How to Improve Your Brain Function with An Oxygen Concentrator

February 4, 2024 Jordan Fallis

“Insufficient oxygen means insufficient biological energy that can result in anything from mild fatigue to life threatening disease. The link between insufficient oxygen and disease has now been firmly established.”

— Dr. W. Spencer Way, Journal of the American Association of Physicians

Oxygen is absolutely essential for life, and your brain depends it more than any other part of your body.

Your brain weighs about 2% of your body weight.

But it consumes about 20% of the oxygen you breathe.

Your brain cells need to get enough oxygen to produce energy and function optimally.

If they don’t, they can start to deteriorate, leading to poor memory and concentration, low mood, lack of energy and drive.

I personally use oxygen therapy with an oxygen concentrator to support and optimize my brain function.

This post discusses oxygen therapy, the benefits, how I use it, and how it could help you.

It’s a great way to boost cognitive function, memory and energy.

Read on to learn more.

Types of Oxygen Therapy

Oxygen therapy is the use of supplemental oxygen to treat a variety of medical conditions.

Air is typically 21% oxygen by volume, but oxygen therapy increases the amount.

Hyperbaric oxygen therapy (HBOT) is the most well-known type of oxygen therapy, and it allows patients to inhale 100% pure oxygen in a total body chamber.

HBOT is often used by professional athletes for recovery and performance.

But it’s expensive and not available to most people.

Luckily, it’s not the only option available to you.

Normobaric oxygen therapy (NBOT) is much less expensive, and it’s easily accessible and non-invasive. I personally use NBOT at home.

Similar to HBOT, NBOT brings a higher percentage of oxygen into the body and can bring major benefits to your brain and cognition.

Researchers have found that both normobaric and hyperbaric oxygen therapy increase the amount of oxygen that is delivered to the blood and brain (1-2).

With normobaric therapy, oxygen can be delivered via an oxygen concentrator.

An oxygen concentrator is a machine that separates oxygen from room air, and then delivers the concentrated oxygen through a nasal cannula or mask.

I use this oxygen concentrator.

Make sure you read the “My Experience” section below where I discuss how to use it. .

Why You Might Need Oxygen Therapy and How It Works

Hypoxia is a condition in which the body or a region of the body is deprived of adequate oxygen supply.

If this happens to you, you can end up with mitochondria dysfunction and poor brain function.

But how do you know?

You can use an oxygen saturation monitor to measure and monitor your blood oxygenation levels. I use this monitor. It’s the best and most accurate oxygen saturation monitor that is often used by medical professionals, and freely available to the public.

Your blood oxygen saturation levels (SpO2) should measure 99-100% if you want to feel optimal.

An illustration of the benefits of oxygen therapy.

There are a number of reasons why your body and brain might not be getting enough oxygen:

Sedentary lifestyle and lack of exercise
Shallow breathing – Most people today don’t breathe well and are shallow breathers.
Chronic stress – Stress and anxiety can also affect your breathing. If you're stressed and anxious, you end up taking more shallow breaths. Your sympathetic “fight or flight” nervous system is chronically active, and this reduces the amount of oxygen that reaches your brain.
Abnormal blood pressure – Both high and low blood pressure can be problematic and may suggest that blood is not optimally flowing to your brain. If blood flow to your brain is poor, oxygen levels in your brain will also be suboptimal.

Normobaric oxygen therapy can help you if you’re struggling with any of these problems.

It can also help if you’re recovering from a concussion or brain injury or some sort of toxic exposure (e.g. mold).

Neuroplasticity and neurogenesis require oxygen, and increasing the delivery of oxygen to the body and brain supports the healing process of damaged tissue.

Normobaric oxygen therapy has been shown to work by increasing brain blood flow, reducing permeability of the blood-brain barrier, and it may even have cholinergic properties (3-8).

Researchers have concluded that the “neuroprotective role of normobaric oxygen therapy is extremely promising” (9).

They have also found that it can lead to a number of positive cognitive outcomes, which I'll explore below.

1. Normobaric Oxygen Therapy Improves Memory and Recall

In their book Advances in Natural Medicines, Nutraceuticals, and Neurocognition, Dr. Andrew Scholey and Dr. Con Stough state that normobaric oxygen therapy is an effective memory enhancer:

“Research has shown that oxygen administration leads to improved long-term memory compared to a control group of normal air-breathing.”

