Pterostilbene increases BDNF

13 Nootropics to Boost BDNF

David Tomen
Author:
David Tomen
8 minute read

Research over the last several years has shown that our brain has the remarkable ability to re-wire itself throughout life.

Every time we have a new thought, encode a new memory or learn a new skill, we are building a new neural network in our brain.

And these tiny neural networks are dependent on an ample supply of BDNF.

Brain-Derived Neurotrophic Factor (BDNF) is a naturally occurring protein that is responsible for the growth, maintenance and survival of neurons.

BDNF prevents apoptosis (brain cell death), induces the growth of new neurons (neurogenesis) and synapses (synaptogenesis), and supports cognitive function.

Higher levels of BDNF can increase cognition, mood, productivity and memory. And decrease the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s Disease.

In this post we investigate why BDNF is so critical for optimal cognitive performance. And how you can increase BDNF naturally.

How BDNF Works in Your Brain

BDNF is a protein that is encoded in humans by (oddly enough) the BDNF gene. BDNF is part of the neurotrophin family of growth factors which are related to Nerve Growth Factor (NGF).

BDNF regulates whether cells live or die, neurogenesis, axon growth, dendrite pruning, and the expression of proteins critical for normal brain function such as neurotransmitters and ion channels.

BDNF also controls the function of synapses and synaptic plasticity. All while continuing to modulate neuron survival.[i]

When BDNF is released, new connections form in your brain by attracting new dendrites from neurons to connect to other neurons or synapses.

This wiring together of new neural networks is how memory is formed and consolidated. A thought, memory or new skill you learn is the result of a new neural network.

When BDNF levels decline, you experience problems with memory and learning, and depression. This is why nootropics like Bacopa monnieri, L-Theanine, and Rhodiola Rosea exhibit antidepressant activity in your brain. They each have the ability to increase BDNF in your brain.

Here we’ll explore many of the nootropics available that can be easily added to our stack to increase BDNF at any age.

nootropics-to-increase-brain-derived-neurotrophic-factor-BDNF

Nootropics to Boost BDNF

Ashwagandha

Ashwagandha is one of the most powerful adaptogens and has been used since ancient times to help the body adapt to stress. In the brain, Ashwagandha has been shown to help regenerate axons and dendrites, reconstruct synapses, and restore neural networks affected by neurodegenerative disease.

Ashwagandha performs some of this magic in the brain by boosting levels of BDNF. And research shows that Ashwagandha can also prevent the decline of BDNF levels in the brain.[ii]

Bacopa monnieri

Bacopa monnieri helps increase levels of BDNF in your brain. Bacopa has been used to boost memory and as an antidepressant for millennia. The ancient Ayurvedic texts recommended Bacopa to devotees to help memorize long passages of text.

Studies show that Bacopa monnieri improves word recall, increases attention, improves focus and reduces anxiety. A study conducted in India showed that Bacopa monnieri extract promoted hippocampus neurogenesis by elevating BDNF levels in the brain. And as an antioxidant defense against oxidative stress.[iii]  

DHA (Omega-3)DHA to increase BDNF

DHA (Omega-3) helps increase levels of BDNF in your brain. DHA makes up much of the gray matter in your brain. DHA regulates signaling in your brain, and gene expression. DHA influences neurotransmitters which affect memory, learning, focus and attention.

One study conducted at the University of California at Los Angeles showed that DHA could restore BDNF levels to normal, even after traumatic brain injury.[iv]

Ginseng

Ginseng as long been used to improve memory and learning. Most neurohackers using ginseng report feeling more alert. We know that stress can reduce BDNF levels in the brain. This is where ginseng comes in.

One study showed that ginseng extract affected memory and learning by boosting nerve growth factor (NGF) and neurite growth in the brain.[v] Another study showed that ginseng extract (GRb1) prevented a decline in BDNF levels in animal brains that were subjected to stress.[vi]

Gotu Kola

Gotu Kola is often called the “student herb” in Bali because it sharpens the mind. Gotu Kola extract increases dendrite and axon growth in the brain which helps boost memory.

