The Best Amino Acid for Depression, Anxiety and Pain

An illustration of a woman worrying and ruminating.

Today I want to talk to you about one of the best amino acids that has really helped me manage feelings of depression, anxiety and trauma.

I write about many different helpful nutrients and supplements, and I know it can be overwhelming. 

So I want to dedicate this post to one amino acid, because I feel like it’s helped me more than any other.

As soon as I realize I'm running low and have just a few capsules left, I order it immediately because it gives me so many benefits.

Even though I can live without it, I’d rather not.

A man sitting on the edge of a cliff, depressed and worrying. Clouds are above him and raining down on him.

Taking it every so often helps my mood and significantly improves the quality of my life. 

A subtle sense of “impending doom” starts to creep in when I’ve gone too long without it. 

If you struggle with chronic anxiety and depression, you probably know what I’m talking about.

This feeling used to be a lot worse for me. 

It felt like a dark cloud was following me around all day, and I just couldn’t shake it.

It’s now gone.

And thankfully, I know exactly how to keep it away.

But life can be tough at times, and things happen.

And that’s why I’m glad I have access to DL-Phenylalanine (DLPA) whenever I need it.

It helps me get through stressful times.

It can get me out of a deep hole like nothing else.

And if you struggle with feelings of trauma, anxiety and depression on a regular basis, it may help you too. 

 

What is DL-Phenylalanine (DLPA) and How Does It Work?

I first learned about phenylalanine in the book The Mood Cure by Julia Ross. 

It’s an essential amino acid that plays a key role in the proper functioning of your nervous system.

If you're deficient in phenylalanine, you can have the following symptoms:

  • Fatigue

  • Confusion

  • Memory problems

  • Decreased alertness

  • Loss of appetite

DL-Phenylalanine, or DLPA for short, is a combination of two different forms of phenylalanine – D-Phenylalanine and L- Phenylalanine.

The cover of the book “The Mood Cure”.

The D and L forms of phenylalanine have different beneficial effects on your body and brain. 

L-Phenylalanine is used as a building block by your body to create a number of important proteins, hormones and neurotransmitters. 

This includes dopamine, norepinephrine and thyroid hormone – all of which are necessary for optimal brain and mental function.

Dopamine in particular is very important as it’s the main neurotransmitter that supports your attention and motivation, and plays a key role in the “reward system” of your brain.

D-Phenylalanine, on the other hand, inhibits the breakdown of endorphins.

Endorphins are pain-relieving compounds that originate within your body. 

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain. 

But D-Phenylalanine has been shown to slow the action of enzymes that destroy these morphine-like substances. By doing this, it can prolong the activity of your endorphins within your nervous system, allowing you feel better for longer (1-6). 

 

How It Can Help You

Together, D and L-Phenylalanine can support your brain and mental health by increasing both dopamine and endorphins levels.

My research and personal experience suggest it can help treat a number of different conditions, including:

Personally, it helped me the most with depression and anxiety, and there are several studies that show it can improve your mood.

In one study, 20 depressed patients took 200 mg of DLPA everyday. At the end of the 3-week study, 12 patients no longer had depression, and 4 patients experienced mild to moderate improvements in their mood (8). 

This makes sense considering that researchers have found that people struggling with depression often have low levels of phenylalanine, and supplementation significantly elevates their mood (9). 

In fact, one study found that DLPA is just as effective as standard antidepressants (but without side effects), and another found that people who don’t respond to common antidepressants often get significantly better when they take DLPA (10, 11). 

And even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (12).

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (13).

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My Experience

By building up your natural endorphin production, DLPA doesn’t just help reduce physical pain – but mental pain as well.

When I first started taking DLPA, it was such a relief. I was so glad I had found it. 

I notice it makes me:

  • More comfortable, happy and satisfied with my life;

  • More relaxed and calmer every time I take it;

  • Less moody and irritable;

  • Less likely to take things so seriously; and

  • Less reactive to negative events and situations.

Overall, it lifts my mood and reduces emotional sensitivity. Life becomes less intense. I’m not as sensitive to the world around me. I would definitely recommend it to others who also have “sensory processing sensitivity”. 

And eventually, DLPA helped me successfully wean off multiple psychiatric medications. Along with some other supplements, it played a critical role in making the withdrawal process as smooth as possible. 

I used to take 500 mg every day. Currently, I only need 500 mg once or twice each week, mainly because neurofeedback and EMDR have helped me so much.

 

Other Success Stories

I understand that you might be thinking that perhaps DLPA won’t help you like it helped me.

And I can't guarantee that it will. 

But I did some digging and found a number of other people online who say that DLPA has also helped them manage or overcome their mental health issues. 

I’ve gathered their comments below and bolded anything that I can personally relate to or I have experienced while taking it:

  • “Suffering from severe post-traumatic stress, I've tried any number of natural products as the chemical cocktails handed out by conventional medicine are simply not acceptable to me. After my first dose of 1000mg DLPA, my depression lifted and trauma reactions (flashbacks and hyperviligence) significantly reduced. I've been taking this for a couple months now and there is definitely a light at the end of the tunnel. It has almost completely reversed my suicidal tendencies which were increasing regularly; they are now practically nonexistent. This product has truly saved my life.”

