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

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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!

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Live Optimally,

Jordan Fallis

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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 

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19 Natural Xanax Alternatives To Reduce Your Anxiety and Stress

In today's fast-paced world, feelings of anxiety and overwhelming stress are common. 

From sudden bouts of panic to prolonged periods of unease, anxiety affects millions worldwide. 

To combat these feelings, many turn to medications like Xanax, a widely prescribed drug that offers temporary relief. 

However, while effective, Xanax comes with its own set of side effects. 

It also has the potential for dependency, which prompts many to seek more natural solutions.

The allure of natural Xanax alternatives lies in their potential to alleviate anxiety without the accompanying risks of traditional medications like Xanax. 

This article will delve into these natural Xanax alternatives, presenting a holistic approach to managing anxiety and stress. 

Whether you're someone who's been on Xanax and is seeking a natural substitute, or you're merely curious about holistic health approaches, this guide aims to enlighten and offer choices for a calmer, more balanced state of mind.

Continue reading to learn more.

Why There’s A Growing Need for Natural Xanax Alternatives

Xanax, also known as alprazolam, has undoubtedly provided relief to countless individuals who struggle with anxiety. 

This benzodiazepine is known for its rapid onset of action. 

It’s very effective at reducing symptoms of anxiety and panic. 

But like many prescription medications, it's not without its drawbacks.

For starters, Xanax can present a range of side effects. This includes drowsiness and dizziness, and even more severe issues like respiratory depression and memory problems (1). 

Over time, the body can build a tolerance to Xanax, meaning that higher doses may be required to achieve the same therapeutic effects. 

This, in turn, leads to physical dependence and addiction, where the body becomes reliant on the drug to function normally.

It's these potential pitfalls of Xanax that lead many to search for alternatives. 

Natural solutions can often be gentler on the body and mind, with fewer side effects. They can also promote overall well-being instead of just simply suppressing symptoms. 

Plus, natural remedies often encompass broader lifestyle changes. This empowers individuals to take control of their mental health in diverse ways, from dietary shifts to mindfulness practices.

In a society increasingly leaning towards organic, chemical-free, and holistic approaches to well-being, interest in natural Xanax alternatives is both understandable and timely. 

In the next sections, I’ll explore these natural Xanax alternatives in depth.

The Best Plant and Herbal Alternatives to Xanax

1. Passion Flower

Passion flower is scientifically known as Passiflora incarnata.

It’s been used for centuries as a remedy for various ailments, mainly for its calming and sedative properties. 

As a result, it presents a promising natural alternative to pharmaceutical drugs like Xanax.

Passion flower contains compounds that have sedative properties, which can help reduce anxiety. 

It's believed to increase levels of gamma-aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, promoting a sense of relaxation (2). 

Several studies have explored the effectiveness of passionflower in treating anxiety. 

In one study, researchers found that it can be just as effective as benzodiazepine drugs for generalized anxiety disorder (GAD) (3). 

Another showed that it can reduce pre-surgery anxiety, comparable to standard medications (4). 

Passion flower can be consumed in various forms, including teas, tinctures, capsules and liquid extracts.

I personally have experience with Passion flower. It was one of the first herbal remedies I took many years ago to manage my anxiety. That’s why it’s included in this anti-anxiety supplement.

Passion flower can be safely combined with other natural anti-anxiety remedies, amplifying its effects. 

For instance, combining it with lemon balm or valerian root can provide a more potent calming effect.

2. Valerian

Valerian root is a natural remedy and medicinal herb, derived from the Valeriana officinalis plant.

It has been used for thousands of years to treat various conditions. 

Its most celebrated use is for sleep disorders and anxiety.

As a result, Valerian root is an  attractive natural sedative and compelling alternative to drugs like Xanax.

In fact, it’s often called “Nature’s Valium”.

Similar to Passion flower, Valerian root affects GABA levels in the brain. By inhibiting the breakdown of GABA, Valerian can help calm anxiety (5). 

Numerous studies have delved into Valerian's effectiveness for anxiety. 

Researchers have found that Valerian reduces the physiological symptoms of anxiety, such as palpitations and trembling (6). 

Valerian is available in various preparations, including teas, tinctures, capsules, and tablets.

Along with Passion flower, Valerian was one of the first herbal remedies I took many years ago to manage my anxiety. I would take it at night to reduce anxiety and improve my sleep. It’s included in this anti-anxiety supplement.

Valerian can be combined with other natural remedies, such as lemon balm, to create synergistic effects, making it more potent than using it on its own.

3. Lemon Balm

Lemon balm, with its botanical name Melissa officinalis, is a perennial herb from the mint family. 

Its gentle lemon scent has made it popular in culinary dishes.

But beyond its aromatic allure, lemon balm has a longstanding reputation in herbal medicine.

It’s particularly known for its calming properties.

Research indicates that lemon balm can elevate mood, ease nervousness, and counteract anxiety-related stress (9). 

Much like Valerian and Passion flower, lemon balm is believed to positively influence GABA levels in the brain. As a result, it promotes relaxation and reduces overactivity in the nervous system (10). 

Scientific studies on lemon balm have showcased its benefits for anxiety. 

One particular study revealed that participants who consumed lemon balm reported improved mood and significantly reduced levels of anxiety (11). 

Lemon balm also contains compounds like rosmarinic acid, which possess neuroprotective properties (7-8). 

As a result, it can also improve cognitive performance and increase alertness (12). 

This makes it unique, as it calms the mind without causing drowsiness, a common side effect of many anti-anxiety medications.

Lemon balm works well in conjunction with other herbs. 

For instance, when paired with Valerian root, the combination can be particularly effective in treating insomnia and restlessness.

Lemon balm is included in this anti-anxiety supplement.

Beyond supplements and teas, lemon balm is also used in essential oil form for aromatherapy.

4. Lavender

Lavender, renowned for its signature scent and stunning purple hue, belongs to the Lavandula genus.

It’s been a staple in traditional medicine for centuries. 

Today, lavender stands out as a promising natural Xanax alternative. 

Multiple studies have revealed that lavender oil can effectively reduce generalized anxiety (13). 

In some research, the anxiety-reducing effects of lavender were found to be comparable to anti-anxiety medications (14). 

Silexan is a standardized lavender oil preparation available in oral capsule form. 

Clinical trials have shown that Silexan is effective at reducing anxiety. It even compares favorably to some conventional benzodiazepines and antidepressants, but without the potential for addiction or significant drowsiness (15). 

One of the most popular uses of lavender is in aromatherapy. 

Inhaling lavender essential oil has been linked to reduced stress and anxiety, and even improved sleep (16). 

This method offers immediate relief, especially in acute stress situations.

Some studies suggest that lavender can also enhance cognitive function, especially in high-stress situations. This positions it uniquely, as it offers both relaxation and mental clarity (17). 

Preliminary research suggests that lavender might have antidepressant properties as well (18). 

Beyond its oral and aromatic applications, lavender can be incorporated into massages, baths, or even as a topical solution.

5. Kava

Kava is derived from the roots of the Piper methysticum plant, found in the South Pacific islands.

It has a history deeply embedded in cultural rituals and traditional medicine. 

Its consumption typically results in a calming effect.

This makes it a popular natural remedy for anxiety and a contender to medications like Xanax.

The primary active compounds in Kava are kavalactones, which are believed to affect neurotransmitters in the brain, particularly GABA and dopamine (19). 

This influence can lead to feelings of calmness, relaxation, and euphoria.

Multiple clinical studies have investigated the effectiveness of Kava in treating anxiety. 

A systematic review of these studies indicated that Kava is a beneficial and effective treatment for anxiety. The researchers concluded it has positive effects similar to the effects of standard anti-anxiety medications (20-22). 

Kava is known to produce quick results, with many users reporting anxiety-reducing effects within an hour or even minutes of consumption. This rapid action can be especially helpful in acute anxiety situations.

However, kava still has the potential for side effects, especially skin problems at higher doses. My recommendation is to follow the instructions on the product that you buy and cycle kava on and off. 

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

6. Ashwagandha

Ashwagandha, also known as Withania somnifera, is a herb used in Ayurvedic medicine, an ancient Indian system of natural healing.

Often called the "Indian ginseng," this adaptogenic herb has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration. 

Many people today are turning to Ashwagandha as a natural alternative to pharmaceuticals like Xanax. 

Clinical trials have found that Ashwagandha can effectively reduce stress and anxiety (23). 

In some studies, the reduction in anxiety with Ashwagandha supplementation rivalled those achieved by some psychiatric drugs (24). 

One of the primary ways Ashwagandha combats stress and anxiety is by regulating cortisol levels. Cortisol is the body's primary stress hormone. Elevated cortisol, especially chronically, can lead to a myriad of health issues, including increased anxiety. 

Studies have shown that Ashwagandha can significantly reduce cortisol levels (25). 

Ashwagandha also possesses neuroprotective characteristics, supporting brain health, enhancing mood, and reducing the risk of neurodegenerative diseases (26). 

Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off my psychiatric medications. 

It’s included in the Optimal Calm supplement.

7. Chamomile

Chamomile is an age-old herbal remedy. 

It’s commonly recognized as a soothing tea ingredient. 

But beyond its comforting aroma and flavor, chamomile holds therapeutic properties. 

As a result, it has been a staple in traditional medicine across various cultures, and it’s a potential alternative to pharmaceuticals like Xanax.

Chamomile contains apigenin, which is an antioxidant that binds to certain receptors in the brain, which then promotes relaxation and reduces insomnia. Its mild sedative effect is one reason why chamomile tea is a popular bedtime drink (27). 

Studies have shown that chamomile extract can help reduce symptoms of generalized anxiety disorder (GAD) (28). 

Some participants in these studies experienced a reduction in anxiety comparable to certain psychiatric drugs (29). 

