Neuroplasticity: Rewire your Brain for Learning, Memory, and Mood

Neuroplasticity (brain plasticity) is the brain’s built-in ability to change its structure and function across the lifespan. By strengthening useful connections, forming new pathways, and pruning unused ones, the brain adapts to learning, experience, injury, and even emotional states -- shaping how we think, feel, and behave at any age.

In this guide, we will explore how neuroplasticity works and how it affects overall cognition and brain health. We'll also touch on cognitive enhancers (nootropics) that help to promote healthy brain plasticity. Let's get to it!

Neuroplasticity (brain plasticity) is the brain’s built-in ability to change its structure and function across the lifespan. By strengthening useful connections, forming new pathways, and pruning unused ones, the brain adapts to learning, experience, injury, and even emotional states -- shaping how we think, feel, and behave at any age.

In this guide, we will explore how neuroplasticity works and how it affects overall cognition and brain health. We'll also touch on cognitive enhancers (nootropics) that help to promote healthy brain plasticity. Let's get to it!

Neuroplasticity (brain plasticity) is the brain’s built-in ability to change its structure and function across the lifespan. By strengthening useful connections, forming new pathways, and pruning unused ones, the brain adapts to learning, experience, injury, and even emotional states -- shaping how we think, feel, and behave at any age.

In this guide, we will explore how neuroplasticity works and how it affects overall cognition and brain health. We'll also touch on cognitive enhancers (nootropics) that help to promote healthy brain plasticity. Let's get to it!

What is Brain Plasticity?

You may be familiar with the term ‘brain plasticity’ but unsure what it actually means. (Spoiler: it has nothing to do with actual plastic). Brain plasticity, or neuroplasticity, is an umbrella term for the brain’s ability to change over a lifetime. Our brains have a high degree of malleability with which to adapt to new situations. Neural pathways can reorganize from exposure to environmental stimuli such as certain experiences, learning new things, or memorizing new information. Neuroplasticity can occur at any given age, and has both short and long-term effects on our cognitive ability and behavior.(1)

Learning about neuroplasticity

Neuroplasticity is the brain’s ability to change its structure and function in response to experience or damage. The ability to learn is fundamental to the survival of all animals. Humans, in particular, have an amazing capacity to learn new skills and adapt to new environments.(2)

It was once believed that as we age, the brain's networks became fixed. But now, an enormous amount of research has revealed the brain never stops changing and adjusting. Connections within the brain are constantly becoming stronger or weaker, depending on what is being used. Younger people are typically more sensitive to plasticity changes.

How does neuroplasticity work?

A simple explanation of how neuroplasticity works is that when people repeatedly practice an activity or access a memory, their neural networks -- groups of neurons that fire together, creating electrochemical pathways -- shape themselves according to that activity or memory. When people stop practicing new things, the brain will eventually eliminate, or "prune," the connecting cells that formed the pathways.

Brain-Derived Neurotrophic Factor (BDNF) & Neuroplasticity

Brain-Derived Neurotrophic Factor (BDNF) is a key protein that acts as a central driver of neuroplasticity. Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections throughout life. BDNF is a crucial mediator of this process, supporting and facilitating several forms of neuroplasticity.

How BDNF relates to neuroplasticity

• Synaptic Plasticity: BDNF is a powerful modulator of synaptic plasticity -- the process by which synapses (the connections between neurons) are strengthened or weakened over time. It promotes the growth and maintenance of synapses, which is essential for learning and memory formation.
• Neurogenesis: BDNF supports neurogenesis -- the creation of new neurons -- particularly in the hippocampus, a brain region critical for learning and memory. This is especially important in the adult brain, as it helps the brain adapt and integrate new information. Discover nootropics for neurogenesis
• Neuronal Survival and Growth: As a neurotrophic factor, BDNF promotes the survival, growth, and differentiation of neurons. It helps keep existing neurons healthy and viable and is essential for proper nervous-system development.
• Signal Regulation: BDNF regulates signaling pathways fundamental to neuroplasticity, helping activate genetic programs that drive the physical brain changes underlying learning and memory.

In essence, BDNF can be thought of as a “fertilizer” for the brain.

It encourages the growth of new connections, the strengthening of existing ones, and the survival of neurons -- together forming the biological basis for neuroplasticity. Changes in BDNF levels have been linked to a variety of neurological and psychiatric conditions, underscoring its critical role in maintaining brain health and function.

