Why valine is good for you

Valine is an essential amino acid and is required for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body. Valine also assists to regulate blood sugar and energy levels.

Important valine facts

• Valine is part of the three branched chain amino acids (BCAA) – the other two are leucine and isoleucine

Valine works best with

• Vitamin B1 (Thiamin)
• Vitamin B6 (Pyridoxine)
• Magnesium
• Isoleucine
• Leucine

Valine and health

• Drug addiction – valine is good for correcting the type of severe amino acid deficiencies that can be caused by drug addiction.

Talk to a medical professional about valine supplements before taking them

Groups at risk of valine deficiency

Deficiency is rare, but can occur in the following individuals:

• People on low protein diets – people who are not eating enough protein foods may not get enough valine in their diet
• Vegans and vegetarians – people who are on a strict vegetarian diet may suffer from a valine deficiency if their diet is deficient in protein
• Drug addicts – may be deficient in all nutrients

People in these groups at risk of valine deficiency should talk to a medical professional about valine supplementation before taking it.

Symptoms of valine deficiency

A deficiency of valine may affect the myelin covering of the nerves.

Another effect of valine deficiency is Maple Syrup Urine Disease (MSUD). MSUD is caused by the inability to metabolise leucine, isoleucine, and valine. The disease is named because people with this disease have urine that smells like maple syrup.

Valine in food

Valine recommended daily intake (RDI)

Overdosage, toxicity and cautions for valine

Very high levels of valine can cause symptoms such as:

• a crawling sensation on the skin
• hallucinations.

Precautions

People with kidney or liver disease should be careful in consuming high intakes of amino acids without consulting their doctor.

Interactions

References

• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004

Last reviewed and updated: 8 May 2024

Why tryptophan is good for you

Tryptophan is an essential amino acid that cannot be synthesised in the body.

Tryptophan is required to produce vitamin B3 (niacin). Tryptophan is also necessary for the production of serotonin, which is an important neurotransmitter that transfers nerve impulses from one cell to another and is responsible for normal sleep and normal mood.

Tryptophan alleviates stress, is good for the heart, controls hyperactivity in children and enhances the release of human growth hormone.

Important tryptophan facts

• A sufficient amount of vitamin B6 (pyridoxine) is necessary for the formation of tryptophan
• Tryptophan helps to combat depression and insomnia by stabilising emotional moods and relaxing the mind, as well as controlling pain and inflammation
• Supplemental 5-HTP is derived from the seeds of the Griffonia simplicifolia, a West African medicinal plant

Tryptophan works best with

• Folic acid
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B6 (Pyridoxine)
• Vitamin C
• Chromium
• Magnesium
• Isoleucine
• Leucine

Tryptophan and health

• Migraines – it has been found that people suffering from migraines have abnormal (low) levels of tryptophan.

Talk to a medical professional about tryptophan supplements before taking it

Groups at risk of tryptophan deficiency

Deficiency is rare, but can occur in the following individuals:

• People on low protein diets – people who are not eating enough protein foods may not get enough tryptophan in their diet
• Vegans and vegetarians – people who are on a strict vegetarian diet may suffer from a tryptophan deficiency if their diet is deficient in protein

People in these groups at risk of tryptophan deficiency should talk to a medical professional about tryptophan supplementation before taking it.

Symptoms of tryptophan deficiency

A lack of tryptophan (and magnesium) may contribute to coronary artery spasm. General symptoms of tryptophan deficiency as basically similar to serotonin deficiency and include:

• anxiety and panic
• mood disorders
• irritability
• insomnia
• aggressiveness

Tryptophan in food

Tryptophan recommended daily intake (RDI)

Overdosage, toxicity and cautions for tryptophan

Supplementation with high dosage of tryptophan could lead to:

• gastrointestinal upsets
• headaches
• sleepiness
• anxiety

Precautions

People taking anti-depressants or serotonin modifying medication should be careful in taking tryptophan supplementation.

Interactions

References

• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004

Last reviewed and updated: 8 May 2024

Why ornithine is good for you

Ornithine is a non-essential amino acid and is produced in the body. Ornithine is important as it stimulates the human growth hormone to be released in the body, which in turn helps with fat metabolism.

Ornithine is also required for a healthy immune system and assists in ammonia detoxification and liver rejuvenation and health.

Important ornithine facts

• Ornithine is metabolised during urea production and is required by the body as it acts as a precursor of citrulline, proline and glutamic acid
• High concentrations of ornithine are found in the skin and connective tissue, making it useful for promoting healing and repairing damaged tissues

Ornithine works best with

• Arginine
• Carnitine

Ornithine and health

• Recovery after surgery – ornithine has been found in some studies to assist in the recovery process after surgery.
• Athletic endurance – ornithine has be shown in studies to improve endurance in strenuous athletic activity.

