BDNF: The Neurochemical That Can Boost Brain Health as We Age

Low BDNF levels are linked to neurodegenerative conditions such as Parkinson’s, Alzheimer’s, and multiple sclerosis.

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Neurotrophins are a group of proteins that play a crucial role in promoting the growth, survival, and maintenance of neurons (nerve cells) in the brain and nervous system.

They’re responsible for regulating various processes, such as cell birth, cell death, and the overall health of neurons. These proteins are essential for proper brain development, learning, memory, and overall neuronal function.

Researchers consider brain-derived neurotrophic factor (BDNF), which is mainly found in the brain and spinal cord, to be the most active neurotrophin, as it plays a vital role in both energy regulation and neuroplasticity. It’s critical for memory and learning.

Research shows that those with higher BDNF levels tend to have more robust brain health and better cognitive function.

Decreased BDNF levels have been linked to neurodegenerative conditions such as Parkinson’s, Alzheimer’s, multiple sclerosis, and Huntington’s disease. Lowered BDNF levels also might be linked to Type 2 diabetes.

As we age, neurons compete for these limited proteins for survival.

Can We Grow New Neurons as We Age?

It was previously believed that the brain can’t generate new cells—that we’re born with a set amount of neurons that are depleted as we age or from injury.

However, recent scientific research has revealed that the brain has a remarkable capacity to produce new neurons—even as we age—through a process known as neurogenesis.

A study published by the National Institute on Aging found that neurogenesis appears to continue in people well into old age.

The study used proxy markers of neurogenesis in the hippocampus. This is the area of the brain responsible for memory and learning. They also found evidence that even people with mild cognitive impairment and Alzheimer’s disease could grow new neurons.

The Important Roles of BDNF

BDNF plays a crucial role in neurogenesis and is essential for the following important brain functions:

New Brain Cell Formation: BDNF helps in the creation of new neurons and ensures that they survive and specialize to perform specific tasks in the brain.

Communication Between Neurons: BDNF regulates how brain cells communicate with each other and adjusts their activity levels based on the brain’s needs.

Neuroplasticity: BDNF plays a role in the brain’s ability to change and adapt in response to new information or experiences, a process known as plasticity, which is crucial for learning and memory.

Brain Health: Changes in BDNF levels are associated with various brain diseases and conditions, making it an important focus in understanding and treating these disorders.

In a study conducted by Ohio State University, scientists injected BDNF and epidermal growth factor into brain cells in a petri dish.

Over time, these cell clusters grew from being tiny (300 microns, about the thickness of three human hairs) to much larger (45 millimeters, about the size of a small apple). They also found that nearly 80 percent of these cells could send electrical signals when stimulated.

How to Increase BDNF Levels

Studies show that the expression of this protein can vary significantly from one individual to another depending on lifestyle, personal history, and health status. Evidence suggests that increasing BDNF levels could be one way to support the brain.

There are several effective ways to increase BDNF levels.

Exercise

Exercising is a powerful way to boost BDNF. High-intensity workouts have been shown to not only raise levels of BDNF but also enhance memory.

What’s even more impressive is that this BDNF boost doesn’t just last for the day. It has been shown to last in the body for several weeks after a workout.

Sunshine

Not only is getting enough sunlight great for creating vitamin D and improving levels of serotonin, which can have a positive impact on mood and overall mental health, but it may also affect your body’s production of BDNF.

An analysis of 2,851 individuals who participated in the Netherlands Study of Depression and Anxiety, which looked at the seasonal variation of BDNF concentrations, found that BDNF was linked to the number of hours that a person was exposed to sunshine. Levels were lower in the fall and winter and higher in the spring and summer.

Sleep

A 2013 study published in PLOS One was the first to show the connection between how stress and sleep affect BDNF levels. The study identified sleep as a pivotal factor linking stress and BDNF levels, with sleep loss increasing susceptibility to stress and its association with mental disorders. The severity of insomnia was linked to significantly lower levels of BDNF.

“Whether sleep is maintained or disturbed might explain why some individuals are able to handle a certain stress load while others develop a mental disorder,” the study concluded.

A study published in Neuroscience Letters found that acute sleep loss not only lowers BDNF but also increases tumor necrosis factor-alpha and interleukin-1 beta, which are pro-inflammatory cytokines that are typically associated with immune response and inflammation in the body.

Fasting

Fasting is a great way to boost BDNF levels, and research shows that both long-term fasting and intermittent fasting are effective.

A study compared how three days of intense exercise and a 48-hour fast affected BDNF levels. They found that BDNF mRNA didn’t change following exercise, while BDNF was upregulated by approximately 3.5-fold after fasting.

Another study measured BDNF levels in 29 healthy men and women during the month of fasting in the holy month of Ramadan. It found that BDNF not only increased by week two compared to the baseline but significantly increased more on day 29 compared to day 14.

Stress Management

Research shows that both acute and chronic stress decrease BDNF, with acute stress having a more significant effect.

A study published in the European Journal of Neuroscience found that when rats experienced stress before birth, BDNF was reduced in both the prefrontal cortex and striatum.

Later in life, when the rats faced chronic stress again, the way in which BDNF worked in these brain areas was altered.

This suggests that stressful events during pregnancy could affect how this protein functions in adulthood; specifically, the rats may be more likely to develop mental health problems.

Bioactive Plant-Based Compounds

A randomized double-blind study compared a dosage of 100 mg of whole coffee cherry extract (WCCE) to a placebo. It found that the levels of BDNF increased by approximately 41 percent in the participants’ blood serum after they consumed a single dose of WCCE, while those who took a placebo showed no significant change.

The authors noted that polyphenols, which are a type of compound found in certain foods and supplements, have consistently and strongly influenced BDNF levels in both human and animal studies.

Other contributing factors that support and improve BDNF levels include the following:

• Omega-3s
• Curcumin
• Social connections and support
• Clean air
• Vitamin A
• Zinc
• Magnesium
• Niacin (B3)