Brain Derived Neurotrophic Factor (BDNF) and Brain Health

BDNF

BDNF is a protein found in the brain that’s responsible for neurogenesis; the manufacturing of new neurons. It’s found highly concentrated in the hippocampus and frontal cortex, which are areas involved in short-term but also long-term memory. This protein has also been found to preserve the health and renewal of existing neurons, which lends the importance of expressing this protein in the central nervous system. It’s also known that BDNF declines as one ages affecting important brain processes such as cognition and memory. That said, strategies to increase the expression of this protein are widely encouraged through lifestyle habits, diet, and supplementation.

Lifestyle

Lifestyle choices can impact the process of brain aging. It’s been shown that exercise is beneficial for the brain, and supports improved cerebral circulation and the expression of various growth factors including nerve growth factor and BDNF. The key is consistency and aerobic activity one enjoys. Other lifestyle habits which may support healthy brain aging include stress reduction, sunlight, getting enough sleep, occasional fasting and weight management.

Diet

Healthy dietary habits may influence the structure and function of the brain, including the expression of BDNF. Long term studies demonstrate an anti-inflammatory, whole foods diet to be neuroprotective. Omega 3 fatty acids found in cold water fish contain important polyunsaturated fatty acids such as EPA and DHA. These fats may support and lead to better neuronal protection and neuron signaling. They're also a known treatment for depression and are incorporated into current psychiatric treatment guidelines due to their anti-inflammatory benefits and impact on brain. Other foods with neuroprotective properties include olive oil, blueberries, green tea, coffee, turmeric, and eggs.

Nutrient Supplementation

Let’s not forget about phytonutrients! Select nutrients may support healthy BDNF levels. Our top three nutrients include Quercetin, Resveratrol, and Turmeric. Other nutrients that have shown to have a positive impact on BDNF include epigallocatechin, caffeic acid, butyric acid, and NAC, too.

Quercetin

A ubiquitous bioflavonoid; Quercetin, showed a significant increase in the mRNA expression of BDNF in one animal study. Quercetin has also been found to relieve LPS induced depression in rats and learning impairment. It's also known for it's anti-histamine properties and has benefits on vessel health as well.

Resveratrol

Resveratrol is considered a stilbene and part of a group called the polyphenols. It’s found in select foods such as cranberries, blueberries and chocolate, and it’s even found in wine! Resveratrol has been shown to increase glutathione and have longevity benefits through the expression of Sirtuins. In an animal model, the consumption of Resveratrol led to increases of serum BDNF while having positive effects on vascular smoother muscle cells.

Turmeric (Curcumin)

Turmeric is a spice and relative of Ginger, known for having the curcuminoid molecules, which are both anti-inflammatory and neuroprotective.

In a rat model, compared to the control group, curcumin at oral doses of 50 and 100 mg/kg increased BDNF levels in the hippocampus by 78.0% and 95.1%, respectively while helping out with depression and cell death.

Conclusion

Cognitive decline is a disturbing but true reality people face as they age. Alzheimer’s, among other forms of dementia is an area of vast research with BDNF promoters as one example. Surprisingly, natural strategies and agents may be one answer to this worldwide problem we face and hopefully, those whom are affected can turn to these listed above for their mental health challeneges and cognitive decline.

[i] Rahvar, M., Owji, A. and Mashayekhi, F., 2020. Effect Of Quercetin On The Brain-Derived Neurotrophic Factor Gene Expression In The Rat Brain. [ii] Fang, K., Li, H., Chen, X., Gao, X., Huang, L., Du, A., Jiang, C., Li, H. and Ge, J., 2020. Corrigendum: Quercetin Alleviates LPS-Induced Depression-Like Behavior in Rats via Regulating BDNF-Related Imbalance of Copine 6 and TREM1/2 in the Hippocampus and PFC. Frontiers in Pharmacology, 11.

[iii] Wiciński M, Malinowski B, Węclewicz MM, Grześk E, Grześk G. Resveratrol Increases Serum BDNF Concentrations and Reduces Vascular Smooth Muscle Cells Contractility via a NOS-3-Independent Mechanism. Biomed Res Int. 2017;2017:9202954. doi:10.1155/2017/9202954

[iv] Cole GM, Teter B, Frautschy SA. Neuroprotective effects of curcumin. Adv Exp Med Biol. 2007;595:197-212. doi:10.1007/978-0-387-46401-5_8

[v] Choi G-Y, Kim H-B, Hwang E-S, et al. Curcumin Alters Neural Plasticity and Viability of Intact Hippocampal Circuits and Attenuates Behavioral Despair and COX-2 Expression in Chronically Stressed Rats. Mediators of Inflammation. 2017;2017:1-9. doi:10.1155/2017/6280925.