Along with its anxiety-reducing properties, chamomile also exhibits antidepressant activity (30). 

Lastly, chronic inflammation is often linked to anxiety and mood disorders, and chamomile's potent anti-inflammatory properties can help counteract this (31).

Beyond teas, chamomile is available in various forms, including supplements, essential oils, and topical applications.

The Best Supplements and Nutrient Alternatives to Xanax

8. Magnesium

Magnesium is an essential mineral that’s required for over 300 enzymatic reactions in the body.

Its importance in supporting brain function makes it a notable natural Xanax alternative for managing anxiety.

Magnesium plays a critical role in the proper functioning of the nervous system.

By modulating the activity of NMDA receptors in the brain, magnesium can help regulate neural excitability, preventing overstimulation and promoting calmness (32). 

Chronic stress can deplete magnesium levels in the body (33). 

Conversely, adequate magnesium levels can help regulate the body's stress-response system (34). 

Magnesium is also involved in the synthesis of neurotransmitters like GABA, which are crucial for the regulation of anxiety and mood (35). 

Many individuals, especially in the Western world, are magnesium-deficient and would benefit from supplementation.

Magnesium is included in this supplement.

Magnesium works even better with vitamin B6. 

Research shows that combining magnesium with vitamin B6 can enhance the absorption and effectiveness of magnesium. And some studies suggest this combination can be particularly effective in alleviating anxiety (36-37). 

You should also make sure you’re eating 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.

Lastly, you can also increase your body’s intake of magnesium by taking Epsom salt baths.

9. Theanine

Theanine is an amino acid predominantly found in tea leaves (especially green tea).

It’s one of the reasons why tea gives you a very relaxed and less stimulating experience than coffee.

Theanine has gained attention for its calming and cognitive-enhancing properties. As a result, it’s a compelling natural option for those seeking relief from stress and anxiety.

Theanine has been shown to increase the production of alpha brain waves, which are associated with states of relaxed alertness. By promoting this brain wave activity, it can help ease the mind without causing drowsiness (38). 

Theanine also increases the production of certain neurotransmitters, such as dopamine, serotonin, and GABA. These neurotransmitters play a pivotal role in relaxation, mood regulation, and overall brain function (39). 

Studies have indicated that theanine can also help reduce the physiological responses to stress. Individuals taking theanine experience a reduction in heart rate and salivary immunoglobulin A, both of which typically spike during stress (40-41). 

Beyond its calming effects, theanine has been associated with improved focus, alertness, and cognitive performance, especially when taken in combination with caffeine.

If you’re interested in supplementing with theanine, this anti-anxiety supplement contains it.

10. Omega-3 Fatty Acids

Omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

They are vital nutrients with an impressive array of health benefits. 

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

They also play a key role in mood regulation and the alleviation of anxiety. 

Multiple studies have indicated that individuals with higher omega-3 intake or higher blood levels of omega-3s tend to have reduced symptoms of anxiety (42). 

Clinical trials have also shown promise in using omega-3 supplements to alleviate anxiety (43). 

Some studies suggest that omega-3 supplementation can reduce cortisol (a primary stress hormone) in response to stressful situations (44). 

Omega-3s also influence the release and function of neurotransmitters such as serotonin and dopamine, which are both essential for optimal mental health (45). 

As you may know, chronic inflammation has been linked to mood disorders, including anxiety. 

Omega-3s, especially EPA, exhibit potent anti-inflammatory effects, which can then benefit brain health and alleviate symptoms of anxiety (46). 

Omega-3s also play a protective role against the onset of anxiety and depression, particularly when consumed in adequate amounts from an early age (47). 

Omega-3 fatty acids are considered “essential fatty acids”, meaning your body cannot create them. You have to get them from food or supplements.

Food sources of omega-3 fatty acids include:

• Fatty fish like salmon, mackerel, and sardines

• Flaxseeds

• Chia seeds

• Walnuts

• Eggs

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

Supplements, like fish oil, are also commonly used to increase omega-3 intake.

11. B Vitamins

B vitamins are a group of water-soluble vitamins that are essential for optimal health.

They have long been recognized for their role in maintaining nerve function, supporting metabolism, and aiding cellular processes. 

As research progresses, there's growing evidence linking adequate B vitamin intake with improved mood and reduced anxiety.

While they don't directly replace medications like Xanax, B vitamins can be an instrumental part of a holistic approach to mental health. 

The nervous system relies heavily on B vitamins, especially B1 (thiamine), B3 (niacin), and B12, for its proper function. Deficiencies can lead to symptoms such as anxiety (48). 

Certain B vitamins, notably vitamin B6 (pyridoxine), are involved in the synthesis of neurotransmitters such as serotonin, dopamine, and GABA. All of these neurotransmitters play a crucial role in mood regulation and anxiety control (49). 

The adrenal glands, responsible for releasing stress hormones, require adequate amounts of vitamin B5 (pantothenic acid) for proper function. Maintaining optimal adrenal health by supplementing with Vitamin B5 can help in managing the body's stress response (50). 

B vitamins can be found in a variety of foods. Meats, seeds, nuts, and dark leafy greens are all excellent sources.

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

B vitamins are also included in the Optimal Calm supplement.

12. Probiotics

Probiotics are beneficial bacteria and yeasts. They have historically been lauded for their role in digestive health.

But recent scientific advances have discovered a fascinating connection between your gut microbiome and your brain, often referred to as the "gut-brain axis."

The gut and the brain communicate through multiple pathways, including the vagus nerve, neurotransmitters, and the immune system (51-53). 

This bi-directional communication means that the state of your gut can influence your mental health. 

Many neurotransmitters are predominantly produced in the gut. As a result, probiotics can influence the production and modulation of these neurotransmitters (54). 

An imbalanced gut can also lead to chronic inflammation, which is increasingly linked to various mood disorders, including anxiety. 

Probiotics can help restore balance to the gut microbiome, reducing inflammation and its detrimental effects on your mental health (55). 

Some studies even suggest that individuals with a balanced gut microbiome have a healthier physiological response to stress, which includes a more regulated cortisol (stress hormone) response (56). 

Multiple clinical trials have investigated the effects of specific probiotic strains on mood and anxiety. Researchers have found that certain strains can alleviate anxiety and improve overall mood (57). 

Lastly, a balanced gut can more efficiently absorb essential nutrients, including those vital for brain function and mental health, such as B vitamins, magnesium, and omega-3 fatty acids (58). 

Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are rich natural sources of probiotics. Incorporating these foods into your diet can support a balanced gut microbiome.

You can also take a probiotic supplement, such as Optimal Biotics. 

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

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

The Best Lifestyle Alternatives to Xanax

13. Meditation

The ancient practice of meditation, deeply rooted in numerous cultures and traditions, has stood the test of time. 

With modern scientific methodologies, we're now beginning to understand its profound beneficial effects and its ability to reduce stress and anxiety.

While meditation is not a direct pharmaceutical alternative like Xanax, consistent meditative practice offers meaningful benefits.

Neuroimaging studies have shown that consistent meditation can lead to changes in the structure and function of the brain. 

During a meditation session, areas of the brain associated with stress and anxiety show reduced activity (59). 

Regular meditation practice can also bolster the parasympathetic (or "rest and digest") nervous system, promoting relaxation and counteracting the effects of the stress-induced "fight or flight" response (60). 

Research shows that being in the present moment can reduce rumination (repetitive thinking about the past) and excessive worry about the future (61). 

Meditation can also stimulate the production of neurotransmitters like serotonin, dopamine, and endorphins, all of which play roles in the mitigation of anxiety (62). 

For best results, you should aim for at least 10-20 minutes of meditation per day.

If you're new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.

And remember, consistency is key. Like physical exercise, the benefits of meditation are often most pronounced with regular and consistent practice.

There are various forms of meditation, including mindfulness-based stress reduction (MBSR), transcendental meditation, and loving-kindness meditation. It can take some exploration to find which method resonates with you.

Meditation is personally one of my favorite daily activities to maintain optimal brain function and mental health.

I personally use and recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable. 

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

14. Deep Breathing

Breathing, a fundamental life process, often goes unnoticed. 

Yet, the manner in which we breathe can greatly influence our physiological and psychological state. 

Deep breathing exercises, sometimes referred to as diaphragmatic or abdominal breathing, have been practiced across various cultures and traditions as a method to calm the mind.

While they're not an exact substitute for medications like Xanax, they can still be a potent tool in managing your anxiety and stress.

Shallow or rapid breathing is a typical response during stressful situations, activating the sympathetic ("fight or flight") nervous system. 

Deep breathing exercises, on the other hand, stimulate the parasympathetic nervous system, which counteracts stress and promotes relaxation (63). 

Concentrating on your breath can bring attention to the present moment, reducing ruminative thoughts about the past or worries about the future.

Deep breathing also lowers levels of cortisol, the primary stress hormone in the body, which then leads to reduced anxiety (64). 

Lastly, breathing exercises can stimulate the release of endorphins, leading to feelings of relaxation (65). 

Initially, it might feel unnatural or even challenging to breathe deeply, especially if you’re used to shallow breathing. But regular practice can help in making deep breathing a more spontaneous response to stress.

There are various deep breathing techniques, such as the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), box breathing, and paced respiration. You’ll need to experiment to find which technique works best for you. 

For beginners, guided deep breathing sessions, available through apps or online videos, can also be helpful.

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

15. Yoga

As the popularity of yoga has spread globally, scientific studies have begun to validate its effectiveness as a tool for optimal mental health. 

While yoga isn't a direct pharmaceutical counterpart to Xanax, its consistent practice can substantially aid in managing anxiety and stress.

Many yoga practices activate the parasympathetic nervous system, which is responsible for relaxation and recovery. This counteracts the "fight or flight" stress response driven by the sympathetic nervous system (66). 

