100 Brain Optimization Tips

www.brainprotips.com
Tip

Type

Proposed mechanism

Characteristic Reference

Blueberries

Food

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/

Cacao (or dark chocolate)

Food

Coconut oil (medium chain

triglycerides)
Herbs and spices

Food

Blueberry flavonoids reverse age-related deficits in humans and

animals alike
Dark chocolate and raw cacao enhance cognitive function, cerebral
blood flow, and insulin resistance. The effect size is most robust in
elderly adults.
Coconut oil is a source of medium-chain triglycerides (MCT), which
provide an alternative fuel source for the brain.
Herbs and spices, like cloves, peppermint, star anice, oregano, sage,
rosemary, spearmint and thyme have some of the highest total
antioxidant content (flavonoid + polyphenol) of any foods

Coffee

Food

http://www.ncbi.nlm.nih.gov/pubmed/20182035

Tumeric (curcumin)

Food

Coffee is antioxidant-rich, modestly improves mood and arousal,

and protects against Parkinson's disease
Tumeric-dervied curcumin confers a myriad of cognitive benefits

Eggs

Food

http://www.ncbi.nlm.nih.gov/pubmed/15640516

Salmon

Food

Eggs are highly nutrient-dense, containing ~180 mg of choline, an

acetylcholine precursor
Salmon contains astaxanthin (which confers the pink color), and
omega-3 fatty acids, a primary structural component of the brain

Walnuts

Food

http://www.ncbi.nlm.nih.gov/pubmed/24500933

Flax seeds

Food

Advocados

Food

Green tea
Sea weed (seriously!)

Food
Food

Brazil nuts

Food

Work less (if possible) and spend

more time doing things you enjoy
Solve puzzles/mind games

Habits

Rich in phytochemicals, including copious polyunsaturated fatty

acids, and offer benefits to brain health
A rich source of B vitamins and alpha-linolenic acid, which increases
neurogenesis
May increase brain perfusion and prevent hypoxia-induced cell
death
Associated with reduced prevalence of cognitive decline
Contains iodine, needed for the synthesis of thyroid hormone,
which is crucial to brain function (this is evident from the cognitive
effects of hypothyroidism)
The best selenium food source is brazil nuts, and selenium is an
important neuroprotectant
Life enjoyment improves mood, positively affecting mental health

Build a memory pallace

Habits

Vigorous exercise

Habits

Lifting weights
Get more sleep

Habits
Habits

Practice good sleep hygiene

Habits

Improve your vocabulary

Habits

Food

Habits

http://www.ncbi.nlm.nih.gov/pubmed/16794460

http://www.ncbi.nlm.nih.gov/pubmed/19223595

http://www.brainprotips.com/article/best-brain-foods-an-evidencebased-approach/

http://www.ncbi.nlm.nih.gov/pubmed/25277322

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145317/

http://www.ncbi.nlm.nih.gov/pubmed/19641487

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008828/

http://ajcn.nutrition.org/content/83/2/355.full
http://ajcn.nutrition.org/content/83/1/108.full

http://www.ncbi.nlm.nih.gov/pubmed/25567069

Stop using a calculator

Habits

Allocate time for personal

development
Learn effective stress management

Habits

Learning and complex mental activity results in beneficial synaptic

remodelling/synaptogenesis
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Multiple mechanism (e.g., enhanced neurogenesis, increased brain
perfusion)
Increased muscle mass may be neuroprotective
Multiple mechanisms. Sleep is needed for memory consolidation,
synaptic pruning, etc.
Multiple mechanisms. Sleep is needed for memory consolidation,
synaptic pruning, etc.
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Positively affects mental health

Habits

Mild stress is protective, extreme stress is neurotoxic

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181832/

Use the Flux app

Habits

https://www.med.upenn.edu/uep/user_documents/dfd3.pdf

Ditch the GPS

Habits

Learn a new language

Habits

Learn to code on CodeAcademy

Habits

Be slightly hungry

Habits

Flux decreases nighttime bluelight exposure, improving circadian

rhythym
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Hunger facilitates long-term potentiation via ghrelin/leptin signaling

