The “Love Drug”

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Get PEA-Brained!

Today we’ll be looking at phenylethylamine, or PEA, to its friends.

Not to be mistaken for the related amino acid phenylalanine! Both ultimately have effects on the dopaminergic system, but the process and benefits are mostly quite different.

We thought we’d do this one in the week of Valentine’s Day, because of its popular association with love:

❝Phenylethylamine (PEA), an amphetamine-like substance that has been alluringly labeled the “chemical of love,” makes the best case for the love-chocolate connection since it has been shown that people in love may actually have higher levels of PEA in their brain, as surmised from the fact that their urine is richer in a metabolite of this compound. In other words, people thrashing around in the throes of love pee differently from others.❞

Source: Office for Science and Society | The Chemical of Love

What is it?

It’s an amino acid. Because we are mammals, we can synthesize it inside our bodies, so it’s not considered an “essential amino acid”, i.e. one that we need to get from our diet. It is found in some foods, though, including:

  • Other animals, especially other mammals
  • Various beans, legumes, nuts, seeds. In particular almonds, soybeans, lentils, and chickpeas score highly
  • Fermented foods
  • Chocolate (popular lore holds this to be a good source of PEA; science finds it to be a fair option, but not in the same ballpark as the other items)

Fun fact: the reason Marvel’s Venom has a penchant for eating humans and chocolate is (according to the comics) because phenylethylamine is an essential amino acid for it.

What does it do for us?

It’s a Central Nervous System (CNS) stimulant, and also helps us synthesize critical neurotransmitters such as dopamine, norepinephrine (adrenaline) and serotonin:

β-Phenylethylamine Alters Monoamine Transporter Function via Trace Amine-Associated Receptor 1: Implication for Modulatory Roles of Trace Amines in Brain

It works similarly, but not identically, to amphetamines:

Amphetamine potentiates the effects of β-phenylethylamine through activation of an amine-gated chloride channel

Is it safe?

We normally do this after the benefits, but “it works similarly to amphetamines” may raise an eyebrow or two, so let’s do it here:

  • It is recommended to take no more than 500mg/day, with 100mg–500mg being typical doses
  • It is not recommended to take it at all if you have, or have a predisposition to, any kind of psychotic disorder (especially schizophrenia, or bipolar disorder wherein you sometimes experience mania)
    • This isn’t a risk for most people, but if you fall into the above category, the elevated dopamine levels could nudge you into a psychotic/manic episode that you probably don’t want.

See for example: Does phenylethylamine cause schizophrenia?

There are other contraindications too, so speak with your doctor/pharmacist before trying it.

On the other hand, if you are considering ADHD medication, then phenylethylamine could be a safer thing to try first, to see if it helps, before going to the heavy guns of actual amphetamines (as are commonly prescribed for ADHD). Same goes for depression and antidepressants.

What can I expect from PEA?

More dopamine, norepinephrine, and serotonin. Mostly the former two. Which means, you can expect stimulation.

For focus and attention, it’s so effective that it has been suggested (as we mentioned above) as a safer alternative to ADHD meds:

β-phenylethylamine, a small molecule with a large impact

…and may give similar benefits to people without ADHD, namely improved focus, attention, and mental stamina:

Integrative Psychiatry | The Many Health Benefits of Phenylethylamine (PEA) – The Brain’s Natural Stimulant

It also improves mood:

❝Phenylethylamine (PEA), an endogenous neuroamine, increases attention and activity in animals and has been shown to relieve depression in 60% of depressed patients. It has been proposed that PEA deficit may be the cause of a common form of depressive illness.

Effective dosage did not change with time. There were no apparent side effects. PEA produces sustained relief of depression in a significant number of patients, including some unresponsive to the standard treatments. PEA improves mood as rapidly as amphetamine but does not produce tolerance.

~ Dr. Sabelli et al.

Source: Sustained antidepressant effect of PEA replacement

Where can I get it?

We don’t sell it, but here is an example product on Amazon for your convenience 😎

Enjoy!

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  • Change Your Brain, Change Your Life – by Dr. Daniel G. Amen

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    To what extent can we change our brains, and to what extent are we stuck with what we have?

