The 36 Best Natural Ways to Increase Dopamine Levels in the Brain

Dopamine makes you happier, smarter, more productive, more creative, more focused, and more social.

Who doesn't want that? 

There are many ways to increase dopamine naturally.

But what are the VERY BEST ways to do it?

This article gives you the answer. 

It includes the 36 very best ways to increase dopamine levels in your brain.

It starts off with my 10 personal favourites.

And then offers 26 other great options. 

Not only do they work, but many of them work very quickly.

Read on to learn more. 

What Is Dopamine and What Does It Do in the Brain?

“Dopamine may be the secret to what makes us human – meaning awfully bright, able to plan ahead, and resist impulses when necessary.”

— Dr. Emily Deans

Dopamine influences almost every aspect of your life.

Dopamine is a neurotransmitter, meaning it’s a chemical messenger released by neurons (nerve cells) to “communicate” with other neurons (236). 

Like all neurotransmitters, dopamine shuttles between cells and binds to receptors.

In the media and popular culture, dopamine is often promoted as the main pleasure neurotransmitter.   

But dopamine actually appears to increase desire and motivation more than pleasure.

In fact, it’s often called the “motivation molecule”. 

The brain includes several dopamine pathways, and they play a key role in reward, motivation, memory and attention (233-235). 

So not surprisingly, dopamine significantly impacts human behaviour.

And research shows that naturally increasing dopamine levels can lead to numerous benefits, including:

• Increased enthusiasm, motivation and drive to be productive, accomplish tasks and reach goals (165-179)

• Reduced drug addiction and dependence (162-164)

• Improved cognition function, learning, long-term memory and working memory (180-185)

• Increased focus and concentration (186-190)

• Increased creativity, both verbal and visual creativity (191-197)

• Improved mood (198-200)

• Reduced fear and improved confidence (201-204)

• Increased social bonding and stronger relationships (oxytocin plays a role too) (205-208)

• Increased tolerance to pain (209-211)

Conditions and Symptoms Associated with Low Levels of Dopamine in the Brain

“Low levels of dopamine make people less likely to work for things.”

— Dr. John Salamone

Research shows that low dopamine levels are associated with a number of brain and mental health conditions and symptoms, including:

• Addiction (216-217)

• Depression, Apathy and Feelings of Hopelessness (225-226)

• Parkinson’s Disease (213-215, 228)

• Restless Leg Syndrome (229-230)

• Attention-deficit Hyperactivity Disorder (218-220)

• Social Anxiety (212)

• Cognitive Aging and Poor Memory (221)

• Alzheimer's Disease and Cognitive Decline (222)

• Bulimia (223)

• Chronic Fatigue Syndrome (224)

• Toxic Mold Illness (227)

• Traumatic Brain Injury (231-232)

• Brain Fog

• Moodiness and Irritability

• Procrastination

Perhaps you struggle with one of these conditions or symptoms. 

The good news is that you’re not powerless.

You can naturally increase your dopamine levels and recapture your zest for life.

All you need to do is implement some of the natural strategies below.   

They can significantly improve your motivation, focus and mood.

They have helped me, and they can help you too. 

Let’s jump into them.

My Top 10 Favourite Ways to Naturally Increase Dopamine Levels in the Brain

1. Sunlight and Vitamin D

Exposing yourself to sunshine is one of the best natural ways to increase dopamine levels in your brain. 

And it’s my personal favourite.

Research shows that sunlight increases dopamine release (4-5).

I personally get sunlight every single day during the spring and summer months to increase dopamine. 

It’s important to get the sunlight in your eyes to trigger the release of dopamine. 

So make sure you don’t wear contacts, glasses or sunglasses when you go outside. This way, you’ll get a bigger dopamine boost. 

It’s especially important to do this in the morning because it sets your circadian rhythm (3). 

During the winter months, when there isn't enough sun, I use a Vitamin D sunlamp.

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

But most people still don’t get enough Vitamin D from the sun.

Researchers believe that 50% of people are at risk of Vitamin D deficiency (6).

Having a deficiency in Vitamin D leads to lower dopamine levels, but treatment with Vitamin D3 enhances dopamine release (1-2). 

So at the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

2. Vagus Nerve Stimulation

The vagus nerve is the longest cranial nerve in your body and part of your parasympathetic “rest and digest” nervous system.

Research shows that chronic impairment of vagus nerve function leads to the inhibition of dopamine in the brain (7). 

But vagus nerve stimulation reverses a dysregulated dopamine system (8).

Read this article for 13 ways to stimulate your vagus nerve. 

Deep breathing with the EmWave2 device is my favourite way. 

3. Low-Level Laser Therapy

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that can improve your brain function and support your dopamine levels.

LLLT involves the use of low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light.

You can shine this light on your head, it penetrates the skull and stimulates your brain cells.

This helps your brain function much better.

Dr. Norman Doidge, a psychiatrist and researcher who teaches at the University of Toronto, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing.

Research shows that LLLT significantly increases the secretion of dopamine in the brain (12).

Several studies also show that LLLT is neuroprotective and protects dopaminergic brain cells from degeneration (13-21).

Because of this, researchers say LLLT is a promising therapeutic strategy for dopamine-related diseases such as Parkinson’s disease (12).

I previously wrote about my experience with low-level laser therapy here.

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

When I’m travelling, I take this smaller and more convenient device with me and shine it on my forehead.

I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount

You can learn about how I use these devices in my LLLT article. I highly recommend reading it if you want to try this.

4. Rhodiola

Rhodiola is one of the most popular herbs in the world used to increase physical and mental performance.

It’s a Traditional Chinese and Scandinavian herb, and it’s also sometimes called golden root or arctic root.

I previously wrote about rhodiola here. 

Researchers have found that rhodiola stimulates dopamine receptors and inhibits the enzymes that break down dopamine in the brain (22). 

It also increases the amount of dopamine precursors that can pass the blood brain barrier (23). 

I take a rhodiola supplement. But I don't take it every day, only when I want to boost my energy and cognitive function.

5. Coffee

Drinking coffee is another great way to boost dopamine levels.

Research shows that caffeine increases the release of dopamine in the brain (26-27). 

Other studies have found that it also enhances dopamine signaling and increases dopamine receptors (24-25). 

I usually drink one cup of coffee most mornings. I also sometimes take pure caffeine tablets before a workout.

Sometimes people find that coffee makes them feel terrible and jittery.

This might be due to the quality of the coffee. 

I find that low-quality, non-organic coffee makes me feel terrible.

In fact, cheap coffee feels like it lowers my dopamine.

Most people can tolerate regular coffee just fine.

But if it makes you feel sick, consider trying a higher-quality coffee, which I can tolerate just fine, or simply take pure caffeine, and see how you feel. You may feel better than if you consumed low-quality coffee.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed. Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep.

I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep and don't feel great the next day.

Lastly, it's also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine. 

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded. 

But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.  

That’s why I included it in the Optimal Brain supplement. 

6. Uridine

Uridine is a natural compound commonly found in beer.

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation.

Research shows that uridine significantly increases the release of dopamine and elevates dopamine levels (29-32).

It’s important to note that uridine in food is not bioavailable, and there isn’t any foods that have been shown to increase plasma levels of uridine unfortunately (28). 

So I take a uridine supplement sublingually, usually before bed.

7. Cold Exposure

Exposing yourself to cold can also increase your dopamine levels naturally.

Researchers have found that cold water immersion increases dopamine by 250% (43-44). 

I take a cold shower every day.

During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don’t have to be that extreme though.

You can start by finishing your next shower with one minutes of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot.

I can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want!

Find what works best for you and do it regularly.