  • “My brain finally feels at rest and the anxiety has greatly decreased, and I can get on with my life. DLPA is my lifesaver. I will be taking this for as long as I need to.”

  • “DLPA has been a huge help to me. I have type 1 bipolar and this has helped me more than anything I have ever tried. I will buy more and I also take more than 1. I take 2 to 3 a day and it calms my mind like nothing else ever has.”

  • “My husband is mildly bipolar. We've decided to try to treat him naturally and phenylalanine is one of the treatments. He only takes this on an "as needed" basis, which turns out to be at least two days per week. He has other regular supplements he takes daily. This is only for "extra support" on bad days. And it really works.”

  • “DLPA is a key factor in improving my anxiety, depression and ADHD more than any of the several medications I have taken over the last 10 years.”

  • “I take DLPA first thing in the morning and it literally helps me get out of bed, get focused and get the day going with a positive attitude.”

  • “I honestly felt a difference right away. I was suddenly happy and smiling non-stop. I truly had a sparkle in my eye and I felt talkative and social. After a few hours the feeling wore off but I still felt an inner sense of content. It has helped with feelings of anxiety as well which is a plus.”

  • “Wow, what a difference! I have been so relieved from all those false moods that I can honestly say I am happy, alive and free.”

  • “I use this daily for the treatment of mild depression. I do notice a difference while on it. I went off of it briefly and felt as if someone had let some air out of my balloon, just kind of deflated.”

  • “I have suffered with extreme depression and anxiety since I was 13 (I’m now 42). I have gone through many different prescription/herbal/clinical therapies, and this product has been life-changing in a very short time. This has given me energy and focus I never had, a zest for life, an ability to handle stresses. I tell my husband (who keeps mentioning what a huge difference he has noticed) that this must be how "normal" people live.”

It absolutely blows my mind that more people aren’t aware of DLPA’s incredible and diverse benefits.

Clearly, it should be a first-line treatment for depression and anxiety. 

Yet I was never told about it, and it took me years to finally discover it.

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Where to Get It and How to Take It

I currently take this DL-Phenylalanine. 

I've also taken this one at one point.

I've also taken this DLPA and it works. It's currently less expensive than others through Amazon.

I've also taken this DLPA and it works. It's currently less expensive than others.

Both work very well in my experience.

There are a number of other brands with good reviews, but I personally can’t vouch for them.

Make sure you get a combination of both D and L-Phenylalanine. I tried L-Phenylalanine alone once and it didn’t help me as much. 

In theory, it’s also a good idea to take it alongside Vitamin B6 and Vitamin C because they help with the conversion of phenylalanine to dopamine.

You should start with 500-750 mg each day and monitor how you feel. You will have to experiment and figure out your ideal DLPA dosage. The DLPA dosage for depression, pain or anxiety can vary. You may even need up to 1,500 mg daily.

But the benefits seem to increase over the time. The more you take it, the more you can feel it’s effects. 

Also, make sure you take it on an empty stomach. Do not take it with high-protein foods. Other amino acids (such as tryptophan) can compete with phenylalanine, and reduce its absorption and transportation across the blood-brain barrier.

Lastly, this anti-anxiety supplement includes several other natural compounds and amino acids that have helped me manage my anxiety over the years. It can also help reduce stress and anxiety, along with DL-Phenylalanine. 

 

Conclusion

Antidepressants and benzodiazepines are not your only options for depression and anxiety. 

There are many other safe and effective treatment options. 

A person’s hand and it says “I am stronger than depression.”

DL-Phenylalanine is one of these other options.

I can’t promise it will work for everyone, but since it’s easily accessible through iHerb, it’s worth a try if you suffer from depression and anxiety. Experiment with it and listen to how you feel. 

And like I have, I encourage you to use as many tools as you can to help yourself, including nutrition, supplements, exercise, neurofeedback, light therapy, etc. The list goes on and on. 

None of them have to work completely.

But all together, they can make a huge difference and change the course of your life like they have mine.

 
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Live Optimally,

Jordan Fallis

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25 Powerful Ways to Boost the Mitochondria in Your Brain

Picture of several mitochondria.

It’s becoming increasingly clear that chronic mitochondria dysfunction is one of the main underlying factors that contributes to poor brain function and mental illness. 

Mitochondria are unique structures within every cell of your body. You have trillions and trillions of them, making up approximately 10% of your total body weight.

Mitochondria are considered the “powerhouses of the cell,” generating most of the energy in your body by converting nutrition into adenosine-5’- triphosphate (ATP). ATP is your body’s main source of cellular fuel. You are constantly using it, and your brain needs enough of it to work properly (106-107). 

Your mitochondria are critically important and need to be supported to overcome depression and anxiety, and reach optimal brain and mental health.

