The Very Best Adaptogenic Herb for Depression and Fatigue

February 4, 2024 Jordan Fallis

This herb increased your resilience to physical and mental stress. It can calm you down, or increase your energy, depending on the needs of your body. In other words, it helps the body normalize itself and reach a state of physical and mental balance

5 Ways to Increase Your Good Gut Bacteria For A Healthier Brain

February 4, 2024 Jordan Fallis

Picture of Hippocrates with his quote “All Disease Begins in the Gut!”

My brain totally broke in 2010 and I felt like I had developed ADHD, depression, and dementia all at once. By scouring the literature, interviewing and consulting with doctors and researchers, and experimenting with my own body and mind, I finally came to understand that it wasn’t just one thing that had caused my brain and body to break, but the accumulation of many things.

One of my main problems: I had an imbalance of healthy and unhealthy bacteria in my digestive system.

There are approximately 100 trillion microorganisms and 500 known bacterial species living in our guts. That means there is 10 times more bacteria cells in our bodies than human cells and over 90% of our cells are non-human. Simply put, we are more bacterial than we are human (1, 2).

Gut bacteria affect our nervous, hormonal and immune systems and play a key role in countless bodily functions, including the digestion of food and production of vitamins. So not surprisingly, the makeup of these bacteria in our system can affect how we feel physically and mentally.

But our modern lifestyle isn’t good for our gut bacteria. Stress, bad diet and medications can reduce probiotic (good) bacteria and increase bad bacteria in our digestive tract. A lot of people today have out-of-balance and dysregulated gut bacteria. So if we want to regain optimal brain health, it’s critical to restore and support the “good germs” in our gut.

In this post, I’ll show you how to increase your good bacteria and reduce your bad bacteria like I did, so that you’ll improve the health of your brain and experience more mental resilience.

Image of the gut and the brain - Can this influence this?

What the Cutting-Edge Research Says: You Need Healthy Gut Bacteria to Have a Healthy Brain

Impressive new research shows that there is a connection between our brain and our digestive tract, and that the bacteria in our gut can have a profound influence on our behaviour, thoughts and mood.

There’s evidence that healthy gut bacteria produce and regulate the amount of neurotransmitters in the brain (such as serotonin, dopamine and GABA), which can affect mood, pain and cognition (50-52).

Dr. Stephen Collins, a gastroenterology researcher at McMaster University, has done a lot of research in the field and discovered that unhealthy gut bacteria play a key role in causing abnormal behaviour (including anxiety and depression), while certain strains of good bacteria can reduce stress hormones and anxious behavior.

In one study, Collins took the gut bacteria of mice that were prone to anxious behaviour and transplanted it into calm mice. After the transplant, the calm mice started acting nervously. He has also seen the same results with humans (28 – 35).

“It’s increasingly clear that our gut bacteria, or microbiota, can communicate with the human brain.”

— Dr. Kathy Magnusson, PhD, Oregan State University

Studies by Dr. John Cryan, a neuropharmacologist and microbiome expert at the University College Cork, shows that gut bacteria can alter brain chemistry.

He found that after eliminating their good bacteria, mice act in ways that mimic human anxiety, depression and autism. And in one of his studies, two strains of bacteria were more effective than an antidepressant at treating anxiety and depression (36 – 42).

Lastly, research has found that mice with autistic-like behaviour have much lower levels of a common type of bacteria called “Bacteroides Fragilis” than normal mice. They were stressed, antisocial, and had the same digestive problems often found in autism. And when they were fed “Bacteroides Fragilis”, there was a reversal in their autistic symptoms. They became less anxious, communicated more effectively, and showed less repetitive behavior (43, 44).

This is just the tip of the iceberg. A growing number of scientists and practitioners around the world are researching and speaking out about this, explaining that the gut-brain connection can be hacked to treat psychiatric disorders.

So without further ado, here are five powerful ways to nurture your good bacteria and eliminate the bad bacteria in your gut. By following these steps, you’ll feel stronger both mentally and physically.

1. Take A High-Quality Probiotic

Simply increasing the amount of beneficial bacteria in your gut through probiotic supplementation might be one of the most powerful things you can do for your brain and mental health.

Probiotic supplements add good germs to your digestive system, and providing your body with a diverse array of friendly bacteria can significantly reduce your susceptibility to the negative effects of stress. Researchers have found that mice are less anxious when they are fed probiotics, and numerous studies have shown that humans experience less stress, anxiety, rumination, hostility, depression and aggression when supplementing with probiotics (3, 4, 5, 6, 7, 8, 9, 10).

Researchers are starting to uncover how probiotics work to support the brain. One study showed that probiotics can help you naturally produce more GABA, a relaxing amino acid and neurotransmitter. Amazingly, this same study showed that probiotics not only help your body produce more GABA, but they enhance the sensitivity of the GABA receptors in your brain, making you more susceptible to calming effects of your natural GABA production (8, 53). On the other hand, if you go to the doctor for anxiety, you’ll likely receive anti-anxiety medication, which works by activating GABA receptors in the brain.

Other species of probiotics have demonstrated an ability to reduce stress hormones and increase tryptophan, serotonin and omega-3 fatty acids in the brain, all of which play a role in proper mood and cognition (54, 55). So it’s critical to keep your insides flourishing with a healthy colony of good bacteria.

“These bacteria could eventually be used the way we now use Prozac or Valium. I think these microbes will have a real effect on how we treat these disorders. This is a whole new way to modulate brain function.”

— Dr. John F. Cryan, PhD, University College Cork

I’ve tried a number of different probiotics over the years. Some have helped me somewhat, while others haven’t helped me at all and even made me feel worse.

I’ve now created my own probiotic supplement, called Optimal Biotics.

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

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

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

2. Avoid antibiotics (unless absolutely necessary)

Seven years ago, I went to the doctor because my asthma was getting significantly worse. A lot of inflammation and phlegm was building up in my lungs. It felt like I was breathing through a straw all of the time.

The doctor incorrectly assumed I had a bacterial infection (I actually had gluten and dairy allergies), so he gave me a course of antibiotics. And then another course. And then another. They did anything.

Broad-spectrum antibiotics don’t differentiate between good and bad bacteria. These drugs not only kill bad bacteria, but they destroy good bacteria too. By the time I was done all three courses of antibiotics, a lot of the good bacteria in my gut was completely wiped out. And not only did my asthma get worse (and my body less able to handle the gluten and dairy I was eating), but my mental health deteriorated as well.

Moral of the story: Antibiotics can save lives, but they can also destroy your health if they aren’t completely necessary. Yet many conventional doctors hand them out like candy on Halloween.