Find out about top nootropics for BDNF

How Nerve Growth Factor (NGF) Shapes Neuroplasticity

Nerve Growth Factor (NGF) is a special protein that acts like a crucial nutrient or "fertilizer" for our nerve cells. NGF drives neuroplasticity by supporting the growth, survival, and maintenance of neurons.

It promotes the extension of axons and dendrites, which are the parts of the neuron that send and receive signals. This allows for the formation of new neural connections and the strengthening of existing ones, a process crucial for learning and memory.

NGF also helps to keep nerve cells healthy and functioning properly, ensuring that the entire neural network remains flexible and capable of adapting to new information and experiences. Overall, NGF acts as a vital signaling molecule that helps the physical changes in the nervous system required for plasticity.

Possible outcomes

• Learning and memory: Better synaptic efficacy and network stability.
• Adaptation: For neural wiring and circuit refinement via experience and training.
• Repair and resilience: Helps structural recovery following injury or degeneration.

Key takeaway: NGF is a master regulator of plasticity -- protecting neurons, growing and pruning connections, and sustaining the drive behind attention, learning, and memory.

Discover the top nootropic for NGF

Examples of neuroplasticity

Fascinatingly, evidence of neuroplasticity is all around us. Here are some examples of plasticity in action.

• Accomplished musicians have a larger auditory cortex compared with the general population and require less neural activity to play their instruments compared to novices.(3)
• If a person loses a finger, the area of the sensory cortex that previously received information from the missing finger begins to receive input from adjacent fingers, causing the remaining digits to become more sensitive to touch.
• Long-term or short-term practice of meditation results in different levels of activity in brain regions associated with such qualities as attention, anxiety, depression, fear, anger, and the ability of the body to heal itself.(4)
• Human echolocation is a learned ability used by some blind people to navigate their environment and sense their surroundings from echos. Brain imaging has shown that parts of the brain associated with visual processing are adapted for the new skill of echolocation.(5)

Neuroplasticity vs Neurogenesis: What’s the difference?

Although they sound quite similar, neuroplasticity is not the same as neurogenesis.

Neuroplasticity is defined as a process of generating new, functional neurons from neural stem cells. This can happen during fetal development or in adulthood.

Neurogenesis is essentially “the birth” of new neurons, while plasticity refers to changes in brain structure.

Neuroplasticity and learning & memory

Activity-dependent plasticity is a form of functional and structural neuroplasticity that arises from the use of cognitive functions and personal experience. It’s the biological basis for learning and the formation of new memories.

An example of this plasticity is recovery of function after a traumatic brain injury. For instance in stroke patients, task-specific activity has been shown to be a critical factor for promoting recovery.(6)

Ultimately, repeating an activity, retrieving a memory, and reviewing material in a variety of ways helps build thicker, stronger, more hard-wired connections in the brain.

Neuroplasticity for helping anxiety and depression

A heavily researched aspect of brain plasticity is its involvement in the development of psychiatric disorders and inversely, its role in treating them. Disorders like depression and anxiety disorders cause damage to the brain, or a kind of 'negative plasticity’, while treatments of depression and anxiety could actually slow or reverse this damage.

For example, environmental events and other risk factors contribute to depression through molecular and cellular mechanisms that disrupt neuronal function and morphology, resulting in dysfunction of the circuitry that is essential for mood regulation and cognitive function.(7) During the past few years, neuronal plasticity has been implicated in the beneficial effects of antidepressant drugs and electroconvulsive shock (ECS) treatment.(8)

Discover the top mushroom for anxiety and depression

Science-Backed Nootropics That Support Neuroplasticity

These compounds have human evidence (trials, meta-analyses, or reviews) consistent with improved learning/memory processes, often via pathways tied to synaptic remodeling, BDNF/NGF signaling, or cerebral blood flow.

Omega-3 DHA/EPA

Omega-3 fatty acids -- especially DHA -- are core building blocks of brain cell membranes, where they keep synapses flexible and signaling efficient. By enriching neuronal membranes and modulating cell signaling, omega-3s support long-term potentiation, boost BDNF (a key growth factor), and promote hippocampal neurogenesis -- all central to learning and memory.