Mitochondria are especially abundant in your brain cells and involved in many important biological processes in the brain, including the regulation of free radicals and neurotransmitters.

In fact, monoamine oxidase (MAO), the enzyme responsible for the metabolism of monoamine neurotransmitters, is localized within the outer mitochondrial membrane (91-93). 

So not surprisingly, numerous studies show that there is a correlation between impaired mitochondrial function in the brain and many psychiatric and neurodegenerative diseases, including:

In fact, some researchers are convinced that mitochondrial dysfunction is involved in almost every chronic disease (108-110). 

Mitochondria dysfunction decreases ATP energy production and increases oxidative stress, which are commonly found in the brains of people suffering from brain and mental health disorders.

Cognitive symptoms of mitochondrial dysfunction can also include impairments in attention, executive function and memory (105).

Unfortunately, a number of psychiatric drugs damage the mitochondria and worsen the dysfunction.

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

Below are a number of strategies I’ve used over the years to support my mitochondria.

Supplements and lifestyle changes can improve mitochondrial health by increasing the availability of proteins needed for ATP production.

They also act as antioxidants, assisting the mitochondria in reducing oxidative stress.

Some of the following lifestyle changes and supplements can also increase the number of mitochondria present within the cell.

And you can start using them today to regain optimal brain and mental health.

 

1. Eat Nutrient-Dense, Whole Foods

Dr. Terry Wahls standing in front of her wheelchair.

Eating lots of fresh, nutrient-dense whole foods is an impactful action you can take to power your mitochondria. 

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

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

She was diagnosed with multiple sclerosis (MS) more than a decade ago but reversed the neurodegenerative brain disease by repairing her mitochondria with an intensive nutritional strategy.

She outlines how she recovered her health in her book The Wahls Protocol. 

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

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

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

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

 

2. Limit Certain Foods and Ingredients

Pizza, burgers and fries. Fast, processed food impairs mitochondria health.

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

Your mitochondria were not designed to deal with our current food environment and lifestyle habits. 

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

Dr. Wahls also recommends you avoid all gluten, dairy and soy products for optimal mitochondrial health.

I used to strictly avoid all of these foods and I felt better when I did, but no longer need to since restoring my health.

 

3. Eat More Essential Fats

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

That’s why Dr. Wahls recommends eating organic grass-fed beef or wild-caught fish, such as salmon, every day.

Avocados, nuts, seeds, coconut and olive oil are also rich in healthy fats. 

Supplementing with krill oil is another excellent option.

 

4. Exercise

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

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

Exercise can also increase brain-derived neurotrophic factor (BDNF).

 

5. Low-Level Laser Therapy (LLLT)

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

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

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

These mitochondrial benefits have also been seen directly within the brain.

Studies show that LLLT increases mitochondrial activity within brain cells, and this leads to beneficial effects in behaviour (41). 

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

I have used these two LLLT devices myself at home to support my mitochondria and boost my brain function:

  • Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. You can shine it on your forehead for 5 minutes every day. You can also shine it on other parts of your head and on your entire body, including your thyroid, thymus gland and gut.

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

You can learn more about LLLT in this post. 

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

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6. Resveratrol

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

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

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

Resveratrol is included in the Optimal Energy supplement.

 

7. Caloric Restriction and Intermittent Fasting

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

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

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

So you can do intermittent fasting instead. 

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

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

 

8. Nicotinamide Adenine Dinucleotide (NADH)

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

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

Depletion of NADH has been linked to a number of diseases, including depression, chronic fatigue syndrome, Alzheimer’s and Parkinson’s.

But stabilized oral NADH has been shown to improve all of these conditions (46, 47, 48). 

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

LLLT is also known to increase NADH in your mitochondria. 

Check out this article for other ways to increase NAD.

 

9. Ketogenic Dieting

A ketogenic diet is a very low-carb diet. 

When you restrict carbohydrate-rich foods, your body enters ketosis.

Ketosis is a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose (36).

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

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

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

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

Exogenous ketones can also help you get into ketosis and experience the mitochondrial-boosting effects of ketones very quickly.

 

10. B Vitamins

B vitamins play an essential role in maintaining mitochondrial function.

In fact, your mitochondria will be compromised if you have a deficiency of any B vitamin (37). 

Deficiency is more likely if you take certain medications. 

Vitamin B1, B2, B3, B5, B6 and B12 are all included in the Optimal Energy supplement for this reason.

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11. Ribose

Ribose is a five carbon sugar created naturally by your body.

Even though it’s a sugar, research suggests it does not raise blood sugar levels.

Instead, your body stores it in the mitochondria (49, 50). 

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

Chronic stress can deplete ribose, and certain conditions have been linked to chronic ribose deficiency, including depression and chronic fatigue syndrome.

People can supplement with ribose if they struggle with these disorders because it can help reduce mental and physical lethargy (52, 53).

Ribose is also included in Optimal Energy.

