29 Effective Ways to Increase Oxytocin Levels in the Brain

Oxytocin is a powerful hormone and neurotransmitter.

It’s often called the “love hormone" or “cuddle chemical” because it plays a key role in the emotional bond between a mother and her child.

It’s also released by both men and women when they are in love (116-118). 

But it isn’t just involved in loving relationships. 

It can also significantly affect the functioning of your brain and nervous system and impact your emotions day-to-day.

Low levels of oxytocin in the brain are associated with several mental health conditions, including depression, anxiety, social phobia, autism, schizophrenia, post-traumatic stress disorder, tinnitus, anorexia nervosa, and borderline personality disorder (120-135). 

And research suggests that if you increase oxytocin, it can lead to the following benefits:

• Reduce stress and anxiety and increase feelings of calmness and security. It does this by suppressing activity in the amygdala, the fear centre of your brain (136-149).

• Improve mood and increase feelings of contentment (150-157).

• Stimulate the vagus nerve and increase heart rate variability (158-161, 170-171).

• Reduce the release of cortisol, your body’s main stress hormone (162-165).

• Reduce inflammation and accelerate healing (166-168).

• Increase creativity (169).

• Elevate pain threshold (172-173).

• Reduce withdrawal symptoms and tolerance to addictive drugs (174-176).

• Improve self-perception in social situations. It also increases enjoyment of social interactions by stimulating production of endocannabinoids (177-179).

• Increase positive personality traits such as empathy, warmth, trust, and openness (180-181).

Oxytocin clearly does a lot. 

Because of this, some doctors have started prescribing intranasal oxytocin spray to their patients to help them treat their symptoms (119). 

But you don’t necessarily need to run to your doctor and ask for a prescription. 

You can follow the 29 steps below and naturally increase your oxytocin levels yourself.

The Best Foods, Nutrients, Herbs and Supplements To Naturally Increase Oxytocin Levels in the Brain

1. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun. It can also be taken as a supplement.

Every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that oxytocin is directly activated and controlled by Vitamin D (13-14).

Some researchers also believe that autistic children have low levels of oxytocin likely because they are deficient in Vitamin D (15-16). 

Ideally, you should get your Vitamin D naturally from the sun. 

It’s especially important to make sure you get some sunlight in the morning to set your circadian rhythm. 

But most people still don’t get enough Vitamin D from the sun, and that’s why I recommend taking a Vitamin D supplement or using a Vitamin D lamp.

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12). 

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Vitamin D also naturally increases dopamine levels in the brain, and being deficient in Vitamin D can make you more anxious and more depressed. 

2. Vitamin C

Vitamin C is another easy way to optimize and increase your levels of oxytocin. 

Researchers know that Vitamin C is a cofactor in the production of oxytocin, and the synthesis of oxytocin is dependent upon Vitamin C (17-18). 

One study found that Vitamin C stimulates the secretion of oxytocin (19). 

And another study found that supplementing with a high dose of Vitamin C increases the release of oxytocin, which then increases intercourse frequency, improves mood and decreases stress (20). 

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

In addition to getting Vitamin C from fruits and vegetables, I take a supplement with some Vitamin C.

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

Vitamin C is included in this supplement.

3. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. 

Unfortunately, lot of people are deficient in magnesium today (36-38).

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Researchers have found that the oxytocin receptor requires magnesium to function properly, and magnesium increases the action of oxytocin at the receptor (39-42).

There are a number of things you can do to make sure you’re getting enough magnesium.

First, make sure you’re eating magnesium-rich sources of food on a regular basis, including spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

Magnesium supplements are also a good idea if you want to produce more oxytocin.

Magnesium is included in this supplement.

Besides supporting your oxytocin levels, magnesium can also naturally increase dopamine, reduce your anxiety, and help your overcome trauma, withdrawal and addiction. 

4. Taurine

Taurine is an organic compound found in food, particularly animal products. It has a wide variety of health benefits.

It can cross the blood-brain barrier, improve mood and produces anti-anxiety effects (1-10). 

Researchers believe that one of the ways it improves mood and reduces anxiety is by naturally increasing the release of oxytocin in the brain (11).

Taurine is included in the Optimal Calm supplement. 

5. Caffeine

Researchers have found that caffeine significantly increases the release of oxytocin (21-23). 

Perhaps this is one reason why people love getting together with friends for a coffee.

Coffee usually makes me sick because I’m extremely sensitive to mold and most coffee contains high amounts of mycotoxins (toxic metabolites produced by mold). 

But some coffee doesn’t. I usually drink one cup of high-quality coffee most mornings. I can also tolerate pure caffeine tablets.

Most people can tolerate regular coffee just fine. But if coffee makes you feel terrible and jittery, it might be the quality of the coffee. Consider trying higher-quality coffee, or simply take pure caffeine, and see how you feel. You’ll likely feel better than if you consumed low-quality coffee.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

Lastly, it's also a good idea to try to consume the whole coffee fruit, instead of just the coffee bean or pure caffeine. 

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

But that’s a huge problem.

Because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. 

Coffee fruit concentrate is included in the Optimal Brain supplement. 

6. Estrogen

Estrogen is the primary female sex hormone and responsible for the development and regulation of the female reproductive system.

Estrogen has been found to increase the synthesis and secretion of oxytocin. It also increases the expression of oxytocin receptors in the brain (30). 

Other studies show that even just a single dose of estradiol can significantly increase circulating oxytocin levels and reduce anxiety (31-32).

I recommend both men and women get their hormone levels checked regularly, and then optimize them with hormone replacement therapy, especially if they want to produce more oxytocin and feel their best.

Not only can replacing estrogen increase your oxytocin levels, but it can also really improve your overall quality of life.

7. Lactobacillus Reuteri

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

It’s one of the most promising psychobiotics for anxiety.

Research shows that Lactobacillus reuteri significantly increases oxytocin levels in the brain through the vagus nerve (26-29). 

Lactobacillus reuteri 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, especially if you want to produce more oxytocin.

One study found that the absence of lactobacillus reuteri causes social deficits in animals. 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 (24-25).

Lactobacillus reuteri is included in the Optimal Biotics supplement.

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

8. Chamomile

You can also increase oxytocin with herbs, such as chamomile.

Chamomile is a medicinal herb that has been traditionally used for its calming and anti-inflammatory properties.

But it can also help you produce more oxytocin.

Animal studies show that chamomile contains substances that act on the same parts of the brain and nervous system as anti-anxiety drugs (47-48). 

Researchers also know that chamomile naturally increases oxytocin and lowers cortisol (49). 

9. Oleoylethanolamide (OEA)

Oleoylethanolamide (OEA) is a molecule produced in the body. It’s responsible for the feeling of being full after meals and may help with weight loss.

Multiple studies show that OEA naturally stimulates the secretion of oxytocin and increases levels of oxytocin in the brain (50-54). 

I haven’t tried it yet, but there are OEA supplements available online.

I’m going to try it and report back on how I feel. We’ll see if it helps me produce more oxytocin.  

10. Melatonin

Melatonin is a natural hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

More than one study has shown that 500 mcg of melatonin significantly increases secretion of oxytocin (33-35). 

You can find supplements with 500 mcg of melatonin online.

Or you can 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.

Besides melatonin and sleep supplements, there are a number of other actions you can take to naturally produce more melatonin.

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

11. Fenugreek

Fenugreek is one of the most popular herbal supplements that has been traditionally used to enhance sex drive. 

It also demonstrates antidepressant and anti-anxiety effects in animals, and naturally produces more oxytocin in humans (55-57). 

I once experimented with a fenugreek supplement and I liked the effects. It felt like I produced more oxytocin when I was taking it, but I no longer take it regularly because all my other lifestyle habits are more than enough.

Fenugreek seeds are another option. They can be eaten whole, brewed into a tea, or even made into flour and baked into a gluten-free bread.

12. Jasmine Oil (Jasminum Officinale)

Jasmine Oil is a popular essential oil derived from the Jasminum Officinale flower. 

It’s been used for hundreds of years in Asia to improve mood, manage emotional stress and anxiety, and improve sex drive and sleep.

There is lots of research that suggests that it has positive affects on the nervous system (59-62). 

And a systematic study found that aromatherapy with Jasmine Oil can increase levels of oxytocin (58). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered. Here is the Jasmine Oil that I took.

It can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser. 

13. Clary Sage Oil (Salvia sclarea)

Clary Sage Oil is a relaxing essential oil derived from the Salvia sclarea plant. 

It’s been shown to naturally relieve anxiety and depression by reducing cortisol and improving thyroid hormone levels (63-66). 

And just last year, researchers found that inhaling Clary Sage Oil increases oxytocin in women during pregnancy (67-69). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered.

Just like Jasmine Oil, it can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser.

14. Anise Seed (Pimpinella anisum)

Anise, also known as Pimpinella anisum, is a plant found in the same family as carrots, celery and parsley.

The plant produces a small white fruit called anise seed.

It’s rich in nutrients and can be used a natural remedy for a number of different health concerns.

Research shows that anise seed can increase oxytocin in pregnant women (183).

In one study, it was effective reducing symptoms of postpartum depression (184).

But it doesn’t just work in new mothers who have postpartum depression.

Another study showed that taking anise oil can decrease depressive symptoms in men and women with mild to moderate depression (185).

Anise seed can be taken by adding it to desserts and drinks.

Or you can use anise oil like they did in the depression study above.

The Best Lifestyle Habits, Therapies and Practices to Naturally Increase Oxytocin Levels in the Brain

15. Touch

Not surprisingly, there is a ton of research showing that interpersonal touch quickly increases oxytocin levels in the brain (107). 

This obviously includes kissing, cuddling, and sex. But non-sexual touch such as hugging and shaking hands increases oxytocin as well (105, 108-115).

