14 Remarkable Benefits of Alpha GPC + Dosage & How To Take It

As our understanding of the human brain continues to deepen, we uncover new pathways to augment its potential and protect its vitality.

One such groundbreaking discovery is Alpha GPC.

Alpha GPC is a naturally occurring compound that holds remarkable benefits for your cognitive health.

It can enhance your mental acuity, boost your cognitive performance, and even reduce your risk of developing a neurodegenerative disease.

Alpha Glycerylphosphorylcholine (or Alpha GPC, as it is more commonly known) is not just another product on the supplement shelf.

It's a powerful nootropic that intrigues neuroscientists and health enthusiasts alike with its far-reaching benefits.

Alpha GPC has something to offer everyone.

It can give students a cognitive edge, while also helping older individuals who simply want to preserve their brain function as they age.

In this article, we’ll embark on a journey to better understand Alpha GPC.

I’ll explore the compelling research behind it.

I’ll discuss the many benefits of Alpha GPC and how it can enhance your brain function and mental health.

I’ll then talk about how to take it and the optimal dosage of Alpha GPC.

Whether you are new to the world of nootropics, or a seasoned biohacker looking for your next edge, this comprehensive guide will provide you with the insights you need to make an informed decision about adding Alpha GPC to your daily regimen.

Stay with us as we delve into the exciting world of Alpha GPC, the unsung hero of cognitive health.

Let's begin!

What Is Alpha GPC?

Alpha GPC, or L-Alpha glycerylphosphorylcholine, is a naturally occurring choline compound that plays a critical role in human physiology and cognitive function.

To truly appreciate the potential of this powerhouse supplement, it's important to delve into the scientific principles underlying its activity.

Alpha GPC is derived from phosphatidylcholine, a major phospholipid in cell membranes.

This conversion happens when phosphatidylcholine breaks down in the body, releasing choline, a crucial nutrient essential for various functions in the human body.

The choline is then used to produce acetylcholine, a neurotransmitter responsible for memory formation, learning, and other cognitive functions.

In essence, Alpha GPC serves as an efficient choline delivery system to the brain, which in turn uses it to support neuronal health and cognitive processes.

How Does Alpha GPC Work in the Brain?

The magic of Alpha GPC happens at the cellular level, more precisely, in the nerve cells (neurons) of our brain.

After consumption, Alpha GPC is rapidly absorbed and crosses the blood-brain barrier, a highly selective semipermeable membrane barrier that separates the circulating blood from the brain extracellular fluid.

Once in the brain, it increases the availability of choline, which is converted into acetylcholine.

Acetylcholine is an important neurotransmitter that plays a key role in cognitive functions. I previously wrote about it here.

Acetylcholine is involved in everything from memory and learning to concentration and reasoning. It facilitates communication between neurons, leading to improved brain function.

Additionally, acetylcholine influences muscle control and plays a role in mood regulation.

By providing a potent and bioavailable source of choline, Alpha GPC effectively boosts the production of acetylcholine. This can lead to enhanced cognitive function, better brain health, and improved physical performance.

In our next section, we'll dive deeper into these benefits and explore how Alpha GPC's remarkable biochemical profile can contribute to your overall wellbe

14 Proven Benefits of Alpha GPC (Glycerylphosphorylcholine)

1. Alpha GPC Enhances Memory and Learning

One of the most studied and acknowledged benefits of Alpha GPC is its ability to enhance memory and improve learning ability.

Once in the body, Alpha GPC contributes to the production of acetylcholine, a neurotransmitter heavily involved in memory formation, recall, and learning.

Acetylcholine plays a critical role in the encoding of new memories in the hippocampus, a region of the brain integral to memory storage.

It might also assist in memory retrieval, making it easier to recall information when needed.

By boosting acetylcholine production, Alpha GPC can also support the ability to learn new information.

Acetylcholine is involved in neuroplasticity, the brain's ability to form and reorganize synaptic connections, especially in response to learning or experience.

Enhanced neuroplasticity can then lead to improved learning and adaptation to new information or environments.

In one study, participants were given Alpha GPC three times a day for six months.

Researchers found that participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory and learning ability (1).

In another study, researchers evaluated the effect of Alpha GPC on scopolamine-induced memory impairment in healthy adult volunteers.

Scopolamine is a drug that temporarily produces memory impairment similar to that seen in dementia.

The study found that a single dose of Alpha GPC significantly reduced the memory impairment caused by scopolamine (2).

2. Alpha GPC Improves Focus and Concentration

Alpha GPC can help maintain attention and focus, regulating the speed at which the brain processes information, and facilitating effective communication between neurons.