 

12. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is an antioxidant molecule found in every cell of your body.

It’s particularly concentrated in the mitochondria, playing a key role in the production of energy.

It also protects the mitochondria from oxidative damage. 

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

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

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

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

Unfortunately, chronic oxidative stress and medications can further deplete CoQ10. 

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

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

But supplementing with it will give you a more significant mitochondrial boost.

 

13. Pyrroloquinoline quinone (PQQ)

Pyrroloquinoline quinone (PQQ) is a vitamin-like enzyme and potent antioxidant found in plant foods.

It has a wide range of brain health and mitochondrial benefits.

It’s been shown to preserve and enhance memory, attention, and cognition by protecting the mitochondria from oxidative damage.

It also promotes the growth of new mitochondria in the brain (56-59). 

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

Reactive nitrogen species (RNS) and reactive oxygen species (ROS) cause severe stress on brain cells and mitochondria.

PQQ has also been shown to suppress RNS and ROS (60-62). 

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

I personally never really noticed much of anything from PQQ. So I don’t take it anymore and didn’t include it in Optimal Energy.

 

14. Magnesium

Magnesium is a vital mineral within your body.

Mitochondria are considered magnesium “storage units” because they hold onto a lot of your body’s magnesium. 

Magnesium also protects the mitochondria and plays a role in the production and transfer of ATP within the mitochondria.

And research shows that if you have a deficiency in magnesium, your brain cells will have fewer mitochondria, and they will be less healthy (54, 55). 

This is just another reason to supplement with magnesium every day.

 
Scientific representation of brain and brain blood flow.

Carnitine is an amino acid that improves mitochondrial activity and plays an important role in energy production.

It’s known to transport fatty acids directly into the mitochondria of your brain cells. 

It’s also required to produce ATP and deficiencies are associated with reduced mitochondrial function in the brain (74). 

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

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

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

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

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

It’s been shown to improve cognition by reducing oxidative stress in the brain.

It also protects existing mitochondria and creates new mitochondria in the brain (80, 101).

Both ALA and carnitine are included together in Optimal Energy.

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16. Thiamine

Thiamine, also known as Vitamin B1, is an essential water-soluble nutrient that cannot be made by the body.

It’s used in nearly every cell in the body and it’s especially important for supporting energy levels and mitochondrial functioning in the brain.

It’s also required by nerve cells and other supporting cells in the nervous system.

Research shows that thiamine deficiency induces oxidative stress, resulting in mitochondrial abnormalities in the brain (21-22).

Healthy food sources of thiamine include green peas, beef liver, asparagus, pecans, spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs. 

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

Thiamine is also included in Optimal Energy.

 

17. Creatine

Creatine is a molecule produced in the body and found in foods, particularly meat, eggs, and fish.  

Creatine is also available as a supplement.

Athletes, bodybuilders, wrestlers, sprinters often take extra creatine to gain more muscle mass.

It’s an incredibly well-researched supplement and safe to take regularly. 

Supplementing with creatine can also support the brain.

It's been shown to have neuroprotective effects. It rapidly produces energy to support brain cell function.

Researchers have also found that creatine supplementation improves function of mitochondria in the brain (25).

 

18. Curcumin

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

Curcumin protects mitochondria and prevents mitochondrial dysfunction in the brain (111-113).

Curcumin can be found in both Optimal Energy and Optimal Antiox.

 

19. Malic Acid

Malic acid, also known as malate, is an intermediate of the Krebs cycle.

It’s a key step in the pathway of energy production by the mitochondria.

And it has a number of health benefits because it improves mitochondrial function.

Malate supplementation has been shown to increase the availability of NAD+, which is necessary for producing ATP.

Malate also increases NADPH levels, which is a fundamental antioxidant in the body that promotes mitochondrial function (114).

That’s why I’ve included malic acid in the Optimal Energy supplement.

 

20. Niacinamide

Niacinamide, also known as nicotinamide, is a vitamin found in foods.

It’s also often taken as a supplement.

Niacinamide is the precursor to NAD+ and therefore supplementation can increase levels of this molecule and improve mitochondrial function.

Researchers have found that niacinamide prevents energy depletion in the brain (115).

It also improves the mitochondrial quality of brain cells by inducing autophagy and causing dysfunctional mitochondria to fragment (116).

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21. N-Acetyl-Cysteine

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

It’s also the precursor to glutathione, your body’s master antioxidant.

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.  

But supplementing with NAC can increase and normalize your cysteine and glutathione levels. 

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses.

NAC can also help support your mitochondria.

In one study, NAC treatment for 9 weeks reduced oxidative damage to the mitochondria (117).

And in multiple cell studies, NAC improved mitochondrial function by reducing oxidative stress (118-119).

 

22. Succinic acid

Succinic acid, also known as succinate, is an intermediate molecule of the Krebs cycle that plays a significant role in the electron transport chain.

It can be purchased as a supplement to boost energy production by the mitochondria.

Succinic acid has been shown to prevent structural and functional damage to the mitochondria caused by oxidative stress (120).

