Beef
Overview
Beef provides high levels of creatine, CoQ10, heme iron (2-3× more bioavailable than non-heme), and complete high-quality protein, supporting ATP recycling and neurotransmitter synthesis. Beef has a DIAAS score of 108-110, indicating high protein quality. Creatine supports ATP recycling in neurons and enhances working memory and cognitive processing speed. Coenzyme Q10 (CoQ10) supports mitochondrial electron transport and antioxidant protection for neurons. Beef is listed as a source for dopamine synthesis, providing tyrosine and heme iron as a cofactor for tyrosine hydroxylase.
Recipes
Substances
19 substances in this food
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
Creatine
Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Lysine
Essential AA; limiting in many cereals; complements legumes
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B2 (Riboflavin)
FMN/FAD coenzymes; redox balance; supports methylation via MTHFR
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Preparation Notes
- Choose grass-fed when possible for better fatty acid profile and nutrient density
- Gentle cooking preserves nutrients and prevents formation of advanced glycation end products (AGEs)
- Important for creatine and heme iron intake, especially for individuals with deficiencies
- Part of diverse protein strategy; high creatine, iron, zinc content
- Avoid high-heat cooking that creates AGEs, which can cross the blood-brain barrier and activate microglia
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Inflammation | Zinc | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Methylation | Methionine | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| Methylation | Vitamin B12 (Cobalamin) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Methylation | Vitamin B2 (Riboflavin) | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Methylation | Vitamin B6 (Pyridoxine → PLP) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Methylation | Zinc | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Support | Creatine | Supports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Selenium | Protects mitochondria from oxidative damage through antioxidant enzyme activity | |
| Mitochondrial Support | Vitamin B12 (Cobalamin) | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Mitochondrial Support | Vitamin B2 (Riboflavin) | Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes | |
| Mitochondrial Support | Vitamin B3 (Niacin; Niacinamide) | Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Phenylalanine | Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurochemical Balance | Tyrosine | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis | |
| Neurochemical Balance | Vitamin B12 (Cobalamin) | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Neurochemical Balance | Vitamin B6 (Pyridoxine → PLP) | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Neurochemical Balance | Zinc | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Selenium | Supports glutathione peroxidase (GPx) and other antioxidant systems, protecting membranes and mitochondria from oxidative damage | |
| Oxidative Stress | Zinc | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper |
References
- Creatine: Supports ATP recycling in neurons; enhances working memory and cognitive processing speed; food sources include beef, lamb, pork, salmon, tuna, cod, scallops
- Coenzyme Q10 (CoQ10): Mitochondrial electron transport; antioxidant protection for neurons; food sources include organ meats (heart, liver), oily fish (sardines, mackerel), beef
- Iron (heme & non-heme): Oxygen delivery to brain, dopamine synthesis; food sources include liver, beef, lamb, poultry, fish; heme iron from animal sources is 2-3× more bioavailable
- Zinc: Neurotransmitter modulation, synaptic plasticity, antioxidant enzymes; food sources include oysters, beef, crab, chicken, pork
- Beef has DIAAS score of 108-110, indicating high protein quality with complete amino acid profile
- Dopamine: Attention, motivation, executive function; food sources include lean poultry, beef, fish, dairy, soy, pumpkin seeds; cofactors include tyrosine, phenylalanine, iron, B6, folate, omega-3s