EPA/DHA also help balance neuroinflammation and oxidative stress, creating conditions that protect existing connections and encourage new ones. In short, adequate omega-3 intake helps the brain wire, rewire, and stay adaptable across the lifespan.

Research: In a carefully controlled study with animals, adding DHA (an omega-3 fat) to the diet boosted key “brain-rewiring” signals in the hippocampus and improved maze learning. Importantly, DHA synergized with regular exercise: the combination produced larger gains in synaptic plasticity and cognition than either alone. The practical takeaway is that omega-3s -- especially DHA -- can prime the brain to rewire and learn, and pairing them with exercise may amplify those benefits.(9)

Key takeaway: The key takeaway for omega-3 fatty acids and neuroplasticity is that they are essential structural components of brain cell membranes. Specifically, DHA is crucial for maintaining the fluidity and integrity of these membranes, which is vital for efficient communication between neurons. This structural support helps to facilitate the physical changes in the brain that underlie neuroplasticity, such as the formation of new synapses and the growth of neurons.

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Cocoa Flavanols

Cocoa flavanols (especially epicatechin-rich extracts) have been investigated for their effects on brain circuits that remodel with experience (neuroplasticity). Two consistent themes emerge: improved function of the hippocampal dentate gyrus (a plasticity-sensitive region for memory formation) and better neurovascular support (blood flow and vessel health) that can enable synaptic changes.

Research: In a small randomized study of adults aged 50–69, drinking a cocoa high in flavanols every day for about three months improved a specific type of memory test that depends on the hippocampus. Brain scans also showed better blood flow in the dentate gyrus (a key “memory circuit” area tied to brain plasticity), while an exercise-only group didn’t show these changes. Translation: several weeks of flavanol-rich cocoa was linked to measurable improvements in a memory-related brain region and matching gains on a memory task.(10)

Key takeaway: While more large, independent trials are needed, the best current human data tie cocoa flavanols to improved function in a plasticity-sensitive hippocampal circuit, with broader reviews pointing to vascular and synaptic mechanisms that can underwrite neuroplastic change.

Resveratrol

Resveratrol is a polyphenol found in grapes, berries, and peanuts that’s often discussed for “brain longevity.” In humans, the most consistent science-backed discoveries for resveratrol and neuroplasticity relate to hippocampal function, memory, and brain blood-flow support -- factors that enable synapses to change and networks to rewire (neuroplasticity). It also appears to modulate BDNF signaling, fight oxidative stress, and raise circulation-boosting nitric oxide activity -- all helpful elements of learning-related neuroplasticity.

Research: In a small randomized study of adults aged 50–69, drinking a cocoa high in flavanols every day for about three months improved a specific type of memory test that depends on the hippocampus. Brain scans also showed better blood flow in the dentate gyrus (a key “memory circuit” area tied to brain plasticity), while an exercise-only group didn’t show these changes. Takeaway: several weeks of flavanol-rich cocoa was linked to measurable improvements in a memory-related brain region and matching gains on a memory task.(11)

Key takeaway: Across controlled human studies, resveratrol shows (1) improved memory with stronger hippocampal network activity after months of use and (2) rapid neurovascular responses that could enable plasticity. More research is needed, but current evidence supports resveratrol may promote a healthy environment for neuroplasticity to thrive.

Curcumin (from turmeric)

Curcumin -- the main active compound in turmeric -- can cross the blood–brain barrier and appears to nudge several systems that drive neuroplasticity. In animal and cell studies it boosts pro-plasticity signaling (including BDNF), while regulating brain inflammation and oxidative stress that otherwise erode synapses. Overall it is suggested to promote a healthier cellular environment for forming and strengthening connections. In people, the most consistent findings are modest improvements in attention and memory over weeks to months

Research: Middle-aged and older adults with subjective memory complaints taking a highly bioavailable curcumin (Theracurmin, 90 mg twice daily) showed significant improvements in verbal memory and attention versus placebo, alongside better mood ratings.(12) This may reflect some support for neuroplasticity.

Key takeaway: Curcumin shows promising, small-to-moderate effects on memory/attention in healthy or “at-risk” older adults, and appears to influence BDNF, synaptic signaling, and neuroimmune functions that are relevant to brain plasticity.