And in brain cells that have mitochondrial dysfunction, succinic acid supplementation improved mitochondrial functioning by increasing glucose and oxygen usage. This led to increased levels of ATP energy (121).

For this reason, succinic acid is in the Optimal Energy supplement.

 

23. EGCG

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

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

EGCG accumulates within the mitochondria and activates a number of proteins related to mitochondrial function (122-124).

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 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 (9).

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).

 

24. Citicoline

Citicoline (also known as CDP-Choline) is one of the most bioavailable forms of choline, an essential B vitamin.

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

That’s why supplementation is often necessary for optimal brain health.

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

Research shows that citicoline slows down the aging of mitochondria in the brain (125).

It also significantly enhances mitochondrial energy production and increases ATP levels in the frontal lobe of the brain (125).

Citicoline significantly improves my focus and mental energy.

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

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

 

25. 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 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.

It even reduces the risk of dementia and Alzheimer’s disease!

Researchers have discovered that one of the ways it supports brain function is by improving mitochondrial function and increasing the production of ATP in brain cells (126-127).

It even restores ATP levels after mitochondrial damage (128).

Ginkgo Biloba is included in the Optimal Brain supplement.

 

Conclusion

Picture of mitochondrion, the energy producer of brain cells.

Paying attention to your mitochondria is crucial for optimal brain and mental health.

Luckily there are a number of dietary and lifestyle habits that can protect and support mitochondrial function.

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

  • Take Optimal Energy. It’s an all-in-one mitochondrial supplement. It includes the 17 best natural compounds proven to boost mitochondrial functioning in the brain.

  • Eat nutrient-dense, whole foods, including plenty of fruits and vegetables. Download my free food guide for a shopping list of the best foods to eat.

  • Limit refined sugars, processed flours, industrial oils, trans fats, gluten and processed dairy.

  • Eat organic grass-fed beef and wild-caught fish, or supplement with krill oil.

  • Exercise

  • Try LLLT

  • Restrict calories and/or fast intermittently

  • Follow a cyclic ketogenic diet and/or take exogenous ketones

If you follow these strategies, there’s no doubt that you can improve your mitochondrial health and naturally restore your mood and energy levels.

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

 
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Live Optimally,

Jordan Fallis

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7 Important Nutrients Depleted by Psychiatric Drugs

“There is no biological free lunch.”
— Tim Ferriss
Bottle of psychiatric drugs and fruits and vegetables.

If you try to cheat nature, it will backfire. 

By managing symptoms with synthetic man-made drugs, you may feel better for a while.

But once you stop those drugs, you’ll end up with more symptoms than you started with.

I experienced this firsthand. 

When I was on SSRI antidepressants, benzodiazepines, and Adderall, I felt better initially.

But then something just didn’t feel right.

I started suffering from cognitive decline, something I hadn't experienced before.

I eventually got fed up with the medication and tried getting off of them.

But then I felt remarkably worse – much worse than I did before starting the medication.

Doctors simply told me I was experiencing a relapse of my depression and anxiety.

But that couldn’t be it, because not only were my symptoms much worse, but I also had new symptoms - symptoms I didn't experience before I went on medication.

So I did some research, and discovered something called “drug-induced nutrient depletion”.

Studies show that pharmaceutical drugs can deplete your body of critical nutrients through multiple mechanisms, including increased excretion of vitamins and minerals, and impaired digestion, absorption and storage of nutrients.

Over time, nutritional deficiencies can develop.

And these deficiencies can cause additional symptoms and increase the side effects.

In fact, many drug "side effects" are simply nutritional deficiencies. 

This is clearly a problem because nutrient deficiencies can be one of the main causes of mental illness.

Being prescribed medication, which then further depletes vitamins and minerals from your body, will make you worse. It’s an epidemic that seems to be ignored by the conventional medical system.

Citrus fruits and prescription pills.

You may even develop new symptoms or side effects months or years after starting a medication because it takes time for nutrients to be depleted from your body. So both you and your doctor may not make the connection between the original medication and your new symptoms. 

These additional symptoms and “side effects” are often diagnosed as a new disease, leading to a new prescription, which further depletes nutrients. 

So it’s clearly a downward spiral where you could end up being on multiple medications at once. 

At my worst, I was on four psychiatric medications. Thankfully I'm off them all now. 

But this article discusses the seven key nutrients that are commonly depleted by psychiatric medication, and how you can replenish them, minimize side effects, and feel better. 

Your drug package insert won’t list these deficiencies, and your doctor is definitely not aware of them.

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1. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a molecule found in every cell of your body and plays a key role in the production of energy. 

It’s also an antioxidant and protects your body and brain from free radical damage. 

Higher levels of CoQ10 have a “significant antidepressant effect” because of its “well-documented antioxidant effect”.

This makes sense considering the increasing amount of scientific literature suggesting that oxidative stress contributes to depression.

Unfortunately, studies show that a number of psychiatric medications, including antidepressants, deplete CoQ10.