A 10-second hug every day can help boost your immune system, fight infection, increase dopamine, reduce depression, and lessen fatigue (106). 

But Dr. Paul Zak, author of the Trust Factor, recommends much more than just one hug every day; he recommends eight hugs every day. 

So if you want to produce more oxytocin, get out there and start hugging people… just make sure it’s welcome by the other people. :)

16. Loving-Kindness Meditation

Loving-kindness meditation, or metta, is a meditation practice designed to enhance feelings of kindness and compassion for yourself and others.

While meditating, you repeat positive phrases to yourself, think positively of other people, and direct well-wishes and love towards them.

For example, you could close your eyes, simply think about a friend of family member, and repeat over and over that “they are wonderful”. Simply repeat this thought to yourself over and over, while pushing away any other negative thoughts that arise.

Researchers believe that you give yourself a boost in oxytocin when you do this and may even up-regulate oxytocin receptors (71). 

You can learn how to practice it here or through this video.

Loving-kindness meditation can also help you overcome trauma. 

17. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase oxytocin levels (76). 

Research has shown that acupuncture can affect the synthesis, release and action of several neurotransmitters and neuropeptides, including oxytocin (72). 

Animal studies have also demonstrated that acupuncture elevates oxytocin concentration in certain brain regions (73-75). 

I’m a really big fan of auricular acupuncture for producing more oxytocin. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

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

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

Acupuncture also naturally increases dopamine, stimulates the vagus nerve and increases blood flow to the brain.

18. Pets

Animals have a way of calming us, and it’s because they increase our oxytocin levels. 

Research shows that just touching your pets lowers your blood pressure and increases your oxytocin levels.

One study found that oxytocin levels increased in both humans and dogs after just five minutes of petting. This may explain the emotional bonding between humans and dogs (77). 

Even just staring into your dog’s eyes can trigger the release of oxytocin in the brain and increase your levels (78). 

So if you’re trying to maximize your oxytocin levels, you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one.

19. Massage

Research shows that massage can significantly increase oxytocin levels and reduce stress hormones (79, 83). 

This is why I personally get a massage from a registered massage therapist every couple of months. 

It’s important to note that one study found that a light massage is more effective at increasing oxytocin than a deep-tissue Swedish massage (80-82). 

So you may want to ask your massage therapist to take it easy and give you a gentle rubdown. 

20. Listen to Music and Sing

Music is actually healing and can have a calming effect on the brain by increasing oxytocin levels. 

In one study, patients who underwent open-heart surgery listened to soothing music for 30 minutes one day after their surgery. And they had significantly higher levels of oxytocin compared to those who were simply told to rest in bed (86).

Slow-tempo music has also been shown to increase both oxytocin and heart-rate variability (88). 

What’s even better is singing along with the music. 

Researchers have found that singing for 30 minutes significantly increases oxytocin levels in both amateur and professional singers, regardless of whether they enjoyed singing the song (87, 91).

Perhaps this explains why mothers often sing lullabies to their newborn babies – it may encourage bonding by increasing the release of oxytocin. 

Lastly, making music together in a group leads to a significant release in oxytocin and reduction in stress (89-90).

So if you play an instrument, put together a band and start jamming. You’ll started producing more oxytocin together! :)

21. Yoga

Yoga is a popular “mind-body” relaxation technique that increases the activity of your parasympathetic “rest and digest” nervous system.

Researchers believe it works because it increases oxytocin levels in the brain by stimulating the vagus nerve (85). 

In one study, researchers found that yoga significantly increased oxytocin levels and improved socio-occupational functioning in patients with schizophrenia. The researchers concluded that yoga should be used to manage schizophrenia because of the improvement in oxytocin levels (84). 

22. Socialize

I’ve already discussed how socializing can reduce cortisol and stimulate your vagus nerve. 

And now I’ve learned that positive social interactions can also increase oxytocin levels (93). 

Researchers have found that your brain releases more oxytocin during social contact and social bonding, and this can actually speed up healing from disease (92). 

So if you want to produce more oxytocin, my advice is to talk to people whenever you get the chance, and hang out with your friends and family as much as possible. I should probably be taking my own advice here because I’m an introvert and don’t socialize too much. 

But even just connecting through social media can increase oxytocin! It doesn’t necessarily need to be in person, although that’s definitely better.

23. Intermittent Drinking

You’ve probably heard of intermittent fasting. I’ve discussed it a lot in other articles. 

But you likely haven’t heard of intermittent drinking.

The typical mainstream advice is to drink eight glasses of water every day. 

I don’t follow that. I simply listen to my body and drink when I’m thirsty. 

And it appears that simply taking breaks from drinking water can increase oxytocin levels. 

Recent research shows that drought, and the “homeostatic disturbances” that lead to the “feeling of thirst”, activate specific oxytocin-producing parts of the brain (94-95). 

Researchers believe that “intermittent bulk drinking” could increase oxytocin signalling, recover human trust, and increase health by reducing stress and inflammation (94-95). 

If you think of it from an evolutionary perspective, this makes sense. Your ancestors likely consumed as much water as they could when they got the chance, but then went longer periods of time when they couldn’t and didn’t drink any water. 

Just like intermittent fasting, intermittent drinking doesn’t necessarily mean you drink less water throughout the day though.

You can simply drink a lot of water whenever you get thirsty. And then you stop drinking any water until you are thirsty again. 

That’s how all animals and human newborns behave. But we’ve been brainwashed to think we need to be sipping on water all the time. 

Start intermittent drinking, and your oxytocin receptors will thank you.

24. Warm and Cold Temperatures

Exposing yourself to both warm and cold temperatures can also increase oxytocin levels. 

Researchers have found that hot environments, warm temperatures and increased sweating activate specific oxytocin-producing parts of the brain (94-96). 

Giving birth in warm water has also been shown to reduce the need for doctors to give women synthetic oxytocin during labour. This suggests the warm water naturally increases oxytocin levels (186).

But it’s not just warm water and warm temperatures that increase oxytocin.

Recent research also suggests that cold exposure significantly upregulates oxytocin levels in the brain (97-100). 

So if you want to optimize your oxytocin levels, try pushing yourself outside your comfort zone and expose your body to the acute stress of extreme temperatures.

What I like to do is take a warm shower, but then finish it off with 1-2 minutes of cold. 

Cold showers also stimulate the vagus nerve. 

25. Eat (Healthy) Food

Eating food also increases oxytocin, and it’s easily accessible by anyone. 

Food activates touch receptors in your mouth, which then stimulates the release of oxytocin (102). 

And then when food reaches your gut, a hormone is released from the intestines that activates the vagus nerve, which then stimulates the release of more oxytocin in the brain (102-104). 

This is why eating makes people feel calm and satisfied, and often opens them up for social interaction, bonding and attachment.

The obvious downside to all of this is that you may be tempted to overeat unhealthy foods to stimulate the release of oxytocin, so that you feel better and less stressed. And oxytocin is one reason why you may have a hard time breaking bad eating habits. 

But don’t worry; just stick to the healthy foods included in my free grocery shopping guide and you won’t have a problem

26. Watch a Movie

Everyone loves a good movie.

And it’s probably because it increases oxytocin.

Research shows that compelling narratives cause the synthesis and release of oxytocin (101). 

And this has the power to affect our attitudes, beliefs, and behaviours (101). 

27. Give Someone A Gift

Everyone loves receiving a gift.

But it turns out that giving someone a gift benefits you, the gift-giver, as well.

Studies show that receiving and giving gifts increasing oxytocin levels in the brain.

28. Hypnosis

Hypnosis - also known as hypnotherapy or hypnotic suggestion - is a trance-like state.

When you’re in this state, you have heightened focus and concentration, and reduced peripheral awareness.

You’ll also have an enhanced capacity to respond to suggestion.

Hypnosis is usually done with the help of a therapist using verbal repetition and mental images.

Researchers believe that the benefits of hypnosis may be due to its oxytocin-increasing effects (182).

29. Volunteer

Volunteering is another excellent way to boost your own oxytocin.

A study published in the journal Hormones and Behavior found that charitable behaviour reduces stress and improves health by increasing oxytocin levels (187).

So get out there and volunteer at your local food bank already!

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

Connect with me

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The 28 Best Natural Supplements Proven to Reduce Anxiety and Stress

Research shows that most people prefer to take over-the-counter natural remedies to treat their anxiety instead of medication.

Perhaps you’re struggling with generalized anxiety, social anxiety, panic attacks, post-traumatic stress, OCD or a phobia…

The good news is that there are many natural supplements that can bring you relief and ease your chronic stress and anxiety.

And they are safe and don’t cause adverse side effects like anti-anxiety medicine.

This article lists the best natural supplements that are proven to reduce anxiety and stress.

These solutions are evidence-based and backed by research.

They have worked for me and for many other people.

It starts off with my top 10 personal favourites.

And then offers 18 other great options.

My Top 10 Favourite Supplements to Reduce Anxiety and Stress

1. Theanine

Theanine is a unique amino acid found in tea. It has a number of mental health benefits.

It’s known to produce a calming effect on the brain by crossing the blood-brain barrier and increasing the production of GABA, serotonin and dopamine in the brain. Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness (72-75).

Researchers have found that theanine supplements significantly reduce stress and anxiety, lower heart rate, and increase mental relaxation (77-81, 83).

Studies have also shown that theanine increases alpha brain waves and deactivates the sympathetic “fight or flight” nervous system (76, 82).

And animal research shows that it reduces “circulating biomarkers of stress” in rats (84-85).

I sometimes take theanine alongside my morning coffee. It improves mood, helps with focus and cancels out the jitters of caffeine. It’s sort of like meditation in a pill.

This anti-anxiety supplement contains theanine, along with several natural compounds that have helped me manage my anxiety over the years.

2. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

It’s absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Nine different studies have found that magnesium supplements can reduce anxiety in humans and improve anxiety-related disorders (96-100).

And they start reducing anxiety quickly, often within one week (101).

Plenty of researchers have also found that magnesium has a relaxing effect in animals by calming the hypothalamic-pituitary adrenal (HPA) axis and activating GABA receptors. These are the same receptors activated by anti-anxiety medication (102-107).

Magnesium is included in this supplement.

3. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

A systematic review concluded that ashwagandha significantly reduces symptoms of stress and anxiety and is likely useful in the treatment of anxiety disorders (11).

In fact, two studies found that ashwagandha worked better than medication and psychotherapy at treating and reducing anxiety (12, 17, 19).

And other researchers have found that it reduces anxiety, decreases perceived stress, and improves the quality of life of people with anxiety disorders (13-16, 18).

Animal research also shows that ashwagandha causes anti-anxiety effects, reduces OCD-like behaviour and improves stress tolerance in rats (20-25).

So it’s a pretty amazing herb for anxiety.

But how does it work?

By increasing serotonin and GABA in the brain, and lowering cortisol levels by 25 per cent (26-29).

Ashwagandha is one of the herbs I took to help myself get off psychiatric medications.

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

4. Zinc

Zinc is an essential mineral for mental health, especially if you have chronic anxiety.

Like magnesium, it plays a key role in neurotransmission and nervous system functioning.

Researchers have found that zinc supplements can reduce symptoms of anxiety in both humans and animals (123-125).

I created the Optimal Zinc supplement so that you can ensure your zinc levels are optimal.

I previously wrote about the link between zinc and anxiety in this post.

Zinc can also stimulate your vagus nerve, which reduces anxiety.

5. Bacopa

Bacopa is an adaptogenic herb.

It’s commonly used to improve cognition and memory, but it’s also very good at reducing anxiety.

Researchers have found that bacopa supplements reduce stress, anxiety and cortisol levels in humans (89-91, 94).

In fact, one of the ways bacopa improves cognition is by simply reducing anxiety (95).

So if you have anxiety, and it negatively impacts your thinking, bacopa is a good choice.

Animal studies also show that bacopa reduces the biochemical effects of acute and chronic anxiety in rats. It does this by significantly increasing serotonin and dopamine levels and significantly reducing stress hormone levels (92-93).

I took a bacopa supplement for a while. I found that it made me really relaxed and sleepy. I eventually stopped taking it because it made me too sleepy. But if you have very severe anxiety, it can be very helpful.

6. Probiotics

Probiotics have also been shown to reduce anxiety.

One study found that a probiotic supplement containing Lactobacillus Rhamnosus significantly reduced anxiety and stress in humans (46).

And animal research shows that Lactobacillus Rhamnosus reduces stress and anxiety-like behaviour in mice (47-48).

Bifidobacterium Longum is another probiotic that can reduce anxiety.

Individuals that took it for 30 days experienced less anxiety and psychological distress, and also had lower cortisol levels (49).

Bifidobacterium Longum also reduces anxiety-like behaviour in animals by stimulating the vagus nerve (50-51).

Both Bifidobacterium Longum and Lactobacillus Rhamnosus are included in the Optimal Biotics supplement.

You can also check out this article to learn more about the top 9 psychobiotics that can help reduce your anxiety.

And this older article includes 5 ways to increase your good gut bacteria.

7. Inositol

Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.

The brain has the highest concentration of inositol, where it plays an important role making neurotransmitters.

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges.

But you need to supplement with it to reduce anxiety.

Researchers have found that taking an inositol supplement every day can significantly reduce anxiety in both adults and children. This includes a reduction in panic attacks and fewer symptoms of agoraphobia and obsessive-compulsive disorder (64-67).

In fact, research suggests that it’s as effective as an SSRI antidepressant in the treatment of anxiety and panic disorder (62).

And one study shows that it can reduce anxiety in people struggling with bulimia or binge eating (63).

Lots of animal research also shows that inositol reduces anxiety-like behaviour in rats (68-71).

It’s important to point out that the research suggests that you need to take high doses (12 to 18 grams daily) if you want to experience the anxiety-reducing benefits of inositol.

I took high doses of inositol powder when weening off psychiatric medication.

Check out my full post about inositol to learn more about the benefits.

Fun fact: Inositol is a white powder, so actors snort inositol instead of actual cocaine in television and movie scenes.

8. Valerian

Valerian (Valeriana officinalis) is an herb, and the root of the herb has traditionally been used to treat insomnia.

But it also can reduce anxiety.

Research shows that valerian root extract significantly reduces stress and anxiety (235-236).

Animal studies have also found that it reduces psychological stress and anxiety in rats and mice (259-265).

And in one study, Valerian demonstrated some anti-obsessive and anti-compulsive effects and therefore may help treat obsessive-compulsive disorder (234).

Scientists have collected a massive amount of research demonstrating that the compounds in Valerian naturally reduce stress and anxiety by:

• Partially activating serotonin receptors

• Maintaining serotonin levels

• Reducing stress hormone levels

• Binding to GABA receptors in the amygdala, a brain region associated with fear and anxiety

• Increasing GABA levels

• Inhibiting the breakdown of GABA in the brain (247-268).

As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.

This is why Valerian is often called “Nature’s Valium”.

Valerian is one of the first herbal remedies I took years ago to manage my anxiety at night and improve my sleep. It’s included in this anti-anxiety supplement.

Valerian supplements include the roots and stems of the plant.

But you can also take it as a tea or tincture if you want.

9. Cannabidiol (CBD)

Cannabidiol (CBD) is one of the active cannabinoids found in marijuana.

Unlike tetrahydrocannabinol (THC), CBD isn’t psychoactive and doesn’t make you “high”.

But it can help treat a number of diseases because it reduces inflammation.

Research has found that CBD oil significantly reduces anxiety in both healthy individuals and patients with social anxiety disorder (3-4).

It also significantly reduces anxiety, distress and discomfort caused by public speaking (5).

Researchers also think it can help people with panic disorder, obsessive-compulsive disorder and post-traumatic stress disorder (2).

This is because studies show that CBD activates serotonin receptors in the brain, increases GABA levels, lowers activity in the amygdala, and increases activity in the prefrontal cortex (6-10).

I used to take this CBD oil and highly recommend it. It significantly reduced my stress, made me sleepy and knocked me out before bed.

Some people report that marijuana makes them anxious.

When I’ve smoked it in the past, it often made me anxious.

This is possibly because most marijuana has high levels of THC and lower levels of CBD.

Taking extra CBD may help.

One study found that CBD blocks the anxiety caused by THC (1).

10. Kava

Kava is a plant located in the western Pacific.

The root of the plant is used medicinally to treat anxiety and sleep disorders because it causes relaxation without impairing cognitive performance. Some people say it feels like drinking alcohol.

A meta-analysis concluded that kava can significantly reduce anxiety without very many side effects (30).

And numerous human studies show that kava can reduce all sorts of anxious symptoms, including tension, agitation, restlessness and phobias (32-34).

Researchers have compared a bunch of different herbal anti-anxiety remedies, and they found that kava is one of the most potent and effective options (35-36).

In fact, they think that kava should be a first-line treatment for anxiety because it’s so powerful and safe and works just as well as anti-anxiety medication (31, 37-38).

Studies even show that kava works similarly to benzodiazepines like Xanax by activating and strengthening GABA receptors in the brain (39-45).

I personally don’t take kava anymore because I get a weird reaction from it and I was able to confirm that I’m allergic to the plant.

But it works very well for many people, so that's why I'm including it in my top 10. 

Other Effective Anxiety-Reducing Supplements

11. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself, and they are absolutely necessary for the normal functioning of your brain and nervous system.

Numerous studies show that supplementing with omega-3 fatty acids significantly lowers inflammation and progressively reduces symptoms and feelings of anxiety (108-114).

Researchers have also found that supplementing with omega-3 fatty acids inhibits activation of the hypothalamic-pituitary adrenal (HPA) axis, which is involved in anxiety (108).

I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

I no longer take it. But when I did years ago, I would feel more anxious when I stopped taking it. I would actually notice the difference.

You can read more about the importance of omega-3 fatty acids here.

12. Chamomile

Chamomile is a medicinal herb that has been traditionally used for its calming and anti-inflammatory properties.

It contains essential oils and flavonoids that can help you relax.

Researchers have found that oral supplementation of chamomile significantly reduces anxiety and stress in patients with generalized anxiety (54-58).

Animal studies show that chamomile contains substances that act on the same parts of the brain as anti-anxiety drugs (52-53).

Apigenin, one of the main flavonoids in chamomile, reduces anxiety without sedation by enhancing GABA communication (59-61).

13. Passion Flower

Passion Flower represents a family of plants known as Passiflora.

There are about 500 known species of Passion Flower.

One species, Passiflora incarnata, has been shown to reduce anxiety and stress.

In one study, researchers found that Passiflora incarnata extract reduced generalized anxiety as much as a benzodiazepine. But it didn’t cause side effects that are common with anti-anxiety medication, such as cognitive impairment (213).

Two other studies show that supplementing with Passion Flower significantly reduces anxiety before surgery (214-215).

Animal research has found that it increases GABA, a neurotransmitter that reduces stress and anxiety (216-217).

Passion Flower is one of the first herbal remedies I took years ago to manage my anxiety. It’s included in this anti-anxiety supplement.

14. Lemon Balm

Lemon balm (Melissa officinalis) is a lemon-scented herb and tea known to reduce inflammation, lower cortisol and increase GABA levels in the brain.

As a result, it has a sedative effect, calming the nerves and relaxing the body.

Research shows that lemon balm extract significantly reduces anxiety and stress in humans (146-149).

