Marathon Running Temporarily Reduces Brain Myelin – But It Bounces Back!
A new study shows how extreme stress affects the brain. And I’ve also put together an orthomolecular program with simple and inexpensive supplements to support your brain before, during, and after running a marathon.
Now this is an amazing study that I got from my friend, the neurologist Prof. Rene Hase:
new 2025 Study | FullTextPDF
Did you know running a marathon can temporarily shrink your brain’s myelin?
Well —it fully recovers in just two months! This groundbreaking study reveals how the brain adapts to extreme exercise.
Key Finding: Marathon running causes a reversible decrease in brain myelin—a fatty layer that helps nerve cells communicate.
How? MRI scans showed myelin dropped in motor and sensory areas after a marathon but returned to normal after two months of rest.
Why It Matters: Myelin may act as an energy reserve during intense exercise, like body fat fuels muscles.
Study Breakdown
What Happened?
- Researchers scanned marathon runners’ brains before and after races.
- Myelin water fraction (MWF)—a measure of myelin—dropped by up to 28% in key brain areas (e.g., motor and sensory regions).
- No permanent damage! Myelin levels fully recovered after two months.
What Does This Mean?
- Myelin = Brain’s Energy Backup? Just like muscles burn fat when carbs run low, the brain might use myelin lipids for fuel during extreme exercise.
- No Need to Fear Marathons! The brain is resilient—myelin loss is temporary and reversible.
Limitations
- Small study (10 runners)—needs more research.
- Only tested marathoners—ultra-athletes might show different effects.
Myelin is the structure that is lost in Multiple Sclerosis
Myelin is a fatty, insulating sheath around nerve fibers (axons), essential for rapid electrical signal transmission in the nervous system.
Purpose: It speeds up nerve impulses and maintains signal strength.
Chemical Background: Composed of lipids (e.g., cholesterol, phospholipids) and proteins (e.g., myelin basic protein, proteolipid protein).
Multiple Sclerosis (MS): An autoimmune disease where the immune system attacks myelin, disrupting nerve signaling. This leads to symptoms like fatigue, muscle weakness, and coordination problems. Remyelination attempts often fail, causing progressive damage.
Takeaway for Runners & Patients
Good News: Your brain bounces back after a marathon!
Caution: Extreme exercise might stress the brain short-term, but recovery is quick.
Future Research: Could this explain “runner’s fatigue” or help treat brain diseases?
Petros writes us as an answer
Walking is indeed a beneficial exercise that can contribute to brain health, including increasing dopamine levels. Studies suggest walking can enhance psychological well-being, reduce negative habits, and strengthen dopamine-related pathways.
Here’s how walking can positively impact dopamine and brain health:
Dopamine Stimulation:
Regular walking, especially aerobic exercise, can increase dopamine levels in brain regions associated with habit formation, memory, and mood.
Neuroprotective Effects:
Exercise, including walking, has been shown to help preserve dopamine-producing neurons, which are vulnerable in Parkinson’s disease.
Brain-Derived Neurotrophic Factor (BDNF):
Exercise can increase BDNF, a protein that supports brain health and may contribute to dopamine release.
Improved Mood and Reduced Anxiety:
Walking can help reduce anxiety and improve mood by promoting dopamine release and other neurochemical changes.
Potential for Disease-Modifying Treatment:
In animal studies, exercise has been shown to rescue dopamine neurons and reduce the expression of alpha-synuclein, a protein involved in Parkinson’s disease.
Journal Articles and Research:
Several journals and research articles support the link between walking, dopamine, and brain health:
“Physiology Sport Approaches: The Role of Walking in Dopamine Stimulation …” (JOURNAL OF CURRENT SPORT SCIENCES):
This study investigates the connection between dopamine stimulation, negative habit management, and mental health improvements through walking.
“3 Activities to Beneficially Release Dopamine” (Psychology Today):
This blog post discusses how activities like walking can increase dopamine levels.
“High-intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease” (Yale School of Medicine):
This article highlights the potential of high-intensity exercise to preserve dopamine-producing neurons in Parkinson’s disease.