Yoga also stimulates the production of endorphins, which can lead to a reduction in stress and anxiety (67). 

There are many styles of yoga. Depending on your needs and preferences, it might take some time to find the most suitable style for you.

While many find anxiety relief through yoga, it might not resonate with everyone.

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

16. Tai Chi

Originating in ancient China, Tai Chi is often described as "meditation in motion." 

It embodies a form of martial art and includes a series of gentle physical exercises and stretches.

While Tai Chi does not function as a direct replacement for medications like Xanax, its integration of movement and mindfulness offers substantial benefits for those grappling with anxiety and stress.

Regular practice of Tai Chi has been shown to reduce levels of the stress hormone cortisol. As a result, individuals can experience decreased feelings of stress and anxiety (68). 

For beginners, it's beneficial to learn Tai Chi under the guidance of a qualified instructor. This ensures proper form and maximizes the benefits.

Just like any practice, the benefits of Tai Chi are best realized with regular and consistent practice.

17. Exercise

Exercise is a universal remedy with a myriad of benefits for both the body and the mind. 

Its ability to alleviate anxiety and stress is backed by a wealth of scientific evidence, and it’s an attractive natural alternative to medications like Xanax.

Regular exercise can help regulate and reduce the release of cortisol, the primary stress hormone, promoting a more balanced emotional state (69). 

Engaging in physical activity stimulates the release of endorphins, which foster a sense of wellbeing (70). 

Physical activity can also help regulate the autonomic nervous system. A balanced autonomic nervous system means there’s a healthy balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) responses (71). 

The best type of exercise is one that you’ll enjoy and stick with. Whether it’s walking, jogging, cycling, swimming, dancing, or weightlifting, personal preference plays a crucial role in adherence.

Exercise also increases nerve-growth factor, orexin, GABA, GDNF, and reduces inflammation in the brain.

Not surprisingly, exercise is recommended by many experts as their number one piece of advice for optimal brain function and mental health.

18. Limit Caffeine

Caffeine is commonly found in coffee, tea, energy drinks, and certain medications.

It is a central nervous system stimulant that affects millions of people daily. 

Cutting back or eliminating caffeine can serve as a natural approach to reducing anxiety, making it a lifestyle alternative to medications like Xanax. 

While many people love that caffeine makes them more alert and energetic, caffeine also exacerbates symptoms of anxiety, such as feelings of nervousness, restlessness, and increased heart rate (72). 

For those prone to panic attacks, excessive caffeine can trigger these episodes or intensify their severity due to its excitatory effects on the nervous system (73). 

Keep in mind that individuals metabolize caffeine at different rates and have varying thresholds for its effects. Some people might be particularly sensitive to caffeine and experience heightened anxiety even with small amounts.

However, it’s important to point out that coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.

But if you’re struggling with chronic stress and anxiety, I wouldn’t recommend high doses of caffeine.

My recommendation is to limit your caffeine intake, have caffeine-free days, and/or stop caffeine consumption several hours before bedtime to prevent potential sleep disruptions.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

Concentrated coffee fruit extract doesn’t contain caffeine, but it does contain several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. 

Coffee fruit concentrate can be found in the Optimal Brain supplement.

19. Limit Alcohol

Alcohol is often viewed as a social lubricant, a means to relax, or even a temporary escape from the stresses of life. 

While it might offer short-term relief from anxiety for some individuals, the long-term relationship between alcohol and anxiety is more complicated.

In many instances, limiting or abstaining from alcohol can be a constructive step towards managing anxiety, presenting itself as a natural lifestyle alternative to medications like Xanax.

While alcohol can induce feelings of relaxation and euphoria initially, as its effects wear off, it can lead to increased heart rate, dehydration, and a surge in stress hormones, which can amplify feelings of anxiety (74). 

Alcohol alters levels of neurotransmitters in the brain, including serotonin and GABA. These imbalances can then result in increased anxiety levels later (75). 

Alcohol also disrupts the blood-brain barrier, and increases inflammation and oxidative stress in the brain. 

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 reduce anxiety. I personally don’t drink alcohol at all anymore. It’s just not worth it. 

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

The Benefits of Natural Alternatives to Xanax

Natural remedies for anxiety and stress have been employed for centuries across various cultures, each with its own set of plant-based remedies, relaxation techniques, and holistic philosophies. 

As modern medicine evolves, it has begun to embrace, study, and confirm the benefits of some of these age-old practices. 

Here are some prominent advantages of the natural alternatives I listed above:

Fewer Side Effects: One of the most significant draws towards natural remedies is the reduced risk of side effects. Unlike psychiatric drugs, which can sometimes cause drowsiness, dependency, or other adverse reactions, natural alternatives are typically gentler on the body.

Support Overall Wellbeing: Natural remedies often go beyond just treating a specific symptom. They can enhance overall health by promoting better sleep, improved digestion, and bolstered immunity. For instance, herbs like Ashwagandha not only reduce anxiety but also help balance hormones and boost immune function.

Synergistic Effects: Some natural treatments, especially when combined, can have a synergistic effect, meaning the combined impact is greater than the sum of their individual effects. For instance, combining meditation with a balanced diet can lead to better mental clarity and reduced anxiety than either approach alone.

Sustainable & Preventative: Natural alternatives can be part of a long-term strategy to manage and even prevent anxiety. By incorporating habits like regular exercise or mindfulness practices, individuals can build resilience against future stressors.

Empowerment & Autonomy: Taking a proactive stance by using natural remedies can lead to a sense of empowerment. It fosters a mindset of active participation in one's healing journey, creating a deeper connection between mind and body.

Holistic Approach: Natural methods often look at the body as a whole interconnected system, addressing the root causes of anxiety instead of merely suppressing the symptoms. This holistic perspective ensures that the underlying issues are addressed, leading to more profound and lasting relief.

Flexibility & Personalization: The plethora of natural remedies available means individuals can tailor their approach to fit their unique needs and preferences. This flexibility can lead to more effective and personalized treatments.

In summary, natural alternatives offer a multifaceted approach to handling anxiety and stress. 

While they may not replace traditional treatments in every scenario, they provide valuable tools that can either complement conventional therapies or serve as primary methods of care for those seeking a more organic route to mental and emotional equilibrium.

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally, 

Jordan Fallis 

Connect with me

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21 Remarkable Benefits of ALCAR (Acetyl-L-Carnitine)

Acetyl-L-Carnitine, also known as ALCAR, is a natural compound that your body produces and utilizes every day. 

However, its profound health benefits have caught the attention of researchers, health enthusiasts, and everyday people looking to boost their brain function.

Acetyl-L-Carnitine is an acetylated form of L-Carnitine, an amino acid derivative found in our bodies and food, especially meat products. 

This essential nutrient plays a crucial role in energy production by transporting fatty acids into the mitochondria, which are the 'power plants' of your cells. 

The "Acetyl" group attached to the L-Carnitine molecule gives it the ability to cross the blood-brain barrier, where it exerts various neuroprotective effects.

This article aims to shine a light on ALCAR, its roles in your body, and the many ways in which it can enhance your cognitive performance. 

I'll delve into the science behind ALCAR, its numerous health benefits, and the current research surrounding it. 

I'll also guide you through its recommended dosage, and how to choose the right ALCAR supplement for your needs.

Continue reading to learn more about the remarkable benefits of ALCAR.

What Is ALCAR (Acetyl-L-Carnitine)?

Acetyl-L-Carnitine (ALCAR) is a derivative of L-Carnitine, an amino acid that is naturally produced in the body. 

It plays a key role in the metabolism of fat, serving as a carrier that shuttles fatty acids into the mitochondria, the energy-producing structures in cells. Once inside the mitochondria, these fatty acids are burned, or oxidized, to produce energy.

What sets ALCAR apart from L-Carnitine is the acetyl group attached to the carnitine molecule. This modification allows ALCAR to cross the blood-brain barrier, a protective shield separating the general circulation from the brain environment. This makes ALCAR particularly effective in supporting brain health and cognitive function, as it can reach neurons more efficiently.

In supplement form, ALCAR is often used to support cognitive health and improve overall energy levels. It has neuroprotective and neuroenhancing effects, and research has indicated benefits in various neurological and cognitive conditions. 

However, while the body can naturally produce L-Carnitine, and to some extent ALCAR, dietary intake (particularly from meat) and supplementation can enhance its availability in the body. 

As a result, vegetarians, vegans, or individuals with certain health conditions can especially benefit from ALCAR supplementation.

How Does ALCAR Work in the Body and Brain?

Acetyl-L-Carnitine (ALCAR) plays several essential roles in your body and brain. 

Its primary function is related to the metabolism of fat, serving as a carrier molecule that shuttles fatty acids into the mitochondria. 

This is especially critical because the mitochondria, often referred to as the 'power plants' of your cells, are where these fatty acids are converted into usable energy in the form of adenosine triphosphate (ATP).

Beyond its role in energy metabolism, ALCAR stands out due to its ability to cross the blood-brain barrier. This is facilitated by the acetyl group attached to the carnitine molecule. 

Once in the brain, ALCAR contributes to the synthesis of the neurotransmitter acetylcholine, which is vital for memory, attention, and other cognitive functions.

21 Proven Benefits of ALCAR (Acetyl-L-Carnitine)

1. ALCAR Enhances Cognition, Memory and Learning

Numerous studies have indicated that ALCAR supplementation improves cognition, memory and learning capacity. 

Research shows that ALCAR helps people with age-associated memory impairment (3). 

In one study, researchers found that ALCAR supplementation improved memory in older adults, specifically those with mild cognitive impairment (1). 

Another study showed that ALCAR alleviates chemotherapy-induced cognitive impairments, commonly referred to as "chemo brain" (2). 

The cognitive enhancement effects of ALCAR are primarily due to its role in cellular metabolism and its neuroprotective properties.

