How Protein Supports Brain Health and How to Get the Benefits

Protein is an essential nutrient for many different body systems and functions — including brain health.

However, nutritional needs can vary per person. Talk with a doctor if you have questions about your brain health, or with a registered dietitian for nutritional advice.

Protein is essential for many aspects of health, including brain function. A key reason

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PubMed Central
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for this is that protein is made up of amino acids, or compounds that help maintain the structure and function of your tissues and organs.

For example, amino acids can help:

• support communication between cells, including in your brain and nervous system
• coordinate your immune response
• regrow or repair cells and tissues, including in your brain
• produce hormones that coordinate different body processes

However, further research is needed to fully understand how protein affects brain health. Benefits may also depend on factors like how much protein you eat, your personal health, and whether the protein comes from:

• minimally processed foods, like whole beans, chicken breast, or fresh eggs
• highly processed foods, like protein supplements, deli meat, or sausages
• animal sources, like meat and dairy
• plant sources, like soy and other beans

Getting enough protein may help support your mental health, while not getting enough nutrients may contribute to low mood and other mental health symptoms.

A 2020 study suggested that a higher protein intake linked to a lower risk of depression. In the study, a 10% increase in the proportion of daily calories participants got from protein, rather than other nutrients, reduced the risk of depression by 38% in the United States and 30% in South Korea.

A 2020 study also asked people with schizophrenia and bipolar disorder to record their protein intakes. The results suggested that having a lower protein intake linked to worse cognitive functioning.

Cognitive function describes mental skills like reasoning, learning, memory, attention, and problem-solving.

According to a 2020 study, higher protein intake, particularly from meat, eggs, and legumes, linked to better cognitive function in adults aged 60 years or older.

A 2024 study including 196 older adults without dementia suggested that a high protein intake linked to better episodic memory, and may benefit cognitive health. Episodic memory is your memory of everyday, personal information like your past experiences.

Some research has suggested that having a higher protein intake could link to lower risks of cognitive decline — particularly in older adults.

For example, a 2025 study reported that people over the age of 60 who had a high protein intake at dinner were less likely to show low cognitive performance.

Similarly, a 2022 study suggested that older adults who raised their protein intake had a lower chance of cognitive impairment. Results also suggested that people who severely decreased their animal protein intake had a 48% higher chance of cognitive impairment.

Many foods are high in protein, including meat, dairy, and several plant-based foods. However, more research is needed to confirm how these different sources of protein may each affect brain health differently.

For example, a 2024 study reported that eating lean protein and fruit was linked to experiencing depression and anxiety symptoms on fewer days. Meanwhile, eating processed meats lead to higher rates of anxiety.

Evidence is also mixed. A 2024 study reported that higher animal protein intake linked to higher rates of psychological stress in women. By contrast, the 2022 study suggested that higher animal protein linked to a lower risk of cognitive decline in older adults living in China.

Further studies are also needed to confirm how much protein someone needs to eat to best support brain health. Target protein intakes can also vary widely per person.

Generally, in people aged 18 or over with no significant health conditions, the recommended daily allowance is at least 0.8 grams (g) of protein

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American Heart Association
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for every kilogram of your body weight.

However, many people may require a higher ratio of protein, such as:

• people who are pregnant or nursing
• people over the age of 65

On the other hand, people with certain medical conditions, such as chronic kidney disease, may need to monitor or limit their protein intake.

Talk with a doctor or registered dietitian about your nutritional needs — especially if you have an underlying health condition or are considering significantly changing your eating habits.

The following tips may help you include enough protein in your diet and maximize health benefits

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Dietary Guidelines for Americans (USDA)
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:

• Make sure that each meal has a source of protein, aiming for at least 20 to 25 g of protein per meal.
• Try to vary your protein sources throughout the week.
• Choose high protein snack options, such as boiled eggs, oven-baked chickpeas, nuts, and fruit with nut butter.
• Add high protein ingredients like nuts, cottage cheese, tofu, Greek yogurt, and beans to stews, soups, and sauces.
• Choose carbohydrates that have a slightly higher protein content, such as bean-based pasta or whole grains like quinoa.
• Support your general health by also getting enough whole grains, fruits and vegetables, and unsaturated fats.

Canned beans and oily fish can be nutritious, high protein options if you have limited access to fresh foods. Aim to choose options that are canned in water and low in sodium. If not, you may be able to rinse off some excess sodium with running water.

Protein is an essential nutrient that contains amino acids. Amino acids are key for helping cell communication, tissue repair, and tissue growth in your brain — as well as other body areas.

Studies suggest getting enough protein may also support your mental health and cognitive skills. However, more research is needed to confirm these claims. This includes confirming how much protein and what type of protein you need to eat to get benefits.

A doctor or registered dietitian can help you figure out how much protein to aim for. Generally, medical experts recommend meeting your protein goals with lean, minimally processed foods like eggs, beans, chicken breast, and oily fish.

Talk with a doctor if you have any other questions about your diet and brain health.