This was demonstrated in a study conducted in China. The researchers found that Gotu Kola extract significantly increased BDNF concentrations in the brain.[vii]

L-TheanineL-Theanine-boosts-BDNF

L-Theanine, which naturally occurs in green and oolong tea, is an amino acid. L-Theanine is used as a nootropic for anxiety, learning, mood, and focus.

A study in Tokyo investigated the mechanism of action L-Theanine exerts in the brain. And why it provides “antipsychotic-like” and “antidepressant-like” effects. The research team concluded that L-Theanine provides antianxiety and antidepressant effects “through induction of BDNF in the hippocampus and the agonistic action of L-Theanine on the NMDA receptor”.[viii]

Magnesium

Magnesium is critical to all of your body’s electrical and electrochemical activities. It’s involved in muscle contractions, heart rhythm, nerve function and brain cell activity.

Research shows that Magnesium L-Threonate easily crosses the blood-brain barrier (compared to other forms of magnesium). And once in your brain, magnesium increases NMDA receptor signaling, BDNF expression, and synaptic plasticity in the pre-frontal cortex. Increasing learning and memory while impairing fear memories.[ix]

N-Acetyl L-Cysteine (NAC)

N-Acetyl L-Cysteine (NAC) is a powerful anti-oxidant that can boost mood, lower anxiety, improve memory, and reduce compulsive behavior. There is a growing body of scientific literature exploring the use of NAC in the treatment of psychiatric illness.

Research has shown that NAC helps boost dopamine release. NAC reduces inflammatory cytokines. And NAC acts in the process of glutathione synthesis.

Scientists believe this convergence of mechanisms in the brain are due NAC’s ability to promote cell survival and growth factor synthesis, leading to increased neurite sprouting. Partly through activating the BDNF/TrkB signal pathway.[x]

Noopept

Noopept is an ampakine nootropic similar in action to the racetam-class of compounds. And is known for boosting cognition, memory, learning, perception, logical thinking and mood.

A study published by the Russian Academy of Medical Sciences in Moscow shows that Noopept stimulates Nerve Growth Factor (NGF) and Brain-Derived Neurotrophic Factor (BDNF).[xi]

Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb and nootropic that has been used in traditional medicine in Russia and Scandinavian countries for hundreds of years. This herb is known for improving alertness, energy, memory and mood, is anti-anxiety and anti-depressant, reduces fatigue, and boosts cognition and concentration.

Scientists found that Salidroside, the primary bioactive compound found in Rhodiola Rosea extract, significantly increases BDNF levels in the hippocampus.[xii]

PterostilbenePterostilbene increases BDNF

Pterostilbene (PTE) is a naturally derived polyphenol antioxidant found in blueberries, grapes, and in the bark of the Indian Kino Tree. This potent antioxidant stimulates BDNF, promotes neuroplasticity, is anti-anxiety, boosts dopamine, and helps cognition, learning and memory.

In several studies, Pterostilbene has been shown to modulate gene expression. PTE up-regulates those genes that stimulate apoptosis (programmed cell death). And down-regulates those genes that allow cancer cells for example, to invade and metastasize.

And this gene modulation is linked to increases in CREB and Brain-Derived Neurotrophic Factor (BDNF). An increase in BDNF helps long-term potentiation needed for the development of long-term memory.[xiii]

Resveratrol

Resveratrol is a polyphenol stilbenoid and phytoalexin that certain plants produce in response to stress, such as injury or fungal infection. This potent antioxidant boosts BDNF, increases cerebral circulation, improves energy and memory, and potentially promotes longevity.

Researchers in Iran found that Resveratrol significantly boosted mRNA and BDNF in the hippocampus. And concluded “that the neuroprotective effects of Resveratrol may be at least partly due to its inducing effects on the expression levels of the BDNF mRNA”.[xiv]

Turmeric

Turmeric (Curcuma longa) has been shown to increase Brain-Derived Neurotrophic Factor (BDNF), fight depression, improve cognition, focus and libido, and protect the brain from inflammation.

