Our brains are complex organs, relying on a delicate balance of internal biological molecules. These “brain factors” construct and maintain the infrastructure of our cognitive abilities. Understanding them provides insight into how our brains function and how they can be supported throughout life.
Brain-Derived Neurotrophic Factor (BDNF): A Key Player
Brain-Derived Neurotrophic Factor (BDNF) is a protein in the brain that acts as a growth factor for neurons. It promotes the survival of existing neurons and encourages the growth and differentiation of new ones, especially in areas like the hippocampus and cortex, important for learning and memory. BDNF is part of the neurotrophin family of growth factors, which are related to nerve growth factor (NGF).
BDNF plays a role in synaptic plasticity, the brain’s ability to strengthen or weaken connections between neurons in response to activity. This process is fundamental for learning and memory. BDNF enhances these synaptic connections and modulates neurotransmitter activity.
Beyond existing connections, BDNF is also involved in neurogenesis, the creation of new brain cells. It stimulates the proliferation of these cells and supports their survival. Reduced BDNF levels have been linked to impaired learning and are associated with neurodegenerative conditions like Parkinson’s, Alzheimer’s, and multiple sclerosis.
NAD+: Fueling Cellular Brain Health
Nicotinamide Adenine Dinucleotide (NAD+) is a coenzyme present in every living cell and plays a comprehensive role in our overall well-being. It is a derivative of Vitamin B3 (niacin) and participates in over 5,000 biochemical reactions. This coenzyme is fundamental for transferring electrons during chemical reactions.
NAD+ is important in the brain, integral to numerous cellular processes like energy metabolism, DNA repair, and gene expression. It is central to the mitochondrial production of ATP, the cell’s main energy currency. This ensures neurons receive sufficient energy to maintain synaptic plasticity and neurotransmission, crucial for cognitive tasks like learning and memory.
NAD+ levels naturally decline with age, linked to decreases in cognitive abilities like memory loss, brain fog, and difficulty concentrating. This decline is associated with impaired mitochondrial function, increased oxidative stress, and inflammation, contributing to cognitive decline and an elevated risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. NAD+ also serves as a substrate for sirtuins, enzymes that promote resistance to cellular stress and are involved in DNA repair, supporting genomic stability and neuronal health.
Influencing Brain Factors for Cognitive Well-being
Maintaining healthy levels of brain factors like BDNF and NAD+ can be supported through lifestyle choices. Regular physical activity is an effective way to enhance BDNF production. Aerobic exercises, such as running, cycling, or brisk walking, elevate BDNF levels by stimulating its production in the brain. Even moderate activity, like 30 minutes of brisk walking once a week, can lead to a noticeable increase in BDNF levels.
A balanced diet also supports these brain factors. Foods rich in omega-3 fatty acids, antioxidants, and other brain-boosting nutrients can support BDNF production. Examples include fatty fish, nuts, seeds, berries, and dark leafy greens. Certain foods, including whole grains, milk, fish, and mushrooms, can also contribute to NAD+ production.
Lifestyle practices like adequate sleep and stress management are also beneficial for brain health. Reduced BDNF levels correlate with insomnia, and chronic stress can decrease BDNF. Intermittent fasting and caloric restriction also increase NAD+ levels. Heat therapy, such as sauna use, and cold exposure can increase NAD+ by activating stress response pathways that enhance mitochondrial function.
While lifestyle is foundational, some supplements support these brain factors. Precursors for NAD+, such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), increase NAD+ levels. For BDNF, beneficial compounds include:
Alpha-GPC
Curcumin
Omega-3 fatty acids
Trans-resveratrol
Uridine
Vitamin C
Always discuss any supplement regimen with a healthcare professional to ensure it is appropriate for individual needs.