31 Powerful Ways to Induce Autophagy in the Brain

Autophagy is an absolutely essential biological process that plays a key role in the normal functioning and survival of your brain cells.

The word autophagy is derived from the Greek words auto and phagein.

Auto translates to “self”.

And phagein translates to “devouring”.

So autophagy essentially means “self-devouring”, or “to eat oneself”.  

That may sound scary and something that you would want to avoid…

But it’s actually something you want to embrace and induce yourself.

Because autophagy is a self-cleaning mechanism within our cells, which helps your brain detoxify, repair and regenerate itself.

It destroys the old, damaged, and malfunctioning components of your cells – and rebuilds new and healthier ones instead!

It’s sort of like spring cleaning or replacing old parts of your car.

By inducing autophagy, we are clearing out worn-out and faulty cellular parts within our brain cells.

Our brain cells need to last a lifetime, so autophagy is our body’s unique way of naturally rejuvenating them and defending them from disease.

How Does Autophagy Affect Your Brain and Mental Health?

“What we’ve discovered is that autophagy protects against neurodegenerative diseases like Parkinson’s, Huntington’s and certain forms of dementia. If you switch on autophagy, you remove proteins rapidly, as well as protect against excessive inflammation. By learning how to influence this process, we are able to affect the progression of these diseases.”

— Dr. David Rubinsztein, professor of molecular neurogenetics at the University of Cambridge and UK Dementia Research Institute

Research shows that autophagy supports the central nervous system, improves brain function and reduces neurological cellular breakdown (136-138).

And studies suggest that autophagy is a built-in defense mechanism that detoxifies and clears the central nervous system (139).

But the autophagy process becomes less efficient as we get older.

And over time, our brain cells accumulate a variety of damaged organelles, abnormal and pathogenic proteins, and oxidized particles (141-142).

This clogs up the brain, accelerates cognitive aging, and even contributes to the development of dementia (140).

But autophagy doesn’t just decline in older individuals.

Even younger people with depression and schizophrenia have been shown to have deficiencies in autophagy pathways (162-163).

In fact, researchers have found a link between autophagy dysfunction and many neurodegenerative, neurodevelopmental and neuropsychiatric disorders, including (143-161):

• Alzheimer’s disease

• Parkinson’s disease

• Huntington’s disease

• Schizophrenia

• Depression

• Bipolar disorder

• Frontotemporal dementia

• Amyotrophic Lateral Sclerosis

• Autism spectrum disorders

• Fragile X syndrome

• Mood disorders

• Psychotic symptoms

• Behavioural change

The good news is that you can do something about this.

You have the power to activate autophagy.

There are several reliable and natural ways to increase it.

And by doing so, you can reduce neuroinflammation, protect the nervous system, improve cognitive function, encourage the growth of brain cells, and even fight depression and Alzheimer’s disease (164-174).

Read on to learn more about how you can induce autophagy.  

The Best Lifestyle Habits and Therapies That Induce Autophagy in the Brain

1. Exercise

Exercise is one of the best ways to boost autophagy in the brain.

Researchers have found that aerobic exercise induces neuronal autophagy (1).

They believe the reason why exercise improves cognitive function is perhaps because it increases autophagy in the brain (2).

Exercise is a stressor on the body, and the body induces autophagy so that your cells can recover from the stress. All it takes is 30 minutes of aerobic exercise to activate autophagy in the brain (3).

As a result, exercise increases neurogenesis and reduces neurodegeneration.

Many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health.

You should find a sport or aerobic exercise routine that you enjoy, so that you’ll stick with it consistently.

2. Intermittent Fasting

“One of the major benefits of fasting is a dramatic increase in autophagy, followed by a massive boost in stem cell production.”

— Dr. Rhonda Patrick, PhD

Fasting is another biological stressor that promotes autophagy.

When you’re fasting, your body isn’t receiving nutrients, so it stresses out and triggers autophagy.

Researchers have found that fasting activates “profound autophagy” in the brain (24-26).

As a result, it can help treat neurological conditions and lowers the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease (27-28).

So how long do you have to fast to trigger autophagy in the brain?

Research suggests 24 to 48-hour fasts are ideal and have the strongest effects (29).

But long fasts are not very realistic and practical.

Luckily, even shorter fasts have been shown to significantly promote neuronal autophagy (30-31).

That’s 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.

3. A Ketogenic Diet

“Ketogenesis is like an autophagy hack. You get a lot of the same metabolic changes and benefits of fasting without actually fasting.”

— Dr. Colin Champ, MD

A ketogenic diet is a very high-fat, low-carb diet.

To follow the diet, you need to get most of your calories from healthy fats, and no more than 10 percent of calories from carbs (less than 50 grams of carbs per day).

When you restrict carbohydrate-rich foods – such as grains, sugar, and even potatoes, legumes and fruit – your body enters “ketosis”, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

And this be very beneficial and increase autophagy in the brain.

Researchers have found that ketosis is neuroprotective and reduces neurodegeneration by promoting autophagy in the brain (4-6).

Autophagy reduces amyloid beta, the main component of amyloid plaques found in the brains of patients with Alzheimer's disease (8-9).

An animal study also shows that ketosis reduces brain injury (during and after seizures) by activating autophagy (10).

I follow a ketogenic diet every so often.

Some of the best foods to eat if you follow a ketogenic diet include coconut oil, olive oil, pastured eggs, ghee, grass-fed meat, avocado, nuts and seeds.

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

Research also shows that the ketone bodies stimulates autophagy (7).

4. Circadian Rhythm, Melatonin and Deep Sleep

Getting enough high-quality sleep is very important if you want to increase autophagy.

I used to have very poor sleep and it was one of the main factors that contributed to my poor cognitive function.

Research shows that not getting enough sleep, and waking up intermittently throughout the night, negatively alters autophagy in the brain (11-12).

So it’s the length and quality of your sleep that matters.

That’s why I highly recommend getting at least 7 hours of uninterrupted sleep every night.

What can you do to improve your sleep?

• Maintain a proper circadian rhythm

• Promote the production and release of melatonin at night

Researchers have found that our circadian rhythm (sleep-wake cycle) controls autophagy and plays a role in cognitive decline (13-14).

Melatonin is a hormone released by your pineal gland, a small gland in your brain.

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

Melatonin has been shown to induce autophagy in the brain, and it reduces the risk of developing neuropsychiatric disorders (66-68).

Even mild changes in our external environment (i.e. blue lighting at night) can affect our circadian rhythm and reduce melatonin production, negatively altering autophagy and our cognition the next day (13-14).

This sleep supplement contains 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.

5. Hot and Cold Exposure

Exposing yourself to both hot and cold temperatures can stress your cells and promote autophagy.

Several researchers have found that “heat stress” triggers autophagy and stimulates the autophagic process (15-18).

Autophagy and the heat-shock response are also tightly linked (19-20).

Researchers have found that cold exposure induces neuronal autophagy, and they believe it can reduce the risk of neurodegenerative diseases (21-22).

Research also shows that switching back and forth between cold and hot can induce autophagy (23).

So how does this translate into every day life?

Try switching back and forth between hot and cold in the shower.

Or spend time in a sauna or steam room, and then take a cold shower.

I personally like to go outside with minimal clothing in the winter, and then eventually come back inside and take a hot shower.

Cold plunges, cold baths and cryotherapy are some other ways to expose yourself to cold.

6. Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy (HBOT) is a treatment that enhances healing and recovery after injury to the central nervous system.

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 that need to heal.

Several studies have shown that HBOT elevates and enhances autophagy in the central nervous system (41-44).

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

7. Acupuncture

Acupuncture is an alternative treatment that has been shown to induce autophagy in the brain (69).

One study found that acupuncture improved learning and memory, and protected brain cells, by upregulating the autophagy pathway (70).

Another found that acupuncture promoted the “autophagic clearance” of proteins from the brain that contribute to Parkinson’s disease (71).

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.

In my experience, ear acupuncture is more effective than regular acupuncture.

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

The Best Foods That Induce Autophagy in the Brain

8. Coffee and Caffeine

Drinking coffee is another great way to induce autophagy in the brain.

Researchers have found that both regular and decaffeinated coffee rapidly trigger autophagy (32).

The polyphenols in coffee are also good for your brain health because they stimulate autophagy (32).

And other studies show that caffeine protects brain cells and lowers the risk of developing neurodegenerative diseases by inducing autophagy in the brain (33-35).

I drink one cup of high-quality coffee every morning.

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 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.

9. Green Tea

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

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

Researchers have found that EGCG stimulates autophagy in the brain, protects against brain cell toxicity and may help treat neurodegenerative disorders (36-38, 40).

It also improves learning and memory after chronic stress by restoring autophagic flux in the brain (39).

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

I also take Optimal Antiox, a supplement that includes green tea extract and EGCG.

10. Coconut Oil and Medium Chain Triglycerides (MCTs)

Coconut oil is one of the best foods for your brain.

It’s especially important if you want to support your thyroid.

But it can also stimulate autophagy in the brain by increasing ketone levels (45-46).

I eat one or two tablespoons of coconut oil almost every day now to boost ketones and induce autophagy in my brain.

The medium-chain triglycerides (MCTs) within coconut oil are responsible for the ketone-increasing effects of coconut oil. 

If you don’t like coconut oil, you can supplement with pure MCT oil instead.

11. Ginger

Ginger is one of the healthiest spices.

It contains lots of nutrients and bioactive compounds that have powerful, protective benefits for your brain (47-49).

6-shagol, one of the active compounds within ginger, induces autophagy (50-55).

12. Reishi Mushroom

Reishi mushroom (Ganoderma lucidum) is a powerful fungus with hundreds of bioactive compounds.

It has been used for thousands of years by Chinese medicine practitioners to support the immune system, regulate inflammation, lower anxiety and support brain function.

Research shows that reishi mushroom can induce autophagy (56).

It also protects the brain from oxidative stress by regulating autophagy (57-58).

I’ve supplemented with a reishi mushroom tincture in the past to support my immune system.

13. Turmeric (Curcumin)

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

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

One reason is because it protects brain cells from damage by activating autophagy (59-61).