“The Neuroprotective Effects of Exercise: Maintaining a Healthy Brain …” (National Institutes of Health (NIH)):
This review discusses the neuroprotective effects of exercise, including its impact on dopamine and BDNF.
“Bidirectional Association between Physical Activity and Dopamine …” (National Institutes of Health (NIH)):
This article explores the bidirectional relationship between physical activity and dopamine, suggesting that exercise can influence dopamine levels and vice versa.
“Intense exercise increases dopamine transporter and neuromelanin …” (Nature):
This study provides evidence that sustained periods of intense exercise can induce brain changes in individuals with Parkinson’s disease.
In conclusion, walking is a valuable exercise that can contribute to brain health by increasing dopamine levels, improving mood, and potentially offering neuroprotective effects.
Now if you want to learn more about that topic i have the perfect book
Norman Doidge’s books are outstanding
- Explores the advances in the discovery of neuroplasticity, showing that the brain has its own unique way of healing....
How to support your Brain during a Marathon
Based on the study’s findings—that marathon running temporarily reduces brain myelin (likely due to lipid metabolism for energy)—here’s a science-backed supplement protocol to support myelin repair, energy metabolism, and brain recovery:
1. Pre-Marathon (1–4 Weeks Before)
Goal: Boost myelin resilience and energy reserves.
- Omega-3s (DHA/EPA)
- Why? DHA is critical for myelin structure.
- Dose: 1,000–2,000 mg/day (high-DHA formula).
- Study: Dyall (2015) links omega-3s to myelination.
- Phosphatidylserine (PS)
- Why? Supports oligodendrocytes (myelin-producing cells).
- Dose: 100–300 mg/day.
- B Vitamins (B12, B9, B1)
- Why? B12/B9 are essential for myelin synthesis.
- Dose: B12 (500–1,000 mcg), B9 (400 mcg), B1 (50 mg).
2. During the Marathon
Goal: Prevent excessive myelin breakdown and fuel the brain.
- MCT Oil or Coconut Water
- Why? Provides ketones as an alternative brain fuel.
- Dose: 1–2 tbsp MCT oil in hydration drinks.
- Electrolytes (Magnesium, Sodium, Potassium)
- Why? Dehydration exacerbates metabolic stress.
- Dose: LMNT or DIY mix (500 mg sodium, 200 mg magnesium, 1,000 mg potassium).
- Lion’s Mane Mushroom Extract
- Why? Contains hericenones that stimulate nerve growth factor (NGF).
- Dose: 500–1,000 mg (standardized extract).
3. Post-Marathon (0–8 Weeks After)
Goal: Accelerate myelin repair and reduce inflammation.
- Uridine Monophosphate + Choline
- Why? Uridine boosts phosphatidylcholine (myelin building block).
- Dose: 250–500 mg uridine + 300 mg alpha-GPC.
- N-Acetylcysteine (NAC)
- Why? Reduces oxidative stress in oligodendrocytes.
- Dose: 600–1,200 mg/day for 2 weeks.
- Vitamin D3 + K2
- Why? D3 regulates oligodendrocyte function.
- Dose: 5,000 IU D3 + 100 mcg K2.
- Curcumin (Turmeric)
- Why? Anti-inflammatory; protects myelin.
- Dose: 500 mg (with piperine for absorption).
Bonus: Lifestyle Tips
- Sleep: Prioritize 7–9 hours/night (myelin repairs during deep sleep).
- Cold Exposure: Cold showers may stimulate BDNF (supports myelin).
- Post-Run Fasting: 12–14 hour fasts may enhance autophagy (clears damaged myelin debris).
Key Studies Supporting This Protocol
- Omega-3s & Myelin: Dyall (2015)
- Uridine/Choline: Cansev et al. (2008)
- NAC & Oxidative Stress: Dringen et al. (2005)
Sunday late evening, I will tomorrow finish this posting and link in some typical products, good night all, thanks Rene for your precious contribution
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