28 Proven Ways to Promote the Regeneration of Myelin

Myelin is critical for optimal brain function and mental health.

What is myelin?

Myelin is a fatty, white substance that wraps around the end of many nerve cells. It forms an electrically insulating sheath that increases nerve condition speeds.

In other words, it allows your brain to send information faster and more efficiently, making it absolutely essential for the optimal functioning of your nervous system (39, 40). 

So not surprisingly, myelin sheath plays a key role in determining intelligence and improving cognitive performance (41, 42). 

The production of myelin throughout the nervous system is called myelination or myelinogenesis.

But demyelination can also happen. 

This happens when the myelin that insulates your nerves is destroyed or deteriorates, leading to mental health symptoms and neurodegenerative diseases (44). 

Multiple sclerosis is one of the more common demyelinating condition, but a number of neurological and psychiatric illnesses have been linked to demyelination, including (45):

• Attention deficit hyperactivity disorder

• Depression

• Bipolar disorder

• Dyslexia

• Language disorders

• Stuttering

• Autism

• Obsessive-compulsive disorder

• Cognitive decline

• Alzheimer’s disease

• Tourette’s syndrome

• Schizophrenia

• Tone deafness

• Pathological lying

If you have one of these conditions and suspect you might have symptoms of demyelination, don’t worry.

There are dietary and lifestyle modifications that can help your body repair and re-manufacture myelin. Studies show that oligodendrocyte cells are responsible for the formation of new myelin in both the injured and normal adult brains (43).

Here are 28 holistic ways to increase oligodendrocyte cells, promote myelin production and myelin sheath repair, and increase the regeneration of myelin. 

1. Deep Sleep and Melatonin

Research has found that sleep increases myelination and increases the production of oligodendrocyte precursor cells (OPCs).

One study found that production of OPCs doubled in mice while they slept. The mice that were forced to stay awake had higher levels of stress hormones and higher rates of brain cell death (1-2). 

Researchers believe this means that sleep loss can aggravate symptoms of multiple sclerosis.

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

But it’s not just the amount of sleep you get that’s important. It’s also the quality of your sleep. 

The researchers found that the production of the myelin-forming cells increased the most during deep, rapid-eye movement (REM) sleep. 

Melatonin, your body’s sleep hormone, has also been shown to promote myelination and increase myelin production by significantly reducing inflammation in the brain (46).

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

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

Deep sleep can also improve your brain’s growth hormone, lower your stress hormone, and slow down the onset of dementia. 

2. Iodine and Thyroid Hormones

Iodine is a key mineral that is required to produce thyroid hormones. Without enough iodine, you may end up with symptoms of hypothyroidism. 

Research shows that a deficiency in iodine and lack of thyroid hormones can impair myelination (7).

“The process of myelination is known to depend on the thyroid hormone. The myelinating cells are the oligodendroglia which appear to stop functioning in MS (and sometimes to a milder degree in Alzheimer’s disease, and other conditions). The cells’ absorption of thyroid hormone is influenced by dietary factors.”

— Ray Peat

Other studies show that thyroid hormones stimulate the expression of myelin protein genes, and promote remyelination in the brain by enhancing oligodendrocyte maturation (8, 9). 

So supporting your thyroid and getting enough iodine are key steps towards increasing myelin and optimizing the formation of new myelin. 

You can read more about how to support your thyroid and enhance the production of thyroid hormones here.  

I highly recommend getting a full thyroid panel done regularly.

3. Vitamin C

Vitamin C is known to participate in myelin formation (10, 11). 

Collagen synthesis, which is dependent on Vitamin C, has also been linked to the formation of myelin sheath (12, 13). 

Vitamin C can be found in foods such as peppers, citrus fruits, green leafy vegetables, broccoli, tomatoes, and berries. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

You can also take it in supplement form. 
 

4. Zinc

As I’ve discussed before, zinc is an essential trace mineral that activates several hundred enzymatic reactions, including neurotransmission.

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 (14-16).

So, if you struggle with a brain or mental health disorder, it’s quite possible that you’re deficient.  

Zinc also affects myelination.

The mineral is needed for myelin proteins to work properly, and research shows that a deficiency in zinc leads to a reduction in myelin formation and myelin recovery (17). 

Some of the best food sources of zinc 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.

But I still recommend at least short-term supplementation to ensure you get enough to increase myelination.

I created and take the Optimal Zinc supplement. 

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.  

5. Cholesterol

Cholesterol is a waxy, fat-like substance that’s found in all cells of the body.

Your body needs cholesterol to make hormones and vitamin D.

And it’s an indispensable component of myelin. 

Without it, myelin membrane growth is “severely perturbed” (18). 

So just like you shouldn’t be afraid of saturated fat, you shouldn’t be afraid of eating cholesterol-rich foods.

Some of the best sources of cholesterol include grass-fed butter or ghee, beef liver and pastured egg yolks. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

6. Lithium 

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

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate can be safely supplemented to support the brain and improve mental health.

Research shows that lithium stimulates the expression of myelin genes, restores the myelin structure, and promotes remyelination (19). 

As I discussed before, lithium orotate can also increase your brain’s growth hormone (BDNF). 

So it’s definitely something you want to consider taking if you want to increase myelin in the brain.

7. Oxygen Therapy

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

Patients inhale 100% oxygen in a total body chamber. 

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

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

Researchers have found that HBOT can cause "significant remyelination" (83-84). 

Other studies show that it can alleviate myelin damage (85). 

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

8. Ketogenic Dieting

A ketogenic diet is a very low-carb diet – 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.

Ketones are an alternative source of energy for your brain cells. And several studies show that when you increase the production of ketones, you improve myelination and increase myelin production (3-6). 

So if you’re trying to rebuild myelin sheath, you should consider a cyclic ketogenic diet. 

As I’ve discussed before, ketones can also increase your brain’s growth hormone, help you overcome brain fog, support your brain’s mitochondria, and slow down cognitive decline. 

9. Iron

Iron is an essential mineral that is present in all cells and plays a role in several vital functions, including oxygen consumption and ATP production.

It’s also important for myelin production.

Studies show that low iron levels lead to a reduction in myelination, and normal iron levels support the formation of myelin and increase myelin (20). 

In most cases, I don’t recommend supplementing with iron. Instead, get it from food.

Beef liver is the best source, and it’s included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
 

10. Low Level Laser Therapy

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

Most doctors don't know about LLLT; but not every doctor.

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

Researchers have found that LLLT can increase myelination and increase the total number of myelinated axons (79-81). 

LLLT has also been shown to restore normal levels of myelin in animals (81-82). 

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

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, 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

LLLT also supports mitochondria function, reduces brain fog, promotes synaptogenesis, and increases blood flow to the brain. 

I encourage you to check out my full article about it for more information.

11. Phosphatidylserine

Phosphatidylserine is a fat-soluble amino acid compound that plays a key role in optimal cognitive function. High amounts of phosphatidylserine can be found within the brain, and supplementation has been shown to improve attention and memory, especially in the elderly (21-23).

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

— Food and Drug Administration

Researchers have also concluded that phosphatidylserine is required for healthy nerve cell membranes and myelin in the brain (24). 

I take phosphatidylserine every day. It's part of the Optimal Brain supplement. 

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

12. Pregnenolone

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

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

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

Pregnenolone and other steroid hormones regulate, repair, rebuild, and increase the production of myelin (25-28). 

I personally tried pregnenolone. It did give me a boost in brain function and mental energy. However, it also made me angry and irritable so I stopped taking it. This happens to some people, but a lot of people don't experience this. It's worth trying to see how you react.
 

13. Uridine 

Uridine is a nucleotide base found in beer.

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

It’s been proven to help treat “myelin sheath lesion” in several experimental and clinical studies (29, 30). 

14. Herbs That Increase Myelin

Ashwagandha is a popular Indian herb commonly used to prevent anxiety.

Withanoside IV is one of the main therapeutic compounds in ashwagandha and research shows that it can increase myelin levels in the nervous system (31).

I take ashwagandha during periods of high stress. It’s included in this supplement.

Ginkgo Biloba is another common herb, which is taken for cognitive enhancement or to alleviate cognitive decline.

It’s beneficial effects of cognition may be because it significantly increases the number of myelinated axons (34).  

Ginkgo Biloba is included in the Optimal Brain supplement. 