“In most cases, those who suffer from mental health disorders like depression and schizophrenia, and from developmental disorders like autism, something has harmed the beneficial bacteria in their gut, sometimes before birth and sometimes later on in life.”

— Dr. Natasha Campbell-McBride, MD, Author of the Gut and Psychology Syndrome Diet

Studies show that antibiotic use can lead to profound changes and rapid loss of diversity in the composition of the gut bacteria and this can lead to other chronic health complications. American children are typically prescribed one course of antibiotics every year, and excessive and inappropriate use can cause serious long-term consequences without probiotic intervention. For example, antibiotics used to treat acne are associated with the development of inflammatory bowel disease (12, 13, 16, 17).

An article published in Nature highlights the negative long-term consequences of antibiotic over-prescription. It points out that antibiotics cause significant and possibly permanent changes in gut bacteria, and infants delivered via caesarean section and/or by a mother given antibiotics during pregnancy significantly will have an insufficient level of good bacteria (14, 15).

I don’t want to suggest that antibiotics are absolutely terrible and we should always avoid them. But they are excessively and inappropriately prescribed and their benefits come at a cost. You should be aware of this so you can make an informed choice. If you do decide to take antibiotics, make sure you take probiotics afterwards.

3. Feed the good guys with prebiotics and resistant starch

The existing probiotics in our gut need to be nourished and supported, and this can be done by eating or supplementing with prebiotics.

Prebiotics are substances that humans can't digest, so they pass through our gastrointestinal tract and promote the growth of many different strains of good bacteria in our lower bowel. They are essentially food for the good bacteria in our intestines.

Dr. Phil Burnet, a neurobiologist at Oxford University, published a paper in 2015 showing that people who ingested prebiotics have lower levels of cortisol, a key stress hormone, and focused more on positive feedback and less on negative stimuli. He said the results were very similar to when people take anti-depressants and anti-anxiety medication, but without the side effects.

Other research by Burnet shows that prebiotics support overall brain health in humans and foster the growth of probiotics in mice, which leads to increased levels of several neurotransmitters that reduced anxiety-like behaviour (19, 20, 21, 22).

Prebiotic-rich foods include sweet potatoes, carrots, onions, asparagus and squash. These foods are included in my free grocery shopping guide for optimal brain health and you should be eating them regularly. If you feed the good bacteria, you will feel healthier physically and mentally.

Resistant starch is one of the most potent ways to boost your prebiotic intake, and it’s been shown to help prevent and manage chronic disease (18).

A convenient way to incorporate more resistant starch into your diet is by using Unmodified Potato Starch. I’ve tried and recommend it. It's one of the easiest and cheapest ways to incorporate more resistant starch into your diet. It is bland so you can simply add it to beverages, smoothies and meals. It has to stay raw though, so don’t cook it.

Other high-quality resistant starches that I’ve tried include banana flour, plantain flour and waxy maize. I usually rotate between them.

Image of candy in a bowl and candy in an injectable needle

4. Don't feed the bad guys with sugar

Avoiding sugar is a critical aspect of preventing and treating brain and mental health challenges. Not only does high sugar consumption increase inflammation, but sugar is fuel for bad bacteria. Significantly limiting your sugar intake will starve the bad bacteria and allow the probiotic bacteria in your gut to thrive.

Diets high in sugar cause negative changes in gut bacteria that impair “cognitive flexibility”, which is the ability to adapt to changing situations. Sugar can also impair short and long-term memory (23).

In his book The Sugar Blues, William Duffy argues that sugar is an addictive drug and eliminating it can have a profoundly beneficial impact on mental health. For some people, cutting out refined sugar may be all they need to do to overcome their depression and other mental health challenges.

When I first cut out sugar several years ago, I actually went through withdrawal. I was incredibly tired, had increased anxiety and depression, and was sweating profusely at work. This makes sense in light of the research showing that people who drink more sweetened beverages are more likely to suffer from depression (24). My boss at the time thought I was sick, so he actually sent me home for the day. Eventually, I overcame the withdrawal and my mood and energy improved significantly.

So radically reducing your sugar intake will support your gut bacteria, brain chemistry and overall health.

5. Eat whole, probiotic-rich foods

Overall, you should also be eating a wide-variety of whole foods to support your gut health. Eating a standard Western diet for just one day can dramatically change your gut bacteria in a bad way, while eating lots of whole foods increases the diversity of good bacteria (45, 46, 47).

If you haven’t already, grab my Free Grocery Shopping Guide for Optimal Brain Health for a full-list of healthy whole foods.

And probiotics don’t just need to come in supplement form. You can also experiment with incorporating probiotic foods into your diet. Fermented foods include sauerkraut, kimchi, kombucha, natto and pickled cucumbers. The probiotic bacteria in these foods cause their fermentation. If you can tolerate dairy, foods like kefir and yogurt (unsweetened) are also high in nourishing bacteria.

By eating them, you’re promoting the proliferation of good bacteria in your gut, which will then support your brain. One study suggests that young adults experience less social anxiety if they eat fermented food, and another study shows that yogurt eaters experience positive changes in brain function that cause them to react more calmly to visual stimuli (25, 26).

“This was not what we expected, that eating a yogurt twice a day for a few weeks would do something to your brain.”

— Dr. Emeran Mayer, MD, Psychiatrist at UCLA

Probiotic foods tend to have a broad combination of bacteria too – more than what can be found in typical probiotic supplements. And people have been fermenting food for more than 8,000 years, yet most of us stopped after the invention of the refrigerator, which may explain the decreased diversity of good bacteria in our digestive tracts today.

Conclusion

Promoting the growth of beneficial bacteria through positive lifestyle choices can make our brains feel great and function optimally. Too much bad bacteria can make you feel mentally weak, tired and ill, and you may even see changes in your personality. I know I did.

Bacteria have lived inside humans for hundreds of thousands of years and therefore have lots of experience modifying our brains. They are more precise and subtle than pharmaceuticals, meaning means fewer side effects. As a result, changing the composition of our gut bacteria through lifestyle and dietary interventions is emerging as a very effective and practical way to treat anxiety, depression, autism and other mental health disorders (27, 48, 49).

So in conclusion, support and feed the good bacteria with:

And starve and fight off the bad bacteria in your gut by avoiding:

Sugar
Antibiotics

By taking these steps, your gut, body and brain will become stronger and more resilient over time.

