Here are 100 ways to Grow Your Brain!!
* MyDestroy Depression Book we offer some ways and here are 100 More!
100 Ways to Grow, Protect, Repair, and Preserve Brain Neurons
Traditional Medicine, Lifestyle Medicine, Nutrition, and Alternative Medicine
The human brain contains approximately 86 billion neurons. Preserving these cells, maintaining their connections, and preventing their premature loss are central goals of neurology and regenerative medicine.
There are five different biological goals:
- Neurogenesis: Creating new neurons from neural stem or progenitor cells.
- Neuroprotection: Preventing neurons from dying or becoming dysfunctional.
- Synaptogenesis: Forming new connections between neurons.
- Neuroplasticity: Strengthening or reorganizing existing neural circuits.
- Neuronal repair: Restoring injured axons, dendrites, mitochondria, and cellular functions.
These processes are not interchangeable. A treatment that improves memory or increases brain-derived neurotrophic factor (BDNF) does not necessarily create new neurons.
Important scientific limitation: Adult human hippocampal neurogenesis remains an active area of research, with disagreement about its extent and measurement. Most claims that supplements or herbs grow new neurons come from cell cultures or animal experiments rather than direct demonstrations in living humans.
The following 100 approaches include established medical treatments, preventive strategies, nutritional approaches, complementary therapies, and experimental methods. I distinguish human clinical evidence from laboratory findings.
Evidence ratings
Strong human evidence for the specified clinical benefit Moderate or condition-specific human evidence Preliminary human evidence Mainly animal, cellular, or theoretical evidence
The ratings refer to neuronal protection, neurological function, or the stated outcome, not necessarily proven growth of new neurons.
I. Exercise and physical stimulation (1–15)
| # | Approach | Evidence | Potential neuronal benefit |
|---|---|---|---|
| 1 | Aerobic walking | A | Supports cerebrovascular health and cognition |
| 2 | Moderate jogging | B | May improve hippocampal plasticity |
| 3 | Cycling | B | Improves fitness and vascular function |
| 4 | Swimming | B | Supports cardiovascular and brain health |
| 5 | Resistance training | B | May improve executive function and metabolic health |
| 6 | High-intensity interval training | B | May increase circulating BDNF temporarily |
| 7 | Dancing | B | Combines motor learning, coordination, and exercise |
| 8 | Tai chi | B | May improve balance and cognitive performance |
| 9 | Yoga | C | May benefit stress regulation and cognition |
| 10 | Balance training | B | Improves sensorimotor function and reduces falls |
| 11 | Coordinated movement training | C | Encourages motor learning and plasticity |
| 12 | Daily movement breaks | B | Reduces prolonged sedentary time |
| 13 | Dual-task exercise | B | Combines physical and cognitive challenges |
| 14 | Physical rehabilitation | A | Promotes functional recovery after neurological injury |
| 15 | Occupational therapy | A | Helps restore or compensate for lost neurological functions |
Key research: Erickson et al. demonstrated that aerobic exercise increased hippocampal volume and improved memory in older adults. This is evidence of structural plasticity, not proof that the added volume consisted of newly generated neurons.