Maintain high levels of mental activity Habits

Cultivate critical thinking and learn to Habits

spot logical fallacies

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008828/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514552/
https://www.med.upenn.edu/uep/user_documents/dfd3.pdf

https://www.med.upenn.edu/uep/user_documents/dfd3.pdf

http://www.ncbi.nlm.nih.gov/pubmed/24371130

Learning and complex mental activity results in beneficial synaptic

remodelling/synaptogenesis

Email suggestions, corrections, or questions to brainprotips@gmail.com

100 Brain Optimization Tips

www.brainprotips.com
Tip

Type

Proposed mechanism

Characteristic Reference

Use potassium/sodium salt

Habits

Potassium lowers blood pressure and offsets the hypertensive

effects of sodium. Decreased blood pressure has a protective effect
on the brain (unless you're hypotensive at baseline)

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225577/

Socialize and cultivate friendships

Habits

In late adulthood, cognitive function is tightly linked to socializing

http://www.ncbi.nlm.nih.gov/pubmed/18212333

Limit time on Facebook

Habits

http://www.newyorker.com/tech/elements/how-facebook-makes-usunhappy

Read one book a week

Habits

Sunlight

Habits

Sexual activity

Habits

Education

Habits

Early-morning bright light therapy

Spending time in nature
Walk 10,000 steps everyday

Habits
Habits
Habits

Facebook invites comparisons which promote depressive

symptomatology
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Multiple mechanisms. Circadian rhythym entrainment plus
enhanced vitamin D synthesis.
Multiple mechanisms, e.g. sexual activity is an "environmental
novelty" that increases neurogenesis
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Increases amplitude of circadian rhythym
Positively affects mood and subjective wellbeing
There's nothing special about 10,000 steps; any physical activity is
beneficial. For >95% of the population, more exercise is better.

Psychotherapy
Video games

Habits
Habits

Napping
Environmental novelty (e.g. traveling
to Thailand)
Intermittant fasting

Habits
Habits

Learn how to speed read

Habits

Watch less TV

Habits

Read the great books (e.g. Plato's

Republic)
See a psychotherapist
Calorie restriction

Habits

Reduced sugar intake

Habits

Brain training (e.g. Lumosity)

Habits

Habits

Habits
Habits

Shark or swordfish consumption

(methylmercury)
Fluoride (in toothpaste)

Neurotoxins to
avoid
Neurotoxins to
avoid
Acetaldehydre
Neurotoxins to
avoid
Acrylamide (potato chips, french fries) Neurotoxins to
avoid
Lead (pipes and paint)
Neurotoxins to
avoid
Shellfish (domoic acid)
Neurotoxins to
avoid
Excessive alcohol consumption
Neurotoxins to
avoid
Anticholinergic drugs (long-term use; Neurotoxins to
high doses)
avoid
Benzodiazepines (long-term use; high Neurotoxins to
doses)
avoid
Amphetamines (long-term use; high Neurotoxins to
doses)
avoid
n-propylbromide (dry cleaner, spray Neurotoxins to
adhesive, degreaser, aerosol solvent) avoid
Organophosphates (pesticides)

Neurotoxins to
avoid

Positively affects mood and subjective wellbeing

Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Naps can reduce fatigue and improve cognitive performance
Enhances long-term potentiation (LTP)
Chronic intermittant fasting improves cognitive function and brain
structures in mice
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Watching TV Alters Children's Brain Structure and Lowers IQ (see
referenced article to the right)
Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Positively affects mood and subjective wellbeing
Multiple mechanisms: leptin/ghrelin signaling, ketone bodies as
alternative substrate for cerebral metabolism, ec.
Increased insulin resistance impairs cognitive function, the view that
Alzheimer's is type 3 diabetes has gained recent traction\
Controvsial, since a recent study demonstrated little benefit, but I
maintain the study had methodological flaws. For a priori reasons, I
think that that brain training of nearly any kind (vs mental inactivity)
confers cognitive benefits
Shark and swordfish are among the highest methylmercury-containg
foods; methylmercury is a potent neurotoxin
Fluoride inhibits the glycolysis enzyme enolase, impairing cognitive
development and ability (controversial)
One mechanism by which alcohol is neurotoxic (others inlcude
vitamin B1 deficiency)
Acrylamide directly inhibits the neurotransmitter release machinery