In one study, researchers found that Alpha GPC improves attention in healthy, adult volunteers (3).

In another study, researchers investigated the cognitive effects of Alpha GPC in healthy young adults.

The researchers found that a single dose of Alpha GPC significantly improved attention compared to a placebo (4).

Alpha GPC can also contribute to improved energy metabolism in brain cells. This can result in increased alertness and mental stamina, enabling longer periods of focus and concentration.

3. Alpha GPC Is Neuroprotective

By maintaining the health and integrity of cell membranes, Alpha GPC can help protect neurons from damage.

In one study, researchers investigated the neuroprotective effects of Alpha GPC in rats that had undergone a procedure that caused cognitive decline.

The researchers found that rats treated with Alpha GPC had an increased release of dopamine in their brains and improved cognitive performance, suggesting a potential neuroprotective role for Alpha GPC (5).

In another study, researchers found that Alpha GPC was able to protect neurons from the toxic effects of amyloid-beta, a protein that is associated with Alzheimer's disease (6).

4. Alpha GPC Helps With Stroke Recovery

Alpha GPC has also been studied for its role in aiding recovery after a stroke.

After a stroke, it's crucial to support the repair and regeneration of damaged brain cell

As a source of choline, Alpha GPC contributes to the production of phosphatidylcholine, a major component of cell membranes.

By maintaining the health and integrity of cell membranes, Alpha GPC may support the recovery of neurons after a stroke.

Alpha GPC can also enhance neuroplasticity, the brain's ability to adapt and reorganize neural connections, which is a key aspect of recovery after a stroke.

Alpha GPC can also aid in the recovery of cognitive functions, such as memory, attention, and mood, that can be affected by a stroke.

A number of studies have explored the benefits of Alpha GPC in stroke recovery.

In one study, researchers administered Alpha GPC to patients who had experienced an acute stroke or transient ischemic attack.

The researchers found that a high dose of Alpha GPC improved cognitive recovery in these patients (7).

Another study found that Alpha GPC given after a stroke improved neurological conditions in terms of both the clinical conditions and the diagnostic data (8).

5. Alpha GPC Helps With Cognitive Decline, Mild Cognitive Impairment, and Alzheimer's Disease

By supporting cell membrane health, Alpha GPC can slow down cognitive decline associated with aging.

Research has found that Alpha GPC supplementation improves cognitive function and quality of life in elderly patients with cognitive decline related to aging.

Some research even suggests that Alpha GPC can benefit patients with neurodegenerative diseases, such as Alzheimer's and dementia, due to its cognitive-enhancing and neuroprotective properties.

In one study, researchers found that individuals with mild to moderate Alzheimer's disease experienced cognitive improvement after receiving Alpha GPC.

Participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory, attention, and mood (9).

6. Alpha GPC Improves Mood and Helps With Depression

Alpha GPC could also help improve mood and manage depressive symptoms.

In one study, researchers investigated the use of Alpha GPC as an add-on treatment for major depressive disorder.

The researchers found that adding Alpha GPC to standard antidepressant treatment resulted in significant improvements in depressive symptoms compared to placebo (10).

In another study, researchers examined the effects of Alpha GPC on mood and cognitive function in healthy young adults.

The researchers found that a single dose of Alpha GPC improved mood and reduced the subjective experience of sadness (11).

7. Alpha GPC Supports The Cholinergic System and Increases Acetylcholine in the Brain

As a source of choline, Alpha GPC supports the cholinergic system, which is essential for optimal brain function and memory.

Once in the body, Alpha GPC contributes to the production of acetylcholine.

Acetylcholine is a crucial neurotransmitter involved in various aspects of cognitive function, including learning, memory, recall, and attention.

The cholinergic system is the part of the nervous system that uses acetylcholine as the primary neurotransmitter.

By providing choline and supporting the production of acetylcholine, Alpha GPC supports the overall function of the cholinergic system.

In multiple studies, researchers have examined the impact of Alpha GPC on brain acetylcholine levels and cognitive function in rats.

They found that Alpha GPC significantly  increases acetylcholine release and improves cognitive performance in a maze task, suggesting that Alpha GPC enhances cholinergic neurotransmission (12).

Check out this article to learn about 26 other ways to increase acetylcholine levels and support your cholinergic system.

8. Alpha GPC Supports Cell Regeneration

Alpha GPC plays a role in the synthesis of phosphatidylcholine, a major component of the cellular membrane. 

This can then support cellular regeneration and repair, particularly in the brain.

