Alternative Title: How To Increase Brain Blood Flow

Brain blood flow or Cerebral blood flow (CBF), is of course the flow of blood to and through the brain. The brain is very sensitive to blood flow, as it is a highly metabolic organ and the cells or neurons themselves are very vulnerable. For instance, the brain cannot hold much glucose (blood sugar) like the muscles can (glycogen), and thus even momentary disruptions in blood flow can cause damage or death of brain cells, unlike muscles during exercise. Simply put, brain cells need a continuous delivery of blood, nutrients, and oxygen in order to live and by extension, function or perform.

Just like a muscle, more blood flow means better function and endurance.

Increasing blood flow to the brain benefits nearly every cognitive function, and indeed any cognitive deficit is contributed to by reduced blood flow to the brain.

Brain function is quite literally according to blood flow.

Symptoms of Reduced Blood Flow To The Brain:

Brain Fog
Depression
Procrastination
Anxiety
Lack of Motivation
Fatigue

Conditions With Reduced Blood Flow To The Brain:

Depression
ADHD
Brain Fog
Procrastination
Anxiety

One of the hallmarks of ADHD is reduced blood flow to the brain and the frontal lobes, which controls focus, planning, and self control. This makes increasing brain blood flow very therapeutic to individuals with ADHD. Many medications used to treat ADHD symptoms also increase blood flow to the brain.

Benefits of Increasing Blood Flow To The Brain:

Improved Memory
Enhanced Critical Thinking
Improved Executive Function
Increased Focus
Increased Motivation
Improved Learning
Relaxation (Anti-Stress)
Mental Clarity
Brain Health
Better Mood

How To Increase Blood Flow To The Brain

Sunlight

Part of the reason that sunlight feels so good on your forehead is because of this effect on cerebral blood flow. This is similar to and in part mediated by red light and NIR. When you first step into sunlight and when the sun bathes your head, you feel that wave of relaxation and warmth just wash over you, as the light relaxes your tissues and vasodilates your brain.

Gingko Biloba

Gingko biloba is a tree or herbal supplement used for thousands of years in traditional medicine for improving memory and age-related cognitive decline. Its principle effect is increasing blood flow to the brain, as well as containing antioxidants that reduce neuroinflammation. It is arguably the most efficient way to increase blood flow to the brain.

Vinpocetine

Vinpocetine is a compound synthesized from the periwinkle plant. Its one of the most interesting compounds because of the debate it raises about what exactly classifies a natural compound or supplement. Vinpocetine has been shown to increase blood flow to the brain and have pro-cognitive benefits. Its commonly used as a nootropic and a supplement for promoting memory in aging or memory-related disorders like Dementia. I consider it similar to and interchangeable with gingko biloba in terms of effects and uses.

Red Light Therapy & NIR

Red light therapy (RLT) and Near-infrared light can stimulate blood flow to the brain, by shining on the head as well as any part of the body. RLT also enhances and increases mitochondria in the cells it shines on, which means it could have bonus benefits for improving cognitive function.

Walking & Exercise

Walking and light exercise has been shown to increase blood flow to the brain in several studies. Walking has also been found repeatedly to improve memory, brain health, and various functions of the brain. Mood and depression are also improve by walking and exercise. Specifically, the foot-strike action of walking and similar exercise increases blood flow to the brain the most.

Other exercises like weight lifting having a paradoxical or two-fold effect on brain blood flow; Blood flow to the brain is reduced in the short term, as the blood vessels in the muscles and body are dilated and blood circulated their for physical performance, similar to adrenaline’s effects. In the long term and after immediate exercise, blood flow is increased to the brain, which contributes to exercise’s well established benefit for memory, mood, and brain health.