Curcumin, the primary bioactive compound found in Turmeric, produces its neuroprotective effects in the brain by increasing BDNF. And mediating the BDNF/TrkB-MAPK/PI-3K-CREB signaling pathway in the brain.[xv]

In this post we’ve covered the nootropics we can use to boost BDNF levels in our brain. But the latest research shows several other natural ways to boost BDNF. And they include:

  • Intermittent Fasting
  • High-Intensity Resistance Training
  • Sunlight or Vitamin D
  • Restricting sugar intake
  • Socializing
  • Sleep

The Optimized Brain

Higher brain levels of BDNF helps support the survival of existing neurons, encourages the growth new neurons (neurogenesis) and new synapses (synaptogenesis), better memory, learning and cognition, and less depression.

BDNF is Miracle-Gro® for your brain. Use any one or more of the nootropic supplements detailed above to increase BDNF naturally for a highly optimized brain.

Or save some money and get effective amounts of Bacopa Monnieri extract, L-Theanine (as Suntheanine®), and Rhodiola Rosea 3:1 extract in Mind Lab Pro®.

You can get DHA in Performance Lab® Omega-3s (600 mg DHA & 300 mg EPA) which is an ultra-clean Omega-3 made with life’s OMEGA algae.

And get Magnesium in Performance Lab® Sleep which contains 100 mg Magnesium (as Magnesium Bisglycinate, Magnesium Taurate, NutriGenesis® Magnesium) combined with 500 mg CherryPURE® Montmorency Tart Cherry, and 250 mg TryptoPure® L-Tryptophan.

 

As an Amazon Associate I earn from qualifying purchases. This post may also contain other affiliate links and I will be compensated if you make a purchase after clicking on my links.

[i] Reichardt L.F., Huang E.J. “Neurotrophins: Roles in Neuronal Development and Function” Annual Review of Neuroscience. 2001; 24: 677–736. (source)

[ii] Konar A., Shah N., Singh R., Saxena N., Kaul S.C., Wadhwa R., Thakur M.K. “Protective Role of Ashwagandha Leaf Extract and Its Component Withanone on Scopolamine-Induced Changes in the Brain and Brain-Derived Cells” PLoS One. 2011; 6(11): e27265. (source)

[iii] Kumar S., Mondal A.C “Neuroprotective, Neurotrophic and Anti-oxidative Role of Bacopa monnieri on CUS Induced Model of Depression in Rat.” Neurochemistry Research. 2016 Aug 10. (source)

[iv] Wu A., Ying Z., Gomez-Pinilla F. “Dietary omega-3 fatty acids normalize BDNF levels, reduce oxidative damage, and counteract learning disability after traumatic brain injury in rats.” Journal of Neurotrauma. 2004 Oct;21(10):1457-67. (source)

[v] Nishiyama N., Cho S.I., Kitagawa I., Saito H. “Malonylginsenoside Rb1 potentiates nerve growth factor (NGF)-induced neurite outgrowth of cultured chick embryonic dorsal root ganglia.” Biological and Pharmalogical Bulletin. 1994 Apr;17(4):509-13. (source)

[vi] Kim M., Kim S.O., Lee M., Park Y., Kim D., Cho K.H., Kim S.Y., Lee E.H. “Effects of ginsenoside Rb1 on the stress-induced changes of BDNF and HSP70 expression in rat hippocampus.” Environmental Toxicology and Pharmacology. 2014 Jul;38(1):257-62 (source)

[vii] Xu C.L., Qu R., Zhang J., Li L.F., Ma S.P. “Neuroprotective effects of madecassoside in early stage of Parkinson’s disease induced by MPTP in rats.” Fitoterapia. 2013 Oct;90:112-8. (source)

[viii] Wakabayashi C., Numakawa T., Ninomiya M., Chiba S., Kunugi H. “Behavioral and molecular evidence for psychotropic effects in L-theanine.” Psychopharmacology (Berlin). 2012 Feb;219(4):1099-109. (source)

[ix] Abumaria N., Yin B., Zhang L., Li X.Y., Chen T., Descalzi G., Zhao L., Ahn M., Luo L., Ran C., Zhuo M., Liu G. “Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala.” Journal of Neuroscience. 2011 Oct 19;31(42):14871-81. (source)

[x] Zhou H., Zheng X.Q., Zhang Z.J., Teng G.J. “[Effects of N-acetylcysteine upon methylglyoxal-induced damage in hippocampal neuronal cells].” Zhonghua Yi Xue Za Zhi. 2009 Oct 27;89(39):2789-92. (source).