Bacopa monnieri (Brahmi)

Bacopa monnieri, an herb used in traditional Ayurvedic wellness practices, is believed to be related to neuroplasticity by influencing several key brain functions. Its active compounds, called bacosides, are thought to enhance synaptic plasticity. Some research also suggests that Bacopa can promote the growth of dendrites, the branches of neurons that receive signals, potentially leading to more complex and efficient brain networks.

Additionally, Bacopa may support the creation of new neurons and help protect the brain from damage, creating a healthier environment for the neural changes that support cognitive function. While promising, more human studies are needed for these effects.

Research: Over 12 weeks, Bacopa improved learning rate, memory consolidation, and reduced anxiety relative to placebo -- an early trial that helped establish timing (weeks, not days) and how it may benefit the brain.(13)

Key takeaway: Bacopa is one of the better-studied botanicals for memory, with meta-analytic support for modest improvements—most evident after steady, multi-week use. Preclinical data suggest it engages classic plasticity pathways (BDNF/CREB, synaptic remodeling), offering a biologically plausible bridge from lab to clinic.

Lion’s Mane Mushroom(Hericium erinaceus)

Lion's mane mushroom (Hericium erinaceus) is a fungus that is being studied for its potential to support neuroplasticity. The key compounds thought to be responsible for this effect are hericenones and erinacines, which are believed to stimulate the production of Nerve Growth Factor (NGF). NGF is a protein that acts like a fertilizer for nerve cells, promoting their growth and survival and helping them form new connections.

By potentially increasing NGF, Lion's Mane may facilitate the brain's ability to reorganize itself, which is a fundamental aspect of learning, memory, and cognitive health. While promising, much of the research has been conducted on animal models, and more extensive human clinical trials are needed to fully understand and confirm its effects.

Research: In a double-blind randomized clinical trial (older adults with mild cognitive impairment, or MCI), 16 weeks of lion’s mane improved cognitive scores vs. placebo; benefits tailed off post-discontinuation, consistent with use-dependent plasticity.(14)

Key takeaway: The key takeaway for lion's mane mushroom and neuroplasticity is that it may support the brain's ability to reorganize itself by stimulating the production of Nerve Growth Factor (NGF). This protein is essential for the growth, maintenance, and repair of nerve cells.

Discover the top 7 benefits of Lion's Mane Mushroom

Citicoline (Cognizin, CDP-Choline)

Citicoline, also known as CDP-choline, is a naturally occurring compound that is closely linked to neuroplasticity. When taken as a supplement, it breaks down into its constituent parts, choline and cytidine, which can then cross the blood-brain barrier and be used to rebuild and repair neuronal membranes. This is crucial because the brain's ability to reorganize itself (neuroplasticity) depends on the health and integrity of these cell membranes.

Citicoline also contributes to the production of acetylcholine, a key neurotransmitter involved in learning and memory, and has been shown to improve the growth and branching of dendrites, which are the parts of the neuron that receive signals.

By supporting the structural components of neurons and enhancing communication, citicoline may help to create a more favorable environment for neuroplasticity.
These actions make it a plausible neuroplasticity aid because healthier membranes and transmitters help neurons form and strengthen connections.

Research: Human spectroscopy studies show citicoline can increase brain phosphodiesters -- markers of membrane turnover -- while clinical trials in adults report improvements in attention and memory. Together, this points to better synaptic efficiency and circuit “tune-ups,” rather than a short-term stimulant effect.(15)

Key takeaway: Citicoline’s best-supported benefits cluster around attention and memory in adults -- especially older individuals -- with converging mechanisms-of-action evidence (membrane turnover/energetics) that fits a neuroplasticity story. Effects are modest and accrue with weeks of use; quality and dose matter.

Find out the full story on Citicoline as a brain-booster

Magnesium

Magnesium is a key mineral for your brain that helps control how it learns and remembers. Think of it as a gatekeeper for brain cells, making sure the right signals get through. By managing a process involving something called NMDA receptors, magnesium helps brain connections, or synapses, form and grow stronger. This is essential for your brain's ability to change and adapt, which is known as neuroplasticity. Essentially, having enough magnesium helps keep your brain's learning pathways healthy and flexible.