This means exercising and lifting weights overall is fundamental to optimal brain blood flow, but for immediate benefits or prior to mental tasks, walking or other relaxing, lounging, and serene movements are more effective. I find walking to a convenience store for energy drinks, a specialty water, or a snack I’m craving to induce a flow state or deep inspiration and clarity every time without fail, that culminates in a couple hours of fulfilling and elating work, passion, or even playing video games. A lot of my most innovative and inspired, intimate, and fulfilling work comes during and after short walks like that, where I have plenty of energy to continue working compared to 2 hour walks where I have immense ideas and clarity to think on projects, but usually do something else when I get home.

Music

Music stimulates blood flow to and from the brain, in unique ways that cannot be attributed solely to neurotransmitters. Everyone knows music increases dopamine, which makes this a prudent piece of information.

Magnesium

Magnesium helps relax blood vessels, widening them and allowing more blood to flow. Magnesium also relaxes muscles and tissue, reducing tension and constriction which reduces blood flow. Massages work in the same principle, relaxing and stimulating the muscles to improve or restore blood flow constricted by muscle tension and muscle knots.

Cacao or Dark Chocolate

Theobromine, a methylxanthine like caffeine, is highly present in cacao. Like caffeine, theobromine promotes wakefulness and energy, and has vasodilation properties, particularly in the brain. I often call it ‘caffeine’s sister molecule’ to illustrate their nearly identical nature and benefits. Caffeine is also moderately present in cacao products. Cacao and dark chocolate are thus an effective alternative to coffee or other caffeinated beverages, and an excellent preworkout or tonic for physical performance.

Flavonoids in cacao and chocolate also vasodilate the blood vessels leading to and through the brain, increasing CBF significantly. This grants it superior benefits for brain blood flow, and makes it one of the principle supplements for CBF and cognitive function. Dark chocolate and cacao also increases dopamine and oxytocin, further contributing to its nootropic properties.

Eating about 40g of 70%+ dark chocolate every day is one of the easiest and most effective or beneficial supplements you can add to your diet, with very profound effects on focus, motivation, and clarity. You can always eat more but around 40g is the optimal amount for its benefits, before diminishing returns or weighing down the digestive system.

Caffeine

Caffeine has been consistently found in studies to increase blood flow to the brain. This likely contributes in part to its cognitive and mood benefits.

Additionally, the polyphenols and compounds in typical caffeinated beverages increase blood flow to the brain in their own right, similar to cacao, including:

Coffee
Black Tea
Green Tea
Matcha
Cocoa Drinks (Hot Chocolate, Flavoured Coffees)

L-Citrulline

L-Citrulline is an amino acid that increases nitric oxide, which is one of the principle vasodilating compounds the body produces. Supplement L-citrulline increases blood flow to the brain, as well as throughout the whole body, making it a beneficial nootropic supplement and some preworkouts double as a cognitive aid.

Panax Ginseng

Panax Ginseng, as well as Korean Red Ginseng, have been shown to increase blood flow to the brain in studies. This is achieved through a variety of compounds similar to other herbs here, including ginsenosides. This likely contributes to their profound effects on cognition, energy, and focus, and further vindicates it as one of the most principle herbs for nearly everything.

Nitric Oxide

Nitric Oxide (NO) is a vasodilator in the body, which widens blood vessels, allowing more and faster blood flow to and from tissues like the brain. Its a common target for athletes and bodybuilders for its benefits on endurance, vascularity, pump, and reduced lactic acid.

Ways To Increase Nitric Oxide:

Beets or Beetroot Powder
L-Citrulline
L-Arginine
Sunlight
Red Light & NIR
Garlic
Exercise

Sleep

Whilst not actively increasing blood flow to the brain, good and consistent sleep is essential to cerebral blood flow and promotes it cumulatively. When you get poor sleep or are sleep deprived, part of the brain fog, fatigue, and discomfort you feel is mediated by constricted brain blood flow. As always, fundamentals determine your aspects and experiences, and caring for your sleep, peace, relaxation, and recovery first & foremost will do much more than many other things for your CBF, circulation, and cognition.

Other Ways To Increase Blood Flow To The Brain:

Taurine
Vitamin E
Nature
Novelty
Quercetin
Blueberries