptoms of vitamin B1 deficiency. Research shows that low levels of B1 are correlated with poor cognitive function in young adults, and even without a deficiency, supplementation with B1 leads to faster reaction times and reports of feeling more clear-headed (16, 17). 

Vitamin B3 (niacin) is used by your body to form NAD, which I mentioned earlier is lower in people who struggle with brain fog. 

Lastly, in my experience, vitamin B5 (pantethine) does a remarkably good job at clearing mental fogginess.

This supplement includes B1, B3 and B5. 

It's also important to note that a number of psychiatric drugs have been shown to deplete B vitamins, and brain fog is a common side effect of these drugs. I've discussed this before. You can learn more here

7. Increase Acetylcholine (Citicoline) and Dopamine (Tyrosine)

Another way to overcome your brain fog is by increasing production of acetylcholine and dopamine, two neurotransmitters that are critical for optimal brain function. 

Acetylcholine is important for memory and learning, and dopamine increases mood, motivation and focus.

Citicoline (also known as CDP-Choline) is an anti-inflammatory and neuroprotective nutrient that enhances the synthesis of acetylcholine and dopamine, and increases the number of acetylcholine and dopamine receptors in your brain. It also increases blood flow and mental energy in the frontal cortex of the brain, which is often compromised in people who suffer from chronic brain fog (80-85). 

If that’s not enough, Citicoline has also been shown to improve cognitive speed and attention in young adults, stoke patients and elderly individuals with dementia (86-88). 

Citicoline is the most bioavailable form of choline, an essential nutrient that most people don’t consume enough of because very few foods in the Western diet contain it. That’s why I recommend supplementing with it. It's included in the Optimal Brain supplement

You can also find some choline in beef liver and egg yolks. That's why I'm a big fan of eating these foods regularly. 

Unfortunately, many prescription drugs are anticholinergic, meaning they reduce acetylcholine in the brain.

The commonly-prescribed antidepressant Wellbutrin is anticholinergic, meaning it inhibits the physiological action of acetylcholine. I took it for multiple years, and I experience gradual cognitive decline during that time. 

Once I got off Wellbutrin, I started supplementing with Citicoline and noticed a remarkable improvement in cognitive function since it increased my levels of acetylcholine and dopamine. I still take it today to help clear brain fog.

Tyrosine also increases the production of dopamine.

It is an amino acid and precursor to dopamine

Coffee and stimulants increase dopamine in the brain. So if you rely on them to get through the day, you likely have low dopamine, and increasing your natural production by supplementing with tyrosine may help you overcome brain fog.

Check out this article for other ways to increase dopamine. 

I don’t take it regularly anymore, but this tyrosine gives my brain a huge boost when I need it. I still use it sometimes, particularly if I don’t get enough sleep. It's also helpful for depression. You can get it here.

You should take tyrosine with vitamin B6 and vitamin C, as they are also cofactors in the production of dopamine

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8. Limit Pharmaceutical and Recreational Drugs 

A number of different pharmaceuticals and over-the-counter drugs cause brain fog and forgetfulness as side effects, including:

Three bottles of prescription medication. Prescription medications can sometimes cause brain fog as a side effect.

Benzodiazepines are probably the worst for brain fog, as they’ve been linked to cognitive impairment and the development of dementia (79). I regret ever taking them for anxiety and sleep. Along with antidepressants, they caused me serious brain fog and cognitive impairment. Withdrawal from these medications can also cause brain fog. 

Anticholinergic medications block acetylcholine, an important neurotransmitter for learning and memory. There are more than 100 drugs that fall into the anticholinergic category. So if you’re taking an anticholinergic drug, make sure to take a choline supplement. The Optimal brain supplement includes two high-quality sources of choline (78). 

But it’s not just pharmaceutical drugs that can be a problem. 

Not surprisingly, alcohol is also known to increase inflammation and oxidative stress in the brain, and also lower NAD levels, so you should avoid it as much as possible to prevent brain fog (56-60). 

9. Hydrate with Clean Water

Your brain is 75% water by volume, so it makes sense that dehydration could cause brain fog (72). 