[xi] Ostrovskaya R.U., Gudasheva T.A., Zaplina A.P., Vahitova J.V., Salimgareeva MH., Jamidanov RS, Seredenin S.B. “Noopept stimulates the expression of NGF and BDNF in rat hippocampus.” Bulletin of Experimental Biology and Medicine. 2008 Sep;146(3):334-7. (source)

[xii] Yang SJ, et al. “Antidepressant-like effects of salidroside on olfactory bulbectomy-induced pro-inflammatory cytokine production and hyperactivity of HPA axis in rats.” Pharmacology and Biochemistry of Behavior. 2014 Sep;124:451-7. (source)

[xiii] Ferrer P., Asensi M., Priego S., Benlloch M., Mena S., Ortega A., Obrador E., Esteve J.M, Estrela J.M. “Nitric oxide mediates natural polyphenol-induced Bcl-2 down-regulation and activation of cell death in metastatic B16 melanoma.” Journal of Biological Chemistry. 2007 Feb 2;282(5):2880-90 (source)

[xiv] Rahvar M., Nikseresht M., Shafiee S.M., Naghibalhossaini F., Rasti M., Panjehshahin M.R., Owji A.A. “Effect of oral resveratrol on the BDNF gene expression in the hippocampus of the rat brain.” Neurochemistry Research. 2011 May;36(5):761-5. (source)

[xv] Wang R., Li Y.H., Xu Y., Li Y.B., Wu H.L., Guo H., Zhang J.Z., Zhang J.J., Pan X.Y., Li X.J. “Curcumin produces neuroprotective effects via activating brain-derived neurotrophic factor/TrkB-dependent MAPK and PI-3K cascades in rodent cortical neurons.” Progress in Neuro-psychopharmacology and Biological Psychiatry. 2010 Feb 1;34(1):147-53 (source)

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Join The Discussion - 68 comments

Nick Cooper
January 1, 2020

Sir, let me cut to the chase. I am facing rad/chemo treatment in the next 10 days on my vocal cords! I want to avoid, as much as possible, the side effects that come with this treatment. Any suggestions for possible alternative herbs. Thank you most heartedly, Nick

    David Tomen
    January 3, 2020

    Nick, according to integrative medicine doctors you can use:

    L-Glutamine – to protect and help repair the lining of your mouth
    Milk Thistle – liver health
    N-Acetyl L-Cysteine (NAC) – liver health
    Alpha Lipoic Acid – liver health
    CoQ10 – for cellular energy
    B-Complex vitamins and minerals – for cellular energy

Kelly Ward
December 30, 2019

Regarding noopept, I’m curious about its ability to heal the brain. I’ve been dealing with sleep apnea (possibly for years now). It has been accompanied by mental decline, difficulty focusing, difficulty remembering and recalling, etc. I recently started CPAP therapy but I know it can take time to heal. Based on what I have read, sleep deprivation can cause a decline in BDNF, amongst other things. My theory is that sleep apnea can cause the same, hence the reason I want to heal my brain along with CPAP. I’m hoping to speed up the process by increasing BDNF and NGF. I have been taking some of the supplements on this page and added some as well. I’m curious about noopept though. I bought some recently but I don’t want to take it indefinitely. Based on what you know, do you believe that I could use it short-term, say 1 to 3 months to heal my brain and then quit? Maybe another way to put it is: After taking noopept for a time, will I continue to reap the healing benefits after stopping the supplement? Thanks!

    David Tomen
    January 3, 2020

    Kelly, Noopept has been shown to boost BDNF and Nerve Growth Factor. And I have not come across any evidence that it would be a problem using it daily for the rest of your life.

    Noopept, like many nootropics will help heal your brain which will provide lasting benefits. But once you stop you’ll eventually regress back to where you were.