Curcumin is included in the Optimal Energy supplement.

14. Broccoli Sprouts (Sulforaphane)

Sulforaphane is a phytochemical found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower and kale.

It has potent antioxidant and anti-inflammatory actions, similar to curcumin.

Studies have shown that sulforaphane increases autophagy within brain cells (62-63).

As a result, researchers believe it can be a therapeutic tool in the treatment of neurodegenerative diseases (63).

Broccoli sprouts are the best source of sulforaphane.

You can also take sulforaphane in supplement form.

If you decide to take it in supplement form, 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.

15. Galangal

Galangal is a spice.

It’s known as “Thai ginger” or “Siamese ginger” because it looks very similar to ginger.

But it’s actually a different spice altogether.

It's commonly found in Thai, Indonesian, and Malaysian cooking.

Galangin, a compound within galangal, has been shown to induce autophagy and protect dopaminergic neurons in the brain (64-65).

16. Extra Virgin Olive Oil (Oleuropein)

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

Oleuropein, a polyphenol found in olive oil, has been shown to induce autophagy and reduce cognitive impairment (92).

As a result, researchers propose that a diet with extra virgin olive oil might have potential benefits for Alzheimer’s patients because of its induction of autophagy (72).

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

Be careful though. A lot of cheap extra virgin olive oil 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.

You don’t just have to eat olive oil to get the benefits of oleuropein though.

Oleuropein can also be found in olive leaf extract and argon oil.

17. Berries

Blueberries, strawberries, acai berries are included in my Free Grocery Shopping Guide for Optimal Brain.

And for good reason.

All three berries have been shown to significantly activate autophagy in the brain (74-74).

The polyphenols within them also protect brain cells from oxidative stress and inflammation and improve cognitive function.

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

18. Omega-3 Fatty Acids

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

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Researchers have also demonstrated that omega-3 fatty acids can increase BDNF signaling and enhance autophagy in the brain (108-112).

So increasing your intake of them is one of the most impactful actions you can take to support your brain.

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

• Salmon

• Black cod

• Sablefish

• Sardines

• Herring

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

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

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

Some researchers believe that the beneficial effects of supplementing with omega-3 fatty acids may simply be due to their ability to activate autophagy (107).

The Best Natural Supplements That Induce Autophagy in the Brain

19. Probiotics

Research suggests that certain probiotics can stimulate autophagy in the brain.

In one study, researchers gave the SLAB51 probiotic formulation to mice, and it partially restored autophagy in the brains of the mice (75).

The researchers also found that the SLAB51 probiotic reduced brain damage and decreased cognitive decline in the mice (75).

I tried to find the SLAB51 probiotic formulation online, but it doesn’t appear to be commercially available yet.

I personally take the Optimal Biotics supplement every day to support my gut and brain health.

I also like to drink kombucha and eat fermented foods regularly.

Check out this older article for several other ways to increase your good gut bacteria.

And if you struggle with anxiety, here are 9 probiotic strains that can help.

20. American Ginseng

American ginseng (Panax quinquefolius) is a powerful herb that enhances brain function.

Researchers have found that it induces autophagy, which then protects the brain from neurotoxicity and reduces mitochondrial dysfunction (76-78).

Because of this, researchers believe it can help treat neurodegenerative disorders (77, 79).

21. Ginkgo Biloba

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

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

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mood, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease.

Researchers have also discovered it helps treat dementia and Alzheimer’s disease by activating and increasing autophagy in the brain (80-82).

Ginkgo Biloba is included in the Optimal Brain supplement.

22. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects.

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

Researchers have also found that it helps reverse cognitive decline and supports mitochondrial function by inducing autophagy in the brain (83-86).

I find that it personally gives me a big boost in mental energy and resilience.

ALCAR is included in the Optimal Brain supplement.

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

23. Vitamin D (and K2)

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

Unfortunately, researchers estimate that 50% of people are at risk of Vitamin D deficiency.

This is a huge problem because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that Vitamin D, and activation of the Vitamin D receptor, induces autophagy (89-91, 93).

Vitamin D supplementation in mice also increases levels of autophagy (92).

One study found that Vitamin D can reduce neurological deficits caused by traumatic brain injury by restoring autophagy in the brain (95).

And some researchers have pointed out that Vitamin D deficiency is associated with many diseases that involve defective autophagy (94).

Ideally, you should get your Vitamin D by going outside and getting sun.

I try to get sunlight every day during the spring and summer months.

But most people still don’t get enough Vitamin D from the sun, especially during the winter.

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together.

There is also some evidence that Vitamin K2 stimulates autophagy as well (87-88).

24. Lithium

Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms.

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate can be safely supplemented to improve your brain health and increase the formation of myelin.

Research shows that lithium induces autophagy in the brain and enhances the breakdown and clearance of proteins that contribute to neuropsychiatric and neurodegenerative diseases.

Therefore, it may help treat Huntington’s disease, Alzheimer’s disease, Parkinson's disease, and dementia (96-97).

I used to take lithium orotate. I don’t take it anymore because I don’t need it, but I remember it making me feel calm and stable.

25. Cannabidiol (CBD)

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

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

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

Researchers have found that CBD activates and enhances autophagy pathways in the brain (98-100).

I take this CBD oil and I highly recommend it. It significantly reduces my stress, makes me sleepy and knocks me out before bed.

26. Rhodiola

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

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

One study found that rhodiola can reduce neurodegeneration by inducing autophagy in the brain (101).

Other studies have found that the herb significantly upregulates autophagy (102-103).

I take a rhodiola supplement. I don't take it every day though, only when I need a cognitive boost.

Check out this post all about rhodiola to learn more about this amazing herb.

27. 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.

Researchers have also found that berberine reduces inflammation and protects the brain from damage by boosting autophagy in the brain (104-105).

One study even found it reduces neurological deficits and promotes neurogenesis by stimulating autophagy (106).

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 from others.

28. Nicotinamide

Nicotinamide, also known as niacinamide or nicotinic acid amide, is the water-soluble, active form of Vitamin B3.

It has been shown to reduce cognitive decline and halt the progression of Alzheimer’s disease by improving autophagy function in the brain (113-114).

It also improves cognitive performance and preserves mitochondrial integrity (113).

Nicotinamide is included in this supplement.

29. Schisandra

Schisandra is a berry commonly used by Traditional Chinese Medicine practitioners.

The seeds of the berry contain lignans, which have health-promoting properties.

It’s considered an adaptogen and traditionally used to treat depression, stress and menopause.

But lots of research shows that Schisandra can also benefit people struggling with Alzheimer’s disease and Parkinson’s disease (115-116).

This is because it reduces neurodegeneration and cognitive impairment by enhancing autophagy (117-120).

Besides promoting autophagy, it also has anti-inflammatory and neuroprotective effects upon brain cells (116).

You can also get Schisandra as dried whole berries or as juice.

But it usually isn’t used as a food.

Rather, it’s more commonly used as a supplement. It’s available in multiple forms, including dried powder and pills.

30. Spermidine

Spermidine is a polyamine compound with various metabolic functions.

It’s found in living tissues and within a wide range of foods, including aged cheese, fermented soy, chicken, mushrooms, pears and potatoes.

It can also be taken as a supplement.

Researchers have found that it’s neuroprotective and reduces synapse aging by enhancing autophagy in the brain (121-127).

As a result, it counteracts neurodegeneration, reduces memory impairment, and protects neurons from demyelination (121).

31. Resveratrol and 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 researchers are starting to understand why.

Several studies have shown that resveratrol induces autophagy in the brain (128-132).

In two of the studies, it protected brain cells and helped brain cells recover after injury by enhancing autophagy (131-132).

Researchers propose it could even be used to help prevent and treat Alzheimer’s Disease due to its autophagy-enhancing effects (130).

To consume enough resveratrol to promote autophagy, you’ll need to supplement with it.

Resveratrol is included in the Optimal Energy supplement.

Pterostilbene, a compound found in blueberries, is very similar to resveratrol, and it has also been shown to induce autophagy (133-135).

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.

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Live Optimally,

Jordan Fallis

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The 25 Best Natural Supplements Proven to Reduce Depression

In this article, I want to share with you my favourite natural supplements for relieving depression.  

Research shows that there are many natural antidepressants that are just as effective as prescription antidepressants, but without adverse effects. 

After I came off medication, I relied on many of them to reduce depression and improve my mood and energy.  

Depression is complex, and there are often numerous underlying root causes.  

But these natural options will support you and prop you up while you seek and resolve the root causes of your depression.  

I’ve tried hundreds of natural supplements over the years, and these are the most effective ones for depression.  

They’ve really helped me, and I’ve seen other people get better with them as well. 

Read on to discover the best evidence-based supplements for treating depression. 

The Best Vitamin and Mineral Supplements For Depression

1. Magnesium

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

Unfortunately, a lot of people are deficient in magnesium.  

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

Research clearly shows there are links between low magnesium intake, magnesium deficiency, and depression and suicide (26-28, 34-35).  

Several studies also show that magnesium supplementation improves depressive symptoms in people with depression, including people with postpartum depression, premenstrual syndrome, and chronic fatigue syndrome (29-32).  

Sometimes even just one week of supplementing with magnesium can improve mood and reverse symptoms of depression (33).  

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

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

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

• Spinach  

• Chard  

• Pumpkin seeds  

• Almonds  

• Avocado  

• Dark chocolate  

• Bananas 

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

2. Vitamin D

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

Unfortunately, Vitamin D deficiency is widespread and has become a major global health problem. Researchers estimate that 50% of people are at risk of Vitamin D deficiency. 

This is a huge concern because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression. 

Research shows that there is a strong link between Vitamin D deficiency and depression and suicide (36-37).  

Thankfully, several studies shown that Vitamin D3 supplementation reduces depressive symptoms, treats seasonal affective disorder, and lowers suicide risk (38-40).  

Vitamin D helps fight depression because it plays a key role in the production of dopamine and norepinephrine, and protects against the depletion of dopamine and serotonin in the brain (41).  

Ideally, you should get your Vitamin D by going outside and getting sun.  

