brain derived neurotrophic factor
(BDNF)
A protein encoded by the BDNF gene. It is a neurotrophin of growth factors expressed in the brain and peripheral tissues.
It is structurally similar to nerve growth factor (NGF), neurotrophin-3 (NT-3), and neurotrophin-4 (NT-4, NT-4/5), and shares the tropomyosin receptor kinase B (TrkB) with NT-4.
NT-3 helps to support the survival and differentiation of existing neurons, and encourages the growth and differentiation of new neurons and synapses.
Val66Met (Rs6265, G196A) is a gene variation (mutation), a single nucleotide polymorphism in the BDNF gene for some people, resulting in lower BDNF levels. They have structural differences in their hippocampus, prefrontal cortex, parahippocampal gyrus, and amygdala, and tend to perform poorly on verbal tasks, working memory tests, and spatial tasks.
(Functions)
• regulates proliferation of neural progenitors, promotes survival of dorsal root ganglion neurons
• enhancing neurogenesis, regulates neuronal morphology, regulates synaptic plasticity
• development of the visual cortex
• improving learning and memory, specifically, within the hippocampus, that process and retrieve declarative memories (related to facts and events) and spatial relationship memories (pathways or routes), and where short-term memories are converted into long-term memories, that are then stored elsewhere in the brain.
• regulates apoptosis triggered by trauma (following injury)
It binds to TrkB, that activates signal transduction cascades crucial for CREB (cAMP response element-binding protein) and CBP (CREB-binding protein) production.
CREB binds to cAMP response elements (CREs, DNA sequences), thereby increasing or decreasing the transcription of the genes. It promotes thymocyte survival.
It plays active roles in the hippocampus, prefrontal cortex, and other brain areas, which are associated with memory and cognition, it is critical for higher brain functions.
(Examples of lower BDNF levels)
• aging
• depression, anxiety
• drinking problems (e.g. binge drinking)
Severely low:
• Alzheimer's, dementia
(Examples of ways to keep BDNF levels high)
• Control stress and inflammation levels.
- Avoid processed foods and sugar.
- Manage stress.
- Get enough sleep.
• Exercise regularly.
• Prioritize social connections.
• Breathe fresh air.
• Have the sunshine.
• Drink coffee. Coffee bean is rich in chlorogenic acid, caffeic acid, and caffeine.
• Eat a high-protein diet.
• Restrict carbohydrate or fasting. Beta-hydroxybutyrate, a ketone the liver produces appears to increase brain BDNF levels.
• Eat polyphenol antioxidants (e.g. dark chocolate, blueberries, extra-virgin olive oil)
• Take BDNF supplements.
- omega-3
- magnesium (esp. magnesium threonate)
- zinc
- niacin
- curcumin
- medium-chain triglyceride oil: Increases beta-hydroxybutyrate levels.
- L-theanine: A calming amino acid found in green tea.
- resveratrol: Found in red grapes.