cognition
mental health
BDNF

How to Increase Intelligence and Enhance Learning (BDNF)

Written by Matt Carland, PhD on September 23rd, 2019
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The BDNF gene is responsible for creating one of the most important compounds your brain uses to promote neurogenesis, synaptic plasticity, and many other processes crucial for optimal brain function. The variants you carry in this gene determine how much of this important compound you produce, which can in turn influence many aspects of your cognitive ability. Read on to learn more about BDNF, how it works, and the steps that you can take to boost your BDNF genotype even further!

What Is BDNF?

Brain-derived neurotrophic factor — or BDNF for short — is one of the most important compounds that your brain uses to promote the growth and development of neurons [R, R].

BDNF is a “neurotrophic factor” — a family of compounds that also includes nerve growth factor (NGF), neurotrophin, and others — and which play many key roles that support your brain’s ability to grow and learn [R, R, R, R].

For example, your brain uses BDNF to stimulate the production of new neurons (through the process known as neurogenesis) [R].

BDNF also helps existing neurons grow new connections to other brain cells, which gives it a key role in synaptic plasticity. By extension, BDNF is critical for your ability to learn and store new information and memories [R, R, R, R].

BDNF also helps brain cells recover from damage, as well as helps neurons to maintain their myelin sheaths — the fatty coating over neurons that enables them to transmit and receive electrical signals as efficiently as possible [R, R, R].

All together, the many important roles that BDNF plays throughout your brain also makes it one of the most important factors that can affect your cognitive ability! In this post, we’ll be looking at the BDNF gene, the main gene that is responsible for determining how much of this important compound your brain produces.

BDNF is one of the main compounds your brain uses to promote the growth and development of neurons. By stimulating key processes such as neurogenesis, synaptic plasticity, and more, the total amount of BDNF your brain produces can have a significant effect on your overall cognitive ability.

 

What Does The BDNF Gene Do?

One of the most important factors that determines your overall levels of BDNF is the (aptly-named) BDNF gene, the main gene responsible for creating BDNF in your brain and throughout the rest of your body.

This gene has been extensively studied, as the variants that different people carry for this gene can have a very significant influence on how much BDNF they produce — and therefore how much of it is available in the brain to help promote neurogenesis and synaptic plasticity.

Because the functions of BDNF are so important for overall brain function, genotypes for SNPs in the BDNF gene have been associated with many aspects of cognitive function, including overall cognitive ability [R, R], fluid intelligence [R], learning and memory [R, R, R, R], cognitive flexibility (executive function) [R], and even total brain size [R, R]!

The genetic variations you carry in the main BDNF gene determines how much BDNF you produce, which in turn affects many different aspects of your cognitive function.

 

Your BDNF Genotype

One of the most important and highly-studied SNPs for determining your total overall levels of BDNF is rs6265, also known as the “Val66Met” polymorphism [R, R]. You can see your genotype for this critical SNP in the table below:

SNP Table

variant genotype frequency risk allele
rs6265

 

 


The two possible alleles for this SNP are the major ‘C’ allele (also widely referred to as the valine, or “val”, allele), and the minor ‘T’ allele (also known as the methionine, or “met”, allele) [R, R].

When it comes to cognitive function, it’s better to carry the homozygous major ‘CC’ (“val/val”) genotype, which about 64% of the general population has.

For example, a targeted gene study gave 437 people a large number of cognitive tests, while also recording their genotype for this BDNF SNP. They found that people who carried two copies of the ‘C’/“val” allele showed significantly enhanced verbal memory and visuospatial processing ability compared to people who carried copies of the ‘T’/“met” allele [R].

Similarly, another targeted study in 114 healthy people found that carriers of two ‘C’/“val” alleles had significantly higher levels of fluid intelligence (“performance IQ”) relative to people with one or more copies of the ‘T’/“met” allele [R].

Because this SNP is so widely studied by scientists, there are literally dozens of other studies that have shown similar results! Instead of going through them all individually, we’ll summarize them in the list below.

The beneficial ‘C’ (“val”) allele of rs6265 has also been associated with:

  • Better working memory (on the n-back task) [R]
  • Enhanced learning and memory [R, R, R, R]
  • Increased executive function and greater cognitive flexibility [R, R]
  • Larger overall brain volume [R], as well as higher amounts of grey matter in several key cognition- and memory-related brain areas (such as the prefrontal cortex and hippocampus) [R, R]
  • Increased activation in the hippocampus while storing and recalling memories (leading to 25% enhanced memory performance compared to “met” allele carriers) [R, R, R]
  • Better reading comprehension and verbal memory, as well as more efficient brain activation (in children) [R]
  • Greater resilience against the negative effects of stress and anxiety [R, R, R]

All in all, a very large body of evidence indicates that it’s better to carry the ‘C’ allele for this important BDNF SNP!

Having more copies of the good ‘C’ (“val”) allele for rs6265 is associated with a large number of cognitive and other benefits — whereas people who carry the bad ‘T’ (“met”) allele are at a relative disadvantage.

 

SNP Mechanisms

In general, the benefits of the good ‘C’ (“val”) allele stem from relatively increased overall levels of BDNF in the brain, whereas the bad ‘T’ (“met”) alleles are worse because they decrease the amount of BDNF a person produces [R, R, R, R].

However, the genotype you carry for this SNP also changes the way that neurons store and use BDNF. Normally, BDNF needs to kept close to neural synapses (the place where two neurons “connect” to each other) in order to help trigger plasticity-related changes. However, the ‘T’/“met” allele causes neurons to store BDNF farther away from synapses, in the main “body” of the cell (the “soma”) [R, R, R, R]. This makes it more difficult for BDNF to be activated by neural activity, which further contributes to the cognitive effects of the different rs6265 genotypes [R, R, R].

