The 9 Most Promising Psychobiotics for Anxiety

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

It never went away.

It was impossible to shake. 

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

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

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

It doesn’t have to be that way though. 

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

And psychobiotics are one way to do that.

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

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

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

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

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

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

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

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

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

• Stimulating the vagus nerve

• Producing neurotransmitters, such as GABA and serotonin

• Reducing stress hormone levels

• Reducing inflammation, one of the major underlying causes of mental illness

• Increasing BDNF levels

• Crowding out pathogenic bacteria

• Increasing nutrient production and absorption

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

They are truly the best probiotics for anxiety.

1. Lactobacillus rhamnosus

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

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

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

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

“The mice [given lactobacillus rhamnosus] were more chilled out.”

— Dr. John Cryan, researcher and pharmacologist with the Alimentary Pharmabiotic Center at University College Cork, Ireland

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

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

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

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

2. Bifidobacterium longum

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

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

But it can also reduce anxiety. 

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

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

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

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

3. Lactobacillus plantarum

Lactobacillus plantarum is another probiotic species that can reduce anxiety. 

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

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

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

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

4. Lactobacillus helveticus

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

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

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

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

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

If you’re healthy enough to tolerate cheese, you could try adding some of these cheeses into your diet. 

5. Lactobacillus reuteri

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

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

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

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

“We found that treatment with this single bacterial strain was able to rescue their social behavior.”

— Shelly Buffington, neuroscience researcher at Baylor College of Medicine

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

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

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

6. Lactobacillus casei

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

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

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

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

7. Lactobacillus fermentum

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

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

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

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

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

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

8. Bifidobacterium breve

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

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

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

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

Bifidobacterium breve can be found naturally in some fermented foods.

9. Galacto-oligosaccharides

Not all psychobiotics are simply probiotics.

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

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

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

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

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

What Psychobiotic Should You Take?

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

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

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

Sometimes I would stop taking it if I felt worse.

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

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

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

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

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

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

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

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

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

And this anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety while you work to improve your gut health.

Conclusion

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

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

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

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

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

Overall, I think they are absolutely worth a try. 

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

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

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Live Optimally,

Jordan Fallis

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References:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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18 Powerful Ways to Effectively Lower Homocysteine

Lowering and normalizing homocysteine levels is another key way to improve the health of your brain and manage your mental health. 

In fact, keeping homocysteine levels within normal range is good for overall health in general. 

But what exactly is homocysteine?

Homocysteine is an amino acid that is produced in the body as a by-product 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 neurotoxic, and increases oxidative stress and free radical damage in the brain by reducing levels of cysteine and glutathione (89-95, 138-139). 

It’s also been shown to contribute to mitochondrial damage and reduce energy production in the brain (96-98). 

Researchers have found that high levels of homocysteine disrupt the integrity of the blood-brain barrier, which allows substances that are normally kept out of the brain to cross over and contribute to neurological problems (99-102). 

And studies have found that people with high levels of homocysteine have lower levels of serotonin and SAMe, a nutrient involved in the production of many neurotransmitters that improve mood (103-104). 

Considering all this, it’s not too surprising that high levels of homocysteine have been linked to many chronic neurodegenerative and neuropsychiatric diseases, including:

• Depression (105-111)

• Dementia, Alzheimer’s disease, cognitive impairment/dysfunction/decline (119-133, 143)

• Headaches and migraines (112-118, 148)

• Hearing loss (136-137)

• Brain atrophy (134, 144, 151)

• Parkinson’s disease (145)

• Stroke (154-155)

• Postpartum depression (135)

• Postmenopausal mental decline (146)

• Schizophrenia and other affective disorders (147, 153, 156)

• Alcoholism (149)

• Brain damage and neurotoxicity (152)

• Obsessive–compulsive disorder (157)

• Multiple sclerosis (158-161)

People with nutritional deficiencies and MTHFR gene mutation are at an increased risk of high homocysteine levels. Homocysteine levels gradually increase as you age, and men are more likely than women to have high levels of homocysteine (140-142). 

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

Thankfully, if your levels are high, there are a number of ways to lower homocysteine.

Here are 18 ways to keep your homocysteine levels in check. 

1. Trimethylglycine

Trimethylglycine (also known as betaine) is an amino acid derivative that can be found in plants such as beets and spinach. 

Trimethylglycine plays an important role in methylation, a process that is involved in the synthesis of melatonin, coenzyme Q10, and neurotransmitters such as dopamine and serotonin. 

