Article Summary:
Neurotoxins are harmful substances that can disrupt brain function, impair memory, and impact overall mental clarity. This blog explores common sources of neurotoxins, their effects on brain health, and practical steps to reduce exposure.
Discover:
- Key detoxification strategies
- Brain-supportive dietary recommendations
- Lifestyle tips to help protect and enhance cognitive function for long-term.
Are you concerned about how toxins found in everyday products might be affecting your brain health?
Exposure to toxins occurs as part of daily activities. They may be found in and on our foods, in cleaning and personal care products, manufactured products, cooking utensils, food storage containers, and mould and bacteria.1
Some environmental toxins can act as “neurotoxins”. Neurotoxins are harmful substances that disrupt communication between nerve cells, impairing brain function and affect everything from memory to mood.2 Long term, this can lead to various neurological disorders and cognitive issues as well as affecting our overall health.2
What are some of the most common neurotoxins and where are they found?
- Herbicides and pesticides found on foods such as fruit and vegetables.3
- Glutamate, a natural neurotransmitter, can have an excitatory effect on the brain in too high levels. It is a common food additive in the form of monosodium glutamate (MSG) and is found in processed snacks, instant foods such as noodles, soups and sauces, seasoning, stock powders, spice mixes and fast foods.
- Heavy metals such as mercury, lead and aluminum can be found in large fish such as tuna, drinking water, cookware, cosmetics and pharmaceuticals, and can accumulate and damage the nervous system.4
- Drinking water often has fluoride added to it for dental health, and excessive exposure particularly in young children, has been linked to slower brain development and lower IQ.5
- Air pollution: lead, mercury and manganese are found in industrial emissions and can accumulate in the environment; carbon monoxide is emitted by burning fossil fuels.6
- Industrial cleaners and solvents such as fire retardants found in furniture and ethanol in cleaning products. Ethanol contained in alcohol is a psychoactive ingredient which is toxic to the brain at high levels.8
- Hormone disrupting chemicals are found in many products. The most common are bisphenol A (BPA, BPS etc.) in plastics, phthalates found in plastics, cosmetics and beauty products, polychlorinated biphenyl compounds (PBC`s) found in paints, adhesives and sealants.7
- Certain bacteria found in contaminated foods such as improperly canned or preserved foods.1
- Mould found in dried foods such as grains, and pulses, and water-damaged buildings.1
What do neurotoxins do to the brain?
Neurotoxins, especially with chronic low-dose exposure, often induce neuroinflammation - a harmful inflammatory response within the brain, often accompanied by an increase in free radicals, overwhelming the brain's antioxidant defenses.9 This is driven by the activation of microglia, the brain's immune cells, which release inflammatory molecules like cytokines and reactive oxygen species (ROS).2
Over time, chronic inflammation can damage neurons, and the severity of symptoms depends on exposure length. Temporary symptoms, such as slurred speech from alcohol, can occur with acute exposure, while chronic exposure, for instance to lead, can cause irreversible damage, including cognitive decline, impaired memory. Neurotoxin exposure is increasingly being linked to ADHD and autism10 and can contribute to an increased risk of neurodegenerative diseases like Alzheimer’s or Parkinson’s disease.4
Chronic exposure to toxins can weaken the blood brain barrier (BBB), allowing harmful substances to enter the brain.2
Different toxins can impact the brain differently but there are some common effects from them.
- Cognitive – Difficulty concentrating, impaired short-term memory.2
- Emotional – Increased anxiety, irritability, depression, mood swings.2
- Physical – Chronic headaches or migraines, fatigue, insomnia, shaky hands, muscle weakness or spasms.2
The link between the gut and neurotoxicity
The gastrointestinal tract (GIT) is home to a vast and complex community of microorganisms, known as the microbiome. Some of these microbes produce highly toxic and inflammatory substances.11
Dysbiosis, an imbalance in the composition and metabolism of the gut microbiota, may cause gastrointestinal disorders and impact other organs and systems. Dysbiosis can lead to gut intestinal permeability and endotoxemia (elevated levels of gut toxins entering the bloodstream), triggering an immune response which leads to low-grade systemic inflammation and neuroinflammation. Such disruptions have been linked to increased blood–brain barrier permeability, mental disorders, and neurodegenerative diseases.12
Supporting the gut in cases of neurotoxicity is crucial because the gut and brain are connected via the gut-brain axis which involves bidirectional communication through the vagus nerve.9 The gut microbiome influences brain activity through the production of neurotransmitters like serotonin and GABA. Hence, an imbalanced gut can disrupt this communication, affecting mental and neurological health.13
One key aspect of this axis is the production of short chain fatty acids (SCFAs) by gut bacteria through the fermentation of dietary fibre. SCFAs, particularly butyric acid, have anti-inflammatory properties and may positively influence brain function and behavior.9,12
How to detoxify from neurotoxins naturally
The glymphatic system removes waste products from your brain and nervous system and does most of its work whilst you sleep. So, getting enough quality sleep at night is one of the best ways to support your brain`s natural detoxification process.14 Struggling to sleep? Read our article, Your guide to a better night's sleep.
