brain health · Jul 31, 2025

7 Ways to Boost Brain-Derived Neurotrophic Factor Naturally

group of friends lying in grass on sunny day

Written by Abby McCoy, RN, BSN

The thoughts, memories, and emotions you experience every day largely depend on one molecule working quietly behind the scenes: brain-derived neurotrophic factor (BDNF). Often called “brain fertilizer” because it acts as a growth factor for neurons (brain cells), BDNF plays a central and vital role in how you learn, remember, and adapt [1].

Scientists have also discovered that decreased BDNF levels are associated with cognitive decline, leading to increased focus on using this crucial brain protein as a potential biomarker and therapeutic target in Alzheimer’s disease [2]. But how exactly can you boost this powerhouse and maximize its benefits? Below, we’ll explain how BDNF works and how to naturally increase BDNF to unlock your brain’s full potential and protect your cognitive health.

What Is Brain-Derived Neurotrophic Factor (BDNF)?

Brain-derived neurotrophic factor (BDNF), also known as abrineurin, is a protein that supports the survival and growth of neurons (brain cells) and helps form new connections (synapses) between them [3].

BDNF is created inside of neurons, especially those in the hippocampus — a region of the brain that plays a crucial role in learning and memory formation [2]. Once synthesized by neurons, BDNF then works as your brain’s city planner. It directs where and how new “roads” (neural pathways and synapses) are built in response to education and life events. It also helps maintain these roads to prevent “traffic jams,” like brain fog or cognitive decline [4].

Because BDNF manages your brain pathways, it plays an important part in neuroplasticity: the brain’s ability to change and adapt, which supports memory, attention span, overall brain health, and mood regulation [2, 3].

Factors that increase affect BDNF levels

Different factors can affect BDNF levels, some of which come with age or genetics, and others that are influenced by lifestyle changes.

Age: BDNF levels naturally decline with age, which also correlates with an increased risk of cognitive decline and Alzheimer’s disease [2, 3].
Sex: Declining BDNF levels may be more significant in women, potentially because of hormonal changes [5].
Medication: Certain antidepressants, like donepezil (Aricept) can increase BDNF levels [3].
Lifestyle: A sedentary lifestyle, chronic stress, and poor nutrition can all affect BDNF production and function [3].

However, by incorporating healthy lifestyle changes through exercise and diet, you can increase BDNF levels, enhance cognition, and protect against cognitive decline [2].

1. Exercise Regularly

Regular exercise is the most effective method to boost BDNF levels in the brain. Findings from one study published in the Journal of Applied Physiology on 29 active men suggest physical activity — especially involving muscle contraction — stimulates brain pathways that promote BDNF synthesis, especially in the hippocampus [6].

Exercise types that can increase BDNF levels include:

Strength training

One study found that muscle contractions elevate BDNF concentration in the muscles themselves, and more recent research suggests that contracting skeletal muscles during high-intensity exercise triggers a cascade of events that lead to increased BDNF levels in the brain [6].

Aerobic exercise

Physical activity that increases your heart rate and breathing rate for a sustained period, like brisk walking, cycling, jogging, and swimming, can also boost BDNF levels, especially when done consistently over time [3].

High-intensity interval training (HIIT)

HIIT alternates bursts of intense activity with periods of recovery and may provide an even bigger BDNF boost than other exercise types [7]. One study found that participants performing HIIT protocols at 90% of their maximal work rate for periods of one minute followed by one minute of rest (for a total of 20 minutes) experienced greater increases in BDNF levels compared to 20 minutes of continuous exercise at a lower intensity [6]. Examples of HIIT include burpees, jumping jacks, mountain climbers, and high knees. However, use HIIT with caution and ask your healthcare provider first if you have underlying health conditions like heart or lung disease.

Consistency is key

The most important part of exercise for increased BDNF is consistency [3]. One meta-analysis found that practicing low-moderate intensity aerobic exercise for at least two months increased BDNF levels in specific brain areas, like the hippocampus and prefrontal cortex [3]. The Physical Activity Guidelines for Americans recommends adults get at least 30 minutes of moderate-intensity physical activity a day, five days a week, plus two days of muscle-strengthening exercise each week [8].

2. Eat BDNF-Boosting Foods

Diet has a significant impact on BDNF levels, and eating foods high in omega-3 fatty acids and antioxidants can have the most beneficial effect [2]. This is largely because omega-3s attach to BDNF in a way that changes how it interacts with its receptor on nerve cells (called TrkB).

Think of BDNF as a key trying to fit into a lock (TrkB). Omega-3s slightly reshape the key so it fits more smoothly and turns more effectively, unlocking stronger brain benefits, like neuron growth, repair, and plasticity [9]. You can find omega-3s in fatty fish (like salmon and sardines), walnuts, and flaxseed [10].

Furthermore, any foods rich in antioxidants may also boost BDNF by reducing cell-damaging oxidative stress and enhancing BDNF signaling pathways [11, 12]. Here are some examples of nutrients with high antioxidant activity and some foods that carry them [13]:

Vitamin C: found in citrus fruits, strawberries, bell peppers, and leafy greens
Vitamin E: abundant in almonds, sunflower seeds, and spinach
Carotenoids: in carrots, sweet potatoes, kale, and squash
Selenium: found in Brazil nuts, fish, and whole grains
Zinc: present in beef, seafood, pumpkin seeds, and chickpeas
Phenolic compounds: including quercetin (apples, tea), catechins (tea, cocoa, berries), and anthocyanins (blueberries, strawberries)

3. Get Quality Sleep

Insufficient or poor-quality sleep is correlated with lower BDNF levels, but good sleep hygiene can help maintain and even increase them [14]. One possible reason for this is that BDNF may have a profound influence on sleep homeostasis, which works with your circadian rhythm to regulate healthy sleep [15]. Specifically, sleep homeostasis builds what’s known as “sleep pressure” — the biological urge to sleep — the longer you stay awake, and eases this pressure during sleep [15].