In one study, researchers gave Cyracos, a standardized lemon balm extract, to individuals with anxiety disorders, and it significantly reduced their anxiety. As much as 95% of the subjects responded to the treatment, and 70% of them achieved full remission (145).

Animal studies also show that it reduces stress and anxiety in rats by reducing stress hormones and increasing serotonin and GABA. The effects are comparable to anti-anxiety medication (150-155).

Lemon balm is included in this anti-anxiety supplement. 

15. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

Research shows that rhodiola supplementation significantly reduces anxiety and stress symptoms (86),

In one study, individuals with generalized anxiety disorder supplemented with rhodiola, and it significantly reduced their symptoms of anxiety (88).

Improvements can be seen within just three days of treatment (87).

I take rhodiola as needed. I find that it can improve mood and energy, especially after stressful periods of pushing myself too hard.

Rhodiola has a number of brain and mental health benefits. I previously wrote about it here if you’re interested in learning more.

16. Ginkgo Biloba

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

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it increases blood flow to the brain and improves memory and attention in both healthy and unhealthy individuals.

But researchers have also found that it reduces anxiety and stress.

Two studies show that supplementing with Ginkgo Biloba significantly reduces anxiety compared to placebo (115-116).

This occurs in both elderly individuals with cognitive decline and younger people with generalized anxiety disorder (115-116).

And in healthy individuals, it reduces cortisol release during a stressful event (119).

Animal studies also show that Ginkgo Biloba has anti-stress and anti-anxiety effects in both mice and rats, without producing benzodiazepine-like side effects (117-118, 120-122).

Ginkgo Biloba is included in the Optimal Brain supplement. 

17. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system.

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

Studies have found that Vitamin B6 supplements can reduce anxiety (126-128).

When I took antidepressants and benzodiazepines for my chronic anxiety, multiple functional and integrative doctors suggested I supplement with Vitamin B6.

This is because these medications can actually further deplete Vitamin B6, increasing anxiety in the long run.

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

Vitamin B6 is included in the Optimal Calm supplement.

18. Vitamin C

Vitamin C is another way to reduce your anxiety and stress.  

Researchers have found that Vitamin C supplements significantly reduce stress and anxiety in humans and animals by limiting cortisol levels (129-136).

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

In addition to getting Vitamin C from fruits and vegetables, I recommend taking at least 100 mg of supplemental Vitamin C every day.

But based on my research and experience, if you want to reduce your stress and anxiety, you may have to take large doses of Vitamin C.

Two studies show that supplementing with a high dose (at least 3 grams) of Vitamin C reduces cortisol, psychological stress and anxiety (137-138).

I experimented with taking up to 10 grams of Vitamin C daily, and it definitely reduced my stress and anxiety when coming off several psychiatric medications.

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

19. Curcumin

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

Research shows that it can reduce anxiety in individuals with major depressive disorder (139-141).

One animal study found that it reduces anxious behavior in rats (142).

Curcumin is a good option is you struggle with chronic inflammation and both depression and anxiety.

In my experience, it doesn’t help as much if you only have anxiety.

But it’s still one of my favourite natural compounds for the brain and mental health.

20. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.

It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects.

One study found that it reduced anxiety in 30 women after 4 weeks of supplementation (143).

And an animal study showed that it reduces anxious behaviour in rats by increasing neurogenesis (144).

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.

21. Holy Basil

Holy Basil (Ocimum sanctum) is an adaptogenic herb that supports the body’s stress response. 

It’s known to have calming and relaxing effects on the body and mind.

In one study, researchers found that OciBest, a whole plant extract of Holy Basil, significantly reduced symptoms of stress. It was 39 per cent more effective than placebo, and there were no adverse effects (156).

Another study showed that supplementing with Holy Basil significantly reduces stress and anxiety in people with generalized anxiety disorder (157).

It’s also been shown to reduce cortisol (158-159).

And there is plenty of animal research showing that Holy Basil reduces anxiety, stress and stress hormone levels in mice and rats. And the anti-anxiety and anti-stress effects are comparable to antidepressant drugs (160-164).

Holy Basil can be taken as a supplement, herbal tea, dried powder, or fresh leaf used in cooking.

22. Saffron

Saffron is a spice derived from the Crocus sativus plant.

It has a number of health benefits due to the medicinal compounds within it.

Safranal and Crocetin, two of the compounds within saffron, have been shown to stimulate GABA receptors and increase serotonin levels in the brain (165-166).

Because of this, researchers have found that supplementing with a saffron extract can reduce anxiety (167).

Several preclinical and clinical studies show that supplementing with saffron significantly reduces stress and anxiety in adults and youth without side effects (169-173).

And one study found that the aroma of saffron significantly reduces cortisol levels and symptoms of anxiety in women (168).

Animal research also demonstrates that saffron reduced anxiety-like behaviours in mice (174).

23. Sceletium Tortuosum

Sceletium tortuosum is a plant commonly found in South Africa.

It’s a psychoactive herb but it doesn’t cause hallucinations or lead to addiction.

It often used before stressful events because research shows that it reduces anxiety and stress.

Researchers have found that it reduces anxiety and stress in humans by decreasing activity in the amygdala and inhibiting the reuptake of serotonin (175).

Animal studies have also shown that reduces anxiety and stress hormones (176-179).

Zembrin is the patented form of Sceletium tortuosum often found in supplements.

24. Lavender

Lavender is often used in soap and shampoo because it smells nice.

But it also has a number of health benefits.

Lots of research shows that lavender significantly increases calmness, relieves restlessness and nervousness, and reduces emotional distress in people with anxiety disorders – without causing any unwanted side effects (180-183).

One study found that Silexan, an oral lavender oil capsule, is just as effective at reducing generalized anxiety as lorazepam, a common benzodiazepine. And it didn’t cause side effects or addiction like the anti-anxiety medication (184).

Tons of other studies show that inhaling the scent of lavender oil significantly reduces anxiety before exams, surgery and dental procedures (185-190).

And in two studies of women with postpartum depression, inhalation of lavender oil significantly decreased their anxiety and stress (191-192).

Unlike a lot of other natural compounds, scientists actually understand how lavender works – it decreases heart rate, blood pressure, body temperature and sweating; and it increases heart-rate variability and alpha brain waves (193-198).

Animal research also shows that it reduces anxiety in rats by increasing GABA (199-204).

As a result of all this, it has a powerful sedative effect on the nervous system, decreases the fight-or-flight responses, and relaxes the body.

Lavender essential oil can be taken orally, inhaled or applied to your skin.

Silexan is an oral lavander oil capsule commonly used in studies.

25. 5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan (5-HTP) is a naturally-occurring amino acid and the precursor to serotonin, a neurotransmitter that can reduce stress and anxiety.

It easily crosses the blood-brain barrier and effectively increases the synthesis of serotonin in the brain (205).

Research shows that supplementing with 5-HTP significantly reduces anxiety by increasing serotonin levels (206-208, 212).

One study found that people with panic disorder who take 5-HTP experience a reduction in panic and the fewer panic attacks (209).

Not only does 5-HTP reduce anxiety by increasing serotonin; it’s also been shown to promote relaxation by increasing GABA and BDNF levels (210-211).

5-HTP in supplement form is extracted from the plant Griffonia simplicifolia.

26. Black Seed Oil

Nigella sativa, more commonly known as Black Cumin Seed, has been used as a natural remedy for more than 2000 years.

It’s surprising more people haven’t heard of it because it’s actually one of the top-ranked evidence-based herbal medicines.

Researchers have found that black seed oil reduces inflammation and anxiety without side effects (218-219).

Studies also show that it significantly reduces anxiety-like behaviour in animals by increasing GABA and serotonin levels (220-224).

27. Skullcap

Skullcap refers to two separate medicinal herbs – American skullcap (Scutellaria lateriflora) and Chinese skullcap (Scutellaria baicallensis).

Both herbs have been shown to reduce anxiety and stress.

A double blind, placebo-controlled study demonstrated that American skullcap can reduce anxiety in adults (225).

Other research has found that Chinese skullcap can reduce anxiety and treat stress-related disorders by reducing stress hormones and enhancing GABA receptor activity (226-228).

28. Gotu Kola

Gotu Kola (Centella Asiatica) is an herb with antioxidant and anti-inflammatory properties.

It has been used for centuries in Ayurvedic and traditional Chinese medicine to alleviate symptoms of anxiety.

Researchers have found that Gotu Kola significantly reduces anxiety, stress and depression in individuals with generalized anxiety disorder (229).

In one study, people that supplemented with Gotu Kola were less likely to be anxious and easily startled (230).

Animal research shows that lowers anxiety-like behaviour in rats by increasing GABA levels (231-233).

It's important to point out that the Gotu Kola plant soaks up heavy metals from the soil. So you need to find a high-quality, organic source that doesn’t contain heavy metals.

Bringing It All Together: Taking Them in Combination Is Better Than Individually

It’s important to note that taking a combination of the above options will provide the greatest relief from anxiety.

They have a synergistic effect, meaning they work better when taken together.

Here are a bunch of proven combinations that you should consider if you want to powerfully reduce your anxiety and stress:

• Ashwagandha and Bacopa – In one study, researchers found that taking these herbs together worked significantly better than taking them alone (269).

• Bacopa and Omega-3 Fatty Acids – Since Bacopa is fat soluble, it’s said that it works better when it’s taken with a meal that contains fat. And research backs this up. One study found that bacopa and fish oil are more therapeutic together (270).

• Valerian and Lemon Balm – These two herbs are most often sold in combination with each other. And there’s good reasons why. Together, both of these plants significantly reduce anxiety, restlessness, concentration difficulties and impulsiveness in adults and children (272-273). Their both included in the Optimal Calm supplement.