8. Meditation

Meditation is my favourite daily activity.

And research shows that it's linked to increases in dopamine (46-48). 

In one study, researchers used brain scan imaging to confirm that meditation naturally increases dopamine release by 65% (45).

It likely has these effects by stimulating the vagus nerve. 

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.

I previously wrote about it here, and you can get it through the Muse website.

9. Ginseng

There are two types of ginseng that increase dopamine – American Ginseng and Siberian Ginseng.

American Ginseng has been shown to improve attention and cognitive processing by increasing levels of dopamine in the brain (93-94). 

Researchers have also found that Siberian Ginseng has antidepressant effects by significantly elevating dopamine levels in the brain (95). 

10. Citicoline and Alpha GPC

Citicoline (also known as CDP-Choline) is the best supplemental form of choline.

Choline is an essential nutrient for optimal brain health, but unfortunately that most people don’t consume enough of it.

Why?

Because very few foods in the Western diet contain it.

Citicoline has been shown to enhance the synthesis of dopamine, increase the release of dopamine, and increase the density of dopamine receptors in the brain (136-142). 

It also protects brain cells that release dopamine, which then prevents a reduction in dopamine (143). 

Alpha GPC is another excellent form of choline that has been shown to increase dopamine levels in the brain (144). 

Citicoline and Alpha GPC significantly improve my focus and mental energy. That’s why they are both included in the Optimal Brain supplement. 

You can also find some choline in beef liver and egg yolks, but it’s better to take Citicoline and Alpha GPC because you get noticeable and immediate benefits.

Make sure you read this article to learn more about the remarkable benefits of Citicoline.

And make sure you read this article to learn more about the benefits of Alpha GPC, the optimal dosage, and the best way to take it.

Other Effective Ways to Naturally Increase Dopamine Levels in the Brain

11. Take Dopamine Precursors

You can also increase your dopamine levels by giving your body the raw materials to create dopamine. 

It’s first important to understand that dopamine is created within the body from the amino acid Phenylalanine (149). 

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet. 

Phenylalanine is converted into Tyrosine, which is converted into L-Dopa, which is then finally converted into dopamine (150). 

Vitamin B6 and iron are two nutrients that are needed for this conversion to take place.   

Both phenylalanine and tyrosine can be obtained from protein-rich foods.

Here are some healthy sources: 

• Chicken

• Beef

• Turkey

• Seafood

• Eggs

• Bananas

• Almonds

• Avocados

• Pumpkin seeds

• Sesame seeds

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

You can also supplement directly with Phenylalanine, Tyrosine and/or L-Dopa, along with Vitamin B6 and iron. 

Research shows that supplementing with these dopamine precursors can enhance cognitive performance by increasing dopamine levels in the brain (151-155). 

Mucuna Pruriens, a tropical plant commonly used in Ayurvedic medicine, is good source of L-DOPA and has been shown to increase dopamine levels in the brain (156-161). 

In my experience, Tyrosine and Mucuna Pruriens can sometimes be too stimulating and increase anxiety in some people.

So I prefer supplementing with DL-Phenylalanine because it has other mental health benefits besides increasing dopamine, and can actually reduce anxiety.  

12. Probiotics

Research suggests that certain probiotics can also increase dopamine.

One study found that the probiotic species Lactobacillus plantarum significantly increases dopamine.

Researchers concluded that daily intake of Lactobacillus plantarum may be able to help treat neuropsychiatric disorders (36). 

Another study found that Lactobacillus rhamnosus increases dopamine in the frontal cortex (37). 

I created and take the Optimal Biotics supplement to support my dopamine levels and mental health.

You can also read this article for 4 other ways to increase your good gut bacteria. 

And if you struggle with anxiety, here are 7 other probiotic strains that can help. 

13. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is a special form of the amino acid carnitine that helps reverse neurological decline and supports mitochondria function in the brain.

It’s often used as a natural brain booster because it provides support to brain cells, enhances cognition, and increases alertness.

It’s also been shown to help reduce chronic fatigue and improve mood.

It does a lot.

So not surprisingly, researchers have also found that it increases dopamine output in the brain (42). 

I find that it gives me a big boost in mental energy and cognitive resilience.

ALCAR is included in the Optimal Brain supplement. 

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

14. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase dopamine levels in the brain.

Researchers have found that acupuncture increases the production of dopamine in the brain by stimulating the vagus nerve (9). 

Other studies show that acupuncture enhances the availability of dopamine in the brain and normalizes the release of dopamine during withdrawal (10-11). 

I really like auricular acupuncture.

Auricular acupuncture is when needles are inserted into ear.

It really helped me when I came off psychiatric medication. So I recommend finding a practitioner that provides it if you’re trying to get off medication as well.

In my experience, ear acupuncture is more effective than regular acupuncture. I don’t really know why, I’ve just personally noticed more benefits from ear acupuncture. 

I also use an acupuncture mat at home to relax before bed.

15. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used for thousands of years to treat a number of health problems.

It’s one of the most popular natural supplements in the world, and it’s even prescribed by doctors in Germany.

It’s most commonly used to improve brain health because it’s been shown to increase brain blood flow and improve memory and attention in both healthy and unhealthy individuals. It also improves mood and mental energy, and even reduces the risk of dementia and Alzheimer’s disease.

Researchers have also discovered that it significantly increases dopamine levels in the brain (33-34). 

It increases the number of dopaminergic neurons in the brain as well (35). 

Ginkgo Biloba is included in the Optimal Brain supplement. 

16. Pregnenolone

Pregnenolone is a hormone naturally produced by the body.

But it can also be taken as a supplement.

It helps form almost all other steroid hormones in the body, including DHEA, progesterone, testosterone, estrogens, and cortisol.

So it’s very important.

And since hormones affect brain health so much, it’s been shown to enhance memory and reduce stress-induced fatigue.

Research shows that it also increases dopamine release in the brain (38). 

Whenever I take pregnenolone, it gives me a big boost in energy and supports brain function. It definitely works. But if I take it everyday, it starts to make me angry and irritable for some reason. So I only take it every so often.

17. Intranasal Insulin

Insulin is a hormone that significantly affects brain function. 

Researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within the brain.

Unfortunately, many people today develop insulin resistance within the brain.

When this happens, there is a reduction in dopamine.

Research shows that insulin resistance within the brain alters normal dopamine functioning, leading to depression and anxiety (40). 

So in a new therapeutic approach, commercially-available insulin (Novalin R) is being prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support the brain and mental health.

Intranasal insulin has been reported to significantly enhance memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing dopamine levels.

One study found that insulin enhances dopamine release in the brain (39). 

Another study found that intranasal insulin is neuroprotective and protects dopaminergic brain cells from damage (41). 

If you’re interested in learning more about intranasal insulin, I previously wrote a full article about it. You can read that here.

18. Forskolin

Forskolin is a natural herb historically used in Ayurvedic medicine. It’s been used for hundreds of years to treat various conditions and diseases.

The herb comes from the roots of the Indian coleus, which is a tropical plant. 

Researchers have found that it stimulates the conversion of tyrosine to dopamine and enhances the release of dopamine (49, 51). 

Other studies show that it can upregulate dopamine receptors (50, 52-56). 

I don’t take it anymore because I prefer Rhodiola and Ginseng. But when I did take it, I noticed an increase in mental energy and clarity.

19. Standing

One of the best hacks for your brain is simply standing more often.

Researchers have found that prolonged, uninterrupted sitting leads to fatigue and lower dopamine levels (57). 

I have a standing desk so that I’m not sitting all the time while working.  