I try to get sunlight every day during the spring and summer months.  

But most people still don’t get enough Vitamin D from the sun, especially during the winter.  

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together. 

3. Zinc

Zinc is an essential mineral for mental health, as it plays a key role in neurotransmission and nervous system functioning. 

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (42-44). 

Researchers have also found that a zinc deficiency increases the likelihood of developing depression, as well as increasing the severity of depression (45).  

But zinc supplementation can definitely help.  

A meta-analysis concluded that taking a zinc supplement is an effective treatment for depression (46).  

In one study, 50 people took 30 mg of zinc for 12 weeks, and their mood significantly improved, and their BDNF levels increased as well (47-49).  

So if you struggle with depression, it’s quite possible you’re deficient, and you’ll want to consider taking a zinc supplement to optimize your levels. 

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

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

• Oysters  

• Grass-fed beef  

• Pumpkin seeds

• Cashews  

• Mushrooms  

• Spinach 

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

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

4. Methylfolate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.  

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (88).  

Good dietary sources of natural folate include: 

• Leafy greens  

• Asparagus  

• Broccoli  

• Cauliflower  

• Strawberries  

• Avocado  

• Beef liver  

• Poultry

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

However, eating folate-rich foods sometimes isn’t enough. In fact, many people don't get enough folate from food because cooking and food processing destroy natural folates (103). 

People with depression often need to supplement with methylfolate to get the full benefits.  

In one study, six months of methylfolate supplementation reduced symptoms of depression in patients with clinical depression and schizophrenia (92).  

Research also shows that taking methylfolate alongside an antidepressant makes the antidepressant more effective (93).  

Researchers have even suggested that folate supplementation should be a first-line treatment for depression (104). 

Methylfolate works because it lowers homocysteine levels, stimulates serotonin receptors in the brain, and plays a key role in the production of dopamine (94-102).  

5. Vitamin B12

“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”

— Dr. James Greenblatt, Integrative Psychiatrist

Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.  

Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.  

Even if you eat meat and you’re young, you may still have a deficiency.  

Poor gut health and even psychiatric medications can cause a deficiency. 

In fact, it’s estimated that almost 40% of Americans are deficient today. 

Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (136-142). 

But supplementation can help. 

Research shows that supplementing with Vitamin B12 for six weeks can reduce depressive symptoms in depressed patients (143).  

In one study, Vitamin B12 supplementation lowered homocysteine levels and reduced depression in more than 200 people (144).  

If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12).  

Methyl-B12 is better absorbed and more biologically active. 

Besides methyl-B12 and methylfolate, you should also consider supplementing with the rest of the B vitamins. 

There is evidence to suggest that many people with depression are also deficient in Vitamin B1, B2, B3 and B6, and supplementing with them can help reduce, prevent and lower the risk of depression (145-151).  

Vitamin B12 is also found 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. 

The Best Spices and Herbal Supplements For Depression

6. Rhodiola

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

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

It can also reduce depression (9).  

In one study, rhodiola significantly reduced symptoms of depression and emotional instability in people with mild and moderate depression (7).  

Another study found that it was almost as effective as Zoloft, a commonly prescribed antidepressant, but it was better tolerated and it didn’t cause nearly as many side effects (8).  

Plenty of animal research also shows that rhodiola has antidepressant effects by lowering cortisol, and restoring serotonin, dopamine and norepinephrine (10-16).  

I personally take a rhodiola supplement some of the time. I don't take it every day, only when I need a boost in mood and energy.  

Be sure to check out this post to learn more about the benefits of rhodiola, above and beyond just reducing depression. 

7. Ginseng

Ginseng is known for its anti-stress effects. 

But it also has antidepressant effects (70).  

More than one study has shown that ginseng reduces depression and increases quality of life (71-72).  

Ginseng has been shown to work because it reduces inflammation and increases dopamine, serotonin and BDNF in the brain (73-76).  

Ginseng is one of my favourite herbal supplements for brain function and depression.

8. St. John’s Wort

St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects. It's often prescribed for depression in European countries.  

Researchers have concluded that it’s as effective as pharmaceutical antidepressants for treating depression but has fewer adverse effects (105-107). 

A double-blind, randomized control trial showed that St. John’s Wort can prevent depression from developing, and delay relapses in depression (108).  

It's been found to work by increasing dopamine signaling and increasing serotonin receptors (109-111). 

I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and working on fixing the true, underlying causes of my depression instead. 

In my experience, it’s best for people who are struggling with mild or moderate depression.  

It’s important to note that you shouldn’t take St. John’s Wort if you’re already taking antidepressant medication. They don’t mix well.  

9. Ginkgo Biloba

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

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

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease. 

But researchers have also found that Ginkgo Biloba reduces depression in elderly individuals (123-127).  

Ginkgo Biloba is included in the Optimal Brain supplement.

10. Saffron

Saffron is a spice derived from the Crocus sativus plant.  

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

Researchers have found that saffron is effective at reducing depression in people with mild to moderate depression (127-128).  

More than one study shows that saffron works just as well as SSRI antidepressants, reducing depression without side effects (129-131).  

Saffron has also been shown to inhibit the reuptake of serotonin, dopamine and norepinephrine, similar to pharmaceutical antidepressants (132). 

11. Curcumin

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

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

Researchers have repeatedly found that curcumin reduces depressive symptoms in patients with major depression (84-86). 

In one study, curcumin reduced depression in more than 100 people after six weeks of supplementation (87).   

It also reduces inflammatory markers and cortisol levels, and increases BDNF levels, all of which are involved in depression (87). 

The Best Amino Acid Supplements For Depression

12. Acetyl-L-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 supports brain cells.  

Researchers have found that ALCAR is quite effective at alleviating chronic fatigue, improving mood and treating depression (17-18).  

In one study, supplementing with ALCAR for 1 to 2 months reduced depression in elderly individuals (19). 

And another study showed that ALCAR can reduce depression in people with chronic depression. Twelve weeks of supplementation reduced their depressive symptoms just as effectively as an antidepressant (20).  

It works because it supports mitochondrial function, and increases BDNF levels and serotonin levels in the brain (21-22).  

I find that ALCAR personally gives me a big boost in mood, motivation, mental energy and resilience. 

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

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

13. Theanine

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

I take theanine alongside my morning coffee. It definitely improves my mood. It also helps me focus and cancels out the jitters of caffeine. 

In one study, theanine supplementation reduced depressive symptoms and anxiety, and improved sleep and cognitive function in patients with major depression (23).  

Animal research also shows that theanine can alleviate depression in mice that are exposed to chronic stress (24).  

This mental health supplement contains theanine, along with several natural compounds that have helped me manage depression and anxiety over the years. 

Theanine can also be found in green tea, which has also been shown to help reduce depression (25). 

14. DL-Phenylalanine

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet. 

It plays a key role in the production of dopamine, a critical neurotransmitter that can improve your mood (50).  

People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine (55).  

You can find phenylalanine in from protein-rich foods, such as: 

• Chicken  

• Beef  

• Turkey  

• Seafood  

• Eggs  

• Bananas  

• Almonds  

• Avocados  

• Pumpkin seeds  

• Sesame seeds

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

But I find that supplementing with DL-Phenylalanine (DLPA), a special supplemental form of phenylalanine, is much more effective than simply eating foods with phenylalanine. 

In one study, 23 depressed patients took DLPA every day for 15 days. At the end of the 15 days, 17 of them had completely overcame their depression, and they didn't experience adverse side effects (51).  

Another 3-week study found very similar results (52).  

Researchers have even concluded that DLPA is just as effective as prescription antidepressants. And people who don’t respond to pharmaceutical antidepressants often get significantly better when they take DLPA (53-54).  

Even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (56).  

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (57). 

Not surprisingly, I absolutely love DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants. 

If you’d like to learn more about DLPA, read this post. 

15. N-Acetyl-Cysteine (NAC)

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

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

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

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

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

In one study, 149 people with moderate depression were given NAC or placebo for eight weeks. The individuals who received NAC experienced a significant reduction in their depression, as well as improvements in their overall functioning and quality of life (58).  

In another six-month study, NAC significantly reduced symptoms of depression in patients with bipolar disorder. It also significantly improved their social and occupational functioning. The researchers concluded that NAC is a safe and effective strategy for depressive symptoms (59).  

Several other studies have examined the effects of NAC on bipolar disorder and found that taking NAC daily can significantly improve and even cause a full remission of depressive symptoms (60-62).  

16. S-adenosyl-L-methionine

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body.  

It’s also available as a supplement.  

It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression. 

Researchers have concluded that SAM-e is an effective and safe option for the treatment of depression. It has beneficial effects similar to conventional antidepressants (77-78, 82-83).  

In one study, people who hadn't responded to SSRI antidepressants took SAM-e for six weeks, and it significantly reduced their symptoms of depression (79).  

In another study, 20 healthy individuals received infusions of SAM-e or a placebo for seven days. The researchers scanned and studied the brains of the participants during the study. And it was confirmed that SAM-e is an antidepressant because it targets and supports brain regions involved in depression (81).  

It has also been shown to increase serotonin and dopamine activity in the brain, and inhibit the reuptake of norepinephrine (80).  

The great thing about SAM-e is that it works fairly quickly, as people usually notice benefits within the first few days of taking it, and it doesn’t cause severe side effects like pharmaceutical antidepressants (83).  

I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy.

17. Sarcosine

Sarcosine is an amino acid derivative that is naturally found in egg yolks, turkey, ham, vegetables and legumes. 

Supplementing with sarcosine has been shown to significantly reduce symptoms of depression without side effects (116, 119).  

In one study, sarcosine was found to be significantly more effective at treating major depression than citalopram (a common SSRI antidepressant). 

Patients who received sarcosine were much more likely to improve, improved much more quickly, and were less likely to drop out of the study than patients that received citalopram (117).  

Animal research also shows that sarcosine has antidepressant effects (118).  

You’ll have to supplement with sarcosine for it to improve your mood. The amount of sarcosine in food is too small to have a beneficial effect. 