Talk to a medical professional about ornithine supplements before taking them

Groups at risk of ornithine deficiency

Since the body can produce ornithine, deficiency is rare.

Symptoms of ornithine deficiency

Since the body can produce ornithine, deficiency is rare.

Ornithine in food

Ornithine is abundant in all protein foods, but best food sources are: meat, fish, dairy and eggs.

Ornithine recommended daily intake (RDI)

Overdosage, toxicity and cautions for ornithine

There are no reported side effects from the use of ornithine, but the following groups should NOT take L-ornithine supplements:

• Children
• Pregnant or lactating women
• Schizophrenia patients

Precautions

Interactions

References

• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004

Last reviewed and updated: 8 May 2024

Why threonine is good for you

Threonine is an essential amino acid that helps to maintain the proper balance of protein in the body.

It is important for the formation of collagen and elastin in the skin, and aids to fight fatty liver, when combined with aspartic acid and methionine.

Important threonine facts

• Threonine is present in high concentrations in the heart, the central nervous system, and skeletal muscle
• It enhances the immune system by aiding in the production of antibodies and promotes thymus growth and activity – newborns have high amounts of threonine which decreases with age
• Threonine requirements increase if high levels of stress or trauma are experienced
• Other nutrients are better absorbed when threonine is also present

Threonine works best with

• Folic acid
• Vitamin B3 (Niacin)
• Vitamin B6 (Pyridoxine)
• Vitamin C
• Chromium
• Magnesium
• Manganese
• Zinc
• Glycine
• Serine

Threonine and health

• Depression – threonine has been used to successfully treat mild depression in some studies.

Talk to a medical professional about threonine supplements before taking them

Groups at risk of threonine deficiency

Deficiency is rare, but can occur in the following individuals:

• People on low protein diets – people who are not eating enough protein foods may not get enough threonine in their diet
• Vegans and vegetarians – people who are on a strict vegetarian diet may suffer from a threonine deficiency if their diet is deficient in protein

People in these groups at risk of threonine deficiency should talk to a medical professional about threonine supplementation before taking it.

Symptoms of threonine deficiency

Deficiency may result in irritability and a generally difficult personality, including severe and sudden mood changes.

As threonine is a precursor of isoleucine, imbalance may result if the synthesis rate from aspartate is incorrect.

Threonine in food

Threonine recommended daily intake (RDI)

Overdosage, toxicity and cautions for threonine

No information available.

Precautions

Interactions

References

• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004

Last reviewed and updated: 8 May 2024

Why phenylalanine is good for you

Phenylalanine is an essential amino acid and is used to elevate the mood, as it is so closely involved with the nervous system. Phenylalanine also helps with memory and learning.

Important phenylalanine facts

• Phenylalanine can be converted in the body to tyrosine, which in turn is used to synthesise two important neurotransmitters that promote alertness – dopamine and norepinephrine
• Phenylalanine is available in three different forms – L-, D- and DL-.
  • The L- form is the most common and the type in which it is incorporated into the body’s proteins.
  • The D- form acts as a painkiller
  • The DL- is a combination of the two

Phenylalanine works best with

• Folic Acid
• Vitamin B3 (Niacin)
• Vitamin B6 (Pyridoxine)
• Vitamin C
• Chromium
• Copper
• Iron
• Magnesium
• Manganese
• Zinc

Phenylalanine and health

• Neurotransmitter health – phenylalanine increases blood levels of norepinephrine, epinephrine and dopamine – all three are important neurotransmitters required for proper brain signals for various functions

Talk to a medical professional about phenylalanine supplements before taking them

Groups at risk of phenylalanine deficiency

• People on low protein diets – people who are not eating enough protein foods may not get enough phenylalanine in their diet (although in general, deficiency is rare)

People in these groups at risk of ornithine deficiency should talk to a medical professional about ornithine supplementation before taking them.

Symptoms of phenylalanine deficiency

General deficiency symptoms may include:

• lethargy
• oedema (fluid retention)
• weakness
• skin lesions
• liver damage
• slow growth

Phenylalanine in food

Phenylalanine recommended daily intake (RDI)

Overdosage, toxicity and cautions for phenylalanine

Toxicity is rare in dietary intake but large amounts in supplement form may play havoc with blood pressure and cause headaches, nausea and heartburn. Large amounts may cause nerve damage.

Since phenylalanine has such major mood-altering effects, supplementation should only be taken under medical supervision.