Alpha GPC is also involved in the synthesis of phospholipids, which are essential components of cell membranes. 

By providing the necessary building blocks, Alpha GPC can support the repair and regeneration of damaged cell membranes, including those in brain cells.

Alpha GPC has also been shown to have neuroprotective properties. 

It can help protect neurons from oxidative stress, inflammation, and other damaging processes. 

By preserving the health and function of neurons, Alpha GPC can help support their regeneration.

Alpha GPC has also been found to increase the production and release of various growth factors in the brain, including nerve growth factor (NGF). 

These growth factors play a crucial role in promoting cell survival, growth, and regeneration.

Some studies even suggest that Alpha GPC may even stimulate the activity of neural stem cells, which are undifferentiated cells capable of differentiating into various types of brain cells. 

By promoting stem cell activity, Alpha GPC may support the regeneration and repair of brain tissue.

9. Alpha GPC Helps With Addiction and Substance Abuse Recovery

Research has shown that Alpha GPC can be beneficial in addiction recovery, as it could help restore optimal brain function and health.

In one study, researchers indicated that Alpha GPC supplementation could help reduce symptoms of withdrawal in people detoxing from alcohol and opioids (13). 

The cholinergic system (and acetylcholine) plays a critical role in the brain's reward system. 

This system is fundamentally involved in the development of addiction and the process of recovery. 

Disruptions in the cholinergic system have been associated with addictive behaviors and substance use disorders.

Alpha GPC can help restore balance to the cholinergic system and, consequently, impact the brain's reward system.

10. Alpha GPC Supports Healthy Sleep Patterns

Maintaining healthy sleep patterns is paramount to our well-being, and research indicates that Alpha GPC can promote healthier sleep patterns.

Alpha GPC contributes to the production of acetylcholine, a key neurotransmitter in the brain. 

The cholinergic system, which relies heavily on acetylcholine, has been shown to be involved in the regulation of sleep. 

More specifically, acetylcholine plays an important role in promoting rapid-eye-movement (REM) sleep, a phase of the sleep cycle that is crucial for memory consolidation and learning.

As a result, researchers have found that Alpha GPC improves the quality of REM sleep and contributes to healthier sleep patterns.

11. Alpha GPC Reduces Inflammation in the Brain

Inflammation is a normal immune system response to injury or infection. 

However, when inflammation becomes chronic, it can contribute to various brain and mental health conditions. 

Some research suggests that Alpha GPC reduces inflammation and is beneficial in managing inflammatory conditions. 

In one study, researchers found that Alpha GPC has anti-inflammatory effects in the brain (14).

In another study, researchers demonstrated that enhancing the cholinergic system can reduce inflammation (15). 

It’s therefore likely that Alpha GPCreduces inflammation in the brain by increasing acetylcholine and supporting the cholinergic system.

12. Alpha GPC Increases Dopamine and Motivation

Motivation fuels our drive to achieve goals and tackle everyday tasks. 

From hitting the gym to excelling at work, motivation is a key factor in our overall productivity and satisfaction.

Due to its role in energy metabolism and neurotransmission, Alpha GPC can help increase motivation levels.

Alpha GPC also has an effect on the dopaminergic system, which is closely tied to motivation. 

Dopamine, a neurotransmitter often labeled as the "motivation molecule," plays a crucial role in reward-seeking behavior and motivation.

Research shows that Alpha GPC increases dopamine release and dopamine active transporter expression in the frontal cortex, which is an area involved in motivation and decision-making (16). 

In one study, researchers found that Alpha GPC increases motivation in healthy individuals (17). 

13. Alpha GPC Improves Reaction Time

In sports, gaming, driving, and numerous other everyday activities, quick and accurate reactions can make a crucial difference.

Some studies suggest that Alpha GPC supplementation can lead to faster reaction times.

In one study, researchers found that Alpha GPC improved cognitive speed and attention in healthy adult individuals (19). 

Another study found that it improved reaction time in athletes (18). 

14. Alpha GPC Helps With Autism Spectrum Disorders

Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder characterized by difficulties with social interaction, communication, and repetitive behaviors.

Research suggests that Alpha GPC supplementation may play a beneficial role in managing symptoms of ASD, potentially improving social interaction and communication.

In one study, researchers found that cholinergic signaling is impaired in certain models of autism, and suggested that improving cholinergic function could alleviate some autism-like behaviors (20). 

Since Alpha GPC supports cholinergic function, it could be beneficial in this context.

Other research has found that individuals with ASD often have alterations in their cholinergic system, and boosting cholinergic function with Alpha GPC could help (21). 