Several clinical studies also show that concentrated oxygen significantly enhances memory formation and recall in adults (10-11, 16-17).

In one study, inhalation of oxygen immediately prior to learning a word list resulted in a significant increase in the average number of words recalled 10 minutes later (14).

In other studies, subjects who received oxygen remembered shopping lists and faces better than subjects that didn’t receive oxygen (12-13, 18).

Researchers have also found significant positive correlations between changes in oxygen saturation and memory performance (15).

2. Normobaric Oxygen Therapy Improves Cognitive Performance

Research shows that concentrated oxygen significantly enhances cognitive performance (19-20, 29).

And it doesn’t just improve cognitive function in the elderly; it also enhances cognitive processing in young adults (21-23).

In one study, students that inhaled oxygen while playing a computer game performed much better compared to students who didn’t inhale any additional oxygen (26).

In two other studies, researchers found that the inhalation of 30% oxygen improved cognitive functioning and performance by activating several brain areas (24-25).

“Oxygen administration appears to facilitate cognition most effectively for tasks with a higher cognitive load.”

— Advances in Natural Medicines, Nutraceuticals, and Neurocognition

They concluded that breathing a higher concentration of oxygen increases blood oxygen levels in the brain, which then supports cognition (24-25).

And other researchers have found significant correlations between blood oxygen levels and cognitive performance (27-28).

3. Normobaric Oxygen Therapy Enhances Accuracy

Several studies have found that normobaric oxygen therapy can also increase your accuracy when doing tasks.

Two studies found that 30% and 40% oxygen administration significantly enhanced accuracy rates compared to 21% oxygen (normal air). It did this by increasing oxygen levels in the blood, which then stimulated activity in the brain (31-32).

As the difficulty of the task increased, the difference in the accuracy rate between 40% and 21% oxygen administration also increased (33-34).

And researchers found a positive correlation between task performance and oxygen levels in the brain (33-34).

Other research has found that 30% oxygen administration enhances accuracy rates during verbal tasks by activating specific areas of the brain (35-36).

4. Normobaric Oxygen Therapy Reduces Reaction Time

People who receive normobaric oxygen therapy also have faster reaction times (37-38).

In one study, participants performed visual matching tasks under 43% oxygen or 21% oxygen (normal air).

Researchers reported a significant decrease in reaction time in the presence of 43% oxygen (39).

The researchers hypothesized that normobaric oxygen therapy increases oxygen levels in the blood, which then leads to more available oxygen in the brain (39).

Another follow-up study confirmed that response time decreases during normobaric oxygen therapy due to the increase in blood oxygen levels (40).

Normobaric oxygen therapy has even been shown to reduce reaction time in children with attention deficit hyperactivity disorder (ADHD) (41).

5. Normobaric Oxygen Therapy Increases Energy

“Despite comprising only 2 percent of the body’s weight, the brain gobbles up more than 20 percent of daily energy intake.”

All cells within your body need oxygen, particularly your brain cells.

They require a lot of oxygen to produce energy.

In fact, your energy levels depend on how much oxygen you have and how well your mitochondria utilize it.

If your brain doesn’t get enough oxygen, it simply won’t function properly, and you’ll end up feeling tired.

But normobaric oxygen therapy can increase energy.

Research shows that it "decreases fatigue and reduces feelings of sleepiness" (51).

6. Normobaric Oxygen Therapy Improves Neurological Function After Stroke

Researchers say that normobaric oxygen therapy is a promising therapy for stroke patients.

It’s been shown to reduce brain swelling and blood-brain barrier permeability and increase brain blood flow after stroke (42-43).

One study found that normobaric oxygen therapy significantly improved neurological functions in patients with acute ischemic stroke (44).

Other researchers have found that normobaric oxygen therapy increases oxygen supply to damaged tissues and improves outcomes after stroke, in both animals and humans (45-46).

As a non-pharmaceutical and non-invasive treatment, normobaric oxygen therapy is “worthy of notice” (47).