    Dr. Amen tells us that being mindful of both ends of this is critical:

    • Neuroplasticity means we can, indeed, change our brains
    • We do, however, have fundamental “brain types” based on our neurochemistry and physical brain structure

    He argues for the use of brain imaging technology to learn more about the latter… In order to better go about doing what we can with the former.

    The book looks at how these different brain types can lead to situations where what works as a treatment for one person can often not work for another. It’s also prescriptive, about what sorts of treatments (and lifestyle adjustments) are more likely to do better for each.

    Where the book excels is in giving ideas and pointers for exploration… Things to take to one’s doctor, and—for example—request certain tests, and then what to do with those.

    Where the book is a little light is on including hard science in the explanations. The hard science is referred to, but is considered beyond the scope of the book, or perhaps beyond the interest of the reader. That’s unfortunate, as we’d have liked to have seen more of it, rather than taking claims at face value without evidence.

    Bottom line: this is distinctly “pop science” in presentation, but can give a lot of great ideas for learning more about our own brains and brain health… And then optimizing such.

    Click here to check out “Change Your Brain; Change Your Life” on Amazon today!

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  • PS, We Love You

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    PS, we love you. With good reason!

    There are nearly 20,000 studies on PS listed on PubMed alone, and its established benefits include:

    We’ll explore some of these studies and give an overview of how PS does what it does. Just like the (otherwise unrelated) l-theanine we talked about a couple of weeks ago, it does do a lot of things.

    PS = Cow Brain?!

    Let’s first address a concern. You may have heard something along the lines of “hey, isn’t PS made from cow brain, and isn’t that Very Bad™ for humans, mad cow disease and all?”. The short answer is:

    Firstly: ingesting cow brain tissue is indeed generally considered Very Bad™ for humans, on account of the potential for transmission of Bovine Spongiform Encephalopathy (BSE) resulting in its human equivalent, Creutzfeldt–Jakob Disease (CJD), whose unpleasantries are beyond the scope of this newsletter.

    Secondly (and more pleasantly): whilst PS can be derived from bovine brain tissue, most PS supplements these days derive from soy—or sometimes sunflower lecithin. Check labels if unsure.

    Using PS to Improve Other Treatments

    In the human body, the question of tolerance brings us a paradox (not the tolerance paradox, important as that may also be): we must build and maintain a strong immune system capable of quickly adapting to new things, and then when we need medicines (or even supplements), we need our body to not build tolerance of them, for them to continue having an effect.

    So, we’re going to look at a very hot-off-the-press study (Feb 2023), that found PS to “mediate oral tolerance”, which means that it helps things (medications, supplements etc.) that we take orally and want to keep working, keep working.

    In the scientists’ own words (we love scientists’ own words because they haven’t been distorted by the popular press)…

    ❝This immunotherapy has been shown to prevent/reduce immune response against life-saving protein-based therapies, food allergens, autoantigens, and the antigenic viral capsid peptide commonly used in gene therapy, suggesting a broad spectrum of potential clinical applications. Given the good safety profile of PS together with the ease of administration, oral tolerance achieved with PS-based nanoparticles has a very promising therapeutic impact.❞

    Nguyen et al, Feb 2023

    In other words, to parse those two very long sentences into two shorter bullet points:

    • It allows a lot of important treatments to continue working—treatments that the body would otherwise counteract
    • It is very safe—and won’t harm the normal function of your immune system at large

    This is also very consistent with one of the benefits we mentioned up top—PS helps avoid rejection of implants, something that can be a huge difference to health-related quality of life (HRQoL), never mind sometimes life itself!

    What is PS Anyways, and How Does It Work?

    Phosphatidylserine is a phospholipid, a kind of lipid, found in cell membranes. More importantly:

    It’s a signalling agent, mainly for apoptosis, which in lay terms means: it tells cells when it’s time to die.

    Cellular death sounds like a bad thing, but prompt and efficient cellular apoptosis (death) and resultant prompt and efficient autophagy (recycling) reduce the risk of your body making mistakes when creating new cells from old cells.