15. Inositol

Inositol is a small molecule structurally similar to glucose that is involved in cellular signalling. 

At high doses, it reduces anxiety. 

Research shows that animals treated with inositol have significantly fewer demyelinating lesions (32). 

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

I previously wrote a full article about inositol here. 

16. Lion’s Mane 

Hericium Erinaceus – better known as Lion’s mane mushroom – might be my favourite way to regenerate myelin. 

Research shows that lion’s mane increases the rate of myelination production, and the process of myelination begins earlier in the presence of the mushroom (33). 

I used to take this lion’s mane mushroom. It’s one of the highest-quality lion’s mane mushroom supplements that I could find from a reputable brand. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.

17. Consume Flavonoids

There are several flavonoids, a diverse group of phytonutrients found in fruits and vegetables, that have been demonstrated to promote myelination. 

Research shows that the flavonoids luteolin, quercetin and fisetin significantly decrease myelin phagocytosis and may be able to limit the demyelination process during multiple sclerosis (35). 

Quercetin, one plant flavonoid in particular with potent antioxidant action, has been shown to increase the number of oligodendrocyte precursor cells and myelin basic protein cells (36). 

18. Learn or Experience Something New

You can also generate new myelin by learning something new and exposing yourself to novel life experiences.

For example, one report showed that learning a new instrument leads to increased myelin in areas of the brain involved with musical performance. 

The researchers explain that myelin increased proportionately to the number of hours each person had practiced the instrument (38).

So the more you practice and try to learn something, the more myelin you generate.

19. Exercise

I’ve already discussed how exercise increases your brain’s growth hormone, supports your brain’s mitochondria, helps reverse cognitive decline, and stimulates your vagus nerve.

It clearly does so much good, so it’s not too surprising that it also supports myelin formation. 

Research shows that long-term exercise improves memory by increasing and restoring myelin (47). 

Running has also been shown to increase myelination and delay the progression of demyelination, and therefore delays the progression of Alzheimer’s disease (48). 

Lastly, researchers have found that exercise increases mitochondrial activity, which then increases myelination in the brain (49). 

This is exercise routine I try to follow consistently:

• Lift heavy weights 1-4 times per week

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

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

• Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you’ll stick with it consistently

20. Brain-Derived Neurotrophic Factor (BDNF)

Brain-derived neurotrophic factor, also known as BDNF, is a naturally-occurring hormone in the brain that improves brain function and lowers your risk of mental disease. 

It also regulates the myelination process. 

Research shows that BDNF produces a long-term increase in both the rate and extent of myelination, and enhances and accelerates myelin formation (50). 

I previously provided 21 ways to boost BDNF in this post.  

21. Testosterone

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

No conventional doctor tested my testosterone because they assumed every a man in his 20s would have healthy levels. 

But they were wrong. 

Eventually I saw a smart 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 increase in my brain and mental health.

This may be because testosterone has been shown to stimulate the formation of new myelin and reverse myelin damage (51). 

Researchers have also concluded that hormone replacement should be a considered treatment for males who have multiple sclerosis, as it can stall (and perhaps even reverse) the neurodegeneration associated with MS (52). 

That's why it's so important to test. Make sure you check both total testosterone and free testosterone. 

You can test your total and free levels here. 

22. Omega-3 Fatty Acids

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

They appear in most of my posts because they are so critical for brain and mental health and affect so many aspects of wellness.

They’ve been shown to help people overcome addiction, repair the blood-brain barrier, stimulate the vagus nerve, and even reverse cognitive decline.

And now researchers have found that they also increase myelin production, helping your body produce more myelin (53, 54). 

According to Judy Graham, author of the book Managing Multiple Sclerosis Naturally: A Self-Help Guide to Living with MS, myelin cell membranes that contain omega-3 fatty acids are more fluid, which improves the efficiency of nerve impulse conduction. 

She also points out in her book that rates of multiple sclerosis are lower in areas of high fish consumption. 

I eat lots of wild salmon and sometimes supplement with krill oil.

23. Vitamin D and Vitamin K2

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

Research shows that the Vitamin D receptor boosts the regeneration of myelin (55). 

Vitamin D also significantly increases myelination in rats (56). 

It’s best to get your Vitamin D from sunlight, but most people can’t get enough, especially during the winter. 

That’s why I take a Vitamin D3 supplement.

If you decide to supplement, it’s a good idea to also take some Vitamin K2 with it, as it has also been shown to support myelin (57). 

I also highly recommend checking your Vitamin D levels. It's one of the most important tests you can take for your health.

24. Choline

Choline is an essential B vitamin that most people don’t consume enough of, because very few foods in the Western diet contain it.

It’s also a component of myelin and supports myelin production.

Research shows that the choline pathway promotes remyelination, and enhances the repairing and rebuilding of myelin sheath (64). 

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

One study found that citicoline enhances myelin regeneration and increases remyelination in the central nervous system. The researchers concluded that citicoline could become a promising substance for patients with multiple sclerosis because of its regenerative action combined with its excellent safety profile (63). 

That’s why I recommend supplementing with it. It’s one of my favourite supplements for optimal brain and mental health. I personally take citicoline every day now, and I find it improves my focus and mental energy. It's included in the Optimal Brain supplement. 

You can also find some choline in beef liver and egg yolks, but citicoline is more impactful. 

And as I’ve discussed before, citicoline can also help you overcome brain fog and support the blood brain-barrier.

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

25. Reduce Inflammation 

Reducing inflammation throughout your entire body is a key step towards protecting and regenerating myelin. 

Researchers have found that inflammatory cytokines reduce myelination, and high levels of inflammation are often found in people with multiple sclerosis (65). 

The best way to reduce inflammation is by following an anti-inflammatory diet.

You should strive to eliminate all gluten, refined carbohydrates (particularly flour), and processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and pastured chicken.

My free Grocery Shopping Guide for Optimal Brain Health contains a bunch of healthy anti-inflammatory foods that you can eat on a regular basis. 

Taking curcumin and krill oil supplements can also significantly reduce inflammation in the body and brain. 

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

26. B Vitamins and Methylation

A number of different B vitamins can increase myelin and help your body regenerate myelin. 

Vitamin B12 plays a key role in the generation and function of myelin.

Researchers have found that low vitamin B12 levels are significantly associated with myelin degeneration (66, 68). 

Other studies have also shown that people with multiple sclerosis often have abnormally low levels of vitamin B12, and vitamin B12 injections significantly improve their symptoms (67). 

According to Dr. Perlmutter, author of Brain Maker and Grain Brain, vitamin B12 deficiency enhances the destruction of myelin and compromises the ability of the body to repair and rebuild damaged myelin sheath. 

Folate is another B vitamin that plays an important role in the maintenance of myelin. Studies have shown that a deficiency can lead to reduced levels of myelin (69-70). 

S-adenosylmethionine (SAMe) isn’t a B vitamin, but along with folate and B12, it is involved with methylation, and has been shown to increase the development of myelin (71). 

One amazing study found that biotin (Vitamin B7) activates enzymes involved in myelin synthesis and 91% of patients with multiple sclerosis improved with high doses of biotin. Two multi-centric double-blind placebo-controlled trials are currently underway (72). 

Lastly, pantothenic acid (Vitamin B5) can indirectly help with myelin formation because it helps with the synthesis of fatty acids and myelin is mostly made up of fat. Myelin has been shown to degenerate in chickens that are deficient in B5 (73). 

27. Probiotics and Prebiotics

It is estimated that 100 trillion bacteria, and 500 to 1,000 species of bacteria, live in the human gut.

These gut bacteria, collectively known as the gut microbiome, help with digestion.

But an increasing amount of research suggests that gut bacteriaalso communicate with your brain through the microbiome-gut-brain axis.

And probiotics and prebiotics can improve your brain health and support myelin production by actually changing the mixture of bacteria in your gut.

Probiotics are live microorganisms with health benefits when consumed, generally by improving or restoring the gut microbiome.

Meanwhile, 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 your gut. Essentially, prebiotics are food for the probiotics in your intestines.

Research has found that your gut microbes affect the structure and function of the brain by regulating myelination. Probiotics and prebiotics can help upregulate the genes linked to myelination and myelin plasticity (86).

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

To increase my probiotic intake, I take Optimal Biotics, which is a premium probiotic supplement that improves my mental health.

