Did you know that you have a “smart gene”? It’s called homologene 7245.
This gene helps you produce a substance in the brain called “brain-derived neurotrophic factor” (BDNF). It acts like growth hormone for brain cells – and its effects on brain function boost your learning and memory and protect you from injury.
BDNF enhances the growth and health of nearly every brain function and type of brain cell, including:
- synapses (the connections between nerve cells)
- synaptic transmission (how neurons talk to each other)
- the formation of the “glial” cells (these act as your brain’s immune cells, anchor neurons, and help clean up waste)
- the development of dendrites (your brain cells’ “antennae,” these cells receive signals from other parts of the brain and communicate them to the cell body)
- brain cell formation and protection
But here’s why it’s important to know that BDNF boosts your brainpower and brain health:
There’s a nutrient you can take that kicks the gene responsible for BDNF production into high gear.
You may recognize it as one of the two main components of omega-3. It’s called “docosahexaenoic acid,” or DHA.
Evidence has been mounting that highlights just how critical BDNF is to brain function – and DHA’s power to activate it:
- When researchers recently looked at people with brain injury, they found that DHA restores the production of BDNF to normal. 1
- In a landmark study published in the American Journal of Nutrition, researchers showed that breast-fed infants whose mothers took 200 mg of DHA per day outperformed DHA-deficient infants at every level. They had better hand-eye coordination, as well as enhanced “gross motor skills” like standing up, walking, going up and down stairs, and keeping their balance.2
- Researchers at UCLA found that animals given high levels of DHA enjoyed significantly higher BDNF levels. They were far more resistant to injury from brain trauma. And those who didn’t get enough DHA in their diet suffered from learning disabilities.3
- A recent Japanese study added to the good news: memory and learning ability improved dramatically with boosted BDNF production.4
Turning on this “smart gene” is as easy as eating omega-3 rich foods like walnuts, sardines, salmon, grass-fed beef, avocados and eggs.
A standard serving of grass-fed beef has 88.5 mg of omega-3. Grain-fed beef has maybe ¼ that much. One cup of avocados also gives you 160 mg of omega-3s. An egg has over 100 mg of omega-3s.
You can also take a supplement that has DHA.
Cod liver oil is one of the best sources of DHA I know of. Make sure its purity is guaranteed, since environmental toxins get stored in the fat of the fish.
1. Wu A, Ying Z, Gomez-Pinilla F. “The Salutary Effects of DHA Dietary Supplementation on Cognition, Neuroplasticity, and Membrane Homeostasis After Brain Trauma.” J Neurotrauma. 2011 Oct;28(10):2113-22.
2. Jensen et al. “Effects of Maternal Mocosahexaenoic Acid Intake on Visual Function and Neurodevelopment in Breastfed Term Infants.” American Journal of Clinical Nutrition. 2005. 82(1):125-132.
3. Wu et al. “Dietary omega-3 Fatty Acids Normalize BDNF levels, Reduce Oxidative Damage, and Counteract Learning Disability After Traumatic Brain Injury in Rats.” Journal of Neurotrauma. 2004. 21(10):1457-67.
4. Yamada et al. “Role for Brain-Derived Neurotrophic Factor in Learning and Memory.” Life Sciences. 2002. 70(7):735-744.