http://www.ncbi.nlm.nih.gov/pubmed/19638195

http://www.ncbi.nlm.nih.gov/pubmed/23822747

https://en.wikipedia.org/wiki/Light_therapy

http://www.ncbi.nlm.nih.gov/pubmed/21075238
http://www.ncbi.nlm.nih.gov/pubmed/23473322

http://www.ncbi.nlm.nih.gov/pubmed/23755298

http://blog.brainfacts.org/2015/05/watching-tv-alters-childrens-brainstructure-and-lowers-iq/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649682/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/

http://www.ncbi.nlm.nih.gov/pubmed/23173330

http://www.ncbi.nlm.nih.gov/pubmed/22820538

http://www.hindawi.com/journals/omcl/2011/213286/

http://www.ncbi.nlm.nih.gov/pubmed/23541332

Multiple mechanisms: blood brain barrier disruption, impaired

calcium signaling, diminished neuronal acitivity
Excitotoxicity

http://www.ncbi.nlm.nih.gov/pubmed/1671748

Multiple mechanisms: Vitamin B1 deficiency, excitotoxicity, etc

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2872345/

Central acetylcholine receptor blockade impairs memory and

promotes cognitive decline
Antiamnesic effects; dose-dependent increases the risk of
Alzheimer's disease
Neurotoxic to dopaminergic neurons

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933398/

Unknown mechanisms; associated with neuropathic pain, headache,

distal hearing loss, spastiticy

http://www.ncbi.nlm.nih.gov/pubmed/17453879

Associated with Parkinson's disease

http://www.ncbi.nlm.nih.gov/pubmed/24436061

Email suggestions, corrections, or questions to brainprotips@gmail.com

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2525487/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4159609/

http://www.brainprotips.com/article/adderall-neurotoxicity/

100 Brain Optimization Tips

www.brainprotips.com
Tip

Type

Proposed mechanism

Characteristic Reference

Excess vitamin B6

High-dose B6 inhibits its own absorption, paradoxically resulting in

B6 deficiency
Contains cyanide, carbon monoxide and other neurotoxins

http://www.ncbi.nlm.nih.gov/pubmed/16201314

Vitamin D
L-methylfolate
Vitamin E

Neurotoxins to
avoid
Neurotoxins to
avoid
Supplements
Supplements
Supplements

http://www.ncbi.nlm.nih.gov/pubmed/22536767

Vitamin B12

Supplements

Neurosteroid in the brain with pleiotropic beneficial effects

Trimonoamine modulator
Putative antioxidant-mediated neuroprotection (controversial;
studies in humans have been mixed)
Lowers homocysteine, vital for numerous cellular functions,
deficiency associated with cognitive problems
Alcohol metabolism depletes vitamin B1, resulting in WernickeKorsakoff syndrome/encephalopathy
Gut-brain axis
Omega-3 polyunsaturated fatty acids are a primary structural
component of the brain
Niacin lowers blood pressure, decreasing risk of vascular dementia
by increasing brain perfusion
SIRT1, PPAR, and other signal transduction pathways. Found in
blueberries. More promising isomer of resveratrol.
Restores cognition by modulating mitochondrial gene expression,
PPARgamma, gamma-secretase
Gentle, endogeneous NMDA antagonist that limits excitotoxicity,
improves signal-to-noise ratio
Synergistic with caffeine
Studies have been mixed. May reduce risk of Parkinson's disease.
Decreases rate of brain aging (tentative)
Cognitive ability in youth who experienced brain trauma is improved
with prolonged usage of pramiracetam, suggesting neuroprotective
effects
Cognition is improved in persons suffering from cognitive decline,
organic brain lesions, and epilepsy. There are currently no studies
conducted in otherwise healthy youth
High-affinity choline-uptake enhancer
CDP-choline (citicholine) is a nootropic compound that converts to
both choline and cytidine upon ingestion, the latter of which
converts into uridine in the body. It appears to confer cognitivepromoting properties as a prodrug for these two compounds.