    Think about photocopying:

    • Situation A: You have a document, and you want to copy it. If you copy it before it gets messed up, your copy will look almost, if not exactly, like the original. It’ll be super easy to read.
    • Situation B: You have a document, and you want to copy it, but you delay doing so for so long that the original is all scuffed and creased and has a coffee stain on it. These unwanted changes will get copied onto the new document, and any copy made of that copy will keep the problems too. It gets worse and worse each time.

    So, using this over-simplifier analogy, the speed of ‘copying’ is a major factor in cellular aging. The sooner cells are copied, before something gets damaged, the better the copy will be.

    So you really, really want to have enough PS (our bodies make it too, by the way) to signal promptly to a cell when its time is up.

    You do not want cells soldiering on until they’re the biological equivalent of that crumpled up, coffee-stained sheet of paper.

    Little wonder, then, that PS’ most commonly-sought benefit when it comes to supplementation is to help avoid age-related neurodegeneration (most notably, memory loss)!

    Keeping the cells young means keeping the brain young!

    PS’s role as a signalling agent doesn’t end there—it also has a lot to say to a wide variety of the body’s immunological cells, helping them know what needs to happen to what. Some things should be immediately eaten and recycled; other things need more extreme measures applied to them first, and yet other things need to be ignored, and so forth.

    You can read more about that in Elsevier’s publication if you’re curious 🙂

    Wow, what a ride today’s newsletter has been! We started at paracetamoxyfrusebendroneomycin, and got down to the nitty gritty with a bunch of hopefully digestible science!

    We love feedback, so please let us know if we’re striking the balance right, and/or if you’d like to see more or less of something—there’s a feedback widget at the bottom of this email!

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  • Goji Berries vs Cherries – Which is Healthier?

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    Our Verdict

    When comparing goji berries to cherries, we picked the goji berries.

    Why?

    Looking at the macros first, goji berries have more protein, fiber, and carbs, as well as the lower glycemic index, although cherries are great too. Still, a clear and easy win here.

    In the category of vitamins, goji berries have more of vitamins A and C, while cherries have more of vitamin K; in the other vitamins these two fruits are close enough to equal that variants in what kind of cherry it is will push it slightly one way or the other. However, it’s worth noting that goji berries have 1,991% more vitamin A and 16,033% more vitamin C, while cherries have only 20% more vitamin K. So, all in all, another clear win for goji berries.

    When it comes to minerals, goji berries have more calcium and iron, while cherries have more copper. Again, the margins of difference are very much in goji berries’ favor, with 1,088% more calcium and 2,025% more iron, while cherries have 35% more copper. So, again, a win for goji berries.

    The polyphenol contents of cherries differ far too much to comment here, but as a general rule of thumb, goji berries have more antioxidant powers than cherries, but cherries are also excellent for this.

    In short, enjoy either or both, but goji berries are the more nutritionally dense!

    Want to learn more?

    You might like to read:

    Take care!

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  • ‘Noisy’ autistic brains seem better at certain tasks. Here’s why neuroaffirmative research matters

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Pratik Raul, University of Canberra; Jeroen van Boxtel, University of Canberra, and Jovana Acevska, University of Canberra

    Autism is a neurodevelopmental difference associated with specific experiences and characteristics.

    For decades, autism research has focused on behavioural, cognitive, social and communication difficulties. These studies highlighted how autistic people face issues with everyday tasks that allistic (meaning non-autistic) people do not. Some difficulties may include recognising emotions or social cues.

    But some research, including our own study, has explored specific advantages in autism. Studies have shown that in some cognitive tasks, autistic people perform better than allistic people. Autistic people may have greater success in identifying a simple shape embedded within a more complex design, arranging blocks of different shapes and colours, or spotting an object within a cluttered visual environment (similar to Where’s Wally?). Such enhanced performance has been recorded in babies as young as nine months who show emerging signs of autism.

    How and why do autistic individuals do so well on these tasks? The answer may be surprising: more “neural noise”.

    What is neural noise?

    Generally, when you think of noise, you probably think of auditory noise, the ups and downs in the amplitude of sound frequencies we hear.

    A similar thing happens in the brain with random fluctuations in neural activity. This is called neural noise.