Lower levels of active BDNF ultimately makes your brain less able to grow and adapt to new information, which is most likely where this SNP’s major cognitive effects come from. For example, deleting the BDNF gene in mice causes greatly reduced synaptic plasticity [R], which in turn produces significant impairments in their ability to learn [R].

Given everything we know about the many different ways this gene can influence peoples’ cognitive ability, it’s likely that similar mechanisms are at play in humans as well.

Compared to carriers of the ‘T’ allele, people with the beneficial ‘CC’ genotype for rs6265 have a copy of the BDNF gene that produces more active BDNF.

 

Recommendations

Lifestyle:

Exercise

Getting plenty of regular exercise is one of the best ways to promote overall health. Among its many well-known benefits, exercise can directly boost the production and release of BDNF in the brain and throughout the body [R, R, R].

Exercise has also been linked to enhanced working memory, greater cognitive flexibility, faster cognitive processing speed, and higher levels of synaptic plasticity [R, R, R] — and it is likely that increased BDNF levels are directly responsible for many of the proven physical and cognitive benefits of exercise [R, R]!

 

Sunlight

Another key lifestyle factor that can influence your BDNF levels is how much natural sunlight you get. Lack of sunlight significantly reduces BDNF levels in the brain [R]. Conversely, increasing sun exposure can be a powerful way to boost your BDNF levels [R].

Sun exposure also increases alertness and cognitive performance — and regular exposure to sunlight can even help protect against cognitive decline (both directly, as well as by stimulating the production of vitamin D, an important nutrient for higher brain function) [R, R, R, R].

 

Stress Management

Finally, stress is another key lifestyle factor that can significantly decrease the amount of BDNF you produce [R, R, R, R]. Therefore, it would be a good idea to cultivate some stress-busting hobbies, such as yoga [R, R, R, R] or meditation [R, R, R].

For example, practicing yoga has been found to increase BDNF levels [R]. It has also been linked to significant improvements in attention, executive function, processing speed, and social cognition [R, R].

Similarly, meditation has also been linked to many cognitive benefits, such as increased executive function, enhanced attention and concentration, and faster cognitive processing speed — even after just as little as 4 sessions of practice [R, R]! Meditation can even help your brain grow, as it has been associated with increases in grey matter volume in several key brain areas related to cognition and emotional control [R]. These benefits also appear to get even stronger with continued practice, making meditation a great long-term strategy to boost your brainpower [R, R, R]!

Supplements:

Sodium Butyrate / Resistant Starch

HDAC inhibitors, such as sodium butyrate and resistant starches, have been shown to boost BDNF production in the brain [R, R]. Supplementing with these natural compounds has also been linked to direct cognitive benefits, such as enhanced learning and memory [R, R, R, R, R]. They also boost neurogenesis and synaptic plasticity — benefits which are probably directly linked to increased BDNF levels [R, R, R, R].

Butyrate can be obtained from dairy sources such as milk or butter, or it can be supplemented directly [R, R]. Alternatively, you could also try increasing your consumption of resistant starches, common dietary compounds that your gut flora naturally convert into active butyrate [R, R, R]. Foods that are rich in resistant starch include corn, rice, green bananas, and potatoes [R].

 

Lithium Orotate

Another great supplementation choice for you would be lithium orotate, a natural form of lithium that significantly boosts BDNF levels throughout the brain [R, R, R]. 

Its ability to promote brain growth by increasing BDNF is probably responsible for many of its beneficial effects on cognition, as well as its ability to fight against age-related cognitive decline and other common cognitive impairments [R, R, R, R].

 

Fish Oil / Docosahexaenoic Acid (DHA)

Finally, another excellent supplement for carriers of rs6265 risk alleles is fish oil. Fish oil contains polyunsaturated fatty acids (PUFAs) such as docosahexaenoic acid (DHA), which promote neurogenesis and synaptic plasticity by boosting BDNF levels [R, R, R, R]. 

Supplementing with fish oil / DHA has also been associated with enhanced learning and memory [R], faster processing speed [R], increased verbal intelligence (IQ) [R], and enhanced overall cognitive performance [R, R].

The best way to counteract risk alleles for rs6265 is to use lifestyle hacks and supplements that boost your BDNF levels, which can help you give you the cognitive advantages of the beneficial genotypes by boosting neurogenesis and synaptic plasticity.

Author photo
Matt Carland
PhD

Matt received his PhD at the Université de Montréal in Neuroscience.

Matt holds multiple degrees in psychology, cognitive science, and neuroscience. He has over a decade of experience in academic research and has published a number of articles in scholarly journals. He currently works as a neuropsychologist in Montreal, where he performs research on the links between personality traits and the development of clinical disorders such as addiction, compulsive gambling, and disordered eating.

Disclaimer

The information on this website has not been evaluated by the Food & Drug Administration or any other official medical body. This information is presented for educational purposes only, and may not be used to diagnose or treat any illness or disease.

Also keep in mind that the “Risk Score” presented in this post is based only on a select number of SNPs, and therefore only represents a small portion of your total risk as an individual. Furthermore, these analyses are based primarily on associational studies, which do not necessarily imply causation. Finally, many other (non-genetic) factors can also play a significant role in the development of a disease or health condition — therefore, carrying any of the risk-associated genotypes discussed in this post does not necessarily mean you are at increased risk of developing a major health condition.

Always consult your doctor before acting on any information or recommendations discussed in this post — especially if you are pregnant, nursing, taking medication, or have been officially diagnosed with a medical condition.

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