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How to increase NGF - Nerve Growth Factor with mushrooms?
Nerve Growth Factor (NGF) is a protein that plays a critical role in the growth, maintenance, and survival of neurons. Increasing NGF levels may support brain health, neuroplasticity, and cognitive function. Lion's mane mushroom (Hericium erinaceus) is good in boosting NGF. It contains bioactive compounds that directly and indirectly promote NGF synthesis and activity, supporting brain health, neurogenesis, and cognitive function. Here's how lion's mane increases NGF:
1. Active Compounds in Lion's Mane
Hericenones and erinacines are the two primary groups of bioactive compounds in lion's mane responsible for its NGF-boosting effects.
- Hericenones: Found in the fruiting body of the mushroom, these compounds stimulate NGF synthesis.
- Erinacines: Found in the mycelium (root-like structure), these compounds cross the blood-brain barrier and directly promote NGF production in the brain.
2. Mechanisms of Action
- Stimulation of NGF Synthesis: Lion's mane compounds activate pathways that increase the production of NGF in the brain and peripheral nervous system. Erinacines, in particular, have been shown to upregulate NGF gene expression.
- Protection of Neurons: Lion's mane has antioxidant and anti-inflammatory properties that protect neurons from damage, creating a favorable environment for NGF to function.
- Enhancement of Neuroplasticity: By increasing NGF levels, lion's mane supports the growth, maintenance, and repair of neurons, as well as the formation of new neural connections.
- Support for Myelin Repair:NGF plays a role in the maintenance and repair of myelin, the protective sheath around nerves. Lion's mane may support this process, improving nerve signaling.
3. Research Evidence
Studies in rodents have shown that lion's mane extract increases NGF levels and improves cognitive function, memory, and nerve regeneration.
In human trials, lion's mane has been shown to improve mild cognitive impairment and reduce symptoms of anxiety and depression, likely due to its NGF-enhancing effects.
4. Benefits of Increased NGF from Lion's Mane
- Improved Cognitive Function: Enhances memory, focus, and learning.
- Neuroprotection: Protects against age-related cognitive decline and neurodegenerative diseases.
- Mood Support: May reduce symptoms of anxiety and depression by supporting brain health.
- Nerve Regeneration: Promotes repair and regeneration of damaged nerves.
5. How to Use Lion's Mane for NGF Support
- Powder: Can be added to smoothies, coffee, or food.
- Capsules/Tablets: Convenient for standardized dosing.
- Liquid Extracts: Often more bioavailable.
- Typical doses range from 500–3,000 mg daily of lion's mane extract, depending on the concentration and formulation.
- Look for products standardized to contain hericenones and erinacines for maximum NGF benefits.
Other supplements and natural products to boost NGF
several other natural products and supplements have also been shown to promote NGF production or support its activity.
1. Bacopa Monnieri
- Mechanism: Bacopa is an adaptogenic herb traditionally used in Ayurvedic medicine. It has been shown to enhance NGF levels and support brain-derived neurotrophic factor (BDNF), another key neurotrophic factor.
- Benefits: Improves memory, cognitive function, and neuroprotection.
- Dosage: Typically 300–600 mg of standardized extract (containing 20–50% bacosides) daily.
2. Curcumin (Turmeric)
- Mechanism: Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties that can enhance NGF levels and protect neurons.
- Benefits: Supports brain health, reduces neuroinflammation, and may improve mood and cognition.
- Dosage: 500–1,000 mg of curcumin extract (with black pepper or piperine for better absorption) daily.
3. Green Tea (EGCG)
- Mechanism: Epigallocatechin gallate (EGCG), a polyphenol in green tea, has been shown to increase NGF levels and promote neurogenesis.
- Benefits: Enhances cognitive function, protects against neurodegenerative diseases, and supports overall brain health.
- Dosage: 200–400 mg of EGCG daily or 2–3 cups of green tea.
