How to Stimulate Your Vagus Nerve for Better Mental Health

“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.”

— Dr. Arielle Schwartz, Clinical Psychologist

Stimulation of my vagus nerve has played a key role in the management of my anxiety and mental health over the years. 

What exactly is the vagus nerve?

The vagus nerve is the longest cranial nerve in your body.

It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs. 

In fact, the word "vagus" means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various organs.  

The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your mental health.

But what you really need to pay special attention to is the "tone" of your vagus nerve.

Vagal tone is an internal biological process that represents the activity of the vagus nerve. 

Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.

In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa (5).

“It’s almost like yin and yang. The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.”

— Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic

What’s interesting is that studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels (1-3). 

Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV). 

When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other (53-55). 

You can increase your HRV by using the EmWave2 device (and this article shares 24 other ways to increase your HRV).

Some researchers actually use the EmWave2 to measure vagal tone in their studies. 

If your vagal tone is low, don’t worry - you can take steps to increase it by stimulating your vagus nerve. This will allow you to more effectively respond to the emotional and physiological symptoms of your brain and mental illness.

Stimulating the vagus nerve and increasing vagal tone has been shown to help treat a wide variety of brain and mental health conditions, including:

• Depression

• Anxiety disorders

• Alzheimer's disease

• Migraines

• Fibromyalgia

• Tinnitus

• Alcohol addiction

• Autism

• Bulimia nervosa

• Personality disorders

• Heroin seeking behaviour

• Poor memory

• Mood disorders in the elderly

• Multiple sclerosis

• Obsessive compulsive disorder

• Severe mental diseases

• Traumatic brain injury

• Chronic fatigue syndrome

For people with treatment-resistant depression, the FDA has even approved a surgically-implanted device that periodically stimulates the vagus nerve. And it works (6-9). 

But you don’t need to go down that route.

You can enjoy the benefits of vagus nerve stimulation naturally by following these 13 steps. 

1. Cold Exposure

Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways (10). 

Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve (11).

I often take cold showers and go outside in cold temperatures with minimal clothing.

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. 

2. Deep and Slow Breathing

Deep and slow breathing is another way to stimulate your vagus nerve. 

It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve (51-52). 

Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation. 

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website. 

3. Singing, Humming, Chanting and Gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. 

Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.

And this has been shown to increase heart-rate variability and vagal tone (12).

I often gargle water before swallowing it. This is discussed more in Dr. Datis Kharrazian’s book, Why Isn’t My Brain Working?

4. Acupuncture

Acupuncture is another alternative treatment that has been shown to stimulate the vagus nerve (46). 

I’m a really big fan of auricular acupuncture. 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.

Research shows that ear acupuncture stimulates the vagus nerve, increases vagal activity and vagal tone, and can help treat “neurodegenerative diseases via vagal regulation” (45). 

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. 

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

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

5. Yoga and Tai Chi

Yoga and tai chi are two “mind-body” relaxation techniques that work by stimulating the vagus nerve and increasing the activity of your parasympathetic “rest and digest” nervous system.

Studies have shown that yoga increases GABA, a calming neurotransmitter in your brain. Researchers believe it does this by “stimulating vagal afferents”, which increase activity in the parasympathetic nervous system (13-18). 

Researchers have also found that yoga stimulates the vagus nerve and therefore should be practiced by people who struggle with depression and anxiety (19). 

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer tai chi. 

Tai chi has also been shown to increase heart rate variability, and researchers think this means it can “enhance vagal modulation” (20).

6. Probiotics

It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve (27).  

In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behaviour. 

The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve. When the vagus nerve was removed in other mice, the addition of Lactobacillus Rhamnosus to their digestive systems failed to reduce anxiety, stress, and improve mood (25). 

Another study found that the probiotic Bifidobacterium Longum normalized anxiety-like behavior in mice by acting through the vagus nerve (26). 

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

I previously wrote about some other ways you can increase the good bacteria in your gut. You can read about that here.

And here are 7 other probiotic strains that can help treat anxiety. 

7. Meditation and Neurofeedback

Meditation is my favourite relaxation technique and it can stimulate the vagus nerve and increase vagal tone.        

Research shows that meditation increases vagal tone and positive emotions, and promotes feelings of goodwill towards yourself (22, 23). 

Another study found that meditation reduces sympathetic “fight or flight” activity and increases vagal modulation (21). 

“OM” chanting, which is often done during meditation, has also been shown to stimulate the vagus nerve (24). 

I couldn’t find any research demonstrating this, but in my experience, neurofeedback significantly increased my heart-rate variability and vagal tone as measured by my EmWave2. 

Now that I’m done neurofeedback, I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here, and you can get it through the Muse website.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

8. Omega-3 Fatty Acids

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

They often appear in most of my posts because they are so critical for brain and mental health and affect so many aspects of wellness. 

They’ve been shown to help people overcome addiction, repair a “leaky brain”, and even help reverse cognitive decline.

But researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity (35-37, 40). 

Studies shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve (34, 38, 39). 

And high fish consumption is also associated with “enhanced vagal activity and parasympathetic predominance” (35). 

That's why I eat lots of wild-caught salmon, as well as supplement with krill oil. 

9. Exercise

I’ve already discussed how exercise increases your brain’s growth hormone, supports your brain’s mitochondria, and helps reverse cognitive decline.

But it’s also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects (28). 

Many brain health experts recommend exercise as their number one piece of advice for optimal brain health. 

This is my exercise routine:

• 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)

Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you’ll stick with it consistently. 

10. Zinc

As I’ve discussed before, zinc is an essential mineral for mental health, especially if you struggle with chronic anxiety. 

One study shows that zinc increases vagus nerve stimulation in zinc-deficient rats (41). 

It’s estimated that 2 billion people in the world are deficient in zinc, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (42-44).

So, if you struggle with a brain or mental health disorder, it’s quite possible that you’re deficient.  

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, I still recommend at least short-term supplementation to ensure you get enough.

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post about zinc and copper if you’re interested in discovering more steps you can take to increase your zinc levels. 

11. Massage

Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal tone (31-32). 

The vagus nerve can also be stimulated by massaging several specific areas of the body.

Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response (29). 

Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures (30). 

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

12. Socializing and Laughing

I’ve already discussed how socializing and laughing can reduce your body’s main stress hormone.

And now I’ve learned that they are likely doing this by stimulating the vagus nerve. 

Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions (47, 48). 

Laughter has been shown to increase heart-rate variability and improve mood (49). 

And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another (50). 

So my advice is to hang out and laugh with your friends as much as possible. Although I should probably be taking my own advice here, as I’m an introvert and often avoid socializing too much. 

13. Intermittent Fasting

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

There are many health benefits to doing this. As I’ve discussed before, intermittent fasting can boost your brain’s growth hormone, improve mitochondrial function, and may help some people overcome brain fog and cognitive decline. 

Research also shows that fasting and caloric restriction increase heart rate variability, which is an indicator that it increases parasympathetic activity and vagal tone (33). 

The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time. 

Conclusion

You don’t have to be controlled by your body and mind. You have the power to tell them what to do. 

By stimulating the vagus nerve, you can send a message to you body that it’s time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience. 

Increasing my vagal tone has allowed me to overcome anxiety and depression, and better manage them when they arise.

Overall, I hope you implement some of the above steps into your daily life, and they allow you to live more optimally.

