One other note on this topic, is that it's important to find 'the right amount for you' when it comes to eating protein. This is because contrary to not getting enough, eating too much protein and too little complex carbohydrates can have an adverse effect on anxiety levels.
Foods rich in protein contain amino acids to help produce key neurotransmitters in preventing and treating depression and anxiety. Protein packed meals and snacks help you avoid sugary, processed foods, which can trigger anxiety and depression.
This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
Do you suffer from “protein anxiety?” It's a condition commonly seen in people who have never had a protein deficiency, but worry endlessly that they're not getting enough. They pile on the meat, fish, eggs, or cheese, trying to avert an imaginary lack of protein.
Feeling weird is a common side effect of protein shakes, and is usually linked to gastrointestinal (GI) symptoms. That said, if you feel dizzy or lightheaded after drinking a protein shake, you could have a common condition called postprandial hypotension, which loosely translates to low blood pressure after eating.
There is some evidence suggesting that adequate dietary protein and, in particular, adequate tryptophan, may be important in improving anxiety symptoms. Amino acids serve as the building blocks for neurotransmitter synthesis, with tryptophan needed for the production of serotonin [80].
Eating protein raises the levels of another amino acid called tyrosine, which prompts the brain to manufacture norepinephrine and dopamine, other kinds of chemical messengers in the brain. Not as well known as serotonin, norepinephrine and dopamine can keep you energized because they promote alertness and activity.
“Yes, there is such a thing as too much protein,” Nicholas says. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult males.” So, if you weigh 185 pounds, you shouldn't be eating more than 168 grams of protein per day.
In some people, certain foods or food additives can cause unpleasant physical reactions. In certain people, these physical reactions may lead to shifts in mood, including irritability or anxiety. Try to eat healthy, balanced meals. Healthy eating is important for overall physical and mental health.
Studies show that protein is by far the most filling. It helps you feel more full — with less food ( 3 ). This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full ( 4 , 5, 6 ).
Protein consumption (from foods like fish, beef, chicken, turkey, tofu, beans, eggs and unsweetened yogurt) has been linked to higher levels of dopamine and norepinephrine, which are brain chemicals that play a role in your mood, motivation and concentration.
The consumption of a carbohydrate-rich, protein-poor meal or snack can increase the synthesis of the brain neurotransmitter serotonin; proteins block this effect.
Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells. Higher levels of norepinephrine and dopamine have been shown to improve alertness, mental energy, and reaction time, Villacorta says.
Protein intolerance is a disorder that results from an adverse effect of the ingestion of food proteins. It develops through immunological, non-immunological, metabolic, genetic, and pharmacological mechanisms. It is often associated with gastrointestinal symptoms.
Tip. Feeling lightheaded or sick after drinking a protein shake can indicate that you're allergic to at least one of the ingredients. Lightheadedness and nausea may also be a result of low blood sugar, postprandial hypotension or delayed digestion.
Feeling fatigued might have you reaching for coffee, but it could be the amount of protein in your system that's causing your thoughts to wander. “Brain fog, in general, is also a possibility from too much protein, as a sugar deficit for the brain can cause your brain to actually shrink,” Immer explains.
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It's best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
The B-vitamins in bananas, like folate and vitamin B6, are key to the production of serotonin, which can help improve your mood and reduce anxiety.
However, the high protein intake groups did not show significant associations with the prevalence of depression in either dataset. These results suggest that observed associations between protein intake and depression might be related to a lack of protein intake rather than an excess of protein intake.