Being dehydrated by just 2% has been shown to impair performance in tasks that require attention, psychomotor, and immediate memory skills (73). 

But you also want to make sure you’re drinking the purest water possible. Otherwise, the water itself could be contributing to your brain fog.

Tap water contains fluoride and copper that could be contributing to your inflammation and brain fog. 

There are also hundreds of other compounds in tap water, including trace amounts of pharmaceutical medication, which can affect your brain function. 

I use this Berkey water filter to make sure I’m drinking the purest water available. It filters everything out of the water. 

10. Elimination Diet

A study published in the Journal of Biological Psychiatry showed that food allergies and sensitivities could trigger a number of mental symptoms, including severe mental blankness and loss of motivation. Wheat, milk and eggs produced the most severe mental reactions (37). 

If you struggle from brain fog (or any mental illness), you should eliminate the most common food allergens from your diet for at least two weeks, and then add them back in one by one and see how you feel:

  • Wheat, spelt, rye, barley, oats (gluten)

  • All dairy (casein, lactose)

  • Eggs

  • Soy

  • Corn

  • Nightshade vegetables

  • Nuts

  • Yeast

  • Shellfish

If cutting out all those foods seems overwhelming, start by eliminating all flour and gluten grains, including bread, cereal and pasta, and see how you feel. Don’t eat gluten-free junk food instead, as they are full of sugar and just as bad for brain fog.

Wheat grain. Wheat can often cause brain fog in many people.

Dr. Kenneth Fine, a pioneer in gluten intolerance research, has demonstrated that 1 in 3 Americans are gluten intolerant, and that 8 in 10 have the genes that predispose them to developing gluten intolerance. And research has also shown that gluten can contribute to ADHD, cognitive impairment and Alzheimer’s (74-76). 

Unfortunately, when you are gluten intolerant, you will often “cross-react” with other proteins similar to gluten. Plus, there are many other proteins in wheat other than gluten that can cause brain fog. 

A lot of people who suffer from brain and mental health problems are also allergic or sensitive to lactose or milk protein (casein), which cause inflammation in the body and brain. So you should avoid all milk, cheese and yogurt, especially when you're trying to overcome brain fog. 

I will never eat wheat and dairy again in my life. It’s just not worth it because my mood, energy and mental clarity are remarkably more consistent when I avoid them. I’m also intolerant to egg whites. I have to throw them away and only eat the yolks.

11. Forskolin

Forskolin is an active compound found in the roots of the Indian coleus (Coleus forskohlii).

It has been used by traditional cultures to treat various conditions and diseases (67). 

I notice it increases mental energy and clarity for me.

This is because forskolin increases cyclic AMP (cAMP), which lowers inflammation (61). 

Forskolin is included in this supplement

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12. Get Sun and Vitamin D3

I’ve discussed Vitamin D many times before, so I won’t belabor the point too much here. 

But Vitamin D significantly affects your brain function, and turns on genes that support the production and release of dopamine and serotonin.

Yet most people are deficient (an estimated one billion people worldwide), and being low in Vitamin D can lead to chronic brain fog, low energy, poor memory, and depression (19).

It’s worth getting your levels checked and supplementing with it if you’re low. 

Vitamin D levels above 40 ng/mL (100 nmol/L) reduce the risk of cognitive impairment, and low vitamin D levels are linked to higher risk of dementia (20).

Most people need to take at least 2000IU every day. I take 5000IU of this supplemental source of Vitamin D every day. 

Using a Vitamin D lamp and getting enough sunlight can also help you with brain fog as they decrease inflammation (52). 

13. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-Carnitine (ALCAR) is a neuroprotective and cognitive-enhancing amino acid.

It is often used as a brain booster because it increases alertness and provides support to brain cells. It’s also been shown to be very effective at alleviating neurological decline and chronic fatigue (68-71). 

I personally find ALCAR gives me a huge boost in brain energy and clarity. That's why it's included in the Optimal Brain supplement

And as I discussed previously, it can protect your brain from alcohol.

