A look at BDNF and how food sleep sunshine and friendship could be your secret mental health tools
As Mental Health Month comes to a close, we’ve seen just about every article and Instagram post share the usual suspects for reducing stress and feeling better. Journaling, therapy, yoga, meditation, yes, they’re all helpful and absolutely worth your time. But if you know me, you know I love to zoom out and look at the why behind things. And that means we need to talk about something that rarely makes the mainstream mental health lists: BDNF.
Let me introduce you to one of your brain’s best friends, BDNF, which stands for Brain-Derived Neurotrophic Factor. Discovered in 1989 (shoutout to researchers Yves-Alain Barde and Hans Thoenen who found it in pig brains, science is wild), The BDNF gene is a protein that helps your brain’s neurons survive, grow, mature, and stay strong. In other words, this thing is basically Miracle-Gro for your brain.
BDNF is critical for learning and memory, and when levels are low, we see a higher risk for anxiety disorders, depression, and even overall poorer cognitive function. On top of that, research links low BDNF to obesity, type 2 diabetes, and anorexia. I think we could call BDNF a natural antidepressant, don’t you? So if BDNF is that important to our brain health, how do we make sure we’ve got enough of it?
Let’s start with something simple in theory and tough in practice, and even something I’ve covered in an episode: managing stress. Yep, the eye roll is valid, but it matters. Stress decreases BDNF levels. That means all those deep breaths, the guided meditations, and that moment you decide not to rage-text your boss are doing more than protecting your blood pressure, they’re supporting your brain chemistry too.
Another great way to support BDNF is exercise. Study after study shows that physical activity, especially aerobic exercise, gives BDNF a major boost. It’s one of the fastest, easiest ways to increase your levels and help your brain. So if you needed one more reason to get moving, this is it. Want another one? Go outside. Sunlight and BDNF are friends. There’s a real connection between time in the sun and higher BDNF levels, which could help explain Seasonal Affective Disorder (SAD). Add quality sleep to the list too, especially REM sleep, when BDNF production happens. It’s not just about how long you sleep, but how well you sleep. If you’re dragging all day, it’s worth looking into your sleep quality.
And don’t underestimate your social life. Being around people you care about, feeling supported, having meaningful connections, it’s all directly tied to better BDNF levels. So your happy hour or Sunday brunch has a science-backed purpose. You’re welcome.
Now, you know I have to bring this back to nutrition and mood. Nutrition is a major player in how our brains function, and BDNF is no exception. Processed foods? Not your friend. In fact, they’ve been shown to lower BDNF levels. On the other hand, foods that support brain function and gut health give your brain the tools it needs to produce BDNF naturally! If you want to bulk up on your knowledge of nutrition, take a little look at my episode on America’s Fiber Problem.
Here’s how: when you eat prebiotic foods (fiber-rich vegetables and fruits), you’re feeding your gut’s “good bugs.” Those good bugs produce butyrate, and butyrate helps produce BDNF. So your morning blueberries, that roasted cauliflower, or even a fresh apple can start a chain reaction that leads to a healthier brain. Bonus: blueberries, dark chocolate, and even red wine (yes, really) are all rich in flavonoids that are also associated with BDNF production.
For those of you wondering about supplements, I hear you. Certain supplements can absolutely support your BDNF levels, too. Here are some of the stars:
- Curcumin, the bright yellow compound in turmeric
- Green tea, thanks to its powerful antioxidants
- Omega-3 fatty acids, especially post-brain injury
- Magnesium, zinc, amino acids, adaptogenic herbs, DHEA, and NAC
Some of my go-tos include:
- Curcumin Extreme
- Isotonix Resveratrol
- Shopping Annuity Brand Premium Green Tea
- Heart Health Essential Omega III Fish Oil with Vitamin E
- Isotonix Magnesium
- NutriClean HepatoCleanse (Liver Support Formula)
Let’s be real though. You don’t have to do everything all at once. Supporting BDNF and mental health is not about perfection. Choose one or two tools that feel approachable, maybe that’s a morning walk, switching up your snacks, or finally blocking that 10pm scroll session in favor of actual sleep. Then, once you feel good about it, add something else. It’s the consistency that makes the difference, not the all-or-nothing approach.
Of course, if you’re currently working with a doctor, psychiatrist, or pharmacist for your mental health, be sure to check with them before adding new supplements or routines. This is about partnering with your healthcare team, not replacing it.Just remember — mental health is health. And supporting your BDNF can be one powerful piece of the puzzle. So next time you’re feeling off, overwhelmed, or can’t remember why you walked into the room, remind yourself: this can get better. And the path forward might include sunshine, fiber, and a little more time with your friends. Cheers to that.