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How to Naturally Increase IGF1 - Insulin Like Growth Factor 1

The Benefits of Increasing Insulin-Like Growth Factor (IGF-1) and How It Affects Your Brain

IGF-1 is a very important blood marker to monitor.

Yet many doctors don’t check it.

This is a shame because it plays a crucial role in healing and brain health.

Research suggests that IGF-1 levels tend to be low in people struggling with chronic illness and systemic inflammation (87-88, 103).

Studies also show that IGF-1 crosses the blood–brain barrier and affects the brain and cognitive function (113, 116, 129-131).

Alzheimer’s disease and dementia are associated with lower IGF-1 levels, and increasing IGF-1 can help prevent the accumulation of amyloid plaque in the brain (104-108).

IGF-1 helps prevent cognitive decline and brain aging by protecting existing brain cells and promoting the growth of new brain cells (89-93)

Many people who have had brain injuries also end up having low levels of IGF-1.

Best Foods and Nutrients to Increase Insulin-Like Growth Factor 1 (IGF-1) Naturally

1. Zinc

Zinc is an essential mineral for brain health.

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc.

Some of the best foods to optimize your zinc levels include:

Oysters, Grass-fed beef, Pumpkin seeds, Cashews, Mushrooms, Spinach

2. Protein

Eating enough high-quality protein is critical if you want to increase your IGF-1 levels.

3. Vitamin C

Taking extra Vitamin C is another way to increase IGF-1.

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

4. Blueberries

Eating lots of fruits and vegetables is a great idea if you want to improve your brain health and cognitive function.

And blueberries are particularly potent because of the flavonoids within them.

5. Magnesium

Magnesium. Magnesium increases IGF-1 levels. Most people are deficient nowadays.

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. 

Epsom salt baths are another great way to increase your body’s intake of magnesium.

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:

Spinach, Chard, Pumpkin seeds, Almonds, Avocado, Dark chocolate, Bananas 

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health.

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured chicken and eggs, and grass-fed meat.

7. Cinnamon

It has anti-inflammatory effects, it’s loaded with antioxidants, and it's even been shown to have beneficial effects on neurodegenerative diseases, including Alzheimer's disease and Parkinson’s disease (46-49).

8. Vitamin D

Vitamin D capsules in a clear bowl. Vitamin D supplements can increase IGF-1 levels, especially if you’re deficient.

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

Unfortunately, researchers estimate that 50% of people are at risk of Vitamin D deficiency.

9. Thiamine

Thiamine, also known as Vitamin B1, is an essential water-soluble nutrient that cannot be made by the body.

Healthy food sources of Vitamin B1 include green peas, beef liver, asparagus, pecans, Spinach, sunflower seeds, macadamia nuts, oranges, cantaloupe and eggs.

10. Dried Plum

Plums are an extremely nutritious food, containing many vitamins and minerals, as well as antioxidants and fiber.

11. Probiotics

The beneficial bacteria in your gut are known to convert the food you eat into short-chain fatty acids.

Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, Bifidobacterium longum

12. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone.

It's also one of the best supplements for reducing depression.

13. Taurine

Taurine is an organic compound found in food, particularly meat and seafood.

14. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

It’s known to help prevent the development of neurodegenerative diseases.

15. Leucine

Leucine is one of three branched chain amino acids (BCAA).

You can get leucine from protein-rich foods, such as fish, chicken and turkey.

16. Astragalus

Astragalus is an adaptogenic herb that has been used for centuries by traditional Chinese medicine practitioners to support the immune system and reduce inflammation.

17. Colostrum

Colostrum is a special kind of milk, also known as “first milk”.

It contains a number of different nutrients and growth factors, including IGF-1, that support the health and development of a newborn baby (58).

Colostrum from cows (bovine colostrum) can be taken as a supplement by humans for its health benefits.

18. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine.

It’s been shown to have neuroprotective and cognitive-enhancing effects. It’s often used as a natural brain booster because it increases alertness and provides support to brain cells.

ALCAR has also been shown to be very effective at alleviating chronic fatigue and improving mood. It helps reverse neurological decline and supports mitochondria function as well.

19. Creatine

Creatine is a molecule produced in the body and found in some foods, particularly meat, eggs, and fish.

20. Ursolic Acid

An apple partially peeled. Apple peels contain ursolic acid, a natural compound that can increase IGF-1 levels.

Ursolic Acid is a natural compound found in a variety of plants and herbs, such as apple peels, rosemary, thyme and holy basil. Apple peels contain the largest amount.

21. Hydroxy Methyl Butyrate

Hydroxy Methyl Butyrate (HMB) is a metabolite of leucine.

22. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a coenzyme and antioxidant located primarily in the mitochondria. It has numerous known health benefits and plays a critical role in producing energy for the body.

Meat and fish are the richest sources of dietary CoQ10, including beef, pork, chicken heart, and chicken liver. Nuts and some oils also contain some CoQ10.

23. Low-Level Laser Therapy

24. Exercise

25. Deep Sleep

26. Reduce Inflammation

27. Avoid or Limit Alcohol

28. Sauna Sessions

Posted by George Freund on September 4, 2022 at 10:17 AM 146 Views