BDNF: The Brain Fertilizer
- Dr. Gina Casian, MD
- Aug 19
- 3 min read
What is BDNF?
• BDNF stands for Brain-Derived Neurotrophic Factor.
• It's a protein found throughout the brain and nervous system.
• It's a key growth factor that supports the life and health of your neurons.
• It's a member of the "neurotrophin" family, which means it nourishes nerve cells.
• It's produced in the brain, skeletal muscle, immune cells and other locations such as the heart, lungs, testis, prostate and placenta.
Normal blood BDNF levels can vary, but studies in healthy individuals have reported a mean plasma level of approximately 92.5 pg/ml and mean serum level of 32.69 ng/ml. Factors that influence BDNF levels include exercise, diet, sleep, stress, and age.
The Three Main Roles of BDNF
• Neurogenesis (Brain Growth):
- BDNF helps with the formation of new neurons in the brain.
- This is especially important in the hippocampus, the brain's memory center.
• Neuroplasticity (Brain Flexibility):
- BDNF strengthens the connections (synapses) between neurons.
- This makes your brain more adaptable, allowing it to learn new things and form new memories.
• Neuroprotection (Brain Survival):
- BDNF protects the brain cells from damage and premature death.
- It helps the neurons to stay healthy and functional for longer.
Why Should We Care About BDNF?
• Memory and Learning: Higher BDNF levels are directly linked to improved cognitive function and the ability to learn new skills.
• Mood and Mental Health: Low BDNF has been observed in people with depression, anxiety, and other mood disorders. It plays a role in mood regulation.
• Protection Against Disease: Optimal BDNF levels are associated with a reduced risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Lifestyle choices significantly influence BDNF levels.
What Lowers BDNF?
• Chronic Stress: High levels of cortisol (the stress hormone) can suppress BDNF production.
• Poor Diet: Diets high in processed foods, sugar, and unhealthy fats can harm brain health.
• Lack of Sleep: A single night of poor sleep can significantly lower BDNF levels.
• Sedentary Lifestyle: A lack of physical activity is a major contributor to low BDNF.
How to Boost Your BDNF Naturally
• Exercise: This is the #1 proven way to increase BDNF. Both aerobic exercise (running, swimming) and strength training are effective.
Research found that only six minutes of high-intensity cycling intervals increased BDNF by four to five times more than prolonged low-intensity cycling.
• Diet:
Consuming foods rich in Omega-3 fatty acids, such as salmon, walnuts and flaxseed, and also including antioxidants like blueberries and turmeric can increase BDNF level.
A research study published in 2023 reported that daily intake of EPA and DHA over 30 months slowed cognitive aging by 2.5 years in cognitively healthy individuals with coronary artery disease.
• Stress Reduction:
Mindfulness, meditation, yoga and spending time in nature can help lower cortisol and boost BDNF. These findings are supported by scientific evidence.
• Sleep: Aim for 7-9 hours of quality sleep per night.
Studies show that subjects suffering from current symptoms of insomnia plus a former diagnosis of Restless Legs Syndrome (RLS) and/or Periodic Limb Movement (PLM), had significantly decreased serum BDNF levels compared with sleep-healthy controls.
Conclusion
• BDNF is a powerful protein that is essential for a healthy, flexible, and resilient brain.
• Our lifestyle choices directly impact BDNF levels.
• By incorporating exercise, a healthy diet, and stress management into daily routine, we can actively protect and enhance our cognitive function.
Invest in your BDNF; invest in yourself!
"BDNF is fertilizer for the brain. In a perfect world, we would be able to take BDNF in a pill, like a vitamin. But it’s a big, clunky molecule that doesn’t pass easily from blood to brain. Exercise gets the job done, boosting BDNF and keeping our brains nimble. That fact makes exercise crucial as we age. Pumping iron, and therefore pumping up BDNF, promotes brain plasticity: the ability to change, grow and adapt to the insults that come with growing older."
- Dr. David A. Merrill, MD, PhD, director of the Pacific Brain Health Center at Pacific Neuroscience Institute.
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