What foods contain phenylethylamine? Understanding natural sources and their impact

October 13, 2025 •

4 min read

Phenylethylamine (PEA) is a naturally occurring compound found in a variety of foods, with levels often increasing during fermentation and roasting, such as in cocoa beans. This article explores what foods contain phenylethylamine, highlighting both direct sources and those rich in its precursor, the amino acid L-phenylalanine.

Quick Summary

This article explains the different food sources of phenylethylamine (PEA), including directly present amounts in chocolate, fermented cheeses, and wine, as well as the precursor L-phenylalanine found in high-protein foods like meat, eggs, and legumes. It also clarifies the distinction between consuming PEA from food versus supplements and discusses its potential effects on the body.

Key Points

Limited Dietary Impact: While some foods contain phenylethylamine (PEA), the amount that reaches the brain is minimal due to rapid metabolism, making a significant mood impact unlikely.
Primary Sources: The main dietary source for the body's own PEA production is the essential amino acid L-phenylalanine, found in all complete protein foods.
Chocolate Controversy: Despite popular belief, the 'love chemical' effect of PEA in chocolate is a myth; the mood lift from chocolate is more likely due to other compounds and its sugar and fat content.
Fermented Foods: Certain fermented items like aged cheese, wine, and natto contain PEA as a byproduct of microbial activity.
Dietary Precursors: A balanced diet with protein sources like meat, eggs, dairy, and legumes provides the body with the necessary L-phenylalanine to produce PEA naturally.
Avoid Concentrated Supplements: Concentrated PEA supplements have potent stimulant effects, are banned in some sports, and carry side effect risks; they are not comparable to food sources.

What is Phenylethylamine (PEA)?

Phenylethylamine (PEA) is a naturally occurring trace amine that functions as a neuromodulator in the central nervous system. While it is a natural stimulant, PEA from dietary sources is rapidly metabolized by the enzyme monoamine oxidase B (MAO-B) before it can reach the brain in significant concentrations. This is why the perceived "mood-boosting" effects of certain foods containing PEA are often exaggerated or more likely attributed to other compounds. The body can also produce its own PEA from the essential amino acid L-phenylalanine, which is found in many protein-rich foods.

Direct Sources: Fermented and Processed Foods

Some of the most commonly cited sources of direct phenylethylamine are foods that have undergone fermentation or roasting. The PEA is produced as a byproduct of microbial metabolism or thermal processing.

Chocolate: Cocoa beans naturally contain PEA, and the levels can increase significantly during fermentation and roasting. Dark chocolate, especially high-quality ceremonial cacao, often contains higher concentrations. However, as mentioned, the PEA is quickly broken down in the body, limiting its ability to affect mood.
Fermented Cheeses: Certain aged or mature cheeses have been shown to contain measurable amounts of PEA, along with other biogenic amines.
Wine: Some heavy red wines contain PEA and other amines produced during the fermentation process.
Natto: This traditional Japanese food, made from fermented soybeans, is another documented source of PEA.

Indirect Sources: Foods Rich in L-Phenylalanine

For those not looking for a direct dietary hit of PEA but instead focusing on providing the body with the building blocks to synthesize it, consuming foods rich in L-phenylalanine is the most reliable strategy. L-phenylalanine is an essential amino acid, meaning the body cannot produce it on its own and must obtain it from food.

Some of the best dietary sources of L-phenylalanine include:

Meat and Poultry: Beef, pork, lamb, chicken, and turkey all contain significant amounts of this essential amino acid.
Fish and Seafood: Salmon, tuna, cod, and other fish are excellent sources.
Eggs and Dairy: Eggs, milk, cheese, and yogurt are complete proteins and provide L-phenylalanine.
Legumes: Lentils, chickpeas, soybeans, black beans, and kidney beans are all good plant-based sources.
Nuts and Seeds: Almonds, peanuts, pumpkin seeds, and sunflower seeds contain L-phenylalanine.
Soy Products: Tofu, tempeh, and edamame are great options for vegetarians and vegans.