The brain is a highly energy-demanding organ, and adequate energy production is essential for optimal cognitive function. 

Therefore, by supporting mitochondrial function, ALCAR helps maintain and improve cognitive abilities, including memory and learning.

ALCAR also promotes the production of the neurotransmitter acetylcholine, which is vital for memory and learning.

2. ALCAR Helps With Cognitive Decline, Alzheimer's Disease and Dementia

Acetyl-L-Carnitine (ALCAR) has been studied for its benefits in managing cognitive decline, Alzheimer's disease, and other forms of dementia.

The compound's neuroprotective and metabolic functions in the brain are thought to underlie these effects.

Researchers have found that patients with Alzheimer's disease who are treated with ALCAR show significant improvement in several cognitive domains and slower cognitive decline (4). 

In one study, researchers found that supplementation with ALCAR improved memory and attention in subjects with mild cognitive impairment, which is often considered a precursor to Alzheimer's disease (5). 

In another study, elderly subjects who received ALCAR supplementation over a 6-month period showed significant improvements in cognitive function, including attention, long-term memory, verbal ability, and spatial orientation (6). 

Research also suggests that ALCAR can improve cognitive function and behavioral symptoms in patients with vascular dementia (7). 

These studies suggest that ALCAR has a positive effect on cognitive decline and dementia, including Alzheimer's disease. 

However, it’s important to understand that while the compound shows promise, it is not a cure for these conditions.

3. ALCAR Is Neuroprotective

Acetyl-L-Carnitine (ALCAR) exhibits neuroprotective properties, shielding neurons from damage and degeneration. 

It does this by reducing oxidative stress and neuroinflammation, both of which can lead to neuronal damage.

Research shows that ALCAR has antioxidant properties, which means it can help neutralize harmful free radicals in the brain.

In one study, researchers found that dietary supplementation with ALCAR protected the brain and reduced the decline in mitochondrial function associated with aging (8). 

In another study, researchers found that ALCAR protected the brain and improved neurological outcomes following traumatic brain injury (9).

4. ALCAR Produces Energy and Increases Energy in the Brain

Similar to its role in other cells, Acetyl-L-Carnitine (ALCAR) helps in the transport of fatty acids into the mitochondria of brain cells. 

These fatty acids are then used to produce energy, which is vital for maintaining normal brain function.

Since Acetyl-L-Carnitine is involved in mitochondrial function and energy production, it supports the creation of ATP, the body's primary energy currency. A more efficient production of ATP translates to more available energy in the brain. 

In one study, researchers showed that ALCAR increased cellular respiration and ATP synthesis in neurons (11). 

ALCAR is also known to enhance brain energy metabolism and can help maintain the energy needs of the brain during stressful conditions.

In one study, ALCAR was shown to improve brain energy metabolism during recovery from hypoxia-ischemia (10). 

5. ALCAR Increases Acetylcholine in the Brain

The acetyl part of Acetyl-L-Carnitine (ALCAR) is used in the production of the neurotransmitter acetylcholine. 

Acetylcholine plays a critical role in many functions, including memory, learning, and attention.

By donating its acetyl group to the production of acetylcholine, ALCAR supports cognitive function and learning processes.

In one study, ALCAR increased choline acetyltransferase activity in certain areas of the brain. Choline acetyltransferase is an enzyme responsible for the synthesis of acetylcholine (13). 

In another study, ALCAR was found to restore the release of acetylcholine, which was decreased in aged rats. This restoration was associated with improved learning and enhanced cognitive function (14). 

ALCAR has also been found to slow the progression of Alzheimer's disease, and this effect is believed to be due in part to its influence on acetylcholine production (15). 

6. ALCAR Increases NGF (Nerve Growth Factor)

Acetyl-L-Carnitine (ALCAR) increases and enhances the activity of nerve growth factor (NGF) in the brain.

NGF is a critical protein that helps in the growth, maintenance, and survival of nerve cells, including neurons.

In one study, researchers found that ALCAR enhances the production of NGF in the nervous system (16). 

Another study showed that long-term ALCAR administration increased NGF levels in the hippocampus (17). 

Researchers have also reported that ALCAR administration to aged rats significantly increases NGF levels and reverses the age-associated loss of NGF receptors in the brain (18-19). 

7. ALCAR Reduces Inflammation in the Brain

Acetyl-L-Carnitine (ALCAR) has anti-inflammatory properties and can help reduce inflammation in the brain.

In one study, researchers found that ALCAR reduced neuroinflammation and oxidative stress in a model of hypoxic brain injury (20). 

Researchers have noted that ALCAR can reduce the risk of developing neurodegenerative diseases likely by reducing inflammation and oxidative stress in the brain (21). 

Research papers have also highlighted the potential of ALCAR in modulating inflammation and oxidative stress in Alzheimer's disease (22).

8. ALCAR Improves Mood and Reduces Depression

Research suggests that Acetyl-L-Carnitine (ALCAR) has a beneficial impact on mood disorders such as depression.

It has mood-enhancing and antidepressant effects likely due to its influence on neurotransmitters and brain energy metabolism.

In one study, researchers found that ALCAR is a valid treatment for depression in the elderly, with similar efficacy to traditional antidepressants but fewer side effects (23). 

Another study found that ALCAR supplementation could reduce both depression and fatigue in patients with chronic illness (24). 

Researchers have also found that ALCAR levels are significantly decreased in individuals with major depressive disorder. They suggested that ALCAR supplementation could have antidepressant properties, especially in those with treatment-resistant depression and high inflammation (25).

9. ALCAR Improves Focus and Helps with ADHD

Some studies have suggested that Acetyl-L-Carnitine (ALCAR) can help manage symptoms of Attention Deficit Hyperactivity Disorder (ADHD), especially in those who have a genetic variation that limits the body's natural production of carnitine (26). 

In one study, researchers found that ALCAR was significantly more effective than placebo in reducing attention problems and aggressive behavior in boys with ADHD (27). 

Another study found that ALCAR can enhance the release of dopamine in the brain, which could potentially enhance attention and focus (28).

10. ALCAR Reduces Anxiety and Stress

Research suggests that Acetyl-L-Carnitine (ALCAR) has anti-anxiety and stress-reducing effects.

One study showed that ALCAR reduced anxiety-like behavior in rats by altering the function of the GABAergic system (29). 

Researchers have also found that ALCAR prevents stress-induced changes in the brain, particularly in the hippocampus – a region of the brain important for stress response and emotion regulation (30). 

Other studies have shown that ALCAR supplementation can reverse the behavioral changes caused by chronic stress (31).

11. ALCAR Supports Mitochondria in the Brain

Mitochondria are the "powerhouses" of our cells. They’re responsible for creating energy in our cells. 

Acetyl-L-Carnitine (ALCAR) supports the health and function of the mitochondria. This is particularly important in the brain, where energy demand is high.

Mitochondrial dysfunction is also linked to numerous diseases and health conditions.

Research shows that ALCAR is actively transported across the blood-brain barrier and into the brain mitochondria, where it plays a key role in energy metabolism within the brain.

In one study, researchers found that ALCAR improves mitochondrial efficiency and prevents age-related mitochondrial changes (12). 

Supplementation with ALCAR also reduces the decline in mitochondrial function associated with aging, leading to increased energy production and improved cognitive function (8).

12. ALCAR Helps With Addiction

Acetyl-L-Carnitine (ALCAR) can also benefit individuals struggling with addiction.

Research suggests that ALCAR can assist in the recovery from alcohol addiction by reducing cravings and alleviating withdrawal symptoms. 

In one study, researchers found that ALCAR supplementation reduced alcohol intake and relapse in alcohol-dependent rats. 

The authors suggested that ALCAR might modulate the balance of excitatory and inhibitory neurotransmission in the brain, which is often disrupted in alcohol dependence (32). 

Research also shows that ALCAR reduces self-administration of morphine and reduces withdrawal symptoms in opioid-dependent rats. 

The authors speculated that ALCAR might influence opioid receptors or alter pain perception, which could be beneficial in managing opioid addiction (33). 

Another study found that ALCAR reduces the self-administration and seeking of methamphetamine in rats. 

The authors suggested that ALCAR might help in managing methamphetamine addiction by reducing drug-seeking behavior (34). 

13. ALCAR Helps with Chronic Fatigue Syndrome

There is some evidence that Acetyl-L-Carnitine (ALCAR) can help reduce feelings of physical and mental fatigue, making it useful for conditions such as chronic fatigue syndrome (CFS).

Research shows that Acetyl-L-Carnitine deficiency is common in people with CFS (36-37). 

In one study, researchers gave ALCAR to CFS patients, and they found that it led to significant improvements in cognitive function, particularly in terms of attention and concentration.

Another study found that ALCAR significantly improved the physical and mental fatigue associated with CFS (35). 

14. ALCAR Helps with Fibromyalgia 

Research suggests that Acetyl-L-Carnitine (ALCAR) can help alleviate symptoms associated with fibromyalgia, a chronic disorder characterized by widespread pain and fatigue.

It is believed that ALCAR helps by boosting energy production and reducing pain perception.

In one study, researchers found that fibromyalgia patients who took ALCAR experienced significant improvements in pain and depression compared to those who took a placebo. 

The study concluded that ALCAR may be a promising treatment for fibromyalgia, particularly for reducing pain and improving the overall mental health of patients (38). 

Researchers have also examined the role of ALCAR in managing pain conditions, including fibromyalgia. They found that ALCAR appears to have a modulating effect on pain perception and can be effective in treating various forms of chronic pain, including fibromyalgia (39).

15. ALCAR Helps with Down Syndrome 

Down Syndrome is a condition caused by an extra copy of chromosome 21, leading to physical and cognitive developmental delays.