Low levels of CoQ10 can cause brain fog, mental fatigue, difficulty concentrating, memory lapses, depression and irritability.

Other deficiency symptoms can include increased blood pressure, muscle cramps, high blood sugar, and shortness of breath. 

That’s why I recommend supplementing with at least 100 mg of CoQ10 if you take one of the medications below, which have been proven to deplete CoQ10:

  • Antipsychotics - Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Antidepressants - Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

You can get CoQ10 from this supplement.

 

2. Magnesium

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

It plays a key role in neurotransmitter, enzyme, and hormonal activity, all of which can have a huge impact on your mood and brain function.

It’s one of the most important nutrients for optimal brain health, and it reduces anxiety, depression and irritability.

Yet, many people are deficient in magnesium today and may experience the following symptoms because of it:

  • Increased blood pressure

  • Muscle weakness, cramps, tremors, and spasms

  • Headaches and migraines

  • Insomnia

  • Suicidal thoughts

  • Heart arrhythmias

  • Osteoporosis

  • Nausea

Interestingly, these symptoms sound very similar to the list of side effects of many common common psychiatric medications.

And research has shown that the following psychiatric medications deplete magnesium from your body, increasing the likeliness of developing a deficiency:

  • Antidepressants - Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)

  • Central nervous stimulants - amphetamine (Adderall), dextroamphetamine (Dexedrine), lisdexamfetamine (Vyvanse), methylphenidate (Ritalin, Concerta), atomoxetine (Strattera), dexmethylphenidate (Focalin)

Magnesium on a chalkboard and magnesium rich foods, including banana, potato and beet. Magnesium is depleted by psychiatric drugs.

Inadequate magnesium levels contribute and worsen many neuropsychiatric problems. This includes depression, anxiety, insomnia, seizures, ADHD, pain, schizophrenia, irritability, premenstrual syndrome, drug abuse, and short-term memory and IQ loss.

And case studies have shown that patients with schizophrenia or major depression who have attempted suicide had significantly lower levels of magnesium in their cerebrospinal fluid. 

Maybe doctors should consider prescribing magnesium – something that actually gets to the root cause of these conditions – rather than giving out medications that cover up symptoms and actually make the underlying condition worse. Just a thought.

So if you have mental health condition, or take medication to deal with it, I'm convinced you should be supplementing with magnesium every single day.

Magnesium is included in this supplement.

You should also eat lots of food with magnesium, including avocados, almonds, pumpkin seeds, swiss chard, spinach, dark chocolate, halibut and beets. 

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

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3. Melatonin 

Baby sleeping under a blanket.

Melatonin is a hormone released by the pineal gland, a small gland in your brain. Melatonin helps control your sleep and wake cycles (circadian rhythm).

It is critical for deep and restorative sleep, which is necessary for optimal brain and mental health. 

Yet many psychiatric medications can deplete your supply of melatonin, increase your need for melatonin, or interfere with the activity of melatonin. This can lead to insomnia at night and fatigue during the day, which are common side effects of psychotropic medication. You may also experience frequent waking throughout the night.

Here are some of the drugs shown to affect melatonin:

  • Antidepressants including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Venlafaxine (Effexor)

  • Benzodiazepines including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

If you take one of these drugs, you should consider supplementing with melatonin every night. If you don’t take medication, it’s still a safe and effective way to fall asleep and stay asleep throughout the night.

You can also consider taking this sleep supplement. It contains a number of natural compounds that naturally increase your production of melatonin.

I also share my very best sleep tips with my clients through our Brain Recovery Accelerator Program. We have a free online workshop that talks about the program. You can register for the workshop here.

 

4. Vitamin B2

Vitamin B2, also known as riboflavin, plays a key role in energy metabolism throughout your entire body. 

As a result, a deficiency can affect the entire body, leading to low energy, weight gain, and skin and thyroid problems. 

The following drugs can inhibit the absorption of vitamin B2, increasing your need for supplementation:

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

  • Antidepressants, including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

Lower levels of vitamin B2 have been found in people with depression, so giving them psychiatric medications can actually make them feel worse in the long run. 

To help yourself, you can supplement with Vitamin B2. It’s included in the Optimal Energy supplement.

Healthy food sources of Vitamin B2 include pastured eggs, leafy vegetables, beef liver, mushrooms, sunflower seeds, and almonds. 

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

 

5. Vitamin B6

Vitamin B6 is a key nutrient that boosts mood, deepens sleep, and supports your entire nervous system. 

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

But since psychiatric medications alter these neurotransmitters, vitamin B6 levels can be affected as well. 

When I was taking antidepressants and anti-anxiety medication, I learned that I should be supplementing with vitamin B6.

This is because multiple medications have been shown to deplete Vitamin B6, including:

  • Antidepressants including Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil).

  • Benzodiazepines including Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

So if you take one of the above medications, I highly recommend supplementing with Vitamin B6. It’s included in this supplement.