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

Check out this article to learn more about probiotics and prebiotics, and how you can use them to improve your brain function.

28. Reduce Exposure to Electromagnetic Fields (EMFs)

“I have no doubt in my mind that, at the present time, the greatest polluting element in the Earth’s environment is the proliferation of electromagnetic fields.” - Dr. Robert Becker, Nobel Prize nominee and author of The Body Electric: Electromagnetism And The Foundation Of Life

You won't hear many people talk about this but it needs to be acknowledged.

An increasing amount of research is showing that electromagnetic frequencies emitted from Wi-Fi, laptops, and cellphones can negatively affect the brain and produce widespread neuropsychiatric effects including depression (59). 

It’s an inconvenient truth that needs to be talked about, rather than downplayed, ignored and dismissed.

Some people are more sensitive to them than others. I’m one of them. 

Two environmental doctors have told me that I’m sensitive to environmental radiation, and some of my symptoms can be traced back to EMF hypersensitivity. It's likely why I benefited so much from neurofeedback, as EMFs can affect brainwaves (74-78). 

I suspect a lot of people are dealing with the same problem. 

This research paper explains that there is an association between EMF exposure and myelin deterioration, which may account for many of the symptoms that people with EMF hypersensitivity experience (58).

So if you’re trying to rebuild myelin, it’s a good idea to limit your exposure to EMFs.

How do you that?

I'm still learning about how to manage and combat them, but here are some initial steps you can take:

• Get an EMF meter to determine your exposure. I use this one. It's the best option that is currently available. It measures electric, magnetic and radiofrequency fields. It's like having three meters in one.

• Put your phone on airplane mode when you’re not using it. Or use a radiation-blocking phone case such as Safe Sleeve. I did a lot of research into radiation-blocking cases and Safe Sleeve is the best on the market. They are manufactured with materials that have been 3rd-party tested to block 99.9% of radiation coming off a cell phone.

• Turn off Wi-Fi at night while you’re sleeping.

• If you have a laptop, don’t touch it. Use a wired keyboard and wired mouse instead.

• Supplement with the herb Rhodiola. It has radioprotective effects (60-62). I previously wrote about Rhodiola here.

This is just the tip of the iceberg. There are many other steps you can take, and I plan on writing more about this soon because it isn’t discussed enough.

This may seem like “woo-woo” but it’s a real issue. And I suspect it will eventually become one of the biggest issues of our time.

Conclusion

You don’t have to let your brain deteriorate over time. 

You have the power to maintain it and rebuild the myelin within it. 

Overall, the above 27 steps can help your body regenerate myelin. They have really helped me.

I hope you implement some of them into your daily life and you notice your brain functions more optimally. 

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Live Optimally,

Jordan Fallis

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(61) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3148626/

(62) https://www.ncbi.nlm.nih.gov/pubmed/16013456

(63) http://www.ncbi.nlm.nih.gov/pubmed/25524711

(64) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625486/

(65) https://www.ncbi.nlm.nih.gov/pubmed/9482240

(66) http://jnnp.bmj.com/content/early/2008/10/31/jnnp.2008.149286

(67) http://www.lifeextension.com/protocols/neurological/multiple-sclerosis/Page-02

(68) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3137939/

(69) https://www.ncbi.nlm.nih.gov/pubmed/641593

(70) https://www.ncbi.nlm.nih.gov/pubmed/20090312

(71) https://www.ncbi.nlm.nih.gov/pubmed/24607226

(72) http://www.sciencedirect.com/science/article/pii/S2211034815000061

(73) http://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid

(74) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4459698/

(75) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614696/

(76) https://www.ncbi.nlmnih.gov/pubmed/14995060

(77) https://www.ncbi.nlm.nih.gov/pubmed/12464096

(78) https://www.ncbi.nlm.nih.gov/pubmed/12881192

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

(80) https://www.ncbi.nlm.nih.gov/pubmed/17603852/

(81) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642176/

(82) https://www.ncbi.nlm.nih.gov/pubmed/20976807

(83) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4029808/

(84) https://www.ncbi.nlm.nih.gov/pubmed/24848795

(85) https://www.ncbi.nlm.nih.gov/pubmed/16522237

(86) https://www.nature.com/articles/tp201642

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The Remarkable Antioxidant That Can Help Treat 6 Mental Illnesses

When I went to the doctor years ago for help with my concussion symptoms and mental health challenges, he offered me two options – addictive sleeping pills or antidepressants.

That was it.

I was left in the dark.

I had no other options and nowhere to turn, so I had to take the medication.

Years later, I now know there are many other options and solutions.

N-acetyl-cysteine (NAC), a cheap amino acid and antioxidant, is one of the more effective and safer options to deal with the root cause of mental illness and sub-optimal cognition.

What's N-Acetylcysteine? How Can It Help The Brain?

N-acetyl-cysteine (NAC) is a modified form of the amino acid cysteine and helps your body produce glutathione.

Glutathione is a powerful antioxidant that supports liver detoxification and reduces free radicals in the body. 

Over the past 30 years, high doses of NAC have been used in emergency rooms to combat acetaminophen (Tylenol) toxicity (1, 2). 

But there is also an overwhelming amount of evidence showing that NAC can help treat a number of neurological and psychiatric disorders, and it has personally played a huge role in my recovery from mental illness and post-concussion syndrome. 

A systematic review of all of the evidence suggests that NAC is effective at treating the following conditions (4, 6, 18, 19):

•    Major depressive disorder
•    Bipolar disorder
•    Drug addiction
•    Obsessive-compulsive disorder
•    Autism
•    Schizophrenia
•    Alzheimer's disease
•    Certain forms of epilepsy (progressive myoclonic)

NAC also reduces the severity of mild traumatic brain injury in soldiers, and animal studies show that it can improve cognition after moderate traumatic brain injury (5). 

Disorders such as anxiety and attention deficit hyperactivity disorder have preliminary evidence but require larger studies (4, 6). 

Mike Cernovich has even wrote about how severe mental illness runs in his family and how NAC helped him overcome his depression and anxiety. 

Overall, it’s clear to me that NAC should be a first-line treatment for mental illness, along with these three other critical nutrients. The fact that NAC improves so many different mental disorders tells me that it’s much closer to treating the root cause of these brain afflictions than standard psychiatric care. 

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was helpful, but I eventually experienced some side effects at that dosage due to heavy metal redistribution. I don’t need to take nearly as much anymore after doing other treatments. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many of my clients actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now take and recommend just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

How Is It So Effective At Treating All These Mental Health Conditions?

First of all, it's important to note that NAC seems to target biological pathways that are common across all mental disorders. And this is something mainstream medicine and the pharmaceutical industry would rather ignore. NAC isn't patentable. They would rather focus on producing, patenting and marketing new drugs for many different disorders. There’s lots more money in that.

Here are some possible explanations for its effectiveness:

• NAC has anti-inflammatory properties, and inflammation has been linked to depression and other mental health disorders (12, 13).

• NAC has also been shown to successfully cross the blood-brain-barrier and raise glutathione levels in the brain. Low levels of glutathione in the brain have been linked to a number of psychiatric disorders (8-11, 17-19, 24).

• High levels of oxidative stress have been identified in the brains of patients with a variety of psychiatric illnesses. Increasing brain glutathione by supplementing with NAC can help reduce this oxidative stress and protect neurons from oxidative damage (20-23, 25).

• Lastly, NAC may be having beneficial effects on patients by reducing glutamate, a major excitatory neurotransmitter in the brain that can lead to overstimulation (14-16, 26).

Therefore, if you take NAC, you're giving your body an efficient way to soak up excess glutamate. You’re also reducing oxidative stress and inflammation by giving it glutathione. As a result, this helps alleviate a number of different mental health problems. 

Below, I’ll lay out some of the research exploring NAC as a possible treatment for five mental health problems. Feel free to skip to your condition to learn about it. 

Depression and Bipolar Disorder

Here is some of the research looking into NAC as a possible treatment for depression and bipolar disorder:

• A randomized controlled trial examined 149 individuals with moderate depression. They received two grams of NAC or placebo. Before treatment, the estimated mean depression score was 19.7. At the end of the 8-week study, the score had decreased to 11.1. Individuals who received NAC witnessed improvements in functioning and quality of life (27).
  

