Does increasing neuroplasticity, through the promotion of Brain-Derived Neurotrophic Factor (BDNF), facilitate neural growth, connection formation, and neurogenesis?

From the Guidelines

Increasing neuroplasticity through the promotion of Brain-Derived Neurotrophic Factor (BDNF) is crucial for facilitating neural growth, connection formation, and neurogenesis, as evidenced by recent studies 1. To achieve this, I recommend a multi-faceted approach that combines lifestyle changes and specific supplements.

Key Recommendations

• Regular aerobic exercise (30 minutes daily) is essential as it increases blood flow to the brain and stimulates the release of BDNF, which acts as fertilizer for neurons.
• Adequate sleep (7-9 hours nightly) is crucial for memory consolidation and neural repair.
• Mental stimulation through learning new skills, puzzles, or languages challenges the brain to form new connections.
• Nutritionally, focus on omega-3 fatty acids (found in fatty fish or supplements at 1000-2000mg daily), which support cell membrane health.
• Supplements that may help include Lion's Mane mushroom (500-1000mg daily), which has been shown to stimulate nerve growth factor production, and Bacopa monnieri (300mg daily), which may enhance cognitive function.
• Intermittent fasting protocols (such as 16:8) can increase BDNF levels.
• Stress management through meditation or mindfulness (10-20 minutes daily) helps prevent cortisol-related damage to neurons. These approaches work synergistically to create an optimal environment for neurogenesis and neuroplasticity, particularly in the hippocampus, which is central to learning and memory.

Mechanisms and Evidence

The promotion of BDNF is critical for neurogenesis, as it supports the proliferation, migration, and differentiation of neural stem cells 1. Recent studies have shown that acupuncture, particularly electroacupuncture, can promote the expression of BDNF and other neurotrophic factors, leading to improved neurological deficits and reduced brain edema in experimental ischemic stroke models 1. Additionally, exosomes released by neural cells play an important role in regeneration and remodeling of the nervous system after neural injury, and electroacupuncture may promote endogenous neural stem cell differentiation into neurons via the up-regulation of miR-146b 1. Chronic pain conditions, on the other hand, have been shown to reduce BDNF levels in the ventral tegmental area, highlighting the importance of managing chronic pain in promoting neuroplasticity 1.

Clinical Implications

In clinical practice, a comprehensive approach that incorporates lifestyle changes, supplements, and stress management techniques can help promote neuroplasticity and improve outcomes in patients with neurological disorders. By prioritizing the promotion of BDNF and neurogenesis, healthcare providers can help patients optimize their brain health and reduce the risk of neurological decline.

From the Research

Neuroplasticity and BDNF

• Increasing neuroplasticity through the promotion of Brain-Derived Neurotrophic Factor (BDNF) has been shown to facilitate neural growth, connection formation, and neurogenesis 2, 3, 4, 5, 6.
• BDNF is a neurotrophin that enhances neuroplasticity via different pathways, including synaptogenesis, neurogenesis, and long-term potentiation 2.
• Physical exercise has been associated with increased neuroplasticity, neurotrophic factors, and improvements in brain function, with BDNF being a key mediator of exercise-induced neuroplasticity 3, 6.

Exercise and Neuroplasticity

• Exercise has been shown to increase peripheral BDNF levels, with high-intensity exercise being associated with increased peripheral lactate levels, which are in turn associated with increased peripheral BDNF levels 2.
• Moderate to high-intensity aerobic exercise has been shown to increase the level of peripheral BDNF and positively influence functional gains in neurological conditions 6.
• Exercise protocols with a minimum session duration of 30 minutes, frequency of 3 times/week, and intervention duration of 4 weeks have been shown to have larger outcomes in terms of increasing BDNF levels and inducing neuroplasticity 6.

Lifestyle Factors and Neuroplasticity

• Modifiable lifestyle factors, such as diet and exercise, have been shown to contribute to neuroplasticity and neurogenesis in the aging brain 4.
• A diet consisting of curcumin has been shown to have anti-oxidative properties, which can prevent rapid aging of the brain, while a caloric restriction diet can influence brain plasticity and preclude the decline of memory 4.
• Exercise can increase brain-derived growth factor (BDGF), vascular endothelial growth factor (VEGF), synapsin one, and tyrosine kinase activity, which can expand the size of the brain, enhance plasticity, and neurogenesis 4.