16 Powerful Ways to Quickly Increase Your NAD Levels

Nicotinamide adenine dinucleotide (NAD) is a very important coenzyme in your body.  

It exists in two forms: NAD+ and NADH. 

NAD+ is more important to pay attention to though.  

Because when you have higher levels of NAD+, you’re healthier and have more vitality.  

And when you have low levels of NAD+, you feel sick and weak. 

Some researchers refer to NAD+ as the “molecule of youth” because NAD+ levels dramatically drop as we age. 

But lower NAD+ levels aren’t simply a sign of aging.  

Even in younger individuals, poor nutrition and unhealthy lifestyle choices can lead to lower NAD+ levels.  

Low physical and mental energy is one of the first signs that your NAD+ levels aren’t as high as they could be. 

But it goes beyond that.  

Your thinking may be slower, you might have memory problems, or you're just not as quick and agile as you used to be. 

Luckily, there are a number of ways to naturally increase your NAD+ levels.  

This post shares the 16 best natural ways.  

Some of the benefits you’ll experience by increasing your NAD+ levels include better memory, enhanced endurance, and improved mental clarity.  

Continue reading to learn how to raise your NAD+ levels naturally. 

The Role of NAD+ and How Increasing NAD+ Benefits Your Brain 

NAD+ is found in all living cells, helping the body renew, regenerate and repair itself. 

It’s involved in hundreds of metabolic processes and absolutely necessary for healthy metabolism. 

It also plays a significant role in supporting your mitochondria and increasing energy production in your body and brain cells. 

In fact, when scientists purposely decrease NAD+ levels, cells die because they are unable to generate energy (30).  

In a nutshell, we can’t function without NAD+.  

This is a huge problem because NAD+ levels have been shown to decline over time as you age.  

Your body simply creates less of it as you get older. 

We experience increased DNA damage, which leads to lower levels of NAD+ (31-32).  

And as levels of NAD+ decline in the body, mitochondrial functioning is impaired. 

Your brain cells contain a lot of mitochondria, and they become much weaker when NAD+ levels decline.  

This can lead to an increased risk of mental health and neurodegenerative diseases.  

So not surprisingly, low NAD+ levels have also been associated with several diseases, even in younger individuals.  

People with chronic fatigue syndrome are very likely to have low NAD+ levels, and research shows that taking supplements that increase NAD+ can help them (33-34).  

In patients with multiple sclerosis, there are lower levels of NAD+ in the nervous system. And supplementing with NAD+ precursors has been shown to reduce the pathogenesis of MS in animals (35-36).  

And treatment with oral NAD+ precursors has been shown to improve cognitive functioning in patients with Alzheimer’s disease, Parkinson's disease, depression (37-39).  

So without further ado, here are 16 ways to increase your NAD+ levels.

1. Exercise

Exercise is one of the best ways to raise your NAD+ levels. 

It’s easily accessible and free, and many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health. 

Researchers have observed an increase in intracellular NAD+ levels after exercise (1).  

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly. 

Besides increasing NAD+, exercise also induces autophagy in the brain, increases dopamine and BDNF and IGF-1, and increases blood flow to the brain. 

2. Ketogenic Diet

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 can be beneficial and increase your NAD+ levels.  

More than one study has shown that a ketogenic diet significant increases NAD+ levels in the brain (3, 6).  

And some researchers think that the main reason a ketogenic diet benefits people with brain disorders is because it increases NAD+ (4).  

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. 

I follow a ketogenic diet every so often, but not for long stretches of time due to the long-term side effects.  

Studies also show that beta-hydroxybutyrate, a ketone, preserve NAD+ levels in the brain (5-6).  

And animal research has found that the injection of ketones after a stroke increases brain NAD+ levels, which improves neurological and mitochondria function (7). 

3. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers the release of a number of hormones and enzymes that boost your body’s ability to repair itself.  

NAD+ is one of the coenzymes that appears to increase.  

Research shows that NAD+ levels rise when you restrict calories and/or fast intermittently (2). 

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. 

4. Low-Level Laser Therapy

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that can improve your brain function and mental health.  

The treatment involves the use of low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light. 

You can shine this light on your head, it penetrates the skull and stimulates your brain cells.  

This helps your brain function much 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. 

Research shows that LLLT enhances the synthesis of NAD and ATP in the mitochondria (28-29).  

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this. 

When I’m travelling to visit family and friends, I take this smaller and more convenient device with me and shine it on my forehead. 

I’ve also been using 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. 

You can learn about how I use these devices in my LLLT article. I highly recommend reading the article if you want to try this treatment yourself. 

LLLT can also increase dopamine and IGF-1 levels, and increase blood flow to the brain.  

5. Nicotinamide Riboside

Nicotinamide riboside is a natural compound and the precursor to NAD+. It can be taken as a supplement.  

Once it’s within your body, nicotinamide riboside is converted into NAD+. It then increases NAD+ levels and improves mitochondrial function (10).  

Scientists have reported that a single dose of nicotinamide riboside can increase NAD+ levels in the blood by as much as 2.7-fold (27).  

And one animal study found that supplementing with nicotinamide riboside can restore cognitive function by increasing NAD+ levels in the brain (9). 

6. Malic Acid

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

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

And it has a number of health benefits. 

Malic acid has been shown to greatly increase NAD+ and strongly increase the NAD/NADH ratio (11).  

It’s included in the Optimal Energy supplement. 

7. 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 shows that the heat shock from sauna sessions result in an increase in cellular NAD+ (8).  

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. 

8. 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. 

Resveratrol has been shown in several studies to enhance NAD+ synthesis and increase NAD+ levels in human brain cells (12-14).  

It’s also been shown to increase BDNF, IGF-1, synaptogenesis, autophagy and blood flow.  

To consume enough resveratrol to increase NAD+, you’ll need to supplement with it. 

Resveratrol is included in this supplement.

9. Apigenin

Apigenin is an antioxidant compound found in a wide variety of plants and herbs. 

Research shows that consuming apigenin results in higher intracellular NAD+ levels (15-16).  

You can’t supplement with pure apigenin because it’s unstable by itself but high amounts of apigenin can be found in certain foods and herbs, such as chamomile and bacopa.  

It can also be found in parsley, onions, oranges. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health. 

10. 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. 

Research shows that leucine supplementation increases intracellular NAD+ levels and prevents mitochondrial dysfunction (17-18).  

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 NAD+. It’s included in this supplement.

11. Reduce Inflammation

View fullsize

Reducing inflammation throughout your entire body is a key step towards increasing your NAD+ levels naturally. 

