BDNF: The brain wonder protein and how you can naturally boost it

Nahaufnahme von 2 gehenden Füßen auf einem Holzsteg.

What is BDNF and why is it important?

BDNF (Brain-Derived Neurotrophic Factor) is a protein produced by the body that is essential for brain health. When you take steps to increase BDNF, you actively support brain function. The powerful BDNF protein acts like fertiliser for our nerve cells: promoting their growth, strengthening the connections between them, and protecting them from damage.

A healthy BDNF level is crucial for:

  • Learning and memory: Higher BDNF levels improve cognitive performance.
  • Mood and mental health: BDNF protects against depression and anxiety.
  • Protection against neurodegenerative diseases: Low BDNF levels are associated with Alzheimer’s, Parkinson’s, and other diseases1Binder, D. K., & Scharfman, H. E. (2004). Brain-derived neurotrophic factor. Growth Factors, 22(3), 123–131. DOI: 10.1080/08977190410001723308 → Link / 2Rothman, S. M., & Mattson, M. P. (2013). Activity-dependent, stress-responsive BDNF signaling and the quest for optimal brain health and resilience throughout the lifespan. Neuroscience, 239, 228–240. DOI: 10.1016/j.neuroscience.2012.10.014 → Link.

The best part: your body produces BDNF itself – and you can actively support it! Here’s how.

How to encourage your body to increase BDNF production – and why walking outdoors is so important

BDNF is produced in the brain, particularly in the hippocampus—a region crucial for memory and learning. However, the production of this essential protein depends on external factors: exercise, sunlight exposure, optimal nutrient intake, and stress reduction are key contributors.

Walking: The simple but effective solution

The simple act of walking is often underestimated but is a powerful tool for promoting natural brain health – especially by increasing BDNF levels. Walking not only moves the body but also greatly benefits the brain: it improves blood circulation, which increases the oxygen and nutrient supply to the brain.

Dual effect on BDNF:

Improving cardiovascular health: Regular walking increases blood flow to the brain. This means that more oxygen and essential nutrients – e.g., from diet or targeted supplements – can optimally supply the brain.

Direct release of BDNF: Physical activity itself triggers biological reactions that have been shown to promote the production and release of BDNF3Sleiman, S. F., et al. (2016). Exercise promotes the expression of brain-derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. eLife, 5, e15092. DOI: 10.7554/eLife.15092 → Link.

Exercise outdoors is particularly effective

Sunlight on the skin stimulates the body’s production of vitamin D – an essential nutrient that also promotes BDNF synthesis4Eyles, D. W., Smith, S., Kinobe, R., Hewison, M., & McGrath, J. J. (2005). Distribution of the vitamin D receptor and 1α-hydroxylase in human brain. Journal of Chemical Neuroanatomy, 29(1), 21–30. DOI: 10.1016/j.jchemneu.2004.08.006 → Link.

The science behind it

Studies show that moderate exercise like walking can significantly increase BDNF levels5Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017–3022. DOI: 10.1073/pnas.1015950108 → Link / 6Vaynman, S., Ying, Z., & Gómez-Pinilla, F. (2004). Exercise induces BDNF and synapsin I to specific hippocampal subfields. Journal of Neuroscience Research, 76(3), 356–362. DOI: 10.1002/jnr.20077 → Link. Higher BDNF levels enhance the brain’s neuroplasticity – the ability to form new neural connections. This is a crucial factor for memory, learning, and emotional balance. Additionally, people with regular walking routines have a lower risk of cognitive impairments and neurodegenerative diseases such as dementia.

Additional benefits:

Walking not only improves brain function but also lifts mood and helps reduce stress and anxiety – partly through promoting BDNF synthesis.

Caution with high-intensity sports

While moderate walking or jogging promotes BDNF, high-intensity sports can have the opposite effect. Intense training increases the release of cortisol, a stress hormone that inhibits BDNF production7Smith, M. A., Makino, S., Kvetnansky, R., & Post, R. M. (1995). Stress and glucocorticoids affect the expression of brain-derived neurotrophic factor and neurotrophin-3 mRNAs in the hippocampus. The Journal of Neuroscience, 15(3), 1768–1777. DOI: 10.1523/JNEUROSCI.15-03-01768.1995 → Link.