It has impressive antidepressant and anti-anxiety effects, but without any of the nasty side effects that are common with pharmaceutical antidepressants and benzodiazepines.  

18. Phosphatidylserine

Phosphatidylserine is a fat-soluble amino acid that is known to support cognitive function.  

High amounts of phosphatidylserine are in the brain, and supplementation has been shown to improve attention, learning and memory. 

But researchers have also found that phosphatidylserine can also reduce depression. 

In one study, supplementing with phosphatidylserine induced consistent improvement of depressive symptoms, memory and behaviour in elderly individuals with depression (121).  

Animal research also shows that phosphatidylserine has antidepressant effects. In fact, the antidepressant effects are more prominent in rats than the cognitive-enhancing effects (122).  

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.

The Best Food-Based Supplements For Depression

19. Omega-3 Fatty Acids

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

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease. 

Researchers have also found that levels of omega-3 fatty acids are significantly lower in individuals with depression (63-64).  

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

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

• Salmon  

• Black cod  

• Sablefish  

• Sardines  

• Herring 

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

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

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

Studies show that omega-3 fatty acid supplements are effective at treating clinical depression. They also improve mood in people who haven’t been diagnosed with depression, but have depressive symptoms (65-66. 68-69).  

One way they work is by reducing inflammation in the brain, which is strongly linked to depression (67).

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

20. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.  

In fact, people who have been diagnosed with gut diseases are more likely to be diagnosed with depression (1).  

But luckily, there’s a solution. 

High-quality research shows that probiotic supplements can significantly reduce depressive symptoms in both healthy and depressed individuals (2-4).  

Studies also show that the neurotransmitter serotonin is produced in the gut.  

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (5).  

Probiotics also reduce inflammation, which tends to be elevated in people with depression (6).  

The best probiotics for depression are Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, and Lactobacillus casei. 

All five of them are included in the Optimal Biotics supplement.  

Check out this post for five other ways to increase the good bacteria in your gut.  

And if you struggle with anxiety, here are 9 probiotic strains that can help. 

21. Uridine

Uridine is a natural compound commonly found in beer.  

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

Uridine supplementation has been shown to reduce depression in young people with bipolar disorder (113).  

Animal studies also show that uridine supplements alleviate depression and increases dopamine in the brains of rats (114-115).  

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (112). 

So you’ll need to supplement with it.

22. Lion’s Mane Mushroom

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

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

One study found that it reduced depression in 30 women after 4 weeks of supplementation (120).  

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

The Best Hormonal Supplements For Depression

23. Melatonin

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

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

Researchers have found that people with depression often have low levels of melatonin and a compromised circadian rhythm (257-259). 

Studies also show that supplementing with melatonin at bedtime can lower symptoms of depression. It can also improve the circadian rhythm of various neurotransmitters that are disturbed in people with depression (260-261).  

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.

24. Pregnenolone

Pregnenolone is a steroidal hormone naturally manufactured by the body, but it can also be taken as a supplement.  

It’s the precursor to almost all other steroid hormones, including DHEA, progesterone, testosterone, estrogens, and cortisol.  

It’s been shown to enhance memory and reduce fatigue. 

But researchers have found that it can also reduce depression.  

Depressed patients often have low pregnenolone levels, but replenishing pregnenolone levels with supplementation significantly reduces symptoms of depression (133-135).  

Whenever I take pregnenolone, it gives me a big boost in brain function and mental energy. It definitely has an effect. But it doesn’t really improve my mood. In fact, if I take it every day, it starts to make me irritable. So I save it and only take it when I need it.   

Plenty of other people have excellent, consistent results with it though. 

25. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone. 

It's also available as a supplement. 

Research shows that low DHEA levels are significantly associated with increased depressive symptoms, and low DHEA levels are often found in depressed patients (270-271).  

And in multiple studies, supplementing with DHEA has been shown to improve mood and reduce depression (272-273).  

Researchers have found that it works because it impacts the activity of several neurotransmitters involved in depression, including dopamine, serotonin and GABA (274).  

26. BONUS: Other Natural Supplements That Can Reduce Depression

Here are numerous other natural supplements that have also been shown to reduce depression and improve mood in humans.

I didn’t include them in the main list because they aren’t my favourite “go-to” solutions for depression.

Plus, they can be “hit-and-miss” and don’t always work for everyone in every situation.

But research still shows they can be quite effective, so they’re worth considering and giving a shot.  

• Tryptophan and 5-HTP (264-269) 

• Valerian (152-155) 

• Lemon Balm (156-158) 

• Kava (159-165) 

• Inositol (166-173) 

• Creatine (174-184) 

• Lavender (185-189) 

• Apigenin, a flavonoid in Chamomile and Bacopa (190-201) 

• Berberine (202-205) 

• Holy Basil (206-207) 

• Coenzyme Q10 (208-209) 

• Lithium orotate (210-211) 

• Ashwagandha (212-213) 

• Agmatine (214-219) 

• Hops (220) 

• Borage Oil (221-222) 

• Vitamin C (223-226) 

• Maca (227)  

• Iron (228) 

• Selenium (229-230) 

• Glutamine (231-232) 

• Trimethylglycine (233-235)

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

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Diseases Caused By Air Pollution: Brain Health Primer

This is a guest post by Bart Wolbers. Bart finished degrees in Physical Therapy (B), Philosophy (BA and MA), Philosophy of Science and Technology (MS - Cum Laude), and Clinical Health Science (MS), and helps thousands of people take charge of their own health with his company.

Polluted air. Whenever I talk about that subject, people don’t really know what to say:

“No choice but to live with air pollution.”

“Everyone is breathing in toxic air so it’s not that much of a problem.”

“If polluted air really affected health the government would crack down much harder on it.”

“If you live in the city, there’s nothing you can do about an air pollution problem.”

And you know what?

You’d be entirely wrong with such statements. Heart problems, lung cancer, and Alzheimer’s are but a few of the diseases caused by air pollution.

The problem gets worse though: millions of people die every year due to air pollution (1 - 4).

Air pollution costs about 5 trillion dollars every year (107 - 108).

That’s right: $5,000,000,000,000.

Air pollution also kills more people than smoking. And yet, developed nations don’t have national marketing campaigns to reduce the harmful effects of air pollution as they do for smoking. That discrepancy is somewhat short-sighted.

What’s even more tragic is that poor people share the biggest health burden within the air pollution problem. Many poor communities are located close to airfields (5 - 7). Overflying airplanes are a major source of several air pollutants, as well as car traffic.

Highways are often located in poor neighborhoods as well.

But what are air pollutants anyway?

Well, one example is “particulate matter”. Particulate matter are tiny little particles that have a diameter 30 times as small as a human hair that you can breathe in. Lead is a second example (8 - 10). Unlike road vehicles, lead emissions are not regulated by airplane emissions.

I feel sorry for people living close to that airport...

Poor people are also hit hardest by road traffic. Why? Well, if you’re worth 5 million dollars you’re not going to live in an area where thousands of cars pass by every day.

You’ve got choice in that case…

No matter where you live, your exposure to toxic air is almost certainly excessive.

So it’s therefore time for change. It’s time you take this matter into your own hands. It’s time your health is no longer impacted by this human tragedy.

In this blog post I’ll teach you the basics about diseases caused by air pollution. I’ll specifically focus in on brain disease - the theme of this blog. I’ll also show you how to reduce your exposure levels by up to 90%.

Diseases Caused By Air Pollution: Brain Health Primer

In the following 6 sections of this blog post I will:

1. Explain the causes and effects of air pollution. Many people are unaware of how they’re universally surrounded by toxic air. Just understanding the problem can already make a huge difference in your health because you understand your options.

2. Give you a crash course on the five most important types of air pollution currently in existence. Not all pollutants are similar. Toxic mold, for example, is a big indoor danger, but mostly harmless outside. Knowing how you are exposed empowers you further.

3. Considers the relationship between lung disease and air pollution.

4. Does the same for heart disease.

5. Take a deep dive into air pollution and brain health. I’ll show that you cannot possibly ignore air pollution if you want to optimize brain function and health.

6. Lastly, I´ll give you several solutions to cut your exposure to toxic air up to 90%. While the problem might seem unavoidable and intimidating, there's light at the end of the tunnel.

Fortunately, Jordan has already prepared you for my treatment of this topic. Jordan has spoken very eloquently about how the environment affects your health in the past, in blog posts such as:

• How the oxygen in your environment affects brain function, and how you can supplement that oxygen with an oxygen concentrator

• Why you need to protect yourself from blue light emitted by electronic devices such as smartphones and televisions if you want to sleep well

• How electromagnetic frequencies stemming from technology negatively influence your health - even though many people are totally unaware

This guest blog post is thus a natural continuation of that series, this time focusing on air pollution and the brain.

Ready?

Let’s get started...

1. Air Pollution Causes And Effects Basics - A Frightening Problem

Many, many different causes of air pollution exist.

Overflying airplanes emit lead in the air, new furniture continually emits new gases into your living area, industry spreads toxins around that eventually enter your home, and traffic outside your house adds insult to injury.

At first glance, the problem seems overwhelming - a sentiment I extensively described in the introduction of this blog post.

And you’re not safe from air pollution inside your home either. Why? Well, indoor smoking, toxic mold, or dust mites (or simply dust), and carbon monoxide are common sources of indoor air pollution.

You may think: “well, in that case I’ll simply live in the middle of nowhere in a tent or RV to avoid all pollutants”

Not so quick.

Even nature herself is a source of air pollutants. Deserts emit loads of “particulate matter”, the tiny particles I mentioned before (11 - 13).

The difference between spending time in nature and living in a modern city is the extent of exposure. Most cities contain tens if not hundreds of different chemicals that are emitted into the air.

Pollution levels are much higher than in nature.

And it’s not just outdoor air quality that matters. Some estimates claim that many people spend 23 hours a day indoors, and only 1 hour outdoors. The most conservative estimates approximate that the average person spends 90% of their time inside (16 - 17).

Shocking fact:

Indoor levels of air pollutants can be a whopping 10 to 100-fold higher than outdoor levels (14 - 15). The reason for that difference is that air gets “trapped” indoors. Outdoor air often circulates indoors but is less prone to leave again.