    One of the reasons we use nootropic supplements is because the human brain ages and requires support. We can’t get it from food so we use supplements. In my opinion, if you find something that works and you like it, why would you choose to discontinue using it? Especially when the evidence is that the nootropic causes no harm. Only benefits to your brain.

Arj
October 25, 2019

Hi David,

You have not mentioned Cat’s claw, Artichoke or Lion’s Mane. I see in one of your replies that you say Lion’s Mane is a fungi. But, are there any significant differences in their efficacy or function?

    David Tomen
    October 26, 2019

    Arj, I’ve been meaning to update this page because I keep on coming across more nootropics that boost BDNF including Lion’s Mane, Cat’s Claw, and not sure about Artichoke Extract. But will look into it. Thanks for the reminder.

    Lion’s Mane is one of the most powerful ways to boost Nerve Growth Factor and BDNF. At the top of the list in my opinion and the evidence I’ve seen.

Carmen
September 25, 2019

Hi David,

Fantastic site with clear explanations! Much appreciated!

You mentioned restricting sugar as one of the natural ways to boost BDNF. Does it also apply to other sweet sources as in honey, agave, palm sugar, stevia etc. ?

    David Tomen
    September 27, 2019

    Carmen, refined sugars are the worst. Not sure about palm sugar. But honey, agave and stevia should be OK.

      Carmen
      September 27, 2019

      Great! Thank you.

    Benjamin David Steele
    September 21, 2020

    A very low-carb, especially ketogenic, diet has been shown to have numerous benefits. One of them is in promoting autophagy, as it is easier to achieve full autophagy when one is already in ketosis. Autophagy is the body’s way of eliminating damaged cells and replacing them from stem cells.

    Other benefits of ketosis are its anti-inflammatory effect and improved neurocognitive health (e.g., drug-resistant epilepsy). It also generally improves metabolic health, such as with reversing insulin resistance and obesity. The keto diet has been widely researched for about a century now.

Basir
September 5, 2019

Hi David , should I use L-dopa for study and learning ?

best regard

André Leroux
August 20, 2019

Hi David, and what about Astragalus?
Best regards

Duane Christensen
July 31, 2019

Where is Lion’s Mane?

    David Tomen
    July 31, 2019

    Duane, Lion’s Mane is not a herb. It is a fungi.

      Philip J. Weimerskirch
      August 6, 2019

      Lion’s Mane is a fungus. The word “fungi” is the plural of “fungus.”

      Grammatically yours,

      Phil Weimerskirch, Smithfield, RI

        David Tomen
        August 6, 2019

        Thanks Philip.

Peter Smith
April 13, 2017

Thank you for your work in this area, but please recheck your research I’m pretty sure that NAC cysteine does not boost BDNF, it may increase neuroplasticity through anti-inflammatory effects, reducing oxidative stress et cetera but you’re saying it specifically boosts BDNF and quote the reference, neither this reference nor any others I can find site any evidence that NAC cysteine boosts BDNF.

Boosting BDNF is only one aspect of increasing neuroplasticity, I see many people online confusing the two things.

    David Tomen
    April 14, 2017

    Peter, thanks for your compliment. I think you may be correct. Although I have come across at least one reference to NAC boosting BDNF. But it’s certainly not conclusive. And I won’t even link to it here.

    Since you brought this to my attention, I’ve edited the NAC section to “activating the BDNF/TrkB signal pathway” and changed the reference. This study supports what you pointed out. That BDNF works by helping reduce oxidative stress. There is little doubt the NAC “affects” BDNF. But whether it “boosts” BDNF is still open to debate.

    I very much appreciate your feedback on this. When it comes to nootropics and optimizing the brain we never stop learning.

      Arthur Weisser
      June 14, 2019

      My wife developed cognitive impairment She has one APOE allele and is homozxgous for MTHFR. After 3 days on CerfolinNAC (methyl tetrahydrofolate and NAC Her memory came back very rapidly. She still gets confused easily. She also has cerebral ischemia. Fortunatey she is still very functional. She also has neurologically mediated sleep apnea. No financial interest in CerefolinNAC

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