Research shows that chronic inflammation impairs the synthesis of NAD+ and significantly reduces NAD+ levels (23).  

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 I recommend following an anti-inflammatory diet and avoiding foods such as gluten and dairy that can trigger inflammation in the gut and brain.  

You should 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 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.

And this supplement helps reduce inflammation in the brain.

12. Niacinamide

Niacinamide, also known as nicotinamide, is the water-soluble, active form of Vitamin B3 (niacin). 

It’s often taken as a supplement.  

Niacinamide is one of the precursors to NAD+ and therefore supplementation can increase levels and improve mitochondrial function. 

Studies have shown that niacinamide supplementation results in a striking increase in brain NAD+ levels (19).  

Niacinamide is included in this supplement. 

13. Optimize Your Circadian Rhythm

Research shows that your circadian rhythm regulates the synthesis of NAD+ and affects NAD+ levels (24).  

Even mild changes in our external environment (i.e. blue lighting at night) can affect our circadian rhythm and reduce NAD+ production, negatively altering our cognition. 

I work with my clients so that they can optimize their circadian rhythm. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

14. Succinic Acid

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

It has been shown to increase NAD+ levels and increase the NAD+/NADH ratio (20).  

Succinic acid can be purchased and taken as a supplement to boost energy production. 

Succinic acid is included in this supplement.

15. Nicotinamide Mononucleotide

Nicotinamide mononucleotide (NMN) is a nucleotide derived from ribose and nicotinamide.  

It's most recognized for its role in the synthesis of NAD+.  

Studies show that NMN is effective at restoring NAD+ levels (22).  

And researchers suggest that supplementing with NMN can counteract many diseases of aging, including neurodegenerative diseases (21). 

16. Avoid Alcohol

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

It also lowers your NAD+ levels. 

Alcohol has been shown to reduce NAD+ levels and lower the cellular NAD+/NADH redox ratio (25-26).  

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. 

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

References: 

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616265/ 

(2) https://rupress.org/jcb/article/199/2/205/37060/Exploring-the-therapeutic-space-around-NAD 

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5694488/ 

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5694488/ 

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4414487/ 

(6) https://www.frontiersin.org/articles/10.3389/fnut.2018.00062/full 

(7) https://www.frontiersin.org/articles/10.3389/fnut.2018.00062/full 

(8) https://scholarcommons.usf.edu/etd/4567/ 

(9) https://www.ncbi.nlm.nih.gov/pubmed/23312803 

(10) https://www.ncbi.nlm.nih.gov/pubmed/22682224 

(11) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0058345 

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6277084/ 

(13) http://precedings.nature.com/documents/4421/version/1 

(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3858599/ 

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819727/ 

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609577/ 

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819727/ 

(18) https://www.ncbi.nlm.nih.gov/pubmed/22967499/ 

(19) https://www.ncbi.nlm.nih.gov/pubmed/10566977 

(20) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0058345 

(21) https://www.ncbi.nlm.nih.gov/pubmed/24786309 

(22) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3204926/ 

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112140/ 

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738420/ 

(25) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3484320/ 

(26) https://www.ncbi.nlm.nih.gov/pubmed/6407471 

(27) https://www.ncbi.nlm.nih.gov/pubmed/27721479 

(28) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065857/ 

(29) https://www.jospt.org/doi/pdf/10.2519/jospt.2010.3294 

(30) https://www.jneurosci.org/content/20/9/3139.short 

(31) https://www.ncbi.nlm.nih.gov/pubmed/22848760 

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112140/ 

(33) https://www.ncbi.nlm.nih.gov/pubmed/10071523 

(34) https://www.ncbi.nlm.nih.gov/pubmed/23922501 

(35) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2651433/ 

(36) https://www.ncbi.nlm.nih.gov/pubmed/16988050/ 

(37) https://www.ncbi.nlm.nih.gov/pubmed/15134388 

(38) https://www.ncbi.nlm.nih.gov/pubmed/8101414 

(39) https://www.ncbi.nlm.nih.gov/pubmed/9013405 

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer

27 Effective Ways to Increase Acetylcholine in the Brain

Acetylcholine is one of the most important neurotransmitters. 

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

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

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

And this article shares the best strategies with you.  

This post includes six main sections: 

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

• The conditions associated with low levels of acetylcholine 

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

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

• The best herbal supplements for boosting acetylcholine 

• And the most important hormones for optimal acetylcholine levels 

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

The Benefits of Increasing Acetylcholine and How It Affects Your Brain

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

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

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

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

The brain actually needs enough acetylcholine to form memories. 

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

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

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

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

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

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

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

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

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

Conditions Associated with Low Levels of Acetylcholine

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The Best Choline Supplements to Increase Acetylcholine in the Brain

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

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

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

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

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

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

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

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

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

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

1. Citicoline

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

It has anti-inflammatory and neuroprotective effects. 

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

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

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

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

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

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

2. Alpha GPC

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

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

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

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

Alpha GPC is in Optimal Brain along with citicoline.  

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

The Best Foods and Nutrients to Increase Acetylcholine in the Brain

3. Pantethine

Pantethine is the bioactive form of Vitamin B5.  

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

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

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

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

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

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

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

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

4. Acetyl-L-Carnitine

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

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

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

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

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

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

It’s included it in the Optimal Brain supplement. 

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

5. Zinc

Zinc is an essential mineral for brain health.  

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

That’s a huge problem. 

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

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

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

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

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

• Oysters 

• Grass-fed beef 

• Pumpkin seeds 

• Cashews 

• Mushrooms 

• Spinach  

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

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

6. Epigallocatechin Gallate

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

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

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

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

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

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

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

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

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

Not good.  

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

You take it with Vitamin C.  

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

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

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

7. Grape Seed Extract

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

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

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

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

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

8. Magnesium

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

Unfortunately, a lot of people are deficient in magnesium.  

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

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

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

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

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

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

• Spinach 

• Chard 

• Pumpkin seeds  

• Almonds  

• Avocado  

• Dark chocolate  

• Bananas  

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

9. Manganese

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

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

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

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

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

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

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

10. Curcumin

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

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

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

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

Curcumin is included in the Optimal Energy supplement. 

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

11. Coffee

Coffee and caffeine are excellent for brain health.  

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

One reason is because they can help optimize acetylcholine levels.  

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

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

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

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

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

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

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

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

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

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

12. Eggs

Eggs are one of the richest food sources of choline. 

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

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

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

13. Beef Liver

Beef liver is another very rich source of choline. 

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

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

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

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

14. Uridine

Uridine is a natural compound commonly found in beer. 

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

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

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

So you’ll need to supplement with it. 

