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The Protein Craze: What’s with All the Hype?

  • Writer: TJTHL McMaster
    TJTHL McMaster
  • 2 days ago
  • 4 min read

Researcher: Sophie J.

Research Editor: Linette Borges


As one of the 3 core macronutrients, the importance of dietary protein consumption has never been disputed, however with increased social media-based buzz about protein supplementation and products, the question remains of just how valuable a high-protein diet is to overall health?


Irrespective of your level of protein consumption, this macronutrient plays a crucial role in a plethora of biological processes, including, but not limited to:


  • Digestion & absorption of dietary nutrients in the small intestine (Wu, 2016);

  • Catalyzing enzymatic reactions in the body (Maleky et. al., 2025);

  • Transporting nutrients throughout the body via the blood (Wu, 2016; Maleky et. al., 2025) and;

  • Repair and synthesis of macromolecules/micromolecules (body proteins, muscles, organs, DNA, RNA, serotonin, dopamine, nitric oxide, creatine, etc.) (Wu, 2016).


Most of the aforementioned processes rely on the hydrolyzation of the protein, which breaks it apart into its smaller base components called amino acids (AA). Out of the 20 utilized by the human body, 9 cannot be produced endogenously and must be sourced from the diet; these are called ‘essential’ AAs.


Most notably, the majority of these essential AAs play a crucial role in the synthesis and replenishment of neurotransmitters involved in the maintenance of brain function, and in turn, mental health (Preedy, 2026). 


  • Tryptophan: precursor to serotonin, involving it in mood regulation & memory;

  • Histidine: decarboxylated to form histamine, involving it in immune cell function, cognition & sleep-wake cycle functions;

  • Arginine: a substrate in the nitric oxide & urea cycles, involving it in neuron plasticity, learning, and modulation of neuronal functioning during stress & anxiety;

  • Threonine: converts to glycine, involving it in support of healthy brain processes, failure of which is linked to major depression and schizophrenia symptoms. 


Now that we know more about its irreplaceable roles in the body, what does it actually mean to eat a ‘high’ protein diet? 


According to both Canadian and American guidelines, the Recommended Dietary Allowance (RDA) for protein, which defines the very minimum average intake required for basic function, is 0.8 g per kg of body weight per day for a healthy adult engaging in minimal physical activity (Wu, 2016). Another metric used is the Acceptable Macronutrient Distribution Range (AMDR), which defines the intake needed as a percentage of the given individual’s total daily caloric intake, and dictates protein consumption should make up around 10-35% of daily calories (Oh et. al., 2020). Thus, a diet high in protein would be one in which an individual consumes 1.6-2.0 g per kg of body weight per day as per the RDA, and about 35% of their daily calories from protein as per AMDR (Wu, 2016). 


So how beneficial is this level of protein consumption actually to your mental health? 


The evidence seems to suggest that they are actually quite great, even among diverse and large population samples (Aeri & Khanna, 2020; Oh et. al., 2020; Gerber et. al., 2023). Higher protein consumption was found to predict lower depression symptom severity in adolescent athletes; with no significant associations relating to other macronutrients (Gerber et. al., 2023). Low intake of protein-rich foods was found to significantly predict the occurrence of higher mean scores of depression and anxiety symptoms in middle-school aged children (Aeri & Khanna, 2020). And when the proportion of calories from protein was increased by 10%, it was found that the prevalence of depression was significantly reduced in both American and South Korean populations (Oh et. al., 2020).



Figure 1. From Gerber et. al. (2023).


Therefore, the importance of protein consumption does not only rely on physical, muscle building processes, but also its crucial role in maintaining mental health. However, it is imperative to consider its consumption within the scope of your broader diet, one that optimally includes a balance of carbohydrates, fats, and various micronutrients in amounts unique to your given individual health circumstances. 




References 

Aeri, B. T., & Khanna, P. (2020). Association of Quantity and Quality of Protein Intake with Depression and Anxiety Symptoms among Adolescent Boys and Girls (13–15 Years) Studying in Public Schools of Delhi. Journal of Nutritional Science and Vitaminology, 66(Supplement), S141–S148. https://doi.org/10.3177/jnsv.66.S141 

Gerber, M., Jakowski, S., Kellmann, M., Cody, R., Gygax, B., Ludyga, S., Müller, C., Ramseyer, S., & Beckmann, J. (2023). Macronutrient intake as a prospective predictor of depressive symptom severity: An exploratory study with adolescent elite athletes. Psychology of Sport and Exercise, 67, Article 102442. https://doi.org/10.1016/j.psychsport.2023.102442 

Maleky, F., & Ahmadi, L. (2025). Adhering to recommended dietary protein intake for optimizing human health benefits exceeding levels. RSC Advances, 15(12), 923–9242. https://doi.org/10.1039/d4ra08221d

Oh, J., Yun, K., Chae, J.-H., & Kim, T.-S. (2020). Association Between Macronutrients Intake and Depression in the United States and South Korea. Frontiers in Psychiatry, 11, 207. https://doi.org/10.3389/fpsyt.2020.00207 

Preedy, V., CRCnetBASE, & Taylor & Francis eBooks. (2026). Protein intake in health and disease. CRC Press. https://doi.org/10.1201/b23328

Wu, G. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h



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