Good nutrition is a key component of a healthy lifestyle, and certain dietary components play a crucial role in the prevention of neurodegenerative diseases. Chronic low-grade inflammation, including neuroinflammation, is a common feature in many mental disorders and neurodegenerative diseases. Anti-inflammatory diets such as the mediterranean diet and MIND diet both of which are rich in fruit, vegetables, whole grains, and omega-3 fatty acids have been associated with reduced levels of inflammatory markers. These effects may be particularly relevant in neuropsychiatric disorders, where neuroinflammation is increasingly recognised as a key pathological feature.9
Key dietary recommendations to support brain health:
- Dietary fibre from fruits and vegetables and whole grains.
- Fish containing omega-3 fatty acids, such as salmon, mackerel and sardines.
- Fermented foods like kimchi, yoghurt, kefir, sauerkraut, kombucha, miso and tempeh.
- Nuts and seeds.
- Herbs and spices such as turmeric.
These foods are generally rich in antioxidants, dietary fibre, and bioactive compounds which have been shown to have potential benefits in neurotoxicity and associated diseases via their anti-inflammatory and neuroprotective properties reducing chronic inflammation, supporting gut health and promoting neuroprotection.9
Limit ultra processed foods (UPFs), red meat, butter, cheese, sweets, fried foods, sugary beverages and alcohol due to these being high in refined carbohydrates and/or unhealthy fats, which have been associated with gut dysbiosis, increased inflammation and potentially worse outcomes in these disorders, including gastrointestinal complaints.15
Key lifestyle recommendations to reduce toxins:
- Check labels or look for phthalate free on personal care products.
- Avoid plastics and use glass, stainless steel or silicone instead.
- Minimise fragrances and opt for those labelled as using essential oils.
- Avoid microwaving in plastic containers as this can leach phthalates into food.
- Store food in cool, dry conditions to prevent mould growth.
- Use Hepa filters and carbon filters to remove a variety of chemicals, mould and air pollution.
- Exercise creates a temporary increase in blood pressure and oxygenation forcing the release of toxins as well as releasing endorphins, a neurotransmitter that enhances mood, pain and lowers stress.
- Stay hydrated to ensure that you are supporting your kidneys and liver to remove the toxins out of the body.
- Sauna therapy facilitates the release of toxins through sweating.
Nutrients to support detoxification from neurotoxins.
Nutrients can help support the brain and body when dealing with neurotoxicity by reducing oxidative stress, supporting detoxification, repairing damaged neurons and enhancing the body`s natural defenses. Supplements and nutraceuticals can be very effective as therapeutic interventions in the management of neurodegenerative disease.16
Antioxidants can reduce oxidative stress and modulate the immune system. These include:
- Vitamin C
- Vitamin E
- Selenium
- Glutathione
- Curcumin
- Quercetin
- Alpha lipoic acid.17
Omega-3 fatty acids modulate the inflammatory response by reducing neuroinflammation, repairing damage to cell membranes and overall supporting healthy brain function.18
Magnesium regulates neurotransmission and protects against overstimulation of neurons caused by glutamate and toxins.19
B vitamins, particularly B12 and folate, work together to keep homocysteine levels in check. Homocysteine is a naturally occurring substance in the body but when levels get too high it can damage your brain and blood vessels leading to cognitive decline and also linked to Alzheimers.20
Vitamin C, E, zinc, selenium, calcium, iron, alpha lipoic acid and glutathione act as chelators meaning that they can bind to and support elimination of toxic substances.21
It is important to understand the impact of neurotoxins on the brain, not only to make the necessary diet and lifestyle changes to reduce your exposure, but to also support the body`s ability to detoxify them by incorporating the right foods and nutrients. This ensures that you can safeguard your long-term brain health.
