How Protein Affects Dopamine and Mental Health

DOPAMINE:
The Reward Giver

Dopamine boosts energy, motivation, focus, and the ability to enjoy life. Alternatively, dopamine imbalance is associated with ­addiction, memory loss, movement disorders, and mental illnesses involving mania and psychosis.

If your mood is down, if you’re unusually tired or unfocused, or if you’re just lacking enjoyment in life, it may help to focus on increasing your dopamine supply. This one is easy: Just eat more high-quality protein.

Dopamine is built from tyrosine, an amino acid plentiful in high-protein foods like meats, eggs, and fish. Vegetarian sources include cheese, soy, and pea protein. (Discover how to get more powerful plant protein in your diet at “How to Eat More Plant-Based Protein.”)

Any meal or snack in which protein is a primary component can result in a quick tyrosine boost, signaled by a bump in energy and focus. The effect increases if you also eat a moderate amount of healthy complex carbs.