Introduction
How to increase BDNF naturally is one of the most important questions in brain health today. BDNF stands for brain-derived neurotrophic factor. It is a protein that helps your brain grow, adapt, and protect its own cells. Many adults notice that memory and focus feel slower as the years pass. Declining BDNF is part of that story. The encouraging news is that your daily choices have real influence over this molecule. This article explains what BDNF is, why it decreases, and the evidence-based steps that support it. You will learn how exercise, diet, sleep, and specific nutrients each play a role.
What Is BDNF? The Brain’s Own Growth Factor
BDNF, or brain-derived neurotrophic factor, is a protein produced inside your brain and body. It belongs to a family of proteins called neurotrophins (i.e., molecules that support the survival and growth of nerve cells).
I find it helpful to think of BDNF as fertilizer for the brain. It helps existing neurons stay healthy. It also supports the formation of new connections between them.
BDNF works by binding to a receptor called TrkB on the surface of neurons. That signal switches on cellular processes tied to learning and memory.
Researchers consider BDNF central to neuroplasticity (i.e., the brain’s ability to adapt and rewire itself). A major scientific review describes BDNF as a key molecule for memory in both the healthy and the aging brain (Miranda et al., 2019).
When BDNF is plentiful, the brain learns and adapts more easily. When it decreases, memory and mental flexibility often suffer. That is why this single protein deserves your attention.
Does BDNF Decline With Age?
A common question I hear is simple: does BDNF decline with age? Based on the research, the honest answer is yes.
Studies show that BDNF levels tend to fall progressively as people grow older (Miranda et al., 2019). This decline parallels age-related changes in the hippocampus, a brain region that is central to memory.
Age is not the only driver, though. Chronic stress, poor sleep, an inactive lifestyle, and a diet high in sweeteners and processed food can all suppress BDNF.
That point matters a great deal. It means much of the decline is not fixed. Your habits move BDNF in one direction or the other.
So the real question is not only whether BDNF falls, but how to increase BDNF naturally and slow that trend.
How to Increase BDNF Naturally Through Exercise
If you want to know how to increase BDNF naturally, exercise is the place to start. The evidence here is the strongest of any single approach.
A meta-analysis of 29 studies, including more than 1,100 participants, examined exercise and BDNF (Szuhany et al., 2015). It found that even a single session of exercise measurably raises BDNF. Regular training strengthens that response over time.
The connection between BDNF and exercise is especially valuable later in life. In a one-year trial, moderate walking raised BDNF in adults over 65, while the non-walking group declined (Leckie et al., 2014).
Both aerobic exercise and higher-intensity training appear to help. Brisk walking, cycling, swimming, and interval training are all well studied.
You do not need to be an athlete. Consistency matters more than intensity. A daily walk is a genuine, evidence-based way to support your brain.
Foods That Increase BDNF and the Role of Nutrition
Beyond movement, the foods that increase BDNF deserve attention. Nutrition is a real and underused part of how to increase BDNF naturally.
A systematic review of human trials examined many dietary factors and BDNF (Gravesteijn et al., 2022). Polyphenols (i.e., plant compounds found in colorful fruits, vegetables, and spices) showed the most consistent positive effect.
Curcumin, the bioactive compound in turmeric root, is one well-studied example. A dose-response meta-analysis of randomized trials found that short-term curcumin supplementation raised serum BDNF in adults (Sarraf et al., 2019).
Other polyphenol-rich foods that researchers connect to brain health include tart cherry, berries, green tea, cocoa, and leafy greens. A whole-food, plant-based pattern naturally supplies these compounds.
The reverse is also true. Diets high in refined sugar and ultra-processed food are associated with lower BDNF. What you remove matters as much as what you add.
This whole-food principle guided how I formulated Daily Brain Care. I chose plant-derived ingredients with researched antioxidant activity, including inositol hexaphosphate (phytic acid), a compound concentrated in stabilized rice bran.
Sleep, Stress, and Other Ways to Boost BDNF
Exercise and diet lead the list, but other lifestyle factors influence BDNF as well. Sleep is high among them.
Sleep supports the brain’s overnight maintenance. Research links chronic insomnia and poor sleep quality to reduced BDNF levels (Sánchez-García et al., 2023). Protecting consistent, quality sleep is a sound strategy.
Chronic stress works in the opposite direction. Sustained high cortisol is one of the most reliable suppressors of BDNF. Practices such as meditation, breathing exercises, and time in nature can help manage it.
Mental engagement matters too. Learning new skills, reading, and solving problems all challenge the brain. This kind of novelty is itself a stimulus for neuroplasticity.
Taken together, these are practical, no-cost ways to boost BDNF. None requires a prescription. Each one is within your control.
Do BDNF Supplements Work?
Many readers ask me about BDNF supplements. It is a fair question, and it deserves an honest answer. When people ask me how to increase BDNF naturally, I always start with lifestyle, not a supplement bottle.
First, an important fact. BDNF itself cannot be taken as a pill. The BDNF protein does not cross the blood-brain barrier when swallowed. No supplement simply delivers BDNF directly to the brain.
What good nutrition can do is supply the plant compounds and raw materials that support a brain-healthy lifestyle. A well-formulated product works as a complement to exercise and sleep, never as a replacement for them.
So the useful question is not whether a pill contains BDNF. It is whether a formula is grounded in real science. That standard is exactly why I want to share the research behind my own product.