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Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/12768648

(2) https://www.https://www.ncbi.nlm.nih.gov/pubmed/12521495/.nlm.nih.gov/pubmed/12521495/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556849

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/

(5) http://pss.sagepub.com/content/early/2013/05/06/0956797612470827.abstract

(6) http://www.webmd.com/depression/vagus-nerve-stimulation#1

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990624/

(8) https://www.sciencedaily.com/releases/2016/02/160204111728.htm

(9) https://www.elsevier.com/about/press-releases/research-and-journals/new-non-invasive-form-of-vagus-nerve-stimulation-works-to-treat-depression

(10) https://www.ncbi.nlm.nih.gov/pubmed/11447037

(11) https://www.ncbi.nlm.nih.gov/pubmed/18785356

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/

(14) https://www.ncbi.nlm.nih.gov/pubmed/12568274

(15) https://www.ncbi.nlm.nih.gov/pubmed/12090812

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176143/

(17) https://www.ncbi.nlm.nih.gov/pubmed/16641939

(18) https://www.ncbi.nlm.nih.gov/pubmed/15750381

(19) http://www.bu.edu/news/2012/03/07/researchers-find-yoga-helps-ease-stress-related-medical-and-psychological-conditions/

(20) https://www.ncbi.nlm.nih.gov/pubmed/18991518

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546358/

(22) http://healthland.time.com/2013/05/09/why-kindness-can-make-us-happier-healthier/?iid=hl-main-lead

(23) https://www.ncbi.nlm.nih.gov/pubmed/23649562

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099099/

(25) http://www.ncbi.nlm.nih.gov/pubmed/21876150

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

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

(28) http://www.ncbi.nlm.nih.gov/pubmed/20948179

(29) https://www.ncbi.nlm.nih.gov/pubmed/22314629

(30) http://www.ncbi.nlm.nih.gov/pubmed/23962632

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133856/

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2844909/

(33) http://www.ncbi.nlm.nih.gov/pubmed/16581971

(34) https://www.ncbi.nlm.nih.gov/pubmed/17326331

(35) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217222/

(36) https://www.ncbi.nlm.nih.gov/pubmed/16616012/

(37) https://www.ncbi.nlm.nih.gov/pubmed/18461305

(38) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3483717/

(39) https://www.ncbi.nlm.nih.gov/pubmed/17134636

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3653417/

(41) http://www.ncbi.nlm.nih.gov/pubmed/19158231

(42) http://www.ncbi.nlm.nih.gov/pubmed/22664333

(43) http://www.ncbi.nlm.nih.gov/pubmed/21939673

(44) http://www.ncbi.nlm.nih.gov/pubmed/22673824

(45) https://www.hindawi.com/journals/ecam/2012/786839/

(46) https://www.ncbi.nlm.nih.gov/pubmed/24359451

(47) https://www.ncbi.nlm.nih.gov/pubmed/23649562

(48) http://journals.sagepub.com/doi/abs/10.1177/0956797612470827

(49) https://www.ncbi.nlm.nih.gov/pubmed/22894892

(50) http://www.ncbi.nlm.nih.gov/pubmed/12959437

(51) http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever

(52) https://www.hindawi.com/journals/ecam/2013/743504/

(53) http://circ.ahajournals.org/content/118/8/863.long

(54) https://en.wikipedia.org/wiki/Heart_rate_variability

(55) https://en.wikipedia.org/wiki/Vagal_tone

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How to Actually Heal and Repair a Leaky Blood-Brain Barrier

“Blood-brain barrier leakage means that the brain has lost its protective means, the stability of brain cells is disrupted and the environment in which nerve cells interact becomes ill-conditioned. These mechanisms could eventually lead to dysfunction in the brain.”

— Dr. Walter H. Backes, Maastricht University Medical Center

A healthy, properly-functioning blood-brain barrier is absolutely critical for optimal brain and mental health.

The blood-brain barrier is a protective shield that surrounds your brain.

It acts as a gatekeeper and filter, allowing beneficial nutrients to cross over into your brain, and keeping unwanted molecules out of your brain.  

But in his book Why Isn’t My Brain Working, Dr. Datis Kharrazian explains that the blood-brain barrier can break down and become “leaky”.

This allows harmful substances to enter your brain, contributing to brain inflammation, which has been shown to cause cognitive problems and mental illness (92, 110-111).

Hyper-permeability of the blood-brain barrier and neuroinflammation have been linked to a number of different brain and mental health problems and symptoms, including depression, anxiety, cognitive impairment, brain fog, Alzheimer's disease, Parkinson’s disease, headaches, migraines, chronic fatigue syndrome, attention deficit hyperactivity disorder (ADHD) and schizophrenia (101-109). 

A number of factors contribute to “leaky brain”, including (93-100):

• Systemic inflammation

• Oxidative stress

• Autoimmune disease

• Chronic psychological stress

• Infections

• Head trauma

• Poor diet and food additives

• Disrupted circadian rhythm

• Intestinal permeability (leaky gut syndrome)

• Excess alcohol consumption

• Environmental toxins and heavy metals

• High blood sugar

• Poor brain blood flow

Needless to say, these things are very common today, so a lot of people likely have a leaky blood-brain barrier.

The good news is that even though the blood-brain barrier can break down and become leaky, it can also be fixed!

You can repair it if you give it what it needs to heal. 

After living in a moldy home and suffering multiple concussions, my brain and its barrier were in rough shape.

Since then, I’ve searched far and wide for solutions that could strengthen it.

Here are 24 strategies that have been shown to support and repair the blood brain barrier.

Many of them have helped me.

Together, they can help you reduce neuroinflammation, heal your “leaky brain,” and overcome your brain and mental health challenges. 

1. Avoid Gluten

Avoiding gluten is necessary for optimal brain and mental health.

I’m convinced that if you struggle with a chronic brain or mental illness, you should follow a strict gluten-free diet for at least 30 days and see how you feel.

You'll likely feel better.

There’s one main reason I recommend this…

Gluten has been shown to elevate “zonulin”.

Zonulin is a protein in your body that increases the permeability of the intestinal barrier and disrupts the blood-brain barrier (48).

Researchers have found that gluten clearly increases zonulin and contributes to “leaky gut” and “leaky brain”, resulting in neuroinflammation and altered cognitive function (49, 50).

Gluten sensitivity can also create visible changes to the white matter in your brain, according to research in The Lancet Neurology (51).

Yet unfortunately, the myth continues to spread that only people with celiac disease need to avoid gluten-containing food.

That’s simply not true.  

Dr. David Perlmutter, MD, author of Grain Brain and Brain Maker, explains:

“Not only is there increased gut permeability when the gut is exposed to gliadin, a protein found in gluten, but in fact the blood brain barrier also becomes more permeable in response to gliadin exposure.”

You should also determine if you have other food sensitivities and remove those foods from your diet as well. A lot of people are sensitive to dairy, along with gluten. I can't tolerate gluten, dairy and egg whites and have to avoid them completely. 

2. Heal Your Gut (and Increase the Good Bacteria Within It)

There is a clear connection between your brain and digestive system.

I’ve discussed this before.

Whatever happens in your gut directly impacts your brain function.

Because of this connection, it’s critical to address gut issues in order to heal a leaky brain.

Researchers have studied mice that are “germ free”.

“Germ-free” mice means that the mice don’t have any bacteria in their intestines.

And what did the researchers find?

They found that these germ-free mice had very leaky blood-brain barriers (56).

But when these germ-free mice received a fecal transfer, where researchers introduced bacteria into their intestines, the permeability of their blood-brain barriers decreased significantly (57).

So it’s becoming increasing clear that our gut bacteria directly affect the health of our blood-brain barrier.

And manipulating your gut bacteria, and increasing the amount of good bacteria in your digestive system, can help improve the integrity of your blood-brain barrier and heal your leaky brain. 

“Given that the microbiome composition and diversity change over time, it is tempting to speculate that the blood-brain barrier integrity also may fluctuate depending on the microbiome.”

— Dr. Sven Pettersson, MD, PhD

In my experience, this is true, as my brain functions much better when I take care of my gut. 

Eating more prebiotic fiber and resistant starch, taking a high-quality probiotic, and eating fermented foods on a regular basis can increase the amount of good bacteria in your gut.

I take Optimal Biotics every day.

You should check out my previous article about gut health to learn more.

And if you have depression or anxiety, taking these probiotics can help.

3. Drink Coffee

Coffee and caffeine are excellent for brain health. There is lots of research showing they are very healthy and can be protective against dementia.

One possible explanation for this is that caffeine supports the blood-brain barrier.

Studies show that caffeine protects against Alzheimer's disease and Parkinson’s disease by keeping the blood-brain barrier intact, and protecting against blood-brain barrier dysfunction and leakage (32).

In one study, researchers found that caffeine blocks the disruption of the blood-brain barrier, concluding that caffeine is “useful in the treatment Alzheimer's disease” (33, 34).

