threonine Archives - Amazing Health Advances

Threonine: The Amino Acid Needed for Collagen Production

AHA Publisher — Fri, 25 Oct 2019 07:00:30 +0000

Christine Ruggeri, CHHC via Dr. Axe – Threonine is an essential amino acid that plays an important role in regulating protein balance in the body. Because it’s considered an “essential amino acid,” that means the body doesn’t synthesize the amino acid, so we need to eat foods high in threonine to obtain it. Chances are you haven’t heard much about threonine, but this amino acid is involved in a range of biological processes. It’s best known for its role in forming the foundation of connective tissues like collagen and elastin. It also helps regulate digestion, mood and muscle growth. Essential amino acids like threonine are the building blocks of proteins. They play a vital role in the structure of our bones, muscles and skin. When we don’t eat enough foods high in these important compounds, we can experience deficiency symptoms like mood changes, irritability, confusion and digestive problems. This is just another reason why it’s so important to eat a well-balanced diet that included a range of high-protein foods, ensuring that you get enough essential amino acids. What Is Threonine? Threonine is an essential amino acid that plays an important role in regulating protein balance in the body. Because it’s considered an “essential amino acid,” that means the body doesn’t synthesize the amino acid, so we need to eat foods high in threonine to obtain it. The threonine abbreviation is Thr, and its one letter code is T. The proper threonine pronunciation is “three-uh-need.” The threonine formula is C4H9NO3, and it contains an a-amino group, a carboxyl group and a side chain containing a hydroxyl group. This makes the threonine structure a polar, uncharged amino acid. Thr amino acid occurs naturally in the L-form, L-threonine. It’s a conjugate base of L-threoninium and a conjugate acid of L-threoninate. Here are some common questions about the structure of threonine amino acid: • How many stereoisomers does threonine have? Thr has four possible stereoisomers: (2S,3R), (2R,3S), (2S,3S) and (2R, 3R). • Is threonine positively charged? T amino acid is considered to have polar properties. • Is threonine acidic or basic? Thr is considered polar, while amino acids lysine and arginine are considered basic and charged, and aspartate and glutamate are acidic and negatively charged. • What is the threonine codon code? The possible threonine codons include ACA, ACC, ACG and ACT. Amino acid T is a precursor to serine and glycine, two other amino acids that are needed for the body to function properly. Glycine is a conditionally essential amino acid, which means that it’s made in small amounts by the human body. It’s also available in foods, and many people can benefit from consuming more from their diets. This is especially true if the person has a medical condition that limits the synthesis of glycine. Threonine Benefits 1. Supports Digestive Health Threonine protects the digestive tract by producing a mucus gel layer that covers it and serves as a barrier to damaging digestive enzymes. This important amino acid also supports healthy gut function by promoting the protective effects of the gut mucus barrier. According to research published in Frontiers in Bioscience, a large proportion of dietary threonine is utilized for intestinal-mucosal protein synthesis. For this reason, consuming Thr foods may help to improve gut health under physiological and pathological conditions in both humans and animals. 2. Boosts Immune System We need enough Thr to support proper immune function. The thymus gland uses the essential amino acid to make T-cells, or T lymphocytes, that work to fight off infections inside the body. Research published in Cold Spring Harbor Perspectives in Biology states that “serine/threonine kinases control the epigenetic, transcriptional and metabolic programs that determine T-cell function.” Researchers explain that at a basic level, serine and threonine kinases work as a series of on/off switches that trigger antigen and cytokine receptors that make up the immune system. 3. May Improve Muscle Contractions Although more research is needed to further understand its role, there is some evidence that Thr may benefit symptoms of ALS, aka Lou Gehrig’s disease. Thr amino acid works to increase glycine levels in the central nervous system. Glycine is used to treat spasticity, which is why L-threonine has been assessed for its ability to improve spasticity, or contracting muscles, in ALS patients. In a review conducted in Australia, researchers found that a double-blind, placebo-controlled study of oral L-threonine to treat spinal spasticity indicates a modest antispasmodic effect. However, studies involving ALS patients show no improvements with L-thr treatment. These mixed reviews suggest that using L-threonine supplements may help reduce muscle contractions but may not be effective for ALS symptoms. 