The Research Behind Daily Brain Care
I want to be transparent about something most supplement companies cannot say. The formula in Daily Brain Care has been the subject of published, peer-reviewed clinical research.
In that research, the formula was known as APMC, short for aloe polymannose multinutrient complex. It is the whole-food formulation that became Daily Brain Care. It combines plant-derived ingredients such as stabilized rice bran, wild yam root, aloe vera polysaccharides, and tart cherry.
My colleagues and I studied this formula in a 12-month clinical trial in older adults and published the results in the Journal of Clinical and Translational Research. We measured BDNF directly from blood samples at the start and at twelve months.
In one paper, we examined BDNF alongside detailed cognitive testing (Martin et al., 2017). We reported that higher BDNF levels were significantly associated with better cognitive test scores.
In a second paper, we studied BDNF in relation to immune function (Stillman et al., 2019). We found significant associations between BDNF and markers of immune activity and inflammation, including the growth factors VEGF and EGF.
Taken together, this body of work connects BDNF to cognition, immune function, and inflammation. Published clinical research of this kind is uncommon for any nutritional formula.
I am careful about how I describe these findings. This was a small, open-label trial in older adults living with Alzheimer’s dementia. It does not show that any supplement treats, cures, or prevents disease, and I would never claim that it does.
What it does show is that the formula behind Daily Brain Care has been studied seriously, and that the science keeps pointing back to BDNF. You can read more about that journey on the Dr Lewis Nutrition About page.
Conclusion
So, how do you increase BDNF naturally? The science points to a clear and reachable set of habits. Move your body most days. Eat a whole-food, plant-based diet that is rich in polyphenols. Protect your sleep, manage your stress, and keep learning. These choices genuinely support this vital brain protein. If you want a whole-food formula with published research behind it, order Daily Brain Care today and support your brain health for the years ahead.
Frequently Asked Questions
What is BDNF?
BDNF, or brain-derived neurotrophic factor, is a protein that supports the survival, growth, and connection of neurons. Researchers consider it central to learning, memory, and neuroplasticity.
Does BDNF decline with age?
Yes. Research shows that BDNF levels tend to fall gradually with age. However, lifestyle factors such as exercise, diet, and sleep strongly influence this trend.
How can I increase BDNF naturally?
Learning how to increase BDNF naturally starts with regular exercise, the best-supported approach. A polyphenol-rich diet, quality sleep, stress management, and mental engagement also help.
What foods increase BDNF?
Polyphenol-rich foods are the most studied. These include berries, green tea, cocoa, leafy greens, and turmeric. A whole-food, plant-based eating pattern supplies them naturally.
Can you take a BDNF supplement?
BDNF itself cannot be taken as a pill because it does not cross the blood-brain barrier. Supplements instead supply nutrients and plant compounds that support overall brain health.
References
Gravesteijn, E., Mensink, R. P., & Plat, J. (2022). Effects of nutritional interventions on BDNF concentrations in humans: A systematic review. Nutritional Neuroscience, 25(7), 1425–1436. https://doi.org/10.1080/1028415X.2020.1865758
Leckie, R. L., Oberlin, L. E., Voss, M. W., Prakash, R. S., Szabo-Reed, A., Chaddock-Heyman, L., Phillips, S. M., Gothe, N. P., Mailey, E., Vieira-Potter, V. J., Martin, S. A., Pence, B. D., Lin, M., Parasuraman, R., Greenwood, P. M., Fryxell, K. J., Woods, J. A., McAuley, E., Kramer, A. F., & Erickson, K. I. (2014). BDNF mediates improvements in executive function following a 1-year exercise intervention. Frontiers in Human Neuroscience, 8, 985. https://doi.org/10.3389/fnhum.2014.00985
Martin, A., Stillman, J., Miguez, M.-J., McDaniel, H. R., Konefal, J., Woolger, J. M., & Lewis, J. E. (2017). The effect of dietary supplementation on brain-derived neurotrophic factor and cognitive functioning in Alzheimer’s dementia. Journal of Clinical and Translational Research, 3(3), 337–343. https://doi.org/10.18053/jctres.03.201703.006
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, 363. https://doi.org/10.3389/fncel.2019.00363
Sánchez-García, S., Moreno-Tamayo, K., Ramírez-Aldana, R., García-Peña, C., Medina-Campos, R. H., García de la Torre, P., & Rivero-Segura, N. A. (2023). Insomnia impairs both the pro-BDNF and the BDNF levels similarly to older adults with cognitive decline: An exploratory study. International Journal of Molecular Sciences, 24(8), 7387. https://doi.org/10.3390/ijms24087387
Sarraf, P., Parohan, M., Javanbakht, M. H., Ranji-Burachaloo, S., & Djalali, M. (2019). Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: A systematic review and dose-response meta-analysis of randomized controlled trials. Nutrition Research, 69, 1–8. https://doi.org/10.1016/j.nutres.2019.05.001
Stillman, J., Martin, A., Miguez, M.-J., McDaniel, H. R., Konefal, J., Woolger, J. M., & Lewis, J. E. (2019). Relationship between brain-derived neurotrophic factor and immune function during dietary supplement treatment of elderly with Alzheimer’s dementia. Journal of Clinical and Translational Research, 5(2), 68–75. https://doi.org/10.18053/jctres.05.201902.005
Szuhany, K. L., Bugatti, M., & Otto, M. W. (2015). A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of Psychiatric Research, 60, 56–64. https://doi.org/10.1016/j.jpsychires.2014.10.003