One recent meta-analysis in people with depression found that increasing BDNF levels improved sleep quality. The study authors also noted that BDNF levels connect to sleep even if you don’t normally have sleep problems, and sleep deprivation makes you more vulnerable to stress, which can decrease BDNF synthesis [14].

This bidirectional relationship means that sleep holds an important sway over BDNF levels. If you think of BDNF as a bank account, getting quality sleep is like making regular deposits and building reserves for your brain health, while poor sleep is like making frequent withdrawals that eventually lead to debt.

The American Academy of Sleep Medicine recommends adults get seven to eight hours of sleep each night for optimal functioning. To get the best sleep possible, follow these tips [16, 17]:

Keep your sleeping space cool, dark, and comfortable.
Follow a consistent bedtime routine and schedule.
Avoid alcohol, caffeine, and large meals before bed.

4. Manage Your Stress

Chronic stress can decrease BDNF levels in your brain, a response driven by increased levels of cortisol, the stress hormone [3,14,18]. To lessen stress in your life, you can try stress-management practices, like [19]:

Deep breathing
Tai chi
Yoga
Meditation
Mindfulness
Time in nature
Massage
Dancing

Try to avoid using alcohol, drugs, or snacking to manage feelings of stress — they may help in the short run, but can come with their own stress-inducing effects later [19].

5. Take Research-Backed Supplements

Some brain health supplements may offer additional BDNF-boosting potential. For example, Nouro by Tonum has been clinically shown to increase BDNF by 35% over a placebo. Its science-backed, patented blend of targeted nutrients provides specific support for neuronal health and growth.

Nouro’s distinctive formula includes these ingredients:

Berbevis® (berberine): known for its neuroinflammatory-reducing properties
Siliphos® (milk thistle extract): supports the gut-liver-brain axis
Nicotinamide (Vitamin B3): aids cellular repair
Taurine and alpha lipoic acid: both recognized for anti-inflammatory and neuroprotective effects
GeniusPure™ (citicoline): supports memory, focus, and the production of brain cell membranes.
Efinity™ (paraxanthine): may provide sustained, clean mental energy without overstimulation

6. Get Exposure to Sunlight

Sunlight tells your body when it’s time to get sleep and when to wake up — a natural pattern called the circadian rhythm. BDNF production is tied to circadian rhythms, and morning sunlight, in particular, sets your internal clock and supports BDNF levels [14,20]. In the Journal of Applied Physiology study mentioned above, researchers found BDNF values were higher in the morning compared to later in the day, suggesting a strong link between the circadian rhythm and BDNF production [6].

To get enough sunlight for the ultimate synthesis of BDNF and vitamin D (another brain-boosting element you get from the sun), try to get outside or sit by a window in the morning. Depending on the time of year and where you live, you may need anywhere from a few minutes to a half hour in the sun [21].

7. Social and Intellectual Stimulation

In addition to exercise and diet, social and intellectual stimulation can boost BDNF. One study on 156 participants found that education increased BDNF levels significantly — more so than age or gender [22].

Another study explains that social interaction and sensory input allow BDNF to change white fat (that stores energy) to brown fat (that burns energy), which then helps raise BDNF levels [23]. Imagine white fat as a warehouse storing boxes of energy, while brown fat is a bustling factory burning fuel to power the brain. BDNF, sparked by social connections, transforms the warehouse into a factory, ramping up further BDNF production.

If you end up laughing during a social outing, research suggests you may get an even bigger boost of BDNF. A small study compared BDNF levels in a group that participated in a 40–50 minute laughter session versus a group that did not laugh, and found those in the laughing group had higher levels afterward. Researchers theorize that laughter boosts BDNF levels by enhancing the body’s nervous system function, lowering stress, and possibly balancing stress hormones [24].

Takeaways

BDNF plays a key role in brain plasticity, neuron growth, neurogenesis, and long-term brain health, and taking steps to boost it can help you feel sharper and may even protect you from cognitive decline.

Support healthy BDNF levels with these brain health habits:

Move your body regularly with aerobic or strength-based exercise to stimulate BDNF production.
Fuel your brain with omega-3-rich and antioxidant-packed foods like fatty fish, berries, and leafy greens.
Prioritize quality sleep by getting seven to eight hours a night and sticking to a consistent bedtime routine.
Manage stress using calming tools like mindfulness, deep breathing, time in nature, and yoga.
Get some sun, especially in the morning, to support circadian rhythms and BDNF synthesis.
Stay mentally and socially engaged to keep your brain stimulated, which supports neuronal activity.
Supplement smartly with proven brain health formulas like Nouro, which has been shown to increase BDNF by 35% over placebo.

While no single strategy works overnight, combining lifestyle changes with targeted supplements like Nouro can create an ideal environment for higher BDNF levels, helping you stay sharp, focused, and mentally vibrant for years to come.

References:

Abby McCoy is an experienced RN who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She has practiced nursing all over the world, from San Francisco, CA, to Tharaka, Kenya, and now writes health content for trusted health outlets like Everyday Health and Next Avenue. Abby is a married mother of four living in Edinburgh, Scotland.

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