What foods are richest in phenylalanine?

Phenylalanine is a little-talked about amino acid. However, it is essential for the proper functioning of our brain, and we consume it every day without knowing it. Should we favor certain foods? Can we miss it? Are there any risks if we consume too much? Insight from Vanessa Bedjaï-Haddad, dietitian nutritionist.

Phenylalanine is an amino acid which is involved in particular in the production of neurotransmitters involved in mood, motivation and concentrationlike the dopamine.

“It is an essential amino acid, which means that the body cannot produce it,” explains Vanessa Bedjaï-Haddad. Clearly, it must be provided by food !

Good news: phenylalanine is very easy to find in food. “We find it in all foods rich in proteins », Indicates the dietician. It is very rare to lack it if you have a varied diet!

These foods provide complete proteins containing all essential amino acids, including phenylalanine.

Good to know: some plant proteins are less complete. The ideal is to associate them (for example cereals and legumes), to cover all amino acid needs!

In the vast majority of cases, no. As indicated above, a varied and balanced diet is more than enough to cover your needs!

The only point of vigilance: the phenylketonuriaa rare genetic disease that prevents phenylalanine from being properly metabolized, warns Vanessa Bedjaï-Haddad.

Apart from this pathology, there is no risk in consuming foods rich in phenylalanine.

You will have understood, it is relatively rare. Phenylalanine deficiency can only occur if:

Warning signs: fatigue, mood disorders, decreased concentration. If in doubt, it is better to speak to a healthcare professional! A nutritional assessment may be offered. And in some cases, a blood test can help assess the situation.

Here again, it’s not necessary. A balanced diet is sufficient to cover phenylalanine needs.

Supplements can only be considered:

Good to know: self-supplementation is not recommendedespecially since an excess of amino acids can unbalance the body.

In summary, phenylalanine is essential, but easy to find in food. If you eat varied and balanced, your needs are covered naturally. The most important thing: keep a diet rich in protein and diversified. In the vast majority of cases, you are already on the right track!