7. Oxygen Therapy May Help Reverse Brain Damage After Traumatic Brain Injury

Researchers found that a combination of normobaric and hyperbaric oxygen therapy reversed brain damage in 2-year-old girl who nearly drowned in a swimming pool.

She received normobaric oxygen treatment (twice daily for 45 minutes by nasal cannula), and doctors witnessed significant improvements in her neurological function (48-49).

Normobaric oxygen therapy alone improved the girl’s neurological function before she started hyperbaric oxygen therapy (48-49).

She eventually made a full recovery with both types of oxygen therapy.

Researchers have also said that the “neuroprotective role of normobaric oxygen therapy is extremely promising” for traumatic brain injury (50).

I’ve also seen multiple studies with rats and mice showing that normobaric oxygen therapy reduces brain swelling and brain damage.

8. Other Possible Benefits (with Less Research Behind Them)

Increases attention and vigilance – Oxygen administration significantly improved performance on several measures of attention and vigilance (52).
Reduces inflammation – Oxygen levels play a critical role in determining the severity of the inflammatory response and ultimately the effectiveness of anti-inflammatory drugs (53-54).
Improves hand-eye coordination (55).
Increases positive sense of wellbeing (56).

My Experience with Normobaric Oxygen Therapy

“If you use oxygen for 20 minutes, muscles become loosened, headaches and stress seem to disappear, there is a renewed energy and a feeling of relaxation.”

— Dr. Richard de Andrea

I was first introduced to oxygen therapy through an integrative doctor I know.

At the end of each appointment with him, I would use his oxygen concentrator for about 15-20 minutes. He used this oxygen concentrator.

I eventually decided to buy my own oxygen concentrator and now regularly use it at home.

There is a dial for adjusting the flow of oxygen and the port is located on the upper right of the machine.

I bought this oxygen concentrator. I'll discuss how it has helped me below.

The oxygen from the concentrator is supplied through an nasal canula. It’s completely non-invasive and painless, and it’s become one of my favourite tools for supporting my brain.

I use it for about 20 to 30 minutes, a few times each week. I often do this while exercising on this indoor stationary bike. Sometimes I use it without exercising on the bike.

I also use it for about 3 to 5 minutes as needed, usually when doing work.

During a session, I use this oxygen saturation monitor to measure my blood oxygenation levels.

Your blood oxygen saturation levels (SpO2) should measure 99-100%. I see mine increase and max out while using the concentrator.

My oxygen concentrator delivers up to 5 litres of oxygen per minute. I usually set mine somewhere between 3 and 5 litres per minute.

But I would recommend starting lower and working your way up.

Similar to low-level laser/light therapy, oxygen therapy is somewhat experimental. You need to find the right “dosage” for yourself.

Benefits and What I’ve Noticed

Jordan Fallis using oxygen concentrator.

I've had good results with concentrated oxygen therapy and it has surprisingly increased the quality of my life.

One of the main things I notice is that it feels like it puts energy back into my body every time I use it.

One of my clients uses it whenever she gets brain fog, and it clears it up. Another client uses it when she gets a headache and the headache disappears within 10 minutes.

It also does an incredible job of getting rid of hangovers. They essentially go away if you use the concentrator the morning after drinking. You just immediately feel like a completely new person.

Here are some other benefits I’ve experienced:

Increased energy and alertness
Improved mood
Increased cognitive function
Improved memory and enhanced ability to work through difficult tasks
More mental motivation, endurance and productivity if used during tasks

Keep in mind that this is my personal experience (and the experiences of a couple of clients). There really is no guarantee that you’ll experience the same results, but it’s worth a try if you’re sick and other therapies aren’t improving your brain function.

Combining Oxygen Therapy with Other Therapies

I also combine oxygen therapy with other therapies and supplements for their synergistic effects.