20. Iron

Iron is a trace mineral found in every living cell in our bodies.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

Research shows that iron plays a key role in the regulation of dopaminergic neurotransmission, and iron deficiency can lead to lower dopamine levels (58). 

I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems (59). 

It’s definitely much better to just get your iron from food. 

I make sure I get enough iron simply by taking grass-fed liver capsules.

Beef liver is one of the best sources of iron, but I don’t like the taste, so I take the capsules every day instead.

Other good sources of iron include:

• Spirulina

• Dark chocolate

• Spinach

• Sardines

• Pistachios

• Raisons

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

21. Salt

Salt is another tasty, natural way to boost your brain’s dopamine levels.

Researchers have found that dietary salt intake increases dopamine levels (60). 

22. Theacrine

Theacrine is a natural compound that can increase energy, focus and mental clarity, and improve mood and motivation.

It’s a small alkaloid molecule found in certain fruits and plants. It’s most commonly found in a Chinese tea known as kucha.

Theacrine’s chemical structure is similar to caffeine. In fact, it’s considered a “new alternative” to caffeine because it activates similar pathways in the brain.

Researchers have found that theacrine acts through the dopamine system to provide a stimulant effect (66). 

It activates dopamine receptors, which increases motivation and wakefulness (67). 

In my experience, theacrine is a good replacement for coffee. It works and feels similar to caffeine, but it has a longer half life and less of a tolerance. It’s also less likely to disrupt sleep (61-63). 

I sometimes take a theacrine supplement when I feel like taking a break from coffee and caffeine.

You can also take them together for even better results. Research shows that theacrine and caffeine are more effective when taken together because caffeine increases the bioavailability and positive effects of theacrine (64-65). 

23. Exercise

Not surprisingly, exercise is another natural way to increase dopamine levels in your brain. 

Plenty of research shows that daily exercise leads to increased dopamine neurotransmission, including increased dopamine release and increased dopamine receptor expression and binding (70-73). 

Exercise also slows the break down of dopamine and prevents the loss of dopaminergic brain cells (71). 

Besides boosting dopamine levels, exercise can also stimulate the vagus nerve, promote neurogenesis and increase blood flow to the brain.

Many experts recommend exercise as their number one piece of advice for optimal brain health.

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly.

24. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain.

Eating more of them is one of the greatest steps you can take to promote optimal brain and nervous system functioning, and boost your dopamine levels.

In one study, researchers fed animals omega-3 fatty acids, and they found that the animals had 40 per cent higher levels of dopamine in the brain than animals that didn’t receive omega-3 fatty acids (69). 

The researchers also noted a reduction in the enzyme that breaks down dopamine, and greater binding of dopamine to the dopamine receptors (69). 

Research also shows that omega-3 fatty acids can help restore normal dopamine release after traumatic brain injury (68). 

It’s important to eat enough omega-3 fatty acids through your diet because they are essential fats that your body cannot produce itself.

Omega-3 fatty acids are found primarily in cold water fish, including:

• Salmon

• Black cod

• Sablefish

• Sardines

• Herring

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I sometimes recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. 

25. Touch and Massage

Interpersonal touch is another natural way to increase your dopamine levels.

Researchers have discovered that touch significantly increases dopamine release in the brain (74-76).

This can include kissing, cuddling, stroking, tickling, hugging and sex. 

But it can also include massage therapy. 

Studies have shown that massage therapy increases dopamine by 31% on average (77). 

This is one reason why I regularly get a massage from a registered massage therapist. 

Massage also reduces cortisol, increases oxytocin, and stimulates the vagus nerve. 

26. Tea and Theanine

Tea has also been shown to increase dopamine levels in the brain.

This includes both green tea and black tea (79-83). 

Both green tea and black tea contain theanine, an amino acid.

Theanine has also been shown to cross the blood-brain barrier and significantly increase the release of dopamine in the brain (78, 84-85). 

I take theanine alongside my morning coffee. It’s calming and cancels out the jitters of caffeine. 

This anti-anxiety supplement contains theanine. 

27. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers the release of hormones and neurotransmitters, including dopamine.

Researchers have found that intermittent fasting leads to higher levels of dopamine by increasing dopamine release and enhancing dopamine action (86-89). 

It also reduces age-related loss of dopamine receptors (90). 

I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day. 

The best way to start fasting is by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.

28. Taurine

Taurine is an organic compound found in food, particularly meat and seafood. It has a wide variety of health benefits.

It can cross the blood-brain barrier and elevate dopamine levels in the brain (91). 

Taurine is included in the Optimal Calm supplement.  

29. Magnesium

Magnesium is an essential mineral.

Unfortunately, a lot of people are deficient.

This is a shame because it plays a role in more than 300 biochemical reactions in your body, and it’s absolutely necessary for optimal neurotransmitter activity.

Magnesium has antidepressant effects, and one reason for this is because it increases dopamine activity in the brain (92). 

There are a number of things you can do to make sure you’re getting enough magnesium.

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

• Spinach

• Chard

• Pumpkin seeds

• Almonds

• Avocado

• Dark chocolate

• Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is also a good idea for most people.

Magnesium is included in this supplement.

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.

30. Folate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression. 

One reason for this is because folate is absolutely necessary for the production and synthesis of dopamine in the brain (99-100). 

When you have low folate levels, you will also have lower dopamine levels because your body can’t produce dopamine efficiently, and this contributes to depression (101). 

Good dietary sources of natural folate include: 

• Leafy greens

• Asparagus

• Broccoli

• Cauliflower

• Strawberries

• Avocado

• Beef liver

• Poultry

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Folate also lowers homocysteine levels. 

31. St. John’s Wort

St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects.

A 2015 meta-analysis concluded that it is as effective as standard antidepressant pharmaceuticals for treating depression and has fewer adverse effects (105). 

A number of studies have also shown that it significantly increases the release of dopamine and increases dopamine levels in the brain (106-110).

One study shows that it increases dopamine in the prefrontal cortex by 40% after one hour (106). 

I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and fixed the true, underlying causes of my depression instead. 

In my experience, it’s best for people who are struggling with mild or moderate depression. 

It’s important to note that St. John’s Wort shouldn’t be taken if you’re already taking antidepressant medication. 

32. SAM-e

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body. 

It’s also available as a supplement. 

It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression.

Research shows that SAM-e improves mood by producing dopamine and increasing dopamine levels in the brain (102-104). 

I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy. 

33. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for the brain.

It’s been shown to help treat both depression and Parkinson’s disease (111-112). 

Several researchers have found that curcumin increases dopamine levels by reducing the break down of dopamine in the brain (113-120). 

Curcumin is included in this supplement.

34. Reduce Inflammation

Reducing inflammation throughout your entire body is a key step towards increasing your dopamine levels naturally. 

Lots of research shows that chronic inflammation reduces dopamine synthesis and dopamine release in the brain, which then leads to a lack of motivation, fatigue and depression (121-124). 

There are many causes of chronic inflammation, including infections, mold, brain injuries, and leaky brain.

But one of the most common causes – and the one you have the most control over – is your diet. 

That’s why I recommend following an anti-inflammatory diet and avoiding foods such as gluten and dairy that can trigger inflammation in the gut and brain. 

You should also remove processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and organic chicken. 

Check out my Free Grocery Shopping Guide for Optimal Brain and Mental Health for a full list of anti-inflammatory foods. 

Other steps you can take to reduce inflammation include reducing stress, exercising, improving gut health, treating infections and getting enough sleep. 

Make sure you also check out this article for 23 effective ways to reduce inflammation in the brain.

This supplement also helps reduce inflammation in the brain.

35. Music

Previously, I talked about how music can naturally reduce cortisol and increase oxytocin.

