The Brain-Protein Connection: Are You Consuming Enough Essential Amino Acids?

Let's be honest; many of us predominantly focus on how our diet affects our physical appearance. But did you know that the foods we eat can also shape the way we think, feel, and age?

By carefully choosing foods that promote brain health, you can support and enhance your cognitive health.*

In fact, researchers have looked at how a well-nourished brain shows improved information processing, memory recall, learning abilities, the capacity to concentrate on complex tasks, and more.*

But what is the 'secret' to nourishing your brain effectively? The answer might surprise you.

Our three brain's needs (head, heart, gut) differ from those of the rest of the body.*

The foods we eat and our lifestyles can profoundly impact our brain health.^*1,2 Just by knowing this, you can probably guess how much more important it is to cultivate healthy habits.

Moreover, some foods have neuroprotective qualities. Translation? They may help protect brain health and help reduce cognitive decline.* Many of the nutrients our brains require can be obtained from protein-rich foods:

• Coldwater fatty fish (Alaskan salmon, mackerel, bluefish, tuna, herring, sardines, and anchovies)
• Nuts & seeds (chia, hemp seeds, flaxseeds, walnuts)
• Berries
• High-glucose & fiber-rich foods (sweet potatoes, whole grains, beets, kiwis)
• Eggs
• Soy
• Extra-virgin olive oil
• Dark chocolate
• Turkey
• Chicken
• Red meat
• Milk
• Cheese

One thing to keep in mind here: plant proteins are not complete proteins (protein foods that contain all of the essential amino acids, but more about that below), so vegetarians and vegans have to do a bit more work.^*3

While you can find any of these essential amino acids in one plant or another, you won't find all in any one plant. So, some planning is involved when you have a vegetarian or vegan diet.

Proteins are, in many ways, the nutritional backbone of our body. They help to construct our muscles and organs, after all. Plus, proteins are necessary for effective immune systems, healthy brains, hormone development, and other processes, too.*

What exactly is the brain-protein connection?

It's no secret that proteins can be important for maintaining healthy cognitive function.*⁴ But what are proteins made of? Amino acids. These molecules come in twenty-plus different varieties, each combining in unique ways to form various proteins.

Now, we also know how the brain acts as the command center for sensations, intellect, and neural activities.

But to effectively manage these critical functions, our three brains rely on a continuous flow of signals, manifested as tiny electrochemical currents. These signals are transmitted across different brain regions through substances known as neurotransmitters.

Three neurotransmitters—dopamine, serotonin, and norepinephrine—belong to a group of chemicals called monoamines. These neurotransmitters are necessary for regulating our moods, fears, and pleasures and play significant roles in various cognitive processes.*⁵

An imbalance in these neurotransmitters can lead to several mental and neurological challenges.*⁶

Imbalance in neurotransmitters as a result of poor diet? That's not likely to happen... right?

Well, think of it like this: your brain needs about 20% of the daily caloric intake to produce neurotransmitters and perform other essential functions.*⁷ (Of course, proteins are also a source of energy. Along with carbohydrates and fat, they are responsible for the calories you consume. Protein, in particular, contributes four calories per gram consumed, and the USDA has said that people should get about 1/5, or 20%, of their calories from protein specifically.*⁸)

And there is more to this brain-protein connection. Where the proteins come from matters, too, if you're invested in having a healthy brain system.

For instance, coldwater fatty fish (like salmon), rich in Omega-3 fatty acids, can be a better source of DHA (when compared to other types of fish) for developing and maintaining brain cells.*⁹

Thankfully, our bodies do most of the hard work selecting and making proteins. In fact, your body makes about half of the amino acids your brain needs, leaving you with only a handful to take in via your diet.

So, what amino acids can't your body produce on its own? These are called 'essential' amino acids and include Isoleucine, Lysine, Phenylalanine, Tryptophan, Histidine, Leucine, Methionine, Threonine, and Valine.¹⁰

The good news? Many can get all these 'essential' amino acids through a well-balanced diet that includes meat, eggs, and dairy products, as well as plant-based sources.

(!) Now, as we mentioned above, several groups of people are particularly at risk of not getting all the essential amino acids from their diet alone.*

Vegans, vegetarians, seniors, athletes, those with malabsorption issues, or those on calorie-restricted diets may find it extra challenging to get all the proteins they need to feed their brains.*

How can a quality nootropic help you bridge the nutritional gap.

Relying solely on your diet to provide optimal concentrations of essential amino acids in the precise ratios needed for brain health can be a strategy that has its fair share of holes.*

A quality nootropic, formulated with a complete spectrum of essential amino acids and specifically designed to support cognitive health, can help bridge this gap.*