Another study showed that caffeine can protect against Parkinson’s disease and neurodegeneration by stabilizing the blood-brain barrier (35).

I used to not be able to handle any coffee and caffeine at all. But now that I have my anxiety under control, I can handle it just fine. 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.

There are also additional brain health benefits when you consume the whole coffee fruit, instead of just coffee or pure caffeine. 

Usually, coffee beans are extracted from the whole coffee fruit for roasting. And then the surrounding coffee fruit is then thrown away. 

But this is a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And researchers have now discovered that ingesting whole coffee fruit concentrate significantly increases brain function.

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

4. Sulforaphane

Sulforaphane is a phytochemical found in cruciferous vegetables such as broccoli, Brussels sprouts or cabbages.

It has potent antioxidant and anti-inflammatory actions.

It’s quite similar to curcumin.

Numerous studies have shown that sulforaphane can prevent the breakdown of the blood-brain barrier, reduce permeability of the blood-brain barrier, and improve cognitive function after stroke and traumatic brain injuries (87-91).

You can take sulforaphane in supplement form.

If you decide to take it as a supplement, make sure you get the "myrosinase-activated" form.

Myrosinase is the enzyme in broccoli that helps metabolize sulforaphane.

I once bought a supplement that didn't contain myrosinase and had to return it, and then ended up buying another one instead.

5. Avoid Alcohol

Not surprisingly, alcohol and acetaldehyde – a byproduct of alcohol metabolism – can weaken and damage the blood-brain barrier, and contribute to leaky brain.  

Researchers have found that the oxidative stress that results from excess alcohol consumption leads to blood-brain barrier dysfunction (58, 59).

And this can then lead to neuroinflammation (60).

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal.

Some types of alcohol are better than others. You can learn more about the best types of alcohol here. 

 6. Resveratrol or Pterostilbene

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

It’s known to help prevent the development of neurodegenerative diseases.

And scientists are starting to understand why.

Resveratrol can increase BDNF and support your mitochondria.

And according to cutting-edge research, it can also protect and support your blood-brain barrier.

In a recent study, researchers gave resveratrol to Alzheimer’s patients and it restored the integrity of their blood-brain barriers.

Because of this, there was a reduction in brain inflammation, which slowed down cognitive decline in the patients (38, 39). 

Numerous other studies have found that resveratrol:

• Significantly reduces the breakage, damage and dysfunction of the blood-brain barrier;

• Defends and protects the blood-brain barrier; and

• Improves and maintains the overall integrity of the blood-brain barrier (36-37, 40-43).

“Resveratrol imposes a kind of crowd control at the border of the brain. The agent seems to shut out unwanted immune molecules that can exacerbate brain inflammation and kill neurons.”

— Dr. Charbel Moussa, MD, PhD

Because of resveratrol’s ability to stabilize the blood-brain barrier and protect against neuroinflammation, researchers also believe it may reduce the clinical severity of multiple sclerosis (44).

Lastly, resveratrol has been shown to protects against oxidized LDL-induced breakage of the blood–brain barrier (45, 46).

So clearly resveratrol is great for our blood-brain barriers.

If resveratrol was a pharaceutical drug, we would definitely be hearing more about it. But natural compounds cannot be patented, so we don't.  

Pterostilbene, a compound found in blueberries, is very similar to resveratrol.

It’s also been shown to protect the blood-brain barrier by reducing oxidative stress, and it’s apparently better absorbed than resveratrol. In fact, it’s commonly referred to as a “better resveratrol” (47).

I tried pterostilbene and it was beneficial, but I didn’t find it any more helpful than resveratrol, so I’ve decided to just stick with resveratrol considering it has significantly more research to back it up. 

Resveratrol is included in this supplement.

7. Reduce Stress

I highly recommend you try to do something every day to manage and reduce your stress.

Research suggests that acute stress damages the blood-brain barrier (52).

And extreme stress has been shown to increase inflammation and increase the permeability of the blood-brain barrier (53-55).

But normalizing your stress levels can help the blood-brain barrier repair itself.

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

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

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

Regular massage, acupuncture, eye movement desensitization and reprocessing (EMDR), emotional freedom techniques (EFT), heart-rate variability (HRV) training, and an acupressure mat have helped me a lot as well.

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

Some nutrients and herbs that can help you with stress include zinc, magnesium, ashwagandha and phosphatidylserine.

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

8. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself. So you need to get them from diet or supplements, as they are absolutely necessary for the normal functioning of your brain and nervous system.

Omega-3 fatty acids can support your mitochondria, increase your BDNF levels, and help you overcome addiction and withdrawal.

But they can also support your blood-brain barrier.

Researchers have found that omega-3 fatty acids can: 

• Reduce damage to the blood-brain barrier after stoke;

• Limit blood-brain barrier disruption after traumatic brain injury; and

• Benefit people with multiple sclerosis by indirectly reducing disruption of their blood-brain barriers (76-78).

Wild fish is the best food source of omega-3 fatty acids, but 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.

Krill oil also contains astaxanthin, a powerful, naturally occurring carotenoid.

Astaxanthin has also been shown to decrease inflammation and protect the blood-brain barrier (118-119).

9. Sleep and Melatonin

Deep sleep is necessary for the optimal functioning of your blood-brain barrier.

My sleep used to be terrible and it was one of main factors that contributed to my poor brain and mental health. And then my poor brain and mental health would make my sleep worse. So it was a vicious cycle.

Sleep restriction has been shown to impair the functioning of the blood-brain barrier and increase its permeability (84).

So you should really try to get at least 7 hours of high-quality, restorative sleep every night.

Supplementing with melatonin can also help.

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

Adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

Research also shows that melatonin can stabilize the blood-brain barrier and prevent damage caused by traumatic brain injury (85, 86).

This sleep supplement 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.

10. Berberine

Berberine is an alkaloid extracted from various plants. 

It has anti-inflammatory, neuroprotective and possibly antidepressant effects. It can also improve intestinal health and lower cholesterol.

And several studies have shown that it can decrease the permeability of the blood-brain barrier and reduce brain damage after traumatic brain injury. It does this by suppressing inflammation (23-26). 

I’ve experimented with varying dosages of berberine. I personally didn’t notice any profound brain and mental health benefits, but I have heard good things about berberine from other people. 

11. Avoid Environmental Mold and Mycotoxins

Environmental mold can be a serious problem for some people.

Unfortunately, most people aren’t even aware that mold is in their home or workplace and affecting their brain function.

In water-damaged buildings, mycotoxins (toxic metabolites produced by mold) are released into the air.

If you’re genetically susceptible, they can wreak havoc on your brain, and your cognitive function and mental health can deteriorate for no apparent reason.

One way mold and mycotoxins can disrupt brain function is by causing “leaky brain.”

Researchers have discovered that mycotoxins can clearly reduce the integrity of the blood-brain barrier (62).

They’ve also concluded that exposure to mycotoxins in an indoor environment can cause neurological damage. One way it does this is by breaking down the blood-brain barrier (61).

Several other studies have found that mycotoxins increase the permeability of blood-brain barrier and disrupt the functioning of the nervous system (63-66).

I lived in a moldy house for more than a year, and my blood-brain barrier likely became significantly leaky during that time, as my brain and mental health deteriorated. I also suffered a terrible concussion while living in that house, making my brain even more permeable. It took a while to get back to normal.

Today I use an air filter in my apartment to protect myself from any mold. It removes any mold spores and smoke that may be in the air.

Mycotoxins aren’t just in your environment though. Low amounts of mycotoxins are also often found in some seemingly healthy foods, such as tea, nuts, coffee and chocolate. I recommend finding the freshest, highest-quality, organic versions of these foods.

If I'm 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.

12. B Vitamins

Several B vitamins have been shown to support the blood-brain barrier and help heal leaky brain.

Vitamin B1 (thiamine) deficiency disrupts the blood-brain barrier, and supplementing with Vitamin B1 restores its integrity (80-81).

Researchers have also found that vitamins B12, B6, and B9 (folate) can restore the integrity of the blood-brain barrier in adults that have elevated homocysteine levels and mild cognitive impairment. Homocysteine is an inflammatory compound that can contribute to blood-brain barrier breakdown at high levels, and the B vitamins normalize homocysteine levels (82-83).