Our tip:

Plan daily walks of at least 30 minutes. This not only promotes BDNF production but also supports your overall health.

How to increase BDNF production through diet and supplementation with plants, mushrooms, and nutrients

The role of a healthy diet

A balanced diet rich in fresh vegetables, fruits, whole grains, and healthy fats provides your body with essential building blocks, including those required for BDNF production. Particularly valuable are:

  • Omega-3 fatty acids:  Omega-3 fatty acids are essential for brain health as they strengthen nerve cells and promote BDNF production8Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. DOI: 10.1038/nrn2421 → Link. Flaxseeds, chia seeds, walnuts, hemp seeds, and cold-pressed rapeseed oil are rich sources of Omega-3 in the form of alpha-linolenic acid (ALA), which the body can convert into the active forms EPA and DHA. Certain microalgae provide EPA and DHA directly, in a sustainable and cruelty-free way, as the original source of EPA and DHA in the food chain.
  • Plant compounds: Polyphenols, a group of antioxidant-rich plant compounds, protect nerve cells and boost BDNF levels. They are abundant in nature and can be found in foods such as berries, leafy green vegetables, herbs, pome fruits, cocoa, and many other natural sources.
  • Spices: Certain spices, such as turmeric with its active ingredient curcumin9Kulkarni, S. K., & Dhir, A. (2010). An overview of curcumin in neurological disorders. Indian Journal of Pharmaceutical Sciences, 72(2), 149–154. DOI: 10.4103/0250-474X.65012→ Link, cinnamon, ginger, and nutmeg, have been consistently linked to increased BDNF production and enhanced brain health. To benefit from these natural compounds, you can incorporate them into your diet regularly – for example, when cooking, in smoothies, or in warming teas.

At the same time, you should avoid processed foods, sugar, and unhealthy fats, as they promote inflammation and can negatively impact brain health.

Plants, mushrooms, and specific nutrients to promote BDNF

Hericium erinaceus (Lion’s Mane mushroom)

The Lion’s Mane mushroom, known for its unique appearance and medicinal properties, is particularly valuable for brain health. Scientific studies show that Lion’s Mane can stimulate the production of both nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF) – proteins essential for the growth, maintenance, and function of neurons.

Its active compounds, hericenones and erinacines, promote the growth of brain cells and the function of the hippocampus – a region that is not only crucial for processing memories and emotional responses but also, as we’ve learned above, serves as a key site for BDNF production.

Benefits of Hericium erinaceus include:

  • Reduction of symptoms of depression and anxiety.
  • Support in preventing neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Regular intake of Lion’s Mane may support BDNF production, thereby enhancing emotional well-being, memory performance, and neuroplasticity10Mori, K., Obara, Y., Hirota, M., et al. (2008). Nerve growth factor-inducing activity of Hericium erinaceus in 1321N1 human astrocytoma cells. Biological and Pharmaceutical Bulletin, 31(9), 1727–1732. DOI: 10.1248/bpb.31.1727 → Link / 11Chiu, C.-H., Chyau, C.-C., Chen, C.-C., et al. (2018). Erinacine A-enriched Hericium erinaceus mycelium produces antidepressant-like effects through modulating BDNF/PI3K/Akt/GSK-3β signaling in mice. International Journal of Molecular Sciences, 19(2), 341. DOI: 10.3390/ijms19020341 → Link / 12Roda, E., Priori, E. C., Ratto, D., et al. (2021). Neuroprotective metabolites of Hericium erinaceus promote neuro-healthy aging. International Journal of Molecular Sciences, 22(12), 6379. DOI: 10.3390/ijms22126379 → Link.

Citicoline

Citicoline, also known as CDP-choline, is a naturally occurring compound in the body that plays a crucial role in brain health. It supports the synthesis of phosphatidylcholine, a key component of brain cell membranes, thereby contributing to the integrity and communication of brain cells. These mechanisms create a supportive environment in which BDNF can optimally perform its functions in promoting the growth and regeneration of nerve cells.

Benefits of citicoline include:

  • Improved memory and concentration.
  • Potential reduction in the risk of age-related cognitive decline.
  • Support in recovery after strokes or brain injuries.