Researchers have found that combining normobaric oxygen therapy with the following therapies leads to better results (57-59):

Exercise – Exercise with oxygen therapy (EWOT) is typically done with a full mask. But I simply use a nasal canula. My integrative doctor recommended AGAINST wearing a full mask when doing EWOT. I use this indoor stationary bike.
Low-level laser/light therapy (LLLT)– I find I get even more positive effects if I combine oxygen therapy with low-level laser/light therapy (LLLT). My doctor combines the two as well. You can read more about LLLT here.
Methylene blue – Normobaric oxygen therapy and methylene blue work better together at improving outcomes after stroke than either alone. I sometimes take methylene blue, particularly if I'm sleep deprived or within a high-EMF area.
N-Acetyl-Cysteine (NAC) – Normobaric oxygen therapy has been shown to extend the neuroprotective effects of n-acetyl-cysteine (NAC). I take 250 mg of NAC daily.
Melatonin – Melatonin and oxygen therapy work better together at supporting brain health than either alone. Sometimes I use my oxygen concentrator at night before bed, along with melatonin supplementation and/or blue blocking glasses that naturally increase my body’s production and release of melatonin.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/23317164

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5234199/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023418/

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110143/

(5) https://www.ncbi.nlm.nih.gov/pubmed/28931617

(6) https://www.ncbi.nlm.nih.gov/pubmed/25804925

(7) https://www.ncbi.nlm.nih.gov/pubmed/27177548

(8) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(9) https://www.ncbi.nlm.nih.gov/pubmed/19922270

(10) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(12) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(13) https://www.ncbi.nlm.nih.gov/pubmed/9600580

(14) https://www.ncbi.nlm.nih.gov/pubmed/8740047

(15) https://www.ncbi.nlm.nih.gov/pubmed/18322865/

(16) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(17) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(18) https://www.ncbi.nlm.nih.gov/pubmed/9862412

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(20) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(21) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(22) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(24) https://www.ncbi.nlm.nih.gov/pubmed/15522765

(25) https://www.ncbi.nlm.nih.gov/pubmed/15684544

(26) https://goo.gl/h9o5Aj

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(28) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(29) https://www.ncbi.nlm.nih.gov/pubmed/17662686/

(30) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

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(34) https://www.ncbi.nlm.nih.gov/pubmed/20080151

(35) https://www.ncbi.nlm.nih.gov/pubmed/16678926

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(38) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(39) https://www.ncbi.nlm.nih.gov/pubmed/19429029/

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(41) https://www.ncbi.nlm.nih.gov/pubmed/22285726

(42) https://www.ncbi.nlm.nih.gov/pubmed/26416428

(43) https://www.ncbi.nlm.nih.gov/pubmed/25804925

(44) https://www.ncbi.nlm.nih.gov/pubmed/28931617

(45) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110139/

(46) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146175/

(47) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110139/

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5510296/

(49) https://goo.gl/m2CbrR

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(51) https://www.ncbi.nlm.nih.gov/pubmed/15627418/

(52) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(53) http://www.sciencedaily.com/releases/2013/12/131202121536.htm

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(59) https://www.ncbi.nlm.nih.gov/pubmed/26416428

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28 Powerful Ways to Increase Your IGF-1 Levels

February 4, 2024 Jordan Fallis

Insulin-like growth factor 1 (IGF-1) is a hormone in your body that’s absolutely critical for optimal physical and mental performance.

It’s produced by the liver.

And once it’s released into the bloodstream, it stimulates growth, regenerates cells, and helps your body recover and repair itself.

It’s known to play an important role in childhood growth and development, and helps you build and maintain muscle throughout your entire adult life.

But it doesn’t just affect your muscles…

It also powerfully supports your brain.

Unfortunately, your IGF-1 levels drastically decrease as you get older, contributing to cognitive decline.

Your levels can even drop when you’re young, especially if you’ve had a brain injury or developed a chronic health issue.

Luckily, there are many different ways to optimize and increase IGF-1 levels.

Researchers have found that IGF-1 levels can be manipulated to improve quality of life and delay the deteriorating effects of brain aging.

It doesn’t matter if you’re old, run down, or chronically ill...

The 27 strategies in this article can naturally boost IGF-1 production and amplify your cognitive performance.

I’ve divided this article into four main sections:

The benefits of IGF-1
Food and nutrients that increase IGF-1
Supplements and herbs that increase IGF-1
Lifestyle habits and therapies that increase IGF-1

Continue reading to learn more and discover how to increase IGF-1.

The Benefits of Increasing Insulin-Like Growth Factor (IGF-1) and How It Affects Your Brain

IGF-1 is a very important blood marker to monitor.

Yet many doctors don’t check it.

This is a shame because it plays a crucial role in healing and brain health.