Research: Elevating brain magnesium with magnesium-L-threonate increased synapse number, enhanced hippocampal LTP, and improved multiple learning/memory assays in rats. Researchers reported that higher brain magnesium drove structural and functional plasticity with behavioral gains.(16)

Key takeaway: Magnesium plays a crucial role in regulating the brain's ability to create and strengthen neural connections. Magnesium acts on the NMDA receptors in the brain, which are essential for synaptic plasticity and the formation of memory. By modulating the activity of these receptors, magnesium helps to ensure that the brain can efficiently learn and adapt to new information.

Other natural ways to support neuroplasticity

There is growing research on ways we can drive brain plasticity in a positive direction. The methods are not all that surprising. Some ways to positively boost brain plasticity include listening to music, physical activity, and learning that includes challenge and newness.

• Music is a complex and multisensory form of enrichment that has a positive influence on neuroplasticity in several different regions of the brain. One study found music training associated with enhanced cognition in a variety of skills, spanning from executive functions to creativity.(17)

• Physical activity has been shown to exert a protective effect against cognitive deterioration, particularly among individuals who regularly exercise. Consistent exercise may improve signaling pathways related to brain plasticity as well as potential neurogenesis. Research has found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.

• Mental exercise and brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing plasticity and building up a functional reserve that provides a defense against future cell loss. Any mentally stimulating activity can help boost your brain power, such as: reading, taking courses, doing puzzles or math problems. Another way is experimenting with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.

• Your diet strongly affects your mind much like it affects your weight. According to Harvard research, in both animals and humans, a reduced caloric intake has been linked to a lower risk of mental decline in old age. Eating the right type of foods is important as well, particularly reducing your consumption of saturated fat and cholesterol from animal sources. Loading up on B vitamins like folic acid, B6, and B12 may also lower your homocysteine levels, which have been linked to an increased risk of dementia.

Best Nootropic Supplement for Neuroplasticity: Mind Lab Pro®

MLP Ingredients: Citicoline (CDP Choline) dosage 250mg per serving, Phosphatidylserine (PS) 100mg (from sunflower lecithin), Bacopa monnieri 150mg (24% bacosides), Organic Lion's Mane Mushroom 500mg (fruit and mycelium), Maritime Pine Bark Extract 75mg (95% proanthocyanidins), N-Acetyl L-Tyrosine 175mg, L-Theanine 100mg per serving, Rhodiola rosea 50mg (3% rosavins and 1% salidrosides), NutriGenesis® Vitamin B6 (2.5 mg), Vitamin B9 (100 mcg), Vitamin B12 (7.5 mcg)

Mind Lab Pro® (MLP) is the top nootropic supplement on the market today. It is formulated with 11 research-backed nootropics into a "Universal Nootropic." This means the supplement boosts the whole brain, including many different cognitive functions and underlying structures -- including neuroplasticity. It includes three top nootropics for neuroplasticity discussed in this article: Citicoline, Bacopa monnieri and Lion's Mane Mushroom.

MLP is one nootropic stack that does it all, helping with attention, focus, memory, mood, mental energy, stress resistance, motivation and more.

Mind Lab Pro is backed by three well-designed human clinical trials:

• Study 1: Healthy subjects taking MLP for 30 days experienced significant improvements (compared to placebo) in information processing speed.(18)
• Study 2: Subjects who took MLP for 30 days were found to improve performance across all memory functions tested (versus placebo), especially immediate and delayed recall memory.(19)
• Study 3: Those taking MLP for 60 days appeared to have different regions of the brain work together more efficiently brain's different regions working together more efficiently and cohesively.(20)

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Summary

Neuroplasticity is your brain’s built-in capacity to rewire itself—strengthening useful connections, forming new ones, and trimming the rest—so you can learn, adapt, and recover throughout life. The same processes that help a violinist refine motor maps or a meditator reshape attention networks also underpin how we consolidate memories, bounce back after injury, and stabilize mood under stress.

The practical takeaway is simple: plasticity follows practice. Prioritize the habits that repeatedly nudge your circuits in the direction you want—consistent aerobic exercise and sleep, focused learning with retrieval and spacing, social engagement, and nutrient-dense eating. If you’re exploring nootropics, look for evidence-supported options that create a healthier “soil” for plasticity (e.g., omega-3s, cocoa flavanols, curcumin, bacopa, lion’s mane, citicoline, magnesium) and use them as complements—not substitutes—for the core behaviors. With steady inputs and time, your brain remains changeable, resilient, and capable of meaningful improvement at any age.