Drugs that deplete vitamin B2 will also indirectly deplete vitamin B6 because B2 is required to activate B6:

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Anticonvulsants and Mood Stabilizers, including Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

Symptoms of B6 deficiency include weakness, mental confusion, depression, insomnia and severe PMS symptoms. 

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

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6. Vitamin B12 and 7. Folate

Vitamin B12 and folate are essential B vitamins that play a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

If you are depressed, you likely have lower levels of B12 and folate circulating in your blood, and people with low blood folate and B12 are at greater risk for developing depression. 

Yet, instead of looking at folate and B12 levels in the blood, doctors often prescribe all sorts of psychiatric medications that have been shown to deplete folate and B12, including:

  • Antidepressants – Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Bupropion (Wellbutrin), Mirtazapine (Remeron), Venlafaxine (Effexor), Amitriptyline (Elavil), Doxepin (Adapin), Imipramine (Tofranil), Desipramine (Norpramin), Nortriptyline (Aventyl), Protriptyline (Vivactil)

  • Benzodiazepines – Diazepam (Valium), clorazepate (‎Tranxene), lorazepam (Ativan), Clonazepam (Klonopin), Alprazolam (Xanax)

  • Antipsychotics including Aripiprazole (Abilify), Quetiapine (Seroquel), Risperidone (Risperdal), Olanzapine (Zyrexa), Haloperidol (Haldol), Paliperidone (Invega), Ziprasidone (Geodon)

  • Anticonvulsants and Mood Stabilizers, including Lithium (Lithobid), Phenytoin (Dilantin), carbamazepine (Tegretol), Primidone (Mysoline), Methsuxamide (Elontin), Valproic acid (Depakote), topiramate (Topomax) and Gabapentin (Neurontin)

B12 and folate deficiency can lead to an inability to methylate properly and increased homocysteine levels. This can worsen your depression, irritability, fatigue, confusion and forgetfulness. 

Folate also helps produce SAM-e in the body, which can help fight depression and improve your mood. 

If you decide to supplement with B12, you should avoid the semisynthetic version (cyanocobalamin) and take the methylated form (methylcobalamin), which is better absorbed. Methylcobalamin is included in this supplement.

Good dietary sources of natural folate include leafy greens, asparagus, broccoli, cauliflower, strawberries.

B12 is found primarily in animal foods, and beef liver is a really good source. 

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

You should definitely monitor your B12 levels regularly.

 

More

Here are some more nutrients that have been shown to be depleted by psychiatric medication. Reduced levels do appear in the research - just not as consistently as the nutrients above - so supplementation should still be considered:

 

Conclusion

The bottom line is that the medication you may be consuming to manage your mental health actually reduces nutrient absorption, and can rob your body and brain of essential vitamins and minerals. This can lead to unwanted side effects and declining health.

On top of this, vitamin and mineral deficiencies are actually a huge underlying cause of mental health issues to begin with. 

Luckily, you can avoid side effects, and even control and overcome chronic mental disease without medication, by restoring these missing nutrients:

Many of these nutrients are included in the Optimal Energy supplement. It’s the best and simplest way to restore your energy and mental clarity while taking psychiatric medication.

If I had simply been prescribed the above nutrients, I wouldn’t have needed medication. Instead, I was given a prescription that made my underlying deficiencies worse, and dug me into a deeper mental health hole.

If you have to take a prescribed drug, you can offset many of the side effects and experience much better health by supplementing with the above nutrients. 

So why isn’t this information passed on to patients who are taking psychiatric drugs? Because unfortunately, almost all doctors are unaware that medications can deplete nutritional reserves.

So for now, you’ll just have to be aware of drug-nutrient depletions yourself. 

If you’re interested in learning more, there are several handbooks and resources in the reference section of this article, including the Drug-Induced Nutrient Depletion Handbook and The Nutritional Cost of Prescription Drugs. 

 

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

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Jordan Fallis

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References:

Pelton, Lavalle, Hawkins, Krinsky. Drug-Induced Nutrient Depletion Handbook. Lexi-Comp; 2nd Ed., 2001

Pelton R Lavalle. The Nutritional Cost of Prescription Drugs. Morton Publishing Co, 2nd Ed., 2004

Vaglini F, Fox B. The Side Effects Bible: The Dietary Solution to Unwanted Side Effects of Common Medications. Broadway, 2005.

A-Z Guide to Drug-Herb-Vitamin Interactions Revised and Expanded 2nd Edition: Improve Your Health and Avoid Side Effects When Using Common Medications and Natural Supplements Together

Kishi T, et al, “Inhibition of myocardial respiration by psychotherapeutic drugs and prevention by coenzymeQ,” Biomedical and clinical aspects of coenzyme Q, Yamamura Y, Folkers K, and Ito Y, eds, Elsevier/NorthHollandBiomedical Press: Amsterdam, 1980, vol2, 129-154.

Prescription for Nutritional Healing, third edition, (2000, Balch & Balch)

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20 Effective Ways to Overcome Brain Fog

An image of a face and cloudiness.