• Another randomized controlled trial looked at 75 patients with bipolar disorder. Two grams of NAC or placebo was given for 6 months. At the end of this period, the group who received NAC saw a reduction in their depression and significant improvements in their global, social and occupational functioning. The improvements were rated as “medium to high” and it was concluded that "NAC is a safe and effective augmentation strategy for depressive symptoms” (28).
  

• Several other studies have examined the effects of NAC on bipolar disorder (including mania) and found that two grams of NAC daily significantly improves and even causes a full remission of both depressive and manic symptoms (29-31).

It’s important to note that some of these studies lasted 6 months, which is a very long time for randomized control trials. And all of the studies had beneficial effects and zero severe side effects. That’s quite impressive, especially considering that pharmaceutical companies have spent billions of dollars trying to find a “cure” for depression and bipolar disorder and don’t have much to show for it. 

All of the above research makes sense in light of a meta-analysis that found that patients with bipolar disorder have significantly higher levels of oxidative stress and glutamate in their brain.

A number of mood-stabilizing medications aim to decrease glutamate, yet they come with numerous side effects (14-16, 26, 27, 32, 33).

And as I've discussed before, certain antidepressants can deplete glutathione, which further increases oxidative stress. 

NAC is definitely a better and healthier long-term option. 

Addiction

Substance abuse and addiction are very costly. Yet there are hardly any efficient treatments that prevent relapse. 

But a lot of research is emerging demonstrating a link between oxidative stress and drug addiction, and how NAC can help manage it (66-68). 

• In a small study, 13 people abstaining from cocaine were given 2,400 mg of NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine (34). Follow-up studies also showed that NAC reduced desire and interest in cocaine (35, 36).

• Smokers voluntarily reduce their cigarette use by around 25% after two weeks of supplementing with 2,400 mg of NAC (37, 65).

• And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (38).

Here are 8 other nutrients that can help with addiction.

Obsessive-Compulsive Disorder (OCD)

Not surprisingly, there are brain similarities among people who suffer from addiction and obsessive–compulsive disorder (OCD).

Just like addiction, higher levels of oxidative stress and glutamate are found in people with OCD (39-44). 

The standard treatment for OCD is a combination of antidepressants and psychotherapy.

But around 20% of patients don’t get better with this combination, and many suffer from a variety of drug side effects (45). 

Since NAC is inexpensive and widely available, it’s clear that it has significant advantages for patients. Just don’t expect pharmaceutical reps to bring this to the attention of your doctor. You’ll have to take it yourself.

I also encourage you to check out this article for 21 other ways to treat OCD.

Autism

Autism is a touchy subject. So let me start out by saying that NAC will not cure autism. Autism has many different causes and contributing factors.

However, NAC will likely improve some autistic symptoms. 

Multiple studies suggest that NAC is a well-tolerated treatment for autistic individuals and can reduce their irritability (46-48). 

Like the disorders above, research has found that autistic individuals have higher levels of oxidative stress and lower levels of the antioxidant glutathione in their brains, making it likely that NAC will help them (49-55). 

There is also lots of evidence suggesting that too much glutamate in the brain contributes to autistic symptoms. As discussed earlier, glutamate in a major excitatory neurotransmitter in the brain. It is also the precursor to GABA, a calming neurotransmitter that reduces anxiety. 

There is an enzyme that converts glutamate to GABA, and researchers have found that this enzyme is lower in individuals on the autism spectrum. This leads to more glutamate and less GABA, and therefore much more excitation. Not surprisingly then, glutamate antagonists (e.g. NAC) have been shown to reduce symptoms of autism, bringing them more into balance (56-60). 

Since oxidation and glutamate are abnormally elevated in persons with autism, NAC can kill two birds with one stone by providing an antioxidant effect and reducing glutamate levels in the brain of autistic individuals. 

Schizophrenia

The last mental disorder I’m going to explore is schizophrenia. There is a good amount of research suggesting that NAC can help with this condition as well.

• Researchers gave 2 grams of NAC to schizophrenic patients during a six-month randomized control trial. The participants who received NAC experienced improvements in their symptoms, and many of them did not experience improvements from other treatments. They demonstrated improvements in insight, self-care, social interaction, motivation, and stabilization of mood. Follow-up studies found similar results (62, 63, 70).
  
  

• I found one study that explored NAC’s ability to change schizophrenic patient’s electroencephalogram (EEG) synchronicity – a measure of electrical activity within the brain that I discussed in my post about neurofeedback (69).
  
  

• I also found a case report of a young woman with treatment-resistant schizophrenia who showed significant improvements in symptoms by taking just 600 mg of NAC every day (64).

This makes sense considering there is an expanding body of evidence suggesting oxidative stress occurs in individuals with schizophrenia. Some research shows that the more oxidative stress a schizophrenic patient experiences, the worse their symptoms get. And several studies indicate that NAC may benefit schizophrenics by increasing glutathione and reducing glutamate (61, 71-74).

Conclusion

Overall, oxidation and glutamate are often abnormally elevated in people with a wide range of neurological and psychiatric disorders. 

NAC may correct these underlying problems by generating the antioxidant glutathione and reducing the excitatory neurotransmitter glutamate.

I would definitely advise people suffering from depression, bipolar disorder, OCD, drug addiction or autism to start taking it. See how it affects you. If it helps, keep taking. If not, then try something else. 

Many of the studies also suggest that NAC enhances the effectiveness of psychiatric medications. So if you're already on medication, NAC and your medication will likely work better together. There appears no downside in giving it a try.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was helpful, but I eventually experienced some side effects at that dosage due to heavy metal redistribution. I don’t need to take nearly as much anymore after doing other treatments. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many of my clients actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now take and recommend just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

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Live Optimally,

Jordan Fallis

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22 Proven Ways to Increase Brain Blood Flow

Without a doubt, healthy blood flow is absolutely essential for optimal brain function and mental health.

Brain blood flow, or cerebral blood flow, refers to the blood supply that reaches your brain during a given period of time. 

Your brain needs almost 20% of the blood supply provided by each heartbeat.

A steady flow of blood brings oxygen, glucose and nutrients to the brain, and carries carbon dioxide, lactic acid, and other metabolic waste products away from the brain.

But when blood flow to the brain is hindered, cognitive problems can arise.

Poor brain blood flow and circulation are linked to a number of brain and mental illnesses, including:

• Cognitive dysfunction and brain fog (131-132)

• Chronic fatigue syndrome (140)

• Dementia (133)

• Parkinson’s Disease (134)

• Alzheimer’s disease (135, 143)

• Depression (136)

• Post-traumatic stress disorder (PTSD) (137-139)

• Anxiety (139)

• Obsessive-compulsive disorder (OCD) (139)

• Panic disorder (139)

• Agoraphobia (139)

• Traumatic brain injury (141-142)

• Lyme disease (144)

“Increasing blood flow to the brain might be an effective therapeutic approach to prevent or treat Alzheimer’s.”

— Dr. Robert Vassar

Some of the main causes of poor brain blood flow include abnormal blood pressure, poor circulation, low thyroid, infections, and stress (126-130). 

Besides addressing these major causes, there are several ways to directly increase the amount of oxygen-rich blood that flows to your brain.

Researchers use neuroimaging techniques, such as functional magnetic resonance imaging (fMRI) and positron emission tomography (PET), to measure cerebral blood flow.

And they have found that the following 21 methods increase brain blood flow and circulation in humans. 

After suffering multiple concussions, I had severe depression and brain fog. So I had no choice but to focus on optimizing brain blood flow and circulation.

Many of these methods have been helpful to me over the years.

If you want to naturally increase blood flow to your brain, continue reading to learn more.

1. Exercise

Exercise is one of the best and most accessible ways to increase brain blood flow and circulation. 

Research shows that moderate exercise increases blood flow to the brain by as much as 15% (1). 

And you don’t even need to work out intensely to increase blood flow to your brain.

Simply walking for 30 minutes at a brisk pace, three or four times each week, is good enough. That will get more blood and oxygen to your brain and you’ll reap the benefits (2). 

In fact, the foot’s impact on the ground while walking sends pressure waves through the arteries, which sends more blood and oxygen to the brain (3). 

“There are many studies that suggest that exercise improves brain function in older adults, but we don’t know exactly why the brain improves. Our study indicates it might be tied to an improvement in the supply of blood flow to the brain.”

— Dr. Rong Zhang

Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.

So not surprisingly, 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.