While there is currently no cure, certain interventions and therapies can help individuals with Down Syndrome live more fulfilling lives.

Research suggests that Acetyl-L-Carnitine (ALCAR) can have benefits in improving cognitive function in individuals with Down Syndrome.

In one study, researchers found that ALCAR can help improve attention, verbal short-term memory, and visual long-term memory in individuals with Down Syndrome (40). 

ALCAR supplementation also decreases oxidative stress and improves the metabolic profile in children with Down syndrome.

16. ALCAR Helps with Autism

Autism Spectrum Disorder (ASD) is a complex neurodevelopmental disorder with varied symptoms across different individuals, often involving challenges with social skills, repetitive behaviors, speech, and nonverbal communication.

Individuals with ASD often have mitochondrial dysfunction. As a result, researchers believe that Acetyl-L-Carnitine (ALCAR) can help them since it improves mitochondrial function (41). 

One study showed that ALCAR can help improve social behavior and communication in children with autism. 

The study involved 13 boys diagnosed with ASD. The boys were given ALCAR over a 90-day period, and the parents and physicians reported that ALCAR was associated with improvements in the children's social behavior, attention, and expressive language (42).

17. ALCAR Helps with Parkinson’s Disease

Parkinson's disease is a progressive neurodegenerative disorder characterized by motor symptoms like tremors, rigidity, and bradykinesia (slowness of movement), as well as non-motor symptoms such as cognitive impairment and mood disorders.

Some research indicates that Acetyl-L-Carnitine (ALCAR) has neuroprotective effects that could slow the progression of neurodegenerative diseases like Parkinson's. 

One study showed that ALCAR reduced the loss of dopamine-producing neurons in a mouse model of Parkinson's disease. This suggests that ALCAR could have neuroprotective effects that are relevant to Parkinson's disease (43). 

ALCAR also promotes hippocampal neurogenesis in rat models of Parkinson's disease (44). 

18. ALCAR Helps with Multiple Sclerosis

Multiple sclerosis (MS) is a chronic disease that affects the central nervous system, leading to a variety of symptoms that can include fatigue, difficulty walking, numbness or tingling, muscle weakness, and problems with coordination and balance.

Research suggests that Acetyl-L-Carnitine (ALCAR) improves fatigue in individuals with multiple sclerosis.

In one study, MS patients receiving ALCAR reported reduced fatigue severity compared to a placebo group. The researchers suggested that ALCAR can help reduce fatigue in multiple sclerosis patients by enhancing nerve function (45). 

19. ALCAR Improves Gut Health

Research suggests that Acetyl-L-Carnitine (ALCAR) could support gut health, in part by modulating the gut microbiome.

Researchers have found that carnitine protects and supports gut microbial species (46). 

Carnitine also plays an important role in maintaining the high fiber fermentation ability of the microbiota (46). 

Colonic microbiota can use carnitine as a source of carbon, nitrogen, or as an electron acceptor (46).

Furthermore, carnitine is utilized by the intestinal microbiota as a protective solute against different stressors (46). 

20. ALCAR Reduces Migraine Severity 

Research suggests that Acetyl-L-Carnitine (ALCAR) can help reduce the severity and frequency of migraine headaches.

This is likely due to its role in energy production and neuroprotection, as well as its potential to modulate neurotransmitters, all of which can be relevant in the context of migraines.

In one study, researchers gathered 30 patients with migraines without aura. 

Participants were randomly assigned to receive either ALCAR daily or a placebo for 12 weeks.

The study found that those in the ALCAR group had a significant decrease in the severity of their migraines (47-49). 

21. ALCAR Helps with Traumatic Brain Injuries and Concussions 

Acetyl-L-Carnitine (ALCAR) has benefits for those recovering from traumatic brain injuries (TBIs) and concussions. 

This is primarily due to its neuroprotective properties and its role in energy production.

In one study, researchers found that ALCAR improved neurological outcomes following traumatic brain injury (9). 

ALCAR can help to protect neurons and other cells from damage. This can be especially beneficial after a traumatic brain injury, which often causes significant cellular damage.

ALCAR is also known for supporting the function of mitochondria. This can help improve the energy status of the brain after a TBI or concussion and promote recovery.

Sources of ALCAR

ALCAR (Acetyl-L-Carnitine) is naturally produced in our bodies, but it can also be obtained from dietary sources and supplements. 

While ALCAR itself is not directly present in food, its precursor, L-carnitine, can be found in various foods. 

The body can convert some of this L-carnitine into ALCAR. 

Red meat, particularly lamb and beef, is a significant source of L-carnitine. Poultry and fish also contain smaller amounts. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Milk and other dairy products also contain a decent amount of L-carnitine.

Vegetables, fruits, and grains contain only trace amounts of L-carnitine, making it challenging for vegetarians and vegans to get adequate L-carnitine from their diet alone.

The Best ALCAR Supplement and How To Take It

Since Acetyl-L-Carnitine (ALCAR) is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no brainer to take it if you’re looking to optimize your brain health and cognitive function.

In fact, supplementing with ALCAR has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

ALCAR is available in various supplemental forms, including capsules and powder.

Since it has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement. 

You can get Optimal Brain here.

Optimal Brain includes ALCAR, plus several other natural compounds that have been shown to improve brain function.

Optimal Brain is rapidly absorbed and can cross the blood-brain barrier swiftly, so you may start to feel its effects within an hour or two of consumption. 

Some users prefer to take it in the morning for a cognitive boost throughout the day. 

Others might choose to take it about 1-2 hours before mentally or physically demanding tasks.

Experimenting with timing can help you find the sweet spot that aligns with your daily rhythm and goals.

Recommended Dosage For ALCAR

The recommended dosage for Acetyl-L-Carnitine (ALCAR) can vary depending on factors such as age, health condition, and individual needs. 

But a common dose range is between 500 mg to 2,000 mg per day. 

It's usually recommended to start with a lower dose and gradually increase as tolerated. 

It's also often suggested to take ALCAR with meals to reduce the risk of gastrointestinal side effects.

The Optimal Brain supplement includes 500 mg of ALCAR. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with ALCAR. Since they all work better together, you don’t need to take as large of a dose of ALCAR for optimal results.

You can get Optimal Brain here.

As we move forward in our understanding of the human brain and its potential, supplements like ALCAR become powerful tools in our quest for enhanced cognitive function, brain health, and overall wellbeing. 

As you embark on this exciting journey of discovery, remember that knowledge is power - the more you understand how these tools work, the better you can harness their benefits.

 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://pubmed.ncbi.nlm.nih.gov/18065594/ 

(2) https://link.springer.com/article/10.1007/s11481-023-10062-1 

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6991156/ 

(4) https://pubmed.ncbi.nlm.nih.gov/12598816/ 

(5) https://pubmed.ncbi.nlm.nih.gov/18065594/ 

(6) https://pubmed.ncbi.nlm.nih.gov/7813389/ 

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284336/ 

(8) https://pubmed.ncbi.nlm.nih.gov/11854487/ 

(9) https://pubmed.ncbi.nlm.nih.gov/20477950/

(10) https://pubmed.ncbi.nlm.nih.gov/1519288/ 

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

(12) https://pubmed.ncbi.nlm.nih.gov/11854529 

(13) https://pubmed.ncbi.nlm.nih.gov/8137174/ 

(14) https://pubmed.ncbi.nlm.nih.gov/20590847/ 

(15) https://pubmed.ncbi.nlm.nih.gov/12598816/ 

(16) https://pubmed.ncbi.nlm.nih.gov/1655307/ 

(17) https://pubmed.ncbi.nlm.nih.gov/3229322/ 

(18) hhttps://pubmed.ncbi.nlm.nih.gov/8187841/ 

(19) https://pubmed.ncbi.nlm.nih.gov/8137174/ 

(20) https://pubmed.ncbi.nlm.nih.gov/19464271/

(21) https://pubmed.ncbi.nlm.nih.gov/11854529/ 

(22) https://www.sciencedirect.com/science/article/pii/S0753332222007491 

(23) https://pubmed.ncbi.nlm.nih.gov/2099360/ 

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8514700/ 

(25) https://pubmed.ncbi.nlm.nih.gov/30061399/ 

(26) https://pubmed.ncbi.nlm.nih.gov/18286595/ 

(27) https://pubmed.ncbi.nlm.nih.gov/12213433/ 

(28) https://pubmed.ncbi.nlm.nih.gov/1839317/ 

(29) https://pubmed.ncbi.nlm.nih.gov/22549035/

(30) https://www.nature.com/articles/s41386-018-0227-1 

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970538/ 

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4407613/ 

(33) https://www.researchgate.net/publication/23445942_Acetyl-L-Carnitine_in_the_Management_of_Pain_During_Methadone_Withdrawal_Syndrome 

(34) https://pubmed.ncbi.nlm.nih.gov/16647107/ 

(35) https://pubmed.ncbi.nlm.nih.gov/15039515/ 

(36) https://pubmed.ncbi.nlm.nih.gov/8148455/ 

(37) https://pubmed.ncbi.nlm.nih.gov/8544970/

(38) https://pubmed.ncbi.nlm.nih.gov/17543140/ 

(39) https://pubmed.ncbi.nlm.nih.gov/34500063/

(40) https://pubmed.ncbi.nlm.nih.gov/8181206/ 

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(42) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6930613/ 

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(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8707228/ 

(49) https://journals.sagepub.com/doi/10.1177/0333102418821661 

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24 Proven Strategies to Boost Your Heart Rate Variability (HRV)

Heart rate variability (HRV) may not be a term you hear every day.

But it plays a critical role in your overall brain function and mental health.

HRV is an effective measure of the heart's ability to adapt to stressful circumstances and conditions.

This includes physical stressors like exercise, but also emotional stressors such as anxiety.