Let me know what you think in the comments.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) http://gutpathogens.biomedcentral.com/articles/10.1186/1757-4749-3-1

(2) https://www.sciencedaily.com/releases/2015/04/150414083718.htm

(3) http://gutpathogens.biomedcentral.com/articles/10.1186/1757-4749-3-1

(4) https://www.sciencedaily.com/releases/2015/04/150414083718.htm

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(9) http://www.ncbi.nlm.nih.gov/pubmed/20974015

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(13) http://www.pnas.org/content/108/Supplement_1/4554.full.pdf#page=1&view=FitH

(14) http://www.nature.com/nature/journal/v476/n7361/full/476393a.html

(15) http://www.nature.com/nrmicro/journal/v7/n12/full/nrmicro2245.html

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(20) http://www.ncbi.nlm.nih.gov/pubmed/26476141

(21) http://www.ncbi.nlm.nih.gov/pubmed/24144322

(22) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3858812/

(23) https://ir.library.oregonstate.edu/xmlui/bitstream/handle/1957/55795/MagnussonKathyBiomedicalSciencesRelationshipsBetweenDietRelatedChanges.pdf?sequence=1

(24) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3990543/

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31 Proven Ways to Increase BDNF, Your Brain's Growth Hormone

February 4, 2024 Jordan Fallis

An illustration of a brain with arms and legs. The brain is lifting weights over it’s head.

Just like some people are able to drop massive amounts of weight and never gain it back, you can drop your chronic depression, anxiety and poor cognition and never have it consume you again.

One way to do this is by increasing brain-derived neurotrophic factor, also known as BDNF.

BDNF is a naturally-occurring protein in the brain that improves brain function and lowers your risk of mental disease.

BDNF protects and repairs your brain cells, increases the growth of new brain cells, and improves learning, memory and mood. In fact, many researchers consider it a natural antidepressant (12-17, 66).

Research suggests that if you struggle with mental illness or poor brain function, you likely have reduced levels of BDNF. But luckily, there are ways to boost it. And by doing so, you can reverse depression and protect yourself from Alzheimer’s disease (46-50, 31, 64-65, 67).

After suffering two concussions, living in a moldy house, and falling into a deep depression in 2010, I started searching far and wide for ways to boost BDNF and heal my damaged brain.

Below are 31 ways that significantly helped me, and they likely will help you too.

The Best Foods, Nutrients and Natural Supplements to Increase BDNF Levels in the Brain

1. Coffee Fruit Concentrate

Whole coffee fruit has a number of brain health benefits.

It includes the flesh of the berry that surrounds the coffee bean.

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

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

After years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases BDNF in humans.

One study found that 100mg of whole coffee fruit concentrate increases BDNF by an astounding 143%.

And another study found that it doubles the amount of BDNF in the blood.

Coffee fruit concentrate is included in the Optimal Brain supplement.

2. Curcumin

Whole and ground-up turmeric. Curcumin is the main medicinal compound in turmeric, and it’s been shown to increase BDNF levels.

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

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

Studies show that it can increase BDNF production in the brain, leading to improved cognition and mood (18- 20, 22).

It also protects the brain by activating BDNF (21).

There are several different forms of “bioavailable” curcumin and I've tried most of them.

I included my favourite forms in the Optimal Energy supplement.

3. Green Tea

Drinking green tea is another way you can increase BDNF.

The antioxidants within it have been shown to increase BDNF (25).

You can either drink green tea on a regular basis or consider taking a supplement that includes a concentrated green tea extract.

Green tea extract is included in this supplement.

4. Omega-3 Fatty Acids

A spoonful of krill oil capsules. Krill oil contains omega-3 fatty acids, which have been shown to increase BDNF.

A large number of people are deficient in omega-3 fatty acids today, and they are necessary for the normal electrical functioning of your brain and nervous system (70).

They've been shown to improve mood, sleep, learning and memory, and protect against psychiatric disorders including depression, mild cognitive impairment, dementia and Alzheimer's disease (31-33).

This is likely because they've been shown to increase BDNF levels (71).

After traumatic brain injury, omega-3s normalize BDNF levels in rats. Without supplementation, levels did not return to baseline (68).

And omega-3 fatty acids have been shown to help patients with bipolar, likely because they support optimal BDNF levels (69).

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

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

5. Resveratrol

Resveratrol is a beneficial antioxidant compound found in red wine.

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

And science is starting to understand why.

For one, it has neuroprotective effects by elevating BDNF (37).

Because of this increase, it can be effective at improving fatigue (38).

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

6. Prebiotics and Resistant Starch

Prebiotics are substances that humans can't digest, so they pass through our gastrointestinal tract and promote the growth of many different strains of good bacteria in our lower bowel.

Essentially, they are food for the good bacteria in our intestines.

Bacteria convert prebiotics into butyrate, a substance that has been shown to increase BDNF (43, 44)

Prebiotic-rich foods include sweet potatoes, carrots, onions, asparagus and squash. These foods are included in my free grocery shopping guide for optimal brain health and you should try to eat them as much as possible.

Resistant starch is one of the most potent ways to boost your prebiotic intake.

A convenient way to incorporate more resistant starch into your diet is by using Unmodified Potato Starch. I take it on a regular basis. It's one of the easiest and cheapest ways to incorporate more resistant starch into your diet. It is bland so you can simply add it to beverages, smoothies and meals. It has to stay raw though, so don’t cook it.

I discussed prebiotics and resistant starch in this previous article.

Other high-quality resistant starches include banana flour, plantain flour and waxy maize. I usually rotate between them.

Cooked and cooled white rice and potatoes also contain some resistant starch.

7. Magnesium

Magnesium has been shown to cause antidepressant effects by significantly increasing BDNF expression in the brain (51, 52).

It’s one of the three nutrients that everyone should be taking for their brain, as most people are deficient.

The good news is that you can easily correct magnesium deficiency yourself.

Supplementation can restore the mineral to healthy levels.

8. Lithium Orotate

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

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate has been shown to improve mood and have neuroprotective effects in people without bipolar disorder, and some studies have shown that it increases BDNF (54, 55).

I don’t take it anymore but I did feel calmer and more stable when I supplemented with it.

9. Dark Chocolate

I’m sure you're smiling right now.

Everyone loves chocolate.

And thankfully, it’s really good for your brain.

The antioxidants in dark chocolate (not milk chocolate) trigger neuroprotection by activating the BDNF survival pathway (56).

You should try to eat high-quality, organic dark chocolate with the least amount of sugar.

10. N-Acetyl-Cysteine

N-Acetyl-Cysteine (NAC) is a cheap amino acid and antioxidant.

It’s a safe and effective way to manage and deal with mental illness or sub-optimal cognition.

Research shows that it increases BDNF (57).

I’ve previously wrote about NAC in depth here. It can help treat at least six mental illnesses.

NAC is included in Optimal Antiox.

11. Theanine

L-Theanine is a relaxing amino acid found in tea.

