BDNF Foods: Boost Your BDNF Levels?
In this article
BDNF food research is interesting, but brain mechanisms, blood measurements and memory outcomes are different things. Let’s keep that distinction in mind while enjoying nine flavorful food ideas.
Can foods reliably boost BDNF levels?
The term “BDNF” has attracted attention in brain-health research. It makes sense because Brain-Derived Neurotrophic Factor (BDNF) is incredibly important to your brain health. Age patterns depend on the tissue and type of BDNF measurement studied.
The good news is, food choices can be part of a healthy eating pattern, but a particular meal does not guarantee higher brain BDNF or better memory! Certainly, some welcome good news for our brains!
What is BDNF’s role in the brain?
BDNF is a protein produced in high quantities in the central nervous system. This protein is vitally important for developing and maintaining the neurons and synapses that form the brain’s internal communication network. BDNF supports brain development and helps maintain neurons throughout life.
But it remains a key player in the development and maintenance of the adult brain. Numerous research studies have suggested that BDNF contributes to synaptic plasticity important for learning and memory. It is not the sole factor responsible for these abilities.
What do age and dietary studies actually measure?
Some measurements of circulating BDNF have been associated with age and memory performance. This is an association, not proof that one BDNF change causes everyone’s cognitive decline. Research on blood BDNF in Alzheimer’s disease has produced varying findings across samples and disease stages. It does not establish that raising BDNF through food prevents or treats the disease.
This is scary, for sure. Fortunately, we can enjoy varied foods while keeping BDNF research in perspective. Rodent experiments have linked high-sugar, high-saturated-fat diets with reduced hippocampal BDNF-related activity.
A 2011 PREDIMED-NAVARRA analysis measured plasma BDNF after a Mediterranean-style dietary intervention. Average differences between the dietary groups were not statistically significant, though selected low-BDNF and depression-subgroup findings differed.
This was not a test of guaranteed brain BDNF or memory improvement from an individual food.
Mediterranean style eating is based upon unprocessed, high-quality foods. Such diets typically include abundant fresh fruits and vegetables, seafood, poultry, nuts, whole grains, and legumes (wine is not required for brain health).
How should we interpret food and brain research?
Let’s look at some some BDNF foods discussed in nutrition research and their place in everyday meals. Mechanistic or animal findings do not guarantee that eating a particular food raises human brain BDNF or improves cognition.
We can also explore some ways to incorporate them into our current diets. It’s interesting to note that many plant foods contain compounds called flavonoids; the foods below do not all share the same compounds or mechanisms. Flavonoids are being studied for cognitive and other health effects. Their antioxidant and other biological actions have been investigated, but laboratory findings are not a guaranteed BDNF response to a serving of food.
How can green tea fit the menu?
Green tea. Green tea contains plant compounds, but a cup is not a proven guarantee of increased BDNF. Japanese green tea is one option; origin alone does not establish the highest quality.
Tip: Brew green tea as a warm cozy drink or enjoy it over ice for a cool refreshment. Look for decaffeinated green tea if you drink it in the evenings though, as caffeine can disrupt sleep.
How does Anne enjoy olive oil?
Olive oil. Training Table is a huge fan of cold-pressed, extra-virgin olive oil, which is minimally processed and full of phytonutrients. Research has shown olive oil has so many health benefits, it’s almost impossible to list them all. The human Mediterranean-diet findings do not establish that olive oil alone boosts brain BDNF!
Tip:Drizzle on salads, seafood, and even cook with it. A Super-Secret Tip: drizzle a little over vanilla ice cream and sprinkle it with a tiny bit of sea salt. Somewhat unexpected but, believe me, you’ll love it! (You’re welcome!)
What can you do with blueberries?
Blueberries. Choose organic, wild blueberries whenever possible. Wild blueberries contain antioxidant compounds; this does not guarantee a measured BDNF increase.
Blueberries have been hailed as a “superfood” for quite some time. Besides, they’re delicious!
Tip:Add them to smoothies, yogurt, salads, sauces. You can always bake with them or enjoy a bowl of them for breakfast or dessert.
Why consider grapes separately from wine?
Red grapes/Red Wine. Organic dark-colored grapes are one way to enjoy fruit containing resveratrol and other polyphenols.
Organic labeling does not guarantee every proposed health benefit. Red wine also contains polyphenols, but alcohol can affect brain function; wine should not be treated as a BDNF-boosting strategy.
Tip: Snack on grapes, add them to oatmeal, sauces, or roast them with poultry for a delicious addition. Grapes offer an option without alcohol; there is no need to start drinking wine for brain health.
How can soy add variety?
