BDNF: living water for your brain

If only there was a substance that could really improve our mental performance and memory, or at least prevent them from constantly deteriorating… And you know what? It exists! And we don’t have to spend money on it because it’s made right inside our brains. We just need to know how to stimulate the production of the neurotrophic factor BDNF.

Did your parents also tell you when you were a child that you shouldn’t do things that kill your brain cells (like drinking alcohol or hitting yourself in the head) because you won’t “grow new ones”? They meant well – that nerve cells, at least in adulthood, no longer form, but only die, has long been argued by scientists. But then came the discovery of a substance that turned this on its head: It is a compound known by the letters BDNF, which stands for Brain Derived Neurotrophic Factor. In English, it would probably translate as “brain-derived neurotrophic factor,” but who would bother with such convoluted words when you can just say BDNF.

BDNF is found in many parts of the brain – much of it is found in the cerebral cortex, cerebellum or amygdala, but most of it is found in the hippocampus, the part of the brain responsible for memory. Lower levels are also found outside the brain – for example in the liver, heart or lungs.

A foundation for memory and learning ability

So what can BDNF do? Firstly, it can promote the formation and differentiation of new nerve cells, i.e. neurons (exactly what you were previously told it couldn’t do). Secondly, it protects these neurons from influences that could damage or destroy them altogether. Third, they make sure that the nerve cells thrive – for example, that they form as many processes as possible to connect with other neurons. And fourthly, it allows these connections, called synapses, to form. In the language of science, it improves synaptic plasticity.

This last point is very important – perhaps even more so than the creation of new neurons. It is the creation of new neural connections that occurs when we are trying to learn something new or remember something. So when we have enough BNDF in the brain, our synaptic plasticity is high and we learn new things more easily. When BDNF levels drop, the ability to learn and the quality of memory drops with it.

In defense of our parents, we should definitely be careful with our neurons, because if we kill them in large numbers with our lifestyle, BNDF will not help us. At the same time, however, we should also focus on encouraging the production of this substance in our bodies. Before we get to that, though, let’s talk about what can happen when BDNF production in the body becomes stagnant.

Consequences of poor BDNF production

Deterioration of mental performance

We talked about this above: little BDNF = impaired synaptic plasticity = impaired mental performance, learning and memory.

Aging of the brain

As a person ages, cognitive performance usually declines, memory deteriorates, and there are even structural changes in the brain, such as shrinking of the cerebral cortex. This is not only due to a slowing down of the production of new brain cells and a faster death of existing ones. At the same time, synaptic plasticity deteriorates, i.e. neurons are less willing to make connections with each other. And declining levels of BDNF are a major contributor to all this.

Alzheimer’s and Parkinson’s disease

Reduced BDNF production is also typical of neurodegenerative diseases such as Alzheimer’s, Parkinson’s or Huntington’s disease. For example, in Alzheimer’s disease, BDNF production in the hippocampus, cerebral cortex and other parts of the brain decreases significantly, and the degree of decline is related to the severity of the disease. Thus, more and more experts consider the reduced production of BDNF to be a more important factor in the development of the disease than the formation of beta-amyloid plaques. While it is true that these plaques are neurotoxic and therefore damage nerve cells, it is BDNF that helps degrade them and reduces their toxicity.

Psychological difficulties

In recent years, there has also been increasing evidence that impaired BNDF production may play a role in the development of depression, bipolar disorder and schizophrenia, as well as the cognitive problems associated with these diseases. Interestingly, antidepressant treatment increases BDNF levels, and the same is true for some of the drugs used in the treatment of schizophrenia.

In addition, research has shown that during spring and summer, when sunlight intensity is higher, brain levels of BDNF are higher than in autumn and winter. This may be one of the reasons why depressive disorders usually worsen during the cold season.

ADHD

In people with attention deficit hyperactivity disorder, both the production of BDNF and the ability of neurons to respond to it are usually impaired.

Obesity and diabetes

BDNF not only affects the brain, but also the rest of the body. For example, its production is closely related to metabolism – low levels are typically found in people suffering from obesity or diabetes, for example. Some studies have also suggested a possible link with cardiovascular disease.

How to improve BDNF production

Now we are finally getting to how to support BDNF production. It would seem that it would be enough to produce this substance and somehow inject it into the body, but unfortunately it is not that simple. There have been animal studies that have shown that it does work a little bit, but the problem is that BDNF is very difficult to pass through the blood-brain barrier, so only a small fraction of it makes it from the blood to the brain.

At the same time, of course, there is ongoing development of drugs that could boost BDNF production directly in the brain, but the substances being tested so far have too many negative side effects. We will therefore take a closer look at how we can influence the production of BNDF through lifestyle and other natural methods. The key is to try to improve the activity of the genes responsible as much as possible. And since BDNF production is epigenetically regulated, this means focusing on the underlying epigenetic factors that are well known to diligent readers of this site.

Motion

Regular exercise is a very effective way to slow aging and maintain mental performance into old age. It increases both the production of new neurons and the number of their spurs, as well as synaptic plasticity. One reason for this is the increased production of BNDF in the body’s response to stress. When we move regularly, BDNF production increases throughout the body, but most notably in the hippocampus, cerebellum and cerebral cortex. As a result, movement not only has a positive effect on mental performance, but also prevents negative changes in brain structure.

