Can adequate protein lead to peace of mind?

The Power of Protein: How It Supports Mental Health

Protein is just for muscles right? We usually associate this macronutrient with muscle growth and physical strength. But protein plays a crucial role in mental health as well. From neurotransmitter production to blood sugar balance, protein consumption has a direct impact on mood, focus, and emotional well-being. If a client comes to me with anxiety or depression the first thing I am curious about is how much protein are they getting every day?

Protein and Neurotransmitter Production

Neurotransmitters are chemical messengers that regulate mood, cognition, and emotional stability. You might have heard of them before, serotonin, dopamine, and GABA. Protein is a precursor to these regulating messengers. A precursor is defined as "a substance from which another is formed". So without protein the body is unable to produce these neurotransmitters that help us feel regulated.

• Serotonin, often called the “feel-good” neurotransmitter, is synthesized from tryptophan, an amino acid found in foods like turkey, eggs, and salmon. Low serotonin levels are linked to depression, anxiety, and sleep disturbances.

• Dopamine, which influences motivation and pleasure, is derived from tyrosine, another amino acid found in protein-rich foods such as chicken, beef, and dairy.

• GABA (gamma-aminobutyric acid) is a calming neurotransmitter that helps regulate stress and anxiety. It is synthesized from glutamate, an amino acid found in a variety of protein sources.

Protein and Blood Sugar Balance

Blood sugar fluctuations can have a significant impact on mental health. A spike in blood sugar levels followed by a blood sugar crash can lead to irritability, brain fog, anxiety, and low energy. If you experience any of those symptoms get curious! When was the last time you ate a decent amount of protein?

Protein helps stabilize blood sugar by slowing the absorption of glucose into the bloodstream. Including protein in your meals can help maintain steady energy levels and prevent mood swings throughout the day. I always recommend starting small and going slow. If you decide to add more protein to your day start with one meal. Breakfast is a great place to start.

The Stress-Reducing Benefits of Protein

When the body is under chronic stress, it burns through amino acids at a faster rate. If protein intake is too low, the body may not have the resources to regulate stress hormones effectively, leading to heightened anxiety and fatigue. Protein supports the nervous system allowing the body to better cope with stress.

How Much Protein Do You Need?

Protein needs vary based on age, activity level, and individual health conditions. Every body is unique and has different requirements. So how much protein is enough? A good rule of thumb is .8 ounces for each pound of ideal body weight. Its always surprising for to clients when they total that number and compare it with the amount they have been giving their bodies.

You can increase your protein consumption by including fish, eggs, beef, poultry, dairy, legumes, lentils, nuts, and seeds into your diet.

Takeaways

Struggling with brain fog, mood swings, or increased stress? It may be time to assess your protein intake. Protein plays a vital role in neurotransmitter production, blood sugar balance, and stress regulation, all of which contribute to mental well-being. By prioritizing high-quality protein sources throughout the day, you can nourish your brain and support emotional resilience.

Looking for more ways to support your mental health through nutrition? Let’s chat! Book a consultation today, and we will co-create a personalized plan that works for you.