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

15. Wild Blueberries

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

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

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

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

I buy wild blueberries every time I go grocery shopping. 

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

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

Alternatively, you can take a blueberry extract.

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

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

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

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

16. Omega-3 Fatty Acids

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

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

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

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

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

• Salmon  

• Black cod  

• Sablefish  

• Sardines  

• Herring  

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

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

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

The Best Herbal Supplements to Increase Acetylcholine in the Brain

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

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

17. Ginkgo Biloba

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

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

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

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

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

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

Ginkgo Biloba is included in the Optimal Brain supplement. 

18. Ginseng

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

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

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

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

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

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

19. Huperzine A

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

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

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

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

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

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

20. Bacopa

Bacopa monnieri is a medicinal herb that enhances cognition.  

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

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

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

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

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

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

21. Gotu Kola

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

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

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

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

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

22. Galantamine

Galantamine is an alkaloid isolated from the plant Galanthus woronowii. 

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

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

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

23. Rhodiola

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

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

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

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

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

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

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

24. Rosemary

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

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

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

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

Important Hormones That Increase Acetylcholine in the Brain

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

25. Estrogen

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

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

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

You can check your estrogen levels here. 

26. Insulin

Insulin is a hormone that significantly affects brain function.  

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

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

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

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

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

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

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

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

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

27. Melatonin

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

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

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

This sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

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

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

References: 

(1) https://www.ncbi.nlm.nih.gov/pubmed/16942753 

(2) https://www.ncbi.nlm.nih.gov/pubmed/18289004 

(3) https://www.ncbi.nlm.nih.gov/pubmed/17184749 

(4) https://www.ncbi.nlm.nih.gov/pubmed/9104933 

(5) https://www.ncbi.nlm.nih.gov/pubmed/15005642 

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061873/ 

(7) https://www.ncbi.nlm.nih.gov/pubmed/7958722 

(8) https://www.ncbi.nlm.nih.gov/pubmed/24156263 

(9) https://www.ncbi.nlm.nih.gov/pubmed/23387341 

(10) https://www.ncbi.nlm.nih.gov/pubmed/21195433  

(11) https://www.ncbi.nlm.nih.gov/pubmed/19685700 

(12) https://journals.sagepub.com/doi/pdf/10.1177/1533210110392944 

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1854155/ 

(14) https://www.ncbi.nlm.nih.gov/pubmed/2215852 

(15) https://www.ncbi.nlm.nih.gov/pubmed/2215852 

(16) https://www.ncbi.nlm.nih.gov/pubmed/2215852 

(17) https://www.ncbi.nlm.nih.gov/pubmed/2003276 

(18) https://www.ncbi.nlm.nih.gov/pubmed/7752065 

(19) https://www.ncbi.nlm.nih.gov/books/NBK209058/ 

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/ 

(21) https://www.sciencedirect.com/science/article/pii/S0166432808006232 

(22) https://www.ncbi.nlm.nih.gov/pubmed/19056430 

(23) https://www.ncbi.nlm.nih.gov/pubmed/16243721 

(24) https://www.sciencedirect.com/science/article/abs/pii/S0753332216301536 

(25) https://www.ncbi.nlm.nih.gov/pubmed/11245669 

(26) https://www.ncbi.nlm.nih.gov/pubmed/22366543 

(27) https://www.ncbi.nlm.nih.gov/pubmed/16572044 

(28) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1393682/pdf/jphysiol01485-0019.pdf 

(29) https://www.ncbi.nlm.nih.gov/pubmed/19576448 

(30) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1393682/pdf/jphysiol01485-0019.pdf 

(31) https://www.ncbi.nlm.nih.gov/pubmed/18930076 

(32) https://www.ncbi.nlm.nih.gov/pubmed/29341902 

(33) https://www.ncbi.nlm.nih.gov/pubmed/29339457 

(34) https://www.ncbi.nlm.nih.gov/pubmed/12221201 

(35) https://www.ncbi.nlm.nih.gov/pubmed/9408223 

(36) https://www.ncbi.nlm.nih.gov/pubmed/17056129 

(37) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003111/ 

(38) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854009/ 

(39) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137276/ 

(40) https://www.ncbi.nlm.nih.gov/pubmed/16364207 

(41) https://www.ncbi.nlm.nih.gov/pubmed/17969894 

(42) https://www.ncbi.nlm.nih.gov/pubmed/22784425 

(43) https://www.ncbi.nlm.nih.gov/pubmed/12213536 

(44) https://www.ncbi.nlm.nih.gov/pubmed/21353510 

(45) https://www.ncbi.nlm.nih.gov/pubmed/11090296 

(46) https://www.ncbi.nlm.nih.gov/pubmed/23772955 

(47) https://www.ncbi.nlm.nih.gov/pubmed/21607013 

(48) https://www.ncbi.nlm.nih.gov/pubmed/26413131 

(49) https://www.ncbi.nlm.nih.gov/pubmed/12213536 

(50) https://www.ncbi.nlm.nih.gov/pubmed/16550227 

(51) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746283/ 

(52) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659552/ 

(53) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659552/ 

(54) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952762/ 

(55) https://www.ncbi.nlm.nih.gov/pubmed/27112419 

(56) https://www.ncbi.nlm.nih.gov/pubmed/27112419 

(57) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153012/ 

(58) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359802/ 

(59) https://www.ncbi.nlm.nih.gov/pubmed/17639556 

(60) https://www.ncbi.nlm.nih.gov/pubmed/16214185 

(61) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648782/ 

(62) https://www.ncbi.nlm.nih.gov/pubmed/24461047 

(63) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082307/ 

(64) https://www.ncbi.nlm.nih.gov/pubmed/20113148 

(65) https://www.degruyter.com/view/journals/med/8/2/article-p176.xml 

(66) https://www.sciencedirect.com/science/article/pii/S0308814607002439 

(67) https://www.researchgate.net/publication/287915762_Effects_of_the_extracts_of_Rhodiola_rosea_L_on_improving_the_ability_of_learning_and_memory_in_mice 

