In today’s post, we’re going to briefly examine what endorphins are and what role they play in the body, followed by looking at the scientific research that supports a plethora of ways that you can naturally boost your levels of this feel-good chemical messenger. 

Endorphins: A Brief Introduction

In short, endorphins are the chemical messengers that exist in the human body, released by the pituitary gland (in your brain) and the central nervous system (often abbreviated at CNS) under specific conditions. Although experts are still trying to decipher the entirety of their function, research published in 2010 discovered that endorphins play a major role in both the feeling(s) of pleasure and pain management¹. 

Endorphins are typically released in three situations:

– When you are injured.

– When you are experiencing stress.

– When you experience pleasure (a natural reward system).

The release of endorphins can help to reduce pain, decrease stress levels and may induce feelings of euphoria, i.e. they have can have a significantly positive effect on the way you feel. 

But how can you boost them naturally? Let’s take a look.

Endorphins: How To Increase Them Naturally

Boosting your natural levels of endorphins isn’t as difficult as you’d think. Here are a multitude of easy everyday-life ways that you can do it:

Exercise 

We’re all aware of the myriad of positive health benefits that exercising can have. Still, it’s not only physical health that is improved through exercise – mental health can also be too – and that’s largely down to the actions of endorphins. The more you exercise, the more benefits you’ll typically see, but don’t think that you need to be a fitness freak exercising every day hour several hours to reap the rewards; exercising three or four times per weeks for 30-45 minutes can have a profound effect on your brain and mental health – thanks in no small part to endorphins. 

Let’s take a look at the science:

– The release of endorphins is associated with continuous exercises. A study published in 2011 discovered that endorphins are released after around 30 minutes of exercise. Half an hour of exercise may seem like a lot, but it’ll fly by once you’re in your groove ². 

– Exercise of a moderate intensity might be the best option. Research released in 2017 found that the participants of the study experienced endorphin-induced euphoric feelings around 60 minutes of moderate-intensity activity. If you’re wondering what ‘moderate-intensity’ exercise is, it’s any form of exercise that increases your rate of breathing and heart rate. You’ll be able to talk, but you’ll be a little short of breath and will have some degree of perspiration³.

– Working out with others may actually further increase the endorphin related associated with exercise. Research published in 2010 indicates that this exercising in groups has a great endorphin release than those working out alone⁴.

Acupuncture

If you’ve got a phobia of needles, possibly gives this one a miss! However, if you’re open to trying new things and are curious about this type of Chinese medicine, you could find your endorphin levels going through the roof. 

Acupuncture has been associated with a plethora of mental and physical health benefits, including, but not limited to receiving chronic pain⁵, combatting anxiety and depression⁶, and even soothing premenstrual syndrome symptoms⁷.

Furthermore, research conducted in 2004 found that endorphin releases are induced when needles are inserted (as part of the acupuncture process)⁸.

Although it is easy to be sceptical about alternative medicines like acupuncture, as you can see from the studies listed above, there is a solid amount of research that suggests it can help not only to boost endorphins release but also help with several mental and physical health issues.

Meditation

If there’s one practise that’s synonymous with relaxation, calms and feeling good, it’s meditation. Research published in 2011⁹, found that meditation can boost levels of endorphins, as well as having an array of other positive mental and physical health effects, including:

– Improved over physical health and vitality.

– Enhanced mood (probably the endorphins!).

– Improved sleep quality.

If you’ve never considered meditating before, it can be a little daunting knowing what to do or what is the ‘right’ way to meditate. If you’re open to meditation but unsure where to begin, here’s a handy little step-by-step guide for you: 

– Find a quiet spot where you’re unlikely to be disturbed. 
– Get into a comfortable position. It doesn’t matter whether you’re lying, sitting or standing, just as long as you’re comfortable and relaxed.
– Ease your mind and allow your thoughts (positive and negative) to drift away.
– When new thoughts enter your head, acknowledge them without any judgement or need to cling to them or push them away. Allow them to be as they are and be at one with them.

Essential Oils

Many of us love the smell of essential oils such as peppermint, rosemary, lemon and eucalyptus – but the science behind this goes a little deeper than just your sense of smell. According to research published in 2012, aromatherapy using lavender oil appears to help relieve stress and anxiety linked to the insertion of IUD (intrauterine device)¹⁰. It concluded that “ Aromatherapy with lavender inflation was effective in decreasing anxiety in IUD procedure, and this method can be used in health care centres as complementary treatments.”

A later study, released in 2017, backed up the findings of the aforementioned 2012 study, proposing that inhalation of essential oils can prompt endorphin release¹¹.

Wine and Dark Chocolate

When people feel stressed or low, they often turn to comfort food and drink, such as wine or dark chocolate. However, there is more to the effects that eating chocolate and drinking wine has on one’s mental state than their impact on our tastebuds. Eating dark chocolate can actually boost the release of endorphins, which, in turn, may make you feel euphoric; therefore, whenever you feel down or depressed you’ll reach for foods that make you feel good – and chocolate is one of the best at doing that.

If you’re not a fan of chocolate, red wine has also been shown to increase natural endorphin levels.

Laughing With Others

We all laugh, and we all know how good it feels to laugh – particularly with others. Laughing can help eradicate a bad mood or reduce feelings of stress and anxiety. In fact, laughing can be so powerful; there’s a form of CBT (cognitive behavioural therapy) aptly named ‘Laughter Therapy’, that has been shown to decrease feelings of depression and stress. “Laughter therapy is a non-invasive and non-pharmacological alternative treatment for stress and depression…In conclusion, laughter therapy is effective and scientifically supported as a single or adjuvant therapy.”¹²

Furthermore, laughing with those that you’re close to can actually release endorphins. A study published in 2017 discovered that watching 30 minutes of comedy with friends had a positive impact on endorphin levels. Researchers concluded that “Social laughter increased pleasurable sensations and triggered endogenous opioid release.”¹³

So, next time you’re with your friends and can’t decide what to watch, why not opt for a comedy?

Drama

Not a fan of comedy? Don’t worry; there is another option. If you’re a fan of drama or other types of genres that emotionally affect you, you may also get an endorphin hit. There is some research that suggests that endorphin release during a drama (or something dramatic) might be on a similar level to comedy. 

“…subject who watch an emotionally arousing film have an increased pain threshold and an increased sense of group bonding.”¹⁴

This may seem odd as you’d expect the opposite, but there is a logic behind this. Viewing anything that triggers emotions can induce sadness, which can be described as a form of emotional pain, and it has theorised that your brain reacts to this types of emotions by releasing endorphins in a similar fashion to how it would if you were in physical pain. Therefore, don’t be afraid to watch a tearjerker if you’re feeling low – it may actually have the opposite effect.  

Kindness

If you’ve ever done something for someone else, it’s natural to feel good afterwards. Doing something for others not only helps others but also has a positive effect on you too. Research has shown that by helping a fellow human being, you’ll feel happier and better about yourself, which is caused by increased endorphin releases. While the boost doesn’t take all that long, it can make want to nice things for others again (to experience the same positive feelings).¹⁵

Music

Listening to music can a profound effect on how you feel, but did you know that making music has a greater impact on mood? A study published in 2012 exemplified this effect; it concluded that performing music can induce greater endorphin release than listening to music alone. Researchers concluded that “…it is the performance of music generates the endorphin high, not the music itself.”¹⁶. It is not 100% clear why this, but it is theorised that it is the communist aspect of performing, just as social laughter will induce a more considerable endorphin boost. 

Sunbathing

Before we discuss the positive effect of getting ‘some rays’, it is vital that we preface this with a health warning (of sorts). UV radiation can increase the risk of skin cancer; therefore, it is essential that sunlight is enjoyed in moderation. When out in the sun for more than 15 minutes at a time, always use a sunscreen with an SPF of at least 20 (ideally higher).

Sunlight offers a myriad of health benefits, including naturally boosting levels of vitamin D – an essential vitamin. It also increases the production of melatonin and serotonin, which can have a positive impact on mood, energy and sleep. UV radiation for periods of 15 minutes or longer can also enhance the release of endorphins.

Massages

If you’ve ever had a massage, you’ll know how good it feels to lie down, relax and have someone relieve your tensions, stresses and anxieties. However, massages can also have even more profound effects than that. They have successfully been used to address chronic pain and fatigue – and even offer benefits during childbirth, by decreasing pain and increasing contractions, the combination of which can lead to reduced time in labour.¹⁷

The positive effects induced by massages are linked to a multitude of hormones, including endorphins, dopamine, oxytocin and serotonin – all ‘feel good’ hormones. Therefore, it can be surmised that massage therapy is one of the most potent mood-boosting therapies in existence today.

Hot Baths

If there’s one thing that’s synonymous with reliving stress; it’s taking a hot bubble bath at the end of a long, tiresome day. Hot water can help to release tension in the body, reduce muscle pain and – most significantly – induce the release of endorphins into your bloodstream. But the list of benefits doesn’t stop there; they have also been shown to have a positive effect on both short- and long-term cardiovascular health by decreasing blood pressure. 

If you’re looking to completely wind down and relax after a long, hard day, why not combine a soak in a hot bath with essential oils for an even greater endorphin boost?

Boosting Endorphins The Natural Way: A Conclusion

Life is full of opportunities to boost endorphins and feel good, and there an almost infinite number of things you can do to induce the positive effects and state of mind that endorphins release induces. While the above list contains examples that have scientific research to back them up, that doesn’t mean that there aren’t a wide array of other things you can do to experience the same effects. Go out and enjoy life, and you’ll feel the power of endorphins. 

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Sprouse-Blum, A.S., Smith, G., Sugai, D. and Parsa, F.D. (2010). Understanding endorphins and their importance in pain management. Hawaii medical journal, (online) 69(3), pp.70–1. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/.

2. www.ixueshu.com. (n.d.). Release of Endomorphin Hormone and Its Effects on Our Body and Moods: A Review_爱学术. (online) Available at: https://www.ixueshu.com/document/8345171e8e4bca8cea7b054dd75
d537c318947a18e7f9386.html

2. Saanijoki, T., Tuominen, L., Tuulari, J.J., Nummenmaa, L., Arponen, E., Kalliokoski, K. and Hirvonen, J. (2017). Opioid Release after High-Intensity Interval Training in Healthy Human Subjects. Neuropsychopharmacology, 43(2), pp.246–254.

4. Cohen, E.E.A., Ejsmond-Frey, R., Knight, N. and Dunbar, R.I.M. (2009). Rowers’ high: behavioural synchrony is correlated with elevated pain thresholds. Biology Letters, 6(1), pp.106–108.

5. Vickers, A.J., Cronin, A.M., Maschino, A.C., Lewith, G., MacPherson, H., Foster, N.E., Sherman, K.J., Witt, C.M., Linde, K. and Acupuncture Trialists’ Collaboration, for the (2012). Acupuncture for Chronic Pain. Archives of Internal Medicine, (online) 172(19), p.1444. Available at: https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1357513

6. Sniezek, D.P. and Siddiqui, I.J. (2013). Acupuncture for Treating Anxiety and Depression in Women: A Clinical Systematic Review. Medical Acupuncture, 25(3), pp.164–172.

7. Habek, D., Habek, J.C. and Barbir, A. (2002). Using acupuncture to treat premenstrual syndrome. Archives of gynecology and obstetrics, (online) 267(1), pp.23–6. Available at: https://www.ncbi.nlm.nih.gov/pubmed/12410369/

8. Han, J.-S. (2004). Acupuncture and endorphins. Neuroscience Letters, 361(1–3), pp.258–261.

9. www.ixueshu.com. (n.d.). Release of Endomorphin Hormone and Its Effects on Our Body and Moods: A Review_爱学术. (online) Available at: https://www.ixueshu.com/document/8345171e8e4bca8cea7b054dd75
d537c318947a18e7f9386.html

10. Nikjoo, R., Shahnazi, M., Yavarikia, P. and Mohammad-Alizadeh-Charandabi, S. (n.d.). Inhaled Lavender Effect on Anxiety and Pain Caused From Intrauterine Device Insertion. Journal of Caring Sciences, (online) 2012(4), pp.255–261. Available at: https://journals.tbzmed.ac.ir/JCS/Manuscript/JCS-1-255.pdf

11. Takeda, A., Watanuki, E. and Koyama, S. (2017). Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia. Evidence-Based Complementary and Alternative Medicine, 2017, pp.1–7.

12. J, Y. (2016). Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. (online) The Tohoku journal of experimental medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/27439375/.

13. Manninen, S., Tuominen, L., Dunbar, R.I., Karjalainen, T., Hirvonen, J., Arponen, E., Hari, R., Jääskeläinen, I.P., Sams, M. and Nummenmaa, L. (2017). Social Laughter Triggers Endogenous Opioid Release in Humans. The Journal of Neuroscience, (online) 37(25), pp.6125–6131. Available at: https://www.jneurosci.org/content/37/25/6125

14. Dunbar, R.I.M., Teasdale, B., Thompson, J., Budelmann, F., Duncan, S., van Emde Boas, E. and Maguire, L. (2016). Emotional arousal when watching drama increases pain threshold and social bonding. Royal Society Open Science, (online) 3(9), p.160288. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5043313/.

15. Mathers, N. (2016). Compassion and the science of kindness: Harvard Davis Lecture 2015. British Journal of General Practice, (online) 66(648), pp.e525–e527. Available at: https://bjgp.org/content/66/648/e525.

16. Dunbar, R.I.M., Kaskatis, K., MacDonald, I. and Barra, V. (2012). Performance of music elevates pain threshold and positive affect: implications for the evolutionary function of music. Evolutionary Psychology: An International Journal of Evolutionary Approaches to Psychology and Behavior, (online) 10(4), pp.688–702. Available at: https://pubmed.ncbi.nlm.nih.gov/23089077/

17. Bolbol-Haghighi, N. (2016). Effect of Massage Therapy on Duration of Labour: A Randomized Controlled Trial. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH.

Sound familiar? 

I know how you feel. When I was a kid, I loved sweets (candy); I couldn’t get enough of them. In amongst warnings about how they’d rot my teeth, I was told that I’d turn into candy if I continued to consume it in the fashion I was. At the time I paid no heed to it, but many years later it got me thinking and asking the question ‘Are we really what we eat? How much does the food we eat actually affect our brains?’.

If you’ve ever wondered the same thing, you’re in for a treat, as in today’s piece I’m going to look at how foods affect our grey matter – specifically which foods can have a positive impact on brain health and cognitive function. 

How Dietary Choices Can (Positively) Impact Cognition, Focus and Memory

While it is has been known for a long time that what we eat affect our bodies and the way we look, research is now starting to delve deeper into how our diets positively and negatively impact our grey matter.

No-one likes stress. I don’t, you don’t, our bodies don’t – and neither do our brains. When we’re stressed – regardless of the cause – our bodies respond by releasing inflammatory cytokines¹.

These tiny proteins force the immune system to intervene and fight against the stress, which it does by inducing inflammation (it actually deals with stress in the same way it tackles an infection). While inflammation can have many positives effects, i.e. protecting us against illnesses and mending the body when we injured ourselves, too much inflammation has the opposite effect entirely. In fact, chronic levels of inflammation have been linked to a plethora of autoimmune diseases and conditions, such as high blood press, multiple sclerosis, and anxiety².

But where does food come into this? Well, our gut helps to maintain our body’s immune response, and therefore levels of inflammation, in check. And, gut-based hormones that make their way to the brain or created in the brain have the ability to influence cognition and cognitive function; this includes things like processing information, maintaining focus during a task and recognising that we’re full (after eating).³

Furthermore, foods that are dense in antioxidants, good fats, vitamins and minerals can help to protect our brains from age-related decline and neurodegenerative diseases and conditions. Therefore, by consuming a diet rich in this key nutrients, we can boost both the health of our gut and our brain – the combination of which will help to stave off cognitive decline and brain health-related issues as we age. But which foods are good for your brain? Actually quite a few! While I’ll not list them all in this article, I’ll cover the vast majority of foods that are researched-backed and scientifically proven to have a positive impact on your grey matter. 

Brain Food #1: Avocados

Is there a more healthy food than the avocado? According to social media, there isn’t! A quick trawl of Instagram, Facebook et al. and you’ll be presented with numerous posts that depict a jazzed-up avocado…with some form of fancy filter no doubt (!). All of the (supposed) health gurus out there love an avocado (!) (and posting photos of them on social media), but are they really that healthy? Do they have a positive effect on brain health? In short, yes (to both).

Avocados are jam-packed with monounsaturated fats, which are widely recognised as being ‘healthy’ fats due to their ability to keep blood sugar levels in check and give your skin a radiant glow. They contain a plethora of nutrients, such as:

Vitamin K and folate: These essential nutrients help to stop blood clots from forming in your brain (which is crucial for stroke prevention), in addition to enhancing cognitive function – particularly concentration and memory. 

Vitamin C and B vitamins: These two essential vitamins are not stored by the body and, therefore, need to be consumed on a daily basis, with avocados provided decent hits of both. 

Plus, avocados also have the lowest sugar content and highest protein content of any fruit. Pretty impressive, huh?

Brain Food #2: Beets

Beets are one of the most divisive foods I’m aware of. Some people love them; some people hate; some people are even scared of them! But, whichever way you want to look at it, beets are a cerebral superfood. Period.

Why? Because they have the ability to decrease levels of inflammation in the body, are brimming with cancer-fighting/protecting antioxidants, and help to purge your blood of nasty things like toxins. The nitrates that naturally exists in beets have also been shown to increase blood flow to the brain, which can improve cognitive performance. Furthermore, beets also have a product effect on exercise performance. They truly are an all-rounder where body and brain health are concerned. 

Brain Food #3: Broccoli

Does anyone else vividly remember being told to eat their broccoli because it was good you? I’m sure every kid has a memory similar to that! Well, Mom was right, broccoli is something you should be eating if you want to boost the health of your grey matter (and the rest of your body for that matter). Brimming with vitamin K and choline, it will help to keep your memory intact and functioning optimally. 

Moreover, it’s also teeming with vitamin C. In fact, a single cup of broccoli will provide you 150% of your recommended daily allowance of vitamin C. But it doesn’t stop there. It’s also full of fibre, meaning you’ll feel fuller more quickly, which will stop you from overeating. I know broccoli may seem like a boring and bland food choice, but add a little cheese or a few herbs and spices and you’ll find it much easier to get down!

Brain Food #4: Celery

Celery is synonymous with being one of the lowest calorie-dense foods in existence (just 15 calories per cup), but that doesn’t stop it be a potent cerebral-boosting dietary choice. It contains high levels of antioxidants and polysaccharides, both of which have anti-inflammatory properties, to help with joint pain, irritable bowel syndrome and general bodily inflammation. Being jam-packed with nutrients, it’s a superb snack choice for those trying to lose weight and improve their health.

Brain Food #5: Coconut Oil

Another super-charged brain food packed with healthy fats, coconut oil, is a versatile food that can be used in a variety of ways. Plus, it’s a natural anti-inflammatory; therefore, it can help to suppress cells and toxins responsible for inflammation, not to mention helping with memory loss and ridding your body of bad bacteria that reside in your gut⁴.

Brain Food #6: Extra Virgin Olive Oil

Genuine extra vermin olive oil is a bonafide brain food. Period. It is full of potent antioxidants called polyphenols that have a myriad of positive effects, including enhancing memory and learning and reversing disease- and age-related alterations to the brain⁵. Furthermore, it may also help to combat against ADDL’s – proteins that have toxic effects on the brain and can cause Alzheimer’s diseases.

However, extra virgin olive oil isn’t the best choice for cooking as it will hydrogenize and decompose at higher temperatures; therefore, consuming EVOO cold is the best way forward if you’re seeking to reap the rewards of ifs plethora of health benefits. 

Brain Food #7: Rosemary

Rosemary oil is a very popular oil that has a wide array of health benefits, but did you know that the herb is also jam-packed with goodies? Carnosic acid – one of the main consistent of rosemary, has been shown to protect the brain against neurodegeneration, which it does by defending the brain against free radicals – free radicals that are associated to neurological conditions and diseases, strokes and ageing of the brain⁶.

Moreover, it can also prevent deterioration of eyesight and improve ocular health thanks to its abundance of antioxidants and potent anti-inflammatory properties⁷.

Brain Food #8: Walnuts

As much as I hate to use a pun, it seems like eating walnuts can, er, stop you from going nuts. Research indicates that eating walnuts every day can help to enhance cognitive health, thanks to their high levels of vitamins, minerals and antioxidants – all of which boost mental alertness and potential even stave off the onset of Alzheimer’s disease. 

Why Diet Plays a Huge Part in Boosting Your Brain Health and Improving Cognitive Function 

Well, it turns out that ‘you are what you eat’ after all. Not literally, of course, but making the right choices with regard to diet will – according to the research presented above – have a significant effect on both long and short-term brain health and cognitive function. But it’s not only diet and nutrition that you should pay attention to. Ensuring that you’re physically active several times per week, sleeping consistently well (or as well as possible), decreasing your alcohol intake and staying away from cigarettes, will also have a huge impact on both brain health and overall health. The healthier you are, the less likely you are to suffer from any form of brain condition, be it age-related tor not. 

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Zhang, J.-M. & An, J., 2007. Cytokines, inflammation, and pain. International anesthesiology clinics. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2785020/

2. Psychology Today. (n.d.). The Gut-Brain Connection, Mental Illness, and Disease. (online) Available at: https://www.psychologytoday.com/gb/blog/evolutionary-psychiatry/201404/the-gut-brain-connection-mental-illness-and-disease

3. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, (online) 9(7), pp.568–578. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/.

4. Galvin, J.E. (2012). Optimizing diagnosis and management in mild-to-moderate Alzheimer’s disease. Neurodegenerative Disease Management, 2(3), pp.291–304.

5. Farr, S.A., Price, T.O., Dominguez, L.J., Motisi, A., Saiano, F., Niehoff, M.L., Morley, J.E., Banks, W.A., Ercal, N. and Barbagallo, M. (2012). Extra virgin olive oil improves learning and memory in SAMP8 mice. Journal of Alzheimer’s disease: JAD, (online) 28(1), pp.81–92. Available at: https://pubmed.ncbi.nlm.nih.gov/21955812/.

6. ScienceDaily. (n.d.). Rosemary Chicken Protects Your Brain From Free Radicals. (online) Available at: https://www.sciencedaily.com/releases/2007/10/071030102210.htm

7. Rezaie, T., McKercher, S.R., Kosaka, K., Seki, M., Wheeler, L., Viswanath, V., Chun, T., Joshi, R., Valencia, M., Sasaki, S., Tozawa, T., Satoh, T. and Lipton, S.A. (2012). Protective effect of carnosic acid, a pro-electrophilic compound, in models of oxidative stress and light-induced retinal degeneration. Investigative Ophthalmology & Visual Science, (online) 53(12), pp.7847–7854. Available at: https://pubmed.ncbi.nlm.nih.gov/23081978/

When thinking about health, we’re almost solely focussed on our bodies – reducing our weight, losing body fat or attempting to prevent disease. However, it’s high time we started placing specific focus on our grey matter because ultimately, the brain is the most accurate gauge of your health as you get older. 

As we start to age, a healthy, fully-functioning brain will have a significant impact on our overall quality of life; therefore, keeping your brain in tip-top shape is vital if you want to live a long, healthy and happy life for your three score years and ten – or longer, hopefully! 

How can you do this? Well, you can start by consuming several nutrients that have been shown to have a positive effect on brain health and cognitive function.

Omega-3 Fatty Acids

Did you know that around 60% of your grey matter is made up of fat cells? Well, you do now. But where do omega-3 fatty acids fit in?

The external structure of brain cells are made from omega-3 fatty acids, which is the area where nerve signals are passed, meaning that omega-3 fatty acids are essential for a fully-functioning central nervous system. 

Research indicates that consumption of omega-3 fatty acids can help to promote the body’s normal inflammatory response, which will help to protect against cognitive decline associated with ageing. Furthermore, studies also shown that consumption of a Mediterranean-style diet rich in omega-3 fatty acids and monounsaturated fats, helps to prevent age-related neurodegenerative conditions, such as cognitive decline. Researchers concluded that “Adherence to a Mediterranean diet may contribute to the prevention of a series of brain diseases; this may be of special value given the ageing of Western societies.”¹

How much omega-3 should you take?

When choosing an omega-3 supplement, examine the label carefully at focus on the amount of EPA and DHA in the product rather than the total amount of fish oil. Between 200-300mg of each per day is a typical recommended dose. Omega-3 from fish such as salmon, sardines and mackerel, should be preferred over supplemental omega-3, but if, for whatever reason, you can’t eat fish, supplements will suffice.

Betaine (Trimethylglycine)

Betaine, also referred to as trimethylglycine, promotes DNA methylation by assisting the body in its production of SAMe (S-Adenosyl methionine), which is a common cosubstrate involved in the synthesis of neurotransmitters and fortifying the brain’s defences (through antioxidant action). Furthermore, though SAMe, betaine boosts the synthesis of dopamine and serotonin, which may help to prevent or ease the symptoms of depression and neurodegenerative ailments. 

Studies have shown that betaine plays a major part in the maintenance of normal brain homocysteine levels. Why is this important? Because increased levels of the amino acid homocysteine within the brain has been linked to poor mental health or exacerbation of such conditions. Therefore, it is no surprise that consumption of betaine supplements is positively correlated with a healthy mood².

Which food sources are rich in betaine?

Shellfish, wheat and spinach. 

Polyphenols

Polyphenols are potent micronutrients that exhibit anti-inflammatory and antioxidant effects, which are recognised as being brain- and heart-heathy. Due to their anti-inflammatory and antioxidant abilities, polyphenolic compounds can have a positive effect on brain health. They may even decrease the risk of age-related neurological conditions and diseases.

If we dig a little deeper, we find that polyphenols are split into two primary subgroups: anthocyanin and flavonoids. The former, typically found in purple and blueberries, can decrease levels of oxidative stress, which, in turn, helps to reduce inflammation and, therefore, promotes brain health and cognitive function. The latter are by far and away the most studied subgroup of phytochemicals, which have been shown to not only halt but also reverse age-related cognitive decline through increasing neural connections and enhancing blood flow to and around the brain.

Which food sources contain polyphenols?

Many foods are rich in polyphenols, such as blueberries, acai berries, raspberries, strawberries, soy, peppers, coffee, black and green tea, grapes, wine and cocoa. 

B-Vitamins

Although all vitamins are essential for general health – including brain health – B vitamins play a crucial role where cognitive function and the health of our grey matter is concerned. Ensuring adequate levels of B-vitamins in your blood through both diet and supplementation can help to promote normal levels of homocysteine, an amino acid that when elevated can increase the risk of some chronic diseases and health conditions. 

Research indicates that supplementing with B-vitamins can decrease the speed of processed linked to cognitive decline³. Furthermore, studies have shown that long-term consumption of the b-vitamin folic acid enhanced memory and the processing of information, i.e. functions that are typically by age, in older adults⁴.

How much should you take?

Typical daily dosage will depend on a variety of factors, included gender, age, and genetic tolerance affect the recommend daily intake of the multitude of B-vitamins. This can make it tricky to know exactly how much you will need, but if you consume healthy amounts of B-vitamin-rich foods, you’ll find it very difficult to overdose on these potent, brain-protecting vitamins. Food sources of B-vitamins include megs, poultry, fish, dairy products and avocados.  

Water

Yes, that’s right, good old H20. What list of brain-boosting foods would be complete without water? – the one thing we cannot live without. The human body is around 60% water (although this may vary between sexes and differ as we age) – but where is this water stored? Let’s take a look:

– Heart and brain: 72%
– Lungs: 82%
– Skin: 65%
– Muscles and kidneys: 78%
– Bones: 30%

As you can see from above the list, the brain is almost three-quarters water, which highlights the importance of consuming sufficient H20 for cognitive and physical performance. Ensuring adequate consumption of water, i.e. being hydrated, will help to increase your productivity, decrease stress levels, regulate appetite and help you to stave off mental fatigue. 

How much water should you drink?

There are a plethora variables that are typically taken into consideration where water consumption recommendations are concerned, factors such as environment, activity level, age, health conditions etc.; however, it is often suggested that consuming half your body weight in ounces of water on a daily basis, e.g. if you weight 150 pounds, you should consume 75 fl.oz of water or other natural, non-calorific beverages. 

The Best Nutrients For Your Brain: A Conclusion

While this list clearly isn’t exhaustive, it does provide a starting point for nutrients and food choices if you’re concerned with the health and performance of your grey matter. While cognitive function and the health of your brain are governed by complex mechanisms and impacted by a vast array of environmental and lifestyle factors, ensuring that you consume foods and nutrients that have been proven to boost your brain health and function in both the short- and long-term, is one way to slow down or even prevent the inevitable age-related decline that will happen as you age. 

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Psaltopoulou T;Sergentanis TN;Panagiotakos DB;Sergentanis IN;Kosti R;Scarmeas N; Mediterranean Diet, Stroke, Cognitive Impairment, and Depression: A Meta-Analysis. Annals of neurology. Available at: https://pubmed.ncbi.nlm.nih.gov/23720230

2. J;, S.R.B.A.L., Cerebrospinal Fluid and Plasma Total Homocysteine and Related Metabolites in Children With Cystathionine Beta-Synthase Deficiency: The Effect of Treatment. Pediatric research. Available at: https://pubmed.ncbi.nlm.nih.gov/9357926/

3. Douaud G;Refsum H;de Jager CA;Jacoby R;Nichols TE;Smith SM;Smith AD; Preventing Alzheimer’s Disease-Related Gray Matter Atrophy by B-vitamin Treatment. Proceedings of the National Academy of Sciences of the United States of America. Available at: https://pubmed.ncbi.nlm.nih.gov/23690582/

4. Durga J;van Boxtel MP;Schouten EG;Kok FJ;Jolles J;Katan MB;Verhoef P; Effect of 3-year Folic Acid Supplementation on Cognitive Function in Older Adults in the FACIT Trial: A Randomised, Double Blind, Controlled Trial. Lancet (London, England). Available at: https://pubmed.ncbi.nlm.nih.gov/17240287/

If this rings a bell, you, like many millions of others around the world, could be suffering from mental fatigue, or as it is more commonly known, ’brain fog’. Research indicates that 15% of adults between the ages of 18 and 39, and 25% of adults aged over 39 will experience some form of short-term memory loss; therefore, if you do find yourself suffering from brain fog, it’s important to know you’re not alone. 

In today’s piece, we’re going to delve deeper into brain fog, examine what it is, and, most importantly, identify the six major causes of this all-too-common short-term memory-related condition. 

Brain Fog: What Is It?

Contrary to popular belief, brain fog isn’t a diagnosis; instead, it is merely a generic term that describes a specific set of symptoms, examples of which are typically related to problems with short-term memory, lack of concentration or ability to concentrate, or being unable to 100% focus on the task in hand. 

While there is no doubt that we all have days like this from time-to-time, if you find yourself experiencing brain fog on a frequent basis, then it may indicate some form of underlying health condition or nutritional deficiency. Mental fatigue can interfere with everyday life, make decision-making more difficult and generally effect you home and work lives, respectively. However, once you identify the reason for your brain fog, you can take action to reduce the impact it has on you and your life.

Brain Fog: Causes And What You Can Do To Combat It

Here are six theories:

Oxidative Stress

Oxidative stress is a blanket term that is typically used to describe the state caused by two occurrences: excessive reactive oxidative species (ROS) or a reduction of the antioxidative defence system. Either or both of these can lead to cellular mayhem, cell death, tissue damage (temporary or permanent), and, chronic (often metabolic) disease. 

Reactive oxidative species (ROS) are typically caused by anything that induces stress, i.e. a diet that lacks nutrients, cigarette smoking, alcohol consumption, lack of physical exercise, a sedentary lifestyle, mental stress, inadequate sleep or prolonged disturbed sleeping pattern etc. Research has shown that oxidative stress has a negatively impact on the cortex of the brain, in addition to the striatum and hippocampus, areas that control and are responsible for your memory network¹.

How can you combat oxidative stress? 

To fight back against the production and actions of free radicals, try supplementing with vitamins A, C and E, along with omega-3 fatty acids. For further antioxidant support, consider Coenzyme Q10 and glutathione based supplements.

Hormone Imbalance

Mental fog or ‘baby brain’ is common during pregnancy, particularly during the first three to four months. The hormonal changes that are induced by pregnancy can cause forgetfulness in an expectant mother. Although the brain is still on high-alert all the way through pregnancy, short-tier alterations in memory are attributed to the increased levels of hormones such as estrogen and progesterone.

However, it is not just during pregnancy that hormone changes and imbalances can cause brain fog – they can occur at any stage of life in both men and women. The latter typically suffer brain fog during the menopause due to decreases in the hormone estrogen, which causes short-term memory loss and other typical symptoms of mental fog. Men can also experience this when going through the andropause (the male equivalent of the menopause). 

Furthermore, thyroid hormones are also directly connected with the brain and play a role in executive function, metabolism and energy regulation, and both hyper- and hypothyroidism can explain memory problems.²

How can you combat hormone imbalances?

The only way to know whether or not you have a hormone imbalance is to check your hormone levels, which, for most accurate results, are best done via a blood test. A full fertility panel is advisable (for both men and women), as this will cover a wide range of hormones and will give a clear overall picture of your fertility/reproductive hormone. Additionally, a thyroid test is also a wise idea given the profound effect hyper- and hypothyroidism can have on short-term memory and the like. Once you have a full hormone profile, you can ascertain any existing issues and proceed to discuss them with your doctor or a healthcare professional to see what recourse is available (if necessary). 

Diet-induced Inflammation

Inflammation places a considerable amount of stress on your body and rapidly depletes stores of a plethora of vitamins, including vitamins A, B, C, and magnesium. Furthermore, certain foods can increase the amount of (pro-inflammatory) cytokines in both the brain and the bloodstream, which can result in low-grade inflammation, which, in turn, might manifest itself as mental fatigue aka brain fog. In some instances, being overweight may also increase levels of inflammation.

How can you combat diet-induced inflammation?

Firstly, you must identify which foods may be the culprits and causing you inflammation. Although it is impossible to say what these will be, in the vast majority of cases, processed meats, dairy products, refined sugars, alcohol, and vegetable oils are to blame. This should be followed by genetic analysis, with allergy blood tests to follow. If at this point you’re still finding it difficult to pinpoint the exact causes(s), an elimination diet will help to ascertain if you are intolerant or allergic to certain common allergies, such as dairy, gluten and eggs.

Chronic infections

I know what you’re thinking; ‘Surely I’d have more urgent and serious things to worry about if I had a chronic infection!’. Well, that might be the case, but in some instances, the only symptom of chronic infection is brain fog. One of the most commonly-experienced, long-lasting infections is an overabundance of Candida yeast – a yeast that occurs naturally within the human body. 

Candida is a type of fungus that resides in your mouth and gut. An overgrowth of this fungus can occur for a myriad of reasons, including a high-sugar diet, stress and antibiotic use that can result in an imbalance between the ‘good’ and ‘bad’ bacteria that resides in the gut³. Because your gut and brain are in direct communication, any disturbances to this can have an adverse effect on your memory, which may result in mental fatigue.

How can you combat chronic infections?

As with all health-related issues, it is always best to seek professional medical advice as your first port of call, as this will allow you to find out what problems exists and how they can be treated. Consuming probiotic supplements with any antibiotic or antifungal medications will help to maintain the balance of bacteria in your gut. Eating antifungal foods such as garlic and cayenne may help also.

Pharmaceutical Drugs

Some prescription medications may have an adverse effect on the brain, which can result in brain fog. Here are a handful of examples:

– Benzodiazepines – drugs that are typically prescribed for anxiety and depression – interact with specific areas of the brain that convert short-term memories into long-term ones.

– Cholesterol controlling statins decrease levels of cholesterol in every part of the body, including the brain, where cholesterol is required to maintain and preserve connections between nerve cells.

– Opioid-based painkillers alter the chemical signals associated with cognitive function. 

– Beta-blockers that are commonly used to treat hypertension, also inhibit chemical messages, such as neurotransmitters, within the brain.

Prescription medications to assist sleep can sometimes induce amnesia and potentially trigger dangerous behaviour, with no recollection of said behaviour upon waking. 

How can you combat the effects of prescription drugs?

Always discuss the side effects of any prescription medications with your doctor or healthcare professional prior to beginning a course. Before opting for pharmaceutical drugs, try natural or herbal supplements first to see if they have any noticeable, positive effects on your symptoms. 

Sleep Apnea

According to the latest statistics, almost 10% of women and 25% of men suffer from sleep apnea. Although this breathing disorder can affect anyone, it is most typical in men over the age of 40 – particular those who are overweight or obsessive.

Sleep apnea, if you weren’t aware, is a commonly-occurring breathing condition that relaxes the upper throat muscle when sleeping, which, in turn, restricts air to the brain. Lack of oxygen to the brain during sleep can induce brain arousal throughout all stages of sleep, which results in the body not getting the high-oxygenated – and, therefore, high-quality sleep – it requires. 

When suffering from sleep apnea, you will often wake up with mental fog that will have negative implications on both your metabolism and energy during your waking hours.

How to combat sleep apnea?

If you think you’re suffering from sleep apnea, speak to your doctor or a healthcare professional to discuss the possibility of having an in-home or laboratory sleep test. The key to tackling sleep apnea is losing weight, which can be easily done through a calorie-controlled diet and frequent exercise. Consider modifying your current diet plan, portion sizes and meal/eating timing, and add in five 30 minutes bouts of moderate-intensity exercise each week. 

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Ferbinteanu, J., 2016. Contributions of Hippocampus and Striatum to Memory-Guided Behaviour Depend on Past Experience. The Journal of neuroscience : the official journal of the Society for Neuroscience. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015782/

2. Samuels, M.H., 2014. Psychiatric and cognitive manifestations of hypothyroidism. Current opinion in endocrinology, diabetes, and obesity. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264616/

3. Severance EG;Gressitt KL;Stallings CR;Katsafanas E;Schweinfurth LA;Savage CL;Adamos MB;Sweeney KM;Origoni AE;Khushalani S;Leweke FM;Dickerson FB;Yolken RH; Candida Albicans Exposures, Sex Specificity and Cognitive Deficits in Schizophrenia and Bipolar Disorder. NPJ schizophrenia. Available at: https://pubmed.ncbi.nlm.nih.gov/27336058/

Neurotransmitters, such as dopamine and serotonin, exist to facilitate connections, and ultimately communication, between nerve cells. It’s often theorised – through the aptly named ‘chemical imbalance hypothesis’ – that mental health conditions, such as anxiety and depression, are induced by a chemical imbalance within the brain. 

While this may seem logical and straightforward, there is actually quite a degree of controversy that surrounds this theory. In actual fact, many of those within the medical community have largely discredited this theory, arguing that the aforementioned ‘chemical imbalance hypothesis’ is little more than a figure of speech, i.e. it doesn’t capture the true magnitude and complexity of these diseases and conditions. 

In short, mental health conditions aren’t merely caused by chemical imbalances with the brain; there is a lot more to them than just that.

Symptoms of Chemical Imbalances in the Brain

It was many decades ago in the late 1950s that scientific researchers proposed the theory that mental health problems are induced by chemical imbalances in the brain, with research at the time being primarily focused on the role that brain chemicals play with regard to anxiety and depression.

It was hypothesised that sub-normal levels of neurotransmitters could lead to a wide array of symptoms, including but not limited to:

– Irritability.
– Restlessness.
– Eating too much or not eating enough.
– Social distancing.
– Feelings of being unworthy, sadness, or complete emptiness. 
– Mood swings.
– Feelings of impending doom.
– Lack of concentration.
– Alcohol or drug abuse.
– Thoughts of self-harm or hurting others.
– Being devoid of energy or motivation.
– Insomnia or sleeping excessively.

What Causes Chemical Imbalances in the Brain?

Even now, in 2020, it’s still not clear exactly why mental health conditions and disorders occur. However, there is a shift towards the idea that many factors – aside from genetics – play a role in them, including a range of social and environmental factors, e.g. trauma and stress.

At this point in time, the chemical imbalance hypothesis is still unproven, yet is still used as an explanation for mental health conditions. It theorises that all mental health-related ailments are induced by an imbalance of chemical messengers, i.e. neurotransmitters, between the nerve cells that reside in the brain. An example of this is depression, which is often said to be caused by having a dearth of serotonin in the brain; however, this doesn’t explain how and why the levels of neurotransmitters becomes unbalanced to begin with. 

According to research by the Harvard Medical School¹, there are millions upon millions of chemical-based reactions happening in the brain at any one time – reactions which are responsible for controlling how a person feels, what their mood and frame of mind is etc.; therefore, it is impossible to ascertain whether a person truly did have a chemical imbalance in their brain at any point in time. 

Evidence typically used to support the chemical imbalance hypothesis is based on the effectiveness of anti-depressant medications, which work by increasing the level of the neurotransmitters, such as serotonin and dopamine, in the brain. However, even though a person’s state of mind and mood can be improved through the ingestion of pharmaceutical preparations that enhance levels of brain chemicals, it doesn’t automatically means that a chemical deficiency caused the symptoms they were experiencing in the first place. It is possible that having low levels of neurotransmitters such as serotonin are merely a symptom of depression, rather than a cause.

Furthermore, many of those suffering from mental health conditions such as depression, don’t experience a cessation of their symptoms after being treated with the aforementioned types of medication. In fact, according to one study, only 50% of people experience positive results when taking currently-available anti-depressant medications².

Can Chemical Imbalances in the brain be tested for?

At present, there are no 100% reliable tests to ascertain whether or not a person has a chemical imbalance in their brain. Although there appear to be an array of tests available, such as those using blood, saliva, or urine to ascertain results, these have been shown to not be very accurate at all³.

Moreover, not all neurotransmitters are created in the brain; therefore, the tests currently available will not be able to differentiate between neurotransmitter levels in the body and neurotransmitter levels in the brain. Additionally, the levels of neurotransmitters in both the body and the brain are changing all the time, which makes this type of test unreliable at best.

How are mental health conditions and disorders diagnosed?

As established above, mental health conditions aren’t diagnosed through chemical tests, and therefore and treatment plans for said disorders will not be guided by this either. Although doctors may use blood tests to rule out other health conditions that may induce the symptoms experiencing, they will not use these to diagnose mental health-related ailments.

If there are no underlying health conditions found, patients are typically referred to a mental health specialist, such as a psychologist or a psychiatrist, who will then proceed to conduct a psychological examination. This can vary from professional to professional, but it typically involves an array of questions related to your feelings, thoughts, daily habits and activities, diet, and sleep.

Which medications are used to treated chemical imbalances in the brain?

The majority of pharmaceutical drugs used to treat chemical imbalances in the brain alter levels of one (or more) of the major neurotransmitters in the brain, such as serotonin, norepinephrine, noradrenaline, and dopamine. The most common forms of medications are:

SSRI’s (selective serotonin reuptake inhibitors): These work by inhibiting the reabsorption of serotonin. Example: Prozac (fluoxetine).

SNRIs (serotonin-norepinephrine reuptake inhibitors): These work by inhibiting the reabsorption of both serotonin and norepinephrine. Example: Cymbalta (duloxetine).

MAOIs (monoamine oxidase inhibitors): These work by blocking the breakdown of dopamine, serotonin, and norepinephrine. Example: Mardil (phenelzine).

Chemical Imbalances in the Brain: A Conclusion

After examining the evidence, it’s clear that mental health conditions aren’t as straightforward as having an imbalance of chemicals in the brain; in fact, there’s a scarcity of evidence to prove that a chemical imbalance in the brain is the cause of any form of mental health disorder.

If you are experiencing any of the common symptoms associated with mental health conditions, it is vital to speak to your doctor or a healthcare professional straight away. Never hesitate to get help. 

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Harvard Health Publishing (2017). What causes depression? – Harvard Health. (online) Harvard Health. Available at: https://www.health.harvard.edu/mind-and-mood/what-causes-depression.

2. Gartlehner, G., Hansen, R.A., Thieda, P., DeVeaugh-Geiss, A.M., Gaynes, B.N., Krebs, E.E., Lux, L.J., Morgan, L.C., Shumate, J.A., Monroe, L.G. and Lohr, K.N. (2007). Discussion.(online) www.ncbi.nlm.nih.gov. Agency for Healthcare Research and Quality (US). Available at: https://www.ncbi.nlm.nih.gov/books/NBK43024/

3. Hinz, M., Stein, A. and Uncini, T. (2011). Urinary neurotransmitter testing: considerations of spot baseline norepinephrine and epinephrine. Open Access Journal of Urology, (online) 3, pp.19–24. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818932/

But is this really the case?

In today’s piece, we’ll examine the scientific evidence and discuss what, if any, effect(s) omega-3 fatty acids have on brain health, cognitive function and neurodegenerative diseases.

Omega-3 Fatty Acids: What are they?

Before we delve into the science behind omega-3 fatty acids, it is essential to look at what they are and what role they play within the body.

As mentioned above, fish oil, a polyunsaturated fat, contains two primary forms of omega-3 fatty acids: EPA (eicosapentaenoic acids) and DHA (docosahexaenoic acid), which exist in cell membranes and exhibit powerful anti-inflammatory action. In short, they are recognised as having crucial roles in both human development and cardiovascular health¹. 

Aside from fatty fish, common food sources found in the human diet are lacking in both EPA and DHA; therefore, the vast majority of people do not consume sufficient amounts of EPA and DHA². It is possible for the body to manufacture EPA and DHA from a fellow omega-3 acid, ALA (alpha-linolenic acid), which is found in a plethora of food sources, including, but not limited to flaxseeds, chia seeds, walnuts and soybeans. 

However, the human body is not particularly efficient at converting ALA to both EPA and DHA, with only around 10% of the former converted to either of the latter³. Therefore, the consumption of fish oil supplements rich in omega-3 fatty acids is a quick and convenient way for those who don’t or can’t eat fish to get these vital omega-3 acids in their diet.

Omega-3 Fatty Acids & The Brain

There are no two ways about it; omega-3 fatty acids such as EPA and DHA are vital for brain development and function throughout the entirety of life. Research has shown that both of these fatty acids play a crucial role in brain development in babies, with studies discovering an association between a pregnant mother’s intake of fish or fish oil and higher levels of brain function and intelligence test performance in their children.⁴

Furthermore, they are also essential for normal cognitive function at all stages of life given that they are densely populated in the cell membranes of brain cells, where they preserve cell health and promote communication between brain cells⁵.

Studies in both animals and humans have shown the importance of omega-3 fatty acids and cognitive function. Research indicates that animals fed a diet devoid of omega-3 have decreased levels of DHA within the brain, which, in turn, adversely affects both memory and learning, with similar findings in humans. A study published in the Neurology Journal in 2012 concluded that “Lower…DHA levels are associated with smaller brain volumes and a “vascular” pattern of cognitive impairment even in persons free of clinical dementia.”⁶.

Therefore, it is imperative that sufficient levels f omega-3 fatty acids are consumed if one wishes to stave off a reduction in brain DHA levels, which, as shown above, may induce negative effects on the brain and cognitive impairment. 

Omega-3 Fatty Acids & Memory

As we’ve already established above, fatty acids commonly found in fish oil play a vital role in both brain function and development; however, there have been claims made in relation to omega-3’s ability to enhance cognitive function in those who suffer from memory problems, such as those with neurodegenerative diseases such as Alzheimer’s disease.

Alzheimer’s disease is the most common form of dementia and has a profound effect on both brain function and the quality of life of millions of adults across the glove; therefore, finding a supplement that could help to enhance brain function and potentially even reverse the effects of neurodegenerative conditions such as Alzheimer’s disease would be a monumental breakthrough in science.

Is omega-3 the answer to this problem? Is it a ground-breaking supplement that will changes the lives of millions of elderly people worldwide?

Evidence suggests not. 

A wide-ranging review of research found no convincing evidence that omega-3 fatty acid supplementation, such as fish oil capsules, enhance brain health and cognitive function in those with Alzheimer’s disease⁷.

However, numerous studies have found that consumption of fish oil supplements may enhance and improve cognitive function in those with milder (brain-related) conditions, such as age-induced cognitive decline or MCI (milder cognitive impairment)⁸. While these types of conditions aren’t as debilitating as Alzheimer’s diseases, they still induce memory loss and can impair brain function.

Studies into the effect of DHA and omega-3 fish oils on more mild forms of brain condition have shown positive results. A study published in 2008 investigated the effects of 1800mg of omega-3 fish oils (in supplement form) per day for a total of 24 weeks, finding that omega-3 improved cognitive function in those with MCI (mild cognitive impairment) but not in this with Alzheimer’s disease⁹.

Furthermore, a study published in 2010 examined the effects of 900mg of DHA on almost 500 adults for a period of 24 weeks, with researchers discovering a positive correlation between DHA consumption and improved cognitive function, concluding “Twenty-four-week supplementation with 900mg/d DHA improved learning in ARCD (age-related cognitive decline) and is a beneficial supplement that supports cognitive health with ageing.”¹⁰.

The takeaway point? From the research presented above, omega-3 supplementation may be beneficial in the primary stages of cognitive decline, but may not benefit at all further down the line if neurodegeneration occurs. 

Omega-3 Fatty Acids & Depression

Mental health is one of the biggest pandemics that the global population face on a daily basis, and, unfortunately, it will continue to exist indefinitely unless a cure is found. Many natural and non-pharmaceutical compounds, supplements and like have been touted as effective treatments for mental health problems, but is there any evidence that proves this claim?

Well, given that fish oil supplements are generally considered as one of the most effective health supplements currently available, researchers decided to review a wide array of clinical studies that examined the effect(s) of omega-3 supplementation on people with depression.

Their findings?

Omega-3 – particularly EPA – improved depressive symptoms in those suffering from depression, with the effects being comparable to those of pharmaceutical antidepressant drugs. However, what was even more astounding was the fact that the most significant improvements occurred in those who were already taking antidepressant medication(s). Researchers concluded “…the present meta-analysis observed a beneficial overall effect of omega-3 PUFA (omega-3 polyunsaturated fatty acid0 supplementation in patients with MDD (major depressive disorder)…which seemed larger in studies that supplemented with higher doses of EPA and included patients taking antidepressants.”¹¹.

However, the exact mechanism behind omega-3’s impressive effects on those with depression still remains a mystery. Some researchers have suggested that omega-3’s interaction (and the subsequent effect on) serotonin receptors are behind the positive results of omega-3 fatty acids on symptoms of depression. On the other hand, it has also been suggested that it is the anti-inflammatory effects of omega-3 that is responsible for the effects it induces. 

Omega-3 & Normal, Healthy Brains

The bulk of this article has predominantly focused on the effects of omega-3 fatty acids on those with mild cognitive decline, age-related cognitive decline and dementia (Alzheimer’s disease for example), but what about the impact omega-3 supplementation has on those with normal, healthy brains? 

There have been numerous observational studies that have discovered that eating greater quantities of omega-3 fatty acids from fish is positively correlated with increases in brain function. However, these studies focussed on the consumption of actual fatty fish, rather than omega-3 in supplement form. Moreover, correlational-type studies like these aren’t able to prove cause and effect¹².

If we delve deeper and review the highest-quality studies that examine the effects of omega-3 supplementation on brain function, it is apparent that omega-3 from fish oil supplements does not appear to enhance cognitive function in those who don’t suffer from any form of memory problem. A study published in 2012 looked into the effects of 1000mg of fish oil (per day) for 12 weeks on young adults aged between 19-35. It concluded that fish oil supplementation did not improve brain function – although it “may reduce mental fatigue at times of high cognitive demand.”¹³. Further studies have backed up these findings¹⁴.

Omega-3 Fatty Acids: Should you take them from brain function and health?

If we take all of the current evidence into omega-3’s effects on brain health and cognitive function into account, it is apparent that those with mild cognitive decline (or similar) or who have been diagnosed with depression may experience a positive effect from fish oil supplementation. 

At present, there are no official guidelines as to how much fish oil (in supplement form) you need to take to see benefits in cognition and mental health, as the amounts used in all of the studies mentioned in this article varied from study to study.

The US FDA suggests an upper limit of 3,000mg per day, whereas the EFSA (European Food Safety Authority) recommends a limit of 5,000mg per day.¹⁵ As with most supplements, starting with lower doses to assess tolerance is advised. Those with symptoms of depression should opt for supplements with higher quantities of EPA. Always read the label, as the amount of EPA and DHA will vary from brand to brand. 

Omega 3 Fatty & Brain Function and Health: A Conclusion

To conclude, EPA and DHA are essential for normal cognitive function, brain development and health. However, unless you’re suffering from mild cognitive decline or depression, supplementing with fish oils rich in omega-3 fatty acids is unlikely to have any positive effects aside from maintaining the current, healthy functioning of the brain.  

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Swanson, D., Block, R. & Mousa, S.A., 2012. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition (Bethesda, Md.). Available at: https://www.ncbi.nlm.nih.gov/pubmed/22332096

2. Papanikolaou, Y. et al., 2014. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008. Nutrition journal. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24694001

3. Gerster, H., 1998. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition. Available at: https://www.ncbi.nlm.nih.gov/pubmed/9637947

4. Helland, I.B. et al., 2003. Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age. Pediatrics. Available at: https://www.ncbi.nlm.nih.gov/pubmed/12509593

5. Dyall, S.C., 2015. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers in aging neuroscience. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/

6. SM;, I., Dietary (n-3) Fatty Acids and Brain Development. The Journal of nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/17374644/

7. Burckhardt, M. et al., 2016. Omega-3 fatty acids for the treatment of dementia. The Cochrane database of systematic reviews. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27063583

8. Chiu, C.-C. et al., 2008. The effects of omega-3 fatty acids monotherapy in Alzheimer’s disease and mild cognitive impairment: a preliminary randomized double-blind placebo-controlled study. Progress in neuro-psychopharmacology & biological psychiatry. Available at: https://www.ncbi.nlm.nih.gov/pubmed/18573585

9. Chiu, C.-C. et al., 2008. The effects of omega-3 fatty acids monotherapy in Alzheimer’s disease and mild cognitive impairment: a preliminary randomized double-blind placebo-controlled study. Progress in neuro-psychopharmacology & biological psychiatry. Available at: https://www.ncbi.nlm.nih.gov/pubmed/18573585

10. Yurko-Mauro K;McCarthy D;Rom D;Nelson EB;Ryan AS;Blackwell A;Salem N;Stedman M; ; Beneficial Effects of Docosahexaenoic Acid on Cognition in Age-Related Cognitive Decline. Alzheimer’s & dementia : the journal of the Alzheimer’s Association. Available at: https://pubmed.ncbi.nlm.nih.gov/20434961/

11. Mocking, R.J.T. et al., 2016. Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Translational psychiatry. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4872453/

12. Kalmijn, S. et al., 2004. Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology. Available at: https://www.ncbi.nlm.nih.gov/pubmed/14745067

13. Jackson PA;Deary ME;Reay JL;Scholey AB;Kennedy DO; No Effect of 12 Weeks’ Supplementation With 1 G DHA-rich or EPA-rich Fish Oil on Cognitive Function or Mood in Healthy Young Adults Aged 18-35 Years. The British journal of nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/21864417/

14. Dangour AD;Allen E;Elbourne D;Fasey N;Fletcher AE;Hardy P;Holder GE;Knight R;Letley L;Richards M;Uauy R; Effect of 2-y n-3 Long-Chain Polyunsaturated Fatty Acid Supplementation on Cognitive Function in Older People: A Randomized, Double-Blind, Controlled Trial. The American journal of clinical nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/20410089/

15. ;, K.-E.P.M.H.W.S.A.L.J., Fish Consumption, Fish Oil, omega-3 Fatty Acids, and Cardiovascular Disease. Circulation. Available at: https://pubmed.ncbi.nlm.nih.gov/12438303/

But are these’ smart drugs’ actually capable of boosting your intelligence? Is there any scientific evidence to back up the claims of nootropic dietary supplements? And what type of nootropics are currently on the market? 

Well, in the proceeding information, we’ll answer all the above question and explore nootropics aka ‘smart drugs’ using scientific evidence as a basis for this discussion. 

Nootropics: A Brief Introduction

Often referred to as cognitive enhancers or memory-boosting substances, nootropics aka ‘smart drugs’ are a class of prescription or non-prescription compounds that can boost brain performance. 

The former (prescription) nootropics are typically medications that have stimulant-like effects and are used to counteract the symptoms of conditions such as Alzheimer’s diseases, ADHD (Attention Deficit Hyperactivity Disorder) and narcolepsy. 

The latter (non-prescription) are substances that may boost cognitive function, performance or focus, examples of which are creatine, caffeine and omega-3 fatty acids. These compounds do not treat the aforementioned conditions but may induce positive effects where memory, thinking and general brain performance is concerned. 

Prescription’ Smart Drugs’ 

As mentioned above, doctors prescribe nootropics to treat a plethora of medical conditions. Typically, the compound found in prescription nootropics is a form of stimulant, such as an amphetamine, which are used commonly used to treat neurodegenerative disease such as dementia and Alzheimer’s, in addition to other brain-related conditions such as narcolepsy and ADHD. 

Examples of the most commonly prescribed are:

Adderall – a form of amphetamine used to treat ADHD. 

Modafinil – a form of stimulant used to counteract narcolepsy-induced drowsiness.

Ritalin (methylphenidate) – another form of stimulant used to treat both ADHD and narcolepsy. 

As is the case with any prescription medication, there is a risk of side effects and, therefore, prescription nootropics should never be consumed without a prescription and should only be taken under the supervision of a healthcare professional. Potential side effects include:

– Addiction.

– Insomnia.

– Ocular and vision problems.

– Increased heart rate.

– Increased blood pressure.

Furthermore, research indicates that people using prescription nootropics to enhance cognitive function (without a prescription) have an increased risk of impulsive behaviours¹. The extent of the risk will depend on the compound(s) ingested and individual tolerance to said compounds, but it is imperative that those taking ‘smart drugs’ off prescription are aware of the dangers they face.

Natural/Over-the-Counter’ Smart Drugs’

Given the rise in popularity of prescription nootropics over the last five years, it is no surprise that a slew of over-the-counter and natural ‘smart drugs’ have entered the market and become easily accessible to everyone. Therefore, it is crucial to discuss the most commonly available and used nootropics to give you a clear indication of what they can and can’t do.

Natural or synthetic over-the-counter products do not require a prescription and are typically described as supplements that can help to enhance cognitive performance. Let’s take a look at eight readily available ‘smart drugs’ and delve into the science behind them.

Caffeine

By far and away, the most popular nootropic is caffeine, which is consumed by millions upon millions of people across the globe every day for its stimulant effects. Research has indicated that daily consumption of caffeine I safe for the majority of people provided that is ingested in low to moderate quantities².

However, consuming high levels of caffeine may pose certain risks and will increase the risk of caffeine-related side effects, such as increased heart rate and insomnia. According to the FDA, 400mg of caffeine is the recommended upper limit for caffeine consumption, which is around five cups of coffee. Supplements that contain caffeine either as the sole ingredient or as a blend of ingredients, often include excessive amounts of this potent stimulant, and, therefore, caution is advised when consuming any supplement that contains caffeine. 

Furthermore, pregnant women should decrease their consumption of caffeine or avoid it entirely. Research has shown that consumption of four or more servings of caffeine per day is associated with a higher risk of miscarriage³.

L-theanine 

A nootropic that isn’t well-known, but one that many of us will consume on a daily basis without realising. L-theanine is a non-essential amino acid that is most commonly found in both green and black teas, as well as a myriad of health supplements. 

Research has indicated that L-theanine may boost alpha waves in the brain, which induce a relaxed and calm, yet alert state of mind⁴. In addition, further studies have found that combining l-theanine with caffeine can help to enhance levels of alertness and cognitive performance⁵. However, if consuming l-theanine alongside caffeine, always ensure that caffeine dosing guidelines are followed (as per the above section on caffeine). At this time, there are no official guidelines for l-theanine dosing; however, most experts recommend between 75m-450mg per day.

Omega-3

If there’s one supplement that is synonymous with health, it’s omega-3. Long have we know about the myriad of overall health benefits that omega-3 fatty acids offer, but do they have any impact on brain health, performance and mental state? 

A review published in 2015 found that omega-3 fatty acids can help to protect the brain against ageing⁶, with additional research suggesting omega-3 fatty acids are also vital for building membranes around cells (which helps to protect, repair and renew brain cells) and overall brain function⁷. 

On the flip-side, however, a large analyst of studies into the effects of omega-3 fatty acids on cognitive function found that “Direct evidence is lacking on the effect of omega-3 PUFAs on incident dementia… Available trials showed no benefit of omega-3 PUFA supplementation on cognitive function in healthy older people.”. However, researchers did state that further long-term studies were needed to identify a greater chance in cognitive function⁸.

Ginkgo Biloba

A tree native to several countries in Asia, including Korea, China and Japan, Gingko Biloba is a herbal supplement that has been for centuries across many parts of Asia and more recently the Western world. 

Research into the effects of Gingko Biloba is limited, but a handful of studies do exist.

Their findings? 

A study published in 2016 concluded that “Ginkgo Biloba’s potentially beneficial for the improvement of cognitive function, activities of daily living, and global clinical assessment in patients with mild cognitive impairment or Alzheimer’s disease. However…more research is warranted to the effectiveness and safety of Ginkgo Biloba in treating mild cognitive impairment and Alzheimer’s disease.”⁹.

A review of studies published in the Journal of Ethnopharmacology in 2017 concluded that “GbE [Ginkgo Biloba extract] has potentially beneficial effects for people with dementia when it administered at doses greater than 200mg/day for at least five months.”¹⁰. However, the authors of the review did state that further research is required to certain the long-term safety and efficacy of Ginkgo Biloba.

Panax Ginseng

Akin to Ginkgo Biloba, panel ginseng – or ginseng for short (although it should not be confused with other types of ginseng) – is a herbal supplement of Asian-origin that has been used in China and across Siberia for many centuries for its purported medicinal effects. 

Research published in 2018 in the Journal of Ginseng Research discovered that consumption of Panax ginseng may help to reduce the risk of neurodegenerative conditions such as Parkinson’s diseases and Huntingdon’s disease, and may also enhance record after a stroke¹¹. 

Creatine

If you’re at all au fait with the world of bodybuilding, weightlifting or athletic performance enhancement, you’ll be aware of creatine and how effective it is at boosting muscle strength and promoting the accrual of lean muscle mass. However, this potent performance-enhancing amino acid may also have a positive effect on cognitive function. 

A review of creatine studies published in 2018 in the Experimental Gerontology journal concluded that “Oral creatine administration may improve short-term memory and intelligence/reasoning of healthy individuals, but its effect on other cognitive domains remains unclear.”¹². 

If you are considering taking creatine as a nootropic, the International Society of Sports Nutrition has deemed that creatine supplementation of 25 grams per day for five years is safe in healthy people¹³. However, a further review has noted that there is limited research into the effects of creatine supplementation on adolescents¹⁴. 

Smart Drugs: Are Nootropics Effective at Boosting Cognitive Function?

From the above evidence, it is clear that there is a small amount of research that suggests over-the-counter nootropics may have a positive effect on cognition and brain health. However, it is also evident that prescription’ smart drugs’ shouldn’t be unless prescribed by a doctor, and that any form of nootropic should not be solely relied upon for cognitive health and function. Instead, a healthy lifestyle that includes a nutrient-rich diet, frequent exercise, as little stress as possible and a consistent sleeping pattern, is the best way to stave of neurological decline. 

Always consult a healthcare professional prior to beginning supplementation with an over-the-counter nootropic.  

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Grant, J.E. et al., 2018. Nonmedical Use of Stimulants Is Associated With Riskier Sexual Practices and Other Forms of Impulsivity. Journal of addiction medicine. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215704/

2. Grosso, G., Coffee, Caffeine, and Health Outcomes: An Umbrella Review. Annual Reviews. Available at: https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064941

3. Gaskins AJ;Rich-Edwards JW;Williams PL;Toth TL;Missmer SA;Chavarro JE; Pre-pregnancy Caffeine and Caffeinated Beverage Intake and Risk of Spontaneous Abortion. European journal of nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/27573467/

4. Williams et al., 2016. l-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. MDPI. Available at: https://www.mdpi.com/2306-5710/2/2/13/htm

5. Anon, The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Taylor & Francis. Available at: https://www.tandfonline.com/doi/abs/10.1179/147683010X12611460764840 

6. l’Olfaction, aU.de N.de, Omega-3 polyunsaturated fatty acids and brain aging : Current Opinion in Clinical Nutrition & Metabolic Care. LWW. Available at: https://pubmed.ncbi.nlm.nih.gov/25501348/

7. Anon, Dietary polyunsaturated fatty acids, brain function and mental health. Taylor & Francis. Available at: https://www.tandfonline.com/doi/full/10.1080/16512235.2017.1281916

8. WS;, S.E.D.A.D.L., Omega 3 Fatty Acid for the Prevention of Cognitive Decline and Dementia. The Cochrane database of systematic reviews. Available at: https://pubmed.ncbi.nlm.nih.gov/22696350/

9. Yang et al., 1970. Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer’s Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Latest TOC RSS. Available at: https://europepmc.org/article/med/26268332

10. Yuan, Q. et al., 2016. Effects of Ginkgo biloba on dementia: An overview of systematic reviews. Journal of Ethnopharmacology. Available at: https://pubmed.ncbi.nlm.nih.gov/27940086/

11. Kim, K.H. et al., 2017. Beneficial effects of Panax ginseng for the treatment and prevention of neurodegenerative diseases: past findings and future directions. Journal of Ginseng Research. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6035378/

12. Avgerinos, K.I. et al., 2018. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/

13. Kreider RB;Kalman DS;Antonio J;Ziegenfuss TN;Wildman R;Collins R;Candow DG;Kleiner SM;Almada AL;Lopez HL; International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine. Journal of the International Society of Sports Nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/28615996/ 

14. R., A. et al., 2018. Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review. Frontiers. Available at: https://www.frontiersin.org/articles/10.3389/fnut.2018.00115/full

However, exercising our brain or ‘brain training’ as it is commonly called, is something that very few of us actually do. Although the number of these so-called ‘brain training’ games and apps has increased, and the phenomenon of exercising our brains has risen to prominence over the last several years, the vast majority of us still take our brains for granted. Although, I guess if you’re reading this article (thank you for stopping by, by the way!), you’ve realised that you don’t want to take your grey matter of granted and want to keep it in tip-top shape for as long as possible. Right?

Well, if you are interested in finding out how you can work out your brain to improve your short- and long-term cognitive function, you’re in luck. In today’s piece, we’re going to examine the world of ‘brain training’ and discuss 11 science-backed brain exercises you can do to boost brain health and function.

Jigsaw Puzzles

Ok, I know what you’re thinking: “Jigsaw puzzles? Do they still exist? Aren’t they for old people?”. First of all, respect your elders (!), and secondly, yes, they do still exist – and they’re really good for brain health and function. 

A study published in Frontiers in Aging Neuroscience in 2018 examined how jigsaw puzzles how affect cognitive function in adults and concluded that “…jigsaw puzzling recruits multiple visuospatial cognitive abilities and is a…protective factor for visuospatial ageing.”¹. In layman’s terms, when piecing together a jigsaw puzzle, you have to find specific pieces and identify where they fit into the larger picture – and doing this type of task can have positive effects on your brain.

Card Games

Like jigsaws, card games are often viewed as something belonging in yesteryear. However, just like jigsaws, they can have a positive impact on brain function. 

A study published in the Brain Imaging and Behaviour journal in 2015 looked into how playing card games affected cognitive function in adults who had an increased risk of Alzheimer’s Disease (AD). Researchers concluded that “…this study found that participation in cognitive activities involving games and puzzles is related to better cognitive abilities and larger volumes in AD-vulnerable brain structures in a cohort of at-risk, middle-aged adults.”². In short, the mental stimulation a game of cards provides can induce increased volume in several areas of the brain, in addition to enhancing memory and thinking abilities. 

Classic card games such as solitaire, bridge, poker and rummy are perfect for choices.

Expand Your Vocabulary

Having an expansive vocabulary might make you sound smart, but does it actually enhance brain function? According to a study published in 2016, it can. Researchers discovered that a greater number of areas of the brain are involved in vocabulary-based tasks; specifically regions that are essential for auditory and visual processing³.

Dancing

Yes, you read that right – it does say ‘dancing’. But how can dancing affect brain function and health? Well, according to the Centers for Diseases Control and Prevention, the process of learning new dance moves may enhance the processing speed of your brain, in addition to boosting memory⁴. So next time someone grabs your hand and tries to pull you on the dance floor, give it a go – your brain will thank you!

Use All Five Senses

On the face of it, this may seem like an unlikely way to improve brain function, given that we all use all five senses on a daily basis. However, combining all five senses at once is a scientifically-proven way to give your grey matter a little boost. According to a study published in 2015, tasks that simultaneously use all five senses may help to strengthen multiple areas of your brain⁵. If you’re short of ideas or aren’t really sure which activities involve all five senses, here’s a brief list:

– Baking.

– Visiting a new restaurant.

– Visiting a local food market. 

New Skills

Learning new skills is not only fun; it’s rewarding too. Whenever I learn something new, I experience a great sense of achievement and mild-euphoria, which is not uncommon when gaining new knowledge and accomplishments (I’m sure you’re the same, too!). But learning new skills goes beyond feeling good – it can also help to fortify connections within your brain. 

A 2014 study examined the effects of learning a new skill on memory function in older adults and concluded that, “the research [conducted in the study] provides clear evidence that memory function is improved by engagement in demanding everyday tasks.”⁶ So, if there’s something new you want to try, give it a go – your brain will thank you in years to come!

Listening to Music

If there’s one thing guaranteed to make you feel good, it’s listening to your favourite songs. However, did you know that putting on your favourite tunes is also a way to enhance creative brainpower?

According to a study published in 2017 that tested whether listening to specific types of music had a greater effect on ignition than silence, “Creativity was higher for participants who listened to ‘happy music’ (i.e., classical muscle high on arousal and positive mood) while performing the…creativity task, than for participants who performed the task in silence.”⁷. In layman’s terms, listening to happy music can improve creativity and brainpower. 

Meditation

If there’s one activity (or lack of activity!) that is associated with a clear and stress-free of mind, it’s meditation. Performing this age-old relaxation technique can have profound effects on breathing, calmness, stress and anxiety. But were you aware that mediation may also help to enhance your memory and improve the ability of your brain to process information?

Well, research published by the National Centre for Complementary and Integrative Health suggests meditation can have a subtle effect on cognition and memory⁸ – two facets of brain function that are crucial to every you do on a daily basis. So, if you find yourself with ten minutes to spare, why not sit down, relax and meditate – it could improve your cognitive function and memory.

Languages

The ability to speak more than one language has been shown on many occasions to have a plethora of cognitive benefits. A review of studies published in 2012 concluded that “The cognitive and neurological benefits of bilingualism extend from early childhood to old age as the brain more efficiently processes information and staves off cognitive decline.”⁹. In short, bilingualism can improve memory and visual-spatial skills, in addition to boosting creativity. Furthermore, being able to understand speak two or more languages may help you to switch between two different tasks more efficiently and easily, and may even delay age-ranted cognitive decline. 

Different Routes

Repeating the same tasks in exactly the same way over and over again can cause stagnation – not only in your mind but within the inner workings of your brain. Therefore, changing things up and trying new ways is the order of the day. 

Research has shown that taking different routes or using various forms of transport to get to work each day can have a positive impact on brain function and potentially brain health in years to come¹⁰. What’s more, it’s really simple to implement, so what are you waiting for…?

Tai Chi

Tai Chi – “an internal Chinese martial art practised for both its defence training, health benefits and meditation”¹¹ – has a multitude of benefits, largely revolving around your mind and mental health. It has been used for centuries to improve sleep quality, decrease stress, and enhance memory.

In fact, a study published in 2013 concluded that “…our findings may suggest the difference in cortical thickness for TCC [Tai Chi Chuan] practitioners might be associated with TCC practise.”¹². In layman’s terms, they discovered that practising Tai chai over the long term could increase brain volume by inducing structural changes within the brain.

11 Ways to ‘Train Your Brain’: A Conclusion 

The examples of activities that can boost cognition, brain health and decrease the risk of age-related neurological decline mentioned in this article exemplify just how simple it can be to enhance the vitality of your grey matter. 

While performing such tasks and activities alone may have a positive effect on your brain, it is imperative that any ‘brain training’ you partake it is accompanied by a nutrition plan rich in vitamins, minerals and micronutrients (particular those shown to promote brain health – as can be read about here), in addition to an exercise regime that keeps you active several times per week. This triumvirate of lifestyle choices will help you to optimise your cognitive function in both short and long terms, as well as staving off age-related cognitive decline as you age. 

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Fissler, P. et al., 2018. Jigsaw Puzzling Taps Multiple Cognitive Abilities and Is a Potential Protective Factor for Cognitive Aging. Frontiers in aging neuroscience. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/

2. Schultz, S.A. et al., 2015. Participation in cognitively-stimulating activities is associated with brain structure and cognitive function in preclinical Alzheimer’s disease. Brain imaging and behavior. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417099/

3. Anderson et al., 2016. Vocabulary and the Brain: Evidence from Neuroimaging Studies. arXiv.org. Available at: https://arxiv.org/abs/1611.10003

4. Anon, 2018. Dance Your Way to Better Brain Health. Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/features/alzheimers-and-exercise/index.html

5. Quak, M., London, R.E. & Talsma, D., 2015. A multisensory perspective of working memory. Frontiers in human neuroscience. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404829/

6. Park, D.C. et al., 2014. The impact of sustained engagement on cognitive function in older adults: the Synapse Project. Psychological science. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154531/#R13

7. Ritter, S.M. & Ferguson, S., Happy creativity: Listening to happy music facilitates divergent thinking. PLOS ONE. Available at: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0182210

8. Anon, Meditation: In Depth. National Center for Complementary and Integrative Health. Available at: https://www.nccih.nih.gov/health/meditation-in-depth

9. Marian, V. & Shook, A., 2012. The cognitive benefits of being bilingual. Cerebrum : the Dana forum on brain science. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583091/

10. Maguire, E.A., Frackowiak, R.S.J. & Frith, C.D., 1997. Recalling Routes around London: Activation of the Right Hippocampus in Taxi Drivers. Journal of Neuroscience. Available at: https://www.jneurosci.org/content/17/18/7103.full

11. Anon, 2020. Tai chi. Wikipedia. Available at: https://en.wikipedia.org/wiki/Tai_chi

12. Wei, G.-X. et al., 2013. Can Taichi reshape the brain? A brain morphometry study. PloS one. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3621760/

A saying I’m sure we’ve all heard at some point and one that is particularly apt where our grey matter is concerned.

Why? Because nutritional intake has a profound effect on brain health and function. Therefore, to promote and maintain cognitive performance and vitality, it is imperative to consume foods that facilitate both short- and long-term brain health. 

In today’s piece, we’ll discuss ten foods that studies have shown to have a positive effect on brain health and cognitive function, i.e. foods that you should consider adding to your diet if you want to keep your grey matter in best possible shape. 

Foods Rich in Omega-3

If there’s one nutrient that’s synonymous with brain health, it’s omega-3, and foods that are brimming full of this fatty acid should be on your plate several times per week. 

How is omega-3 beneficial for brain health?

Omega-3 fatty acids help to create membranes around brain cells (as well as every other cell in the body), which in turn enhances the integrity of brain cells called neurons. Research indicates that people who consumed high amounts of omega-3 has enhanced blood flow to the brain, in addition to having improved cognition¹.

Which foods contain an abundance of omega-3?

One of the best sources of omega-3 is from oily fish such as sardines, mackerel and salmon. However, there are vegan options dense in omega-3, which includes the likes of flaxseeds (and seeds in general), nuts and soy.

Berries

Rich in flavonoid antioxidants such as catechin, quercetin and anthocyanin, berries are another food choice that has been shown to promote brain health and function.

How are berries beneficial for brain health?

Antioxidants work by decreasing inflammation and oxidative stress, which is vital where the health of your grey matter (and the rest of your body for that matter) is concerned. A review of studies published in 2014 found that the antioxidants present in berries have a plethora of effects that include:

– The ability to reduce levels of inflammation throughout the entire body.

– Enhancing brain cell communication.

– Decreasing or slowing-down cognitive decline and neurodegenerative diseases that occur as we age.

– Improving ‘plasticity’, a mechanism through which brain cells are able to create new connections, which can, in turn, enhance memory and the ability to learn².

Which berries are rich in antioxidants (and are therefore good for cognitive function)?

There a multitude of berries that contain high levels of antioxidants, but here are ones that are readily available: blueberries, raspberries, blackberries and blackcurrants.

Caffeine

Ok, so caffeine itself isn’t a food, but there are a wide array of beverages that contain high amounts of this methylxanthine stimulant. 

I know that most people will view caffeine as something to consume when they need to stay awake, but in reality, there is more to caffeine (and the beverages it exists in) than meets the eye; not only can they help to enhance concentration, they can actually decrease the risk of neurodegenerative diseases.

How does caffeine improve concentration?

Caffeine works by blocking adenosine – a compound in the brain which induces drowsiness. But it doesn’t stop there; a study published in 2018 discovered that not only does caffeine increases alertness, it also enhances the brain’s ability to process information. Researchers discovered that caffeine induces improved brain entropy³, which can be defined as “the number of neural states a given brain can access”⁴; therefore, an increase in entropy results in the brain being able to process greater amounts of information. 

Does caffeine improve brain health?

Caffeine-rich beverages, such as coffee, are brimming full of antioxidants, which may help to maintain brain health and function as we age. A study published in 2015 concluded that long-term consumption of coffee decreased the risk of Alzheimer’s disease; Parkinson’s disease; stroke and cognitive decline⁵. 

A word of warning though, caffeinated beverages can negatively impact a person’s sleep; therefore, consuming coffee and the like is not recommended for everyone.

Soy

Foods and food products made from soybeans are typically rich in a specific group of antioxidants known as polyphenols. 

Studies indicate that consumption of high levels of polyphenols can decrease the risk of dementia, as well as improving cognitive abilities as we age. Furthermore, many soy-based foods contain isoflavones (a type of polyphenol), such as genistein and daidzein, which studies have shown to have a positive impact on overall health and vitality, as well as having neuroprotective abilities⁶.

Cacao

Commonly referred to as cocoa, cacao – often described as the pure form of chocolate – is jam-packed with type of antioxidant known as flavonoids. 

Can cacao boost brain health?

Given that our grey matter is vulnerable to oxidative stress, antioxidants such as flavonoids are essential for cognitive health and decreasing the risk of age-related neurodegenerative conditions diseases. 

A study published in 2013 discovered that flavonoids present in cacao might help to promote the growth of neutrons and blood vessels in the regions of the brain involved in learning, memory and recall, in addition to enhancing blood flow⁷. In 2018, further research also found that consumption of dark chocolate (containing at least 70% cacao) enhanced brain plasticity, a process which is essential for learning⁸, as well as other cognitive benefits. 

Cruciferous Vegetables

Cruciferous vegetables have a myriad of health benefits, including cardiovascular health and overall longevity⁹; however, they may also promote brain health and function too.

Many cruciferous vegetables are rich in a compound known as glucosinolates, which are broken down into a further compound, called isothiocyanates. Studies have shown that the latter can help to decrease levels of oxidative stress, which may, in turn, reduce the risk of neurodegenerative diseases¹⁰.

Furthermore, cruciferous vegetables typically contain high levels of vitamin C, which may also have positive effects on the health of our grey matter¹¹.

Which cruciferous vegetables are best for brain health?

Here are the most commonly available cruciferous vegetables that contain glucosinolates: broccoli, kale, cabbage, cauliflower and sprouts. 

Avocados (and other foods packed with monounsaturated fats)

A food synonymous with health and vitality, the avocado also has some prowess where cognitive function and health is concerned. 

Avocados are rich in monounsaturated fats, which, research has shown, may help to reduce blood pressure¹². And, as high blood pressure has been linked to cognitive and neurological decline¹³, avocados may help to reduce the risk. 

But these effects aren’t just limited to its avocados; any food that is brimming with monounsaturated fats may have the same effect. This includes, but is not limited to, walnuts, Brazil nuts, almonds, cashews, fish, flaxseed and chia seeds. 

Eggs

Like many other foods on this list, eggs are dense in a plethora of vitamins that are crucial for brain health and function; therefore, they can be classed as a ‘brain food’. In particular, eggs are rich in vitamin B-6, vitamin B-12 and folic acid – three vitamins that may play a role in preventing brain shrinkage and decreasing the onset of cognitive decline¹⁴.

Peanuts

Legumes such as peanuts have an exceptional nutritional profile, both in terms of macro and micronutrients. Although many vitamins and minerals are needed for brain health and function, the two we’ll focus on here are vitamin E and resveratrol. 

Are peanuts beneficial for cognitive health and function?

Both vitamin E and resveratrol may have positive effects on brain health and function. They may even help to reduce the risk if age-ranted brain conditions such as Alzheimer’s diseases and Parkinson’s disease. 

Studies have shown that, “High plasma levels of vitamin E were repeatedly associated with better cognitive performance”¹⁵ and that, “The neuroprotective effects of resveratrol in neurological diseases, are related to the protection of neurons against oxidative damage and toxicity, and to the prevention of apoptotic neuronal death.”¹⁶

Nine Foods for Brain Health and Function: A Summary

Although the above list of foods and compounds is not exhaustive, it does give an array of options if you’re seeking to improve your brain health, enhance your cognitive function and stave off neurodegenerative conditions and diseases, such as Alzheimer’s diseases, Parkinson’s disease and dementia, in years to come. 

If you want to discover more ‘brain foods’, look for food choices that contain at least one of the following (ideally two or more): omega-3; healthy fats, such as monounsaturated fats; antioxidants; B vitamins or vitamin E.

However, optimal brain health and function isn’t solely related to diet; lifestyle choices are equally important. Therefore, if you are seeking to maximise your brain function and cognitive health, it is important to:

– Eat a healthy, balanced diet, without eating too much or too little food.

– Get adequate sleep and have a regular and consistent sleeping pattern.

– Ensure you stay hydrated at all times.

– Partake in exercise and physical activity several times per week.

– Decrease stress levels (mindfulness, yoga and meditation are great for this).

– Decrease your alcohol intake. 

If you combine all of the above, you give yourself the best chance of a healthy and fully-functioning brain for many years to come…as well as boosting the vitality of your whole body!

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Amen DG;Harris WS;Kidd PM;Meysami S;Raji CA; Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels Are Related to Higher Regional Cerebral Blood Flow on Brain SPECT. Journal of Alzheimer’s disease : JAD. Available at: https://pubmed.ncbi.nlm.nih.gov/28527220/

2. Subash, S. et al., 2014. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural regeneration research. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/ 

3. Chang, D. et al., 2018. Caffeine Caused a Widespread Increase of Resting Brain Entropy. Scientific reports. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807546/

4. LJ;, S.G.N.C.D.M., Brain Entropy and Human Intelligence: A Resting-State fMRI Study. PloS one. Available at: https://pubmed.ncbi.nlm.nih.gov/29432427/

5. A;, N., Effects of Coffee/Caffeine on Brain Health and Disease: What Should I Tell My Patients? Practical neurology. Available at: https://pubmed.ncbi.nlm.nih.gov/26677204/

6. Kalaiselvan, V. et al., 2010. Current knowledge and future direction of research on soy isoflavones as a therapeutic agents. Pharmacognosy reviews. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249910/

7. Nehlig, A., 2013. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British journal of clinical pharmacology. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/

8. Anon, 2018. Dark chocolate consumption reduces stress and inflammation. ScienceDaily. Available at: https://www.sciencedaily.com/releases/2018/04/180424133628.htm

9. Zhang, X. et al., 2011. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. The American journal of clinical nutrition. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127519/

10. Giacoppo S;Galuppo M;Montaut S;Iori R;Rollin P;Bramanti P;Mazzon E; An Overview on Neuroprotective Effects of Isothiocyanates for the Treatment of Neurodegenerative Diseases. Fitoterapia. Available at: https://pubmed.ncbi.nlm.nih.gov/26254971/

11. Travica, N. et al., 2017. Vitamin C Status and Cognitive Function: A Systematic Review. Nutrients. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622720/

12. Miura, K. et al., 2013. Relationship of dietary monounsaturated fatty acids to blood pressure: the International Study of Macro/Micronutrients and Blood Pressure. Journal of hypertension. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4109685/

13. Anon, High blood pressure is linked to cognitive decline. National Institute on Aging. Available at: https://www.nia.nih.gov/news/high-blood-pressure-linked-cognitive-decline

14. Smith, A.D. et al., Homocysteine-Lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment: A Randomized Controlled Trial. PLOS ONE. Available at: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244 

15. La Fata, G., Weber, P. & Mohajeri, M.H., 2014. Effects of vitamin E on cognitive performance during ageing and in Alzheimer’s disease. Nutrients. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/

16. Andrade et al., 2018. Resveratrol Brain Delivery for Neurological Disorders Prevention and Treatment. Frontiers. Available at: https://www.frontiersin.org/articles/10.3389/fphar.2018.01261/full

When released in large quantities, it induces feelings of pleasure, which, in turn, motivates a person to repeat certain behaviours and actions (to elicit the same ‘reward’)³.

On the flip side, however, when levels of dopamine are low, feelings of decreased motivation and lack of enthusiasm (for things and activities that would excite and stimulate the majority of people) are experienced⁴.

The human body – the brain specifically – is exceptionally proficient at regulating levels of dopamine; however, there are some natural ‘hacks’ that can help to boost levels of dopamine, and in today’s post we will be discussing these and the science behind them in depth.

Natural ‘Hacks’ to Naturally Increase Dopamine Levels

Here are several natural ways to boost dopamine levels:

Consumption of Protein

Protein is one of the three primary macronutrients (alongside carbohydrates and fats) and is constructed from smaller building blocks known as amino acids. In total, there are 23 amino acids, some of which can be created by your body (‘non-essential’ amino acids) and some which must be obtained through diet (‘essential’ amino acids). One of these is called tyrosine, and it is this amino acid that plays a crucial role in the body’s production of dopamine.

Specific enzymes exist in the human body that converts tyrosine into dopamine; therefore, have sufficient levels of tyrosine is essential for the production of dopamine. Additionally, tyrosine can also be synthesised from another amino acid – phenylalanine.

Consuming adequate amounts of these amino acids into your diet is easy given that they are found in a plethora of protein-rich foods, such as chicken, beef, eggs, soy, and dairy.

Research has indicated that increasing your consumption of both tyrosine and phenylalanine can increase dopamine production in the brain, which, in turn, may boost memory and deep thinking⁵. However, studies have also shown that when tyrosine and phenylalanine are removed from the diet, dopamine levels decreased⁶.

Saturated Fat

If there’s one food that is synonymous with being unhealthy; it’s saturated fat, but what effect does saturated fat have on dopamine levels and production?

A handful of animal-based studies concluded that when consumed in large quantities, saturated fats in products such as butter, full-fat dairy, coconut oil, and palm oils, might alter dopamine singling in the brain⁷. Although studies in this area have, at this time, only been conducted on rats, it is certainly interesting given the similarities between rats and human beings.

Let’s take a look at some more scientific research in this area:

– A study published in 2016 found that rats who consumed 50% of their calories from food rich in saturated fat had a decrease in dopamine signalling in the reward centres of the brain, compared to rats consuming the same calorific amount from non-saturated fats⁸. What also interesting was the fact that these changes in dopamine singling occurred even when no differences in body weight and fat, blood sugar and hormones were observed.

– Researchers have surmised that diets that include high levels of saturated fat may increase the amount of inflammation in the body, which may induce changes to the dopamine system. However, more research is needed in this area⁹.

– A handful of observational studies have found a correlation between higher intake of saturated fat and poorer cognitive function and memory in humans; however, it’s not clear whether it is related to dopamine at this time¹⁰.

Probiotics

Probiotics are an excellent way to boost gut health, but recent research has indicated that they may also be crucial for brain health, too, as the brain and gut are closely linked¹¹. In actual fact, the gut is often referred to as the ‘second brain’ given that it contains a huge number of nerve cables that are involved in the production of neurotransmitters such as dopamine¹².

Recent research has indicated that a specific strain of bacteria that resides in the gut also has the ability to produce dopamine, which may affect both overall behaviour and mood¹³. Although research in this area of science is in its infancy, a few studies have shown that certain species of bacteria – when consumed in high enough quantities – can decrease the symptoms of both depression and anxiety in animals as well as humans¹⁴.

Research in this area is clearly promising, but further studies are required to fully understand the correlation between mood, dopamine levels and gut health.

Exercise

It should come as no surprise to anyone that exercise is on this list. Exercise is by far and away one the healthiest things you can do – but how does it affect dopamine levels and mood?

Research has shown that as little as 10 minutes can enhance mood, but these effects will be magnified if exercise is performed for 20 minutes or longer¹⁵. While the positive mental effects induced by exercise and physical activity might not be caused by alterations in dopamine levels, research in animals has shown that exercise can increase dopamine levels¹⁶. However, these effects have not yet been consistently seen in humans or consistently replicated in human studies.

For example, a study published in 2000 found that half an hour of moderate-intensity exercise (running on a treadmill) did not increase dopamine¹⁷. In contrast, a further study released in 2014 discovered that one hour of yoga every day for six-day had a positive effect on dopamine levels¹⁸.

One area that may be relevant to this branch of science is the effect of exercise on those with Parkinson’s diseases. Research has shown that frequent intense exercise has a profoundly positive impact on motor control in those with Parkinson’s, which suggests there might be a positive effect on the dopamine mechanism and system¹⁹.

Although further studies are clearly needed, the present research into exercise and dopamine is promising to say the least.

Sleep

Sleep is another aspect of everyday life that is critical for mental and physical health – but where does dopamine slot into sleep, and how does the latter affect the former?

When dopamine is released, it induces a state of wakefulness and alertness. Research conducted on animals indicates that dopamine is released in high quantities in the morning when it’s time to be awake and alert, with levels then gradually dropping throughout the day, decreasing to its lowest amount just before bed.

However, insufficient sleep appears to impact the natural release of dopamine. Research has shown that when people stay up all night, dopamine receptor availability in the brain is lowered by the following morning²⁰. This makes sense because given that dopamine induces wakefulnesses, decreasing the sensitivity of the receptors, the brain should make falling asleep easier – particularly after an entire night of insomnia.

Unfortunately, however, decreased levels of dopamine may cause several unwanted side effects, such as reduced ability to concentrate and poor coordination²¹. Therefore, ensuring consistent, high-quality sleep can help to keep your dopamine levels where they should be, i.e. high in the morning and lower in the evening, which will allow you to function optimally throughout the day.

According to the National Sleep Foundation, adults should aim to sleep for between seven and nine hours per night, as well as ensuring proper sleep hygiene²². The latter can be achieved by going to sleep at the same every day, followed by waking up at the same time every day; decreasing noise levels in your bedroom (or wherever you sleep), avoiding caffeinated drinks from mid-afternoon onwards and only using your bed for the purpose of sleep.

Music

Music is one of humankind’s greatest inventions – but did you know it can actually stimulate the release of dopamine in the brain? According to several studies, listening to music increases and enhances activity in both the pleasure and reward regions of the brain – both of which are teeming with dopamine receptors²³.

A study published in 2011 examined the impact of music on dopamine levels and found an increase of almost 10% was experienced by people who listened to instrumental music that gave them the chills²⁴.

As music has been shown to boost levels of dopamine, listening to music has been shown to aid those with Parkinson’s disease by improving their motor neurone control²⁵.

At present, all research that has looked into the effect of listening to music on dopamine levels have used instrumental pieces. This is so researchers can be sure that it is the melody and music itself causing the spikes in dopamine, rather than specific lyrics. Further research is needed to examine whether or not music with lyrics has the same, or potentially a greater, impact on dopamine.

Meditate

Meditation has always been associated with improved physical and mental health²⁶, with research suggesting that the myriad of positive health effects induced by meditation are linked to an increase in dopamine levels in the brain.

A study published in 2002 examined dopamine levels in experienced meditation teachers and found that 60 minutes of meditation increased dopamine levels by 64%, compared to merely resting in a quiet fashion²⁷. It has been surmised that the changes in brain chemistry experienced by the experienced meditation teachers help them to maintain a positive mindset, in addition to allowing them to stay motivated to remain in a state of meditation for extended periods of time²⁸.

At present, it’s unclear whether increases in dopamine levels only occur in experienced meditators, or if they can happen to those of less experience.

Adequate Sunlight

Research has shown that low levels of sun exposure can decrease the levels of mood-enhancing neurotransmitters, such as dopamine, and that higher (or at least adequate) levels of sun exposure can increase them²⁹. Seasonal Affective Disorder – commonly referred to as SAD – is a condition that causes feelings of sadness or depression during winter months when exposure to sunlight is at its lowest.

A study published in 2011 examined the effects of sunlight exposure on 68 healthy adults and discovered that those who had the highest levels of exposure in the previous 30 days had the great density of dopamine receptors in both the movement and reward areas of the brain³⁰.

Of course, even though sunlight can increase dopamine levels, safety guidelines with regard to sunlight exposure must be adhered to, as being exposed for too long might be both addictive and, most importantly, harmful.

Dopamine-boosting Supplements

If you’re wondering whether there are any natural supplements that will increase dopamine levels naturally, this section may be of interest to you. At present, the only studies that point to certain supplements boosting dopamine levels are ones that have been conducted on animals; therefore, it is impossible to say whether or not these supplements will have any positive effect on humans. However, if you are interested in the research that has been conducted in certain supplements, such as curcumin, oregano extract, green tea, and vitamin C, you can check out the following studies:

https://pubmed.ncbi.nlm.nih.gov/19059299/

https://pubmed.ncbi.nlm.nih.gov/25719303/

https://pubmed.ncbi.nlm.nih.gov/23625424/

However, your body needs an array of vitamins and minerals in order to create dopamine and release it in sufficient amounts. These include, but are not limited to niacin, folate, iron, and vitamin B6³¹. Therefore, if your body is deficient in any of these vital nutrients, it may struggle to produce adequate levels of dopamine.

Boosting Dopamine Naturally: A Conclusion

There are no two ways about it; dopamine is an essential neurotransmitter that plays a significant role in mood and feelings of motivation and reward – in addition to regulation of body movements.

While your body is adept at controlling the levels of dopamine in your bloodstream and adjusting them accordingly, certain lifestyle and diet changes can help you to optimise (and potentially even maximise) your dopamine levels. Conversely, poor choices where diet and lifestyle are concerned may have the opposite effect; therefore, a healthy diet, rich in vitamins, minerals, probiotics and protein, in conjunction with adequate sleep and exercise are vital to ensuring healthy levels of dopamine – and optimal dopamine response.

Thank you for taking the time to visit our blog; we really do appreciate it a lot! If you’d like to learn more about brain health, cognitive function, nootropics (‘smart drugs’), and everything related to our grey matter, feel free to head over to our homepage and browse our blog posts. Or, alternatively, use the search function if there’s a topic you’re specifically interested in.

If you can’t find information on a specific brain-related topic, get in touch and we’ll try and write a blog post on it!

References:

1. Frank, M.J. (2005). Dynamic Dopamine Modulation in the Basal Ganglia: A Neurocomputational Account of Cognitive Deficits in Medicated and Nonmedicated Parkinsonism. Journal of Cognitive Neuroscience, 17(1), pp.51–72.

2. Arias-Carrión, O. and Pŏppel, E. (2007). Dopamine, learning, and reward-seeking behavior. Acta Neurobiologiae Experimentalis, (online) 67(4), pp.481–488. Available at: https://pubmed.ncbi.nlm.nih.gov/18320725/.

3. Bressan, R.A. and Crippa, J.A. (2005). The role of dopamine in reward and pleasure behaviour–review of data from preclinical research. Acta Psychiatrica Scandinavica. Supplementum, (online) (427), pp.14–21. Available at: https://pubmed.ncbi.nlm.nih.gov/15877719/

4. Chong, T.T.-J. and Husain, M. (2016). The role of dopamine in the pathophysiology and treatment of apathy. Progress in Brain Research, (online) 229, pp.389–426. Available at: https://pubmed.ncbi.nlm.nih.gov/27926449.

5. Colzato, L.S., de Haan, A.M. and Hommel, B. (2014). Food for creativity: tyrosine promotes deep thinking. Psychological Research, 79(5), pp.709–714.

6. Montgomery, A.J., McTavish, S.F.B., Cowen, P.J. and Grasby, P.M. (2003). Reduction of brain dopamine concentration with dietary tyrosine plus phenylalanine depletion: an [11C]raclopride PET study. The American Journal of Psychiatry, (online) 160(10), pp.1887–1889. Available at: https://pubmed.ncbi.nlm.nih.gov/14514507/

7. Davis, J.F., Tracy, A.L., Schurdak, J.D., Tschöp, M.H., Lipton, J.W., Clegg, D.J. and Benoit, S.C. (2008). Exposure to elevated levels of dietary fat attenuates psychostimulant reward and mesolimbic dopamine turnover in the rat. Behavioral neuroscience, (online) 122(6), pp.1257–1263. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2597276/

8. Hryhorczuk, C., Florea, M., Rodaros, D., Poirier, I., Daneault, C., Des Rosiers, C., Arvanitogiannis, A., Alquier, T. and Fulton, S. (2016). Dampened Mesolimbic Dopamine Function and Signaling by Saturated but not Monounsaturated Dietary Lipids. Neuropsychopharmacology, (online) 41(3), pp.811–821. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707827/

9. Décarie-Spain, L., Sharma, S., Hryhorczuk, C., Issa-Garcia, V., Barker, P.A., Arbour, N., Alquier, T. and Fulton, S. (2018). Nucleus accumbens inflammation mediates anxiodepressive behavior and compulsive sucrose seeking elicited by saturated dietary fat. Molecular Metabolism, (online) 10, pp.1–13. Available at: https://pubmed.ncbi.nlm.nih.gov/29454579/

10. Eskelinen, M.H., Ngandu, T., Helkala, E., Tuomilehto, J., Nissinen, A., Soininen, H. and Kivipelto, M. (2008). Fat intake at midlife and cognitive impairment later in life: a population‐based CAIDE study. International Journal of Geriatric Psychiatry, 23(7), pp.741–747.

11. Lerner, A., Neidhöfer, S. and Matthias, T. (2017). The Gut Microbiome Feelings of the Brain: A Perspective for Non-Microbiologists. Microorganisms, 5(4), p.66.

12. Ochoa-Repáraz, J. and Kasper, L.H. (2016). The Second Brain: Is the Gut Microbiota a Link Between Obesity and Central Nervous System Disorders? Current Obesity Reports, 5(1), pp.51–64.

13. Cryan, J.F. and Dinan, T.G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13(10), pp.701–712.

14. McKean, J., Naug, H., Nikbakht, E., Amiet, B. and Colson, N. (2017). Probiotics and Subclinical Psychological Symptoms in Healthy Participants: A Systematic Review and Meta-Analysis. Journal of Alternative and Complementary Medicine (New York, N.Y.), (online) 23(4), pp.249–258. Available at: https://pubmed.ncbi.nlm.nih.gov/27841940/

15. Hansen, C.J., Stevens, L.C. and Coast, J.R. (2001). Exercise duration and mood state: how much is enough to feel better? Health psychology : official journal of the Division of Health Psychology, American Psychological Association, (online) 20(4), pp.267–75. Available at: https://www.ncbi.nlm.nih.gov/pubmed/11515738

16. Meeusen, R., Piacentini, M. F., & De Meirleir, K. (2001). Brain microdialysis in exercise research. Sports Medicine (Auckland, N.Z.), 31(14), 965–983. https://doi.org/10.2165/00007256-200131140-00002

17. Wang, G.J., Volkow, N.D., Fowler, J.S., Franceschi, D., Logan, J., Pappas, N.R., Wong, C.T. and Netusil, N. (2000). PET studies of the effects of aerobic exercise on human striatal dopamine release. Journal of Nuclear Medicine: Official Publication, Society of Nuclear Medicine, (online) 41(8), pp.1352–1356. Available at: https://pubmed.ncbi.nlm.nih.gov/10945526/

18. Pal, R., Singh, S.N., Chatterjee, A. and Saha, M. (2014). Age-related changes in cardiovascular system, autonomic functions, and levels of BDNF of healthy active males: role of yogic practice. AGE, 36(4).

19. Petzinger, G.M., Holschneider, D.P., Fisher, B.E., McEwen, S., Kintz, N., Halliday, M., Toy, W., Walsh, J.W., Beeler, J. and Jakowec, M.W. (2015). The Effects of Exercise on Dopamine Neurotransmission in Parkinson’s Disease: Targeting Neuroplasticity to Modulate Basal Ganglia Circuitry. Brain Plasticity, 1(1), pp.29–39.

20. Volkow, N.D., Tomasi, D., Wang, G.-J., Telang, F., Fowler, J.S., Logan, J., Benveniste, H., Kim, R., Thanos, P.K. and Ferre, S. (2012). Evidence That Sleep Deprivation Downregulates Dopamine D2R in Ventral Striatum in the Human Brain. Journal of Neuroscience, (online) 32(19), pp.6711–6717. Available at: https://www.jneurosci.org/content/32/19/6711

21. Volkow, N.D., Wang, G.-J., Kollins, S.H., Wigal, T.L., Newcorn, J.H., Telang, F., Fowler, J.S., Zhu, W., Logan, J., Ma, Y., Pradhan, K., Wong, C. and Swanson, J.M. (2009). Evaluating Dopamine Reward Pathway in ADHD. JAMA, 302(10), p.1084.

22. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., … Ware, J. C. (2015). National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health, 1(4), 233–243. https://doi.org/10.1016/j.sleh.2015.10.004

23. Koelsch, S. (2014). Brain correlates of music-evoked emotions. Nature Reviews Neuroscience, (online) 15(3), pp.170–180. Available at: http://www.stefan-koelsch.de/papers/koelsch_2014_brain_music_emotion.pdf

24. Salimpoor, V.N., Benovoy, M., Larcher, K., Dagher, A. and Zatorre, R.J. (2011). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14(2), pp.257–262.

25. Bernatzky, G., Bernatzky, P., Hesse, H.-P., Staffen, W. and Ladurner, G. (2004). Stimulating music increases motor coordination in patients afflicted with Morbus Parkinson. Neuroscience Letters, (online) 361(1–3), pp.4–8. Available at: https://www.ncbi.nlm.nih.gov/pubmed/15135879

26. Edwards, M.K. and Loprinzi, P.D. (2017). Comparative effects of meditation and exercise on physical and psychosocial health outcomes: a review of randomized controlled trials. Postgraduate Medicine, 130(2), pp.222–228.

27. Kjaer, T.W., Bertelsen, C., Piccini, P., Brooks, D., Alving, J. and Lou, H.C. (2002). Increased dopamine tone during meditation-induced change of consciousness. Cognitive Brain Research, (online) 13(2), pp.255–259. Available at: https://bit.ly/2Nml9mp

28. Tang, Y.-Y., Ma, Y., Fan, Y., Feng, H., Wang, J., Feng, S., Lu, Q., Hu, B., Lin, Y., Li, J., Zhang, Y., Wang, Y., Zhou, L. and Fan, M. (2009). Central and autonomic nervous system interaction is altered by short-term meditation. Proceedings of the National Academy of Sciences of the United States of America, (online) 106(22), pp.8865–8870. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2690030/

29. Sohn, C.-H. and Lam, R.W. (2005). Update on the biology of seasonal affective disorder. CNS spectrums, (online) 10(8), pp.635–646; quiz 1–14. Available at: https://pubmed.ncbi.nlm.nih.gov/16041295/

30. Tsai, H.-Y., Chen, K.C., Yang, Y.K., Chen, P.S., Yeh, T.L., Chiu, N.T. and Lee, I.H. (2011). Sunshine-exposure variation of human striatal dopamine D2/D3 receptor availability in healthy volunteers. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 35(1), pp.107–110.

31. Wakade, C. and Chong, R. (2014). A novel treatment target for Parkinson’s disease. Journal of the Neurological Sciences, (online) 347(1–2), pp.34–38. Available at: https://pubmed.ncbi.nlm.nih.gov/25455298/