Amino acids influence the functions of neurotransmitters -- chemicals in the brain. Neurotransmitters regulate emotional and physical responses such as motivation, concentration and energy by interacting with the brain to shift moods. Tyrosine, an essential amino acid, can only come from foods. Once in the body, it affects neurotransmitters that energize you. The neurotransmitter serotonin provides calming effects. Excess amounts of tyrosine in the body may interfere with serotonin.
Protein Boost
Amino acids come from protein in the foods you eat. Protein releases amino acids into the bloodstream after digestion. The amino acids that dominate your body's system can determine your moods as they enter the brain. Tyrosine crosses over from the bloodstream to the brain network to increase levels of dopamine, epinephrine and norepinephrine. These neurotransmitters enhance your mental alertness and boost energy. You can get tyrosine from high-protein foods, including meat, poultry, fish and dairy products.
Carbohydrates Relax
Carbohydrates influence serotonin for relaxation effects. Eating carbohydrates releases insulin into the bloodstream. Insulin helps with the production of another amino acid, tryptophan. A number of amino acids, including tyrosine, can crowd out tryptophan. Insulin removes amino acids with the exception of tryptophan, which continues to travel from the bloodstream to the brain and converts to serotonin. Carbohydrate-rich foods include whole-grain bread, cereal and pasta. Potatoes, rice, corn and nuts also contain carbohydrates.
Balancing Meals
Some protein foods, such as milk, cheese and legumes, contain significant amounts of carbohydrates. Certain foods, including turkey, chicken, fish, eggs and peanut butter, contain tryptophan. You can adjust your eating habits according to the moods you want. For example, too many carbohydrates may lead to high serotonin levels that cause tiredness. In that case, you can balance your protein and carbohydrate intake for a calming effect that does not cause fatigue. If concerned about activities such as work-related duties or tests, you may want to boost your mental abilities and physical energy with high-protein meals that provide tyrosine to activate your energizing neurotransmitters.
Anxiety
Aside from providing a sense of calm, serotonin may improve sleep, often a problem for people who cannot relax due to anxiety. Carbohydrate foods and foods containing tryptophan may help combat mild anxiety. Mental health professionals use medications that raise serotonin levels for some patients with more serious depression or anxiety disorders. Medication to raise dopamine and norepinephrine levels may work for other patients who need to lift their moods. Treating each patient may require a variety of drugs, including different types of antidepressants, to help regulate moods.
References
- Psych Central: Frequently Asked Questions About Serotonin
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- Franklin Institute: Nourish --- Proteins
- Mayo Clinic; Coping with Anxiety -- Can Diet Make a Difference?; May 2009
- Mayo Clinic: Depression (Major Depression) -- Treatments and Drugs
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