4. Supports Muscle and Bone Strength Did you know that collagen and elastin proteins need threonine for proper production? You may already know that collagen is the most abundant protein in the body, and it’s found in our muscles, bones, skin, blood vessels, tendons and digestive system. Because Thr allows for the production of collagen, it plays a vital role in the health of your bones and muscles. Research conducted Texas A&M University indicates that glycine from threonine, proline and hydroxyproline contributes to 57 percent of total amino acids in collagen. Thr amino acid is a precursor to glycine, which is also used during the biosynthesis of creatine, providing muscles with a direct source of fuel to repair damage. Threonine also allows for proper elastin function. Elastin is a protein that’s found in connective tissue and lets the skin, tendons and ligaments resume shape after stretching or contracting. 5. Helps Prevent Fatty Liver Thr amino acid prevents fat buildup in the liver. It does this by regulating fat metabolism and facilitating lipotropic function. Liptropic compounds work to break down fat during metabolism, and without the amino acids threonine, methionine and aspartic acid, this wouldn’t be possible. Threonine deficiency can lead to fatty liver and even liver failure. An animal study published in the American Journal of Physiology found that Thr-deficient diets increase mitochondrial uncoupling in the liver. This means that diets lacking quality protein foods that provide essential amino acids can lead to cell malfunction and the buildup of fats in the liver. 6. May Alleviate Anxiety and Mild Depression Studies shows that alternations in serum levels of amino acids, including serine and glycine, which require Thr for production, are linked to major depression. Researchers in Belgium found that changes in levels of threonine, aspartate, asparagine and serine may predict a patient’s response to treatment with antidepressants by modulating amino acid levels in the body. Because Thr is a precursor to glycine, which helps calm nerves and support cognitive health, it’s often used as a supplement to relieve signs of anxiety and depression. Glycine is also known for its ability to help improve sleep, mental performance, mood and memory. Related Articles: Essential Amino Acids Benefits for Weight Loss, Muscle Gain and Even Mood Best Collagen-Rich Foods and Collagen-Boosting Foods 7. Accelerates Wound Healing Threonine is needed for the proper production of collagen, which is required for connective tissue formation and wound healing. Research shows that after experiencing burns or trauma, individuals have greater urinary spill of threonine. This indicates that the amino acid is metabolized from body tissues after an injury. Increasing your intake of Thr through amino acid T foods or supplements may help speed healing of wounds, burns and other forms of trauma. Threonine Deficiency Symptoms and Causes Threonine deficiency is rare, as most people get enough of the amino acid in the foods they eat. However, people with an unbalanced diet, vegans and vegetarians, may not consume enough threonine foods, which can cause low levels of the amino acid. Thr deficiency may cause the following symptoms: • digestive problems • irritability or emotional agitation • confusion • increased liver fat • poor nutrient absorption Threonine Foods and Supplements What is threonine found in? Amino acid T is found in nature in L-threonine form. A well-balanced diet that includes high-quality protein foods will provide the body with enough to maintain normal levels. The top threonine foods include: 1. Organic meat (including chicken, lamb, beef and turkey) 2. Wild-caught fish (including wild salmon) 3. Dairy products 4. Cottage cheese 5. Eggs 6. Carrots 7. Bananas 8. Sesame seeds 9. Pumpkin seeds 10. Kidney beans 11. Edamame 12. Spirulina 13. Lentils Thr deficiency is rare for people who eat a well-balanced, high-protein diet. For vegans and vegetarians, eating beans, seeds and peas will help maintain normal levels. L-threonine powder and capsules are available online or in most health food stores. You may also find that elastin supplements contain L-threonine. How to Take Threonine and Dosage You’ll likely find threonine supplements as 500-milligram capsules that can be taken up to three times daily, depending on your health needs and level of T amino acid deficiency. The most common L-threonine dose is 500–1,000 milligrams daily. Research suggests that doses up to four grams per day for 12 months are likely safe. If you use L-threonine to reverse a deficiency or improve symptoms of any health condition, do it under the care of a doctor or health care professional. Threonine Recipes There are so many ways to incorporate Thr into your diet. Focus on getting enough protein in your meals. You can do this with