Hey there, happy Friday!

Not sponsored, but I just wanted to shoutout my friend and neuroscientist Ludovico (@brain.curiosities online) for hitting the bestseller list in psychology research!! Be sure to get your copy - here’s a link:

In other news:

NEW RESOURCE ALERT!
THE TOP ADHD SUPPLEMENTS, BACKED BY RESEARCH

If you’ve ever wanted to know for sure what supplements would likely help your ADHD, I’ve compiled a list of the top five supplements + herbs along with the dose that was researched.

It is available to Nutrimind Community Transformation Lab ($13/mo) members now!

Nutrition and BDNF: Can We Eat Our Way to a Healthier Brain?

Have you ever wondered about how to increase brain-derived neurotrophic factor (BDNF) using nutrition?

No?

Well, no matter. Today you are going to get the answer to the question you never knew you wanted to ask!

What is BDNF and Why Does It Matter?

BDNF is a crucial neurotrophic factor that supports the survival, growth, and maintenance of neurons. If you’re not familiar, BDNF is a protein that plays a massive role in brain function, memory, and mood regulation. Think of it as brain fertilizer—it helps your brain adapt, repair itself, and stay resilient. Higher BDNF levels are associated with better cognitive function, emotional regulation, and overall mental health. On the flip side, low BDNF is linked to a range of issues:

• Depression & Anxiety: Reduced BDNF levels have been found in people with major depressive disorder and anxiety disorders. Some antidepressants even work, in part, by increasing BDNF.

• ADHD: BDNF is involved in dopamine signaling and neuroplasticity, both of which play key roles in ADHD. Some studies suggest that lower BDNF levels may contribute to ADHD symptoms like impulsivity, inattention, and emotional dysregulation.

• Appetite & Metabolism: BDNF plays a role in energy balance, appetite regulation, and even insulin sensitivity. Some research suggests that low BDNF may be linked to overeating and metabolic disorders.

• Neurodegenerative Diseases: Conditions like Alzheimer’s and Parkinson’s are associated with declining BDNF levels, which contributes to brain atrophy and cognitive impairment.

• Learning & Memory: BDNF is crucial for long-term memory formation and cognitive flexibility. Low levels are associated with impaired learning, brain fog, and reduced mental agility.

What Did the Review Find?

This was a 2022 meta-analysis, meaning it looked over ALL the research there was on nutrition and BDNF and compiled it all together for us nicely. Meta-analyses are on the top of the scientific food chain: they are what we use to make more accurate understandings of how life works.

In the overall diet pattern, they found that whole grain consumption specifically was an indicator of improved BDNF levels and that overall fiber intake was a significant predictor of both BDNF levels and cognitive health.

The other area that improved BDNF levels was phenolic acids and other phenolic compounds. Interestingly, flavonoids were not associated with improved BDNF levels, which honestly surprised me considering their impact on the CREB pathway (which plays a role on BDNF expression).

Nothing else significantly impacted BDNF levels.

So, all together, what does this really mean for me?

If you’re looking to support brain health, boosting BDNF is a solid goal. Here’s how you can do it based on this research:

• Eat More Polyphenol-Rich Foods: Foods that specifically have phenolic acids/other phenolic compounds are berries, coffee, whole grains, nuts, seeds, citrus fruits, vegetables, and beans.

• Prioritize a Fiber-Dense Diet: Instead of hyper-focusing on polyphenols, just working to meet your fiber goals will do the job. Aim to eat servings of 2 fruits, 2 vegetables, 1 nut, 1 seed, and 1 whole grain a day. Ideally we’re eating about 2-3 servings of beans a week as well.

• Don’t Fall for “Brain Health” supplements: While some can be helpful, the evidence for supplements improving BDNF levels (AKA, one of the best markers of brain health) is close to none. It’s possible that a powerful polyphenol-rich brain health supplement could help; however, I would still caution against it until it was proven. Having financial security is still one of the best predictors of ADHD symptom severity, which is one reason why I am hesitant about many supplements (beyond their regulation standards).

• Incorporate Exercise & Sleep: Beyond diet, physical activity and quality sleep are two of the most effective ways to naturally boost BDNF levels.

P.S. if you want to know what herbs and supplements are going to actually help your ADHD symptoms, don’t forget to join the Nutrimind Community to get access to the TOP Evidence-backed ADHD Supplements! It’s available in the higher tier at this time ($13/month).

Thanks for reading!

If you have any thoughts, questions, or comments, be sure to shoot me a DM on Instagram @Nutrimindcoach or simply reply to this email. I LOVE hearing from you!

This week on the Nutritional Mental Health Podcast, my friend Peter Joseph and I chat about the psychology of exercise habits with ADHD: the barriers and how to overcome them. If you want to learn How to Form Exercise Habits with ADHD, it’s available on podcast platforms + YouTube. Check out the links below!