Who Can Benefit from Alpha GPC?

One of the remarkable aspects of Alpha GPC is its broad potential for application. 

While it's particularly known for its cognitive benefits, its positive impact extends beyond mental acuity.

Below are various groups who could find Alpha GPC beneficial.

Students: Students, particularly those in high school, college, and postgraduate studies, often face immense pressure to perform academically. As a result, they seek ways to improve focus, memory, and cognitive processing. Alpha GPC's ability to enhance acetylcholine production in the brain makes it an effective tool for supporting memory formation, learning, and focus - all crucial elements of successful studying and test-taking.

Athletes: Athletes constantly strive to improve their performance and endurance. Recent research has revealed that Alpha GPC increases the production of human growth hormone (HGH), which aids in muscle recovery and growth. Additionally, its role in supporting neurotransmitter function could enhance mind-muscle connection, leading to more effective workouts.

Elderly People: As we age, cognitive decline and memory loss become more common, partly due to reduced choline availability in the brain. By providing a potent source of choline, Alpha GPC supple can help counteract these changes, improving memory and cognitive function. Moreover, some studies suggest that Alpha GPC can provide benefits for conditions like Alzheimer's disease and other forms of dementia.

Professionals in High Stress Jobs: Professionals in high-stress or high-demand jobs, like healthcare workers, emergency services personnel, and executives, can benefit from the stress-buffering effects of Alpha GPC. By supporting brain health and function, this supplement can aid in maintaining mental clarity and focus during demanding situations.

Individuals with Certain Health Conditions: Research has shown promising results for Alpha GPC's potential benefits in stroke recovery and other neurodegenerative conditions.

The Best Alpha GPC Supplement and How To Take It

Since Alpha GPC is available as a supplement, it's very easy to incorporate it into your daily routine.

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

As I discussed earlier, Alpha GPC naturally occurs in our bodies and plays a critical role in cognitive function. 

So, why is there a need for it as a supplement? 

The answer lies in optimization. 

While our bodies produce a certain amount of Alpha GPC, additional supplementation can help optimize our cognitive functions and overall brain health.

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

Alpha GPC is available in various supplemental forms, including capsules, tablets, powders, and liquid solutions. This allows for a variety of intake methods depending on an individual's preference and lifestyle.

Alpha GPC is typically derived from soy or sunflower lecithin. These plant sources are rich in phosphatidylcholine, the parent compound of Alpha GPC. The production process involves enzymatic deacylation of phosphatidylcholine in the presence of specific enzymes, resulting in the formation of Alpha GPC.

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

You can get Optimal Brain here.

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

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

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

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

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

Recommended Dosage For Alpha GPC

The recommended dosage for Alpha GPC can vary depending on factors such as age, health condition, individual needs, and specific goals. 

However, the standard dosage of Alpha GPC for cognitive enhancement is typically between 300-600 mg per day, often divided into two or three doses.

The Optimal Brain supplement includes just 200 mg of Alpha GPC. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Alpha GPC. Since they all work better together, you don’t need to take as large of a dose of Alpha GPC for optimal results.

You can get Optimal Brain here.

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

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

In the next and final section of this article, I will answer some frequently asked questions about Alpha GPC, which will provide even more insights into this fascinating compound.

Frequently Asked Questions about Alpha GPC

As we navigate the landscape of Alpha GPC, there are often queries that come up. 

Here, we address some of the most common questions about this powerful nootropic:

1. How long does it take to feel the effects of Alpha GPC?

The time it takes to feel the effects of Alpha GPC can vary among individuals, but typically, effects can be felt within one to two hours of consumption. 

Some users report noticing improved cognitive functions after several days or weeks of consistent use.

2. Can I take Alpha GPC every day?

Yes, many people take Alpha GPC daily as part of their supplement regimen. However, some users prefer to cycle their use, taking it for a period of time, then taking a break.

3. Is it better to take Alpha GPC with or without food?

While Alpha GPC can be taken with or without food, some studies suggest that taking it with a fat source may enhance absorption, since it is a fat-soluble compound.

4. Can I take Alpha GPC if I am pregnant or breastfeeding?

There is currently not enough research to determine the safety of Alpha GPC during pregnancy or breastfeeding.

Therefore, it is recommended to consult with a healthcare provider before using Alpha GPC if you are pregnant, planning to become pregnant, or breastfeeding.