2. Cold Exposure

Exposing yourself to cold temperatures can also help you get more blood flowing to your brain. 

Research shows that putting your hand in ice water for one minute can significantly increase the speed of blood flow to the brain (6-8). 

Researchers have also found that cooling the skin during upright tilting maintains the speed of blood flow to the brain (5). 

Animal studies also show that cold exposure significantly increases cerebral blood flow (4). 

I take a cold shower every day, and often go outside with minimal clothing in the winter to increase my blood flow and circulation. 

You don’t have to do that right away though. You can take it one baby step at a time.

You can start out by finishing your next shower with just 30 seconds of cold water.

See how you feel, and then work your way up to longer.

It can be a bit painful, but you get used to it and the beneficial effects are worth it.

Another way to ease yourself into it is by sticking your face, hand or foot in ice cold water.

Cold exposure also stimulates the vagus nerve and supports the endocannabinoid system. 

3. Sunlight

Research also shows that light stimulates brain blood flow and circulation.

Positron emission technology (PET) measures blood flow to specific areas of the brain.

In one study, researchers used PET scans to monitor cerebral blood flow in patients with season affective disorder (SAD) – before and after light therapy. 

Before light therapy, the scans show that patients had reduced blood flow to the cerebral cortex, the “executive” part of the brain.

But after just a few days of light therapy, this part of the brain started to light up, indicating greater activity and increased blood flow (9).

But this isn’t just seen in depressed individuals.

Another study found that 10 minutes of light exposure can increase brain blood flow in healthy people (10). 

Light therapy even increases brain blood flow in pre-term infants (11). 

I personally get sunlight every day during the spring and summer months to support my brain health. It’s a simple way for me to increase blood flow to my brain every day.

Researchers have also found a positive correlation between Vitamin D levels and brain blood flow (94).

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

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

4. Ginkgo Biloba

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

Today, it’s one of the most popular herbal supplements in the world.

Doctors even prescribe it in Germany!

It’s most commonly used to improve brain health.

Researchers have found that it increases cognitive function, and improves memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease (15). 

These positive effects are mainly because it significantly increases blood flow to the brain and increases blood circulation in the brain (12-14). 

Gingko biloba is included in the Optimal Brain supplement. 

5. Low-Level Laser Therapy (LLLT)

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses red and infrared light to support brain function.

The treatment uses either low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light.

The red and infrared light is applied to the brain, and it stimulates brain cells, helping them helping them function better.

Most doctors are clueless about LLLT; but not every doctor. 

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

One way LLLT can help the brain is by increasing brain blood flow and circulation. 

One study found that applying near infrared light to the forehead can help treat depression and anxiety (without side effects) by increasing frontal regional cerebral blood flow (49).

Another study saw improvement in brain blood flow in healthy elderly women (50). 

Animal research has also found that light can be used to locally increase brain blood circulation (93). 

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

I use the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) and shine the red and infrared light directly on my forehead. It’s a simple way for me to quickly and naturally increase blood flow to the brain.

When I’m travelling and away from home, 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

LLLT can also support thyroid function and mitochondria function and help with brain fog. 

6. Vinpocetine

Vinpocetine is a compound from the Periwinkle plant. 

It’s commonly used in Europe to treat cognitive decline, memory impairments, stroke recovery, and epilepsy.

Researchers have found that it increases brain blood flow in both healthy people and stroke victims.

The increase in brain blood flow leads to increased brain oxygen levels and energy production, reduced brain inflammation, and improved reaction time (16-25). 

I took a vinpocetine supplement after my last concussion to increase blood flow to the brain and speed up my recovery. But I no longer need to take it.

7. Meditation

Meditation is my favourite relaxation technique and it's linked to increased blood flow in the brain.

In one study, 14 people with memory problems followed a simple 8-week meditation program. And researchers found a significant increase in blood flow to the prefrontal cortex (31). 

Logical memory and verbal fluency also improved after training (31). 

Another study showed that just five days of meditation (30 minutes each day) significantly enhanced brain blood flow (32). 

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. That way, you know how well you are meditating. It makes meditating much more enjoyable.

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

8. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound.

Many people know that it’s found in grapes, red wine, raspberries and dark chocolate.

Resveratrol is known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol can increase BDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

But it can also help you quickly get more blood and oxygen flowing to your brain. 

In one study, after taking either 250 or 500 milligrams of resveratrol, study participants experienced a dose-dependent increase in brain blood flow (26). 

Even just 75 mg has been shown to increase brain circulation and cognition (27, 29). 

And a recent study found that chronic resveratrol supplementation increases brain blood circulation in post-menopausal women, improving their cognition and mood (28, 30). 

Resveratrol is included in this supplement.

9. Dark Chocolate

Most people love chocolate, and your brain loves it too. 

Dark chocolate contains cocoa, which is known to improve blood flow. 

It's one of my favourite foods, and it’s included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Research suggests that the flavonoids found in cocoa beans increase blood flow to key areas of the brain for two to three hours after eating them. And this leads to an improvement in cognitive performance and general alertness (33, 35). 

“Certain food components like cocoa flavanols may be beneficial in increasing brain blood flow and enhancing brain function among older adults or for others in situations where they may be cognitively impaired, such as fatigue or sleep deprivation.”

— Dr. Ian A. Macdonald, PhD, from the University of Nottingham Medical School in the United Kingdom

One study found that flavanol-rich cocoa significant increases the speed of brain blood flow in healthy elderly people (34). 

Another study found that drinking two cups of hot chocolate a day for 30 days was linked to improved blood flow to the brain and better memory (36). 

Dark chocolate also increases BDNF and reduces cortisol.

It’s important to choose a type of dark chocolate with at least 70 percent cocoa.

10. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain.

They are essential, meaning your body cannot create them and you have to get them from food or supplements.

Making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system.

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 naturally increase brain blood flow and circulation. 

Research shows that higher omega-3 levels are significantly correlated with higher regional cerebral blood flow (37). 

“This is very important research because it shows a correlation between lower omega-3 fatty acid levels and reduced brain blood flow to regions important for learning, memory, depression and dementia.”

— Dr. Daniel G. Amen, MD, Amen Clinics

And one study found that omega-3 supplementation, in comparison with placebo, significantly increased brain blood flow (38). 

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

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

Unfortunately, most people don't consume enough of these foods.

So supplementing with krill oil should be considered.

Krill oil is a special kind of fish oil that readily crosses the blood-brain barrier. I’ve tried tons of fish oil supplements, and I recommend krill oil over all the others.

11. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase brain blood flow and circulation.

In a randomized controlled trial, 17 post-stroke patients did acupuncture or sham acupuncture for 20 minutes.

The researchers found that the speed of blood flow to both hemispheres of the brain significantly increased during and after acupuncture treatment (39, 42). 

Research has also shown that acupuncture can significantly improve cerebral blood flow and circulation in animals (40-41, 43). 

I’m a really big fan of auricular acupuncture, which is when the needles are inserted into ear.

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture. 

I’d recommend trying to find an acupuncturist in your area who provides ear acupuncture.

Ear acupuncture really helped me the first time I weened off antidepressants. I was surprised.

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

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

Acupuncture also stimulates the vagus nerve. 

12. Chewing Gum

Research reveals that chewing increases brain blood flow (44). 

As a result, chewing can improve cognitive performance and brain function, including working and spatial memory. It also increases the level of arousal and alertness during a cognitive task (45). 

If you chew gum, make sure it’s aspartame-free.

Chewing gum also reduces cortisol. 

13. Acetyl-L-Carnitine (ALCAR) 

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

It’s known to help reverse neurological decline by increasing levels of acetylcholine in the brain.

It’s often used as a brain booster by people of all ages because it support brain cells and increases alertness.

It’s also been shown to be very effective at alleviating chronic fatigue and improving mood by supporting mitochondrial function.

Considering all of this, it’s not too surprising that researchers have also found that it can enhance brain blood flow in people who have had a stroke (46-47). 

I personally find ALCAR improves my mental energy and enhances my cognitive function.

ALCAR is included in the Optimal Brain supplement. 

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

14. Nitrates

Nitrates are both naturally-occurring compounds found in soil and plants.

High levels of nitrates are found in foods such as beets, celery, cabbage, spinach, and other leafy green vegetables.

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

Research shows that a nitrate-rich diet can increase blood flow to the frontal lobe of the brain, improving cognitive function and protecting against cognitive decline (51-52). 