It’s known to reduce stress and promote relaxation.

Unlike prescription anti-anxiety medication, it does not cause sedation and drowsiness.

One study also found that theanine increases BDNF (58).

My personal experience with theanine is that it mixes really well with caffeine. Coffee can make a lot of people jittery and unfocused. But theanine reduces that side effect. I still take it from time to time when I drink coffee.

It’s included in this anti-stress supplement.

12. Adaptogenic Herbs

Adaptogens are plants and herbs containing bioactive compounds that can support your brain.

They increase your resilience to physical and mental stress, calm you down, or increase your energy, depending on what your body needs.

Rhodiola is one of my favourite adaptogenic herbs, and it’s been shown to increase BDNF expression in the brain (59).

I sometimes take rhodiola to boost my mood and energy when I’m working really hard.

I previously wrote about rhodiola here.

Bacopa is another adaptogenic herb.

It’s effective at improving memory and cognition, and reducing anxiety.

And research shows that bacopa increases BDNF in rats that are undergoing chronic stress (60).

Lastly, ginseng has been shown to prevent stress-induced decline of BDNF (61).

I used to take ginseng daily to support my mood and cognition but no longer need it.

Rhodiola, bacopa and ginseng are the three main herbs I have used to increase BDNF and support my brain function.

But there are several other herbs that have been shown to increase BDNF, including baicalin, ashwagandha, gotu kola, and magnolia officinalis (81-84).

13. Zinc

Supplementing with zinc can also increase your BDNF levels.

Zinc is an essential trace mineral that activates several hundred enzymatic reactions, including brain and nervous system function and neurotransmission.

Several studies have shown that zinc has antidepressant effects because it causes a significant increase in BDNF levels and BDNF gene expression (76-79).

But unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (72, 73, 74).

If you struggle with depression or anxiety, you are likely deficient in zinc, and therefore likely to have depleted BDNF levels.

I used to suffer from anxiety and depression, and increasing my intake of zinc was one of the most impactful steps I took to overcome them. You can read more about my research and experience with zinc here.

I created and take the Optimal Zinc supplement so that my zinc levels are optimal.

14. Blueberries

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

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

Research shows that supplementing with the pure blueberry flavanols for 6 weeks, at levels similar to what is found in blueberries, significantly improves memory by increasing BDNF levels and BDNF expression (85).

I buy wild blueberries every time I go grocery shopping.

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

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

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

15. Progesterone

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

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

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

Researchers have also found that it increases BDNF release (86).

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

16. Dehydroepiandrosterone

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

It's also available as a supplement.

DHEA is known to have neuroprotective effects and to improve memory and cognition.

In one study, it increased acetylcholine and BDNF expression (87).

DHEA is also one of the best supplements for reducing depression.

17. Quercetin

Quercetin is a bioflavonoid found in fruits and vegetables.

It is one of the most widely consumed flavonoids in the human diet.

Quercetin has potent antioxidant action and is “neuroactive”, meaning it can affect brain function.

As a result, it can protect brain cells from oxidative stress and inhibit the pro-inflammatory molecules that are associated with many progressive brain disorders.

Researchers have also found that it increases BDNF (89).

Red apples, onions and tomatoes have the high levels of quercetin. But you can also supplement with it if you want.

It’s interesting to point out that quercetin increases the absorption of resveratrol, so it’s a good idea to take them both together if you really want to increase BDNF (88).

18. Coffee and Caffeine

Drinking coffee is another great way to increase BDNF levels.

Research shows that caffeine protects brain cells and lowers the risk of developing neurodegenerative diseases.

In one study, researchers found that caffeine significantly reduced age-related impairments in memory by increasing BDNF levels (90).

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

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

19. Niacin

Niacin, also known as nicotinic acid or Vitamin B3, is an essential nutrient.

Evidence suggests that niacin supplementation up-regulates the expression of BDNF (91).

In one study, treatment with niacin significantly increased BDNF expression (92).

Niacin is included in the Optimal Energy supplement.

20. Extra Virgin Olive Oil

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

Oleuropein, a polyphenol found in olive oil, has been shown to induce autophagy and reduce cognitive impairment. As a result, many researchers propose that a diet with extra virgin olive oil might have potential benefits for Alzheimer’s patients.

Researchers have found that it also increases BDNF in important areas of the brain (93-95).

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

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

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

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

21. Taurine

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

It has a wide variety of health benefits.

It can cross the blood-brain barrier and increases short-term memory by increasing BDNF expression (96).

Taurine is included in the Optimal Zinc supplement.

22. Saffron

Saffron is a spice derived from the Crocus sativus plant.

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

Saffron is one of the best supplements for reducing depression.

And researchers have found that it has antidepressant effects because it significantly increases BDNF levels (97).

The Best Lifestyle Habits, Therapies and Practices to Increase BDNF Levels in the Brain

23. Exercise

Exercise is the fastest and most effective way to boost BDNF levels, and improve learning, memory and mood (1, 2, 3, 4).

In just 5 weeks, mild-intensity exercise significantly increased BDNF levels and reversed cognitive decline in old rats (62).

And it’s not just old brains that benefit from regular exercise. High-intensity exercise increases BDNF and improves memory in young sedentary men (63).

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

I plan on discussing my exercise routine in more depth soon, but for now, this is the general gist of it:

•   Lift heavy weights 1-4 times per week
•   High-intensity interval sprinting 1-2 times per week
•   Walk as much as you can (ideally 30-60 minutes every day)

Exercise has a number of benefits besides increasing BDNF. It’s the most important thing you can do for your brain.

So you should try to exercise as much as you can.

24. Sunlight

Exposing yourself to sunshine each day can also increase BDNF.

One study found that BDNF increased in the summer and spring, and decreased in the fall and winter. They also found that participants with the lowest BDNF levels were more likely to be depressed, which likely explains why some people suffer from seasonal affective disorder (5).

I try to get 30 minutes every day during the spring and summer months here in Canada.

On top of increasing BDNF, the sun also provides Vitamin D, which is very important for optimal brain and mental health.

During the winter months, I take a Vitamin D supplement.

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

25. Intermittent Fasting

A person holds a knife and fork over an empty plate. Intermittent fasting can increase BDNF levels.

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

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

That may sound ridiculous and shocking to you. But there are huge health benefits from doing this.

One benefit is that it increases BDNF signalling, which can improve heart and brain health (7, 8).

And studies show that limiting yourself to only 600 calories every other day boosts BDNF up to 400 per cent (9, 10).

You don’t necessarily need to be this extreme and fast for 16 hours like I usually do. Even a 12-hour fast shows some benefits (11).

All you need to do is avoid eating anything after dinner, and then eat a regular breakfast the next day.