Several studies show that supplementing with trimethylglycine can significantly lower homocysteine levels (1-5). 

One study found that the more trimethyglycine a person consumes, the lower their homocysteine levels (6).

According to the research, it appears that you need to supplement with at least three grams of trimethyglycine daily to significantly reduce homocysteine. Doing so will reduce homocysteine levels by 10% in persons with normal levels or by 20 to 40% in persons with elevated homocysteine levels (7-9).

However, even 500mg seems to lower homocysteine slightly (10). 

I took a trimethylglycine supplement after coming off psychiatric medication and noticed an improvement in mood and energy. 

2. Folate

The best way to lower homocysteine is by making sure you consume enough B vitamins on a regular basis.

Folate is one of the most important B vitamins because it helps metabolize homocysteine into methionine (51). 

When your body doesn’t have enough folate, elevated levels of homocysteine are the result (52). 

Good dietary sources of natural folate include leafy greens, asparagus, broccoli, cauliflower, strawberries, avocado, beef liver and poultry. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

However, folate-rich foods may not be enough to lower homocysteine. In fact, many people do not get enough folate from food because cooking and food processing destroy natural folates (57). 

That’s why I recommend supplementation. 

Supplementing with 800 mcg of folate has been shown to lower homocysteine by at least 28%. Even supplementing with just 113 mcg daily lowers homocysteine by about 15% (53-56, 58, 62). 

3. Vitamin B12

Vitamin B12 is another nutrient that plays a role in methylation. It's also a necessary cofactor in the metabolism of homocysteine (75-77). 

Research shows that Vitamin B12 deficiency can contribute to rising homocysteine levels (78-80, 83-84). 

But in those with elevated homocysteine, supplementing with 1,000 mcg of B12 per day can significantly lower and normalize blood levels of homocysteine (81-82).

If you decide to take B12, you should avoid the semisynthetic version of B12 (cyanocobalamin) and take the methylated form (methyl-B12) instead, which is better absorbed and more biologically active. Methy-B12 is included in this supplement.

Vitamin B12 is also found primarily in animal foods, and beef liver is a really good source. I take beef liver capsules because I don’t like the taste of liver. 

You should monitor your B12 levels regularly. But keep in mind that you can also have normal or high B12 levels but then still be B12 deficient on a cellular level. That is very common in my clients, and I talk about that in my workshop presentation. You can register for the free workshop here.

4. Vitamin B6

Vitamin B6 is another homocysteine-reducing nutrient that boosts mood, deepens sleep, and supports your entire nervous system. 

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

Vitamin B6 is also a necessary cofactor in the metabolism of homocysteine, and having a deficiency can cause homocysteine levels to increase (14).

In fact, low blood levels of B6 are common, especially in people with higher homocysteine levels (15). 

Thankfully, supplementation has been shown to help lower and normalize homocysteine levels (11-13). 

Vitamin B6 is included in this supplement.

It’s important to point out that it’s best to supplement B6 along with both folate and B12 if you want to dramatically lower homocysteine levels. 

Supplementing with B6, B12 and folate has been shown to significantly lower homocysteine levels and reduce symptoms of depression (87). 

One study found that within three weeks, homocysteine levels could be reduced by 17% using folate alone, 19% using B12 alone, 57% using folate and B12, and 60% using folate, B12 and B6 (86). 

Another study found that combining B6 and folate reduces homocysteine 32% within five weeks (85).

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

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken. They are included in my free food guide.

5. Taurine

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

It can cross the blood-brain barrier and produces anti-anxiety effects, and acts as an antioxidant in the brain, protecting it from various substances including lead and cadmium (16-25). 

It’s also been shown to lower homocysteine. 

Research shows that taurine supplementation significantly reduces plasma homocysteine levels (26-28).

Taurine is included in the Optimal Calm supplement. 

6. Creatine

Creatine is a molecule produced in the body and found in some foods, particularly meat, eggs, and fish. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Creatine is also available in supplement form. Athletes, bodybuilders, wrestlers, sprinters often take creatine supplement to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly. 

Supplementing with creatine can also support the brain. It's been shown to have neuroprotective effects and it rapidly produces energy to support brain cell function (29). 

Research shows that creatine supplementation can also lower homocysteine in humans (32, 34). 

Animal studies show the same (30-31, 33).

I find that creatine gives me energy, and I take it when I’m lifting weights regularly.

