Key Takeaways
- Protein plays an essential role in brain and mental health, supporting the production of neurotransmitters and a healthy gut.
- You can get enough protein each day from both plant and animal sources.
- Dietary approaches can be part of your wellness plan, but treatment for mental health issues involves a combination of treatment modalities, including therapy, medication, and lifestyle modifications.
Protein is all the rage these days, especially on social media. Not only is protein recommended for building healthy muscles, but it’s often recommended for building healthy brains and optimizing your mental health.
It’s All About Balance
Spend just a little time in the world of nutrition and wellness influencers, and you will hear a ton about the perks of protein and how much you need to reap its benefits. (Hint: social media influencers will lead you to believe that the amount of protein you need in a day is quite a bit more than the recommended daily allowance, or RDA.)
We asked Sanam Hafeez, PsyD, a neuropsychologist and director of Comprehend the Mind, to weigh in on the social media frenzy regarding protein and brain health, and whether she thinks emphasizing protein in your diet is the key to maintaining a healthy brain and emotional well-being.
“A well-balanced diet that includes enough protein supports cognitive function and emotional stability,” says Dr. Hafeez. “But there’s often too much focus on protein, especially on social media, as if more is always better.”
Eating too much protein can be harmful to your liver and kidneys over time, she says. Not only that, but “Focusing too much on protein might overshadow the importance of other nutrients like healthy fats, vitamins, and minerals, which are also crucial for mental well-being,” Dr. Hafeez shares.
Impact of Protein on Brain Health and Mental Health
Protein plays a vital role in brain health and mental health. “The brain relies on tiny chemical messengers called neurotransmitters to carry signals from one nerve cell to another,” Dr. Hafeez describes. “These messengers are made, in part, from amino acids, the basic building blocks of protein.”
According to Dr. Hafeez:
- Tyrosine is an amino acid that helps your body produce dopamine and norepinephrine, both of which impact emotions, alertness, and your ability to concentrate.
- Tryptophan is an amino acid that helps your body make serotonin, a chemical that helps stabilize your mood, promotes restful sleep, and can help ease anxiety.
Bryan Bruno, MD, psychiatrist and medical director at Mid City TMS, a treatment center focusing on depression, agrees that protein and amino acids are essential for brain health and mental well-being. “In my experience treating patients with major depressive disorder, I have seen that nutrition, including enough protein intake, can greatly influence treatment results,” he says.
In particular, research has found a strong link between the amino acid tryptophan and mood disorders. For example, a study from 2016 found that people who took in higher doses of tryptophan in their diets had “significantly less” depression, anxiety, and irritability.
In my experience treating patients with major depressive disorder, I have seen that nutrition, including enough protein intake, can greatly influence treatment results.
Dr. Bruno sees these links in his practice. Adequate tryptophan in your diet is necessary for proper serotonin synthesis, he says, which is associated with mood regulation and depression. “This is why we often discuss nutritional factors with patients alongside their treatment, as proper nutrition can enhance treatment effectiveness,” he explains.
Protein and the Gut-Brain Connection
The foods you eat, especially protein, can have a significant and real impact on the connection between your gut and your brain, according to Dr. Hafeez. “That’s because protein breaks down into amino acids, some of which help nourish the good bacteria in your digestive system,” she describes.
These bacteria aren’t just useful when it comes to digestion; they also impact your mental and emotional health. “Eating enough protein as part of a balanced diet can help keep your gut in good shape, lower inflammation, and support a more stable, healthy mood,” Dr. Hafeez.
As Dr. Bruno points out, about 90% of your body’s serotonin is made in your gut. This highlights the link between protein intake, gut health, and mental health and well-being, he says.
“A varied protein intake can support a healthy microbiome, which affects mood regulation and cognitive function through the vagus nerve and other connections between the gut and brain,” Dr. Bruno describes.
Eating enough protein as part of a balanced diet can help keep your gut in good shape, lower inflammation, and support a more stable, healthy mood.
Animal vs. Plant-Based Protein Sources and Mental Health
One question many of us have is whether it’s best to get protein from animal sources or plant sources. Social media influencers seem to have very strong opinions on these questions, with some people touting the benefits of diets that heavily emphasize the consumption of animal products, and others sharing the benefits of plant-based diets.
Both types of protein sources can positively impact your mental health, says Dr. Hafeez—it’s all about balance and making smart choices.
“Animal proteins provide all the essential amino acids needed for brain function and are rich in nutrients like B12 and iron, which are important for energy and mood regulation,” she describes.
“Plant-based diets can also support mental health but require careful planning to ensure you get enough of certain amino acids, vitamin B12, and omega-3s, which are found in lower amounts in plant foods,” she says.
Overall, it’s not necessarily about protein in particular—it’s about balancing all aspects of your diet for optimal mental health.
Protein Recommendations
The recommended daily allowance (RDA) is 0.8 grams (g) of protein per kilogram (kg) of body weight.
But this can vary based on your age, activity level, and past medical history, explains Angelique Szymanski, RDN, a registered dietitian at Inspira Health. “Another recommendation would be to have 10% to 35% of your daily calories come from protein sources.”
Most of us aren’t going to notice the impacts of having too much or too little protein. But when taken to extremes, consequences may be felt.
“If you consume too much protein, it can put strain on your kidneys and may lead to dehydration, as your body works to eliminate excess nitrogen from protein metabolism,” Dr. Hafeez says. “On the other hand, not getting enough protein can lead to muscle loss, weakened immune function, and fatigue.”
Get Enough Protein in Your Diet
Szymanski shared tips for ensuring that you get adequate protein in your diet:
- Make sure to incorporate protein with every meal and snack.
- Some easy grab-and-go options include hard-boiled eggs, tuna, hummus, Greek yogurt, low-fat string cheese, and low-sugar trail mix.
- Consider adding protein powder to things you already eat to give you an extra protein boost, such as in smoothies, oatmeal, and baked goods.
Getting Enough Protein on a Plant-Based Diet
Getting enough protein on a plant-based diet can be tricky, but totally possible, as long as you are being intentional. The issue is that all animal proteins contain complete amino acid profiles, but not all plant-based proteins do. Szymanski shared the following tips to help you get enough complete proteins on a plant-based diet.
Focus on plant foods that contain all essential amino acids:
- Quinoa
- Soy products (tofu, edamame, tempeh)
- Hemp seeds
- Chia seeds
- Pistachios
You can also pair incomplete plant proteins together to make sure you are getting all of the essential amino acids. Examples include pairing:
- Whole grains and beans
- Whole grains and nuts
- Beans and nuts
- Legumes and whole grains