But it also increases dopamine. 

Researchers have found that listening to your favourite music significantly increases the release of dopamine in your brain (125-126, 129-132).

Even the anticipation of good music leads to the release of dopamine (127). 

“We are really excited about our study’s results because they suggest that even a non-pharmacological intervention such as music can regulate mood and emotional responses at both the behavioural and neuronal level.”

— Dr. Elvira Brattico

And several brain imaging studies show that listening to music activates the reward and pleasure areas of the brain, which are rich with dopamine receptors (133-134). 

Want to take it a step further?

Start making music. 

Research shows that creating and performing music boosts dopamine levels, even more than simply listening to music (128). 

Because of this, researchers believe music therapy may be an effective therapy for the treatment of disorders caused by low dopamine (130). 

Music has even been shown to help people with Parkinson’s disease improve their fine motor control (135). 

36. Get Enough Sleep

Getting enough sleep is very important if you want to increase dopamine and naturally optimize your dopamine levels. 

I used to have sleep problems and it was one of the main factors that contributed to my poor mental health.

Research shows that lack of sleep downregulates dopamine receptors, and reduces dopamine receptor availability and sensitivity in the brain (145, 147-148). 

When people are forced to pull an “all-nighter”, the availability of dopamine receptors in their brain is significantly reduced the next morning (146). 

So try your best to get at least 7 hours of high-quality, restorative sleep every night. 

If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote deeper and more restful sleep.  

I share my very best sleep tips with my clients through our Brain Recovery Accelerator Program. We have a free online workshop that talks about the program. You can register for the workshop here.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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3 Foods That Make Your Brain Work Remarkably Better

Certain foods are so nutrient dense and have remarkable therapeutic qualities.

Introducing them into your diet can have a profound impact on your brain and overall health. 

Today I’m going to share with you my three of my favourites. 

When I started consuming these regularly, I saw improvements in my physical health, which moved the needle in the right direction towards optimal brain and mental health. 

1. Turmeric (Curcumin)

Turmeric – the spice that gives curry its yellow colour – may be one of the most powerful foods. 

For thousands of years, turmeric has been used medicinally in India. And now today, thousands of high-quality scientific studies have been published, looking into the hundreds of active compounds within turmeric that benefit the body and brain (24). 

One of these compounds is curcumin. 

Curcumin is the most heavily researched compound within turmeric.

It’s been shown to have a many medicinal properties, including anti-inflammatory and antioxidant effects.

If you take a high-quality, concentrated source of curcumin, it is able to cross the blood-brain barrier and act as a neuroprotective agent, helping to prevent and treat a wide range of neurological and mental disorders. 

A number of studies show that curcumin is a natural antidepressant, working significantly better than placebo and working just as well as Prozac in the treatment of “several mood-related symptoms” – but without the severe side effects that come along with medication.

Other research shows that curcumin is effective at fighting major depression by reducing stress hormones and increasing serotonin and dopamine, two neurotransmitters in the brain responsible for emotional wellbeing (26-30, 59-62). 

Curcumin has also been shown to help people manage stress and anxiety and overcome trauma. In one study, the curcumin reduced "stress-related depressive symptoms" in animals exposed to chronic stress. In other words, it made them more resilient (31). 

And a ground-breaking 2015 study demonstrated that curcumin can prevent new traumatic memories from being stored in the brain, and can remove “fear memories” already existing in the brain. The researchers suggested that curcumin should be seriously considered as a treatment for post-traumatic stress disorder (32). 

“This suggests that people suffering from post-traumatic stress disorder and other psychological disorders that are characterized by fearful memories may benefit substantially from curcumin.”

— Dr. Glenn Schafe, PhD, Hunter College

Lastly, curcumin powerfully protects the aging brain, improves attention and memory in older individuals, and prevents and delays the development of Alzheimer’s.

In fact, seniors in India who eat turmeric regularly have the lowest rate of rate of Alzheimer’s in the world (33, 34, 58, 66). 

How Can A Spice Possibly Treat Mental Illness?

Almost every chronic disease – including depression, anxiety, PTSD and Alzheimer’s – has been linked to chronic, low-level inflammation. People with clinical depression in particular have been shown to have 30 percent more brain inflammation than the general population (35-38). 

And curcumin has potent anti-inflammatory effects. Many researchers point to this as the main reason why the compound is so beneficial for people suffering from these diseases (39- 45).

“Despite what has been previously believed, depression is not all about brain chemicals such as serotonin. Our findings support consistent research that depression is associated with increased inflammation and oxidative stress and it can be treated with an agent that has anti-inflammatory and antioxidant properties. There is now increasing support for the antidepressant effects of curcumin, with a previous study demonstrating curcumin to be as effective as a pharmaceutical antidepressant for the treatment of depression.”

— Dr. Adrian Lopresti, PhD, Clinical Psychologist and senior researcher at Murdoch University

Curcumin also increases the amount of omega-3 fatty acids in the brain. It does this by increasing enzymes that enhance the synthesis of docosahexaenoic acid (DHA) from its precursor alpha-linolenic acid (ALA) (56). 

And as I’ve discussed before, ALA is usually poorly converted into DHA, and DHA deficiency is linked to several brain and mental health disorders. So taking both krill oil and curcumin can support the fatty acid composition of your brain.

Another possible explanation is that curcumin boosts Brain-Derived Neurotrophic Factor (BDNF), a protein in the brain that increases the growth of new brain cells, and is linked to improved brain function and a lower risk of mental disease. It's been shown that people with depression and Alzheimer’s have reduced levels of BNDF in their brain (46-50, 31). 

Curcumin definitely helped me overcome post-concussion syndrome, and this makes sense considering the research showing that it counteracts cognitive impairment caused by traumatic brain injury. It can also delay and even reverse general deterioration of cognitive function, and may even improve memory and make you smarter (51, 52, 57). 

But before you go and start eating lots of turmeric and curcumin, it’s important to know how to take it and in what form. 

The Best Form of Curcumin For Your Brain

It is difficult to experience the full therapeutic effects of curcumin by simply eating turmeric. This is because the curcumin content of turmeric is low - only about 3% of turmeric is made up of curcumin (52). 

Most of the studies I have referenced use turmeric extracts that contain large amounts of curcumin – more than what you’d be able to consume simply by adding turmeric to your meals. On top of this, curcumin is very inefficient at absorbing into the bloodstream and reaching the brain. Luckily, science and technology has been able to concentrate significant amounts of curcumin into supplement form and increase its bioavailability (54, 55). 

There are several different patented forms of “bioavailable” curcumin and I’ve tried most of them. But I didn’t notice a significant effect from most of them, making me think that they are not actually “bioavailable”, or at the very least, they aren’t able to cross the blood-brain barrier effectively and reach the brain.

But I did notice a difference from this form of curcumin.

Based on my experience and research, it is the most effective form of curcumin for the treatment of brain and mental disorders, as it’s formulated in a way that enables the active ingredients to cross the blood-brain barrier. Other “bioavailable” forms of curcumin will likely still affect the rest of the body, but not the brain.

That’s why I recommend it. It is one of my favourite supplements and since it is a fat soluble, I take it every day with a fatty meal. 

2. Coconut Oil (MCTs and Ketones)

Coconuts are largely made up of saturated fat, and since the 1950s, there has been a war on saturated fat (5). 

As a result, coconut oil has been vilified and blamed for clogging arteries and causing heart disease.

But, as I’ve discussed before, saturated fat is actually harmless. It appears to be “common knowledge” that it's bad for us and should be avoided, but this is a myth that has been disproven over and over (3, 4, 6, 7). 