(68) https://www.ncbi.nlm.nih.gov/pubmed/23085339 

(69) https://www.ncbi.nlm.nih.gov/pubmed/26059146/ 

(70) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/ 

(71) https://www.ncbi.nlm.nih.gov/pubmed/12020863 

(72) https://www.ncbi.nlm.nih.gov/pubmed/18336929 

(73) https://www.ncbi.nlm.nih.gov/pubmed/18336929 

(74) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4011061/ 

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

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

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

(78) https://www.ncbi.nlm.nih.gov/pubmed/29163162 

(79) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252552/ 

(80) https://www.ncbi.nlm.nih.gov/pubmed/25681529  

(81) http://www.scirp.org/journal/PaperInformation.aspx?paperID=19921 

(82) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3026477/ 

(83) https://www.ncbi.nlm.nih.gov/pubmed/4403272/ 

(84) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2659740/ 

(85) https://en.wikipedia.org/wiki/Acetylcholine 

(86) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1776392 

(87) https://www.ncbi.nlm.nih.gov/pubmed/6431311 

(88) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2659740/ 

(89) https://www.ncbi.nlm.nih.gov/pubmed/10071091 

(90) https://www.ncbi.nlm.nih.gov/pubmed/10808142 

(91) https://www.ncbi.nlm.nih.gov/pubmed/16183137 

(92) https://www.ncbi.nlm.nih.gov/pubmed/10808142 

(93) https://www.ncbi.nlm.nih.gov/pubmed/16183137 

(94) https://www.ncbi.nlm.nih.gov/pubmed/16183137 

(95) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3859808/ 

(96) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6150928/ 

(97) https://pubmed.ncbi.nlm.nih.gov/30969605/ 

(98) https://www.ncbi.nlm.nih.gov/pubmed/20060422 

(99) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540232/ 

(100) https://www.ncbi.nlm.nih.gov/pubmed/1654728 

(101) https://www.ncbi.nlm.nih.gov/pubmed/10071091  

(102) https://jnnp.bmj.com/content/66/2/137 

(103) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4865532/ 

(104) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2654795/ 

(105) https://www.ncbi.nlm.nih.gov/pubmed/24590577 

(106) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3243760/ 

(107) http://webspace.ship.edu/cgboer/genpsyneurotransmitters.html 

(108) https://www.ncbi.nlm.nih.gov/pubmed/24590577 

(109) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3243760/ 

(110) https://www.ncbi.nlm.nih.gov/pubmed/12962529 

(110) https://www.ncbi.nlm.nih.gov/pubmed/12137632 

(111) https://www.ncbi.nlm.nih.gov/pubmed/26942549 

(112) https://www.ncbi.nlm.nih.gov/pubmed/29923184 

(113) https://www.ncbi.nlm.nih.gov/pubmed/14676050 

(114) https://www.ncbi.nlm.nih.gov/pubmed/15888431 

(115) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687934/ 

(116) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3497293/ 

(117) https://www.ncbi.nlm.nih.gov/pubmed/20190638 

(118) https://www.ncbi.nlm.nih.gov/pubmed/24096295 

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer

The 22 Best Natural Treatments and Remedies for OCD

Obsessive-compulsive disorder (OCD) is a chronic mental disorder characterized by obsessions (repetitive thoughts) and compulsions (repetitive actions).

It affects about 3 per cent of adults and 1 per cent of children (79).

It’s clear that both genetic and environmental factors contribute to the development of OCD.

Research shows that OCD is often inherited and passed down within families (89).

But experiencing abuse or trauma as a child also increases the risk of developing the disorder (86-88).

Both children and adults with OCD have high levels of cortisol (a stress hormone) in their blood, and increased glutamate (an excitatory neurotransmitter) in their brain (80-83).

They also have lower levels of GABA and serotonin, which are relaxing neurotransmitters in the brain (84-85).

Antidepressant medication is the standard treatment for OCD.

But many people prefer to manage and treat their OCD without having to rely on drugs.

Researchers have studied many different natural treatments for OCD, and this article explores the most promising ones.

The first section of this article explores the best nutrients, herbs and supplements to naturally treat OCD.

The second section of the article explores the best lifestyle habits, therapies and practices to combat and overcome OCD.

It is important to note that people with OCD often have to try more than one therapy to find one that works well for them.

You shouldn't suddenly change or discontinue your current OCD treatment without consulting with your doctor first.

But read on to learn about some of the best natural remedies and therapies that can help reduce your symptoms of obsessive-compulsive disorder.

The Best Nutrients, Herbs and Supplements for Naturally Treating OCD

1. N-Acetyl Cysteine

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

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

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

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

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

More than one study has found that NAC can significantly improve OCD symptoms in more than half of OCD patients (44, 46).

And a systematic review determined that NAC is effective at reducing the severity of OCD symptoms with minimal side effects (45).

NAC is included in Optimal Antiox. 

Be sure to read this article all about the benefits of NAC.

2. Inositol

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

The brain has the highest concentration of inositol, where it plays an important role making and affecting neurotransmitters, including serotonin (1).  

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges (2).  These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

It used to be considered a B Vitamin (Vitamin B8). But it currently is no longer considered an essential nutrient because your body can produce inositol from glucose (3). 

However, supplementation with inositol can still help reduce symptoms of OCD.  

In one study, patients with OCD took 18 grams of inositol or placebo daily for six weeks.  

At the end of the six weeks, the patients who took inositol had significantly lower scores on the Yale-Brown Obsessive Compulsive Scale.  

The researchers concluded that inositol can effectively treat obsessive-compulsive disorder (4-5). 

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

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

I personally noticed a reduction in my obsessive-compulsive tendencies while supplementing with it. 

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

3. Zinc

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

Unfortunately, many people are deficient in zinc. In fact, it’s estimated that 2 billion people in the world are deficient. And this often includes people with OCD. 

Researchers have found that patients with OCD tend to have much lower levels of zinc that individuals without OCD (49).  

And one study showed that zinc supplementation helped reduce obsessions and compulsions without side effects (50).  

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

Besides supplementing, 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 and anxiety if you want to learn more about how zinc impacts anxiety levels and can contribute to OCD. 

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

4. Glycine

Glycine is an amino acid commonly found in protein-rich foods such as meat, fish, collagen and gelatin. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Glycine is one of three amino acids that your body uses to make glutathione, the master antioxidant in your body.  

Supplementing with 60 grams of glycine daily has been shown to reduce OCD symptoms (70).  

I personally take collagen protein powder to make sure I get enough glycine. Or you can supplement with pure glycine powder.

Another option is to take sarcosine.  

Sarcosine is a natural supplement that inhibits the uptake of glycine. By doing this, it increases the availability of glycine in the brain.  

Researchers have found that sarcosine can lead to quick, profound and sustained improvements in OCD symptoms (71).  

I’ve tried sarcosine and I find that it’s much more powerful and effective at improving mental health symptoms than taking glycine or collagen powder. It's very good at reducing anxiety.  

5. 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 optimal health.  

Research shows that curcumin can significantly improve obsessive-compulsive symptoms by increasing serotonin (53).  

Curcumin is a good option if you struggle with chronic inflammation, depression and OCD. 

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

Curcumin is included in the Optimal Energy and Optimal Antiox supplements. 