organic meats, wild-caught fish, eggs, beans, nuts and seeds. Here are some healthy and delicious recipes to get you started: • Pecorino Mushroom Chicken Recipe: This is a low-carb, gluten-free and keto-friendly chicken recipe that also includes mushrooms, ghee, cloves and pecorino cheese. • Heart-Healthy Eggs Benedict Recipe: This healthy version of eggs Benedict is made with anti-inflammatory foods like avocado, asparagus and tomato. • Turkey Chili with Adzuki Beans Recipe: This combination of turkey and beans is high in this amino acid. In addition to protein, this recipe is also high in healthy fats and iron. Precautions/Side Effects Although supplementing with threonine in appropriate amounts is generally considered safe, some people may experience minor side effects, such as headache, nausea, upset stomach and skin rash. There is not enough evidence to recommend that women who are pregnant or breastfeeding should take threonine supplements. Instead, it’s best to get enough of the amino acid from a well-balanced diet. People taking NMDA antagonists called memantine (Namenda), which are a type of medication for Alzheimer’s disease, should avoid using this supplement. The amino acid may reduce how well these medications work. Final Thoughts • What is the function of threonine? The threonine definition is an essential amino acid that plays an important role in regulating protein balance in the body. • Benefits of this amino acid include its ability to support digestive health, boost the immune system, improve muscle strength, reduce muscle spasms, relieve anxiety and mild depression, and speed wound healing. • What foods are high in threonine? High-quality protein foods, including organic meats, wild-caught fish, eggs, organic dairy products, seeds and beans are high in the Thr amino acid. • For those who aren’t getting enough Thr in their diets, supplementing with it may help to maintain normal levels. Capsules and powders are available online and in health food stores. To read the original article click here. For more articles by Dr. Axe.

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Essential Amino Acids Benefits for Weight Loss, Muscle Gain and Even Mood

AHA Publisher — Thu, 19 Sep 2019 06:08:46 +0000

Rachael Link, MS, RD via Dr. Axe – Your body needs all amino acids to function and thrive, but some can be produced in the body while others need to be obtained from food. Getting enough through either dietary sources or supplementation can help enhance weight loss, preserve muscle mass, improve exercise performance, boost mood and promote better sleep. Protein is incredibly important when it comes to your health. It makes up the structure of your bones, muscles and skin and is used to build tissues and synthesize hormones, enzymes and neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough essential amino acids in your diet is critical to maintaining optimal health and preventing protein deficiency. So what are amino acids, and how can you be sure you gett the right mix to keep your body healthy? Here’s what you need to know. What Are Amino Acids? (What Roles Do They Play in the Body?) The official amino acids definition includes any organic compound that contains both a carboxyl and amino group. To put it simply, though, they are considered the building blocks of proteins. For example, they make up a large portion of your muscles and tissues, and protein foods like meat, fish, poultry and eggs are composed of many different types of amino acids. So how many amino acids are there, and what is the role of amino acids? There are 20 amino acids in total, each of which plays a very specific role in the body and is distinguished by its respective amino acid side chains. These amino acids are involved in almost every biological process and aid in wound healing, hormone production, immune function, muscle growth, energy production and more. Your body needs all amino acids to function and thrive, but some can be produced in the body while others need to be obtained from food. Getting enough through either dietary sources or supplementation can help enhance weight loss, preserve muscle mass, improve exercise performance, boost mood and promote better sleep. Essential Amino Acids vs. Non-Essential Amino Acids The 20 amino acids that your body needs can be further divided into two distinct categories: essential amino acids and non-essential amino acids. Essential amino acids cannot be synthesized by the body, That means you must get them from food sources to help meet your needs. So how many essential amino acids are there? There are nine essential amino acids that you must obtain through the diet, including: 1. Lysine: necessary for growth and tissue repair as well as the production of several hormones, proteins and enzymes. 2. Leucine: involved in protein synthesis, wound healing, blood sugar control and metabolism. 3. Isoleucine: aids in detoxification, immune function and hormone excretion. 