Brain-derived neurotrophic factor (BDNF) is a neurotrophin — a protein that supports the survival, growth, and maintenance of neurons. A 2011 study by Kirk Erickson demonstrated that aerobic exercise training over 12 months increased hippocampal volume by 2% in adults aged 55–80, reversing age-related atrophy — with corresponding improvements in spatial memory. The hippocampus, which normally shrinks 1–2% per year in sedentary adults, grew in exercising adults.
Other BDNF Stimulators
- Intermittent fasting — increases BDNF through AMPK activation and reduced inflammatory load
- Cold exposure — cold water immersion increases BDNF by 2–3 fold acutely
- Omega-3 DHA — a structural component of neuronal membranes; DHA deficiency impairs BDNF signalling
- Social connection — meaningful social interaction increases BDNF in the hippocampus through oxytocin signalling
- Cognitive challenge — learning new skills increases BDNF production in the regions being trained
BDNFbrain healthneuroplasticityexercisecognitive healthneurogenesis