14. Exercise Properly 

I’ve already discussed how exercise increases your brain’s growth hormone (brain-derived neurotrophic factor). 

Two women running on the beach. Exercise can help reduce brain fog. Too much exercise can cause brain fog though.

But it also reduces foggy thinking by reducing inflammation and oxidative stress, improving blood flow to the brain, controlling blood sugar, and raising NAD levels (12). 

But it’s important to note that chronic endurance exercise can actually increase inflammation, so be careful (13, 14). 

That’s why I'm convinced that walking, weightlifting and sprinting are the best forms of exercise. 

Overtraining and lack of rest will lead to hormonal imbalances and brain fatigue. 

So when you engage in endurance cardio, make sure you don’t overexert yourself and always take long enough breaks between workouts to recover. Otherwise, you can physically and mentally exhaust yourself.

15. Increase Good Gut Bacteria

I’ve discussed this before, so I won’t go too in-depth here. 

But there are approximately 100 trillion microorganisms and 500 known bacterial species living inside of you. Your digestive tract holds a lot of these bacteria, and cutting-edge research suggests there is a connection between your brain and your gut. Therefore, the makeup of these bacteria in your gut can affect how you feel mentally (50-52).

An illustration of the gut and the bacteria within it. Increasing your good bacteria can help you overcome brain fog.

Unfortunately, a lot of people today have out-of-balance and dysregulated gut bacteria, which can increase inflammation and oxidative stress in the gut and brain, leading to brain fog and other mental symptoms.

Not surprisingly, research has shown that people with irritable bowel syndrome often have chronic fatigue syndrome. This is because both conditions often result from bacterial imbalances and gut inflammation (48).

Here are some steps I recommend to improve the composition of your gut bacteria, which can help eliminate symptoms of brain fog:

Overall, you need a healthy gut for a healthy brain. You can read my previous article “5 Ways to Increase Your Good Gut Bacteria for a Healthier Brain” for more tips and information.

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16. Take Adaptogens (Rhodiola, Ginseng)

Adaptogenic herbs help normalize the body and help you reach a state of mental balance (21, 22, 23).

I’ve weaned off psychiatric medications more than once. The very last time I did, I used two adaptogens – rhodiola and ginseng – and I noticed they reduced withdrawal symptoms, including brain fog.  

Many studies show that rhodiola can clear brain fog and improve mental function by increasing cognitive energy and improving connections and communication between brain cells. It’s also been shown to reduce oxidative stress and inflammation in the brain, which is linked to brain fog (24-29). 

I wrote about rhodiola before if you’re interested in learning more. 

I still use both rhodiola and ginseng regularly, especially if I’m dealing with brain fog for some reason. 

I take this rhodiola.

17. Intermittent Fasting and Ketosis

Short-term fasting and ketogenic dieting are great ways to enhance your mental clarity and reduce brain fog. 

I fast for at least 12 hours every day, and sometimes follow a ketogenic diet to improve my cognition. 

A ketogenic diet is a very low-carb diet. When there is limited access to carbohydrates, the body’s main source of energy, your body enters ketosis – a metabolic state in which your body and brain run on fatty acids and ketones. Ketones are an alternative source of fuel, which can quickly recharge your brain cells and improve cognitive function. (33). 

A pie chart demonstrating the macronutrient breakdown of the ketogenic diet. It is 75% fat, 20% protein and 5% carbs. A ketogenic diet can help clear brain fog in some people.

This advice clearly contradicts my earlier advice that you should be eating plenty of healthy carbohydrates. 

But some people notice their brain fog completely disappears and their cognition is very sharp if they fast or follow a low-carb ketogenic diet. But it’s not for everyone. Others feel much worse and need to eat enough carbs to feel mentally well. So I suggest you experiment with both and see what works for you. 

You can get into ketosis more quickly by taking Optimal Ketones, which are exogenous ketones that are easily digested by the body. They readily cross the blood-brain barrier, and provide instant energy to brain cells, helping you quickly overcome brain fog (30, 31).