7. Green Coffee Extract

Green coffee extract is a supplement that is derived from green coffee beans. 

Green coffee beans are similar to regular coffee beans. However, they contain much more chlorogenic acid in them.

Chlorogenic acid is a phytochemical with cognitive health benefits. 

One study found that 140 mg of chlorogenic acid, which is 28% of the content of green coffee extract, can significantly lower homocysteine (39). 

8. Reduce Stress

I highly recommend you try to do something every day to manage your stress because psychological stress has been shown to significantly increase homocysteine levels (70-71). 

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

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

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

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

9. Estrogen

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

Research shows that higher estrogen levels are associated with lower homocysteine levels, independent of nutritional status and muscle mass (72). 

And individuals on estrogen replacement therapy have significantly lower homocysteine levels (72-73). 

I recommend both men and women get their hormone levels checked regularly and optimize them because it can really improve your quality of life. 

You can check your estrogen levels here. 

10. 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.

Research shows that high homocysteine levels can be lowered with choline (40-42). 

One study found that increased intake of choline led to lower levels of circulating homocysteine (43). 

And other studies have shown that choline deficiency in mice and humans is associated with increased homocysteine levels (44). 

Citicoline (also known as CDP-Choline) is my favourite source of choline for the brain. 

Citicoline also supports the blood-brain barrier and promotes the regeneration of myelin. 

Another good source of choline for brain health is Alpha GPC.

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

You can also find some choline in beef liver and egg yolks, but Citicoline and Alpha GPC have more noticeable effects on cognition. 

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

And 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.

11. N-Acetyl-Cysteine

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine. It’s also the precursor to glutathione, your body’s master antioxidant.

I’ve previously discussed how NAC can help treat six different mental illnesses.

And it turns out that it can also help lower homocysteine levels. 

Research shows NAC supplementation can cause a “rapid and significant decrease” in homocysteine levels (49). 

Studies have found that NAC can decrease homocysteine anywhere from 25 to 45 per cent (47-48, 50).

Researchers believe NAC displaces homocysteine from its protein carrier in the blood, which lowers homocysteine and promotes the formation of glutathione (45-46). 

NAC is included in this supplement.

12. Omega-3 Fatty Acids

Is there anything omega-3 fatty acids can’t do?

They can promote the regeneration of myelin, stimulate the vagus nerve, help reverse brain damage, and support the endocannabinoid system. 

And now it appears they can also lower homocysteine levels. 

A randomized double-blind placebo-controlled clinical trial found that consuming three grams of omega-3 fatty acids daily for 2 months significantly decreases levels of homocysteine (63). 

Other researchers have reported that omega-3s can lower homocysteine by 36 to 48% (64-65). 

And studies have also found that people using B vitamins to lower homocysteine should also have enough omega-3s to improve brain function. In fact, some clinical trials using B vitamins to improve brain function show benefits only in people with higher omega-3 levels (143-144). 

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

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

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

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

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

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

13. Probiotics

Research suggests that probiotics may also be able to lower homocysteine.

In one interesting study, researchers gave the probiotic VSL#3 to subjects with high homocysteine.

The researchers found that the probiotic increased the number of good bacteria in the gut, which then naturally increased Vitamin B12 and folate production in the gut. As a result, homocysteine levels dropped (66). 

I personally created and take the Optimal Biotics supplement to support my brain and mental health. 

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

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

14. Avoid Alcohol

Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress (67).

It also increases homocysteine. 

One study found that alcohol significantly reduces Vitamin B12 and folate levels and increased homocysteine levels (68). 

And another study found that alcohol consumption increased homocysteine levels regardless of Vitamin B levels (69). 

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. I personally don’t drink alcohol at all anymore.

If you do decide to drink it, this post explains that some types of alcohol are better than others. 

15. Eat “Head to Tail”

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

The same can be said about animal food.

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

Your body prefers and expects to receive a balance of amino acids from different parts of whole animals.

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

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

One of the main reasons I recommend this is because lean muscle meat is high in methionine.

Methionine is an essential amino acid, but too much methionine increases homocysteine levels and increases your need for Vitamin B6, B12, folate and choline (74, 88, 162). 

But bone broth contains collagen, gelatin, and amino acids such as glycine and proline, which balance out the methionine in muscle meat, and helps your body better metabolize it. 

Bone broth can be inconvenient to make all the time, so I drink a pre-made, organic chicken bone broth. 