A number of B vitamins are included in this supplement.

13. Magnesium

Magnesium is a vital mineral that plays a key role in more than 300 biochemical reactions in your body.

It impacts your neurotransmitters and hormones, both of which can significantly impact your mood and brain function.

Magnesium is one of the three nutrients that I think everyone should be taking for their brain, because most people are deficient nowadays.

Research shows that it can support your mitochondria, protect your brain from alcohol, increase your BDNF levels, and help you overcome addiction and withdrawal.

And there is plenty of research showing that it can protect and support your blood-brain barrier as well.

Multiple studies have found that magnesium protects the blood-brain barrier, prevents its disruption, and significantly reduces hyperpermeability of the blood-brain barrier (27, 28, 31).

One study found that it decreases blood-brain barrier permeability by 41% (29).

Magnesium’s protective effect against blood-brain barrier hyperpermeability has also been seen after traumatic brain injury (30).

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

But supplementation and taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.

14. Alpha Lipoic Acid (ALA)

Alpha Lipoic Acid (ALA) is an antioxidant produced by your body.

It can also be taken as a supplement.

ALA is fat soluble and can easily cross the blood-brain barrier to protect your brain (1-3).

As I’ve discussed before, it can protect your brain from alcohol and support the mitochondria in your brain.

But not only can it cross your blood-brain barrier and support your brain; it can also support your blood-brain barrier itself.

Studies show that ALA has neuroprotective effects, and it maintains the integrity of the blood-brain barrier by reducing oxidative stress (4-5)

Researchers also point out that its anti-inflammatory and antioxidant effects can stabilize the blood-brain barrier. This makes it an “attractive therapeutic agent for the treatment” of multiple sclerosis and traumatic brain injury (6-8).

ALA is included in the Optimal Antiox supplement.

15. Acetyl-Carnitine (ALCAR)

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 because it increases alertness and provides support to brain cells.  

ALCAR has also been shown to be very effective at alleviating chronic fatigue and improving mood. It helps reverse neurological decline and supports mitochondria function as well. 

It does so much, so not surprisingly, researchers have also found that ALCAR helps repair the blood-brain barrier by reversing mitochondria decay caused by oxidative damage (122).

I find that ALCAR personally gives me a big boost in mental energy and cognitive function.  

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

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

16. Curcumin

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

Curcumin is one of my favourite compounds for the brain. It can lower your cortisol levels and increase your BDNF levels.

But it can also:

• Reduce the disruption and hyperpermeability of the blood-brain barrier;

• Reverse blood-brain barrier dysfunction; and

• Improve the overall integrity of the blood-brain barrier (13-18).

Studies have also shown that curcumin can prevent blood-brain barrier damage and reduce the permeability of the blood-brain barrier caused by oxygen and glucose deprivation (20-22).

Researchers believe it can do all of this because it significantly reduces inflammation and oxidative stress (19).

Curcumin can be found in this supplement.

17. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when it’s exposed to the sun.

Every tissue in your body has vitamin D receptors, including the brain, heart, muscles, and immune system.

This means your entire body needs it to function properly and a deficiency can lead to costly physiological and psychological consequences.

Researchers have found that Vitamin D can prevent the disruption of the blood-brain barrier, mainly by reducing inflammation (72, 73).

In patients with multiple sclerosis, Vitamin D has been shown to protect endothelial cells and reduce blood-brain barrier disruption (74).

And one study found that intranasal administration of vitamin D reduces blood–brain barrier disruption (75).

I personally take a Vitamin D3 supplement to make sure my Vitamin D levels are optimal.

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

18. Citicoline or Alpha GPC

Choline is an essential nutrient that most people don’t consume enough of because very few foods in the Western diet contain it.

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

As I’ve discussed before, it can help you overcome brain fog and addiction.

But it’s also been shown to significantly decrease the disruption and breakdown of the blood-brain barrier after traumatic brain injury (11-12).

And after brain ischemia, Citicoline significantly reduces blood-brain barrier dysfunction (10).

I personally take Citicoline every day.

It helps me a lot because I’ve had multiple concussions. 

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

Alpha GPC is another excellent form of choline that has been shown to support the blood-brain barrier.

Researchers have found that it improves cognitive function by reversing the changes to the blood-brain barrier after a brain injury (9).

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

You can find some choline in beef liver and egg yolks, but both Citicoline and Alpha GPC have much more noticeable and immediate effects.  

Both citicoline and Alpha GPC are included in the Optimal Brain supplement. 

19. Reduce Exposure to Electromagnetic Fields (EMFs)

“I have no doubt in my mind that, at the present time, the greatest polluting element in the Earth’s environment is the proliferation of electromagnetic fields.” - Dr. Robert Becker, Nobel Prize nominee and author of The Body Electric: Electromagnetism And The Foundation Of Life

An increasing amount of research is showing that radiofrequency electromagnetic fields emitted from Wi-Fi, laptops, and cellphones can negatively affect the brain and produce widespread neuropsychiatric effects including depression.

It’s an inconvenient truth that needs to be talked about, rather than downplayed, ignored and dismissed.

One way that radiofrequency EMFs may be causing neuropsychiatric effects is by contributing to a "leaky brain".  

Several studies have found that EMFs emitted from cellphones increase the permeability of the brain-blood barrier, and this increased permeability may lead to the accumulation of brain tissue damage and cognitive impairment (112-114). 

I encourage you to check out my other post about EMFs here. 

I'm still learning about how to manage and combat them, but here are some initial steps you can take:

• Get an EMF meter to determine your exposure. I use the Cornet ED88T. It's the best option that is currently available. It measures electric, magnetic and radiofrequency fields. It's like having three meters in one. You can get it here.

• Put your phone on airplane mode when you’re not using it and/or use a radiation-blocking phone case such as Safe Sleeve. I did a lot of research into radiation-blocking cases and Safe Sleeve is the best on the market. They are manufactured with materials that have been 3rd-party tested to block 99.9% of radiation coming off a cell phone.

• Turn off Wi-Fi at night while you’re sleeping.

• If you have a laptop, don’t touch it. Use a wired keyboard and wired mouse instead.

• Supplement with the herb Rhodiola. It has radioprotective effects (60-62). I previously wrote about it here.

This is just the tip of the iceberg. There are many other steps you can take, and I plan on writing more about this soon because it isn’t discussed enough.

This may seem like “woo-woo” but it’s a real issue. And I suspect it will eventually become one of the biggest issues of our time.

20. Lower Homocysteine

Homocysteine is an amino acid that is produced in the body as a result of methylation.

In healthy people, it’s properly metabolized and normal levels are maintained. 

But when homocysteine isn’t properly metabolized, it can build up inside the body and levels can become too high.

And that’s when homocysteine becomes dangerous and unhealthy. 

At high levels, homocysteine is inflammatory, and research shows it increases permeability of the blood-brain barrier (115).

You can check your homocysteine levels by ordering this blood test. 

If you test and find out your levels are high, check out this article for 16 ways to lower your homocysteine levels.

Normalizing homocysteine not only helps the brain recover from physical damage, but also reduces depression and cognitive decline.

21. Progesterone

Progesterone is a natural steroid and sex hormone involved in the menstrual cycle and pregnancy.  

It has a variety of important functions in the body, and even plays an important role in brain function.  

Research has found that progesterone supports the normal development of brain cells and protects them from damage. 

And one study shows that it reduces inflammation and can support the blood-brain barrier after brain injury (120).

In addition to its role as a natural hormone, progesterone can be taken as a medication, usually by women during menopause as part of their hormone replacement therapy. 

22. Increase Brain Blood Flow

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

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

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

But when blood flow to the brain is impaired, problems can arise, including a leaky blood-brain barrier.

Research shows that lack of brain blood flow increases oxidative stress, damages the blood-brain barrier, and increases blood-brain barrier permeability (116-117).

Be sure to check out this post for 21 ways to increase blood flow to the brain.

23. Vagus Nerve Stimulation

The vagus nerve is the longest cranial nerve in your body and part of your parasympathetic “rest and digest” nervous system.

