There’s been a lot of talk about Brain-Derived Neurotrophic Factor, or BDNF—and for good reason. It’s not just some random made-up acronym, it plays a very important role in your body.  If you’ve ever wondered what keeps your brain adaptable, resilient, and sharp, it’s BDNF.

BDNF is a powerful protein found in the brain and nervous system that acts like fertiliser for your brain. BDNF supports the growth of new neurons, strengthens the connections between them, and helps your brain adapt to stress and challenges. Whether it’s improving memory, learning, or emotional well-being, BDNF is essential for maintaining a healthy, thriving brain.

BDNF is particularly active in the hippocampus, a brain region critical for memory, learning, and emotional regulation. Low levels of BDNF have been linked to mental health conditions like depression, anxiety, and cognitive decline.

What is BDNF responsible for?

1. Cognitive Function: Higher levels of BDNF are associated with improved learning, memory, and problem-solving skills.
2. Mental Health: BDNF supports emotional resilience and has been shown to alleviate symptoms of depression and anxiety.
3. Brain Plasticity: It enables the brain to adapt and reorganise in response to new experiences, injury, or stress, making it essential for long-term brain health.
4. Neuroprotection: BDNF protects against neurodegenerative conditions like Alzheimer’s and Parkinson’s disease.

Causes of low BDNF

1. Age: BDNF levels naturally decline as we age, peaking during early brain development to support learning and motor skills.
2. Trauma and Stress: Both childhood trauma and ongoing stress can decrease BDNF, likely due to inflammation and elevated cortisol.
3. Chronic Conditions: Low BDNF is linked to conditions like depression, Alzheimer’s, Parkinson’s, type 2 diabetes, and chronic stress.
4. Sedentary Lifestyle: Lack of physical activity is associated with reduced BDNF, regardless of body weight.
5. Smoking: Heavy smoking tends to lower BDNF levels, while moderate use shows mixed effects.
6. Air Pollution: High exposure to air pollution has been linked to lower BDNF levels and developmental delays in children.
7. Poor Diet: High-fat, high-sugar diets have been shown to reduce BDNF in the brain’s hippocampus, impairing memory and learning.

How to Improve BDNF

1. Exercise Regularly

Physical activity, particularly aerobic exercise like running, swimming, or cycling, significantly increases BDNF production. Even a brisk 30-minute walk can make a difference.

2. Prioritise Sleep

Quality sleep is essential for optimal BDNF levels. Aim for 7-9 hours per night, and establish a consistent sleep routine.

3. Eat Brain-Boosting Foods

A nutrient-rich diet can enhance BDNF production. Focus on:

• Omega-3 fatty acids: Found in fatty fish, walnuts, and flaxseeds.
• Polyphenols: Present in berries, green tea, and dark chocolate.
• Spices like curcumin: Found in turmeric, which has neuroprotective properties.

4. Engage in Lifelong Learning

Challenging your brain with new activities—learning a language, picking up a hobby, or solving puzzles stimulates neurogenesis and increases BDNF.

5. Reduce Stress

Chronic stress lowers BDNF levels. Incorporate mindfulness practices like meditation, yoga, or deep breathing into your daily routine to keep stress in check.

6. Spend Time in Nature

Time outdoors, especially in green spaces, has been shown to elevate BDNF levels and improve overall mental health

Herbs to Support BDNF

• Withania (Ashwagandha)
• Bacopa Monnieri
• Gotu Kola
• Turmeric
• Rhodiola

Nutrients to Support BDNF

• N-Acetyl-Cysteine
• Resveratrol
• Omega 3 Fatty Acids
• Magnesium (especially Magnesium L-Threonate)
• Vitamin D