Phenylethylamine from Food vs. Supplements

The most significant difference between obtaining PEA from food versus supplements is bioavailability. As noted, PEA consumed in food is quickly metabolized and broken down before it can reach the brain. This is not the case for concentrated PEA supplements, which can have amphetamine-like effects and are banned by some anti-doping agencies. While a balanced diet rich in L-phenylalanine provides the necessary building blocks for the body to create PEA naturally, supplementing with concentrated PEA is an entirely different matter and should be approached with caution and medical supervision.

Do Food Sources of PEA Actually Impact Mood?

The romanticized notion of chocolate or other foods providing a “love-like” rush is a popular myth. The science indicates that the PEA present in food is quickly broken down by the body's natural defense mechanisms. The mild, feel-good sensation experienced from eating chocolate is more likely a combination of its high sugar and fat content, along with other psychoactive compounds like theobromine. A healthy and varied diet that provides all essential amino acids, including L-phenylalanine, is key to supporting the body's overall neurotransmitter function, rather than relying on a single food for a specific effect.

Comparison Table of PEA and Phenylalanine Sources


Source Type	Examples	Primary Compound	Bioavailability	Potential Mood Impact
Direct PEA	Dark chocolate, fermented cheeses, wine	PEA	Very Low (rapidly metabolized)	Likely Minimal
Indirect PEA	Meat, eggs, dairy, legumes, nuts, seeds	L-phenylalanine	High (essential amino acid)	Supports natural PEA production
Supplements	PEA-HCl capsules/powder	Concentrated PEA	High (bypass gut metabolism)	Significant, and can be dangerous

Health Considerations and Potential Side Effects

For most healthy individuals, consuming food sources of PEA and L-phenylalanine poses no risk. However, there are important exceptions:

Phenylketonuria (PKU): Individuals with this rare genetic disorder cannot properly metabolize phenylalanine. They must follow a strict low-phenylalanine diet to prevent intellectual disability and other health issues. For them, foods rich in L-phenylalanine and PEA must be strictly avoided.
Supplements: As noted, concentrated PEA supplements can have significant stimulant effects, which may increase blood pressure and cause anxiety or an accelerated heart rate. The World Anti-Doping Agency (WADA) has banned its use in sports. Anyone considering a PEA supplement should consult a healthcare professional.

Conclusion

While certain foods, most famously chocolate and aged cheeses, are known to contain phenylethylamine, the direct impact on brain chemistry from these dietary sources is minimal due to rapid metabolism. The more significant nutritional approach for supporting the body's natural PEA production is to consume a balanced diet rich in the essential amino acid L-phenylalanine, found in a wide variety of protein-rich foods. By focusing on overall balanced nutrition rather than seeking specific compounds in individual foods, individuals can best support their overall well-being and neurotransmitter function. For more information on the role of amino acids in the diet, consult reputable health resources like Healthline.

Frequently Asked Questions

No, the theory that phenylethylamine (PEA) in chocolate causes a 'love-like' feeling is considered a myth. The PEA from chocolate is rapidly metabolized and broken down by the body before it can significantly affect brain chemistry.

L-phenylalanine is an essential amino acid found in many protein-rich foods that the body uses to synthesize phenylethylamine (PEA). PEA is a trace amine and neurotransmitter, while L-phenylalanine is a fundamental building block for proteins.

For most healthy individuals, consuming PEA from food is safe. The body breaks it down quickly. However, individuals with phenylketonuria (PKU) cannot process phenylalanine and must avoid foods that contain it, as this can be dangerous for them.

Fermented and aged cheeses are known to contain phenylethylamine (PEA) and other biogenic amines. The specific types and concentrations can vary depending on the aging process.

Food sources of PEA are very different from concentrated supplements. Supplements have potent stimulant effects and can cause side effects, requiring medical supervision. A balanced diet provides L-phenylalanine for natural PEA production, which is safer and more beneficial for overall health.

Yes, vegan diets can provide ample L-phenylalanine from plant-based sources like legumes, nuts, seeds, and soy products such as tofu and tempeh. A varied vegan diet can easily meet the body's needs for this essential amino acid.

Phenylethylamine (PEA) can be synthesized by the fungi and bacteria involved in the fermentation process. This microbial activity breaks down amino acids, resulting in the production of various biogenic amines, including PEA.