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

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

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

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

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

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

 

What Is Brain Fog and What Causes It?

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

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

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

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

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

But the underlying mechanism is usually the same – inflammation. 

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

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

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

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

Check out this article to learn how to increase NAD levels.

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

And that leads us to my first recommendation…

 

1. Limit Refined Carbohydrates

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

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

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

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

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

 

2. Eat Healthy Sources of Carbohydrates Instead

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

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

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

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

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

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

  • Yams

  • Squash

  • Potatoes

  • Carrots

  • Other root vegetables

  • Berries

  • Apples

  • Bananas

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3. Eat Healthy Fats 

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

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

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

The best sources of fat for your brain are:

  • Coconut oil

  • Olive oil

  • Salmon and krill oil

  • MCT oil

  • Avocado and its oil

  • Grass-fed beef

  • Egg yolks

  • Nuts and seeds

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

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

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

 

4. Optimize Your Sleep and Circadian Rhythm

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

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

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

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to deepen sleep.

But I work with my clients so that they can maintain their circadian rhythm 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.

 

5. Support Methylation

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

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

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

Optimal Energy includes the most bioavailable forms of B6 and B12, which I take every day. Every time I take it, I experience a boost in brain function and clarity.

I also take some extra folate a few times each week as I personally find I don’t need it every day.

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

 

6. B Vitamins

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

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

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

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

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

This supplement includes B1, B3 and B5. 

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

 

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

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

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

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

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

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

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

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

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

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

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

Tyrosine also increases the production of dopamine.

It is an amino acid and precursor to dopamine. 

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

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

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

Check out this article for more ways to increase dopamine. And this article for more ways to increase acetylcholine.

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8. Limit Pharmaceutical and Recreational Drugs 

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

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

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

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

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

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

 

9. Hydrate with Clean Water

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

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

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

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

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

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

 

10. Elimination Diet

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

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

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

  • All dairy (casein, lactose)

  • Eggs

  • Soy

  • Corn

  • Nightshade vegetables

  • Nuts

  • Yeast

  • Shellfish

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

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

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

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

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

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

 

11. Forskolin

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

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

I notice it increases mental energy and clarity for me.

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

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12. Get Sun and Vitamin D3

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

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

A cartoon sun with sunglasses and two thumbs up. Sunlight and Vitamin D from the sun can help you overcome brain fog.

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

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

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

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

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

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

 

13. Acetyl-L-Carnitine (ALCAR)

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

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

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

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

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

 

14. Exercise Properly 

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

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

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

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

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

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

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

 

15. Increase Good Gut Bacteria

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

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

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

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

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

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

  • Take a high-quality probiotic.

  • Eat prebiotics foods – such as sweet potatoes, carrots, onions, asparagus, squash and others found in my free food guide – to promote the growth of good bacteria

  • Supplement with resistant starch

  • Avoid antibiotics unless absolutely necessary

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

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16. Take Adaptogens (Rhodiola, Ginseng)

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

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

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

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

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

 

17. Intermittent Fasting and Ketosis

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

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

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

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

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

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

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

 

18. Low-level Laser Therapy (LLLT)

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

Low-level laser therapy, or photobiomodulation, is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them heal and function better (63). 

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

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

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

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

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

I now use these devices at home:

  • Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. I shine it on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

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

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

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

You can read about my experience with LLLT here. 

 

19. Avoid Environmental Mold and Mycotoxins

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

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

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

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

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

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

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

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

This is just the tip of the iceberg when it comes to toxic mold. I’ll be writing more about it soon.

 

20. Increase Testosterone

This one applies to men only. 

Low testosterone levels can contribute to your brain fog. 

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

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

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

But they were wrong. 

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

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

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

Your doctor will test your total testosterone levels. But it’s just as important to also check you free testosterone levels.

You can test your total and free levels here. 

 

Conclusion

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

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

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

If you’re looking for an all-in-one solution to manage and overcome brain fog, check out the Optimal Energy supplement.

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

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

 
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Live Optimally,

Jordan Fallis

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References

(1) http://www.ncbi.nlm.nih.gov/pubmed/23576989

(2) http://www.ncbi.nlm.nih.gov/pubmed/23999934

(3) http://www.ncbi.nlm.nih.gov/pubmed/22848760

(4) http://diabetes.diabetesjournals.org/content/53/11/2931.full

(5) http://www.ncbi.nlm.nih.gov/pubmed/11939620

(6) http://www.ncbi.nlm.nih.gov/pubmed/18493620

(7) http://www.ncbi.nlm.nih.gov/pubmed/18165311

(8) http://www.medicinenet.com/script/main/art.asp?articlekey=56589

(9) https://pubs.acs.org/cen/science/87/8720sci1.html

(10) http://www.neurology.org/content/early/2013/10/23/01.wnl.0000435561.00234.ee.short

(11) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/

(12) http://jcb.rupress.org/conthttp://jcb.rupr

(13) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793976/

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