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

6. Caffeine

Caffeine is a surprising natural remedy for OCD. 

It usually increases anxiety and stress in most people. 

But research shows that it can improve OCD symptoms.  

Two clinical trials found that caffeine significantly reduces the severity of OCD symptoms in people with treatment-resistant OCD (47-48).  

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

You can also just take pure caffeine tablets if you want. I sometimes take tablets before a workout. 

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed. Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. 

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

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

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

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

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

7. Magnesium

Magnesium is the fourth most abundant mineral in the human body, and it’s absolutely essential for optimal mental health.  

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

Unfortunately, many people don’t get enough of it, even if they eat a healthy diet. 

Research shows that low magnesium levels contribute and worsen many neuropsychiatric problems, including OCD.  

Patients with OCD have significantly lower levels of magnesium in their blood than people without OCD (54).  

So if you have OCD, it’s clearly important to make sure you’re getting enough magnesium so that you don’t have a deficiency. 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day. That’s why it’s included in my Optimal Calm supplement.

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. 

8. Milk Thistle

Milk thistle is a herb commonly used to improve liver health and protect the liver from alcohol and other drugs. 

Silymarin, one of the flavonoids in milk thistle, has been shown to increase serotonin levels in the brains of animals (72).  

And one human study found that milk thistle works just as well as a popular SSRI antidepressant at reducing OCD symptoms (73).  

9. Probiotics

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

So not surprisingly, probiotics have been shown to be another possible natural remedy for OCD. 

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 (18). 

Probiotics have also been shown to stimulate the vagus nerve and reduce inflammation, which tends to be elevated in people with OCD. 

A systematic review of 38 studies concluded the probiotics can improve psychiatric disorder-related behaviors, including anxiety and OCD (55).  

The researchers found that the following probiotics can help with OCD: 

• Bifidobacterium longum 

• Bifidobacterium breve 

• Lactobacillus rhamnosus 

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

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

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

10. Borage Oil

Borage oil is a natural remedy made from the seeds of the Borago officinalis plant. 

The oil is high in gamma linoleic acid (GLA), which is an essential fatty acid that must be obtained from your diet.  

It’s commonly used to help reduce the inflammation that is linked to many chronic diseases. 

Its anti-inflammatory effects may be why it helps reduce OCD.  

Researchers have found that 500 mg of borage oil per day can reduce obsessive and compulsive and anxiety symptoms (75).  

Animal research also shows that it can have anti-anxiety effects similar to benzodiazepines (74).  

I took borage oil years ago but no longer feel the need to take it.  

11. Iron

Iron is a trace mineral found in every living cell in our bodies.  

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale, irritable and foggy.  

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase the risk of developing an anxiety disorder (6). 

Researchers have also found that blood iron levels are significantly lower in patients with mild and moderate OCD (51).  

Despite this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (7).  

It’s definitely a much better idea to test your iron levels and naturally get your iron from food.  

I make sure I get enough simply by taking grass-fed beef liver capsules.  

Beef liver is one of the best sources of iron. But I don’t like the taste of cooked beef liver, so I go with the capsules instead.  

Some other good sources of iron include: 

• Spirulina

• Dark chocolate

• Spinach

• Sardines

• Pistachios

• Raisons

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

12. Ashwagandha

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

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

In one study, 30 people with OCD took ashwagandha for 6 weeks, and it notably and significantly reduced their OCD symptoms (52).  

Animal research also shows that ashwagandha causes anti-anxiety effects, reduces OCD-like behaviour and improves stress tolerance in rats (8-13). 

So it’s a pretty impressive herbal remedy for OCD and anxiety.

But how does it work?  

By increasing serotonin and GABA in the brain, and lowering cortisol levels by 25 per cent (14-17).  

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

It’s included in the Optimal Calm supplement.

13. 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.  

Saffron is one of the best supplements for reducing depression, anxiety and stress. 

Safranal and Crocetin, two of the compounds within saffron, have been shown to stimulate GABA receptors and increase serotonin levels in the brain (19-20). 

As a result, researchers have determined that saffron can reduce compulsive behavior (56).  

14. Valerian

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

But it also can reduce symptoms of OCD. 

In one study, supplementing with 750 mg of valerian for eight weeks reduced symptoms by 25% in people diagnosed with OCD (57).  

And in an animal study, valerian demonstrated anti-obsessive and anti-compulsive effects and researchers determined it's a good candidate for treating obsessive-compulsive disorder (21). 

Scientists have collected a massive amount of research demonstrating that the compounds in valerian naturally reduce symptoms of OCD by:  

• Partially activating serotonin receptors 

• Maintaining serotonin levels  

• Reducing stress hormone levels 

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

• Increasing GABA levels 

• Inhibiting the breakdown of GABA in the brain (22-43). 

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

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

Valerian is one of the first herbal remedies I took years ago to manage my anxiety at night and improve my sleep.  

It’s included in this anti-anxiety supplement.  

Valerian supplements include the roots and stems of the plant.  

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

The Best Lifestyle Habits, Therapies and Practices for Naturally Treating OCD

15. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is one of the first-line treatments for OCD. 

It involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies. 

A meta-analysis of high-quality studies concluded that CBT is an effective method for treating OCD and reducing OCD symptoms (77-78).  

I personally never found CBT helpful for my mental health issues but other people do. 

It’s definitely worth trying if you OCD though. 

16. Neurofeedback

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

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

Personally, neurofeedback was one of the most impactful actions I took to overcome severe anxiety. 

It works at a deep subconscious level, breaking the cycle of chronic anxiety.  

It allows shifts you into a natural, healthier state of mind.  

And research shows that it works for people with OCD. 

One study showed that it can normalize brain activity in people with OCD (58). 

If you want to try neurofeedback, it’s best to work with a qualified neurofeedback practitioner.  

If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works.

I also sometimes recommend the Muse headband. It’s a decent substitute to real neurofeedback and gives you real-time feedback in your brainwaves while you meditate.

I previously wrote about the Muse headband here, and you can get it through the Muse website. But keep in mind that it’s definitely not as good as clinical neurofeedback.

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

17. Light Therapy

Light therapy is another natural therapy that you may be able to use to manage and treat your OCD. 

I came across a case study of a woman who had OCD and it got a lot worse in the winter. 

But two hours of light therapy every day for two weeks improved her mood and reduced her symptoms of obsession. 

What’s most surprising is that her condition remained stable for 16 months afterwards. She even made it through the next following winter (69).  

I personally get sunlight every day during the spring and summer months to support my mental health.  

I also use a number of different at-home devices to improve my mood and optimize my brain function. 

