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I have experienced firsthand how my diet affects my mood. In recent experiments with a high-protein diet that included eggs, dairy and meat helped me feel better, more energetic, more focused and balanced emotionally. A 2025 study involving 7,169 adults (aged 20-69 years) found that people with higher protein intake, especially from animal sources, reported lower anxiety and depressive symptoms than those who ate less. This is significant because millions of people globally suffer from depression and learning how to be more connected to nutrition can help improve mental health.
All proteins have the essential amino acids necessary for producing serotonin from the amino acid tryptophan, which helps regulate mood. For this reason, a low-protein diet can either reduce the amount of these building blocks or increase the chances of experiencing mood difficulties (however this is a general nutrition principle that the study did not look at directly).
The study showed that those who consumed the highest amount of animal protein had a 27 percent decreased likelihood for experiencing depression, as compared to those who ate the least amount of animal protein. Furthermore, people in the highest consumption of animal protein group had approximately 24% lower likelihood of experiencing anxiety Regarding stress, the study showed an interesting relationship in women where the highest consumption of animal protein was associated with a 40% decreased likelihood of being stressed.
Although the research indicates relationships (and the replacement of plant-based proteins with animal-based proteins has an indirect relationship to reduced levels of anxiety and/or depression based on non-linear models) the research project is correlational and not causal because of its designs (the study is cross-sectional and observational).
According to Dr. Rashidkhani, “There is a relationship between consuming enough protein and providing the building blocks of neurotransmitters responsible for mood regulation. When a person consumes enough protein as well as leading a healthy lifestyle, they may have a higher potential for experiencing a reduction in symptoms of depression.”
In summary, eating a sufficient amount of protein as well as exercising, sleeping and managing stress could potentially have a positive impact on someone's mental health, something I now know to be true after my trial and error with dietary changes that resulted in changes to my mood and energy level.
References:
Rashidkhani, F., et al. (2025). The Association Between Plant and Animal Protein Intake With Depression, Anxiety, and Stress. PubMed. https://pubmed.ncbi.nlm.nih.gov/38980695/