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Jordan Fallis

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References:

(1) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(3) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629791/ 

(5) https://pubmed.ncbi.nlm.nih.gov/1662399/ 

(6) Govoni S, Battaini F, Bergamaschi S, et al. The action of choline alphoscerate (alpha-glyceryl-phosphoryl-choline) on the release of free fatty acids and on the composition of free fatty acids and triacylglycerols in gerbil brain during ischemia and reperfusion. Ann N Y Acad Sci. 1994 Jun 30;717:253-69. doi: 10.1111/j.1749-6632.1994.tb12095.x. PMID: 8030842.

(7) https://pubmed.ncbi.nlm.nih.gov/8030842/ 

(8) Guidoni S, Zanotti A, Baraglia G, et al. [Effect of choline alphoscerate on quantitative EEG and reaction times. Evaluation by a computerized system]. Minerva Med. 1991 May;82(5):331-5. Italian

(9) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(10) Agnoli A, et al. (2008). Role of phosphatidylcholine in depressive disorders. Clinical Therapeutics, 30(5), 825-826.

(11) Pomponi M, et al. (2013). Effect of a single dose of glycerophosphocholine on attentional processes in healthy young volunteers. Psychopharmacology, 231(18), 3763-3772.

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(13) https://pubmed.ncbi.nlm.nih.gov/4116781/ 

(14) https://pubmed.ncbi.nlm.nih.gov/24682350/ 

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651192/ 

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650143 

(19) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

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

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8858939/

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The interplay between these two branches regulates your HRV.

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

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

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

HRV is influenced by numerous factors.

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

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

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

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

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

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

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

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

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

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

Here are some benefits of increasing HRV:

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

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

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

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

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

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

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

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

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

Some health conditions linked to low HRV include:

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

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

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

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

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

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

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

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

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

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

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

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

1. Exercise

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

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

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

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

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

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

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

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

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

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

2. Deep Sleep

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

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

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

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

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

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

But remember, consistency is key. 

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

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

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

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

3. Stress Reduction 

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

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

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

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

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

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

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

4. Meditation

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

5. Deep Breathing

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

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

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

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

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

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

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

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

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

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

6. Probiotics

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

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

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

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

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

The probiotic supplement used in the study included Lactobacillus rhamnosus.

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

Lactobacillus rhamnosus is included in  the Optimal Biotics supplement.

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

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

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

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

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

7. Sunlight and Vitamin D

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

8. Gratitude

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

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

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

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

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

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

So how can you incorporate gratitude into your daily routine?

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

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

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

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

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

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

9. Massage

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

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

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

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

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

10. Magnesium

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

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

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

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

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

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

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

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

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

• Spinach

• Chard

• Pumpkin seeds

• Almonds

• Avocado

• Dark chocolate

• Bananas

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

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

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

Magnesium is included in this supplement.

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

11. Nature

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

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

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

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

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

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

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

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

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

12. Maintain Your Circadian Rhythm

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

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

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

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

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

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

13. Stay Hydrated 

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

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

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

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

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

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

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

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

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

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

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

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

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

14. Limit Alcohol

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

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

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

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

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

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal. I personally don’t drink alcohol at all anymore. It’s just not worth it. 

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

15. Limit Caffeine

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

It can have a direct impact on heart rate variability. 

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

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

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

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

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

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

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

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

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

16. Cold Exposure

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

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

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

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

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

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

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

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

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

I personally take a cold shower every day.

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

You don’t have to be that extreme though.

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

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

It can be a bit painful.

But the beneficial effects end up being worth it.

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

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

Find what works best for you and do it regularly.

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

17. Heat Therapy

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

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

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

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

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

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

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

18. Leafy Greens 

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

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

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

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

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

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

19. Yoga

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

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

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

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

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

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

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

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

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

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

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

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

20. Tai Chi

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

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

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

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

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

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

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

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

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

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

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

21. Weighted Blankets

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

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

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

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

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

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

22. Intermittent Fasting

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

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

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

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

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

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

The best way to start fasting is by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.

23. Ketogenic Dieting

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

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

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

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

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

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

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

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

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

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

24. Omega-3 Fatty Acids

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

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

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

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

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

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

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

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

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

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

Frequently Asked Questions About Heart Rate Variability

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

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

1. Is a higher HRV always better?

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

However, context is important. 

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

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

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

Not necessarily. 

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

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

3. Can I improve my HRV? 

Yes, you absolutely can! 

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

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

4. How often should I check my HRV?

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

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

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

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

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

6. Can my mental stress affect my HRV? 

Absolutely! 

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

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

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Live Optimally, 

Jordan Fallis 

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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!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

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 22 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 have used 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 used the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount

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 many years ago 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 have used 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 have also used 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). 

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’ll 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 often 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 found that citicoline improved 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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