Studies show that citicoline can enhance mental performance in individuals with memory problems and age-related cognitive decline13Grieb, P. (2015). Citicoline: A food that may improve memory. Medical Science Review, 894711. DOI: 10.12659/MSRev.894711 → Link. Furthermore, there is evidence to suggest that citicoline may also help healthy individuals to concentrate better, think more clearly, and feel more mentally energised. It supports the brain’s natural renewal processes and may stimulate the production of BDNF – ultimately helping to create an environment that promotes healthy BDNF levels.

Bacopa monnieri

This Ayurvedic herb, also known as Brahmi, is traditionally used in Indian folk medicine Ayurveda to improve memory and concentration. Its neuroprotective properties are based on its ability to reduce oxidative stress in the brain and promote BDNF production14Calabrese, C., Gregory, W. L., Leo, M., et al. (2008). Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: A randomized, double-blind, placebo-controlled trial. The Journal of Alternative and Complementary Medicine, 14(6), 707–713. DOI: 10.1089/acm.2008.0018 → Link.

Other benefits include:

  • Promotion of cognitive performance, especially in older adults.
  • Protection against age-related memory loss.
  • Support for stress management through its adaptogenic properties.
Rhodiola rosea

Rhodiola rosea, also known as “golden root,” is an adaptogen with remarkable benefits for cognitive function. It helps the body cope with stress15Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188–224. DOI: 10.3390/ph3010188 → Link and can:

  • Improve cognitive performance, such as memory, attention, and learning.
  • Reduce mental fatigue under stress conditions.
  • Support ATP synthesis, the main energy source of brain cells.

Rhodiola rosea positively affects mood and stress resistance and is a valuable component of a healthy lifestyle aimed at promoting BDNF production.

Theanine

Theanine, an amino acid primarily found in green tea, supports brain function by enhancing alpha wave activity and regulating the production of key neurotransmitters such as GABA, serotonin, and dopamine. It has a calming effect without causing drowsiness and may indirectly promote BDNF production16Lardner, A. L. (2014). Neurobiological effects of the green tea constituent theanine and its potential role in the treatment of psychiatric and neurodegenerative disorders. Nutritional Neuroscience, 17(4), 145–155. DOI: 10.1179/1476830513Y.0000000079 → Link.

Benefits include:

  • Improved concentration and mental clarity.
  • Promotion of relaxation and stress reduction.
  • Support for emotional balance and sleep quality.
Zinc

Zinc is an essential trace element that plays a central role in neurotransmitter function and BDNF production. It helps regulate neuronal communication and protects cells from oxidative stress17Takeda, A. (2001). Zinc homeostasis and functions of zinc in the brain. Biometals, 14(3–4), 343–351. DOI: 10.1023/A:1012982123386 → Link / 18Agh, F., Hasani, M., Khazdouz, M., et al. (2022). The effect of zinc supplementation on circulating levels of brain-derived neurotrophic factor (BDNF): A systematic review and meta-analysis of randomized controlled trials. International Journal of Preventive Medicine, 13, 117. DOI: 10.4103/ijpvm.IJPVM_478_20 → Link.

Benefits include:

  • Support for cognitive development and memory performance.
  • Promotion of neuronal plasticity.
  • Improvement of immune function, which indirectly supports brain health.
Vitamin B6

Vitamin B6 is indispensable for neurotransmitter metabolism and plays a key role in the synthesis of dopamine and serotonin – neurotransmitters that influence both mood and cognitive performance. It also supports BDNF production through its central role in brain metabolism19Dakshinamurti, K., & Dakshinamurti, S. (2007). Vitamin B6 in the nervous system. In R. B. Rucker, J. W. Suttie, D. B. McCormick, & L. J. Machlin (Eds.), Handbook of Vitamins (4th ed., pp. 351–375). CRC Press. → Link.

Benefits of vitamin B6 include:

  • Improvement of mood and mental clarity.
  • Support in regulating stress hormones.
  • Promotion of cognitive health, especially in combination with other B vitamins.

