Imagine a molecule in your brain that acts like a personal trainer for your neurons, helping them grow stronger, form new connections, and even recover from damage. That’s exactly what brain-derived neurotrophic factor (BDNF) does. Referred to as "fertilizer for the brain" by psychiatrist Dr. David Merrill, BDNF also plays a critical role in neuroplasticity—the brain’s ability to adapt, learn, and stay resilient throughout life. It does so by regulating long-term potential (LTP) and long-term depression (LTD)— the molecular underpinnings of learning and memory.
BDNF naturally decreases with age, contributing to brain shrinkage (atrophy) and cognitive decline. The hippocampus—a brain region essential for learning and memory—is especially affected, as demonstrated by Erickson et al., 2010. They found that BDNF plays a central role in mediating age-related hippocampal volume loss, likely by driving synaptic loss (Erickson et al., 2010). BDNF protects the connections between neurons (synapses), but as its levels drop, these connections deteriorate, leading to brain volume loss. This reduced hippocampal size, in turn, mediates age-related declines in spatial memory, helping explain why memory often deteriorates as we get older (Erickson et al., 2010).
Further research highlights the broader implications of reduced BDNF. Studies link low BDNF levels to neurodegenerative diseases such as Alzheimer’s disease (AD), frontotemporal dementia (FTD), and vascular dementia (VAD) (Ventriglia et al., 2013). Additionally, patients with mild cognitive impairment (MCI)—a transitional stage between normal aging and AD—show 21-30% reductions in pro-BDNF, BDNF’s precursor (Budni et al., 2015). These findings suggest that BDNF not only influences normal cognitive aging but also plays a role in the development of age-related neurodegenerative conditions.
Boosting BDNF is a key strategy for enhancing brain plasticity, cognitive function, and resilience to neurodegenerative diseases as you age. Increasing BDNF through targeted lifestyle changes promotes improved learning, memory, and overall brain health. Among the most effective methods for boosting BDNF are resistance exercise and high-intensity interval training (HIIT), which have been shown to significantly elevate BDNF levels compared to continuous exercise (Marquez et al., 2015; Saider et al., 2024). Heat exposure, such as regular use of saunas or hot tubs, has also been demonstrated to stimulate BDNF production (Glazachev et al., 2020). Additionally, photobiomodulation (PBM), which applies red and near-infrared light to the brain, is emerging as a promising therapy for enhancing BDNF levels (Nairuz et al., 2024). Combined, these strategies provide a powerful toolkit for optimizing your brain's BFF—BDNF—helping to maintain cognitive function and protect against age-related brain decline.
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