5 Ways To Increase BDNF Levels

BDNF, or brain-derived neurotrophic factor, is a protein found in the brain and nervous system. This protein is responsible for the growth, maintenance, and repair of neurons. It also plays a role in memory and learning. There are many ways to increase BDNF levels. Here are 5 of them:

1. Eat a Healthy Diet

A healthy diet is one of the most important things you can do to increase BDNF levels. Eating a diet rich in fruits, vegetables, whole grains, and healthy fats can help to boost BDNF levels. Additionally, staying hydrated and eating foods that are high in antioxidants can also help to increase BDNF levels.

2. Get Regular Exercise

man flexing his body
Photo by Rahul Kashyap

It is evident that exercise has countless benefits for our health. However, did you know that it can also help increase BDNF levels?

BDNF, or brain-derived neurotrophic factor, is a protein that helps to support the survival of neurons and promote the growth and differentiation of new ones. It is essential for learning and memory, and has been implicated in the development of Alzheimer’s disease.

Research has shown that regular exercise increases BDNF levels in both rats and humans. In one study, sedentary adults who began a program of moderate aerobic exercise (brisk walking, cycling) three times a week for 12 weeks showed a significant increase in BDNF levels.

So if you want to keep your mind sharp and reduce your risk of Alzheimer’s disease, get moving! Regular exercise is one of the best things you can do for your brain health.

3. Get Enough Sleep

There are a lot of things that you can do to increase BDNF levels, but one of the most important is to get enough sleep. A lot of people don’t realize how important sleep is for their health, but it’s essential for your body to function properly.

Your brain needs time to rest and repair itself, and sleep is the best way to allow it to do that. If you’re not getting enough sleep, your brain won’t have the chance to produce BDNF effectively.Aim to get 7-8 hours of sleep every night, and you’ll see a significant difference in your BDNF levels.

4. Reduce Stress Levels

man in gray shirt sits on cliff
Photo by Elijah Hiett

Chronic stress is one of the most common causes of low BDNF levels. When you’re constantly under stress, your body produces more of the stress hormone cortisol. This can lead to a decrease in BDNF production. To reduce stress levels, try to get enough sleep and exercise regularly. You can also try relaxation techniques such as meditation or yoga.

5. Supplement with Brain-Healthy Nutrients

One of the most important things you can do to protect your brain health is to supplement with brain-healthy nutrients. These include omega-3 fatty acids, B vitamins, magnesium, zinc, and antioxidants.

Omega-3 fatty acids are essential for brain health. They help to reduce inflammation and support cognitive function. The best sources of omega-3 fatty acids are fish oil, krill oil, and flaxseed oil.

B vitamins are also important for brain health. They help to support energy production and protect the nervous system. The best sources of B vitamins are leafy green vegetables, legumes, nuts, and seeds.

Magnesium is an important mineral for brain health. It helps to relax the nervous system and supports cognitive function. The best sources of magnesium are dark chocolate, pumpkin seeds, and quinoa.

Zinc is an important mineral for brain health. It helps to support immune function and protects against oxidative stress. The best sources of zinc are oysters, beef, and lamb.

Antioxidants are important for brain health because they help to protect against oxidative stress. The best sources of antioxidants are fruits and vegetables like blueberries, broccoli, and kale.


There are a number of ways to increase BDNF levels, and each one has its own set of benefits. Whether you’re looking for a way to improve your memory or protect your brain against age-related decline, increasing your BDNF levels is a good place to start. So, what are you waiting for? Try out one of these methods today and see the difference it makes in your life.


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