Research shows that stimulating the vagus nerve can decrease blood-brain barrier disruption.

In fact, researchers have found that vagus nerve stimulation can prevent the increase in blood-brain barrier permeability after a traumatic brain injury, and reduce it after a stroke (123-124).

So how do you stimulate your vagus nerve naturally?

I previously provided 13 ways to activate your vagus nerve in this post.

Deep breathing with the EmWave2 device is my favourite way. 

24. Intermittent Fasting

Fasting is another great way to strengthen your blood-brain barrier.

It allows your digestive system to take a break, and triggers a number of hormones that boost your body’s ability to repair itself.

Ghrelin, a hunger-stimulating hormone, signals to your body that it’s time to eat. And it increases when you are fasting.

Researchers have found that that ghrelin improves the integrity of the blood-brain barrier and reduces the breakdown of the blood-brain barrier after a traumatic brain injury (125).

As a result, fasting can help treat neurological conditions and lowers the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.

This is why I personally eat all my food for the day within an 8-hour window, and then fast for the other 16 hours of the day.

You don’t need to go that long, but you should try to fast for at least 12 hours at a time.

The best way to get started is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day.

That should give you about 12-14 hours of fasting time.

25. BONUS: Other Nutrients, Antioxidants and Herbs

Here are several other nutrients, antioxidants and herbs that have been demonstrated to support the blood-brain barrier.

I’ve decided to not write about these in-depth because there isn’t as much research to back them up.

That doesn’t mean they aren’t useful though. They have still helped me: 

• Vitamin C (67)

• Iodine (68)

• Selenium (69)

• Vitamin E (69)

• N-Acetyl-Cysteine (70)

• Ginseng (71)

• Inositol (79)

• Ursolic Acid (121)

Conclusion

The brain has a remarkable ability to heal itself, and this includes the barrier that protects it.

The above steps have been proven to help repair and support the blood brain barrier, and I’ve noticed the benefits of implementing them into my own life.

I hope they help you too!

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

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Live Optimally,

Jordan Fallis

Connect with me

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9 Supplements Proven to Help You Overcome Addiction and Withdrawal

I've been dependent on a lot of substances over the years.

When my brain wasn’t working and I struggled with mental illness, it simply made sense to find immediate relief.

I had to rely on substances outside of myself - even if they weren't good for me - until I found better, long-term, sustainable solutions.

I honestly felt like I had no other choice at the time.

And I know there are a lot of people out there grappling with the same problem.

You may feel like you need something to get through the day.

And then something else to fall asleep at night.

Perhaps that’s alcohol, cigarettes, cannabis or harder substances like cocaine, heroin, methamphetamines.

Or maybe you’re on prescription medication, such as antidepressants or benzodazipenes.

And you just have no idea how you could possibly live without these substances.

I’m here to tell you that you can. And you can thrive.

These 9 nutrients, vitamins and supplements have helped me minimize withdrawal symptoms, overcome my addictions, and get on with my life. 

I personally have experience with tobacco, nicotine, alcohol, stimulant, benzodiazepines and antidepressant dependence, addiction and withdrawal. 

And even if you don’t struggle with addiction, these nutrients are still great for optimal brain function and mental health.  

How Does Nutrition And Supplementation Impact Addiction?

Addiction is not simply a psychological issue.

Historically, most drug treatment programs have included counseling and 12-step approaches like Alcoholics Anonymous (AA).

But these traditional approaches are not very effective.

In her book Seven Weeks to Sobriety, Dr. Joan Mathews Larsen points to studies showing that AA has a success rate of about 25 per cent. 

This is because they address the psychological aspects of addiction without considering the physical aspects of the disease.

And Dr. Charles Gant worked as the physician and psychiatric consultant for the New York State prison system, and dealt with hundreds of drug users and traffickers.

He realized that they wouldn’t overcome their addictions without addressing their physical health:

“Unless the biochemical imbalances which are the true causes of substance problems are corrected, the benefits of psychological counseling will be marginal for most people.”

— Dr. Charles Gant

Addiction is a chronic brain disease. Studies show that drugs physically change the structure and functioning of the brain, and these documented brain changes lead to cravings (96). 

And in my experience and research, high-quality bioavailable nutrients are an important aspect of combating and correcting this.

Research shows that vitamin and mineral deficiencies can cause metabolic imbalances that create addictive cravings (97, 98). 

Dr. Roger Williams, an American biochemist who discovered pantothenic acid (vitamin B5), found that rats that were deficient in certain vitamins consumed more alcohol than those that were not vitamin deficient. But once those vitamin deficiencies were fixed, alcohol consumption decreased (99). 

Nutritional deficiencies can also cause withdrawal-like symptoms such as fatigue, depression, irritability, and other mental symptoms that block recovery and lead to a relapse.

So, without further ado, let’s get into nutrients and supplements that helped me the most. with my addiction and withdrawal, and explore the research behind them.

1. Citicoline

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

Choline is an essential B vitamin 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.

Citicoline has anti-inflammatory and neuroprotective effects, and enhances the synthesis of acetylcholine and dopamine, which are two neurotransmitters that are critical for optimal brain function. It also increases the number of acetylcholine and dopamine receptors in your brain (2-7). 

Overall, citicoline is one of my favourite supplements for optimal brain function and mental health. 

And there’s evidence that it helps reduce addiction to drugs (1). 

In one study, people previously addicted to cocaine took 500mg of citicoline twice daily for two weeks and experienced a reduction in cravings for the drug (8).

In another study, people with cocaine dependence and bipolar disorder who supplemented with citicoline reduced their cocaine use. Researchers had directed them to not consume cocaine during the study, and at the end of it, the researchers found less cocaine in the urine of the participants (9). 

Some preliminary research also suggests citicoline could help people with alcohol, cannabis and food addiction (10). 

It’s important to point out that 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 experienced gradual cognitive decline during that time. 

Once I got off Wellbutrin, I felt pretty terrible. But once I started supplementing with citicoline, I noticed an improvement in my cognitive function because it increased my levels of acetylcholine and dopamine. I still take it to this day because it helps me focus, improves my mental energy, and clears brain fog. 

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. They’re included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But supplementing with citicoline has a more immediate, noticeable effect.

Citicoline is included in the Optimal Brain supplement.

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

2. Theanine 

Theanine is a relaxing amino acid found in tea. It has a number of brain and 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 both GABA and dopamine in the brain. Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness (13, 14, 15). 

As I’ve discussed before, theanine can protect your brain from alcohol, increase your brain’s growth hormone, and lower your stress hormones. 

Considering all of this, it’s not too surprising that it has anti-addictive properties and can help reduce withdrawal symptoms.

According to the research, it’s particularly helpful when it comes to withdrawal from nicotine and opioids (16, 17). 

I find that theanine improves my mood, helps me focus and cancels out the jitters of my morning coffee. It’s sort of like meditation in a pill. My mind has a tendency to jump around a lot, and theanine helps me “zero in” on what I’m doing. 

However, too much theanine can also make people anxious. This is because theanine increases alpha brain waves, and I found out that very high alpha brain waves can actually cause anxiety as well. I usually take just 200 mg, but you should experiment and see how much you can tolerate. 

You can also get theanine from black and green tea. But there’s usually not enough theanine in them to have a dramatic effect. That’s why I supplement with pure theanine.

Theanine is available in this anti-anxiety supplement, along with a number of other natural compounds that have helped me manage my anxiety over the years.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body cannot produce itself.

They are found primarily in fish and are necessary for the normal functioning of your brain and nervous system (18).

They can support your mitochondria and increase your brain’s growth hormone, and have been shown to improve mood, sleep, learning and memory. They also protect against psychiatric disorders including depression, mild cognitive impairment, dementia and Alzheimer's disease (19-21). 

Considering all this, it’s not too surprising them that omega-3 fatty acids can also help addicts and reduce their withdrawal symptoms.

Research shows that increased anxiety is one of the primary reasons why substance abusers and alcoholics tend to relapse (23, 24). 

And one study found that giving omega-3 fatty acids to substance abusers significantly reduced their anxiety (22). 