26. Avoid Processed Food and Refined Sugar

While some habits can raise BDNF, others can lower it.

Many studies suggest that if you eat processed food and sugar (The Standard American Diet), you'll have lower levels of BDNF and neurotransmitters, and impaired cognition (23, 24).

Ideally, you should stick with the whole foods from my Free Grocery Shopping Guide for Optimal Brain Health and you can be sure that you’re supporting optimal BDNF levels.

27. Lose Fat

The fatter you are, the lower your BDNF levels will be.

Research shows that BDNF levels are lower in obese adults and children (26, 27, 28).

This may be because overweight and obese individuals are less likely to eat healthy and exercise.

Regardless, if you’re holding onto extra weight, it’d be best to lose it.

Your BDNF will increase as a result, which will lead to improved brain and mental health.

One study showed that weight loss in obese men improved depressive symptoms by increasing BDNF levels, and females with higher levels of BDNF are in better shape and perform better on cognitive tests (29, 30).

28. Socialize

Talk to people whenever you get the chance. If you suffer from anxiety, push yourself outside your comfort zone and try starting a conversation with a stranger – even if it’s just the cashier at the supermarket.

Your brain will thank you.

I'm an introvert, so I find this difficult. But I try to socialize as much as I can.

Research has shown that a stimulating social environment increases BDNF and reduces depression and anxiety (34, 36).

Women who are friendlier to strangers also have higher BDNF levels (35).

29. Deep Sleep

A woman sleeping deeply. Deep sleep can increase BDNF levels.

Getting high-quality, deep sleep is critical for the health of your brain.

My sleep used to be terrible and it was one of main factors that contributed to my poor mental health.

Not surprisingly, sleep deprivation reduces BDNF (39).

And it’s been shown that insomniacs have lower BDNF levels, and higher levels of BDNF are often a sign that a person is sleeping well (41, 42).

Luckily, regular exercise can maintain BDNF levels when you’re not getting enough sleep (40).

You should aim for at least 7 hours of sleep every night.

But it’s not just the amount of sleep you get that’s important. It’s also the quality of sleep. In fact, the quality of your sleep is more important than the length of your sleep.

I'll be writing more about how to improve the quality of your sleep soon.

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

30. Reduce Stress (Neurofeedback/Meditation)

People who experience a lot of stress produce less BDNF, and both acute and chronic stress has been shown to significantly decrease existing BDNF levels (45-48).

Jordan Fallis wearing QEEG brain mapping neurofeedback cap.

Stress can also ruin your sleep, which as I mentioned earlier, decreases BDNF (41).

As you can see, everything is connected. Ignoring one area of your health will often affect other areas.

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

One of the most effective ways to reduce stress and anxiety is neurofeedback. It’s advanced, guided meditation that you need to do with a qualified practitioner. I previously wrote about my experience with it here.

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

I’m also a big fan of the Muse headband. Similar to neurofeedback, it gives you real-time feedback while you meditate. I’ve used the Muse for the past few months, and I've written an entire review about it. You can get it through the Muse website.

I often use an acupressure mat as well. Lying on it for just 10 minutes can relax your entire body and mind. I also use it before bed. It helps me fall asleep faster.

Lastly, this anti-anxiety supplement includes several natural compounds that have helped me manage my stress and anxiety over the years.

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

31. Ketogenic Diet

Ketosis is a metabolic state in which your body runs on fatty acids. This happens when there is limited access to glucose, the body’s main source of energy. Ketosis often results from following a very low-carb diet (49).

To get into ketosis, you need to eat less than 50 grams of carbs per day, meaning you have to avoid grains, sugar, and even potatoes, legumes and fruit.

Picture of foods commonly part of a ketogenic diet, including salmon, red meat, coconut oil, olive oil and butter. A ketogenic diet and ketones have been shown to increase BDNF levels.

I don’t recommend following a low-carb ketogenic diet for long periods of time, unless you witness huge beneficial changes in your health.

However, going in and out of ketosis may have some beneficial effects on your brain. One study found that it can increase BDNF (50).

Taking exogenous ketones can help you get into ketosis very quickly.

Conclusion

As you can see, there are so many ways to increase your brain-derived neurotrophic factor (BDNF) to promote healing and the growth of new brain cells.

I’ve implemented and experimented with all these treatments with good results. My brain wouldn’t be as healthy today without them.

It’s been tough to overcome my chronic depression, anxiety and concussion symptoms. I’m not going to act like it’s been very easy. But you (and your brain) can definitely grow stronger over time.

If you liked this article, please share it with family and friends because there are still a lot of people who feel hopeless and aren’t aware that they can protect and heal their brains, and strengthen their mental health, without a doctor or prescription.

And let me know what you think in the comments.

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

Live Optimally,

Jordan Fallis

Connect with me

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13 Important Blood Tests to Get Done If You Have Depression

February 4, 2024 Jordan Fallis

Isn't it weird that when you go to a psychiatrist for depression, they don't even run any blood tests?

Some do.

But many don’t.

They simply talk to you for a bit, then give you a prescription and send you on your way.

Hell, they don't even scan and look at your brain, the very thing they are trying to treat.

You'd think that they would actually try to find something wrong with you and show that to you.

You know, like actually demonstrate that you have a "chemical imbalance" before trying to balance you out chemically.

But they don't.

They just throw pills at you and cross their fingers they will help.

Weird isn't it?

Some days I wake up and wonder how conventional psychiatry is even taken seriously.

It claims to be "science-based medicine" but it sure seems like quackery to me.

And even the National Institute of Mental Health (NIMH) is catching on.

The NIMH no longer funds research based on the Diagnostic and Statistical Manual (DSM) of Mental Disorders, which is the primary tool used by psychiatrists to diagnose people with psychiatric disorders.

Why?

Because they say the manual doesn't provide any data or evidence about the cause of mental illnesses, including depression (96).

“The weakness of the manual is its lack of validity. Unlike our definition of Lymphoma or AIDS, the DSM diagnoses are based on consensus about clusters of clinical symptoms, not any objective laboratory measures. Patients with mental disorders deserve better.”

— Dr. Thomas Insel, Director of NIMH

Exactly – you deserve better.

The current state of psychiatry is essentially a bunch of doctors making diagnoses based on symptoms without actually testing to determine root cause.

It’s insane.

You're not.

And it’s time for a paradigm shift.

The mainstream medical literature is full of peer-reviewed studies that look at the underlying factors contributing to depression and other mental health symptoms.

Yet conventional psychiatry doesn’t pay attention to the findings of its own literature, or the literature of the other medical disciplines.

Psychiatrists simply ignore it.