A holistic approach to brain health

Each of these substances—citicoline, Lion’s Mane, Bacopa monnieri, Rhodiola rosea, theanine, zinc, and vitamin B6—offers unique benefits for brain function and perfectly complements the physical advantages of activities like walking. By combining a balanced diet, targeted supplementation, and regular exercise like walking, you create optimal conditions for increasing BDNF levels and enhancing cognitive health.

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Other factors to promote BDNF production

Sleep

Good sleep is essential, as BDNF synthesis is particularly active during deep sleep phases. Lack of sleep drastically lowers BDNF levels and impairs brain function20Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156(1), 168–197. DOI: 10.1111/j.1749-6632.2009.04416.x → Link.

Stress management

Chronic stress significantly inhibits BDNF production21Smith, M. A., Makino, S., Kvetnansky, R., & Post, R. M. (1995). Stress and glucocorticoids affect the expression of brain-derived neurotrophic factor and neurotrophin-3 mRNAs in the hippocampus. The Journal of Neuroscience, 15(3), 1768–1777. DOI: 10.1523/JNEUROSCI.15-03-01768.1995 → Link. Therefore, it is important to use targeted methods to lower stress levels and bring the body into balance. Practicing mindfulness, meditation, yoga, or breathing exercises are effective ways to reduce stress.

Additionally, natural adaptogens like Rhodiola rosea can be helpful. They help the body cope better with stress while protecting brain health.

Avoiding toxins

Alcohol, smoking, and environmental toxins reduce the body’s ability to produce BDNF. A conscious avoidance of these substances significantly improves brain health22Das, U. N. (2001). Nutritional factors in the pathobiology of human essential hypertension. Nutrition, 17(4), 337–346. DOI: 10.1016/S0899-9007(00)00586-4 → Link / 23Zhou, Y., Li, Z., Zhu, Y., et al. (2016). Effects of cigarette smoking and alcohol use on neurocognition and BDNF levels in a Chinese population. Psychopharmacology, 233(4), 435–445. DOI: 10.1007/s00213-015-4124-6 → Link.

Conclusion

BDNF is a protein produced by the body that greatly supports brain health and function. It promotes the regeneration and adaptability of nerve cells and protects against cognitive impairments and neurodegenerative diseases.

The best part: You can actively support BDNF production! With the right support, you don’t have to worry about every single nutrient. Our specially developed brain power formula Genius combines natural substances like Lion’s Mane mushroom, Bacopa monnieri, citicoline, and essential nutrients in an optimal composition. Combined with regular walking, sunlight, a balanced diet, adequate sleep, and stress management, you create the best conditions for a powerful and healthy brain.

📸 Photo by Tobi

 