And although it might sound technical, understanding and increasing your HRV can be an achievable goal with a myriad of health benefits.

This article aims to demystify the concept of heart rate variability, illuminating its importance for maintaining and improving your brain function and mental health.

I’ll delve into the science behind HRV, explore its numerous benefits, and most importantly, provide you with 24 evidence-based strategies to increase your own HRV.

The rhythm of your heart tells a deeper story than just the beats per minute.

It's a tale of how well we're tuned to the world around us and within us.

So, let's dive in and discover how you can take control of your health by understanding and boosting your heart rate variability.

Understanding Heart Rate Variability (HRV): The Science Behind It, How To Measure It, and What Influences It

To optimize your brain function and mental health, it's essential to understand heart rate variability (HRV) and the role it plays in your body.

At its core, heart rate variability is the variation in the time intervals between heartbeats.

Contrary to popular belief, a perfectly regular, metronome-like heartbeat is not necessarily an indicator of good health.

In fact, a healthy heart tends to have a certain degree of variability between beats, showcasing its ability to respond and adapt to different situations and stressors (51).

This variability is controlled by your autonomic nervous system (ANS).

Your ANS consists of two branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest).

The interplay between these two branches regulates your HRV.

HRV is typically measured using a heart rate monitor or a device that records an electrocardiogram (ECG). The device monitors the time between each heartbeat, also known as the R-R interval or inter-beat interval (IBI). This then allows for the calculation of HRV.

The data can be analyzed in the time domain, frequency domain, or using non-linear methods. Each offers unique insights into your cardiovascular health and fitness.

Many wearable fitness trackers available today can measure HRV, providing us with an easily accessible method to monitor your heart health.

HRV is influenced by numerous factors.

For example, age tends to lower HRV. Younger individuals generally have a higher HRV than older ones (50).

Fitness levels also have a significant impact. As you’ll learn below, regular exercise can improve your HRV over time.

Moreover, HRV can be affected by acute stressors like anxiety or illness. It can also be affected by lifestyle factors such as sleep quality, nutrition, hydration, and the use of caffeine or alcohol.

Understanding HRV is the first step towards actively managing it. With the right knowledge and tools, you can influence your HRV and improve your overall brain function and mental health.

As we move forward, we'll explore the benefits of high HRV, and then how you can implement practical strategies to enhance it.

What Are The Benefits of High Heart Rate Variability (HRV)? How Does It Affect Your Brain Function and Mental Health?

Now that we've established an understanding of HRV and its mechanisms, let's delve into why a high HRV is advantageous and what it signals about your health.

Your heart is not just a pump. It's intricately connected to your brain and emotions. 

Stress, anxiety, and depression can significantly impact your HRV, usually leading to a reduction in HRV scores. 

High HRV, on the other hand, is typically associated with better emotional well-being and resilience. It signals an efficient balance between the sympathetic and parasympathetic branches of the autonomic nervous system, indicating effective stress management and emotional regulation.

Here are some benefits of increasing HRV:

Improved Stress Response: High HRV is typically a sign of a healthy balance between the sympathetic and parasympathetic branches of the ANS. This can lead to improved resilience and adaptability to stress (52). 

Cardiovascular Health: High HRV has been linked to better cardiovascular health. It may decrease the risk of heart disease and lower the risk of sudden cardiac death (53). 

Better Mental Health: Higher HRV has been associated with better emotional regulation and lower levels of anxiety and depression (54). 

Improved Cognitive Function and Mental Clarity: Some studies suggest a correlation between higher HRV and improved cognitive function, including attention and memory. High HRV is also often associated with a state of calm alertness that can enhance mental clarity (55-56). 

Digestive Health: Increased HRV often signifies a dominant parasympathetic nervous system - the "rest and digest" state - which can support better digestion and absorption of nutrients (57). 

Sleep Quality: HRV is closely linked with the sleep cycle. High HRV, particularly at night, is associated with deeper, more restorative sleep (58). 

Conditions and Symptoms Associated with Low Heart Rate Variability (HRV)

Numerous studies have found that low HRV can be a predictor for an array of health problems, notably heart-related conditions.

Thus, monitoring your HRV could provide an early warning sign, helping to prompt lifestyle modifications or various interventions.

Some health conditions linked to low HRV include:

Cardiovascular Diseases: Lower HRV has been associated with an increased risk of cardiovascular diseases, including heart attacks, heart failure, and stroke. This is likely due to reduced resilience and adaptability of the cardiovascular system (59). 

Chronic Stress and Anxiety Disorders: Chronic stress and anxiety disorders can cause an imbalance in the autonomic nervous system, often reflected in lower HRV (60).

Depression: Low HRV has also been linked to depression. It's thought that reduced parasympathetic activity and increased sympathetic activity can contribute to the pathophysiology of depression (61).

Chronic Fatigue Syndrome: This condition is associated with significantly lower HRV, reflecting reduced autonomic adaptability (62). 

Fibromyalgia: Lower HRV has been observed in patients with fibromyalgia, indicating dysregulated autonomic function (63). 

Sleep Disorders: Conditions such as sleep apnea and insomnia have been associated with reduced HRV, likely due to disturbed sleep patterns and subsequent impact on the autonomic nervous system (64). 

Post-Traumatic Stress Disorder (PTSD): Lower HRV has been found in individuals with PTSD, indicating increased sympathetic activity and reduced parasympathetic activity (65). 

Alzheimer's Disease: Some studies have found lower HRV in patients with Alzheimer's disease compared to healthy individuals, which may reflect the impact of neurodegeneration on autonomic function (66). 

Alcohol and Drug Dependency: Chronic alcohol and drug use can lead to a decrease in HRV, reflecting dysregulation of the autonomic nervous system (67). 

Parkinson's Disease: Reduced HRV is commonly seen in Parkinson's Disease, and this could reflect the neurodegenerative aspect of the disease affecting the autonomic nervous system (68). 

We’ll now move on to explore practical and effective strategies that can help boost your HRV, enhancing your ability to live a healthy and optimal life. 

My Top 10 Favourite Ways to Boost Heart Rate Variability (HRV)

1. Exercise

Regular physical exercise is one of the most effective ways to increase your HRV.

In a review article, researchers concluded that exercise, especially regular aerobic exercise, can lead to improvements in HRV (32).

In another study, endurance-trained athletes showed higher HRV compared to untrained controls, supporting the concept that regular endurance training enhances HRV (33). 

While exercise is beneficial for HRV, it's important to find a balance. 

Overtraining without proper recovery can strain your body and decrease your HRV. 

Incorporating a mix of moderate, high-intensity, and low-intensity exercises throughout the week can provide the best outcomes.

And remember to include rest days in your routine. They're crucial for recovery and allow your body to adapt and improve its fitness levels, which subsequently positively influences your HRV.

Exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health. 

My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

Exercise also increases endorphins, nerve-growth factor, orexin, GABA, GDNF, and reduces inflammation in the brain.

2. Deep Sleep

The quality and quantity of sleep you get each night can significantly influence your heart rate variability. 

During sleep, especially deep sleep, the parasympathetic nervous system dominates. This rest-and-digest phase is crucial for recovery and rejuvenation, leading to an increase in HRV (6-7). 

In contrast, sleep deprivation or poor-quality sleep may disrupt this balance, causing a decrease in HRV (5). 

A higher HRV during nighttime is generally a good sign, indicating effective recovery and rest. 

Using HRV tracking overnight can give valuable insights into your sleep quality and overall recovery status.

Overall, improving your sleep can significantly impact your HRV and overall health. 

But remember, consistency is key. 

Good sleep isn't a luxury; it's a necessity for optimal brain function and mental health.

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

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

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

3. Stress Reduction 

Your body's response to stress can significantly influence your heart rate variability. 

Chronic stress triggers the sympathetic nervous system, which is the 'fight or flight' response. 

Constant activation of this stress response can result in a lower HRV and reduced autonomic flexibility (1-2). 

Conversely, effectively managing stress can increase HRV and restore a healthy balance between the sympathetic and parasympathetic nervous systems (3-4). 

The techniques to manage stress can vary widely. But many have been shown to have a positive impact on HRV, including meditation, yoga, tai chi, deep breathing, biofeedback, counseling and therapy. 

Remember, it's important to choose stress management techniques that suit your lifestyle and preferences. Regular practice is key.

By prioritizing stress reduction, you're not only improving your heart rate variability. You’re also enhancing your overall quality of life.

4. Meditation

Meditation is one of my favorite daily activities and treatments to maintain optimal brain function and mental health.

It can help quiet your mind, reduce stress, and have a profound impact on heart rate variability. 

The practice fosters a state of relaxation and present moment awareness, leading to the activation of the parasympathetic nervous system, which is the “rest and digest” response. 

This shift towards parasympathetic dominance can increase HRV, indicating a more relaxed and balanced state.

Numerous scientific studies have shown that regular meditation can increase HRV. 

In one study, researchers found that individuals who practice meditation have higher HRV, indicating increased parasympathetic activity (34). 

In another study, researchers found that regular meditation practice can lead to improvements in HRV (35). 

Meditation comes in many forms, including mindfulness meditation, loving-kindness meditation, guided imagery, and body scan practices. 

Experiment with different forms to find one that resonates with you.

You should aim for at least 10-20 minutes of meditation per day.

If you're new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.

Consistency is key in meditation. Make it a part of your daily routine, whether it's first thing in the morning, during your lunch break, or before bedtime.

There are also many apps available that offer guided meditations. These can be particularly helpful for beginners.

I personally use and recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable. 

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

Remember, like any other skill, meditation takes practice and patience. Don't be discouraged if you don't see immediate changes in your HRV. Over time, with consistent practice, you're likely to notice improvements.

5. Deep Breathing

Deep, slow breathing is another potent tool for combating stress and increasing heart rate variability (HRV).