Precautions

The following groups of people should not take phenylalanine supplements:

• Pregnant women
• People suffering from anxiety attacks
• People with high blood pressure
• Diabetes patients
• People with phenylketonuria

Phenylalanine supplements may interact with certain antidepressants or stimulants – talk a medical professional before taking this supplement.

Interactions

References

• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004

Last reviewed and updated: 8 May 2024

Why tyrosine is good for you

Tyrosine is a non-essential amino acid which is helpful in the proper functioning of the thyroid, pituitary and adrenal glands. It also assists in reducing body fat and suppressing the appetite and ensuring healthy production of skin and hair pigment.

Tyrosine is also used for stress reduction and may be beneficial in narcolepsy, fatigue, anxiety, depression, allergies, headaches as well as drug withdrawal.

Important tyrosine facts

• Tyrosine is abundant in insulin as well as the enzyme papain
• Tyrosine is the precursor amino acid for the thyroid gland hormone thyroxin
• Tyrosine is a precursor of the neurotransmitters epinephrine, norepinephrine and dopamine – all extremely important in the brain, as they transmit normal nerve impulses and prevent depression
• Tyrosine is involved in the metabolism of the amino acid phenylalanine

Tyrosine works best with

• Folic Acid
• Vitamin B3 (Niacin)
• Vitamin B6 (Pyridoxine)
• Vitamin C
• Chromium
• Copper
• Iodine
• Zinc

Tyrosine and health

• Stress relief – in a study using soldiers, tyrosine proved effective in alleviating stress and keeping the soldiers more alert

Talk to a medical professional about tyrosine supplements before taking them

Groups at risk of tyrosine deficiency

Deficiency is rare, but can occur in the following individuals:

• People on low protein diets – people who are not eating enough protein foods may not get enough tyrosine in their diet
• Vegans and vegetarians – people who are on a strict vegetarian diet may suffer from a tyrosine deficiency if their diet is deficient in protein

People in these groups at risk of tyrosine deficiency should talk to a medical professional about tyrosine supplementation.

Symptoms of tyrosine deficiency

General deficiency symptoms are:

• low blood pressure
• low body temperature (including cold hands and feet)
• restless leg syndrome

A major deficiency in tyrosine may may result in hypothyroidism – an enlargement of the thyroid gland (goiter), severe growth failure, and retardation of central nervous system development.

Tyrosine in food

Tyrosine recommended daily intake (RDI)

Overdosage, toxicity and cautions for tyrosine

There have been no confirmed toxic levels, but the following cautions should be noted.

Precautions

The following groups of people should not take tyrosine supplementation and should aim to limit their intake of food sources high in tyrosine:

• people taking MAO inhibitors,
• people who have high blood pressure
• people who have skin cancer (melanoma)
• people who have glioblastoma

Interactions

References

• Banderet LE, Lieberman HR. Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain Res Bull. 1989 Apr;22(4):759-62
• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004
• Owasoyo JO, Neri DF, Lamberth JG. Tyrosine and its potential use as a countermeasure to performance decrement in military sustained operations. Aviat Space Environ Med. 1992 May;63(5):364-9
• Salter CA. Dietary tyrosine as an aid to stress resistance among troops. Mil Med. 1989 Mar;154(3):144-6

Last reviewed and updated: 8 May 2024

Why glutamine is good for you

Glutamine is a non-essential amino acid and is found in large amounts in the muscles of the body. Since Glutamine passes easily through the blood-brain barrier, it is also known as an excellent brain fuel.

Glutamine is converted to glutamic acid in the brain, which is essential for proper brain function, and increases the amount of GABA (gamma-amino butyric acid), which is required for brain functioning and mental activity. Glutamine is a source of fuel for cells lining the intestines and it is also used by white blood cells, so is important for immune function.

Important glutamine facts

• Glutamine is the most abundant free amino acid found in the bloodstream and the muscles of the body
• Glutamine is used in the muscles for the synthesis of muscle proteins, and is of used to treat muscle wasting that occurs after illness or post-operative care
• Glutamine is also used in the body to balance the acid/alkaline level
• Glutamine is part of the building blocks of RNA and DNA
• Glutamine decreases the craving for sweets and sugar, which is beneficial to people wishing to lose weight
• L-glutamine supplements more closely resemble the glutamine in the body than D-glutamine supplements

Glutamine works best with

• Vitamin B6 (Pyridoxine)
• Vitamin H (Folic acid)
• Magnesium
• Manganese
• Potassium
• Zinc
• Arginine
• Aspartic acid
• Glycine
• Proline
• Taurine