• Chamomile and Lavender – One study showed that the aroma of both chamomile and lavender was more effective at reducing symptoms of anxiety and stress than either of them alone (271).

• L-Lysine and L-Arginine – These two amino acids aren’t even included in the list above because they aren’t effective at reducing anxiety and stress alone. But together, they have been shown to significantly reduce anxiety and decrease cortisol levels (274).

• A lozenge containing 4 different herbal preparations (lavender oil, extracts from hops, lemon balm and oat) has been shown to reduce anxiety, increase relaxation and increase alpha brain waves (275).

If you’re looking for an all-in-one supplement, this anti-anxiety supplement includes several of the natural compounds listed above all in one capsule.

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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26 Powerful Ways to Boost Your Endocannabinoid System

“The endogenous cannabinoid system, named after the plant that led to its discovery, is perhaps the most important physiologic system involved in establishing and maintaining human health.”

— Dr. Dustin Sulak

It’s becoming increasingly clear that stimulating and supporting your endocannabinoid system is another way to improve your brain and mental health. 

But you don’t need to smoke marijuana to do this. 

There are a number of other options, and this article explore them.

But first, what exactly is your endocannabinoid system? 

Well, your body actually creates its own cannabinoids, similar to those found in cannabis. 

And these naturally-occurring cannabinoids bind to cannabinoid receptors within your body and brain.

You can think of these receptors like little “locks”, and your body’s cannabinoids fit naturally into these locks like “keys”. Together, they make up your endocannabinoid system, which can influence your appetite, pain, inflammation, sleep, stress responses, mood, memory, motivation, reward, etc. (91-92). 

There are two main cannabinoid receptors – cannabinoid receptor type 1 (CB1) and cannabinoid receptor type 2 (CB2). 

CB1 receptors are mostly found in the brain and impact a number of neurotransmitters, including GABA, glutamate, dopamine and serotonin. CB2 receptors, on the other hand, are mostly found within the immune system and blood cells (93-99).

However, it’s important to note that some CB1 receptors are still located outside the brain, and some CB2 receptors can be found within the brain. So, there is some overlap. 

According to Martin Lee, author of Smoke Signals: A Social History of Marijuana, cannabinoid receptors are more abundant in the brain than any other type of neurotransmitter receptor.

There are two different types of cannabinoids that can activate these receptors in your body:

• Phytocannabinoids – plant-derived cannabinoids, such as tetrahydrocannabinol (THC) and cannabidiol (CBD) found in marijuana

• Endocannabinoids – as mentioned before, these cannabinoids are produced naturally within the body. Anandamide is the main endocannabinoid in your body. It can be found in humans, but also many other animals and plants. It binds to both CB1 and CB2 receptors and has similar effects as THC. 2-Arachidonoylglycerol (2-AG) is another critical endocannabinoid in your body that also binds to the CB1 and CB2 receptors. Its effects are similar to CBD (100-107).

What Are the Benefits of Stimulating and Supporting Your Endocannabinoid System?

“Modulating the activity of the endocannabinoid system has turned out to hold therapeutic promise in a wide range of disparate diseases and pathological conditions, ranging from mood and anxiety disorders, movement disorders such as Parkinson’s and Huntington’s disease, neuropathic pain, multiple sclerosis and spinal cord injury, to cancer, atherosclerosis, myocardial infarction, stroke, hypertension, glaucoma, obesity/metabolic syndrome, and osteoporosis, to name just a few.”

— Dr. Pal Pacher, M.D., Ph.D

There is an increasing amount of research linking a number of illnesses and symptoms to low endocannabinoids levels, including:

• Major depression (136-139)

• Generalized anxiety disorder (140-141)

• Post-traumatic stress disorder (PTSD) (142-144)

• Multiple sclerosis (145-148)

• Attention-deficit/hyperactivity disorder (ADHD) (149)

• Sleep disorders (150-152)

• Fibromyalgia (153)

• Parkinson's (154)

Some researchers are convinced that when your body doesn’t produce enough endocannabinoids (anandamide and 2-AG), you’re more likely to develop these diseases.

They’ve even coined the term “Clinical Endocannabinoid Deficiency” to describe the problem (108). 

But if you have one of the above conditions, don’t worry!

You can stimulate and support your endocannabinoid system naturally, which can lead to a number of brain and mental health benefits:

• Less stress and anxiety (109-110)

• Improved mood and increased feelings of pleasure and optimism (111-114)

• Better focus and concentration (115)

• Less hyperactivity and impulsivity (116)

• Higher BDNF levels (117-118)

• Increased rate of neurogenesis (119-122)

• Increased myelin formation (123-126)

• Deeper sleep (127-129)

• Lower cortisol levels (130-131)

• Fewer headaches and migraines (132)

• Reduced activity in the amygdala, the fear centre of the brain (133-134)

• Reduced inflammation (135)

So without further ado, here are 26 ways to stimulate and support your endocannabinoid system naturally.

1. Cold Exposure

Cold exposure has been shown to increase endocannabinoid levels (1). 

Researchers have also found that cold exposure significantly increases the density of CB1 neurons (2). 

To support my endocannabinoid system, I take a cold shower every day, and often go outside with minimal clothing in the winter.

Try finishing your next shower with at least 30 seconds of cold water and see how you feel.

Then work your way up to longer periods of time.

It's painful to do, but the lingering effects are worth it.

You can also ease yourself into it by simply sticking your face in ice cold water.

Cold exposure also stimulates the vagus nerve.

2. Sex Hormones

Male and female sex hormones also stimulate and support the endocannabinoid system.

Both testosterone and estradiol have been shown to upregulate CB1 receptors (3-4). 

Estradiol also increases the synthesis and release of the endocannabinoids (anandamide), which activates CB1 receptors (5-6). 

And the plasma levels of anandamide correlate nicely with the levels of estrogen during the menstrual cycle in women (7). 

I recommend both men and women get their hormones checked regularly.

You can get your testosterone levels checked here and your estradiol levels checked here.

I used to have low testosterone and testosterone replacement therapy (TRT) really improved my brain and mental health when I used to take it.

3. Coffee

Drinking coffee is another way to stimulate and support your endocannabinoid system. 

Researchers believe that the cannabinoid system is involved in the psychoactive properties of caffeine (10). 

Regular caffeine consumption has been shown to enhance the activation of CB1 receptors by endocannabinoids (8). 

CB1 receptors are downregulated after “social defeat stress”, but caffeine counteracts this effect (9). 

I drink one cup of coffee most mornings.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

It's also a good idea to try to consume the whole coffee fruit, instead of just the coffee bean or pure caffeine. 

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

But that’s a huge problem.

Because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. 

Coffee fruit concentrate is included in the Optimal Brain supplement. 

4. Extra Virgin Olive Oil

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

It’s also been shown to upregulate CB1 receptors (11).

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

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

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

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

5. Cannabidiol (CBD) Oil

Cannabidiol (CBD) is one of the active cannabinoids in cannabis.

It is not psychoactive but it has a wide range of medical applications.

Research shows that CBD enhances the expression of CB1 receptors in the brain (12-13). 

It also increases levels of 2-AG by preventing it from breaking down (14-15). 

I used to take CBD oil but no longer need to take it.

It reduced my stress, made me really sleepy and knocked me out before bed.

6. Flavonoids

Flavonoids are a diverse group of plant compounds found in almost all fruits and vegetables.

Chocolate, tea, wine, and some beans, herbs, spices, nuts and seeds contain them. Overall, the more colorful a food is, the richer it is in flavonoids.

The following flavonoids inhibit fatty acid amide hydrolase (FAAH), which is the enzyme responsible for breaking down endocannabinoids (anandamide) (16):

• Genistein

• Kaempferol

• 7-hydroxyflavone

• 3,7-dihydroxyflavone

I try to eat as many fruits and vegetables as possible on a daily basis so that I’m consuming plenty of flavonoids.

It’s best to consume fruits and vegetables in their raw forms to receive the highest number of flavonoids (cooked fruits and vegetables have less).

Check out my Free Grocery Shopping Guide for Optimal Brain Health for a bunch of flavonoid-rich foods. 

7. Tea

Tea contains catechins, which are antioxidant compounds that have anti-inflammatory and neuroprotective effects.

Researchers have found that catechins in tea target and bind to cannabinoid receptors in the central nervous system (25-26).

Epigallocatechin gallate (EGCG) is the most well known catechin. It’s found in green tea. I take a concentrated green tea extract with EGCG to support my endocannabinoid system. 

Drinking tea can also lower cortisol, and green tea increases BDNF. 

8. Kava

Kava is a plant located in the western Pacific. The root of the plant is used medicinally to treat anxiety and sleep disorders because it causes relaxation without impacting cognitive performance. Some people say it feels like drinking alcohol (30-31). 

Researchers have evaluated commercially available kava supplements to see whether they bind to cannabinoid receptors. They found that yangonin, a compound in kava, binds to the CB1 receptor, and concluded that kava’s anti-anxiety effects may be because it stimulates the endocannabinoid system (32). 

I searched for kava supplements that include yangonin and found this one.

I personally don’t take kava anymore because I get a weird reaction from it and I found out I’m allergic to the plant. 

9. Osteopathy

Osteopathy is a healing modality that emphasizes the treatment of disease by manipulating and massaging the bones, joints, and muscles. 

One study found that endocannabinoid levels increased by 168% on average after osteopathic treatment. (33). 

Practitioners of osteopathy are referred to as osteopaths. I saw an osteopath in Ottawa soon after my concussions in 2010. I had been suffering from constant dizziness, and his therapy completely reversed the dizziness. And it was permanent. The dizziness never came back. I was amazed and very grateful. 

I recommend finding an osteopath in your area if you’ve ever suffered a traumatic brain injury.