It can stimulate the vagus nerve, a key component of the parasympathetic nervous system, and promote a relaxation response.

This response enhances parasympathetic activity and decreases sympathetic activity, promoting a healthier balance between the two. 

As a result, deep breathing can lead to higher HRV, reflecting enhanced autonomic flexibility.

Researchers have examined the physiological effects of slow breathing, and they’ve concluded that slow breathing can increase HRV, among other benefits (37). 

And in one study, researchers found that “resonant frequency breathing”, which involves slow and deep breathing, increases HRV (36). 

As with other practices for enhancing HRV, consistency with deep breathing exercises is key. 

Try to set aside time each day for these exercises. Perhaps in the morning when you wake up, during a break in the day, or before you go to sleep.

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

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

6. Probiotics

Probiotics are beneficial bacteria that can positively alter the gut microbiome.

Research indicates that the gut microbiome plays a critical role in many facets of human health, including mood regulation and inflammation.

The idea of a "gut-heart" axis where the gut microbiome can impact heart health is also gaining recognition in the scientific community.

In relation to heart rate variability (HRV), there's emerging evidence that suggests probiotics have a role to play.

In one study, researchers found that probiotics increased HRV and maintained autonomic balance under stress (44). 

The probiotic supplement used in the study included Lactobacillus rhamnosus.

Lactobacillus rhamnosus was shown to reduce stress-induced decreases in HRV (44). 

Lactobacillus rhamnosus is included in  the Optimal Biotics supplement.

Probiotics are also known to reduce inflammation in the body, and chronic inflammation has been linked to various mental health issues, including depression and anxiety.

Probiotics are most commonly found in fermented foods like yogurt, kefir, and sauerkraut

But they can also be consumed through supplements, such as Optimal Biotics.

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

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

7. Sunlight and Vitamin D

The simple act of spending time in natural sunlight can positively affect your heart rate variability.

Sunlight exposure influences your circadian rhythm, which is the internal biological clock that regulates various functions in your body, including heart activity and brain activity. 

By helping to sync your natural rhythms, sunlight can contribute to improved sleep and more balanced autonomic function, which in turn, can enhance HRV.

I personally get sunlight every single day during the spring and summer months. 

It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm.

Furthermore, sunlight exposure plays a crucial role in the body's production of vitamin D. 

Emerging research suggests that vitamin D may have a positive effect on HRV, possibly due to its role in reducing inflammation and its influence on the autonomic nervous system (17-19). 

Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.

But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.

If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your HRV and support your mental health. You should especially do this if you’re deficient. 

I take some Vitamin D3 in supplement form, depending on my levels. 

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

Keep in mind that sunlight exposure is definitely better than supplements, though.

Lastly, consider the role of indoor lighting in your daily rhythms. 

Exposure to bright light in the evening, especially blue light from screens, can interfere with your circadian rhythms and impact HRV. 

Aim to reduce bright light exposure in the evening and consider using a light therapy box in the morning if you can't get outside.

From syncing your circadian rhythms to boosting mood, it's clear: the sun plays a crucial role in optimizing your brain function, mental health and HRV.

8. Gratitude

Gratitude, or the act of acknowledging and appreciating the good things in your life, can have a profound impact on heart rate variability. 

Expressing gratitude has been linked with lower stress levels and improved mood, both of which can promote a healthier balance in the autonomic nervous system and lead to increased HRV.

Several research studies have demonstrated the positive effects of gratitude on HRV. 

It is believed that the positive emotions associated with gratitude can stimulate the parasympathetic nervous system (the 'rest and digest' response), leading to enhanced HRV.

In one study, researchers explored the effects of gratitude on HRV and depression. 

The results suggested that the practice of gratitude increased HRV and improved emotional regulation (39). 

So how can you incorporate gratitude into your daily routine?

Make it a daily habit to write down things you're grateful for. 

I personally write down five things that I’m grateful for every day. I try my best to do this every day, although I do miss some days. 

They don't have to be big things either. Anything will do. Even small daily positives can make a big difference. It could be as simple as being grateful for the apple that you ate today.

If you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful.

Another idea is to regularly tell your friends, family, and even colleagues what you appreciate about them. This not only enhances your own gratitude but can also improve your relationships.

Practicing gratitude can also be enhanced with mindfulness - being present in the moment. By focusing on the here and now, you can more deeply appreciate and acknowledge the positives in your life.

9. Massage

Massage therapy has been studied for its effects on various aspects of health, including heart rate variability (HRV).

The physiological relaxation response triggered by massage can enhance parasympathetic activity, which in turn positively affects HRV.

In one study, researchers found that massage increased HRV by decreasing heart rate and activating the vagal activity (45). 

Massage therapy also leads to decreased levels of cortisol, and increased levels of dopamine and endorphins. 

This is one reason why I regularly get a massage from a massage therapist.

10. Magnesium

Magnesium is a mineral that plays a vital role in numerous physiological processes, including cardiovascular function and brain function.

It plays a role in modulating the autonomic nervous system, which controls HRV. 

It also helps balance the activity of the sympathetic and parasympathetic branches of the autonomic system, promoting a more favorable HRV pattern.

In one study, researchers found that magnesium supplementation led to improvements in HRV parameters, indicating increased parasympathetic activity and improved autonomic balance (69). 

In another study, researchers found an increase in HRV after magnesium administration (70). 

Other studies have shown that daily supplementation with magnesium clearly increases HRV parameters, vagus activity, and parasympathetic activity (71-72). 

As a result, researchers have concluded that people with mental and physical stress can benefit from a daily intake of magnesium because it can help reduce restlessness, irritability, lack of concentration, sleep disorder and depression (71). 

There are a number of things you can do to make sure you’re getting enough magnesium, so that you maintain adequate magnesium levels and support your HRV. 

First, make sure you’re eating 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.

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is often a good idea for most people, as many people are deficient.

Magnesium is included in this supplement.

14 Other Effective Ways to Boost Heart Rate Variability (HRV)

11. Nature

Spending time in nature, often referred to as 'forest bathing' or 'nature therapy', can have a significant positive effect on heart rate variability. 

Being in natural environments can induce a state of relaxation and decrease stress, leading to an increase in parasympathetic activity ('rest and digest') and thus enhancing HRV.

Research shows that immersion in natural environments can lower heart rate, decrease blood pressure, reduce stress hormone levels, and increase HRV (20-21). 

This may be attributed to a combination of factors including the calming visual stimuli, the sounds of nature, cleaner air, and the phytoncides (airborne chemicals emitted by plants) that have been suggested to have health benefits.

So, whenever possible, try to incorporate walks in nature into your routine. Whether it's a city park, a beach, or a forest trail, find a green space that you can visit regularly.

Then, practice mindfulness while in nature. Pay attention to the sounds, smells, and sights around you. This can enhance the stress-relieving effects of your natural surroundings.

Take it a step further and take your workout outdoors. Exercise can enhance the beneficial effects of nature on HRV.

If access to outdoor green spaces is limited, bringing nature indoors can also be beneficial. Indoor plants, natural light, and even listening to natural sounds can help recreate some of the beneficial effects of being outdoors.

From the calming sounds of a forest stream to the sight of a beautiful sunset, the natural world provides a perfect backdrop for optimal brain function and mental health

12. Maintain Your Circadian Rhythm

The circadian rhythm, also known as your body's internal clock, plays a crucial role in numerous biological processes, including sleep-wake cycles, hormone release, and body temperature. 

Heart rate variability, too, is influenced by this rhythm. 

Studies have found that HRV shows a daily pattern, usually highest during nighttime sleep and lowest in the morning (25). 

Disruptions to the circadian rhythm, such as shift work or jet lag, can negatively affect HRV (26-27). 

Moreover, conditions such as insomnia and sleep apnea, which disturb sleep patterns and thus the circadian rhythm, have also been linked with lower HRV (28-29). 

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

13. Stay Hydrated 

Staying well-hydrated is essential for overall health, including HRV. 

Water plays a pivotal role in maintaining blood volume and allowing efficient circulation, both of which impact heart function. 

Dehydration can lead to increased heart rate and decreased HRV because the heart has to work harder to pump blood throughout the body (8). 

On the other hand, being adequately hydrated reduces the strain on the heart, thus improving HRV (9). 

Hydration status can also influence the balance between the sympathetic and parasympathetic nervous system, further impacting HRV (10). 

So don't wait until you're thirsty to drink water. Make it a habit to sip on water throughout the day.

Pay attention to signs of dehydration, which can include dry mouth, fatigue, and darker urine.

Athletes or people who exercise regularly may need more fluids to replace the water lost through perspiration.

And hydration doesn't come from water alone. Many fruits and vegetables, such as watermelon, cucumbers, and oranges, have high water content.

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

Proper hydration is an easily overlooked but important factor in managing HRV and overall brain function. 

So, raise a glass (of water) to your heart and brain, and keep it filled throughout the day.

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

14. Limit Alcohol

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

So not surprisingly, alcohol intake can also have a detrimental effect on heart rate variability. 

Alcohol can trigger the sympathetic nervous system, leading to an increase in heart rate and a reduction in HRV (11-12). 

Furthermore, chronic heavy drinking can lead to long-term alterations in the autonomic nervous system and significantly lower HRV (13-14). 

Alcohol can also interfere with the quality of your sleep, particularly the deep REM sleep, leading to a decrease in HRV (15). 

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. It’s just not worth it. 

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

15. Limit Caffeine

Caffeine is a stimulant found in coffee, tea, and many other beverages.

It can have a direct impact on heart rate variability. 

As a central nervous system stimulant, caffeine can trigger the sympathetic 'fight or flight' response.

This increases heart rate and reduces HRV, particularly in the hours following consumption (16). 

Coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

However, it can also disrupt sleep and make people anxious. I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.