Research suggests that IGF-1 levels tend to be low in people struggling with chronic illness and systemic inflammation (87-88, 103).

Studies also show that IGF-1 crosses the blood–brain barrier and affects the brain and cognitive function (113, 116, 129-131).

Alzheimer’s disease and dementia are associated with lower IGF-1 levels, and increasing IGF-1 can help prevent the accumulation of amyloid plaque in the brain (104-108).

Other neurodegenerative diseases, such as Amyotrophic Lateral Sclerosis (ALS) and Parkinson’s disease, are also associated with lower IGF-1 levels, and increasing IGF-1 can help lower your risk of developing these diseases (109-112).

Researchers have also found that IGF-1 and higher levels of IGF-1 can lead to the following cognitive and neurological health benefits:

IGF-1 helps prevent cognitive decline and brain aging by protecting existing brain cells and promoting the growth of new brain cells (89-93)
IGF-1 improves learning and memory (94-95)
IGF-1 speeds up executive functions and mental processing (96)
IGF-1 increases brain-derived neurotrophic factor (BDNF) (97)
IGF-1 improves gut health and helps reduces gut permeability, which affects brain health (98-102)
IGF-1 promotes synaptogenesis (114)
IGF-1 stimulates myelin production (115)
IGF-1 supports neurogenesis and neuroplasticity (127-128)

But it doesn’t stop there...

Many people who have had brain injuries also end up having low levels of IGF-1.

This is because your brain signals to your liver to produce IGF-1. And when your brain gets injured, it can stop doing this efficiently (122-126).

Research clearly shows that IGF-1 levels often drop after traumatic brain injuries (TBI), which worsens cognitive dysfunction. This even happens in people who have had mild TBIs. But strategies to increase IGF-1 can increase brain cell survival, repair the brain, and improve cognition after TBIs (117-121).

I personally had low IGF-1 levels after multiple head injuries.

But I had no idea for the longest time.

I eventually found a doctor who actually listened to me, we checked my levels, and I found out they were low.

I then implemented many of the strategies below to increase and normalize my IGF-1 levels, and I felt better.

It’s important to test and monitor your IGF-1 levels like I did because you don’t want your IGF-1 levels getting too high either.

The Best Foods and Nutrients to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

1. Zinc

Zinc is an essential mineral for brain health.

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (5-7).

That’s a problem because a zinc deficiency decreases IGF-1 levels in humans (8).

In one animal study, feeding a zinc-depleted diet to rats for 14 days resulted in a 28% decrease in IGF-1 compared with rats fed a zinc-adequate diet (9).

Luckily, zinc supplementation can help.

Researchers have found that supplementing with zinc significantly increases circulating IGF-1 levels, and increases the synthesis and action of IGF-1 in the body (10-13).

I created and take the Optimal Zinc supplement to make sure my zinc and IGF-1 levels are optimal. I created it because I want to give my readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc.

Besides supplementing, you should also eat plenty of healthy, whole foods that contain zinc.

Some of the best foods to optimize your zinc levels include:

Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach

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

Check out my previous post all about zinc for more steps you can take to increase your zinc levels.

2. Protein

Eating enough high-quality protein is critical if you want to increase your IGF-1 levels.

Research shows that low protein intake is associated with a major reduction in IGF-1 (69).

Meanwhile, high-protein diets can increase IGF-1 levels (66-67, 71-72).

Animal protein and red meat in particular has been shown to increase IGF-1 concentrations (68, 70).

It's important to keep in mind that muscle meat (chicken breasts, lean beef) shouldn’t be your only source of animal protein.

Our ancestors didn’t eat this way, so neither should we.

Your body prefers and expects to receive a balance of amino acids from different parts of whole animals.

That’s why I recommend “head-to-tail eating” – consuming a wide variety of proteins from the entire animal.

Along with muscle meat, you should regularly cook and eat organ meats such as liver and bone broth.

I personally don’t like the taste of liver and bone broth can be inconvenient to make all the time, so I often supplement with grass-fed beef liver capsules and drink high-quality pre-made bone broth.

But if you’re actually interested in learning about how to cook and incorporate more whole animal proteins into your diet, I recommend checking out the book Odd Bits: How to Cook the Rest of the Animal by Jennifer McLagan.