But that doesn't mean you have to.

Funny comic strip: “My desire to be well-informed is currently at odds with my desire to remain sane.”

Why You Should Demand Blood Tests from Your Psychiatrist

“Unless you test, you’ve guessed.”

— Dr. Charles Gant, MD

I'll admit - when I originally started trying to figure out my depression, I also did a lot of guessing and not enough testing.

That made things much more difficult, and I ended up making a lot of mistakes along the way.

That's why I recommend you test more, and guess less.

Otherwise, it’s hard to know for sure what steps you should take to correctly treat and overcome your depression.

The underlying issues that contribute to depression are different for everyone.

But blood testing can show you the inner functioning of your body, highlight your physiological abnormalities, and help you identify the underlying root causes of your depression so that you can address them using nutrition, supplements, therapies and other lifestyle factors.

Below are 13 important blood tests that you should get done if you struggle with depression.

These blood tests shine light on some of the real, underlying root causes of depression, and will give you helpful information to act upon.

When something is outside the optimal range, you can then do something about it!

They put the power back into your hands, and give you a much better idea of where you should begin, so that you can get better faster, and overcome your depression sooner rather than later.

1. High-sensitivity C-reactive protein (hsCRP)

C-reactive protein (CRP) is a substance produced by the liver. It increases in the presence of inflammation in the body, and a high level of CRP in the blood is a marker of systemic inflammation.

It’s obviously very important to test for CRP because an increasing amount of research suggests that depression is an inflammatory disease and many depressive symptoms may simply be a “side effect” of chronic, low-grade inflammation in the body and brain (93).

On top of this, numerous studies and a meta-analysis have found that elevated CRP is significantly associated with depression (94-95).

Illustration or brain and brain blood flow.

Yet how many psychiatrists test for CRP?

Not many.

But you don’t have to wait around for them to check your levels.

You can order your own high-sensitivity CRP test.

If your levels come back high, you’ll need to take steps to fight back against the inflammation and dampen it.

My first recommended step would be to follow an anti-inflammatory diet.

My Free Grocery Shopping Guide for Optimal Mental Health is full of anti-inflammatory foods that you eat freely, and doesn’t include foods that are likely to increase your inflammation.

One way to reduce brain inflammation is by supplementing with curcumin, which is included in this supplement.

In fact, curcumin has been shown to be as effective as Prozac in treating depression, likely because of its anti-inflammatory effects.

Omega-3 fatty acids can also reduce inflammation.

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

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

2. Vitamin D - 25(OH)D

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

Every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression.

Researchers have evaluated the effects of Vitamin D on mental health and found those with the lowest levels of Vitamin D were 11 times more likely to be depressed than people with healthy levels (3).

In fact, one study found that 60 percent of the suicidal patients were deficient in Vitamin D. The patients also had higher inflammatory markers in their blood, suggesting that low levels of Vitamin D could be a cause of the inflammation (5).

The sun shining through the clouds. The sun provides Vitamin D, which is often low in people with depression.

Unfortunately, reports from across the world indicate that Vitamin D deficiency is widespread and a major health problem globally (1).

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (2).

That’s why it’s so important to get your levels checked regularly (at least once each year).

If you have low levels, optimizing your Vitamin D levels can then reduce inflammation and improve your mood.

Research shows that improvement in Vitamin D levels is significantly associated with improvement in depression scores in people with Seasonal Affective Disorder (SAD) (4).

It’s best to get your Vitamin D by going outside and getting sunlight, but some people can’t get enough, especially during the winter.

That’s why I recommend supplementing with Vitamin D3 if you're low.

Vitamin D can also help with addiction and withdrawal, support the blood-brain barrier and reduce brain fog.

3. Thyroid Panel

“There’s a very tight correlation between hypothyroidism and depression. Unfortunately, patients are misdiagnosed with depression when really they have low thyroid. There are well designed clinical trials to show you that your active thyroid hormone is essential to a happy mood. Correcting and nourishing the thyroid gland is absolutely imperative in order to improve mood.”

– Suzy Cohen, Pharmacist, Author of Thyroid Healthy: Lose Weight, Look Beautiful and Live the Life You Imagine

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

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

Lots of research shows that thyroid dysfunction and low levels of thyroid hormones (hypothyroidism) can contribute to depression.

One of the most common causes of hypothyroidism is an autoimmune disease called Hashimoto’s thyroiditis, in which the body’s immune system attacks the thyroid tissue.

According to Dr. Datis Kharrazian, author of Why Isn’t My Brain Working? and Why Do I Still Have Thyroid Symptoms?, 90% of people with hypothyroidism have Hashimoto’s.

Here are some of the symptoms of low thyroid that I’ve personally experienced:

An illustration of the the thyroid gland. People with depression are often hypothyroid.

Chronic fatigue
Brain fog
Low mood
Forgetfulness
Weakness
Sluggishness

Sounds just like depression, doesn’t it?

Many people are diagnosed with depression and given antidepressants when in reality they have an underlying thyroid issue that is making them feel depressed.

That’s why I highly recommend getting done a complete thyroid panel.

A high-quality thyroid panel should measure Thyroid Stimulating Hormone (TSH), Free Triiodothyroine (fT3), Free Serum Thyroxine (fT4), and Thyroid Antibodies.

Some doctors will only test for TSH, but that is definitely not enough. Others will test for TSH, T3, and T4 but not assess the autoimmune status of the thyroid gland.

If you have low thyroid levels, treating the underlying hypothyroidism is critical to alleviating the depressive symptoms. Thyroid hormone replacement can often make people feel remarkably better and lift their depression completely.

Nutrition and lifestyle factors are also necessary steps in treating hypothyroidism.

Check out this post for the 13 ways that I’ve supported my thyroid and increased the production of my thyroid hormones over the years.

My favourite ways is low-level laser therapy.

4. Vitamin B12

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

– Dr. James Greenblatt, Integrative Psychiatrist, Author of Breakthrough Depression Solution: Mastering Your Mood with Nutrition, Diet & Supplementation

Getting your Vitamin B12 levels checked is another very important step to take if you want to manage and overcome depression.

Having sufficient levels of Vitamin B12 is necessary for your brain to work properly.

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

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

Poor gut health and even psychiatric medications can cause B12 deficiency.

Research shows that if you are depressed, you likely have lower levels of B12 circulating in your blood, and people with low levels of B12 are also at greater risk of developing depression (6-7).

Supplement bottle and supplement pills in the shape of B12.

Yet, instead of looking at B12 levels in the blood, psychiatrists often prescribe antidepressants that have been shown to further deplete B12.

This happened to me. My levels were never tested. I was simply given medications, which further depleted my Vitamin B12 levels.