But there is no movement like movement. The best influence on BDNF production is aerobic, mild to moderate intensity, i.e. walking, cycling, swimming, and in trained people, running. The effect is so pronounced that, for example, improvements in long-term memory occur after just one activity! However, this effect is only short-lived; according to research, it takes several weeks of regular exercise to increase BDNF levels permanently. However, any movement in general has a beneficial effect, including, for example, weight training, but developing dexterity and coordination is also very effective.

The effect of exercise on BDNF production is more pronounced in older people than in younger ones, so its importance increases with age. Some research has even shown that an exercise programme can improve cognitive function and reduce the incidence of mental health problems in people with a mild form of Alzheimer’s disease. The best results (especially in terms of synaptic plasticity) in older people have been achieved with physical activities that combine aerobic exercise with demands on coordination and learning – for example, a dance programme was more effective than a traditional sports programme with comparable cardiovascular demands.

Brain training

It is often said that “the brain is a muscle and therefore needs training”. And this is also true in terms of BDNF production, which increases with any brain activity. Therefore, we need to overcome not only the laziness that prevents us from moving regularly, but also the one that tells us not to occupy our minds so much.

Stress reduction

Severe or chronic stress is known to lead to reduced cognitive performance and memory impairment. Again, one of the reasons for this is precisely the reduction in BDNF production, which takes place mostly in the hippocampus. The good news, however, is that when the cause of stress disappears, synaptic plasticity in the hippocampus improves again.

Interestingly, regular exercise can play a very positive role here. Of course, its anti-stress effect has long been known, but recent research suggests that its effect on BDNF production could be the cause. Its significant due to movement has even been noted in the case of post-traumatic stress disorder.

Other stress-reducing activities such as sleep, meditation and breathing exercises also have a positive effect on BDNF production.

Meals

Caloric restriction, or limiting the total calorie intake (in short, “don’t eat so much”), has a positive effect on BDNF production, but also on mental performance and brain resistance to possible damage in general. BDNF secretion is also increased by intermittent fasting, specifically by ketones, which begin to be produced in the body about 12 hours after the last meal. Limiting carbohydrate intake can also help, and high fat consumption is also problematic, as it has been shown to reduce BDNF levels in the hippocampus and impair learning and memory.

Social interaction

Man is a social creature. Social contacts are not only necessary for enjoying life, but also have an impact on the mechanisms related to ageing. For example, it is known that people who live alone have a higher risk of Alzheimer’s disease. BDNF is also a link here – social interactions help to increase its production.

Useful dietary supplements

The ability to promote the production of BDNF has also been demonstrated for a number of herbs and nutrients:

Ginkgo biloba

Ginkgo leaves are characterized by a significant positive effect on mental performance and other brain-related processes. Several studies (including one clinical study) have shown that it can, among other things, very effectively improve BDNF production. This helps to improve mental performance, and it is also effective in depression – for which, according to research, it may even be as effective as antidepressants. It is also suitable for ADHD. It is particularly suitable in combination with quercetin.

OPC, resveratrol

The substances contained in grape wine can also be very beneficial. The first is grape seed extract, which is a great source of oligomeric proanthocyanidins (OPCs). For example, when it was administered to a group of healthy volunteers in a clinical study, they experienced a whopping 30% increase in plasma BDNF levels!

Resveratrol can also be very beneficial. It also significantly promotes the production of BDNF – it is particularly effective in preventing its reduction due to stress. However, enthusiastic wine drinkers will not be pleased – there are no OPCs or resveratrol in this drink in quantities that would have significant epigenetic effects.

Curcumin

The dye from turmeric root is strongly anti-inflammatory and has a beneficial effect on mental performance, memory and antidepressant effect, and also helps repair minor brain damage. One of the reasons for this is its ability to promote the production of BDNF, even in cases of chronic stress. Experiments in mice then showed that it could prevent a drop in BDNF levels in people suffering from obesity or diabetes.

Saffron

The mucilage of the crocus is one of the most powerful natural antidepressants. One of the reasons for this is the stimulation of BDNF production, which is strongest in the hippocampus region.

Hydroxytyrosol

Polyphenols from olives, especially hydroxytyrosol, have been shown in animal studies to significantly increase BDNF production, especially in the hippocampus. Conclusive clinical studies are still lacking.

Green tea (EGCG)

Green tea catechins, which include EGCG, improve BDNF production and promote mental performance. They also help to mitigate the negative effects of ageing on brain function. BDNF production is also supported by theanine and other compounds in green tea.

Rhodiola

It contains salidroside, which prevents the decline of BDNF in the hippocampus and the development of depressive behaviour. As a powerful adaptogen, it also helps to alleviate the negative effect of stress (not only) on mental performance.

Shrubby goatgrass

A herb used mainly in traditional Chinese medicine, it is a popular “elixir of youth”. Thanks to its support of BDNF production, it also effectively helps to slow down the aging of the brain. It is very effective in combination with calorie restriction. It is also a very powerful adaptogen.
Ashwagandha

The herb with the Latin name Withania somnifera is very popular in Ayurvedic medicine, where it is also used to support mental performance. Research has shown that it is able to effectively repair neuronal damage by promoting the production of BDNF.

Brahmi

The plant with the Latin name Bacopa monieri is known for its positive effects on mental performance, but it also has, for example, antidepressant effects. Animal studies have shown that it increases BDNF production and modulates its effect.

Caffeine

Coffee drinking has surprisingly good effects on BDNF levels and mental performance, and helps to minimize its decline during times of acute stress. Caffeine is probably the most important contributor, but the polyphenols in coffee also have a beneficial effect.