Brain-Derived Neurotrophic Factor (BDNF): Your Brain’s Fertilizer

Ever heard of BDNF? Think of it as fertilizer for your brain. Brain-derived neurotrophic factor (BDNF) is a special protein that helps your brain cells grow, connect, and stay strong. It supports learning, memory, and mental sharpness — essentially keeping your brain young and resilient.

When BDNF levels drop, things can start to go off balance. Low BDNF has been linked to conditions like depression, Alzheimer’s, and Parkinson’s. But the good news? We can boost it naturally.

Regular exercise, especially activities that get your heart rate up — like brisk walking, dancing, or cycling — increases BDNF production. So does a diet rich in omega-3 fatty acids (found in foods like salmon, chia seeds, and walnuts).

BDNF isn’t just a brain booster. It also supports metabolic health by improving insulin sensitivity and helping regulate weight and blood sugar levels. In other words, what’s good for your body is good for your brain too.

Small, consistent actions — a morning walk, a balanced meal, a few minutes of mindfulness — all contribute to better brain health and a more resilient you.