References
1. Nieder R, Benbi DK, Nieder R, Benbi DK. Integrated review of the nexus between toxic elements in the environment and human health. AIMS Public Health 2022 4:758. 2022;9(4):758-789. doi:10.3934/PUBLICHEALTH.2022052
2. Kempuraj D, Thangavel R, Natteru PA, et al. Neuroinflammation Induces Neurodegeneration. J Neurol Neurosurg Spine. 2016;1(1):1003. Accessed January 13, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC5260818/
3. Richardson JR, Fitsanakis V, Westerink R, Kanthasamy AG. Neurotoxicity of Pesticides. doi:10.1007/s00401-019-02033-9
4. Zhao FJ, Tang Z, Song JJ, Huang XY, Wang P. Toxic metals and metalloids: Uptake, transport, detoxification, phytoremediation, and crop improvement for safer food. Mol Plant. 2022;15(1):27-44. doi:10.1016/J.MOLP.2021.09.016/ASSET/CB5E455C-1CF7-424C-8E36-2BA578BCB72D/MAIN.ASSETS/GR2.JPG
5. Grandjean P. Developmental fluoride neurotoxicity: an updated review. doi:10.1186/s12940-019-0551-x
6. Nieder R, Benbi DK. Integrated review of the nexus between toxic elements in the environment and human health. AIMS Public Health. 2022;9(4):758-789. doi:10.3934/PUBLICHEALTH.2022052
7. Nieder R, Benbi DK. Integrated review of the nexus between toxic elements in the environment and human health. AIMS Public Health. 2022;9(4):758-789. doi:10.3934/PUBLICHEALTH.2022052
8. De La Monte SM, Kril JJ. Human alcohol-related neuropathology. Acta Neuropathol. 2014;127(1):71-90. doi:10.1007/S00401-013-1233-3
9. van Zonneveld SM, van den Oever EJ, Haarman BCM, et al. An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases—A Narrative Review. Nutrients 2024, Vol 16, Page 2646. 2024;16(16):2646. doi:10.3390/NU16162646
10. Rosca A, Coronel R, Moreno M, et al. Impact of environmental neurotoxic: current methods and usefulness of human stem cells. Heliyon. 2020;6(12):e05773. doi:10.1016/J.HELIYON.2020.E05773/ASSET/0D7A3F00-C2D7-4BB5-B4BC-1B5BC136839E/MAIN.ASSETS/GR2.JPG
11. Rude KM, Keogh CE, Gareau MG. The Role of the Gut Microbiome in Mediating Neurotoxic Outcomes to PCB Exposure. doi:10.1016/j.neuro.2019.08.010
12. Cryan JF, O’riordan KJ, Cowan CSM, et al. The microbiota-gut-brain axis. Physiol Rev. 2019;99(4):1877-2013. doi:10.1152/PHYSREV.00018.2018
13. Rude KM, Keogh CE, Gareau MG. The Role of the Gut Microbiome in Mediating Neurotoxic Outcomes to PCB Exposure. doi:10.1016/j.neuro.2019.08.010
14. Mogensen FLH, Delle C, Nedergaard M. The Glymphatic System (En)during Inflammation. International Journal of Molecular Sciences 2021, Vol 22, Page 7491. 2021;22(14):7491. doi:10.3390/IJMS22147491
15. Lassale C, Batty GD, Baghdadli A, et al. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Mol Psychiatry. 2019;24(7):965-986. doi:10.1038/S41380-018-0237-8
16. Piovan A, Filippini R, Corbioli G, et al. Carotenoid Extract Derived from Euglena gracilis Overcomes Lipopolysaccharide-Induced Neuroinflammation in Microglia: Role of NF-κB and Nrf2 Signaling Pathways. Mol Neurobiol. 2021;58(7):3515. doi:10.1007/S12035-021-02353-6
17. Kurutas EB. The importance of antioxidants which play the role in cellular response against oxidative/nitrosative stress: current state. Nutr J. 2016;15(1). doi:10.1186/S12937-016-0186-5
18. Canhada S, Castro K, Perry IS, Luft VC. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: A systematic review. Nutr Neurosci. 2018;21(8):529-538. doi:10.1080/1028415X.2017.1321813
19. Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. doi:10.3390/nu10060730
20. Smith AD, Smith SM, de Jager CA, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010;5(9):1-10. doi:10.1371/JOURNAL.PONE.0012244
21. Kim J-M, Polster BM, Rastmanesh R, Holton KF. Micronutrients May Be a Unique Weapon Against the Neurotoxic Triad of Excitotoxicity, Oxidative Stress and Neuroinflammation: A Perspective. Published online 2021. doi:10.3389/fnins.2021.726457