Most people do not ventilate their homes sufficiently, which ensures that toxins keep building up indoors.

So if you experience eye irritation, or a stuffy nose 24-7, or you’ve got difficulty breathing, the reason might just be that your home or office building contains toxic air. Brain fog and poor sleep are other symptoms.

Air pollution is so dangerous because you don’t immediately notice any effects. I often call air pollution a “poison drip”. Let me explain that concept:

If your “loving” partner would add a small dose of mercury to your food every day, you’d never consciously notice. Over time that mercury would slowly kill you though. Air pollution is the same: you might only feel slightly worse after being exposed for a long period of time, but you might just think that you’re having a hard day. You don’t know a specific reason exists for why you’re feeling bad - most people never connect the dots.

The human mind is incapable of precisely registering very light damage that occurs over long periods of time. Let me give you an analogy to better understand that principle:

If you’re so unfortunate of being hit by a car, you’ll immediately notice the effects. No way out. And even though you may have broken your leg, at least you’ve identified the problem and you can take action to improve your health.

The problem with air pollution is that people don’t identify the health risk in the first place. For that reason they remain completely helpless in the face of real danger.

Real danger?

Yes…

Let me give you some statistics: Particulate matter alone causes 3-4 million deaths each single year worldwide (18 - 19). Indoor air pollution is almost as dangerous, accumulating to 1.5 - 2 million deaths per year (20 - 21).

In total, about 7 - 9 million people die prematurely because of breathing in toxic air (22 - 23). Smoking “only” kills about 5 million people per year (28 - 29).

You may think: “well, at least I’m not living in a country such as China or India. Problems are far bigger there. I live in *insert big city in a developed nation* so I’m safe”

Yes, you’re safer.

But you’re not safe...

Even in the US, 70,000 - 100,000 people die every year due to air pollution (24 - 25). In Germany, one single pollutant called “nitrogen dioxide” - which is emitted by land vehicles - causes about 6,000 - 20,000 deaths each year (26 - 27).

And remember that not everyone dies from air pollution - for every person who dies because of air pollution, 10 others have their negatively impacted. So if I breathe in toxic air for 30 years, my health and quality of life go down, even though I might die peacefully in old age.

In that case I’m not included in the air pollution mortality statistic.

So why do governments not actively tackle the air pollution problem? Simple: the more restrictive policy on air pollution becomes, the more economic growth will be inhibited. Preventing air pollution with filters on industry and air plus land traffic also costs a lot of money.

If you’re able to pollute the air somebody else will pay the price--not you.

Phrased differently, in the current system the economic costs of air pollution are simply transferred from the polluters to the people who breathe in these toxins. Of course, the category of polluters and victims often overlaps--but that’s not always the case.

Two examples:

1. Let’s say I own a factory and I don’t filter pollutants such as sulfur dioxide (SO2) and particulate matter. If I’m spending lots of time around that factory I’ll surely breathe in more toxic air than I’d otherwise would. But I’ll also save $500,000 or perhaps $1,000,000 per year on preventing toxins from being emitted into the air.

   In that case I benefit on a net-basis.

2. If I’m a rich person living in Beverly Park in Los Angeles, I’m somewhat removed from the pollution of the inner city. I’ve even got a nice park next to my home that captures instead of creates air pollution.

   I probably also use airplanes very frequently because I’m rich. I love holidays. The airfields I’m using are located very far away from my home though, shielding me from most of the pollution that I’ve contributed to causing.

   I benefit on a net-basis once again...

Poor people thus generally cause less pollutants to be emitted in the air, while being burdened the most in their health.

And people who use their private jet? Don’t get me started.

I know my story sounds bleak up until now - and the science and politics will get even worse before it gets better.

Keep in mind that I’m not fear mongering: I’m going to show you how to reduce air pollutant exposure by up to 90% later on. But before I do, let’s first consider a couple of different air pollutants that are predominant in modern environments right now:

2. Five Different Types Of Air Pollution

In this section I’ll give you a crash course to understand where different air pollutants are coming from.

The more you know, the better you’re able to deal with the problem. Simply understanding the sources of air pollution will help you avoid exposing yourself.

For convenience sake, I’ll consider 5 types of air pollution that can be considered most important:

1. Particulate matter

   Very small particles invisible to the naked eye can be found all around you. These particles are emitted by vehicles, industry, and as a byproduct of energy creation (wood or coal).

   Particulate matter kills 800,000  - 4 million people worldwide every year (18 - 19; 30).

   Nine out of ten people on this planet are breathing in polluted air. Yes, nine out of ten (31)

   There’s no way to currently stop all particulate matter exposure, as road traffic and energy generation would have to stop. The economic model you and I live in is thus dependent on causing pollution.

   The problem with these tiny particles is that your lungs cannot always filter them. Different sizes exist, ranging from sizes up to 10 micrometers (PM10) to a maximum-sized particle of 0.1 micrometers (PM0.1). PM2.5 is smaller than PM10, but (generally) bigger than PM0.1.

   PM0.1, PM2.5, and PM10 are standardly recognized categories. And just to help your imagination:

   A micrometer is a thousand times as small as a millimeter. As a point of reference, a human hair is about 70 micrometers in diameter. The most dangerous types of particulate matter, PM2.5 and PM0.1, thus have diameters of 2.5 micrometers and 0.1 micrometers.

   That’s inconceivably small. You cannot possibly observe such particles with your naked eyes.

   You nonetheless breathe these particles in. These particles then end up in your body. The simplest analogy to understand that principle is to imagine dust ending up in your system, preventing many physiological processes from performing optimally.

   The smaller the particles are, the more damaging they become.

   PM2.5 can enter your bloodstream through your lungs, for example (35 - 37). PM0.1 may travel directly to your brain through your nose when you’re breathing (32 - 34). Through that mechanism, PM0.1 can cause direct brain damage.

   The closer to “civilized” society you live, the greater your exposure to particulate matter will be. Deserts are also dangerous, but contain the less harmful PM10.

   The lower your exposure, the smaller your risk for getting all kinds of diseases gets. No safe exposure level exists - less is always better.

   Want to learn more about this topic? Read my 22,500-word guide about particulate matter at my Nature Builds Health website.

2. Nitrogen dioxide

   Another danger…

   Nitrogen dioxide is a gas that’s produced by both traffic and energy generation (38 - 40)

   If you breathe in nitrogen dioxide it negatively affects lung function. The stuff gives you acute discomfort and affects very basic physiological processes of the body (41 - 43).

   Mitochondrial functioning, for example, goes down. Mitochondria are the “energy-producing” factories in your body.

   Without producing energy you’d immediately die. With lower levels of energy creation, moreover, you’ll simply perform worse in daily life and you’ll become unhealthier.

   Heart disease and diabetes are almost certainly caused by this air polluted, so it’s not just your lungs taking a hit (44 - 47).

   Moving on to the next pollutant.

3. Toxic mold

   Jordan has written extensively about the dangers of mold in the past, such as its role in disrupting the blood-brain barrier.

   To him, the stuff is very dangerous. I fully agree with that assessment. In fact, I often tell people to run, not walk away from a building that’s infested by mold.

   Fortunately, mold exposure is slowly being recognized as a health danger by the medical establishment (51 - 55). I still clearly remember that the thesis that mold caused health issues was frowned upon about 5 years ago by many medical “experts”.

   Some of these experts remain skeptical, unfortunately (48 - 50).

   Water damage is the most likely reason for mold infestations. Modern homes create a unique opportunity for molds in nature, in that they offer both materials in which mold can grow as well as protecting that mold from outside forces.

   In nature, molds cannot grow unopposed because other organisms battle for predominance with them. A previously sterile wet wall in a house thus creates a unique opportunity for molds to grow without opposition.

   Of all types of air pollution, mold is hardest to deal with because it’s often located in your living or working space.

   If you’re genetically susceptible to the negative health effects of mold (your immune system will go haywire), leaving all your possessions behind while living at a mold-free location is the best diagnostic test.

   Of course that step is dramatic--but no better options currently exist. The alternative is to have the issue drag on for a long time, potentially years, with worsening health over time.

   The problem gets worse though: up to 50% of buildings are infested with mold in the US (56). Many buildings are made as airtight as possible today to save energy - which also creates a prison if it’s infected by mold!

   Many plausible mechanisms also exist by which molds affect your health. A very strong immune response causing generalized inflammation is one example (57 - 59). That mold can also be detected in your urine after exposure (60).

   The extent in which you are affected by mold mainly depends on your overall health and genetic makeup, as well as the mold species. Electromagnetic frequencies in the environment may also make molds more aggressive, adding to the danger.

4. Volatile Organic Compounds (VOCs)

   VOCs are a gas found both inside and outside your home. Industry is a main source for VOCs outside the home, while furniture and building materials are prime sources of indoor exposure.

   If you’ve got some plywood in your home, for example, that wood may be coated with material that continually emits VOCs. New furniture is similar.

   Buying some new toys for your kids? These toys probably emit VOCs, unless you buy wooden toys without coating.

   Your new car also emits VOCS - in fact, that new car smell is precisely caused because of these compounds. And when you’re refilling that car at the gas station, smelling benzine is a sign that you’ve just inhaled some additional VOCs.

   Next:

5. Carbon dioxide

   Everyone knows what carbon dioxide is: it’s a gas that you exhale as a byproduct of using oxygen in your body. Carbon dioxide (CO2) is also frequently posited as a causal influence in climate change.

   What you might not know is that many indoor environments contain excessive carbon dioxide levels.

   The reason for that excess is that indoor ventilation levels have been declining over the last century. Buildings are now built with multiple walls, three layered glass, and airtight windows.

   Nothing leaves and can enter that type of buildings. If you’re staying in such a building for a long time, CO2 levels will build up if no windows are opened.

   The more people are present in the same room, the quicker levels build up as well. The reason for that effect is simple: more oxygen is being consumed, and more CO2 is thus excreted.

   If CO2 levels become very high, however, your wellbeing and brain performance will  go down.