In fact, when people make coconut a big part of their diet, they have lower rates of heart disease, stroke and other chronic diseases (1, 2, 9). 

And fats, particularly the ones from coconut oil, are crucial for optimal brain and mental health. The brain is 60% fat and the integrity of your brain cell membranes depend on high-quality dietary fat (8). 

“ The low-fat approach to eating hasn’t helped us control weight or become healthier. Detailed research — much of it done at Harvard — shows that the total amount of fat in the diet isn’t really linked with weight or disease.”

— Harvard School of Public Health

I used to eat coconut oil every day. But I actually don’t eat as much anymore because I got sick of its taste. Knowing it was healthy for me, I actually ate way too much that I actually started to despise the taste of coconut.

But coconut oil also contains medium-chain triglycerides (MCT). MCTs are fatty acids of a smaller length that are easily digested in the body, and quickly metabolized into ketones by the liver. Ketones are an alternative source of fuel, which can quickly recharge the brain’s malfunctioning cells and improve cognitive function in susceptible individuals. The ketones that result from supplementing with pure MCT oil readily cross the blood-brain barrier and provides instant energy to brain cells (10, 21). 

I used to supplement with 1-2 tablespoons of pure MCT oil every morning.

I now take an exogenous ketone supplement that quickly puts me into a ketogenic state and immediately increases my mental clarity. It works better than coconut oil and MCT oil, and it gives my brain a steady supply of ketones and energy to start my day. 

Research is accumulating in support of ketones, coconut oil and its MCTs. 

Researchers have labelled coconut oil an “anti-stress and antidepressant nutritional oil” after finding that it can reduce stress and depression by increasing antioxidants in the brain (11). 

And high-fat diets and ketones can help slow down aging in the brain by repairing cell damage, which can help treat memory loss, dementia, mild cognitive impairment, Alzheimer’s, Parkinson’s, stroke, epilepsy and traumatic brain injury (12, 16-20). 

And you don’t have to wait days or months to witness the neuroprotective benefits.

One study in the journal Neurobiology of Aging showed significant cognitive and memory improvements within 90 minutes of taking MCT oil (13). 

It’s quite possible that these brain and mental health benefits may stem from ketone production, the MCTs within coconut oil, and/or coconut oil’s anti-inflammatory and antioxidant properties (14, 15). 

Bacteria, viruses, inflammation and our immune system also impact the health of our brains, and lauric acid, one of the saturated fatty acids found in coconut oil, has antibacterial, antiviral, antifungal, and immune-boosting properties (22). 

Caprylic acid, another main fatty acid in coconut oil and MCT oil, improves circulation, has anti-aging properties and can help treat Alzheimer's (23).

And you don’t need to stick with coconut oil.

Coconut milk, water and meat are other ways to get the benefits of coconut and MCT oil. 

Or you can simply take ketones to experience the fastest and most powerful beneficial effects.

3. Organ Meats (Beef Liver)

You’re going to eat my what?

Organ meats are nutritional powerhouses.

Traditional cultures recognized this and have consumed them for thousands of years.

Unfortunately, we hardly we eat them today.

In some traditional cultures, they only ate the organ meats. They threw away muscle meat or gave it to the dogs. And that's obviously the opposite of what we do today. The thought of throwing away a lean piece of steak to your dog seem insane. But muscle meat just isn't as nutritious as the rest of the animal.

And if you look at predatory animals, after they kill their prey, they instinctively start eating the organs first, saving the muscle meat for later.

In one of my favourite books called Deep Nutrition: Why Your Genes Need Traditional Food, Dr. Catherine Shanahan recommends the consumption of organ meats for optimal gene function.

Beef liver in particular is incredibly nutrient dense. It’s nature multivitamin, containing more nutrients, gram for gram, than any other food. It’s actually a superfood. And I don’t like using the word "superfood". But beef liver actually fits the definition of a superfood, especially if it’s coming from grass-fed cows.

We hear over and over that fruits and vegetables are so nutritious. And they are. They should definitely make up a large part of your diet, as they include higher amounts of phytonutrients compared to animal foods. But when it comes to vitamins and minerals, fruit and veggies pale in comparison to organ meats such as liver.

Liver has almost everything in it that you need for optimal brain and mental health (63):

• An excellent source of high-quality protein and amino acids

• Omega 3 fatty acids

• Vitamin C

• Minerals such as zinc, potassium, magnesium, phosphorous, manganese, iron and chromium, some of which are very important for cognitive function and overall brain health.

• Fat soluble vitamins A, D, E, K. Liver is the most concentrated source of retinol (preformed vitamin A) found in nature.

• All of the B vitamins, including choline, B12 and folate, which support methylation, a biochemical process that is very important for robust and vibrant brain and mental health. Liver has 17 times more vitamin B12 than regular ground beef (64).

That’s why I recommend people throw away their multivitamin and eat liver instead. The great thing about organ meats such as liver is that they're much cheaper than muscle meat. So you actually save money by purchasing the healthiest part of the animal.

And if you can’t find high-quality grass-fed liver in your area or don’t like the taste of liver, I recommend raw beef liver powder in capsule form. I can’t stand the taste of liver, so I take 4 capsules every day.

Some people object to eating liver, as they believe the liver filters and stores toxins in the body. But the liver doesn't store toxins. It neutralizes them, and then they are flushed out of the body. Toxins that the body can't eliminate often accumulate in the fat of the animal, not the liver. That's why I recommend eating lean meats if you aren't eating organic, grass-fed meats. You don't really want to be eating the fat (or organs) of sick, conventional animals.

Another objection is that it contains animal fat and cholesterol. But as I've discussed before, saturated fat and cholesterol are not bad for your health. This is a huge myth.

Other than liver, you can also try incorporating other organs into your diet, including beef kidney, tongue, heart and even brain into your diet. 

That's right, brain.

Some traditional cultures believe “like supports like” and eating the organs of a healthy animals supports the organs of the eater. So it’s possible that eating the brains of healthy animals could support the health of your own brain. And this would make sense since cow brain is full of healthy omega-3 fats and B12, which help fight depression, fatigue and cognitive decline. 

Conclusion

Nutrient-based medical treatments used to be the norm.

Unfortunately, the general public is now convinced that pharmaceutical medicine is their only option.

But it’s not.

Food-based interventions work and they helped me get better.

And despite all the research demonstrating the powerful medicinal properties of these foods, the pharmaceutical industry and conventional medicine seem to ignore them. 

They’re found in millions of kitchens around the world, so they lack exclusivity and therefore profitability. 

They threaten the status quo and pharmaceutical industry revenue.  

Unless they can be transformed into patented substances, the pharmaceutical industry doesn’t have a financial incentive to research and promote them to physicians.

Unless an investor is willing to pay millions of dollars upfront to pay for multi-phased, double-blind, randomized control trials, they will never be approved for clinical practice and prescribed by your doctor. 

You don’t have to wait around for all of this to happen.

