by Jes Williams @feelmoregooder
What is BDNF?
Brain Derived Neurotrophic Factor (BDNF) is a key molecule involved in plastic changes related to learning and memory. (1) It is often implied in regards to neurodegeneration, and ailments related to cognition and brain function.
BDNF & Exercise
Experimental studies, narrative reviews, and meta-analysis have indicated that aerobic exercise (moderate-intensity continuous training-MICT) increases circulating BDNF concentrations and improves brain function. For more on the benefits of exercise, check out this post on building muscle and this post on high intensity exercise.
Cardiovascular exercise, specifically moderate-intensity continuous training) is considered an effective strategy to induce neuroprotection and to improved brain function. (2)
BDNF & Nutrients
Studies have shown that nutrients like omega-3 fatty acids (particularly DHA), vitamin C, antioxidants, and certain B vitamins are particularly beneficial for increasing BDNF levels in the brain, promoting neurogenesis and cognitive function. This suggests to us that diets rich in these nutrients generally linked to higher BDNF production. (3)
BDNF, Sulforaphane, & Sleep Elite (Containing Berberine)
Adding onto the nutrient discussion, adding in specific nutrients that are shown to have a positive impact on BDNF levels can be a beneficial health strategy.
Sulforaphane is shown in the literature to promote BDNF; as it preserves existing neurons & grows new neurons. (13) We have estimated about 25% of our customers who begin taking BrocElite begin having vivid dreams at night because of the BDNF promoted by sulforaphane. As an additional brain & nervous system perk, sulforaphane decreases neuroinflammation.
Furthermore, berberine (which comes in a functional, bioavailable dose in our products BerbElite & SleepElite) influences sleep and mood by stimulating BDNF production in the hippocampus of the brain. Too, research shows that berberine significantly increases both serotonin (by 53%) and dopamine (by 31%) production. (14)
In addition, SleepElite includes the methylated version of Vitamin B6 (called P-5-P or pyridoxal-5-phosphate) in order to bypass the entire methylation process. It also includes trimethyl glycine (TMG) which is used to donate methyl groups. Providing excess free methyl groups helps to drive the enzymatic reaction to methylate other B vitamins like vitamin B12 and folate (B9).
BDNF & Circadian Rhythm
The literature shows that disruption of circadian rhythms can significantly impact BDNF levels, potentially contributing to cognitive impairments and mood disorders. (4)
Because brain-derived neurotrophic factor (BDNF) has been implicated in the functional regulation of neural input to other targets of visual pathways, a study from 2000 in particular examined the connection between BDNF expression, the suprachiasmatic nucleus (the body and brain’s timekeeper, your circadian pacemaker) and external light exposure. (4)
In addition, studies have shown that disrupting circadian rhythms through light exposure at inappropriate times can lead to alterations in BDNF levels, potentially impacting cognitive function and neuroplasticity. (5) Moreover, a 2017 study showed that exposure to light at night created depressive symptoms in the study participants. (8)
Another amazing connection here is that in the literature, we see that BDNF has seasonal tendencies & strong seasonal variation and is entrained/positively correlated with sunlight exposure. (6)
BDNF & Sunlight
Extending the discussion around natural rhythms and BDNF, the next thing to touch on is of course natural sunlight exposure. It turns out that sunlight itself is a powerful way to increase BDNF production. (7, 18)
Additionally, photobiomodulation (also known as light therapy or PBMT), specifically using infrared or near-infrared light (600–1100 nm), is used in traumatic and degenerative brain diseases. (9)
BDNF & Grounding
Grounding as a health practice has recently re-emerged ((though it’s not new and is an ancient practice/way of living) in the science, and some studies specifically examining the relationship between BDNF (Brain-Derived Neurotrophic Factor) and grounding (also known as earthing).
Emerging studies suggest a potential connection, with grounding practices potentially influencing BDNF levels by promoting relaxation and reducing stress, which are known to impact BDNF production in the brain. (15, 16, 17)
BDNF’s Relationship to Sauna & Cold Therapy
A 2022 study reveals a critical role of BDNF circuitry in thermoregulation (keeping the body in homeostasis while being exposed to cold or hot temperatures). This evidence shows us that BDNF plays a role in controlling energy homeostasis and even weight management. (10) It has been shown that expression of BDNF was induced during both heat and cold exposure. (11)
The increase in BDNF due to cold exposure may have implications for neuroprotection, potentially enhancing resilience against neurodegenerative diseases. (12) Cold exposure elicited a threefold (for heat exposure) and sevenfold (for cold exposure) increases in its mRNA expression. (12)
Lastly, in a 2023 study, we see “findings showed that participants felt more active, alert, attentive, proud, and inspired and less distressed and nervous after having a cold-water bath. The changes in positive emotions were associated with the coupling between brain areas involved in attention control, emotion, and self-regulation.” (19)
References:
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https://www.sciencedirect.com/science/article/pii/S0531556524000913
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https://www.sciencedirect.com/science/article/pii/S2589004222003248
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https://pmc.ncbi.nlm.nih.gov/articles/PMC5431015/pdf/41598_2017_Article_1035.pdf
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