   In nature, CO2 levels are around 400 parts per million. In classrooms or busy offices, that level can approximate thousands parts per million - no bueno. As a result, you’ll get sleepy, for example, and you’ll be more prone to call in sick or get a headache (81 - 83).

   Devastating to your health? No.

   Inconvenient and unnecessary? Yes!

That’s the crash course into 5 important air pollutants...

Now that you understand that air pollutants are very pervasive in the modern world, let’s consider what types of diseases they cause.

If you’d like to know more about 13 other different types pollutants, in much greater detail than discussed here, then read my guide on surviving the health effects of air pollution.

I’ll begin with lung disease:

3. Respiratory Diseases Caused By Pollution

You may think: “Why care about respiratory disease in the first place?”

You’re reading a blog about brain health right?

Sure. But your lung function is closely intertwined with brain performance. In fact, the worse your breathing becomes, the worse brain performance also gets, and vice versa (84 - 87).

Breathing techniques can immediately improve brain performance, for instance (85 - 86). Better breathing capacity also allows you to stay cognitively flexible in old age, for example. So optimizing your breathing pattern affects both short-term and long-term brain function.

Now, breathing in polluted air - many of the toxins I’ve mentioned in the previous section - also directly causes many airway and lung diseases (88).

An example of such a disease are asthma, in which airways become tighter due to swelling and the increased presence of thick fluid (mucus). Another example is COPD (Chronic Obstructive Pulmonary Disease). That disease is also characterized by “obstruction” of the airways, as the name already suggests.

Even during pregnancy, air pollution already affects the eventual lung health of the newborn (89). If higher air pollutant exposure occurred in the mother, lung function will also be lower in children.

In adults too, greater air pollutant exposure leads to lowered lung function (91). By inference, lower lung function also leads to a cognitive decline (93 - 96).

The worst-case scenario is that you’ll end up with lung cancer with more exposure (92). The best-case scenario is that your brain performance goes down.

An inconvenient truth…

Now that I’ve laid out the case for declines in lung function, let’s consider heart disease in relation to air pollution:

4. Heart Disease Caused By Air Pollution

Surely heart health will have nothing to do with the health of your brain, right?

Wrong!

In fact, a healthy heart is central to keeping your brain performing well into old age (97 - 100).

The link between heart and blood vessel diseases and air pollution exposure is also extremely well established (101 - 106) If you’re in a frail state, even short-term exposure to air pollutants can trigger a cardiovascular event such as a heart attack (101).

Inhaling an air pollutant such as particulate matter also almost immediately increases your blood pressure, heart rate, strain on the blood vessels, and coagulation (which can damage the walls of vessels) (101).

Of the five air pollutants I’ve treated before, particulate matter and nitrogen dioxide are most damaging for heart health (104 - 105). Remember that car traffic is one main source of these two pollutants. Energy creation is another one.

Simply living near a busy road already increases your risk of “atherosclerosis”, a narrowing of your blood vessels due to plaque buildup (102). That plaque can eventually fully constrict a blood vessel, possibly leading to a heart attack or stroke.

Unfortunately, even in progressive political geographies such as the European Union standards are not stringent enough (102). You’ll thus have to take matters into your own hands...

The longer you’re exposed to air pollution, the more damage being done to your heart. In other words, the causal relationship is linear (103).

If you’re old, very young, or have existing heart conditions, you’re more at risk (104). If government officials thus claim that smog is innocent, they’re either lying or delusional (109).

Air pollution has enormous effect on your overall health.

At a very fundamental level, for instance, air pollution may also increase your susceptibility to psychological stress (105). Stress, in turn, affects brain health and performance yet again…

So we’ve come full circle once more..

Now that I’ve laid out the link between air pollution and heart health, let’s now consider the effects on the brain itself:

5. Air Pollution and Brain Health

Brain health.

Finally...

The reason you’re reading on Optimal Living Dynamics in the first place.

By now you can guess the outcome: air pollution contributes to brain disease (110 - 111).

It’s not just elderly people who are impacted by air pollutants - even kids’ psychological and motor development is negatively affected (110).

The study of the interaction of air pollution and brain health is actually far more recent (111). In other words, the connection to lung and heart problems has been well known for decades, while the connection to brain disease is relatively novel.

Unfortunately, it’s now getting clear that air pollution increases your risk for getting strokes (111 - 115). During a stroke, a part of the human brain dies off due to a lack of oxygen. Both a bleeding and a plaque buildup can cause that condition.

Some contrary evidence does exist though, so the relationship cannot be definitively  established (yet) (116 - 117). Lots of discussion does still exist on the exact causes of that risk.

Nevertheless, leaving behind the worst-case scenario of a stroke, several brain areas have been implicated in air pollution exposure (118).

These brain areas include the cortex and subcortical regions, which are responsible for higher-order cognitive functions as well as motivation and learning. The functioning of these brain areas is negatively affected.

White matter in the brain is also influenced in a bad way (118). White matter contains lots of myelin, which increases nerve conduction speed. If you’re interested in learning more about that topic, read Jordan’s excellent guide about building myelin in the brain.

Your brain additionally becomes gets more inflamed with greater exposure, for instance (122).

Over time, moreover, higher exposure to air pollution contributes to cognitive impairment (119). Even indoor air pollution such as that originating from indoor cooking can be enormously problematic in that case.

(Quick tip: Always make sure that indoor cooking areas are properly ventilated).

And no, before you ask: Cognitive impairments are not just a problem for elderly people-- even adults run into trouble (120 - 121)..

Executive functions such as planning or memory can deteriorate in your brain, for instance (129 - 131). Result? The more children and young adults are exposed to PM2.5, the greater the likelihood that they’ll be involved in crime (due to a lower inability to inhibit their baser impulses) (130).

Yes, even crime rates are affected by air pollution. The same is true for overall behavioral problems (131).

The end-result over years and decades of exposure is an increased risk for dementia and Alzheimer’s (123 - 128). Beta amyloid plaques, one of the main hypotheses as a causative agent in Alzheimer’s disease, are increasingly present with greater air pollutant exposure.

So overall, brain health is affected at many levels, either directly or through lowered lung and heart health.

Moving on to the last topic:

6. Air Pollution Solutions

Scared yet?

Had enough of my (justified) fear-mongering? You should be!

Don’t worry, I’ll give you solutions to deal with the problem as well. In fact, in this section I’ll give you a step by step guide on how to reduce your exposure by 90 - 95% - even if you’re living in the city.

Before I do though, let’s first get an impression of how you’re doing in the air pollution department. Consider the following air quality index map that contains real time data on thousands of cities all over this planet.

Consider Amsterdam, for example, the capital of the country I'm living in:

Not perfect, but reasonable.

Compare Amsterdam to Mexico City, the capital of Mexico:

Mexico City, as you can see, is not that clean.

So if you’re living in Mexico City, you have to apply more of the strategies listed below to mitigate your risk.

Again, check your own risk at that air quality index map to get a general impression before you start reading this section.

Done? Let’s then begin:

1. Avoid polluted areas.

   This one is really simple. By not traveling in rush hour, for instance, you dramatically cut down on your exposure. Also make sure to exercise outside the city in nature (132). That way you can potentially halve your exposure to air pollutants.

   Don’t believe me? Just look at the map you’ve just searched yourself on: some areas are way less polluted than others in the same city. Another possibility is to exercise away from busy roads and airports.

   Fortunately, the benefits of exercise still outweigh those of the harm done by air pollution (133). Only for longer workouts or in more susceptible individuals that may not be the case.

2. Use an air purifier.

   Why? Remember I mentioned people only spend 1-2 hours outside during the day? The remaining 22 - 23 hours are thus spent inside.

   Also recall that indoor levels of air pollution are much higher than outdoor levels. Indoor air quality are thus the most important to control.

   Air purifiers therefore become a must in polluted areas. Air purifiers can remove up to 90% of pollutants from an environment when used correctly.

   I recommend the Coway Air purifier for small and medium-sized rooms, up to ~500 feet (~50 square meters). For rooms up to 1,300 foot (120 square meters), use the Alen Breathesmart.

   I’ve reviewed many different air purifiers on my blog, by synthesizing lots of existing data. The two air purifiers listed above have the best price to quality relationship and filter the air very efficiently. These purifiers will also keep working perfectly year after year.

   Make sure to replace filters as prescribed, otherwise filtering will not be as effective. And keep your windows closed (most of the time), otherwise air purifiers won’t do their job.

3. Ventilate the building you’re spending time in. Yes, that means that you need to open your windows sometimes. The reason is that you’ll want CO2 to exit the building, and fresh oxygen (O2) to come in.

   Late nights and early mornings are generally the best times to open up your windows, as well as between rush hour periods. During these times air pollution levels are (generally) lowest.

   AIr pollution generally builds up during the day, so 6 PM is a bad time to ventilate...

4. Hire a mold expert if necessary.

   Most people simply don’t have a clue on how to treat a very pervasive problem such as mold, and what to look for. In the best case scenario your interventions are useless--in the worst case scenario you’re making the problem worse.

   Using bleach on mold, for example, might simply mask the problem for a while and give you a false sense of security that the problem is “solved”. Vinegar is equally deceptive.

   Not even an air purifier will not fix your mold problem by the way. There’s one simple rule with regarding to mold if you’re susceptible: The mold needs to be fully removed from your environment.

   How? Hire an expert, unless you’ve read a couple of books on the topic.

   Temporarily move if necessary, or live in a tent in your garden. Mold can wreck your health and set you back for years (in the worst case scenario).

   Some people can live in a moldy environment and feel fine though...

5. Build up tolerance with exercise.

   You may think: “well, it’s polluted outside today. I just checked the air quality map. So I’ll skip exercise for now. Maybe tomorrow.”

   Not too quick.

   The benefits of exercise still outweigh the risks of pollution in general. Exercise also builds your brain, heart, and lung health (133 - 134).

   The higher your exercise tolerance, the more leeway you’ve got. And if you’re really scared of the health effects of air pollution (which I can imagine by now), I recommend putting that air purifier on max and doing 5 - 30 minutes of bodyweight exercises.