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

16. Limit Medications and Compounds That Increase Homocysteine

A number of prescription drugs and natural compounds have been shown to increase homocysteine by interfering with folate absorption, or metabolism of homocysteine, including (35-38):

• Cholestyramine

• Colestipol

• Fenofibrate

• Levadopa

• Metformin

• Methotrexate

• Niacin

• Nitrous oxide

• Pemetrexed

• Phenytoin

• Pyrimethamine

• Sulfasalazine

17. Quit Smoking

If you’re a smoker, I’m sure you don’t need to tell anyone it’s bad for you and that you should quit.

But here I am telling you anyway.

Research shows that smoking and exposure to second-hand smoke increases homocysteine levels (163-164).

So even if you don’t smoke, but you’re around others that do, you could end up having higher homocysteine levels that impact your health.

18. Treat Hypothyroidism

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

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

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

It can also impact your homocysteine levels.

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

Many studies show that people with hypothyroidism have higher homocysteine levels (165-167).

And people with hypothyroidism who don’t take their thyroid medication end up having higher homocysteine levels. But once they take their thyroid medication, their homocysteine levels go down (168).

I highly recommend getting a full thyroid panel done regularly to see if you have hypothyroidism.

And check out this post for more ways to support your thyroid and overcome hypothyroidism naturally. 

One of my favourite way is by applying this red and infrared light to my thyroid. 

Conclusion

High levels of homocysteine can be problematic and increase your risk of many brain and mental health disorders.

But fortunately, you can do something about it!

Implementing the above 16 strategies can provide powerful protection against homocysteine’s negative effects and improve your quality life. 

I’ve found great benefit in lowering my homocysteine levels, and I hope you experience the same. 

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

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26 Powerful Ways to Boost Your Endocannabinoid System

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

— Dr. Dustin Sulak

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

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

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

But first, what exactly is your endocannabinoid system? 

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

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

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

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

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

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

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

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

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

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

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

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

— Dr. Pal Pacher, M.D., Ph.D

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

• Major depression (136-139)

• Generalized anxiety disorder (140-141)

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

• Multiple sclerosis (145-148)

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

• Sleep disorders (150-152)

• Fibromyalgia (153)

• Parkinson's (154)

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

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

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

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

• Less stress and anxiety (109-110)

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

• Better focus and concentration (115)

• Less hyperactivity and impulsivity (116)

• Higher BDNF levels (117-118)

• Increased rate of neurogenesis (119-122)

• Increased myelin formation (123-126)

• Deeper sleep (127-129)

• Lower cortisol levels (130-131)

• Fewer headaches and migraines (132)

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

• Reduced inflammation (135)

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

1. Cold Exposure

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

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

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

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

Then work your way up to longer periods of time.

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

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

Cold exposure also stimulates the vagus nerve.

2. Sex Hormones

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

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

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

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

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

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

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

3. Coffee

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

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

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

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

I drink one cup of coffee most mornings.

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

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

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

But that’s a huge problem.

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

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

Coffee fruit concentrate is included in the Optimal Brain supplement. 

4. Extra Virgin Olive Oil

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

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

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

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

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

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

5. Cannabidiol (CBD) Oil

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

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

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

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

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

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

6. Flavonoids

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

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

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

• Genistein

• Kaempferol

• 7-hydroxyflavone

• 3,7-dihydroxyflavone

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

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

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

7. Tea

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

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

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

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

8. Kava

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

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

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

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

9. Osteopathy

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

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

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

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

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

10. Probiotics

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

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

Lactobacillus acidophilus is included in the Optimal Biotics supplement.

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

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

11. Dark Chocolate

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

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

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

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

Dark chocolate also increases BDNF and reduces cortisol.  

12. Reduce Stress

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

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

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

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

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

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

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

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

13. Magnolia Officinalis

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

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

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

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

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

14. Exercise

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

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

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

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

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

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

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

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

This is exercise routine I try to follow consistently:

• Lift heavy weights 1-4 times per week

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

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

• Run for 20-30 minutes before lifting weights

15. Palmitoylethanolamide

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

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

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

16. Omega-3 Fatty Acids

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

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

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

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

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

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

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

17. Agmatine

Agmatine is a metabolite of the amino acid arginine.

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

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

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

18. Caryophyllene

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

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

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

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

19. Echinacea

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

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

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

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

20. Black Truffle

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

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

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

21. Diindolylmethane (DIM)

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

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

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

You can also take it as a supplement.