4. Tryptophan: increases levels of serotonin, a neurotransmitter that regulates mood, pain, appetite and sleep. 5. Phenylalanine: helps produce other amino acids as well as neurotransmitters like dopamine and norepinephrine. 6. Threonine: forms the foundation of connective tissues like collagen and elastin. 7. Valine: supports brain function, muscle coordination and calmness. 8. Histidine: maintains the health of myelin sheaths, which protect nerve cells against damage. 9. Methionine: keeps skin elastic and helps strengthen the hair and nails. Getting a good variety of amino acids in your diet is crucial to maintaining overall health. A deficiency in any of these key essential amino acids can cause serious side effects that affect nearly every aspect of health, including immune function, muscle mass, appetite and more. In contrast, non-essential amino acids can be produced by your body, meaning it’s not as crucial to get them through the foods that you eat. There are a total of 11 amino acids that make the non-essential amino acids list, including: 1. Arginine: stimulates immune function, fights fatigue and optimizes heart health. 2. Alanine: aids in metabolism and provides energy for muscles, brain and central nervous system. 3. Cysteine: as the main type of protein found in hair, skin and nails, cysteine is crucial for collagen production and skin health. 4. Glutamate: acts as a neurotransmitter in the central nervous system. 5. Aspartate: helps produce several other amino acids, including asparagine, arginine and lysine. 6. Glycine: functions as a neurotransmitter to support brain health. 7. Proline: found in collagen, which helps promote joint health, metabolism and skin elasticity. 8. Serine: necessary for fat metabolism, immune function and muscle growth. 9. Tyrosine: helps synthesize thyroid hormones, melanin and epinephrine. 10. Glutamine: supports many metabolic processes and provides energy for the cells in the body. 11. Asparagine: acts as a diuretic and optimizes brain and nerve cell function. Some of the compounds on the amino acid list are also considered “conditionally essential.” That means they are usually not required the body but may become essential under certain conditions, such as extreme illness or stress. Amino acids can also be classified into other groups based on their structure and side chains, including polar amino acids, aromatic amino acids, hydrophobic amino acids, ketogenic amino acids, basic amino acids and acidic amino acids. Benefits of Essential Amino Acids 1. Enhance Weight Loss Amino acids benefit weight loss by enhancing fat loss and preserving lean body mass. Supplementing with branched-chain essential amino acids, in particular, has been shown to be especially effective when it comes to weight loss. Impressively enough, a study published in the Journal of the International Society of Sports Nutrition showed that consuming a supplement with branched-chain amino acids (BCAAs) while following an eight-week resistance training program led to significant increases in lean body mass and strength gains, plus greater decreases in percent body fat than consuming a whey protein supplement or sports drink. However, other research has turned up mixed results, indicating a need for additional studies in the future. 2. Preserve Muscle Mass As the primary building blocks of the muscle tissue, amino acids are absolutely essential to muscle maintenance and muscle growth. Plus, some studies have found that supplementing with essential amino acids can help prevent muscle loss, which is a common side effect that occurs with both aging and weight loss. For instance, a 2010 study published in the journal Clinical Nutrition showed that supplementation with essential amino acids helped improve muscle function for older adults on bed rest. Similarly, a study out of South Carolina found that supplementing with essential amino acids was effective at preserving lean body mass while promoting fat loss in athletes. 3. Improve Exercise Performance Whether you’re a casual gym-goer or a competitive athlete, essential amino acids are definitely necessary if you’re looking to bring your workout to the next level. In fact, essential amino acids like leucine, valine and isoleucine are commonly used to help promote muscle recovery, prevent soreness and fight fatigue as part of a healthy, post-workout meal. One large review of eight studies showed that supplementation with BCAAs was able to reduce muscle soreness and improve muscle function following intense workouts. Plus, another study conducted by Leeds Metropolitan University found that taking four grams of leucine daily helped enhance strength in men during a 12-week resistance training program. 