You can take control of your own brain health and try them yourself:

• Coconut oil, MCT oil and/or ketones

• Curcumin

• Grass-fed beef liver or desiccated liver supplements

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with Me

References:

(1) http://ajcn.nutrition.org/content/34/8/1552.short

(2) http://www.ncbi.nlm.nih.gov/pubmed/8450295

(3) http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

(4) http://www.ncbi.nlm.nih.gov/pubmed/3519928

(5) http://nutritiondata.self.com/facts/fats-and-oils/508/2

(6) http://www.eufic.org/page/en/show/latest-science-news/fftid/Study-no-association-dietary-saturated-fats-cardiovascular-disease-risk/

(7) http://www.ajcn.org/cgi/content/abstract/ajcn.2009.27725v1

(8) http://www.ncbi.nlm.nih.gov/pubmed/20329590

(9) http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

(10) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2604900/

(11) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/

(12) http://www.sciencedaily.com/releases/2014/11/141105112614.htm

(13) http://www.ncbi.nlm.nih.gov/pubmed/15123336

(14) http://www.ncbi.nlm.nih.gov/pubmed/24613207                             

(15) http://www.ncbi.nlm.nih.gov/pubmed/20645831

(16) http://wwwhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/ncbi.nlm.nih.gov/pmc/articles/PMC2367001/

(17) http://www.ncbi.nlm.nih.gov/pubmed/24150106

(18) http://www.scienchttp://www.sciencedirect.com/science/article/pii/S1933721308000937direct.com/science/article/pii/S1933721308000937

(19) http://www.biomedcentral.com/content/pdf/1743-7075-6-31.pdf

(20) http://www.sciencedirect.com/science/article/pii/S1474442208700929

(21) http://www.nutritionjrnl.com/article/S0899-9007(12)00365-6/abstract

(22) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC444260/pdf/aac00361-0029.pdf

(23) http://www.ncbi.nlm.nih.gov/pubmed/21830350

(24) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633300/

(25) http://www.ncbi.nlm.nih.gov/pubmed/23832433

(26) http://www.ncbi.nlm.nih.gov/pubmed/23832433

(27) http://link.springer.com/article/10.1007/s00213-008-1300-y

(28) http://www.sciencedirect.com/science/article/pii/S0014299905006230

(29) http://www.ncbi.nlm.nih.gov/pubmed/19882093

(30) http://www.jad-journal.com/article/S0165-0327(14)00362-0/abstract                                

(31) http://www.sciencedirect.com/science/article/pii/S0006899306027144

(32) http://www.ncbi.nlm.nih.gov/pubmed/25430781

(33) http://www.annalsofia

(34) http://www.drweil.com/drw/u/ART03064/Alzheimers-Disease.html

(35) http://www.ncbi.nlm.nih.gov/pubmed/12490960

(36) http://www.ncbi.nlm.nih.gov/pubmed/12490959

(37) http://www.jci.org/articles/view/57132

(38) http://www.sciencedaily.com/releases/2015/01/150128113824.htm

(39) http://www.ncbi.nlm.nih.gov/pubmed/19594223

(40) http://www.jbc.org/content/270/42/24995.full

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(46) http://www.hindawi.com/journals/tswj/2009/624894/abs/

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(48) http://www.sciencedirect.com/science/article/pii/S0006322303001811

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14 Powerful Ways to Form New Synapses in the Brain

Over the years, I’ve taken several psychiatric drugs, drank too much alcohol, and had numerous concussions – sometimes, all at once. 

In other words, my brain has taken quite the beating. 

Researchers used to think that if you damaged your brain like I did, you simply had to live with it.

But that’s no longer true. 

They now know the brain is plastic and flexible, and it can heal and recover.

You’re not stuck with the brain you have. 

You can actually change and improve it.

One way your brain repairs itself is through a process called synaptogenesis.

Synaptogenesis is the formation of new synapses in the brain.

Synapses are the connecting points between your 100 billion brain cells. You have trillions of synapses in your brain, and your brain cells communicate with one another across them (79). 

The deterioration and loss of synapses is linked to a number of neurodegenerative diseases and mental health disorders, including Alzheimer's disease, depression, poor learning and memory, intellectual impairment and other cognitive deficits (83-87). 

The good news is that researchers now know that synaptogenesis occurs in the brain throughout our entire lives (81-82). 

And there are a number of ways you can support synaptogenesis, promote the formation of new brain synapses and increase brain synapses. 

Below are 15 ways to do that.

Following these strategies can improve your mood, learning, memory and cognition.

1. Omega-3 Fatty Acids, Uridine and Choline

The formation of synapses depends on sufficient brain levels of three key nutrients – uridine, omega-3 fatty acids, and choline. These nutrients are synergistic, and if you take them taken together, they accelerate the formation of new synapses in the brain (66-67, 75-78). 

Unfortunately, most people nowadays don’t get enough of these essential nutrients through their diet because very few foods in the Western diet actually contain them.

In fact, the uridine in food is not bioavailable, and no food has been shown to increase plasma levels of uridine (1).

That’s why I take a uridine monophosphate supplement sublingually to support the long-term health of my brain. 

At the same time, I take a krill oil supplement and the Optimal Brain supplement, which includes CDP-Choline and Alpha GPC (two high-quality sources of choline). This ensures my brain is getting enough of omega-3 fatty acids and choline.

Several researchers have concluded that supplementing with all three nutrients can increase synaptic formation, increase brain synapses, and improve cognition, learning and memory, particularly in people with Alzheimer's disease (68-74). 

Besides supplementation, I still encourage people to eat foods that contain omega-3 fatty acids and choline. 

The best way to get omega-3 fatty acids from food is by eating more cold-water fish such as salmon, black cod, sablefish, sardines and herring. And the best food sources of choline include grass-fed beef liver and egg yolks. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Taking uridine, choline and omega-3 fatty acids together can also promote the regeneration of myelin.

2. Low Level Laser Therapy

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them function better.

Most doctors don't know about LLLT; but not every doctor.

Dr. Norman Doidge, a physician who teaches at the University of Toronto here in Canada, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing.

One way that LLLT may help the brain is by encouraging synaptogenesis (12-15). 

Researchers have found that LLLT treatment significantly stimulates the synthesis of synapsin-1 (a marker for synaptogenesis) and increases synaptogenesis in the cortex (16-17). 

I previously wrote about my experience with low-level laser therapy here.

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

When I’m travelling, I take this smaller and more convenient device with me and shine it on my forehead.

I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount

Before trying LLLT, I highly recommend reading my full article about it first.

LLLT can also support mitochondria function, reduce brain fog, and increase blood flow to the brain. 

3. Bacopa

Bacopa monniera is an adaptogenic herb with cognitive-enhancing effects.

Several studies show that it improves cognition, learning and memory by strengthening communications between brain cells. Both healthy and elderly people who take the herb experience improved attention, learning and memory (2-5). 

Researchers believe that these improvements are because bacopa increases brain synapses and increases specific neuromolecular mechanisms that encourage and enhance synaptogenesis (18). 

4. Exercise

Exercise is one of the best ways to promote the formation of new synapses.

Researchers have repeatedly found that physical activity encourages synaptogenesis and increases brain synapses (32-33). 

Exercise also increases blood flow to the brain, promotes the regeneration of myelin, and can help reverse brain damage and cognitive decline. 

So not surprisingly, many brain health experts recommend exercise as their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

5. Magnesium Threonate

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body, including neurotransmitter and hormonal activity, which can have a huge effect on your brain function.

Researchers have found that increasing magnesium levels in the brain improves learning and memory by promoting synaptogenesis and increasing brain synapses (25-26). 

One study concluded that magnesium threonate increases the number of synaptic connections between brain cells and boosts the density of synapses (27). 

Unfortunately, lot of people are deficient in magnesium today (6-8).

But there are a number of ways you can make sure you’re consuming enough. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

But I also recommend a high-quality magnesium supplement. 

Magnesium threonate is the best form of magnesium for increasing brain magnesium levels and forming new synapses. 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.

Magnesium can also help repair a leaky blood-brain barrier.

6. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers a number of hormones that boost your body’s ability to repair itself.

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

There are many health benefits to doing this.

It can improve mitochondrial function, reduce brain fog, and help protect you from dementia. 

And researchers have also found that fasting can trigger and enhance synaptogenesis (28-31). 

