Prolactin, a protein hormone synthesized in the pituitary gland, has several important functions. It stimulates the development of the breasts, promotes milk secretion from the breasts during lactation and suppresses ovulation. Prolactin secretion is inhibited by dopamine, a brain chemical derived from the amino acids tyrosine and phenylalanine. Foods that contain these amino acids encourage dopamine synthesis; therefore, they may lower prolactin levels. Before changing your diet in search of foods that lower prolactin, however, consult your doctor.
Foods Rich in Phenylalanine
Phenylalanine, an essential acid obtained through the diet, is found in most protein-rich foods, including beef, fowl, fish, eggs, dairy and soy products such as soy protein isolate, soybean flour, and tofu. Nuts and seeds are also high in phenylalanine--especially peanuts, walnuts and almonds. In fact, 10 almonds contain nearly 1 g of phenylalanine. Phenylalanine is used to synthesize tyrosine, a precursor for dopamine; therefore, it can help lower prolactin levels. The recommended dietary allowance for phenylalanine is approximately 1,000 mg for the average person.
Foods Rich in Tyrosine
Tyrosine is the source of all the catecholamines, a group of important hormones, such as adrenaline, and dopamine, which, in addition to lowering prolactin levels, are involved in affecting mood and motivation. Sources of tyrosine include whole wheat, oats, lima beans, sesame seeds and pumpkin seeds--in addition to those foods rich in phenylalanine. Nutritional yeast is a good source of both tyrosine and phenylalanine.
Produce
Because dopamine is released by nerve cells, or neurons, foods rich in antioxidants may help protect the cells that release dopamine from free radical-induced damage. Fruits and vegetables are the richest source of the antioxidants, which include the vitamins A, C and E, and the mineral selenium. Add berries, leafy greens, and bell peppers to your diet to reduce prolactin levels.
References
- "Physiology"; Linda S. Constanzo; 2010.
- "Biochemistry: Pamela C. Champe et al.; 2005.
- Healthy Eating Club: Food Data Chart: Phenylalanine
- University of Maryland Medical Center: Phenylalanine
- Integrative Psychiatry: Dopamine: Natural Ways to Increase Dopamine Levels