Other symptoms of B12 deficiency include memory loss, fatigue, irritability, apathy, personality changes, etc. The list goes on and on.

If your levels are low, you will need to take the methylated form of Vitamin B12 (methylcobalamin, or methyl-B12).

You should avoid the semisynthetic version of B12 (cyanocobalamin). Methyl-B12 is better absorbed and more biologically active. It’s included in this supplement.

You can also get B12 from food, primarily animals. Beef liver is a really good source. I also take beef liver capsules because I don’t like the taste of liver.

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

Optimizing your B12 levels is also important if you want to promote the regeneration of myelin, lower your homocysteine levels, and reverse brain damage and cognitive decline.

5. Estradiol

Estradiol is an estrogen and the primary female sex hormone, responsible for the development and regulation of the female reproductive system.

It plays a significant role in the mental health of women.

There is a strong link between estradiol, mood and wellbeing. In fact, depression is correlated with sudden drops or fluctuations in estradiol, and long periods of sustained low levels of estrogen (8).

And research shows that stabilizing or restoring estrogen levels can help women recover from depression (postpartum, perimenopause, and postmenopause) (9).

Estradiol has also been shown to increase the brain’s secretion of oxytocin, which is powerful hormone that acts as a neurotransmitter in the brain. Low levels are linked to depression (10-12).

You can check your levels here.

6. Testosterone (Free and Total)

When I lived in a moldy home, suffered multiple concussions and was placed on antidepressants, my testosterone plummeted.

Conventional doctors didn’t test my testosterone because they assumed every a man in his 20s would have healthy levels.

Mustache? You mean visible testosterone? Testosterone levels should be checked if you’re a male and have depression.

But they were wrong.

Eventually I saw a doctor and he found out that I had the testosterone levels of an old man.

I was put on testosterone replacement therapy for almost one year to get my levels back to normal. And over that time, I saw a huge reduction in my depression.

This is because there is plenty of research showing that low testosterone levels can lead to symptoms of depression in men (14).

And a systematic review and meta-analysis found that testosterone replacement has antidepressant effects in depressed patients (13).

Your doctor will test your total testosterone levels. But it’s just as important to also check you free testosterone levels.

You can test your total and free levels here.

If your levels are low, it would be wise to try testosterone replacement therapy, at least for a little while, until you find out why you have low testosterone.

Testosterone can also promote the regeneration of myelin and reduce brain fog.

7. Magnesium (Red Blood Cell)

“The possibility that magnesium deficiency is the cause of most major depression and related mental health problems including IQ loss and addiction is enormously important to public health and is recommended for immediate further study”

— Dr. George Eby, PhD

Magnesium-rich foods, including avocados, bananas, almonds, dark chocolate, spinach, etc. Magnesium levels should be checked if you have depression because depressed individuals often are deficient.

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

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

In fact, case studies have shown that patients with major depression who have attempted suicide had significantly lower levels of magnesium in their cerebrospinal fluid (15).

That’s why it’s so important to test your levels. You can order a lab test to check your levels here.

If you have low levels, no worries; there are a number of ways to replete them.

You can eat more foods that contain magnesium, such as spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But supplementation or taking Epsom salt baths is still necessary for most people.

Magnesium is one of the three nutrients that I think everyone should be taking because most people are deficient nowadays. It’s included in this supplement.

Stress depletes magnesium, and unfortunately, certain antidepressants drugs can actually further deplete magnesium as well!

On the flip side, magnesium has been shown to cause antidepressant effects by significantly increasing BDNF.

And research shows recovery from major depression in less than 7 days using 100 to 300 mg of magnesium with each meal and at bedtime (16-18).

That’s why I think doctors should be testing magnesium levels and prescribing magnesium supplements – which would be something that actually gets to the root cause of depression – rather than giving out antidepressants that cover up symptoms and actually make the underlying condition worse.

Normalizing magnesium levels can also support the blood-brain barrier and help you overcome addiction and withdrawal.

8. Homocysteine

Homocysteine is an amino acid that is produced in the body as a by-product of methylation.

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

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

And that’s when homocysteine becomes dangerous and unhealthy.

At high levels, homocysteine is inflammatory, and a lot of research shows that it is linked to depression (35-42).

Studies have found that people with high levels of homocysteine have lower levels of serotonin and SAMe, a nutrient involved in the production of many neurotransmitters that improve mood (33-34).

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

If your levels are high, read this post for 16 ways to lower your homocysteine levels.

Normalizing homocysteine can also help repair the blood-brain barrier and reduce your risk of developing dementia.

9. Zinc

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

So not surprisingly, having a deficiency can contribute to symptoms of depression.

Unfortunately, six different studies have found that even subclinical deficiency of zinc impairs brain function in children and adults, and it’s actually estimated that 2 billion people in the world are deficient in zinc (19-22).

So, if you struggle with depression, it’s quite possible that you’re deficient.

Mounting evidence suggests a link between low zinc levels and the development of major depression (27, 30-31).

However, too much zinc isn't healthy either. That’s why it’s best to test instead of guess.

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

Zinc-rich foods including salmon, beef, almonds. Zinc deficiency is common in people with depression.

Another way to find out if you’re deficient in zinc is by doing the zinc assay taste test. This is how it works:

Order liquid zinc assay
Put a teaspoon of the liquid in your mouth and mix it around
If it tastes like water, you’re likely deficient in zinc. If it tastes really bitter and gross, your zinc levels are optimal.

This is how I originally found out that I was deficient in zinc. During my initial test, the liquid tasted like water. After taking a zinc supplement for a while, I did the test again, and I had a very metallic taste in my mouth the second time around. It’s not as accurate as testing your actual levels, but it can still give you a good idea of where you stand.

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

However, if you’re deficient, I recommend at least short-term supplementation.

Several studies have shown that zinc supplementation has antidepressant effects and significantly reduces symptoms of depression. One way it does this is by significantly increasing BDNF levels (23-26, 28-29, 32).

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

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

Zinc can also stimulate the vagus nerve.

10. Celiac Disease Panel

“A grain-free diet, although difficult to maintain, especially for those that need it the most, could improve the mental health of many and be a complete cure for others.”

— Dr. Paola Bressan

Celiac disease is a serious autoimmune disorder that occurs in genetically predisposed people.

When people with celiac disease eat gluten (a protein found in wheat, spelt, rye and barley), their body mounts an immune response that attacks and damages their small intestine.

It is estimated to affect 1 in 100 people worldwide, but celiac disease actually goes undiagnosed in 90% of cases, leaving them at risk for long-term health complications, including depression (46).

In fact, many people with celiac disease often struggle with depression.

