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Leucine is an essential amino acid and one of the branched-chain amino acids (the others are isoleucine and valine). These work well together to protect muscle and act as fuel. They promote the healing of bones, skin, and muscle tissue, and are recommended for those recovering from surgery. Leucine also lowers elevated blood sugar levels, and aids in increasing growth hormone production.
Sources
Natural sources of leucine include brown rice, beans, meat, nuts, soy flour, and whole wheat. Supplemental L-leucine must be taken in balance with L-isoleucine and L-valine, and it should be taken in moderation, or symptoms of hypoglycemia may result. An excessively high intake of leucine may also contribute to pellagra, and may increase the amount of ammonia present in the body.
Molecular Description
Leucine, like its cousins isoleucine and valine, is a hydrophobic amino acid that is found as a structural element on the interior of proteins and enzymes. There appears to be no other significant metabolic role for these amino acids, but they are essential and because they are not synthesized by mammalian tissues, must be taken in the diet. Leucine ties glycine for the position of second most common amino acid found in proteins with a concentration of 7.5 percent on a molar basis compared to the other amino acids.
Leucine Deficiency
Deficiency of this nutrient is rare, since all protein foods contains it, but vegans and vegetarians without adequate protein sources may suffer from a deficiency. Hypoglycemia symptoms may appear if the diet is deficient and may include dizziness, fatigue, headaches, irritability etc.
Leucine Health Benefits
Supplements and protein powders that contain leucine are used extensively by bodybuilders and other athletes to promote muscle recovery, although it has not produced significant changes in body composition.
Leucine helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue (such as bones, skin and muscles), growth hormone production, wound healing as well as energy regulation. It can assist to prevent the breakdown of muscle proteins that sometimes occur after trauma or severe stress. It may also be beneficial for individuals with phenylketonuria - a condition in which the body cannot metabolize the amino acid phenylalanine.
Supplemental Forms
Tablet
Powder
Capsule
Leucine Dosage
The daily dosage of leucine is about 16 mg per kilogram of body weight per day - which would translate to about 1120 mg for a 70 kg male (approximately 150 lbs).
RDA Requirement:
- Infant 3-6 months: 128 mg per kg of body weight
- Child 10-12 years: 42 mg per kg of body weight
- Adults: 16 mg per kg of body weight
Toxicity & Symptoms of High Intake
Consistent evidence of toxicity has not been linked to leucine supplements.
A high intake of leucine could contribute to pellagra as well as increase the amount of ammonia present in the body.
MoonDragon's Health Information: Nutrition Basics - Amino Acids Index
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