Beet juice is a particularly rich source of nitrates, and studies have found that it can help widen blood vessels and increase oxygen and blood flow to the brain (53-54, 56). 

A double-blind, placebo-controlled trial even found that beet juice can improve cognitive performance by increasing brain blood flow (55). 

“There have been several very high-profile studies showing that drinking beet juice can lower blood pressure, but we wanted to show that drinking beet juice also increases perfusion, or blood flow, to the brain. There are areas in the brain that become poorly perfused as you age, and that’s believed to be associated with dementia and poor cognition.”

— Dr. Daniel Kim-Shapiro, PhD

I don’t really enjoy the taste, but every so often, I do drink beet juice during cognitively-demanding tasks. 

15. Drink Less Coffee (Or Take Theanine)

Coffee is generally excellent for brain health. There is a lot of research showing it is very healthy and can be protective against dementia.

However, studies also show that if you want to get more blood flowing to your brain and within you brain, you’re better off avoiding or limiting caffeine. 

Researchers have found that caffeine significantly reduces brain blood flow by 20 to 30% depending on the study and dosage (74-77). 

The good news is that taking the amino acid theanine can reduce the negative brain blood flow effects of caffeine (78-79). 

That’s why I take a theanine supplement when I drink coffee.

Theanine is included in this anti-anxiety supplement.

I also often take breaks from drinking coffee to normalize brain blood flow and circulation. 

Taking the herb rhodiola can make quitting caffeine much easier because it helps reduce withdrawal symptoms.

Lastly, you could also try supplementing with the whole coffee fruit, instead of just drinking coffee.

The coffee bean is usually separated from the coffee fruit for roasting. When this happens, the surrounding coffee fruit is then thrown away. 

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

In fact, scientists have discovered that ingesting coffee fruit concentrate significantly increases brain function. 

That’s why coffee fruit concentrate is included in Optimal Brain.

16. Piracetam

Piracetam is a “nootropic”, which means it’s a supplement that enhances cognition.

It provides a mild boost in brain function, and it’s regularly used in Europe, Asia and South America to treat cognitive impairment. 

A meta-analysis found that piracetam improves general cognition when supplemented by people in a state of cognitive decline (84). 

Research also shows that it can increase brain blood flow in humans and animals (85-91). 

I used to take piracetam every day but I don’t need it at all anymore.

Phenylpiracetam is an advanced version of piracetam and I found it to be even better because it improves mood and reduces anxiety. It’s also been shown to reverse the depressant effects of benzodiazepines (81-83).

Both piracetam and phenylpiracetam work best if you take them with a source of choline, such as CDP-Choline and Alpha GPC (80). 

17. Ketogenic Dieting

A ketogenic diet is a very low-carbohydrate diet.

To follow the diet correctly, you need to eat less than 50 grams of carbohydrates per day.

This means you need to avoid all carbohydrate-rich foods, including grains, sugar, and even potatoes, legumes and fruit.

When you restrict carbs this much, your body enters ketosis, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

Researchers have found that ketones are a therapeutic option in traumatic brain injury because they can increase brain blood flow by 39% (100). 

Studies have also shown that ketones increase cerebral blood flow by 65% in animals (103-104). 

Caloric restriction also increases ketones, which preserves cerebral blood flow in aging rats (102). 

I follow a ketogenic diet every so often, but not for long stretches of time due to hormone problems that can result from it.

18. Citicoline

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

You need to get choline from food. But most people don’t get enough because very few foods in the Western diet contain it.

That’s why supplementation is often necessary.

Citicoline is a supplemental form of choline that has anti-inflammatory and neuroprotective effects.

It enhances the synthesis of acetylcholine and dopamine (two neurotransmitters that are critical for optimal brain function) and increases the number of acetylcholine and dopamine receptors in your brain (105-110). 

It’s also been shown to improve cognitive function by increasing the rate of brain blood flow (114-116). 

A double-blind placebo-controlled study concluded that Citicoline improves cognitive performance in patients with Alzheimer’s disease by increasing brain blood flow (113). 

I personally have found that citicoline improves my focus and mental energy. It's included in the Optimal Brain supplement. 

You can also find some choline in foods such as beef liver and egg yolks. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But the effects of Citicoline are much more noticeable and immediate because it quickly passes the blood-brain barrier and supports your brain.  

Citicoline also promotes the regeneration of myelin, supports the blood-brain barrier, and helps reverse brain damage.

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

19. Blueberry Juice

Drinking blueberry juice improves cognitive function in the elderly, according to research published (123-125). 

One way it improved brain health was by increasing oxygen levels and increasing blood flow to the brain.

The participants had improvements in working memory while doing cognitive testing.

“In this study we have shown that with just 12 weeks of consuming 30ml of concentrated blueberry juice every day, brain blood flow, brain activation and some aspects of working memory were improved in this group of healthy older adults.”

— Dr. Joanna Bowtell

The amount of juice in the study was equivalent to 230g of blueberries.

The researchers believe that the flavonoids in blueberries were responsible for the positive effects.  

20. Pyrroloquinoline Quinone (PQQ)

Pyrroloquinoline quinone (PQQ) is a vitamin-like enzyme and potent antioxidant found in plant foods that can improve cognitive function.

Researchers have found that supplementing with PQQ can increase blood flow to the prefrontal cortex (117-118). 

One study found that PQQ can prevent the reduction of brain function in elderly people, especially in attention and working memory, by increasing brain blood flow (119). 

21. Intranasal Insulin

Insulin is one of the hormones that significantly affects brain function.

It's been shown to pass the blood-brain barrier and act on insulin receptors directly within the brain.

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

Intranasal insulin has been reported to significantly enhance memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing brain blood flow and circulation.

Research shows that intranasal insulin increases regional cerebral blood flow in the insular cortex (120, 122). 

In a randomized, double-blinded, placebo-controlled, intranasal insulin improved brain blood flow in older adults (121).

If you’re interested in learning more, I previously wrote a full article about intranasal insulin.

22. Music

I previously wrote about how music naturally reduces cortisol, helps treat OCD, and increases dopamine and oxytocin. 

But now it looks like it also increases blood flow to the brain.

Researchers found that musical training or listening to music increases blood flow to the brain (145-146).

It’s even more effective when you’re learning or listening to music that you really enjoy.

23. BONUS: Other Promising Nutrients and Herbs

Researchers have found that the following compounds can increase cerebral blood flow in animals. But I couldn’t find any research showing that it will do the same in humans. However, they are worth experimenting with as many of them have been effective at supporting my brain and mental health over the years.

• Arginine (57-60)

• Vitamin E (61-64)

• Bacopa (65-66) – also improves memory

• Curcumin (67-68)

• Ginseng (69-70)

• Citrulline (71-72)

• Icariin (73) – also promotes neurogenesis

• Forskolin (95) – also helps with brain fog

• S-adenosyl-L-methionine (96)

• Quercetin (97-98)

• Taurine (99) – also lowers homocysteine

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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14 Proven Ways to Increase Orexin Levels Naturally

Orexin, also known as hypocretin, is a neuropeptide. 

It plays a crucial role in regulating your sleep-wake cycle, reward and motivation, and the stress response.

Orexin consists of two neuropeptides, orexin-A and orexin-B.

They’re both produced in the hypothalamus, a region of the brain responsible for various functions, including sleep and wakefulness. 

Orexin has a significant impact on brain function and mental health. 

Higher orexin levels can lead to improved sleep, better mood and motivation, enhanced stress response, and potential cognitive benefits. 

Meanwhile, low orexin levels have been associated with numerous medical conditions and sleep disorders. 

By understanding and implementing strategies to increase orexin levels, you can improve your brain function and overall mental health.

In this article, we’ll explore how to increase orexin levels naturally.

The article includes four main sections: 

• The various functions of orexin and how it affects your brain function and mental health

• The benefits of increasing orexin

• The medical conditions and symptoms associated with low orexin levels 

• The 14 best research-backed ways to boost your orexin levels

Read on to learn more and discover how you can naturally improve your orexin levels

What Does Orexin Do? How Does It Affect Your Brain Function and Mental Health?