3. Vitamin C

Taking extra Vitamin C is another way to increase IGF-1.

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

Researchers have found that higher dietary intake of citrus fruits and Vitamin C is associated with higher concentrations of IGF-1 (1).

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of supplemental Vitamin C every day, just so I know I’m getting enough.

I’ve taken up to 10 grams of Vitamin C daily, and it definitely improves my mood and reduces stress and anxiety.

Vitamin C is included in this supplement.

4. Blueberries

Eating lots of fruits and vegetables is a great idea if you want to improve your brain health and cognitive function.

And blueberries are particularly potent because of the flavonoids within them.

Researchers have found that blueberries improve memory by increasing IGF-1 (2).

Besides that, blueberries also improve brain health by increasing BDNF and improving brain blood flow.

I buy wild blueberries every time I go grocery shopping.

They are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Alternatively, you can take a blueberry extract. I used to take one. It’s actually cheaper in the long run than eating blueberries every day, but I just prefer eating actual blueberries.

In fact, most researchers often use concentrated blueberry extracts instead of actual blueberries when they study the beneficial health effects of blueberries.

5. Magnesium

Magnesium. Magnesium increases IGF-1 levels. Most people are deficient nowadays.

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

Unfortunately, a lot of people are deficient in magnesium.

This is a shame because magnesium is absolutely essential for optimal brain function.

Research shows that magnesium levels are strongly and independently associated with total IGF-1 levels (14).

And researchers believe that magnesium deficiency worsens the age-related decline in IGF-1 levels (15).

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

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

You should also make sure you’re eating enough 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.

Magnesium also supports the blood-brain barrier, increases BDNF, and helps with the formation of new brain synapses.

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health.

Studies show that there is a significant association between selenium and IGF-1 levels (16).

Animal research has found that a selenium deficiency is linked to lower IGF-1 levels (17).

And supplementing with selenium has been shown to significantly increase IGF-1 in elderly individuals (18-19).

Selenium is included in this supplement.

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

7. Cinnamon

Cinnamon is a tasty spice that has a number of health benefits.

It has anti-inflammatory effects, it’s loaded with antioxidants, and it's even been shown to have beneficial effects on neurodegenerative diseases, including Alzheimer's disease and Parkinson’s disease (46-49).

Researchers have also found that cinnamon extract significantly activates IGF-1 signaling (50-51).

Not all cinnamon is created equal though.

You’ll have to find and consume Ceylon, which is considered “true cinnamon”. It has the most health benefits.

Most cinnamon in grocery stores is cheap and not actually Ceylon.

You can usually find Ceylon in health food stores.

8. Vitamin D

Vitamin D capsules in a clear bowl. Vitamin D supplements can increase IGF-1 levels, especially if you’re deficient.

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

Unfortunately, researchers estimate that 50% of people are at risk of Vitamin D deficiency.

This is a huge problem because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that Vitamin D significantly increases circulating IGF-1 levels in adults (25).

Ideally, you should get your Vitamin D by going outside and getting sun.

I try to get sunlight every day during the spring and summer months.

But most people still don’t get enough Vitamin D from the sun, especially during the winter.

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

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

9. Thiamine

Thiamine, also known as Vitamin B1, is an essential water-soluble nutrient that cannot be made by the body.

It’s used in nearly every cell in the body and especially important for supporting energy levels.

Researchers have found that Vitamin B1 plays a key role in the IGF-1 system, and a deficiency leads to a significant drop in IGF-1 levels (27).

Vitamin B1 is included in Optimal Energy.

Healthy food sources of Vitamin B1 include green peas, beef liver, asparagus, pecans, spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs.

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

10. Dried Plum

Plums are an extremely nutritious food, containing many vitamins and minerals, as well as antioxidants and fiber.

They can help reduce your risk of several chronic diseases.

Dried plums, or prunes, can also be eaten to increase IGF-levels.

One study found that consumption of dried plums daily by postmenopausal women significantly increased their IGF-1 levels by 17% (132).

The Best Supplements and Herbs to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

11. Probiotics

The beneficial bacteria in your gut are known to convert the food you eat into short-chain fatty acids.