Sources:
  • 1
    Binder, D. K., & Scharfman, H. E. (2004). Brain-derived neurotrophic factor. Growth Factors, 22(3), 123–131. DOI: 10.1080/08977190410001723308 → Link
  • 2
    Rothman, S. M., & Mattson, M. P. (2013). Activity-dependent, stress-responsive BDNF signaling and the quest for optimal brain health and resilience throughout the lifespan. Neuroscience, 239, 228–240. DOI: 10.1016/j.neuroscience.2012.10.014 → Link
  • 3
    Sleiman, S. F., et al. (2016). Exercise promotes the expression of brain-derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. eLife, 5, e15092. DOI: 10.7554/eLife.15092 → Link
  • 4
    Eyles, D. W., Smith, S., Kinobe, R., Hewison, M., & McGrath, J. J. (2005). Distribution of the vitamin D receptor and 1α-hydroxylase in human brain. Journal of Chemical Neuroanatomy, 29(1), 21–30. DOI: 10.1016/j.jchemneu.2004.08.006 → Link
  • 5
    Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017–3022. DOI: 10.1073/pnas.1015950108 → Link
  • 6
    Vaynman, S., Ying, Z., & Gómez-Pinilla, F. (2004). Exercise induces BDNF and synapsin I to specific hippocampal subfields. Journal of Neuroscience Research, 76(3), 356–362. DOI: 10.1002/jnr.20077 → Link
  • 7
    Smith, M. A., Makino, S., Kvetnansky, R., & Post, R. M. (1995). Stress and glucocorticoids affect the expression of brain-derived neurotrophic factor and neurotrophin-3 mRNAs in the hippocampus. The Journal of Neuroscience, 15(3), 1768–1777. DOI: 10.1523/JNEUROSCI.15-03-01768.1995 → Link
  • 8
    Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. DOI: 10.1038/nrn2421 → Link
  • 9
    Kulkarni, S. K., & Dhir, A. (2010). An overview of curcumin in neurological disorders. Indian Journal of Pharmaceutical Sciences, 72(2), 149–154. DOI: 10.4103/0250-474X.65012→ Link
  • 10
    Mori, K., Obara, Y., Hirota, M., et al. (2008). Nerve growth factor-inducing activity of Hericium erinaceus in 1321N1 human astrocytoma cells. Biological and Pharmaceutical Bulletin, 31(9), 1727–1732. DOI: 10.1248/bpb.31.1727 → Link
  • 11
    Chiu, C.-H., Chyau, C.-C., Chen, C.-C., et al. (2018). Erinacine A-enriched Hericium erinaceus mycelium produces antidepressant-like effects through modulating BDNF/PI3K/Akt/GSK-3β signaling in mice. International Journal of Molecular Sciences, 19(2), 341. DOI: 10.3390/ijms19020341 → Link
  • 12
    Roda, E., Priori, E. C., Ratto, D., et al. (2021). Neuroprotective metabolites of Hericium erinaceus promote neuro-healthy aging. International Journal of Molecular Sciences, 22(12), 6379. DOI: 10.3390/ijms22126379 → Link
  • 13
    Grieb, P. (2015). Citicoline: A food that may improve memory. Medical Science Review, 894711. DOI: 10.12659/MSRev.894711 → Link
  • 14
    Calabrese, C., Gregory, W. L., Leo, M., et al. (2008). Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: A randomized, double-blind, placebo-controlled trial. The Journal of Alternative and Complementary Medicine, 14(6), 707–713. DOI: 10.1089/acm.2008.0018 → Link
  • 15
    Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188–224. DOI: 10.3390/ph3010188 → Link
  • 16
    Lardner, A. L. (2014). Neurobiological effects of the green tea constituent theanine and its potential role in the treatment of psychiatric and neurodegenerative disorders. Nutritional Neuroscience, 17(4), 145–155. DOI: 10.1179/1476830513Y.0000000079 → Link
  • 17
    Takeda, A. (2001). Zinc homeostasis and functions of zinc in the brain. Biometals, 14(3–4), 343–351. DOI: 10.1023/A:1012982123386 → Link
  • 18
    Agh, F., Hasani, M., Khazdouz, M., et al. (2022). The effect of zinc supplementation on circulating levels of brain-derived neurotrophic factor (BDNF): A systematic review and meta-analysis of randomized controlled trials. International Journal of Preventive Medicine, 13, 117. DOI: 10.4103/ijpvm.IJPVM_478_20 → Link
  • 19
    Dakshinamurti, K., & Dakshinamurti, S. (2007). Vitamin B6 in the nervous system. In R. B. Rucker, J. W. Suttie, D. B. McCormick, & L. J. Machlin (Eds.), Handbook of Vitamins (4th ed., pp. 351–375). CRC Press. → Link
  • 20
    Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156(1), 168–197. DOI: 10.1111/j.1749-6632.2009.04416.x → Link
  • 21
    Smith, M. A., Makino, S., Kvetnansky, R., & Post, R. M. (1995). Stress and glucocorticoids affect the expression of brain-derived neurotrophic factor and neurotrophin-3 mRNAs in the hippocampus. The Journal of Neuroscience, 15(3), 1768–1777. DOI: 10.1523/JNEUROSCI.15-03-01768.1995 → Link
  • 22
    Das, U. N. (2001). Nutritional factors in the pathobiology of human essential hypertension. Nutrition, 17(4), 337–346. DOI: 10.1016/S0899-9007(00)00586-4 → Link
  • 23
    Zhou, Y., Li, Z., Zhu, Y., et al. (2016). Effects of cigarette smoking and alcohol use on neurocognition and BDNF levels in a Chinese population. Psychopharmacology, 233(4), 435–445. DOI: 10.1007/s00213-015-4124-6 → Link
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