   No excuses allowed.

   If necessary, use an anti-dust respirator, which cuts out particles (but not gases) from entering your lungs.

6. Have indoor and outdoor vegetation capture as much toxins as possible.

   The best line of defense? Don’t let pollutants enter your home or office in the first place. Vegetation accomplishes that goal.

   The underlying principle as of why these plants work is because they simply capture air pollutants from the air before they enter your home. Vegetation is often called a “living wall” for that reason.

   Pine trees, yews, ivys, and Japanese maples are great options (135 - 144). Pines even function well in the wintertime.

   Combine high pine trees with conifers at ground level for the best results, for example. The more layers of wall, the greater the protection (but also the higher the financial costs).

   Covering your roof with pines also helps .In fact, covering the entire roof with pines captures over 90 kilograms (200 pounds) of particulate matter each year (135).

   Shocking but true.

   Indoor plants can also capture some of the circulating air pollutants such as particulate matter. Make sure to use a HEPA vacuum cleaner to remove these toxins from the indoor plants.

   You cannot fully rely on indoor plants to filter the air and provide oxygen though, as you’d need a lot of vegetation for that purpose. Your living room would essentially need to become a small jungle - a lofty goal for people who want to optimize every aspect of their lives, but a step too far for me.

   I suspect you’re the same...

7. Go organic - inside your home

   No, I’m not talking about organic food, although such food is a great choice for your overall health.

   I’m talking about organic furniture...

   Remember these VOCs I talked about? If you buy the very cheapest indoor furniture, it’s almost certain that coatings or other substances have been applied to make the objects look better.

   Organic or more natural materials simply means buying solid wooden furniture and stone floors.

   Yes, even your house becomes “paleo” that way. Anything added to natural materials that can offgas is more dangerous. Flame retardants are an example.

   Many natural indoor materials are available though. You can buy paint for your house that’s low in VOCs. You can buy cushions made from pure cotton. You can even buy couches without flame retardants.

   Of course, such furniture is generally pricey--I cannot afford that stuff either (yet)--but your health will eventually thank you for it…

So that’s it. Everything you need to know about protecting your brain from air pollution.

The lesson I hope you take way from this blog?

A health problem that may sound unsurmountable in the very beginning - even hopeless - may be overcome by strategic thinking.

You can do it. Take charge of your health today!

You deserve it. Your brain deserves it. Your life deserves it...

Enjoy This Article? You Might Also Like This 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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28 Powerful Ways to Increase Your IGF-1 Levels

Insulin-like growth factor 1 (IGF-1) is a hormone in your body that’s absolutely critical for optimal physical and mental performance.  

It’s produced by the liver.

And once it’s released into the bloodstream, it stimulates growth, regenerates cells, and helps your body recover and repair itself.  

It’s known to play an important role in childhood growth and development, and helps you build and maintain muscle throughout your entire adult life.  

But it doesn’t just affect your muscles… 

It also powerfully supports your brain. 

Unfortunately, your IGF-1 levels drastically decrease as you get older, contributing to cognitive decline. 

Your levels can even drop when you’re young, especially if you’ve had a brain injury or developed a chronic health issue. 

Luckily, there are many different ways to optimize and increase IGF-1 levels. 

Researchers have found that IGF-1 levels can be manipulated to improve quality of life and delay the deteriorating effects of brain aging. 

It doesn’t matter if you’re old, run down, or chronically ill... 

The 27 strategies in this article can naturally boost IGF-1 production and amplify your cognitive performance.  

I’ve divided this article into four main sections:

• The benefits of IGF-1

• Food and nutrients that increase IGF-1

• Supplements and herbs that increase IGF-1

• Lifestyle habits and therapies that increase IGF-1

Continue reading to learn more and discover how to increase IGF-1.  

The Benefits of Increasing Insulin-Like Growth Factor (IGF-1) and How It Affects Your Brain 

IGF-1 is a very important blood marker to monitor. 

Yet many doctors don’t check it. 

This is a shame because it plays a crucial role in healing and brain health.  

Research suggests that IGF-1 levels tend to be low in people struggling with chronic illness and systemic inflammation (87-88, 103).  

Studies also show that IGF-1 crosses the blood–brain barrier and affects the brain and cognitive function (113, 116, 129-131).  

Alzheimer’s disease and dementia are associated with lower IGF-1 levels, and increasing IGF-1 can help prevent the accumulation of amyloid plaque in the brain (104-108).  

Other neurodegenerative diseases, such as Amyotrophic Lateral Sclerosis (ALS) and Parkinson’s disease, are also associated with lower IGF-1 levels, and increasing IGF-1 can help lower your risk of developing these diseases (109-112).  

Researchers have also found that IGF-1 and higher levels of IGF-1 can lead to the following cognitive and neurological health benefits: 

• IGF-1 helps prevent cognitive decline and brain aging by protecting existing brain cells and promoting the growth of new brain cells (89-93) 

• IGF-1 improves learning and memory (94-95) 

• IGF-1 speeds up executive functions and mental processing (96) 

• IGF-1 increases brain-derived neurotrophic factor (BDNF) (97) 

• IGF-1 improves gut health and helps reduces gut permeability, which affects brain health (98-102) 

• IGF-1 promotes synaptogenesis (114) 

• IGF-1 stimulates myelin production (115) 

• IGF-1 supports neurogenesis and neuroplasticity (127-128)  

But it doesn’t stop there... 

Many people who have had brain injuries also end up having low levels of IGF-1. 

This is because your brain signals to your liver to produce IGF-1. And when your brain gets injured, it can stop doing this efficiently (122-126).  

Research clearly shows that IGF-1 levels often drop after traumatic brain injuries (TBI), which worsens cognitive dysfunction. This even happens in people who have had mild TBIs. But strategies to increase IGF-1 can increase brain cell survival, repair the brain, and improve cognition after TBIs (117-121).  

I personally had low IGF-1 levels after multiple head injuries.  

But I had no idea for the longest time.  

I eventually found a doctor who actually listened to me, we checked my levels, and I found out they were low.  

I then implemented many of the strategies below to increase and normalize my IGF-1 levels, and I felt better.

It’s important to test and monitor your IGF-1 levels like I did because you don’t want your IGF-1 levels getting too high either. 

The Best Foods and Nutrients to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

1. Zinc

Zinc is an essential mineral for brain health. 

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (5-7).  

That’s a problem because a zinc deficiency decreases IGF-1 levels in humans (8).  

In one animal study, feeding a zinc-depleted diet to rats for 14 days resulted in a 28% decrease in IGF-1 compared with rats fed a zinc-adequate diet (9).  

Luckily, zinc supplementation can help.  

Researchers have found that supplementing with zinc significantly increases circulating IGF-1 levels, and increases the synthesis and action of IGF-1 in the body (10-13).  

I created the Optimal Zinc supplement so that you can make sure your zinc and IGF-1 levels are optimal. I created it because I want to give my readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short.  Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc. 

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

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

• Oysters 

• Grass-fed beef  

• Pumpkin seeds  

• Cashews  

• Mushrooms  

• Spinach 

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

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

2. Protein

Eating enough high-quality protein is critical if you want to increase your IGF-1 levels.  

Research shows that low protein intake is associated with a major reduction in IGF-1 (69).  

Meanwhile, high-protein diets can increase IGF-1 levels (66-67, 71-72).  

Animal protein and red meat in particular has been shown to increase IGF-1 concentrations (68, 70).  

It's important to keep in mind that 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. 

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

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

3. Vitamin C

Taking extra Vitamin C is another way to increase IGF-1.  

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

Researchers have found that higher dietary intake of citrus fruits and Vitamin C is associated with higher concentrations of IGF-1 (1).  

In addition to getting Vitamin C from fruits and vegetables, you should take least 500 mg of supplemental Vitamin C every day, just to ensure that you are getting enough. 

Many years ago, I took up to 10 grams of Vitamin C daily, and it definitely improved my mood and reduced stress and anxiety at the time.

Vitamin C is included in this supplement.

4. Blueberries

Eating lots of fruits and vegetables is a great idea if you want to improve your brain health and cognitive function.  

And blueberries are particularly potent because of the flavonoids within them. 

Researchers have found that blueberries improve memory by increasing IGF-1 (2).  

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

I buy wild blueberries every time I go grocery shopping.  

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

Alternatively, you can take a blueberry extract. I used to take one. It’s actually cheaper in the long run than eating blueberries every day, but I just prefer eating actual blueberries.  

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

5. Magnesium

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

Unfortunately, a lot of people are deficient in magnesium.  

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

Research shows that magnesium levels are strongly and independently associated with total IGF-1 levels (14).  

And researchers believe that magnesium deficiency worsens the age-related decline in IGF-1 levels (15).  

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

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

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

• Spinach  

• Chard  

• Pumpkin seeds  

• Almonds  

• Avocado  

• Dark chocolate  

• Bananas  

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

Magnesium also supports the blood-brain barrier, increases BDNF, and helps with the formation of new brain synapses. 

Magnesium is included in this supplement.

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health. 

Studies show that there is a significant association between selenium and IGF-1 levels (16).  

Animal research has found that a selenium deficiency is linked to lower IGF-1 levels (17).  

And supplementing with selenium has been shown to significantly increase IGF-1 in elderly individuals (18-19).  

Selenium is included in this supplement.

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.  These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

7. Cinnamon

Cinnamon is a tasty spice that has a number of health benefits.  

It has anti-inflammatory effects, it’s loaded with antioxidants, and it's even been shown to have beneficial effects on neurodegenerative diseases, including Alzheimer's disease and Parkinson’s disease (46-49).  

Researchers have also found that cinnamon extract significantly activates IGF-1 signaling (50-51).  

Not all cinnamon is created equal though. 

You’ll have to find and consume Ceylon, which is considered “true cinnamon”. It has the most health benefits.  

Most cinnamon in grocery stores is cheap and not actually Ceylon. 

You can usually find Ceylon in health food stores.  

8. Vitamin D

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

Unfortunately, researchers estimate that 50% of people are at risk of Vitamin D deficiency.  

This is a huge problem because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences. 