These probiotic bacteria - and the short-chain fatty acids that they produce - play a critical role in the synthesis of IGF-1 in your body and brain.

Research clearly shows that the following probiotics stimulate the IGF-1 system and increase IGF-1 concentrations (33-40).

All four of these probiotics are included in the Optimal Biotics supplement.

Meanwhile, antibiotics have been shown to decrease IGF-1 (41).

Check out this article for several other ways to increase your good gut bacteria.

And if you struggle with anxiety, here are 9 probiotic strains that can help.

12. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone.

It's also available as a supplement.

DHEA has been shown to have neuroprotective effects, and it’s also known to improve memory and cognition.

In one study, a 100 mg daily dose of DHEA for six months elevated IGF-1 levels in both men and women (3).

It's also one of the best supplements for reducing depression.

13. Taurine

Taurine is an organic compound found in food, particularly meat and seafood.

Taken as a supplement, it can improve your mood and reduce your anxiety because it can cross the blood-brain barrier and increase oxytocin, dopamine and BDNF in the brain.

It turns out that it can also increase IGF-1 levels and increase the synthesis of IGF-1 (42-43).

Taurine is included in the Optimal Zinc supplement.

14. Resveratrol

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

It’s known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

In one study, resveratrol was shown to improve cognitive function by increasing the production of IGF-1 in the brain (4).

It’s also been shown to increase BDNF, synaptogenesis, autophagy and blood flow in the brain.

To consume enough resveratrol to increase IGF-1, you’ll need to supplement with it.

Resveratrol is included in this supplement.

15. Leucine

Leucine is one of three branched chain amino acids (BCAA).

It's an essential amino acid, meaning you’ll need to get it from food or supplements.

Athletes and bodybuilders often take it as a supplement because it helps increase energy, improve strength and build muscle.

Researchers have found that leucine significantly increases IGF-1 and IGF binding protein (52).

You can get leucine from protein-rich foods, such as fish, chicken and turkey. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

But you may want to supplement with it if your goal is to increase IGF-1.

I include leucine in this supplement because it prevents mercury from being reabsorbed into the central nervous system.

16. Astragalus

Illustration of the astragalus plant. Astragalus can increase IGF-1 levels.

Astragalus is an adaptogenic herb that has been used for centuries by traditional Chinese medicine practitioners to support the immune system and reduce inflammation.

There are more than 2,000 species of Astragalus, but usually Astragalus supplements simply contain Astragalus membranaceus.

Astragalus membranaceus extract has been shown to significantly increase IGF-1 levels in humans and animals (53-57).

It's available in many forms, including liquid extracts, capsules, powders and teas.

17. Colostrum

Colostrum is a special kind of milk, also known as “first milk”.

It’s naturally produced by the mammary glands of mammals immediately following the delivery of a newborn.

It contains a number of different nutrients and growth factors, including IGF-1, that support the health and development of a newborn baby (58).

Colostrum from cows (bovine colostrum) can be taken as a supplement by humans for its health benefits.

Research shows that colostrum supplementation significantly increases circulating levels of IGF-1 (59-60).

18. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine.

It’s been shown to have neuroprotective and cognitive-enhancing effects. It’s often used as a natural brain booster because it increases alertness and provides support to brain cells.

ALCAR has also been shown to be very effective at alleviating chronic fatigue and improving mood. It helps reverse neurological decline and supports mitochondria function as well.

It does so much, so not surprisingly, researchers have also found that ALCAR increases IGF-1 levels in humans (20).

Animal studies also show that it increases IGF-1 levels in rats (21-22).

I find that ALCAR personally gives me a big boost in mental energy and cognitive function.

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

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

19. Creatine

Creatine is a molecule produced in the body and found in some foods, particularly meat, eggs, and fish.

Creatine is also available as a supplement. Athletes, bodybuilders, wrestlers, sprinters often take extra creatine to gain more muscle mass. It’s an incredibly well-researched supplement and safe to take regularly.

Supplementing with creatine can also support the brain. It's been shown to have neuroprotective effects and it rapidly produces energy to support brain cell function (23).

In one study, healthy individuals took creatine every day for 5 days, and researchers witnessed a 30 per cent increase in IGF expression (24).