If you happen to be in the Ottawa area, go to the one that I did. 

10. Probiotics

Research suggests that some probiotics can stimulate and support the endocannabinoid system. 

In one study, researchers found that lactobacillus acidophilus, a specific probiotic species, increases the expression of CB2 receptors (53). 

Lactobacillus acidophilus is included in the Optimal Biotics supplement.

Probiotics have also been shown to stimulate the vagus nerve and help with depression. 

And here are five other ways to increase the good bacteria in your gut. 

11. Dark Chocolate

Most people know dark chocolate is rich in multiple antioxidants, such as flavonols and polyphenols, which reduce oxidative stress.

But interestingly, it also contains the endocannabinoid anandamide (54). 

Dark chocolate also other compounds that slow down the breakdown of anandamide, increasing the amount of anandamide that stimulates your endocannabinoid system (55-56). 

This is likely one reason why eating chocolate makes people feel so good.

Dark chocolate also increases BDNF and reduces cortisol.  

12. Reduce Stress

I highly recommend you try to do something every day to manage your stress because emotional stress has been shown to downregulate CB1 receptors (57-58). 

High cortisol levels for prolonged periods of time, such as those caused by chronically stressful circumstances, also reduces CB1 receptors and significantly reduces cannabinoid binding to CB1 receptors (59-62). 

On top of this, chronic psychological stress reduces endocannabinoid levels in the brain (63-66). 

Overall, researchers say there is strong evidence that the endocannabinoid system needs to function optimally in order to properly deal with stress (67). 

Some of my favourite ways to reduce stress include neurofeedback, meditation (using the Muse headband), massage, acupuncture, eye movement desensitization and reprocessing (EMDR), emotional freedom techniques (EFT), heart-rate variability (HRV) training, and using an acupressure mat. 

Some supplements that can help you reduce stress include zinc, magnesium, ashwagandha and phosphatidylserine.

This anti-anxiety supplement also includes a number of natural compounds that have personally helped me manage my stress over the years.

And here is an article with 20 other ways to lower your stress hormone, cortisol. 

13. Magnolia Officinalis

Magnolia Officinalis is a plant that has neuroprotective properties and relaxing effects.

It’s used in Chinese traditional medicine for the treatment of anxiety, depression and sleeping disorders. 

Researchers have found that Magnolia officinalis extract and its main bioactive constituents, magnolol and honokiol, can activate cannabinoid receptors (17). 

You can either supplement with an extract, or you can drink Magnolia tea. 

Both the tea and extract should be taken with a meal consuming fat because the active ingredients are fat soluble. 

14. Exercise

Exercise is another great way to stimulate and support your endocannabinoid system.

Medium and high-intensity exercise has been shown to activate the endocannabinoid system (73). 

Research also shows that exercise significantly upregulates CB1 receptors and enhances CB1 receptor sensitivity, which is why exercise can protect against the consequences of stress (68, 72, 74). 

Exercise-related improvements in memory are also due to activation of the CB1 receptor. Blocking this receptor seems to prevent the memory benefits of exercise (69, 72). 

Several studies also show that exercise increases levels of anandamide and activates cannabinoid signaling (70-71). 

And researchers now believe that endocannabinoids may actually be responsible for the “runner’s high” (euphoria) that you get when you exercise, and not endorphins (76-77). 

However, you shouldn’t force yourself to exercise. Forced exercise is seen by the endocannabinoid system as a type of stress, and therefore doesn’t increase endocannabinoid levels and can actually decrease CB1 signaling (75). 

So, you should find an aerobic activity that you enjoy so that it’s not a burden.

This is exercise routine I try to follow consistently:

• Lift heavy weights 1-4 times per week

• High-intensity interval sprinting 1-2 times per week

• Walk as much as I can (ideally 30-60 minutes every day)

• Run for 20-30 minutes before lifting weights

15. Palmitoylethanolamide

Palmitoylethanolamide (PEA) is a natural compound that has anti-inflammatory and neuroprotective effects, and low levels of PEA can contribute to chronic brain inflammation and pain (20). 

Research shows that PEA can alleviate pain and increase mood by enhancing endocannabinoid activity (18-19, 21-24).

PEA is naturally found within the body, but it’s also available as a supplement. It's even used for medical purposes in Italy and Spain. 

16. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself. They are necessary for the normal electrical functioning of your brain and nervous system.

Research shows that they increase the synthesis of endocannabinoids and upregulate both CB1 and CB2 receptors (78-79). 

There is also a connection between low omega-3 fatty acid intake, poor endocannabinoid function and mood changes (80). 

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

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

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

And you can read more about the importance of omega-3 fatty acids here. 

17. Agmatine

Agmatine is a metabolite of the amino acid arginine.

It can help reduce pain, treat drug addiction, and protect the brain from toxins (27-28). 

It has been shown to enhance the painkilling effects of cannabinoids. It does this by increasing cannabinoid action and signalling through the CB1 receptor (29). 

My personal experience with agmatine is that it made me agitated, so I stopped taking it. But I don’t have any symptoms of pain. If you do, I think it’s worth trying.

18. Caryophyllene

Caryophyllene is a compound found in many plants and essential oils, including clove, rosemary, basil, oregano, lavender, and hops. It also contributes to the spiciness of black pepper (34). 

Caryophyllene has been shown to have anti-inflammatory, neuroprotective, antidepressant, anti-anxiety and anti-alcoholism effects (35, 40-41). 

These effects are likely because it binds to the cannabinoid receptors (36-37, 39, 42-43). 

It can also help reduce neuropathic pain through the CB2 receptor (38). 

19. Echinacea

Echinacea is a Native American medicinal plant and one of the most popular medicinal herbs.

People often use it to reduce flu symptoms and shorten the duration of the common cold. It’s also sometimes used to reduce anxiety and relieve fatigue.

Compounds in Echinacea, called alkylamides, have been shown to reduce inflammation by binding to the CB2 receptor (44, 46-47). 

Researchers have also found that alkylamides increase the effect of endocannabinoids (45). 

20. Black Truffle

Tuber melanosporum, also called the black truffle, is an edible mushroom native to Southern Europe.

Researchers have found that black truffles contain the endocannabinoid anandamide (49). 

Black truffle peelings can be added meals and go particularly well with mashed potatoes. 

21. Diindolylmethane (DIM)

Diindolylmethane (DIM) is an anti-carcinogenic compound found in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage and kale.

DIM is one of the reasons why these foods are considered so healthy. 

Studies show that DIM reduces inflammation because it binds to CB2 receptors (50-51). 

You can also take it as a supplement.

22. Ruta Graveolens

Ruta graveolens, commonly known as rue, is a medicinal herb.

Researchers have found that a compound within it binds to cannabinoid receptors (52). 

Rue can be taken as an extract.

23. Acmella Oleracea

Acmella Oleracea, also known as Electric Daisy, is a medicinal herb originating from the Amazon region. 

It contains phytocannabinoids and other compounds that can reduce pain and inflammation (81-82). 

It’s available as an extract.

24. Helichrysum Umbraculigerum

Helichrysum Umbraculigerum is a plant with anti-inflammatory and antioxidant properties, originating from South Africa.

It’s been used medicinally for thousands of years, especially in countries like Italy, Spain, and Portugal. 

Researchers have found that it has antidepressant effects likely because it contains cannabigerol, a phytocannabinoid that stimulates the endocannabinoid system (83-85). 

A number of different essential oils with Helichrysum Umbraculigerum are available.

25. Radula Marginata

Radula Marginata is a plant commonly found in New Zealand.

It contains cannabinoids and cannabinoid-like compounds that bind to CB1 receptors, activating the endocannabinoid system (86-90). 

26. Curcumin

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

Researchers have found that supplementing with curcumin for 4 weeks reduces depression by binding to the CB1 receptor and increasing endocannabinoid levels in the brain (155).

Curcumin is included in the Optimal Energy supplement.

Since curcumin is a fat soluble, take it with a fatty meal.  

Conclusion

As you can see, there are many different ways to stimulate your endocannabinoid system besides smoking cannabis.

And supporting this important system can lead to a number of brain and mental health benefits. 

I hope you implement some of these strategies into your regular routine and notice you feel better and live more optimally over time. 

If you think you know someone who might benefit from this article, please share it with them.

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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27 Effective Ways to Increase Acetylcholine in the Brain

Acetylcholine is one of the most important neurotransmitters. 

It's critical for the optimal functioning of your brain. 

And you’ll definitely want to optimize your levels, especially if you’re looking to improve your memory, attention, sleep and learning abilities. 

Luckily, there are a number of ways you can increase the acetylcholine levels in your brain. 

And this article shares the best strategies with you.  

This post includes six main sections: 

• The benefits of increasing acetylcholine and how it affects brain function 

• The conditions associated with low levels of acetylcholine 

• The best choline supplements you can take to increase acetylcholine production 

• The best foods and nutrients you should eat to raise acetylcholine 

• The best herbal supplements for boosting acetylcholine 

• And the most important hormones for optimal acetylcholine levels 

Continue reading to learn more and discover how you can naturally improve your acetylcholine levels. 

The Benefits of Increasing Acetylcholine and How It Affects Your Brain

Acetylcholine is a neurotransmitter, meaning it’s a chemical messenger released by neurons (nerve cells) to “communicate” with other neurons. 

In 1914, it was the very first neurotransmitter to be identified within the brain (82-83).  

Researchers have found that acetylcholine acts on the entire nervous system and plays a large variety of roles throughout the brain. 

But it’s most commonly associated with improved memory and learning (84-85).  

The brain actually needs enough acetylcholine to form memories. 

Research shows that acetylcholine plays a central role in synaptic plasticity, which is a process in the brain that allows brain cells to store new information and memories (88). 

