Why leucine is good for you
Leucine is an essential amino acid which assists to regulate blood sugar and energy levels, production of the human growth hormone, wound healing as well as the growth and repair of muscle tissue.
Leucine can also assist in the prevention of the breakdown of muscle proteins that may occur after severe stress or trauma.
Important leucine facts
- Leucine is part of the three branched chain amino acids (BCAA) – the other two are valine and isoleucine
Groups at risk of leucine deficiency
Deficiency of leucine 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 leucine in their diet
- Vegans / vegetarian – people who are on a strict vegetarian diet may suffer from a leucine deficiency if their diet is deficient in protein
People in these groups at risk of leucine deficiency should talk to a medical professional about leucine supplementation before trying it.
Symptoms of leucine deficiency
Deficiency occurs in individuals who are deficient in dietary protein – symptoms are similar to hypoglycaemia and may include:
- headaches
- dizziness
- fatigue
- depression
- confusion
- irritability
Leucine and health
- Phenylketonuria – leucine may be beneficial for individuals with phenylketonuria, which is a genetic disorder where the body cannot metabolise the amino acid phenylalanine
Talk to a medical professional about leucine supplements before taking them.
Leucine in food
| FOOD | AMOUNT |
Leucine
(mg) |
|---|---|---|
|
Lean Round Beef, cooked
|
250g |
6377
|
|
Lean Veal leg, cooked
|
250g |
5585
|
|
Turkey breast, no skin, cooked
|
1/2 breast (200g) |
4791
|
|
Snapper, cooked
|
1 fillet (170g) |
3633
|
|
Canned tuna – in water
|
1 tin (165g) |
3420
|
|
Clams mixed species
|
20 small (190g) |
3416
|
|
Atlantic cod, cooked
|
1 fillet (180g) |
3341
|
|
Chicken breast – no skin
|
1/2 breast (200g) |
3210
|
|
Northern pike, cooked
|
1/2 fillet (155g) |
3111
|
|
Yellow fish tuna, cooked
|
100g |
2436
|
|
Lobster
|
1 cup (145g) |
2359
|
|
Alaskan king crab
|
1 leg (172g) |
2058
|
|
Blue crab – flaked
|
1 cup (118g) |
1892
|
|
Ling, cooked
|
1 fillet (151g) |
1688
|
|
Whiting, cooked
|
1 fillet (72g) |
1374
|
|
Atlantic perch, cooked
|
1 fillet (50g) |
970
|
|
Pastrami Beef
|
6 slices (57g) |
722
|
|
Silken tofu – lite
|
1 slice (84g) |
421
|
|
Egg white – raw
|
1 large (33g) |
335
|
|
Spinach – frozen
|
1 cup (156g) |
296
|
|
Chicken breast – oven roasted
|
28g, sliced |
229
|
|
Seaweed – spirulina – raw
|
28g |
144
|
Leucine recommended daily intake (RDI)
| RDA | 135mg/kg body weight (infants) 42mg/kg body weight (children) 26mg/kg body weight (adult) |
|---|---|
| TOLERABLE UPPER LIMIT | 170-1100mg |
| TOXIC LEVELS | No information available |
Leucine works best with
- Vitamin B1 (Thiamin)
- Vitamin B3 (Niacin)
- Vitamin B6 (Pyridoxine)
- Magnesium
- Isoleucine
- Methionine
- Valine
In order to balance a leucine supplement, it needs to be kept in balance by: 2mg of each of leucine and valine for each 1mg of isoleucine. Talk to your natural health practitioner to get the right balance.
Overdosage, toxicity and cautions for leucine
There has not been any consistent evidence that leucine supplements have any toxicity. Although it is known that a high intake of leucine may give rise to the disease pellagra and may increase the amount of ammonia in the body.
References
- Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004