II. Sleep, learning, and brain stimulation (16–30)
| # | Approach | Evidence | Potential benefit |
|---|---|---|---|
| 16 | Consistent 7–9-hour sleep opportunity | A | Supports memory and neurological health |
| 17 | Treat obstructive sleep apnea | A | Reduces hypoxia and improves sleep-related symptoms |
| 18 | Cognitive behavioral therapy for insomnia | A | Improves chronic insomnia |
| 19 | Maintain regular circadian rhythms | B | Supports sleep and cognitive performance |
| 20 | Morning daylight exposure | B | Helps regulate circadian timing |
| 21 | Learn a new language | C | Provides sustained cognitive stimulation |
| 22 | Learn a musical instrument | C | Engages auditory and motor plasticity |
| 23 | Practice memory strategies | B | Improves trained memory skills |
| 24 | Structured cognitive training | B | Improves some trained cognitive functions |
| 25 | Continue formal education or challenging learning | B | Contributes to cognitive reserve |
| 26 | Maintain social relationships | B | Associated with better cognitive health |
| 27 | Treat hearing loss with appropriate hearing aids | A | Improves hearing; may reduce cognitive decline in some higher-risk groups |
| 28 | Correct significant visual impairment | B | Supports function and may reduce cognitive burden |
| 29 | Mindfulness meditation | C | May improve attention and stress symptoms |
| 30 | Noninvasive brain stimulation, such as TMS | B | Can modify cortical excitability; benefits depend on indication |
III. Nutrition and metabolic support (31–45)
| # | Approach | Evidence | Potential benefit |
|---|---|---|---|
| 31 | Mediterranean diet | B | Supports vascular and cognitive health |
| 32 | MIND dietary pattern | B | Associated with cognitive health; intervention results are mixed |
| 33 | Adequate omega-3 intake | B | Supports neuronal membrane composition |
| 34 | Correct vitamin B12 deficiency | A | Prevents or treats deficiency-related neurological injury |
| 35 | Correct folate deficiency | A | Supports normal nervous-system function |
| 36 | Correct thiamine deficiency | A | Prevents or treats deficiency-related encephalopathy |
| 37 | Correct vitamin B6 deficiency | A | Supports neurotransmitter synthesis and nerve function |
| 38 | Correct vitamin E deficiency | B | Prevents deficiency-related neurological damage |
| 39 | Correct vitamin D deficiency | B | Supports general health; neuronal regeneration is unproven |
| 40 | Maintain adequate protein intake | B | Supplies amino acids needed for tissue maintenance |
| 41 | Maintain adequate choline intake | B | Supports acetylcholine and cell membranes |
| 42 | Consume leafy green vegetables | B | Associated with healthier cognitive aging |
| 43 | Eat berries and other polyphenol-rich fruits | C | Possible vascular and cognitive benefits |
| 44 | Consume nuts and seeds | B | Supplies unsaturated fats and micronutrients |
| 45 | Prevent malnutrition and excessive weight loss | A | Protects overall health and neurological function |
Excessive supplementation can be harmful. For example, high-dose vitamin B6 can cause sensory neuropathy, and excess vitamin E can increase bleeding risk.
IV. Conventional medicine: prevent neuronal injury (46–65)
Many of these treatments are strongly supported for specific medical conditions. They should not be prescribed to healthy people solely to stimulate neurogenesis.
| # | Medical approach | Evidence | Benefit |
|---|---|---|---|
| 46 | Control hypertension | A | Reduces stroke and vascular brain injury |
| 47 | Treat diabetes | A | Prevents vascular and metabolic complications |
| 48 | Treat elevated LDL cholesterol | A | Reduces atherosclerotic vascular events |
| 49 | Stop smoking | A | Reduces stroke and vascular disease risk |
| 50 | Avoid heavy alcohol consumption | A | Reduces alcohol-related neuronal injury |
| 51 | Prevent traumatic brain injury | A | Avoids direct neuronal damage |
| 52 | Treat atrial fibrillation appropriately | A | Anticoagulation reduces embolic stroke risk in eligible patients |
| 53 | Rapidly treat ischemic stroke | A | Reperfusion can preserve threatened brain tissue |
| 54 | Treat seizures and status epilepticus | A | Prevents prolonged seizure-related injury |
| 55 | Treat bacterial meningitis promptly | A | Reduces neurological complications and death |
| 56 | Treat encephalitis promptly | A | Etiology-specific treatment can prevent further injury |
| 57 | Treat severe hypoglycemia | A | Prevents energy-deprivation brain injury |
| 58 | Correct serious electrolyte disturbances | A | Prevents encephalopathy and neurological complications |
| 59 | Treat hypothyroidism when present | A | Reverses some associated cognitive symptoms |
| 60 | Treat major depression | A | Improves symptoms and cognitive functioning in many patients |
| 61 | Treat autoimmune encephalitis | A | Immunotherapy can improve outcomes when appropriately indicated |
| 62 | Use disease-modifying therapy for multiple sclerosis | A | Reduces inflammatory disease activity and some disability progression |
| 63 | Treat Parkinson disease | A | Improves motor function; most standard symptomatic treatments do not regenerate dopamine neurons |
| 64 | Consider anti-amyloid therapy for eligible early Alzheimer’s disease | A | Certain agents modestly slow clinical decline; they do not regrow neurons |
| 65 | Correct copper deficiency or other identified neurological deficiencies | B | May prevent further neurological injury |
The 2024 Lancet Commission identifies 14 potentially modifiable dementia risk factors, including hypertension, diabetes, high LDL cholesterol, physical inactivity, hearing impairment, depression, and social isolation. PubMed +1
V. Herbs, mushrooms, and natural compounds (66–85)
This category contains many biologically interesting compounds. However, the distinction between an increase in NGF or BDNF in a laboratory and proven human neuronal regeneration is especially important.