Soy. Studies indicate that Organic whole or fermented soy products are associated with positive health benefits. Soy products differ in nutritional composition. Soy milk is not automatically an unhealthy choice: USDA MyPlate includes fortified soy milk in its Dairy Group.
Processing alone does not establish that a soy product or soybean oil is inflammatory.
Tip: Use miso paste in soups, or in sauces glazed across chicken, salmon, or sea bass. Use only fermented high quality soy sauce. Add tempeh (Indonesian fermented soybean cakes) to stir-fries.
What does cacao content tell us?
Dark chocolate. Cacao contains phytonutrients of interest in nutrition research. Choosing chocolate with 70% cacao or higher is a food preference, not a proven BDNF dose. Cacao-related mechanisms have been researched, but a chocolate serving does not guarantee stronger immunity or new neural connections.
Tip: Gently melt dark chocolate and dip in fresh fruit such as strawberries or pineapple. Try a one-ounce square as a sweet treat, with coffee if you enjoy it; this is a food idea, not a guaranteed BDNF boost.
How can turmeric work in a recipe?
Turmeric. Turmeric and its compounds have been investigated in brain-related mechanisms. You can pair the spice with black pepper and a fat source in a recipe, but extract research on piperine and curcumin absorption does not establish a BDNF increase from that meal.
Tip: Turmeric is often associated with Indian cuisine, but you can add this delicious spice to warm milk, sprinkle it in rice, add it to soups or stews, or add to a rub for chicken or pork.
What do fatty fish contribute?
Salmon (or other fatty fishes such as mackerel, anchovies, sardines, or herring). DHA is an omega-3 fat in these fish and has been investigated in BDNF-related mechanisms, including animal research. “Wild caught” alone does not guarantee the healthiest fat content or fewest contaminants; species and source matter.
Tip: Salmon is amazingly versatile! Enjoy smoked salmon as a snack, with breakfast, or in salads.
Roasting salmon in the air fryer is so easy too! Why not try high-quality wild-caught canned or packaged salmon in place of that standard tuna salad sandwich. Consider adding fresh anchovies to your Caesar salad!
How can you enjoy coffee without overclaiming?
Coffee. Coffee should not be treated as a guaranteed BDNF booster. Look for reliable sourcing and product information rather than assuming a quality label guarantees freedom from contaminants. Many brands share information about their sourcing and what they test for on their websites.
Tip: Enjoy a good quality cup of coffee (or 2) a day. Or even a glass of iced coffee if you prefer. Make sure to avoid those sugary fat-laden fancy coffees from the coffee shop. Making your own coffee gives you control over ingredients and may cost less, without guaranteeing a brain boost.
References
MedlinePlus Genetics. BDNF gene. https://medlineplus.gov/genetics/gene/bdnf/
Webster, M. J., Herman, M. M., Kleinman, J. E., & Weickert, C. S. (2006). BDNF and trkB mRNA expression in the hippocampus and temporal cortex during the human lifespan. Gene Expression Patterns, 6(8), 941–951. https://doi.org/10.1016/j.modgep.2006.03.009
Erickson, K. I., et al. (2010). Brain-derived neurotrophic factor is associated with age-related decline in hippocampal volume. Journal of Neuroscience, 30(15), 5368–5375. https://doi.org/10.1523/JNEUROSCI.6251-09.2010
Sánchez-Villegas, A., et al. (2011). The effect of the Mediterranean diet on plasma brain-derived neurotrophic factor (BDNF) levels: the PREDIMED-NAVARRA randomized trial. Nutritional Neuroscience, 14(5), 195–201. https://doi.org/10.1179/1476830511Y.0000000011
Kim, B. Y., et al. (2017; online2016). Peripheral Brain-Derived Neurotrophic Factor Levels in Alzheimer’s Disease and Mild Cognitive Impairment: a Comprehensive Systematic Review and Meta-analysis. Molecular Neurobiology, 54(9), 7297–7311. https://doi.org/10.1007/s12035-016-0192-9
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421
Shoba, G., et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450
NIAAA. Health Topics: Alcohol and the Brain. https://www.niaaa.nih.gov/alcohols-effects-health/alcohol-topics/health-topics-alcohol-and-brain
USDA MyPlate. Dairy Group. https://www.myplate.gov/web/eat-healthy/dairy
FDA. Advice about Eating Fish. https://www.fda.gov/food/consumers/advice-about-eating-fish
FDA. Spilling the Beans: How Much Caffeine Is Too Much? https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
Pull Quotes:
“BDNF supports brain development and helps maintain neurons throughout life.”
“Rodent experiments have linked high-sugar, high-saturated-fat diets with reduced hippocampal BDNF-related activity.”
“Some measurements of circulating BDNF have been associated with age and memory performance.”