Research shows that Vitamin D significantly increases circulating IGF-1 levels in adults (25).  

Ideally, you should get your Vitamin D by going outside and getting sun.  

I try to get sunlight every day during the spring and summer months.  

But most people still don’t get enough Vitamin D from the sun, especially during the winter.  

During the winter months, when there isn't enough sun, I’ll take a Vitamin D3 supplement.

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

9. Thiamine

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

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

Researchers have found that Vitamin B1 plays a key role in the IGF-1 system, and a deficiency leads to a significant drop in IGF-1 levels (27).  

Vitamin B1 is included in Optimal Energy.

Healthy food sources of Vitamin B1 include green peas, beef liver, asparagus, pecans, spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs.  

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

10. Dried Plum

Plums are an extremely nutritious food, containing many vitamins and minerals, as well as antioxidants and fiber.

They can help reduce your risk of several chronic diseases.

Dried plums, or prunes, can also be eaten to increase IGF-levels.

One study found that consumption of dried plums daily by postmenopausal women significantly increased their IGF-1 levels by 17% (132).

The Best Supplements and Herbs to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally 

11. Probiotics

The beneficial bacteria in your gut are known to convert the food you eat into short-chain fatty acids.  

These probiotic bacteria - and the short-chain fatty acids that they produce - play a critical role in the synthesis of IGF-1 in your body and brain.  

Research clearly shows that the following probiotics stimulate the IGF-1 system and increase IGF-1 concentrations (33-40).  

• Lactobacillus acidophilus 

• Lactobacillus casei  

• Lactobacillus rhamnosus 

• Bifidobacterium longum  

All four of these probiotics are included in the Optimal Biotics supplement. 

Meanwhile, antibiotics have been shown to decrease IGF-1 (41).  

Check out this article for several other ways to increase your good gut bacteria.  

And if you struggle with anxiety, here are 9 probiotic strains that can help. 

12. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone.  

It's also available as a supplement. 

DHEA has been shown to have neuroprotective effects, and it’s also known to improve memory and cognition. 

In one study, a 100 mg daily dose of DHEA for six months elevated IGF-1 levels in both men and women (3).  

It's also one of the best supplements for reducing depression. 

13. Taurine

Taurine is an organic compound found in food, particularly meat and seafood.  

Taken as a supplement, it can improve your mood and reduce your anxiety because it can cross the blood-brain barrier and increase oxytocin, dopamine and BDNF in the brain. 

It turns out that it can also increase IGF-1 levels and increase the synthesis of IGF-1 (42-43). 

14. Resveratrol

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 researchers are starting to understand why. 

In one study, resveratrol was shown to improve cognitive function by increasing the production of IGF-1 in the brain (4).  

It’s also been shown to increase BDNF, synaptogenesis, autophagy and blood flow in the brain. 

To consume enough resveratrol to increase IGF-1, you’ll need to supplement with it.  

Resveratrol is included in this supplement.

15. Leucine

Leucine is one of three branched chain amino acids (BCAA).  

It's an essential amino acid, meaning you’ll need to get it from food or supplements.  

Athletes and bodybuilders often take it as a supplement because it helps increase energy, improve strength and build muscle.  

Researchers have found that leucine significantly increases IGF-1 and IGF binding protein (52).  

You can get leucine from protein-rich foods, such as fish, chicken and turkey.  These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

But you may want to supplement with it if your goal is to increase IGF-1.  

I include leucine in this supplement because it prevents mercury from being reabsorbed into the central nervous system.

16. Astragalus

Astragalus is an adaptogenic herb that has been used for centuries by traditional Chinese medicine practitioners to support the immune system and reduce inflammation.  

There are more than 2,000 species of Astragalus, but usually Astragalus supplements simply contain Astragalus membranaceus.  

Astragalus membranaceus extract has been shown to significantly increase IGF-1 levels in humans and animals (53-57).  

It's available in many forms, including liquid extracts, capsules, powders and teas. 

17. Colostrum

Colostrum is a special kind of milk, also known as “first milk”. 

It’s naturally produced by the mammary glands of mammals immediately following the delivery of a newborn. 

It contains a number of different nutrients and growth factors, including IGF-1, that support the health and development of a newborn baby (58). 

Colostrum from cows (bovine colostrum) can be taken as a supplement by humans for its health benefits.  

Research shows that colostrum supplementation significantly increases circulating levels of IGF-1 (59-60).  

18. Acetyl-L-Carnitine

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

It’s been shown to have neuroprotective and cognitive-enhancing effects. It’s often used as a natural brain booster 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 increases IGF-1 levels in humans (20).  

Animal studies also show that it increases IGF-1 levels in rats (21-22).  

When I first took it years ago, ALCAR gave 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.

19. Creatine

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

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

Supplementing with creatine can also support the brain. It's been shown to have neuroprotective effects and it rapidly produces energy to support brain cell function (23).  

In one study, healthy individuals took creatine every day for 5 days, and researchers witnessed a 30 per cent increase in IGF expression (24).  

20. Ursolic Acid

Ursolic Acid is a natural compound found in a variety of plants and herbs, such as apple peels, rosemary, thyme and holy basil. Apple peels contain the largest amount. 

In one study, supplementing with 100 mg of Ursolic Acid, three times daily, increased IGF-1 levels in humans by 22.8 per cent (62).  

Animal research also shows that it increases IGF-1 signaling and enhances IGF-1 receptors (61, 63).  

You can get pure Ursolic Acid.

Or you can supplement with the herb Holy Basil, which contains some Ursolic Acid. But it may not be as effective as taking pure Ursolic Acid.  

21. Hydroxy Methyl Butyrate

Hydroxy Methyl Butyrate (HMB) is a metabolite of leucine. 

It's also a dietary supplement used by athletes and bodybuilders to increase muscle strength and development. 

Studies show that HMB supplementation increases the expression and levels of IGF-1 (64-65).  

22. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a coenzyme and antioxidant located primarily in the mitochondria. It has numerous known health benefits and plays a critical role in producing energy for the body.  

CoQ10 is produced within the body, but it’s also found within food and can be supplied to the body through food or supplementation. It resembles a fat-soluble vitamin. 

Meat and fish are the richest sources of dietary CoQ10, including beef, pork, chicken heart, and chicken liver. Nuts and some oils also contain some CoQ10.  These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

Research shows that supplementing with CoQ10 significantly increases IGF-1 levels (26).  

CoQ10 is included in Optimal Energy.

The Best Lifestyle Habits, Therapies and Practices to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

23. Low-Level Laser Therapy

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

Dr. Norman Doidge, a psychiatrist and researcher who teaches at the University of Toronto, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing. 

Several studies show that LLLT increases the expression, production and release of IGF-1 (28-32).  

I previously wrote about my experience with low-level laser therapy here.  

You can use this device and shine the red and infrared light 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.

You can also use this smaller and more convenient device and shine it on your forehead.

I’ve also used the Vielight Neuro Duo, which 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 try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount

Before trying LLLT, I highly recommend reading my full article about it first.

24. Exercise

Exercise is probably the best way to boost IGF-1 levels, as it also appears to “push” IGF-1 to the brain to improve its function.  

There are two main forms of exercise that you need to engage in if you want to increase your IGF-1 levels – high-intensity interval training (HIIT) and resistance training.  

Research shows that resistance training (also known as strength training or weight training) significantly increases IGF-1 and increases the bioavailability of IGF-1 (73).  

Intense and strenuous HIIT workouts cause a significant increase in circulating levels of IGF-1 (74).  

Besides increasing IGF-1, exercise can also induce autophagy in the brain, increase dopamine and BDNF, and increase blood flow to the brain. 

That’s why many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health.  

25. Deep Sleep

Getting enough high-quality, deep sleep is very important if you want to increase your IGF-1 levels and improve your brain and mental health. 

I used to have very poor sleep and it was one of the main factors that contributed to my low IGF-1 levels and poor cognitive function. 

Sleep deprivation is known to suppress IGF-1 in humans and animals (75, 78-79).  

Meanwhile, sleep extension significantly increases IGF-I concentrations (76).  

In one study, researchers found that increased deep sleep is associated with higher levels of IGF-1 in healthy older men (77).  

And in another study, improving the sleep quality of military personnel led to a significant increase in their IGF-1 levels, and a significant reduction in their symptoms of depression and PTSD (80).  

So, it’s not just the length of your sleep that matters. 

It’s also the depth and quality of your sleep.  

If you’re having trouble with sleep, try this sleep supplement. It contains natural compounds that I’ve used over the years to promote deeper and more restful sleep.  

I also 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.

26. Reduce Inflammation

Reducing inflammation throughout your entire body is a key step towards increasing your IGF-1 levels naturally. 

Research clearly shows that proinflammatory cytokines inhibit and impair IGF-1 bioactivity, and induce a state of IGF resistance (81-85).  

There are many causes of chronic inflammation, including infections, mold, brain injuries, and leaky brain.  

But one of the most common causes – and the one you have the most control over – is your diet.  

That’s why it’s a good idea to follow an anti-inflammatory diet and avoid foods such as gluten and dairy that can trigger inflammation in the gut and brain. You shouldn’t have to follow a restrictive diet like this forever. But it can still be helpful as a short-term approach.

You can also remove processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and organic chicken.  

Check out my Free Grocery Shopping Guide for Optimal Brain and Mental Health for a full list of anti-inflammatory foods.  

Other steps you can take to reduce inflammation include reducing stress, exercising, improving gut health, treating infections and getting enough sleep. 

Make sure you also check out this article for 23 effective ways to reduce inflammation in the brain.

27. Avoid or Limit 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. 

It also lowers your IGF-1 levels. 

Researchers have found that high alcohol intake inhibits IGF-1 (86).  

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. 

28. Sauna Sessions

When it comes to improving your health, some of the simplest strategies can have a huge impact.  

Using a sauna regularly is one of them. 

Research suggests that daily sauna sessions can significantly increase the production of growth hormone and IGF-1 (44-45).  

Once you start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.  

Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.  

Check out this post to learn more about saunas and the 13 ways they can improve your brain and mental health.  

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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