20. Ursolic Acid

An apple partially peeled. Apple peels contain ursolic acid, a natural compound that can increase IGF-1 levels.

Ursolic Acid is a natural compound found in a variety of plants and herbs, such as apple peels, rosemary, thyme and holy basil. Apple peels contain the largest amount.

In one study, supplementing with 100 mg of Ursolic Acid, three times daily, increased IGF-1 levels in humans by 22.8 per cent (62).

Animal research also shows that it increases IGF-1 signaling and enhances IGF-1 receptors (61, 63).

You can get pure Ursolic Acid.

Or you can supplement with the herb Holy Basil, which contains some Ursolic Acid. But it may not be as effective as taking pure Ursolic Acid.

21. Hydroxy Methyl Butyrate

Hydroxy Methyl Butyrate (HMB) is a metabolite of leucine.

It's also a dietary supplement used by athletes and bodybuilders to increase muscle strength and development.

Studies show that HMB supplementation increases the expression and levels of IGF-1 (64-65).

22. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a coenzyme and antioxidant located primarily in the mitochondria. It has numerous known health benefits and plays a critical role in producing energy for the body.

CoQ10 is produced within the body, but it’s also found within food and can be supplied to the body through food or supplementation. It resembles a fat-soluble vitamin.

Meat and fish are the richest sources of dietary CoQ10, including beef, pork, chicken heart, and chicken liver. Nuts and some oils also contain some CoQ10. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Research shows that supplementing with CoQ10 significantly increases IGF-1 levels (26).

CoQ10 is included in Optimal Energy.

The Best Lifestyle Habits, Therapies and Practices to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

23. 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.

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.

Several studies show that LLLT increases the expression, production and release of IGF-1 (28-32).

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.

24. Exercise

A cartoon woman lifting weights over her head. Exercise powerfully increases IGF-1 levels.

Exercise is probably the best way to boost IGF-1 levels, as it also appears to “push” IGF-1 to the brain to improve its function.

There are two main forms of exercise that you need to engage in if you want to increase your IGF-1 levels – high-intensity interval training (HIIT) and resistance training.

Research shows that resistance training (also known as strength training or weight training) significantly increases IGF-1 and increases the bioavailability of IGF-1 (73).

Intense and strenuous HIIT workouts cause a significant increase in circulating levels of IGF-1 (74).

Besides increasing IGF-1, exercise can also induce autophagy in the brain, increase dopamine and BDNF, and increase blood flow to the brain.

That’s why many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health.

25. Deep Sleep

Getting enough high-quality, deep sleep is very important if you want to increase your IGF-1 levels and improve your brain and mental health.

I used to have very poor sleep and it was one of the main factors that contributed to my low IGF-1 levels and poor cognitive function.

Sleep deprivation is known to suppress IGF-1 in humans and animals (75, 78-79).

Meanwhile, sleep extension significantly increases IGF-I concentrations (76).

In one study, researchers found that increased deep sleep is associated with higher levels of IGF-1 in healthy older men (77).

And in another study, improving the sleep quality of military personnel led to a significant increase in their IGF-1 levels, and a significant reduction in their symptoms of depression and PTSD (80).

So, it’s not just the length of your sleep that matters.

It’s also the depth and quality of your sleep.

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 also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

26. Reduce Inflammation

Reducing inflammation throughout your entire body is a key step towards increasing your IGF-1 levels naturally.

Research clearly shows that proinflammatory cytokines inhibit and impair IGF-1 bioactivity, and induce a state of IGF resistance (81-85).

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.

27. Avoid or Limit Alcohol

A glass of alcohol. Alcohol should be avoided if you want to increase your IGF-1 levels.

Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress.

It also lowers your IGF-1 levels.

Researchers have found that high alcohol intake inhibits IGF-1 (86).

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal. I personally don’t drink alcohol at all anymore.

If you do decide to drink it, this post explains that some types of alcohol are better than others.

28. Sauna Sessions

When it comes to improving your health, some of the simplest strategies can have a huge impact.

Using a sauna regularly is one of them.

Research suggests that daily sauna sessions can significantly increase the production of growth hormone and IGF-1 (44-45).

Once you start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.

Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.

Check out this post to learn more about saunas and the 13 ways they can improve your brain and mental health.