If I'm struggling with brain fog, I take Optimal Ketones and they immediately increase my mental clarity. This happens even when I eat plenty of carbs. 

18. Low-level Laser Therapy (LLLT)

Low-level laser therapy (LLLT) is about as cutting-edge as it gets. It’s even more unconventional that neurofeedback. And it works. 

Low-level laser therapy, or photobiomodulation, 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 (63). 

A man wearing an LLLT helmet and the Vielight intranasal device. LLLT can help with brain fog.

LLLT increases blood flow to the brain and appears to have an effect on damaged brain cells, which can produce clearer, sharper thinking. It's important to note that the brain and mental effects of LLLT are limited to a specified set of wavelengths (18, 64, 65). 

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

Dr. Norman Doige, a physician who teaches at the University of Toronto here in Canada, discusses the amazing healing effects of LLLT in his book “The Brain’s Way of Healing.” I highly recommend the book.

I first tried LLLT with a practitioner here in Ottawa. I noticed a boost in cognitive energy, brain function and mental clarity.

I now use these devices at home:

  • 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.

In my experience, applying the light directly to your forehead (prefrontal cortex) will help with brain fog.

This may seem strange and dangerous, but don’t worry – LLLT is very safe (66).

You can read about my experience with LLLT here

19. Avoid Environmental Mold and Mycotoxins

Environmental mold is a silent killer, as most people aren’t aware that it’s in their home and workplace and affecting their brain function. If you’re genetically susceptible, it can wreak havoc on your brain, and your cognitive abilities and mental health can deteriorate for no apparent reason.

After I lived in a moldy home, I became extremely sensitive to any environmental mold and mycotoxins (toxic metabolites produced by mold). 

Black mold on a wall. Environmental mold and mycotoxins can cause brain fog.

I now use this air filter in my apartment. It removes any mold spores and smoke that may be in the air.  

Low amounts of mycotoxins are often found in some seemingly healthy foods, such as tea, nuts, coffee and chocolate. So if you’re sensitive to mycotoxins like I am, you’ll likely experience brain fog and fatigue after eating low-quality versions of these foods. I recommend finding the freshest, highest-quality, organic versions of these foods.

Lastly, if exposed to mold or their toxins, I supplement with activated charcoal or bentonite clay.

Activated charcoal and bentonite clay are potent natural treatments that can trap toxins and chemicals, allowing them to be flushed out of your body.

I take activated charcoal every time I eat something bad for my brain and mental health (mycotoxins, gluten, dairy), as it binds to problematic proteins and drags them out of my body. I notice I don’t feel as sick when I do this, and recover much more quickly than without it. 

This is just the tip of the iceberg when it comes to toxic mold. I’ll be writing more about it soon, but I recommend this website if you suspect you live in a moldy home. 

20. Increase Testosterone

This one applies to men only. 

Low testosterone levels can contribute to your brain fog. 

When I lived in a moldy home and suffered multiple concussions, my testosterone plummeted. 

A muscular man lifting weights. Testosterone can help with brain fog.

No conventional doctor tested my testosterone because they assumed every 20-year-old man would have healthy levels. 

But they were wrong. 

Eventually I saw an integrative physical and he found out that I had the testosterone levels of an old man.

I was put on testosterone replacement therapy (TRT) for almost one year to get my levels back to normal. And over that time, I saw a huge increase in my mental sharpness. I’m now off TRT and my testosterone remains at optimal levels because of my healthy lifestyle. 

I recommend getting your levels checked and then consider TRT if necessary, especially when you’re older.

I will also discuss how to increase testosterone naturally in an upcoming article. 

 

Conclusion

Clearly, there are a lot of causes and solutions to brain fog. 

You don’t need to accept it as “normal.”

You may need to try a combination of these methods, and it may take some time to finally get to the bottom of it. But it can be done. And you can experience mental clarity again. 

Do you struggle with brain fog? What helps you manage it? Have you overcome it for good? 

Let me know in the comments, as your personal experiences could help someone. 

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Live Optimally,

Jordan Fallis

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Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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