The Importance of Protein for Mental Health

We all know that protein plays an important part in our physical health. It may be surprising to know that protein also plays a crucial role in our emotional health. In fact, a diet with sufficient protein improves emotional wellbeing, and enhances brain function, such as learning, memory and problem-solving. This article will explore what protein is, how it can benefit your mental health, and the risks associated with protein deficiency.

Protein and Its Role in Mental Health

The relationship between food and your mood is widely recognized by the medical and scientific community. Foods that are high in protein can positively impact mental health because they are linked to the production of neurotransmitters in the brain that play a role in mood, motivation and concentration. Proteins are composed of amino acids, which are fundamental to the production of neurotransmitters. Neurotransmitters like serotonin, dopamine, and norepinephrine are crucial for mood regulation and cognitive function. For instance, tryptophan, an amino acid found in protein-rich foods, is a precursor to serotonin, which helps stabilize mood and promote feelings of well-being​.

Research shows a strong correlation between adequate protein intake and mental health. A study published in the British Journal of Nutrition found that higher dietary protein intake is associated with a lower risk of depressive symptoms​. Additionally, proteins help maintain the integrity and function of synapses in the brain, which are essential for making important connections and strengthening overall cognitive health​.

Adequate protein intake can also significantly improve the body’s ability to reduce stress. Cortisol, the primary stress hormone, is regulated by various proteins and amino acids. A diet rich in protein helps maintain optimal cortisol levels, preventing the adverse effects of chronic stress such as inflammation, high blood pressure, and weakened immune function​.

Getting adequate protein can also help reduce cravings for sugary and ultra-processed foods, which are linked to increased risks of depression and anxiety. Consuming protein-rich meals keeps you satiated longer, reducing the likelihood of reaching for unhealthy snacks. This, in turn, helps stabilize blood sugar levels and prevent mood swings associated with high sugar intake​.

Mental Health Risks of Protein Deficiency

Protein deficiency can have severe implications for mental health. When the body does not receive enough protein, it can lead to a range of psychological and cognitive issues. Furthermore, protein deficiency can impair the production of other vital nutrients like vitamin B12 and iron, which are also crucial for mental health​.

Protein deficiency negatively impacts the brain and body in the following ways:

1. Depression and Anxiety: Insufficient protein intake can result in a decrease in neurotransmitter production, particularly serotonin and dopamine. This deficiency can lead to depression and anxiety symptoms that are treated in individual therapy such as persistent sadness, irritability, and a lack of interest in daily activities.
2. Cognitive Impairment: Protein deficiency can impair cognitive functions such as memory, attention, and problem-solving skills. This is particularly concerning for children and emerging adults, as their developing brains require adequate protein for proper growth and function. Studies show that children with low protein intake perform poorly on cognitive tests compared to their peers with sufficient protein intake.
3. Mood Swings and Irritability: A lack of protein can cause fluctuations in blood sugar levels, leading to mood swings and irritability. Protein helps stabilize blood sugar levels by slowing down the absorption of glucose. Without sufficient protein, individuals may experience energy crashes and mood instability.
4. Fatigue and Low Energy: Protein is essential in the production of hemoglobin, which carries oxygen to the brain and other organs. A deficiency in protein can lead to anemia, resulting in fatigue, low energy levels, and decreased mental alertness.

Ensuring Adequate Protein Intake

To properly support your mental health, consume roughly one gram of protein per pound of body weight daily. This recommendation is from a functional medicine approach, which often exceeds the traditional Recommended Dietary Allowance (RDA) and is beneficial for maintaining optimal mental and physical health.

As we age, our bodies become less efficient at utilizing protein, increasing the need for this macronutrient to maintain muscle mass and cognitive function. Older adults should be mindful of their protein intake to support brain health and overall well-being​.

Animal-based proteins, such as meat, fish, dairy, and eggs, are considered superior to plant-based proteins in terms of bioavailability. They contain all essential amino acids in the right proportions, making them more effective at supporting neurotransmitter production and brain health. While plant-based proteins like legumes, nuts, and seeds can be beneficial, they often lack one or more essential amino acids and need to be combined strategically to ensure adequate intake​.

Conclusion

Protein is a cornerstone of good mental health, affecting everything from neurotransmitter production to cognitive function and mood regulation. Adequate protein intake can help reduce cravings for unhealthy foods, stabilize blood sugar levels, and support overall mental well-being. As we age, increasing our protein intake becomes even more critical to counteract the natural decline in protein utilization. Prioritizing high-quality, bioavailable protein sources can provide the necessary nutrients to keep our brains healthy and stabilize our mood.

If you are struggling with your mood, fatigue, and/or are experiencing disordered eating symptoms, it is important to seek support from a trained mental health professional. If you feel overwhelmed and uncertain about where to begin, your San Diego psychologist at Therapy Changes will provide a thorough assessment, offer support, and focused guidance throughout the process of healing.

Contact us to learn more about How Therapy Can Help and What to Expect and to schedule an appointment with a talented member of our team.

Changing habits can be challenging, and the support of a professional San Diego psychologist can greatly improve your success in managing and sustaining positive change. You don’t have to suffer it alone, call us today.

References
Mental Health Connecticut. (2023). The Connection Between Protein and Your Mental Health. Retrieved from mhconn.org.
Cohen, L. D., & Ziv, N. E. (2022). Synapse integrity and function: Dependence on protein synthesis and identification of potential failure points. Frontier Molecular Neuroscience, 15, 1038614. doi:10.3389/fnmol.2022.1038614
Dugardin, C., et al. (2022). An Exploratory Study of the Role of Dietary Proteins in the Regulation of Intestinal Glucose Absorption. Frontiers in Nutrition.
Gasmi, A., et al. (2022). Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission. Molecules, 28(1), 210. doi:10.3390/molecules28010210
Firth, J., et al. (2020). Food and mood: how do diet and nutrition affect mental wellbeing? BMJ, 369. doi:10.1136/bmj.m2382
Sheikhi, A., et al. (2023). Plant and animal protein intake and its association with depression, anxiety, and stress among Iranian women. BMC Public Health, 23, 161. doi:10.1186/s12889-023-15100-4

Photo by Clark Douglas on Unsplash