Orexin plays a critical role in various physiological functions. Some of the main functions of orexin include:

Sleep-wake regulation: Orexin plays a vital role in maintaining wakefulness and stabilizing sleep-wake cycles. It keeps you awake during the day and promotes a smooth transition between sleep stages at night. During the day, it stimulates arousal-promoting neurons in different brain regions. Conversely, at night, it stimulates sleep-promoting neurons in the brain (32-34). 

Reward and motivation: Orexin has been implicated in the brain's reward system, which is responsible for feelings of pleasure and motivation. It may play a role in the regulation of mood and motivation, as well as in addiction and compulsive behaviors. Research shows that orexin interacts with the mesolimbic dopamine system and modulates dopamine release (35-37). 

Stress response: Orexin is also involved in the hypothalamic-pituitary-adrenal (HPA) axis, which is the body's primary stress response system. It can help modulate the release of stress hormones such as cortisol. It also interacts with other neurotransmitter systems, such as serotonin, and norepinephrine. As a result, orexin can impact how your brain responds to stressors, and could potentially contribute to stress-related mental health issues such as anxiety disorders and depression (38-40). 

The Benefits of Increasing Orexin

Producing more orexin can provide several benefits, especially if you have low orexin levels or disruptions in orexin function. 

The potential benefits of increasing your orexin levels include:

Improved sleep: Higher orexin levels can help stabilize your sleep-wake cycle, leading to increased alertness during the day and better sleep quality at night. This may be particularly beneficial for individuals with sleep disorders like narcolepsy or insomnia (41-43). 

Better mood and motivation: Increased orexin levels may help improve mood and motivation, which could benefit individuals with mood disorders such as depression or anxiety (44-46). 

Improved stress response: Higher orexin levels can help balance the release of stress hormones such as cortisol, which could lead to better stress management and overall well-being (47-49). 

Potential cognitive benefits: Some studies suggest that orexin plays a role in cognitive functions like learning and memory. So increasing your orexin levels could contribute to improved cognitive performance (50-52).

Conditions and Symptoms Associated with Low Orexin Levels

Low levels of orexin or disruptions in orexin function have been linked to several health conditions, primarily sleep disorders and conditions related to sleep-wake regulation. 

As a result, researchers are exploring orexin-targeted therapies to treat certain medical disorders and health conditions. 

Some of the health conditions associated with low orexin levels include:

Narcolepsy: Low levels of orexin (or disruptions in its function) have been linked to narcolepsy, a condition characterized by excessive daytime sleepiness and sudden attacks of muscle weakness. Researchers have found low levels of orexin-A in individuals with narcolepsy (53-55). 

Sleep apnea: Obstructive sleep apnea is a sleep disorder characterized by repeated interruptions in breathing during sleep due to the collapse of the upper airway. Some research suggests that alterations in orexin function may contribute to the development of sleep apnea (56-58). 

Insomnia: Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or experiencing non-restorative sleep. Some research suggests that disruptions in orexin function may be involved in the development of certain types of insomnia (59-61). 

Mood Disorders: Some studies suggest that orexin may be involved in mood regulation, with alterations in orexin function potentially contributing to mood disorders such as depression and anxiety (62-64). 

Chronic fatigue syndrome (CFS): Some studies suggest that alterations in orexin function may play a role in the development or severity of CFS (65-66). 

Fibromyalgia: Some studies have suggested that disruptions in orexin function may contribute to the development or severity of fibromyalgia (67-68). 

Parkinson's disease: Some research has found alterations in orexin levels in individuals with Parkinson's disease, suggesting that disruptions in orexin function may be involved in the development or progression of the disorder (69-71). 

Alzheimer's disease: Some studies have suggested that alterations in orexin function may contribute to the development or progression of Alzheimer's disease (72-74). 

Attention deficit hyperactivity disorder (ADHD): Some research has suggested that disruptions in orexin function may contribute to the development or severity of ADHD (75-76). 

Migraine: Some studies have suggested that disruptions in orexin function might play a role in the development or severity of migraine (77-79). 

Perhaps you struggle with one or more of these conditions or symptoms. 

The good news is that you’re not powerless.

You can do something about it. 

You have the power to increase your orexin levels and improve your brain function and mental health. 

All you need to do is implement some of the strategies below. 

Many of these methods have been helpful to me over the years.

And they can help you too. 

Let’s jump into them.

14 Proven Ways to Increase Orexin Levels Naturally

1. Exercise

Exercise can have a positive impact on orexin levels and overall brain health. 

Research shows that regular physical activity can influence neurotransmitter systems, including orexin. 

Some studies also suggest that exercise can increase orexin release and increase orexin levels in the brain. 

In one study, researchers found that exercise increased orexin A levels in the hypothalamus. 

The authors suggested that the increased orexin A levels might be responsible for promoting wakefulness and enhancing energy expenditure during physical activity (1). 

Research has also found that orexin neurons are activated during physical activity, suggesting a possible link between exercise and increased orexin release (2). 

Some researchers have suggested that orexin plays a role in promoting physical activity, potentially through increased release during exercise (3). 

Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.

So not surprisingly, 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.

2. Intermittent Fasting and/or Caloric Restriction

Intermittent fasting or food restriction are other ways to increase orexin release. 

Studies suggest that intermittent fasting can increase orexin levels and improve wakefulness.

One study found that fasting increased orexin levels, which led to increased wakefulness (4). 

Researchers have also highlighted that orexin neurons are sensitive to changes in blood glucose levels. By fasting, you can increase orexin release, which can lead to increased arousal and wakefulness (5). 

Increased orexin levels due to fasting is believed to be adaptive. Since orexin promotes wakefulness and arousal, it would then help an individual search for food during periods of food scarcity (6). 

Researchers have also investigated the effects of caloric restriction on orexin-A levels. 

The researchers found that after a 2-week period of 40% caloric restriction, orexin-A levels in the hypothalamus were significantly increased (31). 

I typically don’t recommend restricting calories too much because it can add too much stress on the body, which can ultimately end up making chronic illness worse in the long run. 

Intermittent fasting is much more preferable than simply reducing and restricting calories. 

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.

3. Maintain a Healthy Body Weight

Obesity has been linked to disruptions in orexin function.

In one study, researchers found that obese individuals had lower levels of orexin compared to non-obese individuals, and that this decrease was associated with poorer sleep quality and daytime sleepiness (7). 

Another study found that obese individuals had lower levels of orexin in their cerebrospinal fluid (CSF) compared to non-obese individuals, and that this decrease was correlated with insulin resistance and other markers of metabolic dysfunction (8). 

So if you want to optimize your orexin levels, you should strive to achieve and maintain a healthy body weight by following a balanced diet and exercising regularly. 

Make sure you download my free food guide so that you know what foods you should be eating for optimal brain function and mental health. 

4. Sunlight

There is some evidence to suggest that exposure to sunlight, particularly in the morning, can increase orexin levels in the brain.

In this study, participants were exposed to either bright light or dim light for 90 minutes in the morning before a simulated night shift. The researchers found that exposure to bright light significantly increased orexin levels in the participants' cerebrospinal fluid, and that this increase was associated with improved cognitive performance during the night shift (9). 

In an animal study, rats were exposed to either light or darkness during the day, and their brain levels of various neurotransmitters, including orexin, were measured. The researchers found that exposure to light significantly increased orexin levels in the rats' hypothalamus, a brain region that plays a key role in regulating sleep and wakefulness (10). 

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

5. Limit Blue Light Exposure

Blue light is emitted by screens on smartphones, tablets, and computers.

There is evidence to suggest that exposure to blue light, particularly in the evening or nighttime, can suppress orexin levels and disrupt sleep-wake cycles.

In one study, researchers found that exposure to blue light in the evening suppressed orexin levels in rats and altered their circadian rhythms. 

The researchers suggested that these effects may be due to the inhibitory effects of blue light on melatonin, a hormone that is involved in regulating sleep-wake cycles and is known to interact with orexin pathways (11). 

In another study, researchers investigated the effects of evening blue light exposure on orexin levels and sleep in humans. 

The researchers found that exposure to blue light for two hours in the evening significantly reduced orexin levels and delayed the onset of sleep compared to exposure to dim light (12). 

These findings suggest that blue light exposure in the evening may disrupt orexin-mediated sleep-wake cycles in humans.

Overall, while blue light exposure can have beneficial effects on mood and cognitive performance during the daytime, it is important to limit exposure to blue light in the evening and night time to avoid disrupting sleep and orexin-mediated processes. 