Smokers have lower levels of omega-3 fatty acids, and treatment with fish significantly reduces their level of dependence (25, 28). 

Other studies have shown that omega-3 supplements reduce cravings for nicotine and reduce the number of cigarettes people smoke daily (26, 27). 

Researchers have also studied the relapse rates of cocaine addicts discharged after a period of detoxification. And they found that the cocaine addicts who relapsed had significantly lower levels of omega-3 fatty acids in comparison to addicts who didn’t relapse (29). 

Lastly, in abstinent alcoholics, elevated omega-3 intake reduces stress and cortisol, and omega-3 fatty acids significantly lower the desire for alcohol in mice (30, 31). 

“These bipolar mice, like some bipolar patients, love alcohol. The mice on DHA (an omega-3 fatty acid) drank much less; it curtailed their alcohol abusive behavior. There is now substantial evidence at the molecular level that omega-3 fatty acids work on the brain in ways similar to psychiatric drugs.”

— Dr. Alexander B. Niculescu, M.D., Ph.D.

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. I find that I have a brighter outlook on life when I take krill oil consistently. 

4. Acetyl-L-Carnitine (ALCAR)

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

It has neuroprotective and cognitive-enhancing effects, and as I’ve discussed before, it can support your mitochondria, protect your brain from alcohol, and help you overcome brain fog. 

It can also reduce cravings and withdrawal symptoms. 

In one study, alcoholic patients treated with ALCAR stayed sober for longer because it reduced their cravings (48). 

ALCAR can also help treat opiate addiction and withdrawal.

Thirty subjects with methadone dependence were given 2 grams of ALCAR daily during a 3-week detoxification period, and it reduced their pain and the length of their withdrawal (49). 

And research in rats shows that ALCAR can significantly decrease alcohol consumption and reduce the onset of tremors during alcohol withdrawal. Researchers concluded that it should be considered in the treatment of alcohol dependence (50). 

ALCAR gives me a huge boost in mental energy and resilience. It sort of feels like drinking a cup of coffee, so it’s helpful if you want to stop or reduce your intake of caffeine.

It's included in the Optimal Brain supplement.

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

5. N-Acetyl-Cysteine (NAC) and/or Glutathione

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

As I’ve discussed before, it can help treat several mental illnesses.

But it can also reduce addiction and cravings during withdrawal (32-34, 41, 42, 45):

• In a small study, 13 people abstaining from cocaine were given NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine. Follow-up studies also showed that NAC reduced desire and interest in cocaine (35-37).

• Smokers voluntarily reduced their cigarette use by around 25% after two weeks of supplementing with NAC (38, 39).

• Young marijuana users claiming to be addicted to marijuana supplemented with NAC twice daily for four weeks and experienced a significant reduction in their symptoms of addiction (43, 44).

• And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (40).

NAC is also the precursor to glutathione, your body’s master antioxidant, which can help fight addiction. 

Chronic use of drugs, such as cocaine, methamphetamine and alcohol, can lead to the formation of oxidative stress (47). 

Oxidative stress can change neuronal pathways and cause addictive behaviour. But glutathione can reduce oxidative stress and therefore decrease the development of addiction (46). 

NAC is included in Optimal Antiox, along with a number of other antioxidants and nutients that can help you overcome addiction and manage withdrawal.

6. Vitamin D

Vitamin D is a fat-soluble vitamin that our skin synthesizes when exposed to the sun.

Every tissue in your body has vitamin D receptors, including the brain, heart, muscles, and immune system.

This means your entire body needs it to function properly and a deficiency can lead to costly physiological and psychological consequences, including addiction.

Researchers have concluded that chronic vitamin D deficiency is an environmental factor contributing to drug use. And supplementation should be considered for the effective treatment of drug abuse and addiction (51-54). 

Other studies have discovered that:

• Vitamin D protects against the dopamine-depleting effects of methamphetamine (52-54);

• There is also a positive association between vitamin D deficiency and severity of alcohol-use disorders (55); and

• Patients prescribed narcotic pain medication – such as morphine, fentanyl or oxycodone – end up having to take higher doses if they are deficient in vitamin D (56).

I take a Vitamin D supplement every day to optimize my levels.

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

7. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in the body. This includes neurotransmitter and hormonal activity, both of which can have a huge effect on your mood and brain function.

Magnesium is one of the three nutrients that I think everyone should be taking for their brain, as most people are deficient.

The mineral has been shown to decrease dependence on opiates, nicotine, cocaine, amphetamine and alcohol, and reduce the intensity of withdrawal symptoms when stopping these drugs (84). 

It can also lower relapse rates, particularly with cocaine and amphetamine addicts (84). 

And researchers have concluded that magnesium supplementation can decrease nicotine addiction in heavy smokers.

It does this by naturally improving the stimulation of the reward system, which reduces the need for stimulation by nicotine or by others addictive substances (85). 

Studies have also found that magnesium deficiency is very common in people dealing with alcohol addiction and withdrawal. And supplementing with magnesium diminishes withdrawal complications, reduces the severity of their withdrawal symptoms, and lowers their need for anti-anxiety medication (86, 87). 

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. 

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

But supplementation or taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium. 

Magnesium is included in this supplement.

8. Zinc

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

It can also help treat addiction and withdrawal. 

Excessive urinary excretion of zinc and zinc deficiency have been found in drug addicts. And researchers recommend zinc supplementation to treat addiction and reduce withdrawal symptoms (70, 71). 

Research shows that opioid users have lower levels of zinc (72-75). 

And in the case of alcoholism, alcohol is known to deplete zinc from the body. Over time, chronic alcohol consumption can produce a downward spiral in which zinc deficiency causes chronic stress, driving a person to drink more alcohol, which further depletes zinc and causes more anxiety in the long run.

In animals, zinc reduces the intensity of morphine dependence, and zinc chelators worsen withdrawal symptoms (76, 77, 78). 

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach.

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

However, I still recommend at least short-term zinc supplementation to ensure you get enough.

I created and take the Optimal Zinc supplement for that reason.

9. Vitamin C

It might seem unbelievable but there is research demonstrating vitamin C’s usefulness in overcoming addiction and reducing withdrawal symptoms. 

First of all, vitamin C levels are significantly lower in drug addicts (68). 

And high doses of vitamin C have been shown to increase endorphin levels, decrease opioid use, and reduce the withdrawal syndrome of heroin addicts (58). 

The chronic administration of vitamin C can also prevent the development of tolerance and physical dependence on morphine (59, 69). 

When I weened off psychiatric medication, I took large doses of vitamin C every day. By large doses, I mean about 10 grams spread throughout the day. I noticed it reduced stress and helped calm me down. 

Various studies show that vitamin C reduces stress and anxiety and decreases the severity of depression (62-67). 

And other research shows that long-term vitamin C deficiency contributes to nervousness and emotional instability. And there was a 35% reduction in mood disturbance in hospitalized patients after vitamin C treatment (60, 61). 

Foods that contain vitamin C include green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But it’s best to supplement with it. That way, you know you’re getting enough.

Vitamin C is included in this supplement.

Others

Here are some other nutritional supplements to consider. Based on my research and experience, these nutrients can help manage addiction and withdrawal, but they aren’t as effective as the other ones above and/or there is less research to support their use:

• Lithium Orotate (79)

• Taurine (80)

• B Vitamins (82)

• Glutamine (83)

• DL-Phenylalanine (DLPA) (81) – I almost included this one in the main list because it has really helped me, but there isn’t too much research on it. I originally wrote about it here.

• D-Serine/Sarcosine (88-95)

Conclusion

Just like mental illness, you can beat addiction. They often go hand in hand.

I’ve learned with time, and with the proper information and resources, people can snap out of their addiction cycle and be happy and calm with themselves without mind-altering drugs and habits. 

You may feel like you have no other choice, but you do. You can get on with your life without addictive substances.

Overall, I really believe in the power of these nutrients for tackling addiction and minimizing withdrawal symptoms:

• Citicoline

• Theanine

• Krill Oil

• ALCAR

• NAC

• Vitamin D

• Magnesium

• Zinc

• Vitamin C

Taking a combination of them can make the transition to sobriety much easier. 

