Judith J. Wurtman, PhD, researcher at MIT, coeditor with her husband, Richard J. Wurtman, MD, of seven volumes entitled Nutrition and the Brain, and author of a number of books, including Managing Your Mind and Mood Through Food, has been invited to be a NOHA speaker in the future. She has successfully counseled many people who were overweight and is familiar with research on the food precursors of specific neurotransmitters that we need, on one hand for alertness and, on the other hand, for winding down and sleep. Emphasizing our circadian rhythms, she points out that foods for alertness are needed at certain times and in certain situations during our daily cycles. The neurotransmitters for high-level mental functioning are dopamine and norepinephrine, both synthesized in the brain from the amino acids tyrosine, contained in all proteins. If your brain is slowing down, she says, eat a little protein. For quick results, choose a protein food that is low in fat and carbohydrate.

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. . . specific neurotransmitters that we need, on one hand for alertness and, on the other hand, for winding down and sleep. Emphasizing our circadian rhythms, she points out that foods for alertness are needed at certain times and in certain situations during our daily cycles.

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For a relaxing effect, the brain needs the neurotransmitter serotonin, made from the amino acid tryptophan, also found in protein but at low levels. Tyrosine and tryptophan compete with four other amino acids for the same pathway to the brain. Research with animals has shown that when the blood contains all these amino acids, tryptophan cannot be increased in the brain. However, a little glucose, from a starch or sweet eaten alone, will stimulate the pancreas to produce insulin, which sends these amino acids except most of the tryptophan into the cells of the body. In this way, with its competition greatly reduced, tryptophan is able to enter the pathway to the brain and manufacture serotonin, and we get the calming effect.

Professional monitoring is needed if either tyrosine or tryptophan is taken as a capsule. Dr. Wurtman warns that self-medication can produce undesirable side effects. Instead, she recommends getting these amino acids in foods.