The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time. 

7. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems. It’s one of the top-selling herbal supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it’s been shown to increase brain blood flow and improve memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease and may also improve mood and mental energy (34).

Researchers have also discovered that it stimulates synaptogenesis and increases brain synapses (35). 

Ginkgo Biloba is included in the Optimal Brain supplement.

8. Motor Learning

Motor learning is essentially when you learn something new that involves movement.

Complex processes occur in the brain in response to practicing or experiencing the new motor skill.

This results in changes to the central nervous system, which allows you to produce the movement again in the future.

Researchers have found that motor learning triggers synaptogenesis and generates new synapses in the cerebellar cortex of the brain (36-39). 

Some activities that involve motor learning include learning how to play the piano, climbing trees, juggling, and playing table tennis. 

When you engage in these activities, motor learning occurs, and you form new synapses in order to learn and solidify the new skill. 

I have personally used a number of different neuroplasticity exercises that involve motor learning to promote synaptogenesis in my own brain.

9. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

Resveratrol is known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol can help restore the integrity of the blood-brain barrier, support your mitochondria, and increase blood flow to the brain.

But it can also increase synaptogenesis.

Research shows the resveratrol promotes and enhances synaptogenesis (23-24). 

Resveratrol is included in Optimal Energy.

10. Piracetam

Piracetam is a nootropic (cognitive-enhancing) supplement. It provides a mild boost to brain function and has a long history of being used to treat cognitive impairment in Europe, Asia and South America. 

According to researchers, one way it improves cognition is by enhancing synaptogenesis and increasing brain synapses (9-10). 

One study found that rats treated with piracetam had a higher number of synapses than rats not treated with piracetam (11). 

Phenylpiracetam is an advanced version of piracetam and I found it to be even more effective. It also has impressive anti-anxiety and antidepressant effects.

Both piracetam and phenylpiracetam work best if you take them with a source of choline, either CDP-Choline or Alpha GPC.

Both CDP-Choline and Alpha GPC are included in the Optimal Brain supplement. 

11. Quercetin

Quercetin is a bioflavonoid found in fruits and vegetables. It is one of the most widely consumed flavonoids in the human diet. 

Quercetin has potent antioxidant action and is “neuroactive”, meaning it can affect brain function. 

As a result, it can protect brain cells from oxidative stress and inhibit the pro-inflammatory molecules that are associated with many progressive brain disorders (45-46). 

Researchers have also found that it stimulates synaptogenesis (48). 

Red apples, onions and tomatoes have the high levels of quercetin. But you can also supplement with it if you want. 

It’s interesting to note that quercetin increases the absorption of resveratrol, so it’s a good idea to take them both together if you want to increase synaptogenesis and form new brain synapses (47). 

12. Intranasal Insulin

Insulin is one of the hormones that significantly affects brain function.

It has a number of important functions in the central nervous system, and researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within the brain.

In a new therapeutic approach, commercially-available insulin (Novalin R) is prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support brain and mental health.

Intranasal insulin has been reported to significantly enhance learning and memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing synaptogenesis.

Brain insulin receptors are found primarily in synapses, and insulin signaling contributes to synaptogenesis (19-21). 

And the disruption of insulin action in the brain leads to impaired synaptogenesis (22). 

If you’re interested in learning more about intranasal insulin, I previously wrote a full article about it here.

13. Progesterone

Progesterone is a natural steroid and sex hormone involved in the menstrual cycle and pregnancy.

It has a variety of important functions in the body, and even plays an important role in brain function. 

Research shows that progesterone supports the normal development of brain cells and protects them from damage (40).

But many researchers have also found that progesterone promotes synaptogenesis (41-43). 

In addition to its role as a natural hormone, progesterone can be taken as a medication, usually by women during menopause as part of their hormone replacement therapy. 

14. Antioxidant Nutrients

Some nutrients have antioxidant effects in the body, and not consuming enough of them can reduce your rate of synaptogenesis. 

Research shows that “synaptic membrane synthesis” depends on sufficient dietary intake of Vitamin C, Vitamin E, and the mineral selenium (64). 

One study found that synaptogenesis was significantly enhanced by supplementing with omega-3 fatty acids, uridine, Vitamin C, Vitamin E, and selenium. But it wasn’t enhanced as much with omega-3 fatty acids and uridine alone, suggesting that Vitamin C, Vitamin E, and selenium play a key role in synaptogenesis (65). 

I get these antioxidant nutrients from a number of sources. 

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of supplemental Vitamin C every day. At one point, I was actually taking up to 10 grams of Vitamin C every day as an experiment, but that’s not necessary unless you find it really helps you.

For selenium, I make sure I eat brazil nuts regularly, as they are the richest source. But I also take some extra selenium in supplement form.

For Vitamin E, good food sources include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash. It’s also included in the Optimal Antiox supplement.

Besides increasing synaptogenesis, antioxidants can also protect your brain from alcohol and help reverse brain damage. 

15. BONUS: 4 Things to Avoid

It’s not just what you do, but also what you avoid that can impact your rate of synaptogenesis. 

Researchers have found that certain compounds can impair synaptogenesis and inhibit the formation of new synapses in the brain. 

So besides trying to implement the 14 steps above, you should also try to avoid:

• Bisphenol A – This compound is found in plastic bottles and containers, food and beverage cans, and other common consumer products, such as CDs, DVDs and sales receipts. Researchers have found that it impairs synaptogenesis in the brain (49). That’s why I recommend you only eat and drink out of glass, ceramic and stainless steel. Avoid all canned food and plastic containers. BPA-free plastic isn’t much better for you and can still disrupt hormonal health.

• Lead – Lead is a heavy metal that can accumulate in the body and negatively affect brain function. Research shows that lead exposure can interfere with the formation of brain synapses (55-59). So it’s definitely a good idea to reduce your exposure to sources of lead. One way is by using an infrared sauna regularly.

• Gabapentin – Gabapentin is a medication used to treat epilepsy, neuropathic pain, hot flashes, and restless legs syndrome. Researchers have found that it halts the formation of new synapses (80).

• Stress – Chronic stress decreases synaptogenesis and decreases the number of synapse connections (88-89). Here are 20 ways to lower cortisol, your body’s main stress hormone. These two biofeedback devices are my favourite ways to reduce stress.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4011061/

(2) https://www.ncbi.nlm.nih.gov/pubmed/20590480

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(9) https://www.ncbi.nlm.nih.gov/pubmed/17710536/

(10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2944646/

(11) https://goo.gl/cq2MxB

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5066074/

(13) https://www.ncbi.nlm.nih.gov/pubmed/29131369

(14) http://iopscience.iop.org/article/10.1088/2040-8986/19/1/013003/meta

(15) https://goo.gl/i6XxYc

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(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5379854/

(18) https://www.ncbi.nlm.nih.gov/pubmed/27692172

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3260944/

(20) https://www.ncbi.nlm.nih.gov/pubmed/18549783/

(21) https://www.ncbi.nlm.nih.gov/pubmed/19026743/

(22) http://diabetes.diabetesjournals.org/content/63/7/2232

(23) https://www.ncbi.nlm.nih.gov/pubmed/28957797

(24) https://www.karger.com/Article/Abstract/481611

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(27) https://goo.gl/FE9Gsh

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How to Stimulate Your Vagus Nerve for Better Mental Health

“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.”

— Dr. Arielle Schwartz, Clinical Psychologist

Stimulation of my vagus nerve has played a key role in the management of my anxiety and mental health over the years. 

What exactly is the vagus nerve?

The vagus nerve is the longest cranial nerve in your body.