I’ve experienced the benefits of them firsthand, and I hope you do too.

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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The Brain and Mental Health Benefits of Low-Level Laser Therapy (LLLT) & Photobiomodulation

Low-level laser/light therapy (LLLT) is an important treatment that I have used over the years to support my brain after serious concussions, toxic mold exposure and multiple psychiatric prescriptions. 

And in my experience, it is one of the most efficient ways to boost brain function and improve mental health. 

Yet your doctor likely has no idea what it is. 

It’s about as cutting-edge as it gets, and even more unconventional than neurofeedback. But it works. 

Also known as photobiomodulation, LLLT is the application of low-power lasers or light-emitting diodes (LEDs) to the body for therapeutic purposes.  When LLLT is applied to the brain, it is known as transcranial LLLT or transcranial photobiomodulation (44). 

LLLT has been around since 1967, and there are now more than four thousand scientific studies showing that it can help treat a variety of disorders without any harmful effects. Unlike high-intensity surgical lasers, low-powered lasers do not cut or burn tissue. Instead, these lasers stimulate a biological response and encourage cells to function properly (11, 12, 33). 

And luckily, it’s very easy to treat yourself at home with LLLT using red and infrared light.

I have used three main devices on my brain. They significantly improved the quality of my life over the years.

Make sure you read the Recommended Devices section below, where I discuss the different devices I have used. 

How It Works

Research shows that red and infrared light between the wavelengths of 632 nanometers (nm) and 1064 nm produce positive biological effects. For brain cells, the optimal range appears to be between 800 nm and 1000 nm, as these wavelengths can penetrate the scalp and skull and reach the brain (19, 20, 25-31).

The devices I have used fall within this range. 

The light emitted from the devices below stimulate a photochemical reaction within cells, which can accelerate the natural healing process and cause beneficial changes in behaviour (45).

How does it do this?

Mainly by supporting your mitochondria. 

As I’ve discussed before, mitochondria are considered the “powerhouses of the cell,” generating most of the energy in your body in the form of 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. 

Proper mitochondrial function and ATP production is critical for neuroprotection, cognitive enhancement, and the prevention and alleviation of several neurological and mental disorders (46).

And research demonstrates that transcranial LLLT supports mitochondrial function and significantly increases the production of ATP in the brain (3-5, 8-10, 13-17, 21-22, 34, 45).

Your mitochondria contain photoacceptors that absorb the photons from light and convert them into ATP – energy that can be used to perform cellular tasks and biological processes (39, 40).

This process is comparable to plant photosynthesis, during which sunlight is absorbed by plants and converted to energy for the plants to grow (23, 24). 

By stimulating the mitochondria and producing more ATP, LLLT gives brain cells extra ATP energy to work better and heal and repair themselves.

On top of this, LLLT has also been shown to:

• Increase neurogenesis, brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF) (1, 41, 42)

• Reduce inflammation (1, 35, 37, 41)

• Decrease free radicals and oxidative stress in the brain (2)

• Increase blood flow and circulation, including within the frontal cortex (6, 18, 32)

• Reduce pain by increasing our body’s endorphins (natural opioids and natural pain relievers) (7, 36)

• Increased rate of oxygen consumption in the frontal cortex (32, 100)

• Increase serotonin (38)

My Experience and What You Should Expect

LLLT is one of the most impactful and helpful actions I took to optimize my brain and mental health.

By the time I was off all psychiatric medications, I had lost a lot of my full cognitive capabilities. Thankfully, LLLT helped restore them.

Here are some of the results I noticed:

• Increased cognitive function

• Sharper thinking

• Improved mood, concentration, alertness

• Less fatigue and reduced need for sleep

• More mental motivation, endurance and productivity

Overall, it improved my mental constitution. I didn’t get as fatigued and worn down as easily and I could focus and think harder for longer periods of time.

LLLT also has a cumulative effect. Your brain becomes stronger and more resilient over time as you do the treatment consistently.  

It allowed me to reduce the number of supplements I was taking daily. I now realize that I needed the treatment for many years, but I just didn’t know it existed.

Luckily, I started treating myself on a regular basis and have never felt better. 

Many serious brain injuries and mental illnesses can be successfully treated with LLLT, including depression, anxiety, post-traumatic stress disorder, traumatic brain injury, post-concussion syndrome, stroke and Alzheimer's disease.

I explore how LLLT has been shown to help each of these disorders below. Feel free to skip to the disorder you're struggling with to learn more.

Depression and Anxiety

Studies in rats and humans provide evidence that LLLT improves mood and decreases depressive symptoms.

In 2009, researchers took 10 patients with a history of major depression and anxiety (including post-traumatic stress disorder and substance abuse) and applied LLLT to their foreheads for four weeks. At the end of the study, six of the 10 patients experienced a remission of their depression, and seven of the 10 patients experienced a remission of their anxiety. There were no observable side effects (54). 

“The data supports that LLLT to the head constitutes a promising neurotherapeutic tool to modulate behaviour in a non-invasive manner.”

— Dr. Julio C. Rojas, MD, PhD, University of California

This makes sense considering that several studies show that depression is linked to abnormal blood flow in the frontal cortex of the brain, and LLLT increases blood flow and circulation (47, 53). 

Other studies have shown that participants report a significant increase in positive emotions and a reduction in depressive symptoms for two weeks after LLLT treatment (55-57). 

Sufferers of traumatic brain injury (TBI) also experience a decrease in depression, anxiety, irritability and insomnia, and an overall improvement in quality of life, because of LLLT (58, 59).  

I personally experienced all of these results.

Traumatic Brain Injury

Traumatic brain injury (TBI) is a growing health concern. An estimated 1.7 million people sustain a TBI annually in the U.S. (60). 

Mild TBIs (concussions) make up 75 per cent of all brain injuries. Military personnel deployed to Iraq and Afghanistan frequently experience mild TBI while overseas, and many months after they return home, they often struggle with PTSD, depression and anxiety (61, 62). 

And research shows that transcranial LLLT can help (63). 

I personally experienced this. In 2010, I suffered multiple concussions while living in a moldy home, and thankfully LLLT helped me recover from post-concussion syndrome.

A number of human studies show that patients with chronic mild TBI experience improved cognition, memory and sleep with LLLT treatment. 

One study examined whether LLLT could help 11 patients with chronic mild TBI symptoms. They all had cognitive dysfunction, and four of them had multiple concussions like I did. 

After 18 LLLT sessions, their cognition, memory and verbal learning improved. Participants also said they slept better and had fewer PTSD symptoms. Coworkers, friends and family reported improved social, interpersonal, and occupational functioning (65). 

If LLLT was a drug, we would definitely be hearing about it.

In another study, 10 people with chronic TBI were given 10 treatments of LLLT (810 nm) and witnessed a reduction in headaches, cognitive dysfunction, sleep problems, anxiety, depression and irritability (66). 

There have also been a few case studies showing beneficial effects of transcranial LLLT in TBI patients (67, 68):

“Seven years after closed-head TBI from a motor vehicle accident, case 1 (a 66-year-old woman) began transcranial LED treatments. Before LLLT treatment, she could focus on her computer for only 20 minutes. After eight weekly LLLT treatments, her focused computer time increased to 3 hours. She has treated herself nightly at home for 5.5 years now and maintains her improved cognition at age 72 years.”

“Case 2 (a 52-year-old retired, high-ranking female military officer) had a history of multiple closed-head injuries. Before beginning LLLT treatments, she was on medical disability for 5 months. After 4 months of nightly LLLT treatments at home, she returned to working full-time as an executive consultant with an international technology consulting firm and discontinued medical disability. Neuropsychological testing performed after 9 months of transcranial LED showed significant improvement in cognition and memory, as well as reduction in post-traumatic stress disorder symptoms.”

“Case 3 received 20 LLLT treatments over two months and experienced highly favourable outcomes with decreased depression, anxiety, headache, and insomnia, whereas cognition and quality of life improved.”

So LLLT can improve cognition, reduce costs in TBI treatment and be applied at home?

Hmm, sounds like something the pharmaceutical industry would not like people to know about – and something that would force them to lose a lot of life-long customers. 