But if you’re struggling with chronic stress and trying to optimize your HRV, I wouldn’t recommend high doses of caffeine.

My recommendation is to limit your caffeine intake, having caffeine-free days, and/or stopping caffeine consumption several hours before bedtime to prevent potential sleep disruptions, which could also negatively impact HRV.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

Concentrated coffee fruit extract doesn’t contain caffeine, but it does contain several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. Coffee fruit concentrate can be found in the Optimal Brain supplement.

16. Cold Exposure

Cold exposure is brief exposure to cold water or air, such as cold showers or ice baths.

The beefits of regular cold exposure have been observed in several studies, showing improved autonomic function, reduced inflammation, and enhanced mood, among other outcomes.

But cold exposure has an interesting effect on heart rate variability. 

Initially, sudden exposure to cold temperatures can stimulate the sympathetic 'fight or flight' system, leading to a temporary decrease in HRV as the body responds to the perceived stress. 

However, with repeated exposure and adaptation, the body can learn to regulate this response more effectively, leading to an increase in HRV over time (38). 

So it can boost your resilience and increase your HRV in the long run.

If you’re interested in practicing cold exposure, you can try taking cold showers or spending time in a cool environment. 

However, it's important to approach cold exposure gradually and with caution.

Make sure you do so safely and within your comfort limits.

I personally take a cold shower every day.

During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don’t have to be that extreme though.

You can start by finishing your next shower with one minute of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot. 

It can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want.

Find what works best for you and do it regularly.

Overall, cold exposure is a chilly, but rewarding, journey to enhanced brain function and mental health.

17. Heat Therapy

Similar to cold exposure, heat therapy (like sauna use or hot baths) can stimulate the autonomic nervous system and improve HRV.

The heat exposure during therapy can cause dilation of blood vessels and stimulate sweat production, which in turn can affect the cardiovascular system and HRV.

In one study, researchers found that repeated sauna treatment improved cardiac function and HRV in the study’s participants (46). 

Another study showed that whole-body heat stress could increase parasympathetic activity and HRV (47). 

If you decide to 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 article to learn more about saunas and the 13 ways they can improve your brain function and mental health.

18. Leafy Greens 

Adding more leafy green vegetables to your diet can be another effective strategy for improving HRV.

These veggies are rich in dietary nitrates, which are converted into nitric oxide in the body - a molecule that helps to dilate blood vessels, lower blood pressure, and improve blood flow. 

Improved cardiovascular health can, in turn, lead to enhanced HRV.

In one study, researchers found that intake of green leafy vegetables was positively associated with HRV measures and beneficial changes in heart rate variability (22). 

Some leafy green vegetables include spinach, kale, swiss chard, arugula, lettuce, collard greens, mustard greens, bok choy, and watercress.

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

19. Yoga

Yoga is an ancient mind-body practice that can significantly benefit heart rate variability.

It combines physical postures, breathing exercises, and meditation, all of which can reduce stress and enhance HRV.

Yoga's positive impact on the autonomic nervous system is a key factor in its ability to enhance HRV. 

Various yoga practices can help balance the two branches of this system: the sympathetic 'fight or flight' response and the parasympathetic 'rest and digest' response. 

By promoting relaxation and mindfulness, yoga can increase parasympathetic activity, leading to improved HRV (23). 

In a comprehensive literature review, researchers explored the connection between yoga and heart rate variability. 

They concluded that yoga positively affects HRV and enhances cardiac autonomic balance (40). 

In another study, researchers found that an integrated yoga program can be a useful stress-reducing intervention during pregnancy, and it significantly increased HRV in the participants (41). 

So, you could consider joining a local yoga class or find online yoga classes that suit your level. The guidance of a professional can help you ensure proper form and avoid injury.

Consistency is key. Even if it's just 15-20 minutes, regular practice can result in significant benefits.

Try different types of yoga to keep things interesting and to benefit from different postures and practices. This could include Hatha, Vinyasa, Yin, or Restorative yoga.

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

20. Tai Chi

Tai Chi, often described as "meditation in motion," combines slow, deliberate movements, meditation, and deep breathing. 

The gentle nature of Tai Chi makes it accessible for individuals of all fitness levels and ages, adding to its popularity as a wellness activity.

The practice is known for its ability to reduce stress and anxiety, which can positively influence heart rate variability.

Just like yoga, Tai Chi can have a balancing effect on the autonomic nervous system. 

By fostering a state of relaxation and calm, Tai Chi promotes the activity of the parasympathetic nervous system, enhancing the 'rest and digest' response and thus increasing HRV.

In one study, researchers found that regular practice of Tai Chi Chuan enhanced the modulation of the autonomic nervous system and increased HRV in elderly people (24). 

In another study, researchers suggested that Tai Chi was more effective than brisk walking at improving HRV and other cardiovascular risk factors in adults with hypertension (42). 

Look for local Tai Chi classes in your area or consider online courses. Learning from an instructor can help ensure you are doing the movements correctly and safely. 

Consistency is key in Tai Chi, just like with yoga or any other exercise routine. Regular, continuous practice can yield more noticeable benefits.

Tai Chi is not about perfection but about the process. Be patient with yourself as you learn the movements and techniques.

Whether you're a seasoned fitness enthusiast or just starting your wellness journey, Tai Chi can offer a serene path towards better brain function, mental health and HRV. 

21. Weighted Blankets

Weighted blankets have grown in popularity for their abilify to promote better sleep and reduce anxiety. 

By promoting a sense of calm and improving sleep quality, weighted blankets can contribute to a better balance in the autonomic nervous system.

More specifically, they can enhance the activity of the parasympathetic nervous system and increase heart rate variability.

In one study, researchers found that those who wore weighted blankets had higher HRV scores than those who didn’t (43). 

When you’re looking for a blanket, the blanket's weight should be about 10% of your body weight, give or take a few pounds, depending on personal preference.

It may take a few nights to get used to the weight. Allow some time to adjust.

22. Intermittent Fasting

Intermittent fasting is a pattern of eating that alternates between periods of eating and fasting.

It has gained attention for its health benefits, including weight loss, improved metabolic health, and longevity. 

Some research suggests that intermittent fasting can also positively influence heart rate variability.

Fasting can stimulate a response known as the “fasting and feeding rhythm” which can influence the balance of the autonomic nervous system.

During the fasting state, the body enters a phase of repair and recovery, which can enhance parasympathetic activity and lead to an increase in HRV (30).

I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day. 

The best way to start fasting is 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.

23. Ketogenic Dieting

The ketogenic diet, or "keto" for short, is a low-carb, high-fat 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.

It has been associated with various health benefits, including weight loss and improved cognitive function.

A ketogenic diet can influence the balance of the autonomic nervous system and affect HRV. 

Some research suggests that a ketogenic diet can enhance parasympathetic activity and improve HRV, particularly in the context of improved metabolic health (31). 

A well-formulated ketogenic diet should include a variety of whole, nutrient-dense foods like lean meats, fish, low-carb vegetables, nuts and seeds, and healthy fats.

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

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

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

24. Omega-3 Fatty Acids

Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known for their beneficial effects on brain function and cardiovascular health. 

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Several studies also suggest that they can influence heart rate variability (HRV). 

In one study, researchers found that participants that took omega-3 fatty acid supplements had increased HRV compared to participants who did not take them (48). 

In another study, researchers found that omega-3 fatty acid supplementation improved HRV in patients with coronary artery disease.

The researchers suggested that this effect might be due to omega-3's anti-inflammatory properties (49). 

Omega-3 fatty acids are considered “essential fatty acids”, meaning your body cannot create them and you have to get them from food or supplements.

Omega-3 fatty acids can be found in fatty fish, walnuts, flaxseeds, and chia seeds.

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

They’re also found in fish oil supplements, and making sure you get more omega-3 fatty acids is definitely one of the most important actions you can take to support your brain and nervous system.

Frequently Asked Questions About Heart Rate Variability

Despite being a pivotal health marker, HRV is often misunderstood. 

In this final section, we address some frequently asked questions and common misconceptions about heart rate variability.

1. Is a higher HRV always better?

Generally, a higher HRV is considered a sign of good health, as it indicates that your body can efficiently manage stress and recover. 

However, context is important. 

Extremely high HRV levels can sometimes indicate health issues or an abnormal heart rhythm.

So it's essential to consult a healthcare professional if you notice significant changes in your HRV.

2. Does a lower HRV mean I'm unhealthy? 

Not necessarily. 

While a lower HRV can be associated with stress, poor physical fitness, and certain health conditions, HRV is only one piece of the health puzzle. Factors like age, genetics, lifestyle, and current health status can influence HRV. 

It's also normal for HRV to fluctuate day-to-day based on your activities and stress levels.

3. Can I improve my HRV? 

Yes, you absolutely can! 

By following and implementing the lifestyle modifications and advice listed above, you can positively influence your HRV over time. 

Remember, it's not about quick fixes but sustained healthy habits.

4. How often should I check my HRV?

The frequency of HRV monitoring can depend on your health goals. 

If you're using HRV to track changes related to specific lifestyle modifications, it might be beneficial to measure it daily, ideally at the same time each day. 

However, occasional measurements can also provide valuable insights into your health.

5. Can I use a regular fitness tracker to measure HRV?

Yes, many modern fitness trackers and smartwatches come equipped with HRV measuring capabilities. But keep in mind that their accuracy can vary. Devices that use ECG-based measurements are generally more accurate.

6. Can my mental stress affect my HRV? 

Absolutely! 

Mental and emotional stress can trigger your sympathetic nervous system (your 'fight or flight' response), which can lead to a decrease in HRV.

On the flip side, activities that promote relaxation and activate your parasympathetic nervous system (your 'rest and digest' response) can help increase HRV. 

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

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Live Optimally, 

Jordan Fallis 

Connect with me

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