22. Ruta Graveolens

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

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

Rue can be taken as an extract.

23. Acmella Oleracea

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

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

It’s available as an extract.

24. Helichrysum Umbraculigerum

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

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

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

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

25. Radula Marginata

Radula Marginata is a plant commonly found in New Zealand.

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

26. Curcumin

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

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

Curcumin is included in the Optimal Energy supplement.

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

Conclusion

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

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

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

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

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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A Powerful Protocol Proven to Help Reverse Brain Damage

I’ve been reading a lot about brain damage and chronic traumatic encephalopathy (CTE) in retired NFL football players lately.

While doing so, I came across an interesting study by Dr. Daniel Amen, MD, titled “Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation.”

In the study, thirty retired NFL players who had brain damage and cognitive dysfunction followed a brain-healthy protocol (which I outline below in this post).

After following the protocol for six months, the former NFL players had increased blood flow to the brain and significant increases in performance. 

Neuropsychological testing showed that they had significant improvements in attention, memory, reasoning, and information processing. 

The NFL players themselves also self-reported subjective increases in memory, attention, mood, motivation, and sleep.

It just so happens that a lot of the supplements and therapies used in this protocol have also improved my mental health and supported my brain after suffering multiple concussions, living in a moldy home, and experiencing neurotoxicity. 

“We demonstrated that even if you have been bad to your brain, on the right program you can often reverse the damage and improve your life. It’s one of the most exciting discoveries in medicine today. I hope this message finds anyone who played contact sports like football, hockey, soccer, boxing so they can find help because their degenerative conditions can be reversed.”

— Dr. Daniel Amen, MD, psychiatrist and author of Change Your Brain, Change Your Life

Why This Research Study Is So Important

It’s well known that brain injuries are common in professional American football players, and they increase the risk of mild cognitive impairment, dementia, depression and CTE (1-2).

A study sponsored by the National Football League (NFL) found that 6.1% of retired NFL players over the age of 50 had been diagnosed with dementia, which is five times the national average of 1.2%.

Even 2% of players aged 30 to 49 have received a dementia-related diagnosis, which is 20 times higher than the rate of the general population within that age group (3). 

And in a study of 100 active and retired NFL players, researchers found reduced brain blood flow and higher rates of depression, memory and attention problems compared to the general population (4). 

Brain injuries also increase the risk of drug abuse (5-6). 

Lastly, another study reported that 96% of all former NFL players autopsied had CTE, and that 79% of males who played football at any level also had CTE (10). 

But brain injuries and neurological damage don’t just affect retired professional football players. 

Millions of people, including soldiers, suffer concussions every year.  

In addition, substance abusers also experience high levels of brain damage from drugs and alcohol, and from the increased likelihood of suffering brain injuries during intoxication (7). 

But based on Dr. Amen’s protocol, there is hope. And it’s possible to reverse brain damage.

Below is the protocol that the NFL players followed to reverse brain damage and cognitive impairment, and it significantly improved their brain, mental health and quality of life.

1. Improve Your Diet and Exercise Regularly

Even after taking into account their large body frames, forty-eight percent of players in the study were overweight or obese.

So they were encouraged to eat healthier and exercise regularly in order to lose weight. 

This is because obesity is associated with dementia and smaller brain size (8). 

For exercise, you should find an aerobic activity that you enjoy so that you’ll stick with it consistently.

This is exercise routine I try to follow consistently:

• Lift heavy weights 1-4 times per week

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

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

• Run for 20-30 minutes before lifting weights

If you’re looking for a bunch of healthy, brain-boosting foods that you can eat on a regular basis, check out my Free Grocery Shopping Guide for Optimal Brain Health and my Fuel Your Brain Cookbook.

2. Eliminate Alcohol

Not too surprisingly, the NFL players in Dr. Amen’s study were encouraged to completely eliminate alcohol.  

Alcohol is a neurotoxin and wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress (11). 

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 from brain damage. I personally don’t drink alcohol at all anymore.

Other than alcohol, the NFL players were also told to eliminate others drugs, including cigarettes.  

3. Get Enough Sleep

Getting enough high-quality sleep was another key aspect of Dr. Amen’s therapeutic protocol for the NFL players because it’s so important for brain health. 

Deep sleep has been shown to slow down cognitive decline, reduce cortisol levels, promote the regeneration of myelin, increase the growth of new brain cells, and support the blood-brain barrier. 