Throughout the winter, I use a seasonal affective disorder (SAD) light box. I turn it on next to my desk in the morning.

I also have a Vitamin D sunlamp for the winter months. 

And all year around, I use low-level red-light therapy (LLLT) to improve my mood and cognitive function. I use these three LLLT devices: 

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

• Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I take with me when I’m travelling. I shine it on my forehead.

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

You can read more about LLLT here.  

I highly recommend all of the above devices if you really want to optimize your mental health and reduce symptoms of OCD. 

18. Meditation

Meditation is my favourite daily activity to relax and ground myself. 

And if you have OCD, you should try to add it into your daily routine as well. 

In one study, OCD patients received mindfulness training. They were taught meditative breathing, body-scan, and mindful daily living.  

By the end of the study, they witnessed a “significant and large reduction” in their OCD symptoms. It was much easier for them to “let go” (66).  

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. That way, you know how well you are meditating. It makes meditation a lot more fun and tolerable.  

I previously wrote about the Muse headband here, and you can get it through the Muse website. 

19. Mindfulness-Based Cognitive Therapy

Mindfulness-based cognitive therapy (MBCT) is a type of therapy that includes a mix of cognitive behavioral therapy methods and mindfulness meditate practices. 

As mentioned before, mindfulness meditation and cognitive behavioral therapy help people with OCD individually. 

So it’s not too surprising they also help when used in combination. 

In one study, eight weeks of MBCT reduced OCD symptoms.  

Two third of the participants reported a decline in symptoms, including an increased ability to let unpleasant emotions surface and to live more consciously in the present (76).  

20. Exercise

Exercise is another natural way to manage and treat OCD. 

It’s easily accessible and free, and many doctors and researchers recommend exercise as their number one piece of advice for optimal mental health. 

Five different studies have found that aerobic exercise can reduce OCD symptoms (59-63).  

After exercising for 12 weeks, study participants reported fewer obsessions and compulsions, and the benefits remain for 6 months (64).  

The exercise doesn’t need to be intense though.  

Even simply walking can reduce symptoms of OCD (65).  

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly. 

21. Music

Music is actually very healing and can have a calming effect on the brain. 

I previously wrote about how music can naturally reduce cortisol, and increase dopamine and oxytocin. 

This is probably why it’s been shown to help people with OCD. 

In one study, music therapy reduced symptoms of obsession, depression and anxiety in patients with OCD (67).  

22. Acupuncture

Acupuncture is another natural treatment that has been shown to help people with OCD. 

In one study, 19 patients with treatment-resistant OCD received 12 sessions of acupuncture, and it significantly alleviated their OCD symptoms (68). 

I’m personally 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.  

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

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

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

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

References:  

(1) https://en.wikipedia.org/wiki/Inositol  

(2) https://www.ncbi.nlm.nih.gov/pubmed/7416064 

(3) https://en.wikipedia.org/wiki/Inositol 

(4) https://www.ncbi.nlm.nih.gov/pubmed/8780431  

(5) https://www.ncbi.nlm.nih.gov/pubmed/9169302 

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680022/ 

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253901/ 

(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/  

(9) https://www.ncbi.nlm.nih.gov/pubmed/11194174  

(10) https://www.https://www.ncbi.nlm.nih.gov/pubmed/18476388cbi.nlm.nih.gov/pubmed/18476388  

(11) https://www.ncbi.nlm.nih.gov/pubmed/22546655  

(12) https://www.ncbi.nlm.nih.gov/pubmed/12895672  

(13) https://www.ncbi.nlm.nih.gov/pubmed/10075127 

(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/  

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/  

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958355/pdf/IJPsy-42-295.pdf  

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040882/ 

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319175/ 

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4599112/  

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4599118/ 

(21) https://www.ncbi.nlm.nih.gov/pubmed/22718671 

(22) https://www.ncbi.nlm.nih.gov/pubmed/14742369  

(22) https://www.ncbi.nlm.nih.gov/pubmed/10411208  

(24) https://www.ncbi.nlm.nih.gov/pubmed/17585957  

(25) https://www.ncbi.nlm.nih.gov/pubmed/18095218  

(26) https://www.ncbi.nlm.nih.gov/books/NBK11084/  

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863311/  

(28) https://www.ncbi.nlm.nih.gov/pubmed/14751470  

(29) https://www.ncbi.nlm.nih.gov/pubmed/12895671  

(30) https://www.ncbi.nlm.nih.gov/pubmed/12662130  

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303399/  

(32) https://www.ncbi.nlm.nih.gov/pubmed/20634372  

(33) https://www.ncbi.nlm.nih.gov/pubmed/24758222  

(34) https://www.ncbi.nlm.nih.gov/pubmed/18160026  

(35) https://www.ncbi.nlm.nih.gov/pubmed/18602406  

(36) https://www.ncbi.nlm.nih.gov/pubmed/20042323  

(37) https://www.ncbi.nlm.nih.gov/pubmed/25495725  

(38) https://www.ncbi.nlm.nih.gov/pubmed/26177123  

(39) https://www.ncbi.nh  

(40) https://jamanetwork.com/journals/jamapsychiatry/fullarticle/482548  

(41) https://www.ncbi.nlm.nih.gov/pubmed/15921820  

(42) https://www.ncbi.nlm.nih.gov/pubmed/10622375  

(43) https://www.ncbi.nlm.nih.gov/pubmed/24055511 

(44) https://www.ncbi.nlm.nih.gov/pubmed/19581567 

(45) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4423164/ 

(46) https://www.ncbi.nlm.nih.gov/pubmed/23131885 

(47) https://www.ncbi.nlm.nih.gov/pubmed/19573497 

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6559101/ 

(49) https://www.ncbi.nlm.nih.gov/pubmed/22383079 

(50) https://www.ncbi.nlm.nih.gov/pubmed/22465904 

(51) https://www.ncbi.nlm.nih.gov/pubmed/22383079 

(52) https://www.ncbi.nlm.nih.gov/pubmed/27515872 

(53) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354439/ 

(54) https://www.ncbi.nlm.nih.gov/pubmed/22383079 

(55) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5056568/ 

(56) https://www.ncbi.nlm.nih.gov/pubmed/22985509 

(57) https://www.ncbi.nlm.nih.gov/pubmed/22718671 

(58) http://www.yalescientific.org/2016/02/battling-ocd-in-real-time-live-brain-imaging-helps-patients-attack-anxiety-at-the-source/ 