| # | Natural compound | Evidence | Proposed mechanism or findings |
|---|---|---|---|
| 66 | Hericium erinaceus (lion’s mane) | C/D | Erinacines and hericenones studied for neurotrophic effects |
| 67 | Bacopa monnieri | C | Small human studies suggest possible memory benefits |
| 68 | Ginkgo biloba | C | Antioxidant and vascular mechanisms; dementia prevention trials negative |
| 69 | Curcumin | C/D | Anti-inflammatory and oxidative-stress pathways |
| 70 | Resveratrol | C/D | Sirtuin, mitochondrial, and metabolic signaling |
| 71 | Green tea EGCG | C/D | Antioxidant and cellular signaling effects |
| 72 | Sulforaphane | D | Nrf2-related antioxidant defense |
| 73 | Quercetin | D | Anti-inflammatory and antioxidant mechanisms |
| 74 | Luteolin | D | Studied for neuroinflammatory signaling |
| 75 | Apigenin | D | Experimental neuroprotective and differentiation effects |
| 76 | Withania somnifera (ashwagandha) | C/D | Small cognitive studies; preclinical neurite-growth findings |
| 77 | Rhodiola rosea | C/D | Stress-related and fatigue outcomes studied |
| 78 | Panax ginseng | C/D | Ginsenosides studied for neuronal signaling |
| 79 | Saffron (Crocus sativus) | C | Small human trials of mood and cognition |
| 80 | Rosemary extracts | C/D | Carnosic acid and related antioxidant pathways |
| 81 | Blueberry anthocyanins | C | Small trials of memory and vascular function |
| 82 | Cocoa flavanols | C | Cerebrovascular and cognitive effects; inconsistent trials |
| 83 | Berberine | D | AMPK and metabolic pathways; limited direct human neurological evidence |
| 84 | Alpha-lipoic acid | C/D | Antioxidant and mitochondrial mechanisms |
| 85 | N-acetylcysteine | C/D | Glutathione precursor; condition-specific research |
Safety: Ginkgo may increase bleeding concerns with anticoagulants; ashwagandha has been associated with thyroid effects and liver injury; berberine has clinically relevant drug-interaction potential. Concentrated green tea extracts can also cause liver injury.
The NIH National Center for Complementary and Integrative Health concludes that evidence is insufficient to recommend dietary supplements for preventing Alzheimer’s disease. Ginkgo, in particular, has not prevented dementia in large clinical trials. NCCIH +2
VI. Experimental regeneration and advanced neurological approaches (86–100)
These approaches are important for research but should not be mistaken for established treatments to grow neurons in healthy adults.
| # | Approach | Evidence | Potential role |
|---|---|---|---|
| 86 | Neural stem-cell transplantation | D | Experimental replacement of damaged neural cells |
| 87 | Induced pluripotent stem-cell-derived neurons | D | Cell replacement for selected neurological disorders |
| 88 | Mesenchymal stromal-cell therapies | D | Paracrine and immunomodulatory mechanisms; not proven neuronal replacement |
| 89 | BDNF-targeted therapies | D | Experimental support of neuronal survival and synaptic plasticity |
| 90 | NGF-targeted therapies | D | Experimental support of selected neuronal populations |
| 91 | GDNF delivery | D | Investigated for dopaminergic neuron support |
| 92 | Gene therapy for neurodegenerative disorders | C/D | Disease-specific experimental approaches |
| 93 | Extracellular vesicle or exosome therapies | D | Experimental signaling and repair strategies |
| 94 | Biomaterial scaffolds for axonal regeneration | D | Support nerve growth after injury |
| 95 | Low-level light therapy / photobiomodulation | C/D | Investigated for mitochondrial and neurological effects |
| 96 | Transcranial direct-current stimulation | C | May modify plasticity; clinical outcomes vary |
| 97 | Deep brain stimulation | A | Effective for selected movement disorders, not proven neuron growth |
| 98 | Ketamine or esketamine for indicated depression | A | Antidepressant benefit; synaptic restoration remains mechanistically under study |
| 99 | Hyperbaric oxygen therapy | C/D | Experimental for many neurological indications; established only for certain conditions |
| 100 | Targeted senolytic or cellular-rejuvenation therapies | D | Experimental approaches to cellular senescence and neuroinflammation |
The NINDS describes neural stem-cell implantation, regeneration of nerve fibers, and neuroplasticity-based rehabilitation as active research directions. NINDS +1
Which biological pathways matter most?
