‘Vitamin P’: why pleasure is so important when it comes to nutrition

Nutrition and the pleasure of eating: why does our brain demand ‘vitamin P’?

From a physiological point of view, any pleasurable situation (whether food-related or not) triggers a release of dopamine in the brain, which activates the reward circuits, giving rise to a feeling of well-being, calm and motivation (1).

The 'hedonic' value of the food we eat is reflected in increased stimulation of the medial orbitofrontal cortex.

This 'happiness on the plate' also regulates our food intake and unconsciously encourages us to diversify our diet by means of a kind of feedback control: as the meal progresses, and we achieve satisfaction, the pleasure diminishes.

This explains why we end up putting down our fork or moving on to the next dish, without devouring a pot of pasta or an entire bar of chocolate!

Enjoying food also has a positive impact on digestion, as a pleasant eating experience activates the parasympathetic branch of the nervous system, particularly the vagus nerve, which innervates the digestive tract.

This is thought to improve the bioavailability and metabolism of ingested nutrients (2).

Finally, pleasure in general reduces the synthesis of cortisol, the stress hormone involved in emotional eating behaviour (increased appetite, hyperphagia, appetite for fatty and sugary foods, etc.), fat storage and, consequently, weight gain (3-4).

Food and pleasure: a cultural and social dimension

Eating is more than just providing fuel for our bodies.

The act of eating reconnects us with our culinary traditions and reinforces our sense of belonging to a culture, which is recognised as a guarantee of better mental balance.

A meal shared with family or friends also strengthens the social and emotional bond while enriching the sensory experience (5): we eat more slowly and appreciate flavours more fully.

All of these factors indirectly boost our ‘vitamin P’ levels!

Eating with pleasure is not about eating your emotions!

We often think that taking pleasure at the table is more or less the same as eating our emotions. But these are two different things.

While emotional eating seeks to compensate for emotions, most often negative ones (such as sadness, anger, anxiety, etc.), through food, pleasure-centred eating focuses on the sensory satisfaction a food provides (6).

How can we clearly distinguish between the two? By observing how we feel after eating: while emotional eating typically generates shame and guilt, eating for pleasure brings a feeling of fulfilment.

Another clue is that emotional eaters feel dissociated from the food they ingest, while hedonists 'merge' with their plate.

To re-establish a healthy pleasure connection with food, it's a good idea to stimulate the senses by enhancing flavours and textures.

For example, you can play with spices, add a touch of umami to your dishes (miso, soy sauce, parmesan, etc.), exploit temperature and colour contrasts and combine nutritionally complementary foods.

At the same time, practising mindful eating (which involves paying attention to your sensations while eating, without distraction, savouring each mouthful, and relying on your hunger and satiety cues) helps you to enjoy food more fully, without excess or frustration (7).

Substances that boost ‘vitamin P’

To improve your emotional relationship with food

Tryptophan is an essential amino acid that acts as a precursor to serotonin, the so-called ‘feel-good hormone’.

Animal studies also point to its role in regulating food intake, whether motivated by hunger or pleasure (8).

To replenish your supply, try foods that contain tryptophan (wholegrain rice, eggs, turkey, dairy products, bananas, etc.) or consider taking a tryptophan supplement (such as L-Tryptophan).

An even more direct strategy is to supplement with 5-HTP, an intermediate product of the conversion of tryptophan into serotonin (for example, with our 98% standardised griffonia 5-HTP extract) (9).

Certain adaptogenic plants that improve resistance to stress are also of interest in cases of emotional eating behaviour.

Research suggests that rhodiola  (Rhodiola rosea) inhibits the appetite of hyperphagic rats, an effect attributed to its salidroside content (our Rhodiola Rosea extract is standardised to 1.8% salidroside for maximum efficacy) (10).

Another scientific review, compiling the results of 51 studies, also suggests that ashwagandha, which supports mental health, may curb food cravings by lowering cortisol levels, regulating dopamine secretion and improving sensitivity to the hunger hormones leptin and ghrelin (found in our Super Ashwagandha organic ashwagandha extract) (11).

For better digestion and absorption of nutrients

How can we enjoy eating when we know digestive issues may follow a meal, particularly if it's a bit bigger than normal?

Probiotics, which help maintain intestinal balance, can help limit certain postprandial discomforts, including bloating and flatulence (12).

Certain strains of lactobacilli are also thought to optimise mineral absorption by breaking down phytic acid, an anti-nutritional factor in plants (Probio Forte gastro-resistant capsules combine 3 bacteria from the genus Lactobacillus with Bifidobacterium lactis and Lactococcus lactis) (13).

A supply of digestive enzymes also improves the digestibility and assimilation of potentially problematic foods, such as milk or fibre (Digestive Enzymes offers a full spectrum, combining proteases, amylase, lipase, lactase, cellulase, etc.) (14).

In addition to its digestive and aperitif properties, the piperine in black pepper boosts the bioavailability of various micronutrients, including vitamin C, selenium, iron and beta-carotene (Bioperine® is standardised at 95% natural piperine, the highest level on the market) (15).

To temper sweet cravings

When the occasional pleasure of chocolate, pastries and the like turns into a persistent craving for sweet foods, the first step is to understand why. Perhaps it’s an attempt to soothe anxiety, to combat boredom, or to meet some other emotional need.

As well as working on the cause, it is possible to take various substances that will more or less directly modulate sugar cravings.

You can start with gymnema sylvestre, which normalises sugar metabolism via its gymnenic acids (16).

At the same time, one of its polypeptides, gurmarin, is thought to inhibit the perception of sweet taste on the taste buds of the tongue, naturally reducing the appetite for this type of food (extracted from gymnema leaves, our Gymnema Sylvestre extract standardised to 75% gymnemic acids also contains the precious gurmarin) (17).

Chromium (isolated in its trivalent form in Crominex®3+) helps to maintain normal blood sugar levels by increasing the number of insulin receptors and the sensitivity of β-cells in the pancreas (18).

An alkaloid derived from barberry, berberine also helps to regulate blood sugar levels, this time by activating an enzyme protein called AMPK, which acts as a sort of energy sensor in cells (with its innovative delivery system, Berberine Max Bioactivity is 10 times better absorbed than standard berberine extracts) (19).