Chicken
Overview
Chicken provides complete high-quality protein, niacin (B3) for NAD+ synthesis, zinc, and tryptophan, supporting neurotransmitter synthesis and mitochondrial function. Niacin (Vitamin B3) is directly converted to NAD+ via salvage pathway, and lack of niacin hampers NAD+ regeneration, decreasing ATP production and potentially affecting cognitive performance. Chicken is listed as a niacin-rich food and as a source for tryptophan, which is converted to NAD+ via kynurenine pathway and serves as a serotonin precursor.
Recipes
Substances
16 substances in this food
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 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
- Best prepared with gentle cooking to preserve nutrients and prevent formation of advanced glycation end products (AGEs)
- Dark meat provides more taurine, which regulates calcium signaling, antioxidant defense, and neurotransmission
- Part of diverse protein strategy
- Supports NAD+ and neurotransmitter synthesis
- Protein-rich breakfasts support dopamine synthesis; pair with anti-inflammatory nutrients to protect DMN switching
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 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 | 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 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
- Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains Pirinen et al. 2020
- Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health
- Tryptophan: Converted to NAD+ via kynurenine pathway; food sources include turkey, chicken, eggs, pumpkin seeds, oats, soybeans
- Serotonin: Mood regulation, emotional control, impulse moderation; food sources include turkey, eggs, dairy, soy, seeds, oats, bananas; cofactors include tryptophan, B6, magnesium
- Zinc: Neurotransmitter modulation, synaptic plasticity, antioxidant enzymes; food sources include oysters, beef, crab, chicken, pork
- Dopamine: Attention, motivation, executive function; food sources include lean poultry, beef, fish, dairy, soy, pumpkin seeds