What is Neurogenesis? What Foods and Supplements Help Promote it?

Neurogenesis is the process by which new neurons are formed in the brain. AKA a process in which new pathways and connections are made in the brain and in-turn grow your brain cells.

Neurogenesis is crucial when an embryo is developing, but also (good news for us) continues in certain brain regions after birth and throughout our lifespan.

Studies have shown evidence pointing to the fact that we can help increase the process of neurogenesis by adopting certain habits into our lifestyle and eating certain foods.

Below is a list I've compiled of certain things you can start practicing in your life to encourage neurogenesis in the brain.

1. Meditation

Stress is thought to be one of the main factors that decrease neurogenesis in the adult brain. Whether it be a physical stress or mental stress, both have adverse effects on our brain. Through some studies, meditation is shown to increase the size of the hippocampus.

Interested in starting to meditate? Check out this article HERE first.

2. Exercise

Research suggests that daily movement, specifically aerobic exercise, can stimulate the number of new neurons in the hippocampus. Some examples of great aerobic exercise include running, walking, biking, cardio HITT training, circuit training, and jump rope. Check out this cardio strength training workout you can do HERE.

3. Learning a new skill

Learning new skills (particularly challenging ones) increases the survival of new neurons in the hippocampus, according to some recent studies. Scientists think that the hippocampus shrinks with age, and engaging in a complex mental activity is associated with less shrinkage. What new hobby have you been intrigued by but never quite got to learning it? Consider it now! It’s never too late to start.

4. Sleep

Chronic sleep deprivation seems to reduce neurogenesis by increasing levels of stress hormones. Researchers consider that adequate sleep increases neurogenesis by lowering stress hormones. Sleep is such an immune system booster for a few reasons but most notably because when we sleep, there’s a protein released by your immune system that’s called cytokines. Cytokines are a large group of proteins, peptides or glycoproteins that are secreted by specific cells of the immune system. Cytokines are a category of signaling molecules that mediate and regulate immunity and inflammation. Think of these as your body’s go-to soldiers that fight off invaders and are enlisted whenever an infection is detected. This protein initiates inflammation as a way to kick off wound healing.

So what happens when you don’t get enough good sleep? The production of these cytokines decreases, along with the development of infection-fighting antibodies, giving you fewer chances to ward off any virus. Make sure you’re prioritizing your Z’s!

5. Having sex

Sexual activity can also help relieve stress, but animal studies suggest it may also increase neurogenesis. Scientists found this with both acute and chronic sexual activity in rats- does it work for humans? Worth a shot in my opinion.

6. Omega 3-fatty acids

The omega-3 fatty acid DHA increased the formation of new connections in the hippocampus in gerbils. Increased hippocampal neurogenesis via omega-3 fatty acids has been proposed as a way to prevent PTSD, but this hasn’t been proven in humans. More research is needed.

Ashwagandha is seen as an adaptogenic herb (one that is said to promote balance in the body).In animals, withanoside IV (a compound found in Ashwagandha) prevented the loss of neurons caused by amyloid beta plaques in the hippocampus and brain cortex. The authors of the study suggested that ashwagandha should be researched in Alzheimer’s patients, but clinical trials haven’t yet been carried out.

7. Psilocybin

Disclaimer: My aim is to discuss research findings. I strictly advise against taking these substances under any circumstances. Psychedelics like psilocybin, ibogaine, and DMT (in ayahuasca) are illegal. They are classified as Schedule I drugs. Having possession of these substances can result in criminal prosecution.

The psychedelic psilocybin, has also been shown to have some potential involvement in neurogenesis. According to this article by Synthesis. In a study done at Johns Hopkins University in 2013, psilocybin was given to mice and their brains were investigated for signs of neurogenesis. They found that standard micro-doses of psilocybin (0.1mg/kg) slightly increased the number of new cells growing in the hippocampus of the mice.

These results were preliminary, which means we don’t know how they would translate to humans. But they show that it’s likely that psilocybin could boost the growth of new neurons in the hippocampus

Until recently, neuroscientists believed that the central nervous system, including the brain, was incapable of neurogenesis and unable to regenerate. However, stem cells were discovered in parts of the adult brain in the 1990s, and adult neurogenesis is now accepted to be a normal process that occurs in the healthy brain.