It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs. 

In fact, the word "vagus" means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various organs.  

The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your mental health.

But what you really need to pay special attention to is the "tone" of your vagus nerve.

Vagal tone is an internal biological process that represents the activity of the vagus nerve. 

Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.

In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa (5).

“It’s almost like yin and yang. The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.”

— Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic

What’s interesting is that studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels (1-3). 

Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV). 

When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other (53-55). 

You can increase your HRV by using the EmWave2 device (and this article shares 24 other ways to increase your HRV).

Some researchers actually use the EmWave2 to measure vagal tone in their studies. 

If your vagal tone is low, don’t worry - you can take steps to increase it by stimulating your vagus nerve. This will allow you to more effectively respond to the emotional and physiological symptoms of your brain and mental illness.

Stimulating the vagus nerve and increasing vagal tone has been shown to help treat a wide variety of brain and mental health conditions, including:

• Depression

• Anxiety disorders

• Alzheimer's disease

• Migraines

• Fibromyalgia

• Tinnitus

• Alcohol addiction

• Autism

• Bulimia nervosa

• Personality disorders

• Heroin seeking behaviour

• Poor memory

• Mood disorders in the elderly

• Multiple sclerosis

• Obsessive compulsive disorder

• Severe mental diseases

• Traumatic brain injury

• Chronic fatigue syndrome

For people with treatment-resistant depression, the FDA has even approved a surgically-implanted device that periodically stimulates the vagus nerve. And it works (6-9). 

But you don’t need to go down that route.

You can enjoy the benefits of vagus nerve stimulation naturally by following these 13 steps. 

1. Cold Exposure

Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways (10). 

Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve (11).

I often take cold showers and go outside in cold temperatures with minimal clothing.

Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your way up to longer periods of time.

It's painful to do, but the lingering effects are worth it.

You can also ease yourself into it by simply sticking your face in ice cold water. 

2. Deep and Slow Breathing

Deep and slow breathing is another way to stimulate your vagus nerve. 

It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve (51-52). 

Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation. 

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website. 

3. Singing, Humming, Chanting and Gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. 

Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.

And this has been shown to increase heart-rate variability and vagal tone (12).

I often gargle water before swallowing it. This is discussed more in Dr. Datis Kharrazian’s book, Why Isn’t My Brain Working?

4. Acupuncture

Acupuncture is another alternative treatment that has been shown to stimulate the vagus nerve (46). 

I’m a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

Research shows that ear acupuncture stimulates the vagus nerve, increases vagal activity and vagal tone, and can help treat “neurodegenerative diseases via vagal regulation” (45). 

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture. 

At the end of each appointment, my practitioner would secure small black seeds on my ear. 

I also use an acupuncture mat at home to relax before bed. 

5. Yoga and Tai Chi

Yoga and tai chi are two “mind-body” relaxation techniques that work by stimulating the vagus nerve and increasing the activity of your parasympathetic “rest and digest” nervous system.

Studies have shown that yoga increases GABA, a calming neurotransmitter in your brain. Researchers believe it does this by “stimulating vagal afferents”, which increase activity in the parasympathetic nervous system (13-18). 

Researchers have also found that yoga stimulates the vagus nerve and therefore should be practiced by people who struggle with depression and anxiety (19). 

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer tai chi. 

Tai chi has also been shown to increase heart rate variability, and researchers think this means it can “enhance vagal modulation” (20).

6. Probiotics

It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve (27).  

In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behaviour. 

The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve. When the vagus nerve was removed in other mice, the addition of Lactobacillus Rhamnosus to their digestive systems failed to reduce anxiety, stress, and improve mood (25). 

Another study found that the probiotic Bifidobacterium Longum normalized anxiety-like behavior in mice by acting through the vagus nerve (26). 

Both Lactobacillus Rhamnosus and Bifidobacterium Longum are included in the Optimal Biotics supplement. 

I previously wrote about some other ways you can increase the good bacteria in your gut. You can read about that here.

And here are 7 other probiotic strains that can help treat anxiety. 

7. Meditation and Neurofeedback

Meditation is my favourite relaxation technique and it can stimulate the vagus nerve and increase vagal tone.        

Research shows that meditation increases vagal tone and positive emotions, and promotes feelings of goodwill towards yourself (22, 23). 

Another study found that meditation reduces sympathetic “fight or flight” activity and increases vagal modulation (21). 

“OM” chanting, which is often done during meditation, has also been shown to stimulate the vagus nerve (24). 

I couldn’t find any research demonstrating this, but in my experience, neurofeedback significantly increased my heart-rate variability and vagal tone as measured by my EmWave2. 

Now that I’m done neurofeedback, I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here, and you can get it through the Muse website.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

8. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself. They are found primarily in fish and are necessary for the normal electrical functioning of your brain and nervous system.

They often appear in most of my posts because they are so critical for brain and mental health and affect so many aspects of wellness. 

They’ve been shown to help people overcome addiction, repair a “leaky brain”, and even help reverse cognitive decline.

But researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity (35-37, 40). 

Studies shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve (34, 38, 39). 

And high fish consumption is also associated with “enhanced vagal activity and parasympathetic predominance” (35). 

That's why I eat lots of wild-caught salmon, as well as supplement with krill oil. 

9. Exercise

I’ve already discussed how exercise increases your brain’s growth hormone, supports your brain’s mitochondria, and helps reverse cognitive decline.

But it’s also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects (28). 

Many brain health experts recommend exercise as their number one piece of advice for optimal brain health. 

This is my exercise routine:

• Lift heavy weights 1-4 times per week

• High-intensity interval sprinting 1-2 times per week

• Walk as much as I can (ideally 30-60 minutes every day)

Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you’ll stick with it consistently. 

10. Zinc

As I’ve discussed before, zinc is an essential mineral for mental health, especially if you struggle with chronic anxiety. 

One study shows that zinc increases vagus nerve stimulation in zinc-deficient rats (41). 

It’s estimated that 2 billion people in the world are deficient in zinc, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (42-44).

So, if you struggle with a brain or mental health disorder, it’s quite possible that you’re deficient.  

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, I still recommend at least short-term supplementation to ensure you get enough.

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post about zinc and copper if you’re interested in discovering more steps you can take to increase your zinc levels. 

11. Massage

Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal tone (31-32). 

The vagus nerve can also be stimulated by massaging several specific areas of the body.

Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response (29). 

Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures (30). 

I personally get a massage from a registered massage therapist every couple of months. 

12. Socializing and Laughing

I’ve already discussed how socializing and laughing can reduce your body’s main stress hormone.

And now I’ve learned that they are likely doing this by stimulating the vagus nerve. 

Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions (47, 48). 

Laughter has been shown to increase heart-rate variability and improve mood (49). 

And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another (50). 

So my advice is to hang out and laugh with your friends as much as possible. Although I should probably be taking my own advice here, as I’m an introvert and often avoid socializing too much. 

13. Intermittent Fasting

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

There are many health benefits to doing this. As I’ve discussed before, intermittent fasting can boost your brain’s growth hormone, improve mitochondrial function, and may help some people overcome brain fog and cognitive decline. 

Research also shows that fasting and caloric restriction increase heart rate variability, which is an indicator that it increases parasympathetic activity and vagal tone (33). 

The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time. 

Conclusion

You don’t have to be controlled by your body and mind. You have the power to tell them what to do. 

By stimulating the vagus nerve, you can send a message to you body that it’s time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience. 

Increasing my vagal tone has allowed me to overcome anxiety and depression, and better manage them when they arise.

Overall, I hope you implement some of the above steps into your daily life, and they allow you to live more optimally.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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