BDNF — Brain-derived neurotrophic factor
Neuroplasticity
Supports synaptic function, neuronal survival, and activity-dependent plasticity.
NGF — Nerve growth factor
Cell survival
Important for selected neuronal populations, especially peripheral sensory and sympathetic neurons and basal forebrain cholinergic neurons.
GDNF — Glial cell line-derived neurotrophic factor
Neuronal support
Supports dopaminergic and other neurons in experimental systems.
CREB — cAMP response element-binding protein
Learning
Regulates gene expression involved in learning, memory, and synaptic plasticity.
Nrf2
Antioxidant defense
Regulates cellular responses to oxidative stress.
mTOR and autophagy
Cell maintenance
Regulate protein synthesis, cellular growth, and clearance of damaged components. Excessive activation or suppression can be harmful.
Full medical and scientific references
These references support the principal mechanisms and clinical categories above. They are not individual validation of every one of the 100 interventions.
Human neurogenesis, exercise, and cognition
1. Eriksson PS, Perfilieva E, Björk-Eriksson T, et al. Neurogenesis in the adult human hippocampus. Nature Medicine. 1998;4(11):1313–1317. DOI: 10.1038/3305.
2. Boldrini M, Fulmore CA, Tartt AN, et al. Human hippocampal neurogenesis persists throughout aging. Cell Stem Cell. 2018;22(4):589–599.e5. DOI: 10.1016/j.stem.2018.03.015.
3. Sorrells SF, Paredes MF, Cebrian-Silla A, et al. Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults. Nature. 2018;555:377–381. DOI: 10.1038/nature25975.
4. Moreno-Jiménez EP, Flor-García M, Terreros-Roncal J, et al. Adult hippocampal neurogenesis is abundant in neurologically healthy subjects and drops sharply in patients with Alzheimer’s disease. Nature Medicine. 2019;25:554–560. DOI: 10.1038/s41591-019-0375-9.
5. Dumitru I, Paterlini M, Zamboni M, et al. Identification of proliferating neural progenitors in the adult human hippocampus. Science. 2025. This study identified proliferating neural progenitor populations in adult human hippocampal tissue. NeuroBioBank
6. Erickson KI, Voss MW, Prakash RS, et al. Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences. 2011;108(7):3017–3022. DOI: 10.1073/pnas.1015950108.
7. Cotman CW, Berchtold NC, Christie LA. Exercise builds brain health: Key roles of growth factor cascades and inflammation. Trends in Neurosciences. 2007;30(9):464–472. DOI: 10.1016/j.tins.2007.06.011.
8. Voss MW, Vivar C, Kramer AF, van Praag H. Bridging animal and human models of exercise-induced brain plasticity. Trends in Cognitive Sciences. 2013;17(10):525–544. DOI: 10.1016/j.tics.2013.08.001.
9. van Praag H, Kempermann G, Gage FH. Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus. Nature Neuroscience. 1999;2:266–270. DOI: 10.1038/6368.
10. Livingston G, Huntley J, Liu KY, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. The Lancet. 2024;404(10452):572–628. DOI: 10.1016/S0140-6736(24)01296-0.
Diet, nutrition, and cognitive protection
11. Valls-Pedret C, Sala-Vila A, Serra-Mir M, et al. Mediterranean diet and age-related cognitive decline: A randomized clinical trial. JAMA Internal Medicine. 2015;175(7):1094–1103. DOI: 10.1001/jamainternmed.2015.1668.
12. Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimer’s & Dementia. 2015;11(9):1015–1022. DOI: 10.1016/j.jalz.2015.04.011.
13. Barnes LL, Dhana K, Liu X, et al. Trial of the MIND diet for prevention of cognitive decline in older persons. New England Journal of Medicine. 2023;389:602–611. DOI: 10.1056/NEJMoa2302368.
14. Gómez-Pinilla F. Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience. 2008;9:568–578. DOI: 10.1038/nrn2421.
15. Yurko-Mauro K, McCarthy D, Rom D, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer’s & Dementia. 2010;6(6):456–464. DOI: 10.1016/j.jalz.2010.01.013.
16. National Center for Complementary and Integrative Health. Dietary Supplements and Cognitive Function, Dementia, and Alzheimer’s Disease: What the Science Says. National Institutes of Health; 2022. Full NIH evidence review (opens in new tab)
Herbal and natural compounds
17. Ng QX, Loke W, Foo NX, et al. A systematic review of the clinical use of Bacopa monnieri extract as a memory enhancer. Journal of Alternative and Complementary Medicine. 2017;23(12):933–939. DOI: 10.1089/acm.2017.0021.
18. DeKosky ST, Williamson JD, Fitzpatrick AL, et al. Ginkgo biloba for prevention of dementia: A randomized controlled trial. JAMA. 2008;300(19):2253–2262. DOI: 10.1001/jama.2008.683.
19. Small GW, Siddarth P, Li Z, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: A double-blind, placebo-controlled 18-month trial. American Journal of Geriatric Psychiatry. 2018;26(3):266–277. DOI: 10.1016/j.jagp.2017.10.010.
20. Kennedy DO, Wightman EL. Herbal extracts and phytochemicals: Plant secondary metabolites and the enhancement of human brain function. Advances in Nutrition. 2011;2(1):32–50. DOI: 10.3945/an.110.000117.
21. The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review. Journal of Clinical Medicine. 2021. PubMed PMID: 34541370. Full citation and abstract (opens in new tab)
Neuroplasticity and medical treatments
22. Park H, Poo MM. Neurotrophin regulation of neural circuit development and function. Nature Reviews Neuroscience. 2013;14:7–23. DOI: 10.1038/nrn3379.
23. Duman RS, Aghajanian GK, Sanacora G, Krystal JH. Synaptic plasticity and depression: New insights from stress and rapid-acting antidepressants. Nature Medicine. 2016;22:238–249. DOI: 10.1038/nm.4050.
24. National Institute of Neurological Disorders and Stroke. Stroke Recovery. National Institutes of Health. NIH rehabilitation evidence (opens in new tab)
25. National Institute of Neurological Disorders and Stroke. Spinal Cord Injury. National Institutes of Health. Neuroprotection and regeneration research (opens in new tab)
26. van Dyck CH, Swanson CJ, Aisen P, et al. Lecanemab in early Alzheimer’s disease. New England Journal of Medicine. 2023;388:9–21. DOI: 10.1056/NEJMoa2212948.
27. Sims JR, Zimmer JA, Evans CD, et al. Donanemab in early symptomatic Alzheimer disease: The TRAILBLAZER-ALZ 2 randomized clinical trial. JAMA. 2023;330(6):512–527. DOI: 10.1001/jama.2023.13239.
The most important conclusion
For maintaining neurons in humans, the strongest practical evidence favors physical exercise, vascular risk reduction, adequate sleep, correction of deficiencies, treatment of neurological disease, and continued cognitive activity.
For actually generating new neurons, the evidence is much narrower. The 2025 Science research on adult hippocampal neural progenitors is important, but it does not establish that any particular herb, supplement, or medication increases the number of functioning neurons in humans. Many debate this allopathic simplicity and some options are NOT listed above.
A useful next distinction for deeper medical research: Are you primarily interested in growing new neurons in the brain and hippocampus, or in repairing damaged neurons from Lyme disease, Bartonella, Babesia, neuroinflammation, and other infections? The experimental compounds, glial mechanisms, and treatment evidence differ substantially.