Scopolamine is a drug that blocks acetylcholine activity, and it’s known to impair learning and memory in both humans and animals (86-87).  

What’s also interesting is that acetylcholine levels have even been shown to rise during REM sleep, which is the stage of sleep when humans “store and consolidate” new memories (89-91).  

But acetylcholine doesn’t just improve your memory and learning abilities.  

New studies suggest it helps you stay awake, alert and focused (92-93).  

In fact, some stimulant drugs such as amphetamines and cocaine increase the activity of acetylcholine in the brain, and researchers think acetylcholine may be responsible for the wakefulness-promoting effects of these drugs (94).  

Lastly – but perhaps most importantly – acetylcholine can promote relaxation by stimulating the vagus nerve. 

Research shows that acetylcholine can stimulate vagus nerve activity, which can reduce brain inflammation and improve cognitive function and mental health (95, 99).  

Surprisingly, acetylcholine is the main neurotransmitter of the “rest-and-digest” parasympathetic nervous system. It activates the parasympathetic nervous system and counteracts “fight-or-flight” tendencies (96-98).  

Conditions Associated with Low Levels of Acetylcholine

As we get older, acetylcholine activity slowly becomes less and less efficient. Less acetylcholine is released from brain cells, and cells become less sensitive to the acetylcholine that’s released. 

Studies suggest that this is one reason why memory starts to fail in older people (100).  

But besides aging, low acetylcholine levels (and reduced acetylcholine activity in certain areas of the brain) have also been linked to the development and progression of several brain and mental health conditions.  

The biggest link is with Alzheimer's disease and dementia, as people with these conditions often have low acetylcholine levels (101-102). 

In fact, it’s estimated that patients with Alzheimer’s Disease lose 90% of the acetylcholine in their brains (107).  

Research shows that low acetylcholine in the brain can cause cognitive decline and poor memory in people with dementia and Alzheimer's disease.  

And many of the medications that are prescribed to relieve cognitive symptoms and slow down the disease’s progression often work by increasing acetylcholine in the brain and stimulating acetylcholine activity throughout the brain (103-112).  

Parkinson’s disease is another neurodegenerative disorder that is linked to low acetylcholine levels in the brain (113).  

Too little acetylcholine in the brain can also contribute to the poor cognition and psychosis seen in people suffering with schizophrenia (114-115).  

It’s also been found that patients with relapsing-remitting multiple sclerosis have lower acetylcholine levels (116).  

Lastly, children with autism may lack acetylcholine in their brain, which can contribute to their intellectual impairment. But increasing acetylcholine can improve cognitive and social symptoms (117-118).  

It’s also important to point out that many prescription medications are anticholinergic, meaning they reduce acetylcholine and inhibit the physiological action of acetylcholine in the brain.  

I used to be on several prescription drugs that were anticholinergic, and I experienced a gradual decline in my cognition. 

But once I started following and implementing some of the steps below, I noticed an improvement in cognitive function since they increased my levels of acetylcholine.  

I still follow much of the advice below because it helps me focus, remember and learn more effectively. 

The Best Choline Supplements to Increase Acetylcholine in the Brain

One of the best and most straightforward approaches to increasing acetylcholine levels is by supplementing with choline. 

Choline is an essential nutrient, meaning it can’t be made by the body. You must consume it through your diet. 

Unfortunately, most people don’t eat enough choline because very few foods in the Western diet contain high amounts of it. 

This is a huge problem because choline is a precursor to acetylcholine. It’s one of the important building blocks that the brain needs to make acetylcholine. You need to eat enough choline to synthesize enough acetylcholine in your brain. 

And in one study, researchers found that a higher intake of choline was associated with better cognitive performance (79).  

There are several types of choline supplements on the market, and many of them claim to increase choline and boost acetylcholine levels in the brain.  

But unfortunately, many of them are not effective at increasing choline levels in the brain and raising acetylcholine.  

I’ve tried all of the main choline supplements over the years.  

And I’ve found the two below to be the most effective and best options.  

That’s why they're now both included in the Optimal Brain supplement. 

1. Citicoline

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

It has anti-inflammatory and neuroprotective effects. 

Research shows that citicoline increases choline levels in the brain (1).  

Since choline helps produce acetylcholine, citicoline also increases acetylcholine in the brain (2, 5-6).  

Researchers have found that citicoline increases the synthesis and release of acetylcholine in the brain after traumatic brain injury. It also increases the number of acetylcholine receptors in your brain (4,7).  

As a result, supplementing with citicoline can improve cognition, working memory and verbal memory, and attention (80-81).  

Citicoline significantly improves my focus and mental energy. That’s why it’s in the Optimal Brain supplement.  

Make sure you read this article to learn more about the remarkable benefits of Citicoline.

2. Alpha GPC

Alpha GPC is another excellent supplemental form of choline. It’s very effective at reaching the brain and improving cognitive function.  

Researchers have found that Alpha GPC enhances cognition and improves learning and memory by increasing the release of acetylcholine in the brain (8).  

One study found that it increases levels of acetylcholine in the frontal cortex region of the brain, which improves memory, judgment and decision making (10).  

Alpha GPC can also increase the synthesis of acetylcholine in the brain, which can help treat dementia (9).  

Alpha GPC is in Optimal Brain along with citicoline.  

Make sure you read this article to learn more about the remarkable benefits of Alpha GPC, the optimal dosage, and the best way to take it.

The Best Foods and Nutrients to Increase Acetylcholine in the Brain

3. Pantethine

Pantethine is the bioactive form of Vitamin B5.  

It’s the precursor to coenzyme A. And coezyme A plays a key role in the synthesis of acetylcholine. 

So supplementing with pantethine can lead to an increase in the synthesis of acetylcholine in the brain (11-13). 

Researchers have found that chronic alcohol consumption is known to deplete pantethine in the brain. This then inhibits coenzyme A and reduces levels of acetylcholine in all areas of the brain (11-13). 

So it’s best to avoid alcohol if you want to increase your acetylcholine levels. 

And if you do drink alcohol regularly, definitely supplement with pantethine so that you can maintain your acetylcholine levels. 

Pantethine is one of my favourite supplements for energy, focus and motivation.  

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

Pantethine is also a key part of Dr. Bredesen’s protocol for preventing dementia.  

4. Acetyl-L-Carnitine

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

It’s been shown to have neuroprotective and cognitive-enhancing effects.  

It’s often used as a natural brain booster by people of all ages because it supports brain cells, enhances cognition, and increases alertness. 

One reason it works so well is because it’s the precursor to acetylcholine and increases levels of acetylcholine in the brain. It also activates acetylcholine receptors in the brain (14-15).  

As a result, researchers believe it should be used to treat cognitive decline (16).  

I find that ALCAR personally gives me a big boost in cognitive energy and resilience. It keeps me motivated to do complex tasks that require optimal brain function.  

It’s included it in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

5. Zinc

Zinc is an essential mineral for brain health.  

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (75-77). 

That’s a huge problem. 

Because studies show that zinc significantly inhibits acetylcholinesterase, an enzyme that breaks down and reduces acetylcholine. As a result, it increases acetylcholine levels (23). 

Researchers have also found that zinc activates acetylcholine receptors in the brain (24-25).  

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short.  Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc.  

Besides supplementing with zinc, you should also eat plenty of healthy, whole foods that contain zinc. 

Some of the best foods to optimize your zinc levels include:

• Oysters 

• Grass-fed beef 

• Pumpkin seeds 

• Cashews 

• Mushrooms 

• Spinach  

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

Check out my previous post all about zinc for more steps you can take to increase your zinc levels. 

6. Epigallocatechin Gallate

Epigallocatechin-3-Gallate (EGCG) is the main polyphenol found in green tea.  

It’s been shown to have anti-inflammatory and neuroprotective effects. 

Research shows that EGCG improves cognitive function by increasing cholinergic neurotransmission in the brain (26).  

I personally drink organic green tea regularly, usually in place of coffee on days when I’m relaxing. 

However, it’s important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.  

That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.  

But unfortunately, large dosages of concentrated EGCG have been shown to cause liver toxicity.  

So you could supplement with large dosages of concentrated EGCG and see some benefits.  

But you'd be damaging your liver at the same time.  

Not good.  

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver?  

You take it with Vitamin C.  

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C. 

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C.  

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).  

7. Grape Seed Extract

Grape seed extract is a supplement high in antioxidants that can help prevent memory loss and improve cognitive function.  

Grape seed extract contains high levels of an antioxidant called proanthocyanidin. 

Proanthocyanidin has been shown to increase acetylcholine levels and decrease the breakdown of acetylcholine in the brain (27).  

And one study found that taking grape seed extract every day can improve attention and memory (78).  

Grape seed extract is included in Optimal Antiox, and it contains 95% proanthocyanidins so that you get optimal results.

8. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.  

Unfortunately, a lot of people are deficient in magnesium.  

This is a shame because magnesium is absolutely essential for optimal brain function. 

Magnesium has been shown to have a strong accelerating action on the synthesis of acetylcholine (28).  

The mineral also increases the effectiveness of drugs that slow down the breakdown of acetylcholine (29). 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day.  

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:  

• Spinach 

• Chard 

• Pumpkin seeds  

• Almonds  

• Avocado  

• Dark chocolate  

• Bananas  

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

9. Manganese

Manganese is an important trace mineral for human health. It acts as a cofactor, helping many enzymes carry out their functions in the body. 

Manganese has been shown to increase the synthesis of acetylcholine (30).  

Hazelnuts and macadamia nuts contain high levels of manganese, while leafy green vegetables, tea, chocolate and some fruits contain moderate levels. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

However, it’s important to note that you shouldn’t consume too much manganese.  

In excess, manganese is neurotoxic and can lead to manganism, a neurodegenerative disorder that causes dopaminergic neuronal death and symptoms similar to Parkinson's disease.  