Glutamine and health

• Alcoholics – glutamine supplements have been recommended for preventing debilitating effects of alcohol on the brain and to reducing alcohol cravings – a finding supported in clinical trials
• Crohn’s disease – people with stomach problems associated with Crohn’s disease and ulcerative colitis may theoretically benefit from glutamine – more clinical studies are required to prove this
• Ulcers – preliminary studies have shown that supplements of glutamine may protect against aspirin-induced gastric lesions and enhance healing of painful peptic ulcers

Talk to a medical professional about glutamine supplements before taking them

Groups at risk of glutamine deficiency

Deficiency is rare, but can occur in the following individuals:

• People on low protein diets – people who are not eating enough protein foods may not get enough glutamine in their diet
• Vegans and vegetarian – people who are on a strict vegetarian diet may suffer from a glutamine deficiency if their diet is deficient in protein
• Weight loss associated with terminal illness – can reduce the levels of glutamine in the body

People in these groups at risk of glutamine deficiency should talk to a medical professional about glutamine supplementation before trying it.

Symptoms of glutamine deficiency

Symptoms of glutamine deficiency include:

• Diarrhea
• Ulceration of the mucous membranes (especially gastrointestinal)

People with any of these symptoms should seek advice from their medical practitioner to determine if glutamine supplementation is required.

Glutamine in food

Many plant and animal substances contain glutamine, but it is easily destroyed by cooking. If eaten raw, spinach and parsley are good sources. Other glutamine-rich sources are:

• Fish
• Legumes
• Meat
• Milk
• Poultry

Glutamine recommended daily intake (RDI)

Toxicity

Precautions

Glutamine should not be taken by the following groups:

• people with cirrhosis of the liver
• people with kidney problems
• patients with Reye’s syndrome, or any type of disorder that can result in an accumulation of ammonia in the blood.

For the above groups, taking supplemental glutamine may only cause further damage to the body.

Interactions

References

• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004

Last reviewed and updated: 8 May 2024

Why glutamic acid is good for you

Glutamic acid (glutamate) is a non-essential amino acid and is synthesised from a number of amino acids including ornithine and arginine. Glutamic acid is important in the metabolism of sugars and fats. It also helps with the transportation of potassium across the blood-brain barrier, although glutamic acid itself does not pass this barrier that easily.

Glutamic acid is actually part of the folate (folic acid) molecule, so that is why it is deemed a non-essential amino acid, as the body can usually get enough of it through adequate folate in the diet.

Important glutamic acid facts

• Glutamic acid can attach itself to nitrogen atoms in the process of forming glutamine, and this action also detoxifies the body of ammonia. This action is the only way in which the brain can be detoxified from ammonia
• The brain can use glutamic acid as fuel
• There are high concentrations of glutamic acid (glutamate) in various parts of the brain
• Glutamic acid (or glutamate) is an excitory amino acid neurotransmitter and actually stimulates over 70% of the synapes in the brain
• Glutamic acid (or glutamate) is converted into GABA if all of its co-factor nutrients are available

Glutamic acid works best with

• Vitamin B6 (Pyridoxine)
• Vitamin H (Folic Acid)
• Magnesium
• Manganese
• Potassium
• Zinc
• Arginine
• Aspartic Acid
• Glycine
• Proline
• Taurine

Glutamic acid and health

• Brain and mental health – glutamic acid helps to correct personality disorders and is useful in treating childhood behavioral disorders. It is used in the treatment of neurological conditions, epilepsy, mental retardation, muscular dystrophy, Parkinson’s disease
• Hypoglycaemic coma – glutamic acid is considered a remedy for hypoglycaemic coma (a complication of insulin treatment for diabetes)
• Heart disorders – glutamic acid may have protective effects on the heart muscle in people with heart disease. Intravenous injections of glutamic acid (as monosodium glutamate) have been shown to increase exercise tolerance and heart function in people with stable angina pectoris
• Benign prostate hyperplasia – the fluid produced by the prostate gland contains significant amounts of glutamic acid, and this amino acid may play a role in normal function of the prostate. Studies have shown a reduction in symptoms with supplementation of glutamic acid (together with alanine and glycine)

Talk to a medical professional about glutamic acid supplements before taking them

Groups at risk of glutamic acid deficiency

None known.

Symptoms of glutamic acid deficiency

None known.

Glutamic acid in food

Glutamic acid recommended daily intake (RDI)

Overdosage, toxicity and cautions for glutamic acid

No major side effects or toxicity have been reported in generally healthy adults, but high doses have presented symptoms such as:

• headaches
• neurological problems

Precautions

Anyone suffering from kidney or liver disease should not take this supplement without first discussing it with their medical health practitioner.

Interactions

References

• Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004

Last reviewed and updated: 8 May 2024