One study found that major depressive disorder, dysthymic disorder, and adjustment disorders were more common in a group of celiac disease patients compared to controls (61).

And this was supported by follow-up studies (62-63).

Other researchers have found that celiac disease patients are more likely to be diagnosed with depression, but their depressive symptoms improve after following a gluten-free diet (64-65).

That’s why it’s so important to test for the disease if you struggle with depression.

Yet many doctors never do.

Even if you don’t have celiac disease, it may be beneficial for you to cut out all gluten-containing grains from your diet for 30 days and see how you feel.

Bread, bagels and other wheat products. Gluten intolerance and celiac disease can trigger inflammation and contribute to depression.

Dr. Kenneth Fine, a pioneer in gluten intolerance research, has demonstrated that 1 in 3 Americans are gluten intolerant, and that 8 in 10 have the genes that predispose them to developing gluten intolerance (47-49).

And for more than sixty years, reports in the scientific literature have linked wheat and gluten sensitivity to depression (50-57).

Following a gluten-free diet significantly improved my mood (even though I didn’t have celiac disease or any digestive issues).

I completely cut it out seven years ago, and within a few weeks, I felt so much better mentally.

I also lost a bunch of weight and my asthma disappeared.

In one study, depressed patients who didn’t have digestive issues (like me) followed a gluten-free diet, and within 2-3 months, they experienced a reversal of their depressive symptoms (58).

Researchers have also found that a gluten-free diet improves depression by increasing levels of l-tryptophan – the precursor to the neurotransmitter serotonin (59).

Another study found a significant increase in serotonin and dopamine because of the removal of gluten (60).

Clearly, there is more to gluten than celiac disease, and cutting out wheat is one of the first dietary steps I recommend to people who are striving to overcome depression.

Try it out. You’ll like feel better.

And when you’re done, here are two other foods I recommend avoiding if you have depression.

The bacteria in our guts can determine the degree to which we are sensitive to foods such as gluten, so you should also try to increase the good bacteria in your gut.

11. MTHFR DNA Analysis

Methylation is one of the most important processes in your body and brain.

The methylation cycle plays a key role in the synthesis of melatonin, coenzyme Q10, and neurotransmitters such as serotonin and dopamine.

Methylenetetrahydrofolate reductase (MTHFR) is one enzyme that plays a very important role in the methylation cycle.

Most importantly, the MTHFR enzyme helps produce l-methylfolate in the body.

But some people have genetic mutations in the MTHFR enzyme, and it can lead to a number of chronic illnesses, including depression.

In fact, numerous studies have shown that MTHFR mutations are significantly associated with depression. And more than one meta-analysis has found that people with MTHFR mutations have an elevated incidence of depression (68-77).

There is also a decrease in serotonin synthesis in patients with MTHFR mutations (71-72).

Testing your homocysteine levels is one way to know if your methylation pathway is working properly. However, it is just one marker. I look at a number of different markers with my clients. If you’re interested in becoming a client, register for my workshop presentation here.

12. Lyme

“In my database, depression is the most common psychiatric syndrome associated with late stage Lyme disease.”

— Dr. Robert Bransfield, psychiatrist who specializes in treating tick-borne disease infections

Lyme disease is an infectious illness caused by the bacterium Borrelia burgdorferi, which is spread by ticks (78).

Lyme disease can lead to psychiatric symptoms, including severe depression and suicidal thoughts (79-80, 83-84).

Depressive states among patients with late Lyme disease are fairly common, ranging from 26% to 66% in studies (82, 85).

Researchers have even concluded that depression in patients with Lyme encephalopathy is caused by central nervous system dysfunction and cannot be explained as a psychological response to chronic illness (81).

That’s why it’s critical to rule out Lyme disease if you’re feeling depressed.

It can sometimes be hard to ask for your doctor to test for it.

But you can check yourself by ordering a test yourself.

13. Fasting Glucose, Insulin and Hemoglobin A1C

If you’re struggling with depression, it’s also important to check your blood sugar control.

Unstable blood sugar can contribute to a number of different mental health problems, including depression.

Researchers have found that impaired fasting blood sugar is a significant predictor of depression (86).

One study found that men with undiagnosed type 2 diabetes had nearly double the odds of major depression (90).

And other studies have found that patients with depression have higher fasting glucose and HbA1c levels, and these levels correlated significantly with the severity of their depression (88-89).

A fasting glucose blood test can provide a snapshot of how much sugar is present when your body isn’t processing food. You can order the test here.

A fasting insulin blood test is also important, as it tells you how your pancreas is working when you’re not eating anything.

Research shows that depressive symptoms are associated with fasting insulin resistance (91).

You can order a fasting insulin test here.

Lastly, Hemoglobin A1C may be the most important test, as it gives you the average of your blood sugar levels over the past three months.

And researchers have found that variability in blood sugar control is significantly associated with more depressive symptoms (92).

You can order the Hemoglobin A1C test here.

Making dietary changes to control blood sugar is critical.

Check out my Free Grocery Shopping Guide for Optimal Brain and Mental Health for the best foods to eat in order to manage your blood sugar and improve your mood.

How to Order These Tests Yourself

Overall, optimizing your mental health and overcoming your depression really relies on having accurate data about your specific biochemistry.

And the above lab tests are a great way to learn about your body so that you can correct the underlying problems that are contributing to your depression.

You can go to your doctor and ask for them, but don’t be surprised if your doctor tells you they aren’t necessary and won’t order them for you.

You may have to put up a fight.

I’ve had to do that many times when I’ve requested different blood tests.

But if you’re not feeling well, it’s worth advocating for yourself.

Tell your doctor that you want a baseline assessment before taking medication.

Push back.

Remember, your doctor should be working for you.

If you get fed up, just “fire” your doctor and find a new one – one that will actually work with you and for you.

If all else fails and you can't find a doctor to run these tests, you can always just skip doctors completely and order the blood tests yourself, which can actually end up saving you a lot of time and hassle.

Walk-In Lab is a reliable and trustworthy way to do this online.

They provide direct access to blood tests from certified laboratories in the US, Canada, Europe and internationally. All blood tests are “direct-to-consumer”, meaning they allow you to pick and choose the blood tests you’d like, no doctor required.

Doctors shouldn’t have exclusive rights to information about your body anyway.

No one has a greater right to your blood test results than you do, and you should be able to access blood test results directly from the company you pay to run the labs.

Overall, there is no doubt that having direct access to blood testing, and direct access to your results, is an invaluable way for you to take control of your brain and mental health.

Great treatment starts with great testing, providing you with the information you need to put your health back into your own hands.

In summary, here are some of the blood tests I recommend you test for: