BDNF
Summary
BDNF {Half Life = 10 minutes} A key molecule involved in plastic changes related to learning and memory. It regulates the survival and growth of neurones, and influences synaptic efficiency and plasticity.
BDNF is novel and not well quantified, the below sources are confirmed but the DV remains unknown.
BDNF, or Brain-Derived Neurotrophic Factor, is not a vitamin but a protein that plays a crucial role in brain health. It belongs to the neurotrophin family of growth factors, which are involved in the growth, development, and maintenance of neurons. Here’s a comprehensive overview of BDNF and its significance:
Function and Importance of BDNF
Neuronal Growth and Survival:
BDNF promotes the growth, maturation (differentiation), and maintenance of neurons. It helps to ensure that neurons function properly and remain healthy throughout an individual's life.
Synaptic Plasticity:
BDNF is critical for synaptic plasticity, which is the ability of synapses (the connections between neurons) to strengthen or weaken over time. This is essential for learning, memory, and overall cognitive function.
Neurogenesis:
BDNF supports neurogenesis, the process by which new neurons are formed in the brain. This is particularly important in the hippocampus, a brain region involved in memory and learning.
Protection Against Neurodegeneration:
By promoting the health and survival of neurons, BDNF provides a protective effect against neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease.
Factors Influencing BDNF Levels
Exercise:
Physical activity, particularly aerobic exercise, is one of the most effective ways to increase BDNF levels. Regular exercise has been shown to boost BDNF production, which in turn can enhance cognitive function and protect against mental decline.
Diet:
Certain foods and nutrients are believed to influence BDNF levels. These include omega-3 fatty acids (found in fish oil), polyphenols (found in berries, green tea, and other plants), and antioxidants.
Stress:
Chronic stress can negatively impact BDNF levels. Stress management techniques, such as mindfulness, meditation, and adequate sleep, are important for maintaining healthy BDNF levels.
Mental Stimulation:
Engaging in mentally stimulating activities, such as learning new skills, reading, and problem-solving, can also help increase BDNF levels.
BDNF and Mental Health
Depression:
Low levels of BDNF have been associated with depression. Some antidepressant treatments have been shown to increase BDNF levels, suggesting a link between BDNF and mood regulation.
Cognitive Disorders:
Reduced BDNF levels are implicated in cognitive disorders, including Alzheimer's disease. Enhancing BDNF levels through lifestyle changes or pharmacological means is an area of active research.
Enhancing BDNF Naturally
Exercise Regularly: Incorporate aerobic exercises like running, cycling, or swimming into your routine.
Eat a Brain-Healthy Diet: Include foods rich in omega-3 fatty acids, antioxidants, and polyphenols.
Stay Mentally Active: Engage in activities that challenge your brain, such as puzzles, learning new skills, and reading.
Manage Stress: Practice stress-reduction techniques like yoga, meditation, and deep-breathing exercises.
Get Adequate Sleep: Ensure you get enough restorative sleep to support overall brain health.
While BDNF is not a vitamin, it is a vital protein for brain health, influencing everything from neuronal survival and growth to cognitive function and emotional well-being. Maintaining healthy BDNF levels through lifestyle choices like exercise, diet, mental stimulation, and stress management can have profound effects on brain health and overall quality of life.
High BDNF Foods (from highest to lowest, per 100 grams)
High-intensity Exercise
Fasting
Low Stress
Green Tea [Sencha. Sourced from Japan, not China]
Red Grapes
Extra Virgin Olive Oil
Dark Chocolate [95%]
Wild Blueberries
Fatty Fish
Eggs [Pasture Raised]
Coffee
Lion’s Mane Mushrooms
References
Account - GeneCards Suite. (n.d.). https://www.genecards.org/cgi-bin/carddisp.pl?gene=BDNF
BDNF gene: MedlinePlus Genetics. (n.d.). https://medlineplus.gov/genetics/gene/bdnf/
Cunha, N. (2010). A simple role for BDNF in learning and memory? Frontiers in Molecular Neuroscience. https://doi.org/10.3389/neuro.02.001.2010
Kowiański, P., Lietzau, G., Czuba, E., Waśkow, M., Steliga, A., & Moryś, J. (2017). BDNF: A Key Factor with Multipotent Impact on Brain Signaling and Synaptic Plasticity. Cellular and Molecular Neurobiology, 38(3), 579–593. https://doi.org/10.1007/s10571-017-0510-4
Miranda, M., Morici, J. F., Zanoni, M. B., & Bekinschtein, P. (2019). Brain-Derived neurotrophic factor: a key molecule for memory in the healthy and the pathological brain. Frontiers in Cellular Neuroscience, 13. https://doi.org/10.3389/fncel.2019.00363
What is BDNF and How Does it Affect Brain Health? (n.d.). Thorne. https://www.thorne.com/take-5-daily/article/what-is-bdnf-and-how-does-it-affect-brain-health