When you think about the benefits of protein, increased satiety, balanced blood sugar, stronger bone density, and muscle growth surely come to mind. But wait…there’s more! Protein also supports a balanced nervous system, helping reduce stress levels and regulate mood.
So whether you already prioritize a high-protein diet or are just exploring the mega-benefits this macronutrient offers, protein’s ability to regulate your nervous system is a perk you definitely want to cash in on. Allow our experts to break down the science.
- ABOUT OUR EXPERTS: Kristine Profeta-Gedroic, M.D., is an integrative medicine physician and founder of The Gedroic Medical Institute and Profeta Institute. Stephanie Crabtree, M.S., R.D., is a registered dietitian and owner of Holistic Health RD. Gowri Reddy Rocco, M.D., is a physician double-board certified in family medicine and regenerative, anti-aging, and functional medicine.
Primary Functions Of The Nervous System
First, some necessary background: At a basic level, the nervous system is a complex network of nerves and cells that transmit signals between different parts of the body, says Kristine Profeta-Gedroic, M.D., an integrative medicine physician and founder of The Gedroic Medical Institute and Profeta Institute. “It’s divided into the central nervous system (CNS), which includes your brain and spinal cord, and the peripheral nervous system (PNS), which includes the autonomic nervous system responsible for regulating involuntary functions like heart rate and digestion,” she explains.
Consider the nervous system as your body’s electrical wiring, integral to controlling and processing all bodily functions, from your thoughts and feelings to your movement, says Stephanie Crabtree, M.S., R.D., a registered dietitian and owner of Holistic Health RD. “I like to think of the brain as the command center, the spinal cord as the freeway, and the nerves as the side streets to get you from one place to another,” she explains.
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Among the central nervous system’s responsibilities: regulating your emotional state (including your mood and overall stress levels) and interpreting all psychological and physiological stressors, Profeta-Gedroic explains. “The nervous system is intricately tied to our mood and stress levels, particularly through the sympathetic and parasympathetic branches of the autonomic nervous system,” she says.
Heard these terms before? The sympathetic branch is in charge of responding to dangerous or stressful situations, commonly known as your “fight or flight” reaction, while the parasympathetic branch is responsible for your body’s “rest and digest” functions, essentially restoring homeostasis after periods of high stress.
Protein’s Impact On The Nervous System
So, what does protein have to do with your nervous system? “Protein provides amino acids, the building blocks of neurotransmitters like serotonin and dopamine, which are essential for mood regulation and stress management,” Profeta-Gedroic says. The central nervous system also relies heavily on neurotransmitters to carry out its various processes—including emotional regulation—so a lack of protein puts your body in a chronic state of “fight or flight,” she explains. The result? Mood swings, troubling focusing, anxiety, and persistent stress.
For example, one 2021 study that investigated the impact of diet and nutrition on anxiety levels found that stress and anxiety were higher in those with depleted tryptophan, an essential amino acid found in protein that plays a vital role in the production and maintenance of serotonin. (Once tryptophan reaches the brain, it’s converted into serotonin, which regulates mood, including symptoms of stress and anxiety.) The body doesn’t produce tryptophan, so you need to consume protein-rich foods like chicken, turkey, fish, eggs, milk, and cheese to support adequate levels.
Read More: 6 Ways Stress Affects Your Health Long-Term
Given that the neurotransmitters regulating your body’s stress response are made from amino acids you get from protein, eating more of the macronutrient can ensure adequate levels of those “feel-good” hormones, Crabtree says. On the flip side, too little protein is a recipe for elevated stress and compromised well-being, shares Gowri Reddy Rocco, M.D., a physician double-board certified in family medicine and regenerative, anti-aging, and functional medicine. “Without enough protein, your body struggles to produce the tools it needs to regulate your emotions effectively,” he says.
How To Get Enough Protein For Nervous System Health
Protein needs can vary based on gender, age, and activity level, but to adequately support your nervous system, adults generally need about 0.5 to 0.9 grams of protein per pound of body weight per day, according to Rocco. For someone weighing 150 pounds, that’s between 75 and 135 grams of protein per day. Ideally, this intake is broken down into snacks or meals containing 20 to 30 grams of protein a pop. (Here’s how to pack 30 grams of protein into your next meal.)
As for what to eat, Profeta-Gedroic recommends incorporating whole foods like chicken, fish, lean beef, eggs, tofu, beans, and dairy products at every meal. Snacks like Greek yogurt, nuts, or a smoothie with a scoop of protein powder and hemp hearts can also help bridge gaps to hit your protein goals. Just do your best to include a variety of high-protein foods throughout the week to optimize nutritional diversity.
In addition to protein, healthy fats (such as nuts, avocado, and fish) and complex carbohydrates (like brown rice, quinoa, and oats) are key for proper nervous system function and brain health, Crabtree says. Micronutrients like magnesium and B vitamins are also crucial for neurotransmitter functioning, so be sure to incorporate leafy greens, almonds, edamame, chia seeds, bananas, and lentils along with your protein, and supplement as needed.
All that said, while getting enough protein is a must-do for a balanced nervous system (and all the mental and emotional health benefits that come with it), the macronutrient alone is not a magic solution for chronic stress or mental health disorders. “Protein provides the foundational support for neurotransmitter production that your body needs to respond to stress, but managing stress requires a holistic approach,” says Profeta-Gedroic. “Stress is multifactorial, influenced by sleep, lifestyle, emotional health, and external pressures, so while eating enough protein is essential, it’s just one piece of the puzzle.”
Knowing this, if you’re pretty on top of your mental health in all other areas and just cannot figure out why you still feel overly stressed, take a look at whether your eats provide enough of the protein you need for balance.