4. Boost Mood Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining mental health. It’s used by the body to synthesize serotonin, a neurotransmitter that is believed to influence mood. An imbalance in this important neurotransmitter can also contribute to serious problems like depression, obsessive-compulsive disorder, anxiety, post-traumatic stress disorder and even epilepsy. A 2015 study published in the British Journal of Nutrition reported that chronic treatment with tryptophan had beneficial effects on both cognitive and emotional function while also enhancing feelings of happiness. Meanwhile, other research has also found that tryptophan can help treat symptoms of depression and alleviate anxiety. 5. Promote Better Sleep In addition to its powerful mood-boosting effects, some evidence suggests that tryptophan may also help enhance sleep quality and beat insomnia as well. This is because it helps increase levels of serotonin, which is involved in the sleep cycle. A large review published in the journal Evidence-Based Complementary and Alternative Medicine noted that there is evidence to support a sleep-moderating effect of tryptophan, although research is still mixed. Unlike many over-the-counter sleep medications, tryptophan is also well-tolerated and associated with minimal side effects, making it a great natural remedy to help promote better sleep. Signs of Amino Acid Deficiency (Plus Potential Causes and Complications) So what is amino acid deficiency, and what causes it? Also known as protein deficiency, this is a serious condition that occurs when you don’t consume enough amino acids to meet your daily needs. It can result in a long list of negative symptoms, ranging from reduced muscle mass to bone loss and beyond. Some of the top symptoms of an amino acid deficiency can include: • Dry skin • Splitting hair • Hair loss • Brittle nails • Thinning hair • Decreased muscle mass • Impaired growth in children • Increased appetite • Decreased immune function • Bone loss • Puffiness and swelling Protein deficiency can affect anyone who doesn’t get enough amino acids in the diet. Older adults and people with chronic conditions, such as cancer, are at an especially high risk for protein deficiency because they often have increased protein needs and decreased food intake. Those following a vegan or vegetarian diet should also plan their diets carefully to ensure they meet their protein needs by eating a variety of plant-based protein foods. Essential Amino Acids Food Sources The best way to ensure you meet your needs for all nine essential amino acids is to include a wide array of essential amino acids foods in your diet. Common examples of proteins like meat, fish, poultry, eggs and dairy products are some of the top essential amino acids sources and typically considered complete proteins. This means they contain all of the essential amino acids. For vegetarians, quinoa, buckwheat and fermented soy foods like tempeh or natto are also considered complete proteins. Keep in mind that, although many plant-based protein sources are considered “incomplete proteins” because they lack one or more of the essential amino acids, they can be combined with other foods to help fill in the gaps and make sure you meet your nutritional needs. Therefore, if you follow a well-balanced diet, it’s easy to get all of the essential amino acids that your body needs. So which foods are high in amino acids? Here are a few of the top essential amino acids foods that you may want to add to your diet: • Meat: beef, lamb, venison, etc. • Fish: salmon, tuna, mackerel, sardines, etc. • Poultry: chicken, turkey, duck, etc. • Eggs • Dairy Products: milk, yogurt, cheese • Fermented Soy: tempeh, natto, miso • Legumes: lentils, beans, peas • Whole Grains: quinoa, buckwheat, oats, amaranth, brown rice, etc. • Nuts: almonds, walnuts, pistachios, etc. • Seeds: chia seeds, pumpkin seeds, flaxseeds, etc. Amino Acid Supplements and Dosage Although amino acids are widely available in a variety of different food sources, you can also opt for supplementation to get a quick and concentrated boost of amino acids benefits. There are many different types of supplements available that differ in the type offered as well as the potential health benefits. Protein powder supplements like whey protein, hemp protein powder or brown rice protein offer many essential amino acids that your body needs while delivering a hearty dose of protein. Collagen or protein powder made from bone broth are two other easy options that can provide a good amount of protein as well as an array of essential amino acids. You can also opt for isolated amino acid supplements, such as tryptophan, leucine or lysine. Each of these has been linked to specific health benefits, and they’re all often used as natural treatments for conditions like cold sores, depression or insomnia. Regardless of which type of amino acid supplement you select, be sure to follow the recommended dosage carefully to avoid unwanted side effects. If you do experience any negative symptoms, consider...

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