That’s why getting at least 7 hours of high-quality, restorative sleep is so important.

I used to have very poor quality sleep and it was one of main factors that contributed to my poor mental health.  

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

But I work with my clients so that they can naturally 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.

4. Reduce Brain Inflammation with Omega-3 Fatty Acids

Your brain is made up of about 60% fat, so you want to eat high-quality fats so that it can rebuild itself.

Omega-3s fatty acids are the highest quality fats for the brain, and increasing your intake of them is one of the most impactful ways to reverse brain damage. 

Dr. Amen gave the NFL players 5.6 grams of fish oil each day, containing 1720 mg of EPA and 1160 mg of DHA.

EPA and DHA are omega-3 fatty acids that are necessary for the optimal functioning of your brain and nervous system. They have been shown in many studies to significantly reduce inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease (9-10). 

They are also the structural components of synapses, and have been shown to support the brains of people with neurodegenerative diseases who have experienced synaptic loss (12). 

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

They are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

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

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

I previously wrote about the importance of omega-3 fatty acids in-depth here. 

Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.

5. Get Enough of These Vitamins and Minerals

Research shows that supplementing with B vitamins, vitamin C and minerals can reduce stress, improve mental health, and increase cognitive performance (13).

So Dr. Amen got the NFL players in the study to take a high-potency multivitamin every day. 

I don’t usually recommend all-in-one multivitamins because they often contain too many synthetic vitamins that we don’t need, and not enough of the minerals that we do need. 

Instead, I regularly take minerals, B vitamins, and this supplement with Vitamin C.

6. Enhance Brain Blood Flow

Dr. Amen also focused on increasing blood flow in the brains of the retired NFL football players. 

The main way he enhanced brain blood flow was by giving them Ginkgo Biloba.

Ginkgo Biloba is a plant used in China for thousands of years to treat a number of health problems. It’s one of the top-selling herbal supplements in the world, and it’s even a prescription herb in Germany. 

It’s most commonly used to improve brain health, as it’s been shown to increase cognitive function, memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease and can improve mood and mental energy.

It has these effects primarily by increasing blood flow to the brain (27). 

Ginkgo biloba extract is included in the Optimal brain supplement. 

Check out this article for 20 other ways to increase blood flow to the brain. 

7. Increase Acetylcholine

The retired football players also supplemented with Acetyl-L-Carnitine (ALCAR) and Huperzine A to increase levels of acetylcholine in their brain. 

Acetylcholine is considered the “learning” neurotransmitter and plays a key role in the brain’s cognitive processes. 

Huperzine-A is a compound extracted from the herbs of the Huperziceae family.

It has neuroprotective effects and cognitive enhancing properties because it increases acetylcholine. It does this by inhibiting acetylcholinesterase, an enzyme that breaks down acetylcholine. Because of this, it’s a promising treatment for fighting cognitive decline and Alzheimer's disease (33). 

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It has neuroprotective and cognitive-enhancing effects and helps reverse neurological decline by increasing levels of acetylcholine in the brain and supporting mitochondria function (32). 

It is often used as a brain booster because it increases alertness and provides support to brain cells. It’s also been shown to be very effective at alleviating chronic fatigue and improving mood.

ALCAR can be found in the Optimal Brain supplement. 

Check out this article for 25 other ways to increase acetylcholine levels in the brain.

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

8. Increase Antioxidants

Another key aspect of reversing brain damage is optimizing your intake of antioxidants, and Dr. Amen doesn’t ignore this.

Dr. Amen had the NFL football players in his study take Alpha Lipoic Acid (ALA) and N-Acetyl-Cysteine (NAC) daily. 

NAC is a modified form of the amino acid cysteine, and precursor to glutathione, your body’s master antioxidant. 

Environmental toxins and oxidative stress deplete your body's reserves of cysteine and glutathione, but supplementing with NAC can increase and normalize cysteine and glutathione levels.

This can combat and reduce oxidative stress in the brain, which helps treat several mental illnesses, including cognitive problems and addiction (23). 

Alpha Lipoic Acid (ALA) is a fatty acid created in the body, playing a role in mitochondrial energy metabolism. In supplement form, it is a potent antioxidant compound that has been shown to reduce oxidative stress and inflammation in the brain, which can contribute to neurological decline. It also helps regulate blood sugar levels, which is crucial for healthy brain function (24-25). 