(59) https://www.ncbi.nlm.nih.gov/pubmed/17568300/ 

(60) https://www.ncbi.nlm.nih.gov/pubmed/19616916/ 

(61) https://www.ncbi.nlm.nih.gov/pubmed/25738234 

(62) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726421/ 

(63) https://www.ncbi.nlm.nih.gov/pubmed/30699885 

(64) https://www.ncbi.nlm.nih.gov/pubmed/19616916 

(65) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3567313/ 

(66) https://www.ncbi.nlm.nih.gov/pubmed/18852623 

(67) https://www.ncbi.nlm.nih.gov/pubmed/26066780 

(68) https://www.ncbi.nlm.nih.gov/pubmed/19684500 

(69) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4361980/ 

(70) https://www.ncbi.nlm.nih.gov/pubmed/19046587 

(71) https://www.ncbi.nlm.nih.gov/pubmed/21508860 

(72) https://www.tandfonline.com/doi/abs/10.1080/13880200490519712 

(73) https://www.ncbi.nlm.nih.gov/pubmed/20035818 

(74) https://www.ncbi.nlm.nih.gov/pubmed/15261383 

(75) https://www.ncbi.nlm.nih.gov/pubmed/19737592 

(76) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3549892/ 

(77) https://www.ncbi.nlm.nih.gov/pubmed/17849776 

(78) https://www.ncbi.nlm.nih.gov/pubmed/22999486 

(79) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2797569/ 

(80) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3613755/ 

(81) https://www.ncbi.nlm.nih.gov/pubmed/18424906/  

(82) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762604/ 

(83) https://www.ncbi.nlm.nih.gov/pubmed/12888801/ 

(84) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762604/ 

(85) https://www.ncbi.nlm.nih.gov/pubmed/8201248 

(86) https://www.ncbi.nlm.nih.gov/pubmed/22024245 

(87) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181951/ 

(88) https://www.ncbi.nlm.nih.gov/pubmed/28549337 

(89) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181951/

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer

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.

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

References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/

(2) https://www.ncbi.nlm.nih.gov/pubmed/22892563

(3) http://www.tandfonline.http://www.tandfonline.com/doi/abs/10.4161/auto.21327#.Vdyc87J3nIUom/doi/abs/10.4161/auto.21327

(4) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(5) https://www.ncbi.nlm.nih.gov/pubmed/27050461

(6) http://www.sciencedirect.com/s

(7) http://www.jbc.org/content/280/27/25864.short

(8) https://www.ncbi.nlm.nih.gov/pubmed/25126727

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835623/

(10) https://www.ncbi.nlm.nih.gov/pubmed/29056525

(11) https://www.ncbi.nlm.nih.gov/pubmed/27078501

(12) https://www.researchgate.net/publication/282903173_Impacts_of_chronic_sleep_deprivation_on_learning_and_memory_autophagy_and_neuronal_apoptosis_in_mice

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3389582/

(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5600856/

(15) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0041412

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796267/

(17) https://www.ncbi.nlm.nih.gov/pubmed/29361800

(18) https://www.nature.com/articles/ncomms14337

(19) https://www.ncbi.nlm.nih.gov/pubmed/25714619

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502786/

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5399722/

(22) https://clinmedjournals.org/articles/ijnn/international-journal-of-neurology-and-neurotherapy-ijnn-3-053.pdf

(23) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069687

(24) https://www.ncbihttps://www.ncbi.nlm.nih.gov/pubmed/21106691nlm.nih.gov/pubmed/21106691

(25) https://www.ncbi.nlm.nih.gov/pubmed/27411589

(26) https://www.ncbi.nlm.nih.gov/pubmed/20534972

(27) http://www.sciencedirect.com/science/article/pii/S0092867407016856

(28) http://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376#abstract

(29) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

(30) http://www.tandfonline.com/doi/abs/10.4161/auto.6.6.12376

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

(32) https://www.ncbi.nlm.nih.gov/pubmed/24769862

(33) https://www.spandidos-publications.com/10.3892/ijmm.2014.1814

(34) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5942142/

(35) https://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.659.8

(36) https://www.ncbi.nlm.nih.gov/pubmed/24489859

(37) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496391/

(38) https://www.hindawi.com/journals/omcl/2018/6721530/

(39) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4231069/

(40) https://www.ncbi.nlm.nih.gov/pubmed/26207957

(41) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446542/

(42) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464519/

(43) https://www.sciencedirect.com/science/article/pii/S0304394016301215

(44) https://www.dovepress.com/neuroprotection-of-hyperbaric-oxygen-treatment-for-traumatic-brain-inj-peer-reviewed-article-JN

(45) https://www.ncbi.nlm.nih.gov/pubmed/15883160

(46) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(47) https://www.ncbi.nlm.nih.gov/pubmed/14980683

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4211852/

(49) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253463/

(50) https://www.ncbi.nlm.nih.gov/pubmed/19799425

(51) https://pubs.acs.org/doi/full/10.1021/tx500211x

(52) https://pubs.acs.org/doi/abs/10.1021/jf902315e

(53) https://www.ncbi.nlm.nih.gov/pubmed/28641163

(54) https:/https://www.ncbi.nlm.nih.gov/pubmed/26355461www.ncbi.nlm.nih.gov/pubmed/26355461

(55) https://www.ncbi.nlm.nih.gov/pubmed/19799425

(56) https://www.ncbi.nlm.nih.gov/pubmhttps://www.ncbi.nlm.nih.gov/pubmed/20574924/20574924

(57) https://www.ncbi.nlm.nih.gov/pubmed/29991712

(58) http://www.nrronline.org/article.asp?issn=1673-5374;year=2017;volume=12;issue=6;spage=953;epage=958;aulast=Sun

(59) https://www.ncbi.nlm.nih.gov/pubmed/24048094

(60) https://www.ncbi.nlm.nih.gov/pubmed/28177687

(61) https://www.hindawi.cohttps://www.hinda

(62) https://www.ncbi.nlm.nih.gov/pubmed/24952354

(63) https://www.ncbi.nlm.nih.gov/pubmed/25130556

(64) https://www.ncbi.nlm.nih.gov/pubmed/27460655

(65) http://www.mdpi.com/1422-0067/19/1/12

(66) https://www.sciencedirect.com/science/article/pii/S2314808X16300197

(67) https://www.ncbi.nlm.nih.gov/pubmed/21883444

(68) https://www.ncbi.nlm.nih.govhttps://www.ncbi.nlm.nih.gov/pubmed/22335252pubmed/22335252

(69) https://www.hindawi.com/jouhttps://www.hindawi.com/journals/ecam/2017/8268736/nals/ecam/2017/8268736/