4. Omega-3 Fatty Acids (DHA and EPA)
- Mechanism: Omega-3s, particularly docosahexaenoic acid (DHA), are essential for brain health and have been shown to increase NGF levels and support synaptic plasticity.
- Benefits: Improves memory, mood, and cognitive function; reduces inflammation.
- Dosage: 1,000–2,000 mg of combined EPA and DHA daily.
5. Ginseng (Panax ginseng)
- Mechanism: Ginseng contains ginsenosides, which have been shown to enhance NGF production and support neuronal health.
- Benefits: Improves cognitive function, reduces fatigue, and supports overall brain health.
- Dosage: 200–400 mg of standardized ginseng extract daily.
6. Resveratrol
- Mechanism: Resveratrol, a polyphenol found in grapes and red wine, has been shown to increase NGF levels and protect neurons from oxidative stress.
- Benefits: Supports brain health, reduces inflammation, and may slow age-related cognitive decline.
- Dosage: 100–500 mg daily.
7. Blueberries (Anthocyanins)
- Mechanism: Blueberries are rich in anthocyanins, which have been shown to increase NGF levels and support brain health.
- Benefits: Improves memory, cognitive function, and neuroprotection.
- Dosage: 1–2 cups of fresh blueberries daily or 500–1,000 mg of blueberry extract.
8. Ashwagandha (Withania somnifera)
- Mechanism: Ashwagandha is an adaptogenic herb that has been shown to increase NGF levels and reduce oxidative stress in the brain.
- Benefits: Reduces stress, improves cognitive function, and supports neuroprotection.
- Dosage: 300–600 mg of standardized extract daily.
9. Alpha-Lipoic Acid (ALA)
- Mechanism: ALA is a potent antioxidant that has been shown to increase NGF levels and protect neurons from damage.
- Benefits: Supports brain health, improves insulin sensitivity, and reduces oxidative stress.
- Dosage: 300–600 mg daily.
10. Rhodiola Rosea
- Mechanism: Rhodiola is an adaptogen that has been shown to enhance NGF levels and support cognitive function.
- Benefits: Reduces fatigue, improves mood, and enhances mental performance.
- Dosage: 200–400 mg of standardized extract daily.
11. Acetyl-L-Carnitine (ALCAR)
- Mechanism: ALCAR is an amino acid derivative that supports mitochondrial function and has been shown to increase NGF levels.
- Benefits: Improves energy production, cognitive function, and neuroprotection.
- Dosage: 500–1,500 mg daily.
12. Vitamin D
- Mechanism: Vitamin D receptors are present in the brain, and adequate levels of vitamin D have been linked to increased NGF production.
- Benefits: Supports brain health, mood, and overall cognitive function.
- Dosage: 1,000–4,000 IU daily (depending on blood levels).
13. Magnesium
- Mechanism: Magnesium is essential for brain health and has been shown to support NGF signaling and synaptic plasticity.
- Benefits: Reduces stress, improves sleep, and supports cognitive function.
- Dosage: 200–400 mg daily (preferably in forms like magnesium glycinate or L-threonate).
14. Gotu Kola (Centella asiatica)
- Mechanism: Gotu kola has been shown to enhance NGF levels and support brain health.
- Benefits: Improves memory, reduces anxiety, and supports cognitive function.
- Dosage: 300–600 mg of standardized extract daily.
15. Polygala Tenuifolia
- Mechanism: This traditional Chinese herb has been shown to increase NGF and BDNF levels, supporting neurogenesis and cognitive function.
- Benefits: Enhances memory, learning, and overall brain health.
- Dosage: 100–300 mg of standardized extract daily.
Extra information
Always consult with a healthcare provider before starting any new supplement mentioned above, especially if you have underlying health conditions or are taking medications. Combining these supplements with a healthy diet, regular exercise, and stress management can further support brain health and NGF production.
There are more ways to make NGF better working. If you can also increase BDNF it can provide greater benefits than increasing either one alone. One of the easiest way to boost BDNF are the usage of psilocybin or magic mushrooms. You can check an article about that here: BDNF and psychedelics
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