Several other studies have found that a combination of antioxidants – including NAC, ALA, Vitamin C and Vitamin E – can improve cognitive functioning and decrease symptoms of cognitive decline. This is likely because oxidative stress plays a major role in the development of cognitive impairment and dementia, and these antioxidant nutrients and plant compounds can counteract this (14-22). 

NAC, ALA, Vitamin C, Vitamin E and several other antioxidant nutrients are included in the Optimal Antiox supplement.

Antioxidants can also reduce levels of cortisol, your body’s main stress hormone. 

9. Reduce Cortisol with Phosphatidylserine

Participants in Dr. Amen’s study also supplemented with phosphatidylserine.

Phosphatidylserine is a fat-soluble amino acid that supports cognitive function. 

High amounts of phosphatidylserine can be found within the brain, and supplementation has been shown to improve attention, learning and memory.

“…consumption of phosphatidylserine may reduce the risk of dementia and cognitive dysfunction”

— Food and Drug Administration

It’s also been shown to reduce cortisol, which can negatively affect the brain at chronically high levels (26). 

I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement. 

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

10. Optimize Important Health Markers

Important health markers were also monitored and optimized to ensure that the NFL players were in the best health possible to support their brain.

Here are some of the markers Dr. Amen monitored in the NFL players:

Weight measures, such as body mass index and height-to-weight ratio – research shows that as a person's weight goes up, the size of their brain goes down. To reduce this problem, Dr. Amen ran an weight loss class to help the NFL players lose excess weight. 

Fasting blood glucose levels – Having high fasting blood glucose levels increases your risk of developing type 2 diabetes, which is associated with depression and dementia. 

C-reactive protein – This is a measure of inflammation, which is associated with many chronic illnesses, including depression, dementia and chronic pain. Dr. Amen aims for a measure of less than 1mg/liter. A healthy diet and nutrients can help get inflammation under control. Make sure you read this article for other ways to reduce inflammation.

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, so a deficiency can lead to costly physiological and psychological consequences, including cognitive impairment. Normal levels are between 30 and 100 ng/mL. Dr. Amen prefers his patients’ levels to be between 50 and 100 because optimal vitamin D levels can reduce inflammation and improve mood. To boost vitamin D levels, he encouraged players to get more sunlight or take a Vitamin D3 supplement. It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Ferritin – Ferritin is a measure of iron stores. Iron deficiency can cause fatigue, but too much iron can cause stress and accelerate aging. If the NFL players’ ferritin levels were too low, Dr. Amen gave them iron. If they were too high, he encouraged them to donate blood. I personally prefer beef liver capsules as good source of iron instead of taking iron supplements. 

In addition to the above strategies, Dr. Amen and his team treated other dementia risk factors, such as hypertension, heart disease, gum disease, alcohol and drug abuse, low thyroid and testosterone levels, sleep apnea, and ideally the cessation of anti-anxiety medications such as benzodiazepines.

Check out this article for several other important blood tests.

11. Reduce Homocysteine

This step – and the next two – are not a part of the original study.

However, Dr. Amen says he uses these treatments with his patients, including retired football players.

Homocysteine is an inflammatory compound at high levels, which can lead to the development of mild cognitive impairment, Alzheimer’s disease, depression and other mental health disorders. 

However, certain B vitamins have been shown to normalize homocysteine levels and reduce the rate of cognitive decline.

As a result, Dr. Amen says that he recommends his NFL patients supplement with methyl-B12, methyl-folate, and P-5-P (bioactive B6).

Trimethylglycine (TMG) and S-adenosylmethionine (SAM-e) also lower homocysteine.

I personally prefer SAM-e since it is the most powerful and noticeable.

Here is a full article all about how to lower homocysteine levels. 

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

“For those players who were depressed or demented, we did more. I acted as the psychiatrist for a number of our players or a consultant to their own physicians. For many, I prescribed natural antidepressants, such as SAMe, because it also helps with pain.”

— Dr. Daniel Amen

12. Hyperbaric Oxygen Therapy (HBOT)

“A number of our players also opted to do hyperbaric oxygen therapy (HBOT), which we have seen improve blood flow to the brain. Over the years I have been impressed with HBOT’s ability to increase blood flow to damaged brains.”

— Dr. Daniel Amen

Again, this wasn’t included in the main protocol of the study, but Dr. Amen often recommends it to NFL players or anyone else with brain damage. 

