What is BDNF?


BDNF stands for "brain derived neurotrophic factor" and is a compound produced primarily in the brain, where it concentrates in the learning and memory centres. Many other tissues produce BDNF including the heart, lungs, gut, and other organs.


BDNF naturally decreases as we age. Studies have shown that BDNF levels that are high can contribute memory and to the production of new brain cells (neurogenesis). Higher levels of BDNF can prevent the brain from aging and promote greater brain adaptability (neuroplasticity).


Not only does BDNF impact brain health, it can also influence metabolic systems such as energy balance, appetite control, glucose metabolism, insulin sensitivity, and even cardiovascular disease. Diabetes and obesity may be prevented by having high levels of BDNF.


A recent study published in Clinical Nutrition ESPEN in March 2023 looked at the benefits of omega-3 supplementation and BDNF levels. In this study, dosing of 1500mg of omega-3 daily for at least 10 weeks showed significant improvement in BDNF levels especially in subjects under 50 years of age. 


What is a good omega-3 supplement?


I recommend a triglyceride form of fish oil that is tested for heavy metals and is ethically sourced.


My top recommended brands for fish oils:


Designs for Health Omega Avail Hi-Po fish oil capsules

Nutrasea HP high potency fish oil in capsules or liquid

Aqua Omega high potency fish oil capsules or liquids

(Optimal ingestion is at meal times and some liquids do need to be refrigerated.)


Other things to consider to improve and raise BDNF backed by research include:


  • Exercise including HIIT (high intensity interval training) this includes resistance training and doing short bursts of exercise followed by slower steady state movements 
  • Sauna (such as infrared sauna but can also include hot tub use)
  • Healthy diet specifically the MIND diet which is a combination of the Mediterranean diet and the DASH diet - a low sodium diet
  • Menopausal and perimenopausal women there is new research looking into the impact of estrogen specifically estradiol on the brain
  • Meditation
  • Probiotics and gut health


I'm excited to see research showing the positive influence that diet, lifestyle, hormones and supplementation can have on improving BDNF levels to prevent and stave off aging of the brain.


Book in here for a free discovery call with me.


In Health,

Dr. Amy Tung, ND