Several mouse studies also show that transcranial LLLT can prevent cell death and increase neurological performance after TBI (69-72). 

Researchers believe that LLLT works so well for people struggling with TBI symptoms because mitochondria in the brain are significantly dysfunctional after TBI, resulting in an inadequate supply of ATP, and LLLT can support the mitochondria and increase ATP production (73-75, 79). 

There is also poor blood flow and oxygenation, and increased inflammation and oxidative stress in the brain after head injuries. This contributes to brain damage, but LLLT can help combat these problems, increase antioxidants, promote neurogenesis and relieve chronic symptoms (76-78, 80-83).

Alzheimer's Disease and Cognitive Impairment

Research shows that LLLT can boost performance and improve cognitive function, including attention and memory, in elderly people, young healthy people and animals.  

Preliminary studies demonstrate that LLLT could slow down the progression of Alzheimer’s disease by decreasing a protein in the brain that is linked to dementia (84-86, 94). 

Downregulation of brain-derived neurotrophic factor (BDNF) occurs early in the progression of Alzheimer's disease, and LLLT has been shown to prevent brain cell loss by upregulating BDNF (87). 

“LLLT could be used as a preventive intervention in people who present risk factors for Alzheimer’s disease, mild cognitive impairment, or a history of head trauma. In such patients, LLLT could be combined with cognitive intervention approaches.”

— Dr. Francisco Gonzalez-Lima, PhD, University of Austin, Texas

Researchers have also applied LLLT to middle-aged mice, and discovered that the memory and cognitive performance of the middle-aged mice improved so much that it was comparable with that of young mice. The researchers concluded that LLLT should be “applied in cases of general cognitive impairment in elderly persons” (5, 88). 

Several others studies have shown that LLLT significantly increases alertness, awareness and sustained attention, and improves short-term memory and reaction time. Study participants also made fewer errors during tasks and tests (89-91, 93, 95). 

Another study found that LLLT was just as effective as exercise at enhancing cognition, likely by providing neuroprotection and supporting the mitochondria (92, 96).

Stroke

Multiple studies show that LLLT can significantly reduce brain damage and improve recovery outcomes after a stroke (110-113). 

In one study, researchers applied LLLT over the entire surface of the head of stroke patients approximately 18 hours after a stroke. Five days after the stroke, they found significantly greater improvements in the LLLT-treated group. The improvements continued 90 days after the stroke. At the end of the study, 70% of the patients treated with real LLLT had a successful outcome compared with only 51% of the control subjects (114). 

Follow up studies with over 600 stroke patients found similar beneficial results. Researchers believe increase in the production of ATP is responsible for the improvements (115, 116, 117).  

Numerous studies also show that LLLT significantly reduces neurological problems and improves behaviour in rats and rabbits after stroke. It also increases the growth of new brain cells in these animals, improving their overall recovery (118-124).

Other Disorders

There are a number of other disorders that can also improve with LLLT treatment: 

• Parkinson’s disease (PD) – “Mitochondria in PD tissues are compromised, and LLLT could be developed as a novel treatment to improve neuronal function in patients with PD” (109).

• Amyotrophic lateral sclerosis (ALS) - Mitochondrial dysfunction and oxidative stress play an important role in motor neuron loss in ALS. Motor function significantly improved with LLLT in a group of people in the early stage of the disease (99).

• Autism – Linked to mitochondria dysfunction and inflammation, so LLLT would likely help (103, 104).

• Bipolar disorder – Linked to mitochondria dysfunction and inflammation (105, 106, 107)

• Schizophrenia – Linked to mitochondria dysfunction and inflammation (105, 106)

• Smoking Cessation – Check out this video.

• Alcoholism (101, 102)

• Opiate addiction (102)

• Headaches and migraines (108)

• Acne - This is unrelated to brain health but LLLT can also treat acne. Improving my diet helped me overcome my acne many years ago, but I definitely wish I had known about LLLT when I had it. An integrative physician I know has had a lot of success with her patients struggling with acne and other skin issues (97, 98).

Recommended Devices

I first discovered LLLT when reading Dr. Norman Doidge’s book, The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity.

Dr. Doidge talks about the BioFlex Laser Therapy equipment, which costs tens of thousands of dollars.

I found an integrative physician who owned a Bioflex and I gave it a try. 

After a few sessions, I started experiencing beneficial effects.

So I decided to go ahead and buy my own LLLT devices for much cheaper.

I ended up finding and trying a number of different LLLT devices myself

They were much less expensive than the Bioflex, and I wanted to see how they compared to the Bioflex.

Many of the devices I bought didn't help me very much because they weren't powerful enough.

Most light devices aren't very effective at penetrating the skull.

But after a lot of research, and trial and error, I found devices that were powerful enough.

And they did help me.

And they provided me with the same brain and mental health benefits as the expensive Bioflex.

Here are the three devices I now recommend because they actually work:

• 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. Like I have, 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 on your thyroid, thymus gland and gut. I have experienced incredible benefits from doing this.

• Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I have taken with me when travelling.

• 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). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

Unlike most pharmaceuticals, LLLT is very safe, non-toxic and non-invasive, so you can easily try it on yourself without concern and see if it helps you like it has helped me (33, 34, 126). 

You can shine the light all over your head. But start slow and apply the light to different areas of your head for just 1-2 minutes, maybe even less if you’re really sensitive. Then work your way up to longer periods of time, perhaps 5-10 minutes per area. There’s no exact proper way to do this. Listen to your body and see how it affects you. 

It’s important to note that some people experience grogginess and fatigue after using LLLT. I experienced this the day after my first treatment. I was incredibly tired and lethargic. This was a sign that I did too much. 

If you feel extremely tired immediately after LLLT or the next day, take a break and do less next time. For example, if you applied light to your forehead for 3 minutes, then drop back down to 2 minutes for your next session. 

It is also important to cycle LLLT. The way it works is similar to exercise, so you need to take breaks in order to heal and get stronger. Using it everyday can cause a burnout effect. You can use it every other day to give your brain a chance to recover.

More Details on How I’ve Used the Optimal 1000 Therapy Light

Someone recently asked me for more details on how to use the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR). So I thought I’d share what I told them here:

I usually hang the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) on my door, and then start by standing in front of it for about 10 minutes. I would say I'm about 1 or 2 feet away so that the light is shining on most of my body. I tend to prioritize my upper body though, particularly my thyroid, gut, thymus gland, and of course my head. But what I've found is that shining it on other parts of your body (besides my brain) actually leads to indirect cognitive benefits as well. So it's not just shining it on the brain that helps with cognitive function.

I will also sometimes turn my back to the light and shine it on my back and spine area, and on the back of my head, for about 5 to 10 minutes.

I also get much closer (perhaps about 2-3 inches away) and shine it just on my forehead for 4-5 minutes or so. It is safe to do this because our devices emit a very low, safe level of EMFs.

So what I usually do is 10 minutes on my entire body and then right after that, 5 minutes on my face/forehead. But it's completely fine to do them separately at different times of the day or on completely separate days if you want.

It's usually good to limit your exposure to a maximum of 20 minutes at a time though, because too much at one time can make you too tired and negate the beneficial effects.

The back of your head where your spine meets your skull is another great area to shine the light. I also like to shine the light on the sides of my head (around my ears) for a few minutes each.

Conclusion

Frankly, it’s ridiculous that this therapy is not more well-known and promoted by doctors. But like everything else on this website, you don’t have to wait for conventional medicine to catch up, and you can experiment with the LLLT devices yourself. There is a high benefit-to-risk ratio. 

I suspect that home-use application of LLLT will become much more popular in the coming years.

The remarkable effects of the treatment in healing the brain in a non-invasive manner, along with the fact that there is little evidence of any adverse side effects, suggests to me that it’s use will only increase.

At the same time, distrust in pharmaceuticals continues to grow because of uncertain efficacy and unbearable side effects. 

And as the Western population continues to age, the incidence of the degenerative brain diseases will only continue to increase, which will produce a severe financial and societal burden.

So people will realize they are at a disadvantage by not having their own device(s) and will start using them on a regular basis for optimal mental health and cognition.

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Live Optimally,

Jordan Fallis

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