Hyperbaric oxygen therapy (HBOT) is a treatment that enhances healing in the brain.

Patients inhale 100% oxygen in a total body chamber. 

Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.

This leads to oxygen being  carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas of the brain that need to heal.

Lots of research shows that HBOT improves blood supply to the brain, reduces inflammation, and enhances neurogenesis, which improves recovery after injury to the central nervous system (34-38). 

You’ll need to find a practitioner or clinic in your area that provides this treatment.

HBOT can be expensive though. That's why I decided to buy my own oxygen concentrator. An oxygen concentrator is much less expensive than HBOT but it still helps.

My doctor uses this one at his clinic and recommended it to me. 

But I did a lot of my own research before buying my own and got this one instead. I use it almost every day. It's the best option on the market. You can also get a refurbished one for cheaper.  

Check out my full article about oxygen therapy for more information. 

13. Neurofeedback

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.  

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound.

Dr. Amen uses it with his NFL patients.

“In our retired NFL players, we often saw excessively high slow wave activity (excessive delta and theta) and too little fast wave activity (too little beta) in the front part of the brain. Many of our athletes thought of neurofeedback like going to the gym for their minds and found it very helpful.”

— Dr. Daniel Amen

It’s best to work with a qualified practitioner.

But I also like the Muse headband. It’s a good substitute and gives you real-time feedback in your brainwaves while you meditate. 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.

Conclusion

Researchers used to believe that the brain could not heal, but they now know that’s wrong. 

Brain plasticity is possible, and if you put the brain in a healing environment, it can get better, and brain damage can be reversed. 

But the above protocol isn’t just for retired NFL players. 

It also applies directly to the larger traumatic brain injury and drug abuse communities.

Or simply anyone who is experiencing cognitive decline, depression or other mental health problems. 

The retired NFL players in the study had sustained brain injuries decades previously, but they improved. 

If researchers can improve the brains of retired football players – who have had tens of thousands of hits to their heads – imagine the benefit you can get with a brain healthy program.

You don’t have to be held hostage by your bad brain. 

You can recover from brain damage, brain infection, substance abuse and toxic exposure. 

And Dr. Amen isn’t the only doctor showing the brain’s incredible power to heal.

Dr. Dale Bredesen, MD, is reversing cognitive decline and dementia with his own brain rehabilitation program. 

You can read more about his protocol here.

This work is incredibly important for football players, soldiers, firefighters, police, and anyone who has suffered brain trauma and damage.

Please share this post with anyone that you think would benefit from the information within it.

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Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/16239884

(2) https://www.ncbi.nlm.nih.gov/pubmed/17545878

(3) http://ns.umich.edu/Releases/2009/Sep09/FinalReport.pdf

(4) http://neuro.psychiatryonline.org/doi/abs/10.1176/jnp.23.1.jnp98

(5) https://www.ncbi.nlm.nih.gov/pubmed/18991956

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(9) https://www.ncbi.nlm.nih.gov/pubmed/17574755

(10) http://ftw.usatoday.com/2015/09/researchers-find-evidence-of-cte-in-96-of-deceased-nfl-players-they-tested

(11) https://www.ncbi.nlm.nih.gov/pubmed/17241155

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2344157/

(13) https://www.ncbi.nlm.nih.gov/pubmed/20454891

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(22) https://www.ncbi.nlm.nih.gov/pubmed/17510979/

(23) https://www.ncbi.nlm.nih.gov/pubmed/18990082

(24) https://examine.com/supplements/alpha-lipoic-acid/

(25) https://www.ncbi.nlm.nih.gov/m/pubmed/20622459/

(26) https://www.ncbi.nlm.nih.gov/pubmed/2170852

(27) https://www.ncbi.nlm.nih.gov/pubmed/12905098

(28) https://examine.com/supplements/vinpocetine/

(29) https://www.ncbi.nlm.nih.gov/pubmed/15760651

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(31) https://www.ncbi.nlm.nih.gov/pubmed/12460136

(32) https://www.ncbi.nlm.nih.gov/pubmed/19720082

(33) https://www.ncbi.nlm.nih.gov/pubmed/17657601

(34) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3231808/

(35) https://www.ncbi.nlm.nih.gov/pubmed/20715898

(36) https://www.ncbi.nlm.nih.gov/pubmed/22146131

(37) https://www.hindawi.com/journals/mi/2013/512978/

(38) http://stroke.ahajournals.org/content/45/6/1807

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