http://www.ncbi.nlm.nih.gov/pubmed/12006732

Cholinergic, anti-dementia compound

Nicotinic acetylcholine receptor agonist that robustly enhances
working memory
Although general and requiring a long time to take effect (4-6
weeks), bacopa appears to reliably and effectively improve memory
in both healthy persons and during cognitive decline
Enhances mitochondrial bioenergetics; BBB permeable antioxidant,
abnormal tau phosporlyation inhibitor
Orexin/histamine; glutamate/GABA; neuronal gap junctions;
catecholamines
Orexin/histamine; glutamate/GABA; neuronal gap junctions;
catecholamines
Amino acid precursor of dopamine and norepinephrine
An increase in cognition is seen acutely and thought to be due to
anti-fatigue effects, with nonfatigued individuals not experiencing
an increase in cognitive performance
NMDA-type glutamate receptor co-agonist at the glycine binding
site
Notably effective assuming fatigue is being reduced. There is
insufficient evidence to evaluate rhodiola's effects on cognition
without the fatigue reduction aspect
NMDA-type glutamate receptor co-agonist at the glycine binding
site
Improvements in general cognitive capacity has been noted in
elderly persons and in disease models
Neuroprotective antioxidant; sleep quality enhancement
Methyl doner; antidepressant; increases synthesis of monoamines;
reduced in Alzheimer's disease

http://examine.com/supplements/alpha-gpc/

Cigarettes

Vitamin B1 (offsets deleterious effect Supplements

of alcohol)
Probiotics
Supplements
Fish oil
Supplements
Niacin

Supplements

Pterostilbene

Supplements

Nicotinamide riboside

Supplements

Magnesium threonate (counterion

irrelevant)
L-theanine
Caffeine

Supplements

Piracetam
Pramiracetam

Nootropics
Nootropics

Phenylpiracetam

Nootropics

Coluracetam
CDP-choline

Nootropics
Nootropics

Alpha-GPC
Nicotine (low-dose, sublingual
administration)
Bacopa monnieri

Nootropics
Nootropics

Methylene blue

Nootropics

Modafinil

Nootropics

Armodafinil

Nootropics

L-tyrosine
Panax ginseng

Nootropics
Nootropics

D-serine

Nootropics

Rhodiola rosea

Nootropics

Sarcosine

Nootropics

L-Carnitine

Nootropics

Melatonin
S-adenosyl methionine

Nootropics
Nootropics

Nootropics
Nootropics

Nootropics

Email suggestions, corrections, or questions to brainprotips@gmail.com

http://www.ncbi.nlm.nih.gov/pubmed/18188741

http://www.ncbi.nlm.nih.gov/pubmed/19193337
http://www.ncbi.nlm.nih.gov/pubmed/20087852

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874776/

http://www.ncbi.nlm.nih.gov/pubmed/2537891

http://www.ncbi.nlm.nih.gov/pubmed/21303428
http://www.ncbi.nlm.nih.gov/pubmed/21666750

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2705821/

http://www.ncbi.nlm.nih.gov/pubmed/21982274

http://www.ncbi.nlm.nih.gov/pubmed/23312803

http://www.ncbi.nlm.nih.gov/pubmed/23450601

http://www.ncbi.nlm.nih.gov/pubmed/18681988
http://www.ncbi.nlm.nih.gov/pubmed/18681988

http://www.ncbi.nlm.nih.gov/pubmed/1786500

http://www.ncbi.nlm.nih.gov/pubmed/21626817

http://www.ncbi.nlm.nih.gov/pubmed/18461272
http://www.ncbi.nlm.nih.gov/pubmed/9203170

http://discovermagazine.com/2014/march/13-nicotine-fix

http://www.ncbi.nlm.nih.gov/pubmed/20590480

http://www.brainprotips.com/article/methylene-blue-nootropic/

http://www.ncbi.nlm.nih.gov/pubmed/23540352

http://www.ncbi.nlm.nih.gov/pubmed/23540352

http://examine.com/supplements/l-tyrosine/
http://examine.com/supplements/panax-ginseng/

http://examine.com/supplements/d-serine/

http://examine.com/supplements/rhodiola-rosea/

http://examine.com/supplements/sarcosine/

http://examine.com/supplements/l-carnitine/

http://examine.com/supplements/melatonin/
http://examine.com/supplements/s-adenosyl-methionine/