(70) https://aim.bmj.com/cohttps://aim.bmj.com/content/34/6/449tent/34/6/449

(71) https://www.nature.com/articles/srep19714

(72) https://www.hindawi.com/journals/omcl/2018/5010741/

(73) https://www.fasebj.org/doi/abs/10.1096/fasebj.25.1_supplement.213.8

(74) https://www.acs.org/content/acs/en/pressroom/newsreleases/2010/august/eating-berries-may-activate-the-brains-natural-housekeeper-for-healthy-aging.html

(75) https://www.nature.com/articles/s41598-017-02587-2

(76) https://www.ncbi.nlm.nih.gov/pubmed/25137374

(77) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349867/

(78) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5240827/

(79) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4503934/

(80) https://www.ncbi.nlm.nih.gov/pubmed/25637484  

(81) https://www.ncbi.nlm.nih.gov/pubmed/30010136

(82) https://www.sciencedirect.com/science/article/pii/S0944711316301283

(83) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790425/

(84) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5303734/

(85) https://www.metabolismjournal.com/article/S0026-0495(17)30249-4/pdf

(86) https://www.ncbi.nlm.nih.gov/pubmed/28966077

(87) https://www.ncbi.nlm.nih.gov/pubmed/18376138

(88) https://www.ncbi.nlm.nih.gov/pubmed/17982686

(89) https://www.ncbi.nlm.nih.gov/pubmed/27430408

(90) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/

(91) https://www.ncbi.nlm.nih.gov/pubmed/28242709

(92) https://www.ncbi.nlm.nih.gov/pubmed/28242709

(93) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285235/

(94) https://www.cell.com/trends/molecular-medicine/pdf/S1471-4914(10)00056-0.pdf?code=cell-site

(95) https://www.ncbi.nlm.nih.gov/pubmed/28772270

(96) https://www.ncbi.nlm.nih.gov/pubmed/16186256

(97) https://www.ncbi.nlm.nih.gov/pubmed/24738557

(98) https://www.ncbi.nlm.nih.gov/pubmed/26738731

(99) https://www.sciencedirect.com/science/article/pii/S0022202X15372870

(100) https://www.ncbi.nlm.nih.gov/pubmed/21566064

(101) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015705/

(102) https://www.liebertpub.com/doi/full/10.1089/acm.2014.5389.abstract

(103) https://www.ncbi.nlm.nih.gov/pmc/arhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144985/icles/PMC3144985/

(104) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5716731/

(105) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(106) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4846963/

(107) https://www.ncbi.nhttps://www.ncbi.nlm.nih.gov/pubmed/23392608m.nih.gov/pubmed/23392608

(108) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621527/

(109) https://www.ncbi.nlm.nih.gov/pubhttps://www.ncbi.nlm.nih.gov/pubmed/23841076ed/23841076

(110) https://www.ncbi.nlm.nih.gov/pubmed/22903547

(111) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3691929/

(112) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3242799/

(113) https://www.ncbi.nlm.nih.gov/pubmed/23273573

(114) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(115) https://www.ncbi.nlm.nih.gov/pubmed/28891753

(116) http://www.sciencedirect.com/science/article/pii/S0014299912004736

(117) https://www.researchgate.net/publication/286118192_Effects_of_Schisandra_total_lignin_on_autophagy_and_apoptosis_of_mouse_brain_aging_induced_by_D-galactose

(118) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0152772

(119) https://www.ncbi.nlm.nih.gov/pubmed/29260265

(120) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5935080/

(121) http://science.sciencemag.org/content/359/6374/eaan2788

(122) https://www.nature.com/articles/cddis2017161

(123) https://www.tandfonline.com/doi/full/10.1080/15548627.2016.1265193

(124) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389874/

(125) https://www.ncbi.nlm.nih.gov/pubmed/24262970

(126) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477584/

(127) https://www.tandfonline.com/doi/pdf/10.4161/auto.26918

(128) https://www.ncbi.nlm.nih.gov/pubmed/25068516

(129) https://www.ncbi.nlm.nih.gov/pubmed/26212201

(130) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622687/

(131) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5666068/

(132) https://journals.lww.com/neuroreport/Fulltext/2018/03020/Resveratrol_protects_early_brain_injury_after.6.aspx

(133) https://www.ncbi.nlm.nih.gov/pubmed/28911530

(134) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276376/

(135) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5802216/

(136) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320293/

(137) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5563719/

(138) https://www.sciencedirect.com/science/article/pii/S0959438818300011

(139) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647148/

(140) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(141) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(142) https://www.ncbi.nlm.nih.gov/pubmed/22983160

(143) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(144) https://www.sciencedirect.com/science/article/pii/S0959438818300011

(145) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(146) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/

(147) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3294068/

(148) https://www.annualreviews.org/doi/abs/10.1146/annurev-neuro-071013-014149

(149) https://www.ncbi.nlm.nih.gov/pubmed/25139375

(150) https://www.ncbi.nlm.nih.gov/pubmed/24582593

(151) https://www.ncbi.nlm.nih.gov/pubmed/24365867

(152) https://www.ncbi.nlm.nih.gov/pubmed/22983160

(153) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5321090/

(154) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5321090/

(155) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5321090/

(156) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320293/

(157) https://www.frontiersin.org/research-topics/5983/the-possible-involvement-of-autophagy-in-neuropsychiatric-disorders-and-their-treatment

(158) https://onlinelibrary.wiley.com/doi/full/10.1111/jcmm.12349

(159) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5563719/

(160) https://www.ncbi.nlm.nih.gov/pubmed/26254058

(161) https://www.nature.com/articles/cdd2014204

(162) https://www.ncbi.nlm.nih.gov/pubmed/24582593

(163) https://www.ncbi.nlm.nih.gov/pubmed/24365867

(164) https://www.ncbi.nlm.nih.gov/pubmed/28367813

(165) https://www.ncbi.nlm.nih.gov/pubmed/28367813

(166) https://www.ncbi.nlm.nih.gov/pubmed/28832529

(167) https://www.frontiersin.org/research-topics/5983/the-possible-involvement-of-autophagy-in-neuropsychiatric-disorders-and-their-treatment

(168) https://www.ncbi.nlm.nih.gov/pubmed/26254059

(169) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(170) https://www.ncbi.nlm.nih.gov/pubmed/26567363

(171) https://www.ncbi.nlm.nih.gov/pubmed/25282404

(172) https://www.ncbi.nlm.nih.gov/pubmed/28279350

(173) https://www.ncbi.nlm.nih.gov/pubmed/17984323

(174) https://www.ncbi.nlm.nih.gov/pubmed/25139375

Terms and Conditions

Privacy Policy

Affiliate Disclosure

Disclaimer