    This noise is always present, and comes on top of any brain activity caused by things we see, hear, smell and touch. This means that in the brain, an identical stimulus that is presented multiple times won’t cause exactly the same activity. Sometimes the brain is more active, sometimes less. In fact, even the response to a single stimulus or event will fluctuate continuously.

    Neural noise in autism

    There are many sources of neural noise in the brain. These include how the neurons become excited and calm again, changes in attention and arousal levels, and biochemical processes at the cellular level, among others. An allistic brain has mechanisms to manage and use this noise. For instance, cells in the hippocampus (the brain’s memory system) can make use of neural noise to enhance memory encoding and recall.

    Evidence for high neural noise in autism can be seen in electroencephalography (EEG) recordings, where increased levels of neural fluctuations were observed in autistic children. This means their neural activity is less predictable, showing a wider range of activity (higher ups and downs) in response to the same stimulus.

    In simple terms, if we imagine the EEG responses like a sound wave, we would expect to see small ups and downs (amplitude) in allistic brains each time they encounter a stimulus. But autistic brains seem to show bigger ups and downs, demonstrating greater amplitude of neural noise.

    Many studies have linked this noisy autistic brain with cognitive, social and behavioural difficulties.

    But could noise be a bonus?

    The diagnosis of autism has a long clinical history. A shift from the medical to a more social model has also seen advocacy for it to be reframed as a difference, rather than a disorder or deficit. This change has also entered autism research. Neuroaffirming research can examine the uniqueness and strengths of neurodivergence.

    Psychology and perception researcher David Simmons and colleagues at the University of Glasgow were the first to suggest that while high neural noise is generally a disadvantage in autism, it can sometimes provide benefits due to a phenomenon called stochastic resonance. This is where optimal amounts of noise can enhance performance. In line with this theory, high neural noise in the autistic brain might enhance performance for some cognitive tasks.

    Our 2023 research explores this idea. We recruited participants from the general population and investigated their performance on letter-detection tasks. At the same time, we measured their level of autistic traits.

    We performed two letter-detection experiments (one in a lab and one online) where participants had to identify a letter when displayed among background visual static of various intensities.

    By using the static, we added additional visual noise to the neural noise already present in our participants’ brains. We hypothesised the visual noise would push participants with low internal brain noise (or low autistic traits) to perform better (as suggested by previous research on stochastic resonance). The more interesting prediction was that noise would not help individuals who already had a lot of brain noise (that is, those with high autistic traits), because their own neural noise already ensured optimal performance.

    Indeed, one of our experiments showed people with high neural noise (high autistic traits) did not benefit from additional noise. Moreover, they showed superior performance (greater accuracy) relative to people with low neural noise when the added visual static was low. This suggests their own neural noise already caused a natural stochastic resonance effect, resulting in better performance.

    It is important to note we did not include clinically diagnosed autistic participants, but overall, we showed the theory of enhanced performance due to stochastic resonance in autism has merits.

    Why this is important?

    Autistic people face ignorance, prejudice and discrimination that can harm wellbeing. Poor mental and physical health, reduced social connections and increased “camouflaging” of autistic traits are some of the negative impacts that autistic people face.

    So, research underlining and investigating the strengths inherent in autism can help reduce stigma, allow autistic people to be themselves and acknowledge autistic people do not require “fixing”.

    The autistic brain is different. It comes with limitations, but it also has its strengths.

    Pratik Raul, PhD candidiate, University of Canberra; Jeroen van Boxtel, Associate professor, University of Canberra, and Jovana Acevska, Honours Graduate Student, University of Canberra

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    The Conversation

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  • Goat Milk Greek Yogurt vs Almond Milk Greek Yogurt – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing goat milk yogurt to almond milk yogurt, we picked the almond milk yogurt.

    Why?

    Surprised? Honestly, we were too!

    Much as we love almonds, we were fully expecting to write about how they’re very close in nutritional value, but the dairy yogurt has more probiotics, but no, as it turns out when we looked into them, they’re quite comparable in that regard.

    It’s easy to assume “goat milk yogurt is more natural and therefore healthier”, but in both cases, it was a case of taking a fermentable milk, and fermenting it (an ancient process). “But almond milk is a newfangled thing”, well, new-ish…

    So what was the deciding factor?