So I don’t recommend supplementing with very large doses of manganese.  

The small amount of manganese in Optimal Antiox is fine though.

10. Curcumin

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

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

One reason is becayse the curcuminoids in turmeric significantly inhibit the breakdown of acetylcholine, increasing levels in the brain. As a result, turmeric can improve memory and help treat Alzheimer's disease (31).  

Curcumin has also been shown to enhance the activity of acetylcholine in the brain (32-33).  

Curcumin is included in the Optimal Energy supplement. 

Since curcumin is a fat soluble, take it with a fatty meal. 

11. Coffee

Coffee and caffeine are excellent for brain health.  

There is lots of research showing they are very healthy and can lower the risk of developing neurodegenerative diseases.  

One reason is because they can help optimize acetylcholine levels.  

Research shows that caffeine enhances the release of acetylcholine and increases acetylcholine levels in the brain, particularly in the hippocampus, which is the “memory center” of the brain (17-18).  

I recently cut out coffee completely but I used to drink this high-quality coffee. 

You can also just take pure caffeine tablets if you want.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed.  

Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. I would have my last cup sometime between 10 in the morning and noon. Any later than that and it disrupted my sleep. 

It's also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine.  

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

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

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.  

That’s why I included coffee fruit in the Optimal Brain supplement. 

12. Eggs

Eggs are one of the richest food sources of choline. 

And research shows that eating eggs can lead to a significant increase in choline levels in the blood and in the brain (19-20).  

I eat at least 3 eggs every day. They are full of nutrients and excellent for brain health. You should try to find pastured eggs from a local farmer in your area.  

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

13. Beef Liver

Beef liver is another very rich source of choline. 

And research shows that eating liver can lead to a significant increase in choline levels in the blood and in the brain (19-20). 

Beef liver is one of my three top foods I recommend eating for optimal brain health. 

It’s included in my Free Grocery Shopping Guide for Optimal Brain Health. 

I don’t like the taste of cooked liver, so I take desiccated beef liver capsules instead.  

14. Uridine

Uridine is a natural compound commonly found in beer. 

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation. 

Researchers have found that supplementing with uridine increases acetylcholine concentrations in the brain (3).  

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (74).  

So you’ll need to supplement with it. 

Uridine is synergistic with omega-3 fatty acids and choline, meaning they all work better when you take them together.  

15. Wild Blueberries

If you want to improve your cognitive performance, eating lots of fruits and vegetables is definitely something you’ll want to do regularly.  

Wild blueberries are particularly potent because of they are so rich in polyphenols. 

The polyphenols in wild blueberries have been shown to significantly improve learning and memory by increasing acetylcholine levels in the brain (21-22).  

If you eat blueberries, make sure they are wild because they are richer in polyphenols.  

I buy wild blueberries every time I go grocery shopping. 

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

I try to eat one cup of them every day to support my brain health.  

Alternatively, you can take a blueberry extract.

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

It’s actually less expensive in the long run to take an extract than eat blueberries every day, but I just prefer to eat actual blueberries. It’s more enjoyable.  

You can also drink blueberry juice if you want. There is research showing that blueberry juice improves cognitive function in the elderly. 

Besides increasing acetylcholine, wild blueberries also improve brain health by increasing BDNF and improving brain blood flow. 

16. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of 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. 

Research also shows that omega-3 fatty acids increase acetylcholine levels in the brain (34-35).  

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.  

Omega-3 fatty acids are found primarily in cold water fish, including:  

• Salmon  

• Black cod  

• Sablefish  

• Sardines  

• Herring  

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

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

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

The Best Herbal Supplements to Increase Acetylcholine in the Brain

There are many different herbs and natural plant compounds that can increase acetylcholine levels.

They usually work by inhibiting acetylcholine esterase, the enzyme responsible for breaking down acetylcholine in the brain.

17. Ginkgo Biloba

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

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.  

Ginkgo Biloba extract is most commonly used to improve brain health because it increases brain blood flow and improves memory, mood, mental energy, and attention in both healthy and unhealthy individuals. 

Ginkgo biloba extract has been shown to enhance cognition by increasing acetylcholine levels in the prefrontal cortex of the brain (42, 45).  

In one study, it significantly increased acetylcholine in the hippocampus, which is the area of the brain involved in memory (41). 

Another study found that it also inhibits acetylcholine esterase, the enzyme responsible for breaking down acetylcholine. As a result, researchers think it could be used to treat dementia and Alzheimer’s disease (43-44).  

Ginkgo Biloba is included in the Optimal Brain supplement. 

18. Ginseng

Researchers have found that several types of ginseng significantly reduce the breakdown of acetylcholine (52).  

They also increase the synthesis of acetylcholine in the brain, which can reverse memory loss (53).  

The best form of ginseng that I have personally benefited the most from is American Ginseng (Panax quinquefolius).  

I find that it improves my memory and clears brain fog very quickly.  

Research shows that American Ginseng enhances brain function by stimulating the production and release of acetylcholine in the brain (54-55).  

One study found it can recover the cognitive function by enhancing acetylcholine levels (56).  

19. Huperzine A

Huperzine A is a natural compound found in the Chinese herb Huperzia serrata.  

It has neuroprotective effects, and significantly improves cognition in animals and humans (40).  

It's been shown to block acetylcholine esterase, the enzyme responsible for breaking down acetylcholine (39).  

As a result, it can increase acetylcholine levels in the brain, improving learning and memory (36).  

A systematic review concluded it can help reduce cognitive decline and slow down the development of neurodegenerative disorders (38-39).  

And in China, it’s approved and prescribed to treat Alzheimer’s disease (37).  

20. Bacopa

Bacopa monnieri is a medicinal herb that enhances cognition.  

It’s most commonly used to improve memory and reduce symptoms of dementia (48).  

Research shows that bacopa blocks the breakdown of acetylcholine and increases the production of acetylcholine (46, 49). 

One study found that it can even reverse the memory loss caused by anti-cholinergic drugs (47).  

Other studies show that it significantly improves learning and memory by significantly reducing the breakdown of acetylcholine (50-51).  

Besides improving memory and cognition, I have found bacopa very relaxing and good at reducing anxiety and stress. 

So it’s a good option if you’re looking for something to increase acetylcholine and relieve anxiety at the same time.  

21. Gotu Kola

Gotu Kola (Centella asiatica) is a traditional herb with antioxidant and anti-inflammatory properties.  

It’s been used for centuries in Ayurvedic and traditional Chinese medicine to enhance cognition.  

Studies show that it enhances learning and memory by inhibiting the breakdown of acetylcholine in the brain (58-60).  

It’s even been shown to reduce the formation of amyloid plaques, which occurs in the brains of people with Alzheimer’s disease (57).  

It's important to point out that the Gotu Kola plant soaks up heavy metals from the soil. So you need to find a high-quality, organic source that doesn’t contain heavy metals.  

22. Galantamine

Galantamine is an alkaloid isolated from the plant Galanthus woronowii. 

It’s commonly used to treat mild to moderate Alzheimer’s disease because it can improve memory, cognitive performance, activities of daily living and behavioral symptoms (62, 64).  

Research shows that it maintains acetylcholine levels by slowing down the breakdown of acetylcholine in the brain (61).  

It also stimulates acetylcholine activity throughout the entire brain (63).  

23. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.  

It’s one of the most popular adaptogens used to increase physical and mental stamina. 

Rhodiola has been shown to improve learning and memory by reducing the breakdown of acetylcholine (65-67).  

As a result, researchers think it is a good candidate for the treatment of dementia and other memory disturbances (65).  

I personally take this rhodiola supplement. I don't take it every day, only when I need an extra boost in brain function and cognitive energy. It’s especially useful after stressful periods of pushing myself too hard. It helps me recover faster.  

Rhodiola also boosts dopamine levels and induces autophagy in the brain.  

Be sure to check out this post to learn more about the benefits of rhodiola. 

24. Rosemary

Rosemary (Rosmarinus officinalis) is a medicinal plant rich in polyphenols and flavonoids. 

It has antidepressant effects by boosting cholinergic activity in brain cells (68).  

It also significantly reduces the breakdown of acetylcholine (69).  

Researchers found that simply inhaling rosemary essential oil can improve cognitive performance by preventing the breakdown of acetylcholine (70).  

Important Hormones That Increase Acetylcholine in the Brain

Hormones levels can also significantly impact your acetylcholine levels. Below are three main hormones that you should optimize.

25. Estrogen

Estrogen is the primary female sex hormone and responsible for the development and regulation of the female reproductive system. 

Increasing estrogen levels has been shown to significantly increase the release of acetylcholine in the frontal cortex of the brain (71).  

I recommend both men and women get their hormone levels checked regularly, and then optimize them if they want to optimize brain function and feel their best.  

You can check your estrogen levels here. 

26. Insulin

Insulin is a hormone that significantly affects brain function.  

Researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within the brain.  

Unfortunately, many people today develop insulin resistance within the brain.  

When this happens, there is a reduction in cognitive function.  

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

Intranasal insulin has been reported to significantly enhance memory, increase mental energy and reduce brain fog. 

One possible way it does this is by increasing acetylcholine levels in the brain.  

Research shows that insulin improves memory by enhancing cholinergic function and inhibiting the breakdown of acetylcholine in the brain (72). 

Intranasal insulin also improves brain blood flow and increases the formation of new synapses in the brain. 

If you’re interested in learning more about intranasal insulin, I previously wrote a full article about it. You can read that here. 

27. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement. 

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night. 

Research shows that melatonin improves memory by enhancing cholinergic function and inhibiting the breakdown of acetylcholine (73). 

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.

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

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Live Optimally,

Jordan Fallis

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