This can be achieved by avoiding bright screens and electronic devices before bedtime, and by using blue-light blocking glasses or filters on electronic devices.

6. Reduce Inflammation

There is evidence to suggest that chronic inflammation can affect orexin-mediated processes.

In one study, researchers found that inflammation caused by lipopolysaccharide (LPS), a bacterial endotoxin, reduced orexin levels in the hypothalamus of rats. 

The researchers suggested that this effect may be due to the inhibitory effects of inflammation on the production and release of orexin (13). 

Another study looked at the relationship between inflammation, orexin, and sleep in humans. 

The researchers found that higher levels of the inflammatory marker C-reactive protein (CRP) were associated with lower levels of orexin and poorer sleep quality.

The authors suggested that inflammation may disrupt orexin-mediated sleep-wake cycles and contribute to the development of insomnia (14). 

There are many causes of chronic inflammation, including infections, toxic 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 limiting foods 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.

7. Protein and Amino Acids

There is evidence to suggest that certain amino acids, particularly the branched-chain amino acids (BCAAs), can affect orexin-mediated processes.

In one study, researchers investigated the effects of BCAA supplementation on orexin levels and metabolic function in humans. 

The researchers found that BCAA supplementation increased orexin levels in the participants' cerebrospinal fluid

The authors concluded that BCAAs stimulate orexin production and release (15). 

I personally take BCAA protein powder throughout the day when I don’t have access to a source of high-quality protein.

Another study looked at the effects of the amino acid tryptophan on orexin levels and sleep-wake cycles in rats. 

The researchers found that tryptophan supplementation increased orexin levels in the rats' hypothalamus, and that this increase was associated with improved sleep-wake cycles and cognitive performance. 

The authors concluded that tryptophan stimulates orexin production and release, and that this may contribute to its effects on sleep and cognition (16). 

Some healthy foods that contain tryptophan include bananas, chicken, turkey and dark chocolate.

Personally, supplementing with tryptophan never helped me. In fact, it always seemed to make me worse. It gave me asthma and acne and actually increased my chronic inflammation and depression.  

However, some people do see their mental health and sleep improve when they increase their intake of tryptophan. So it shouldn’t be completely disregarded. 

So supplementing with tryptophan is worth a shot if you haven’t tried it yet. Just be aware of possible side effects. 

If you want, you can also try supplementing with 5-HTP instead of tryptophan, as some people respond better to it. 

5-HTP is included in this supplement.

8. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients found in fatty fish, fish oil supplements, and some plant-based sources. 

They are essential, meaning your body cannot create them and you have to get them from food or supplements.

They’re the highest quality fats for the brain, playing a critical role in brain function and inflammation. 

So making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system.

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.

Some studies suggest that omega-3 fatty acids can also impact orexin levels.

One study found that a high-fat diet rich in omega-3 fatty acids can increase the expression of prepro-orexin mRNA in the hypothalamus (17). 

Another study found that omega-3 fatty acids modulate the activity of the brown adipose tissue (BAT). 

Orexin plays a role in regulating BAT activity, and so omega-3 fatty acids could potentially influence the orexinergic system through this pathway (18). 

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

Unfortunately, most people don't consume enough of these foods.

So supplementing with krill oil should be considered. 

Krill oil is a special kind of fish oil that readily crosses the blood-brain barrier. I’ve tried tons of fish oil supplements, and I recommend krill oil over all the others.

9. Cold Exposure

Research suggests that exposure to cold temperatures can increase orexin levels.

In one study, researchers found that cold exposure leads to an increase in orexin-A in the cerebrospinal fluid (CSF) (19). 

Another study found that exposure to cold temperatures increased orexin levels in the participants' blood (20). 

Researchers have also found that regular cold exposure increases wakefulness and alertness during the day, and that these effects are associated with increased orexin activity in the brain (21). 

To practice cold exposure, you can try taking cold showers or spending time in a cool environment. 

But 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.

10. Berberine

Berberine is a natural alkaloid found in plants like goldenseal, barberry, and Oregon grape.

It has various health benefits, including anti-inflammatory, anti-diabetic, and anti-obesity effects.

Researchers have found that berberine increases the expression of orexin-A and its receptor OX1R in the hypothalamus (22). 

I’ve experimented with varying dosages of berberine. I personally didn’t notice any profound brain and mental health benefits, but I have heard good things from others.

11. Acetylcholine

Acetylcholine is a neurotransmitter that plays an important role in many physiological processes, including sleep, memory, and attention. 

There is evidence to suggest that acetylcholine interacts with orexin-mediated processes in the brain.

Researchers investigated the effects of acetylcholine on wakefulness and orexin levels. 

They found that activation of acetylcholine neurons in the brain increased orexin release and promoted wakefulness, while inhibition of acetylcholine neurons decreased orexin release and promoted sleep. 

The authors concluded that acetylcholine plays a key role in regulating orexin-mediated processes involved in sleep-wake cycles and cognitive function (24).

Another study looked at the effects of acetylcholine on cognitive function and orexin levels in humans. 

The researchers found that blocking acetylcholine receptors impaired cognitive performance and decreased orexin levels in the participants' cerebrospinal fluid (26). 

Research also shows that activation of muscarinic acetylcholine receptors on orexin neurons led to increased orexin neuron firing (25). 

So it’s quite clear that acetylcholine can interact with orexin pathways and contribute to wakefulness, cognitive function, and attention.

So make sure you read my previous article all about increasing acetylcholine in the brain. In it, I share the 27 best ways to boost acetylcholine, and those strategies will indirectly increase orexin as well.

You can read that previous article here.

12. Galantamine

Galantamine is an alkaloid isolated from the plant Galanthus woronowii. 

It’s an acetylcholinesterase inhibitor, which means it works by increasing the levels of acetylcholine in the brain. 

Researchers have examined the effects of galantamine on the activation of human orexin OX1 and OX2 receptors. 

In their experiments, they found that galantamine facilitated the action of orexin-A at OX2 receptors but not at OX1 receptors (23). 

This suggests that galantamine has some modulatory effects on the orexinergic system through its influence on OX2 receptors.

Galantamine is commonly used to treat Alzheimer's disease and other cognitive disorders due to its ability to improve memory and cognitive function.

So if you’re looking to improve your memory, it’s a good option.

13. Estrogen

Estrogen, a primary female sex hormone, has been found to influence various physiological functions, including the regulation of sleep-wake cycles, mood, and appetite. 

There is also evidence to suggest that estrogen can interact with the orexinergic system, leading to changes in orexin levels.

In one study, researchers investigated the effects of estrogen on orexin neurons.

The researchers found that the administration of estrogen significantly increased the number of orexin-expressing neurons in the lateral hypothalamic area.

This study provides evidence that estrogen can influence orexin levels (27). 

Another study looked at the effects of gender and gonadal hormones on prepro-orexin mRNA expression in rats. 

Researchers found that the expression of prepro-orexin mRNA was higher in female rats than in male rats and that ovariectomy led to a decrease in prepro-orexin mRNA levels. 

But when ovariectomized rats were treated with estradiol, a form of estrogen, the expression of prepro-orexin mRNA was restored, suggesting that estrogen plays a significant role in regulating orexin synthesis (28). 

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

You can check your estrogen levels here.

14. Vagus Nerve Stimulation 

Vagus nerve stimulation (VNS) is another way to influence your orexinergic system.

The vagus nerve is the tenth cranial nerve and plays a crucial role in regulating many physiological functions, including heart rate, digestion, and mood. 

Vagus nerve stimulation (VNS) is a therapeutic technique used to treat epilepsy, depression, and other conditions.

Researchers have investigated the effects of long-term VNS on sleep-wake behavior and orexin expression in a rat model of epilepsy. 

The researchers found that VNS reduced the number of seizures, increased wakefulness, and decreased the duration of sleep. 

In addition, VNS-treated rats showed an increase in orexin-A expression in the lateral hypothalamus (29). 

Another study further explored the role of orexin in VNS-induced wakefulness in rats. 

The authors reported that the administration of an orexin receptor antagonist reduced the VNS-induced increase in wakefulness (30). 

These studies suggest that the orexinergic system is involved in mediating the effects of VNS on sleep-wake behavior.

Read this article for 13 ways to stimulate your vagus nerve. 

Deep breathing with the EmWave2 device is my favourite way.

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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