    In this case, the almond milk yogurt has about twice the protein per (same size) serving, compared to the goat milk; all the other macros are about the same, and the micronutrients are similar. Like many plant-based milks and yogurts, this one is fortified with calcium and vitamin D, so that wasn’t an issue either.

    In short: the only meaningful difference was the protein, and the almond came out on top.

    However!

    The almond came out on top only because it is strained; this can be done (or not) with any kind of yogurt, be it from an animal or a plant. 

    In other words: if it had been different brands, the goat milk yogurt could have come out on top!

    The take-away idea here is: always read labels, because as you’ve just seen, even we can get surprised sometimes!

    seriously if you only remember one thing from this today, make it the above

    Other thing worth mentioning: yogurts, and dairy products in general, are often made with common allergens (e.g. dairy, nuts, soy, etc). So if you are allergic or intolerant, obviously don’t choose the one to which you are allergic or intolerant.

    That said… If you are lactose-intolerant, but not allergic, goat’s milk does have less lactose than cow’s milk. But of course, you know your limits better than we can in this regard.

    Want to try some?

    Amazon is not coming up with the goods for this one (or anything even similar, at time of writing), so we recommend trying your local supermarket (and reading labels, because products vary widely!)

    What you’re looking for (be it animal- or plant-based):

    • Live culture probiotic bacteria
    • No added sugar
    • Minimal additives in general
    • Lastly, check out the amounts for protein, calcium, vitamin D, etc.

    Enjoy!

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  • The Coffee-Cortisol Connection, And Two Ways To Tweak It For Health

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    Health opinions on coffee vary from “it’s an invigorating, healthful drink” to “it will leave you a shaking frazzled wreck”. So, what’s the truth and can we enjoy it healthily? Dr. Alan Mandell weighs in:

    Enjoy it, but watch out!

    Dr. Mandell is speaking only for caffeinated coffee in this video, and to this end, he’s conflating the health effects of coffee and caffeine. A statistically reasonable imprecision, since most people drink coffee with its natural caffeine in, but we’ll make some adjustment to his comments below, to disambiguate which statements are true for coffee generally, and which are true for caffeine:

    • Drinking coffee caffeine first thing in the morning may not be ideal due to dehydration from overnight water loss.
    • Coffee caffeine is a diuretic, which means an increase in urination, thus further dehydrating the body.
    • Coffee contains great antioxidants, which are of course beneficial for the health in general.
    • Cortisol, the body’s stress hormone, is generally at its peak in the morning. This is, in and of itself, good and correct—it’s how we wake up.
    • Coffee caffeine consumption raises cortisol levels even more, leading to increased alertness and physical readiness, but it is possible to have too much of a good thing, and in this case, problems can arise because…
    • Elevated cortisol from early coffee caffeine drinking can build tolerance, leading to the need for more coffee caffeine over time.
    • It’s better, therefore, to defer drinking coffee caffeine until later in the morning when cortisol levels naturally drop.
    • All of this means that drinking coffee caffeine first thing can disrupt the neuroendocrine system, leading to fatigue, depression, and general woe.
    • Hydrate first thing in the morning before consuming coffee caffeine to keep the body balanced and healthy.

    What you can see from this is that coffee and caffeine are not, in fact, interchangeable words, but the basic message is clear and correct: while a little spike of cortisol in the morning is good, natural, and even necessary, a big spike is none of those things, and caffeine can cause a big spike, and since for most people caffeine is easy to build tolerance to, there will indeed consistently be a need for more, worsening the problem.

    In terms of hydration, it’s good to have water (or better yet, herbal tea) on one’s nightstand to drink when one wakes up.

    If coffee is an important morning ritual for you, consider finding a good decaffeinated version for at least your first cup (this writer is partial to Lavazza’s “Dek Intenso”—which is not the same as their main decaf line, by the way, so do hold out for the “Dek Intenso” if you want to try my recommendation).

    Decaffeinated coffee is hydrating and will not cause a cortisol spike (unless for some reason you find coffee as a concept very stressful in which case, yes, the stressor will cause a stress response).

    Anyway, for more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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