All protein compounds are built from 20 amino acids. Some of them are synthesized in the body, and some must be supplied daily with food. One of the essential amino acids is leucine. The following provides information about the benefits of this nutrient, ways of using it in medicine and sports. The article also contains a rating of quality supplements that can be ordered online or purchased in specialized stores.
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general information
Leucine (Leucine, Leu, L) is a representative of essential aliphatic amino acids.
The substance has a similar structure to isoleucine and valine, and is part of a group of compounds with a branched aliphatic side chain structure (branched-chain amino acids or BCAA). In 1820, leucine was isolated in its pure form by the French chemist Henri Braconneau, who used muscle fibers for experiments. A synthetic amino acid was first obtained in 1904 by the German scientist E. G. Fischer.
The substance is used in medicine as a component of formulations for parenteral nutrition, as well as in the form of biologically active additives (BAS). Leucine is also contained in products as a flavor enhancer - in the international classification it has the number E641.
Summarize
- Lysine is an essential amino acid that has many benefits that range from preventing cold sores to reducing anxiety and promoting wound healing.
- As a building block of proteins, it can also provide other benefits to your body. Without enough lysine, your body may not produce enough essential hormones and immune cells.
- Lysine is found in large quantities in meat, fish and dairy products, but legumes, fruits and vegetables also contribute to your intake.
Tags: Amino acids, Lysine
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Chemical properties
Pure leucine is a colorless powder that dissolves well in acids and alkalis, and weakly reacts with water, ether and alcohol. According to the structural formula, leucine is called 2-amino-4-methylpentanoic acid. The compound has 2 optical isomers - L- and D-form. In living organisms it is found only in the L-form, but synthetic analogues may contain a mixture of both structures in equal proportions.
Photo – Leucine formula
Biological role
The amino acid leucine is found in various protein formulas in all organs. But the largest amount of the substance is found in skeletal muscle tissue. The nutrient cannot be synthesized in the body from other amino acids. When supplied from the outside, it is quickly absorbed in the intestines.
L-leucine has a number of positive properties:
- normalizes the metabolism of proteins, fats and carbohydrates;
- stimulates insulin production;
- supplies cells with energy;
- promotes muscle growth, increases strength and tone;
- participates in the synthesis of hemoglobin and whey proteins;
- increases the body's defenses;
- increases serotonin content, stabilizes mental state.
The most important nutrient for athletes, bodybuilders and people wanting to lose weight. Studies have found that the amino acid promotes the breakdown of adipose tissue and at the same time increases muscle volume.
Benefits for the body
Lecithin is necessary for every cell for the proper functioning of the entire body. This cannot always be provided with food. Including lecithin supplements has many benefits for overall health.
Improves cardiovascular system
Prevents cholesterol and other fats from sticking to artery walls. Due to the presence of polyunsaturated fatty acids, it binds cholesterol, facilitates its transport and accelerates the removal of excess from the body.
Has an emulsifying effect. Breaks down fats and cholesterol from food into small molecules, which limits their attachment to platelets and blood vessel walls. All this prevents the formation of atherosclerotic deposits and coronary thrombosis, which lead to dangerous cardiovascular diseases.
Reduces cholesterol levels
Promotes the production of good cholesterol in the liver, i.e. high-density lipoproteins, while simultaneously lowering the level of low-density lipoproteins and triglycerides.
Restores the liver
Although lecithin is produced in the liver, it itself needs it to repair damaged cells.
Limits the adverse effects of alcohol, drugs and other substances.
It also accelerates regeneration because it has a stabilizing effect on liver cell membranes. There are positive results for stenosis and fibrosis, cirrhosis of the liver in alcoholics.
In addition, it inhibits the accumulation of fat in the liver, helping to restore normal functioning.
Responsible for dissolving cholesterol in bile, thereby preventing the formation of gallstones.
Improves memory and fights dementia
Memory is an indicator of cognitive health. Having an effect on the brain, improving memory and concentration.
Contains choline, a vitamin-like substance essential for memory. It is assumed that it can reduce the risk of Alzheimer's disease and improve the condition of people with manic-depressive disorders. Taking lecithin reduces the frequency of delusions and hallucinations.
Protects the digestive system
The lecithin derivative phosphatidylcholine makes up more than 70% of the total fat contained in the layer of mucus that covers the inner surface of the intestines. This layer serves as a protective barrier against bacteria for the digestive tract.
Colitis is one of the common diseases of the gastrointestinal tract. In colitis, there is a significant decrease in the content of phosphatidylcholine in the protective barrier.
Studies have shown that supplemental lecithin helps restore the protective barrier and reduce inflammation.
Protects against bile salt injury
Bile is produced in the liver. The gallbladder stores it to digest dietary fats such as cholesterol. When bile levels rise, bile salts can damage cell membranes. Lecithin binds and reduces the level of bile salts, thereby protecting cells from damage.
According to studies, lecithin can:
Improve the absorption of drugs;
Reduce the risk of breast cancer in postmenopausal and premenopausal women;
Increase immunity;
Improve sperm production;
Strengthen the body's resistance to stress;
Improve the supply of nutrients to the fetus;
Reduce the likelihood of milk duct diseases in breastfeeding women.
Leucine requirement
An adult needs to take about 4-6 g (4000-6000 mg) of the amino acid leucine per day. Doctors have not developed tables of norms for different age groups.
The nutrient requirement for pregnant and lactating women does not differ from the standard dosage. For professional athletes, bodybuilders and people engaged in heavy physical labor, the daily norm is 6-15 g. In children, the need for the amino acid depends on weight: doctors recommend giving an average child 150 mg of leucine per kg of body weight.
To determine the level of a chemical compound in the body, it is necessary to do a laboratory analysis, for which venous blood is collected on an empty stomach. Normal leucine concentration in an adult is 1.2-3.5 mg/dl. You can also do a comprehensive urine profile that shows the content of each of the 20 amino acids.
Amino acid sources
Leucine is found in many foods. The largest amount of the compound was recorded in animal sources. Vegetarians can get the amino acid from legumes.
Table - Leucine content in food products
| Name | Amount of substance, mg/100 g |
| Parmesan | 3450 |
| Red caviar | 3060 |
| Soybeans | 2750 |
| Squid | 1920 |
| Lentils | 1890 |
| Cottage cheese | 1850 |
| Beans | 1740 |
| Pink salmon | 1710 |
| Poultry meat | 1590 |
| Beef | 1480 |
| Chicken eggs | 1380 |
All figures presented in the table are indicative, since the exact concentration of the nutrient depends on the method of cooking.
Deficiency Symptoms
Nutrient deficiencies are most often observed in vegetarians, vegans, and people following strict diets for long periods of time to lose weight. Sometimes a relative deficiency occurs when, with a stable supply of the substance, the daily requirement sharply increases (among athletes during competitions).
Symptoms of hypovitaminosis of the amino acid leucine:
- peripheral edema;
- weakened immunity;
- fatigue, frequent headaches;
- damage to the kidneys and thyroid gland;
- growth retardation and psychomotor development in children.
To replenish the amino acid balance, doctors prescribe a special diet with a predominance of animal proteins. To quickly eliminate the unpleasant consequences of vitamin deficiency, you can use amino acid dietary supplements.
Excess amino acid
The only possible reason for excess levels of the substance in the body is non-compliance with the instructions for using leucine. The nutrient is safe for humans, so negative consequences occur if dosages are exceeded for a long time.
The main signs of excess leucine:
- myalgia, muscle wasting;
- drowsiness, depression;
- decreased detoxification function of the liver;
- allergic reactions;
- decrease in blood sugar levels.
Medical assistance is needed if hypoglycemia develops, which is manifested by dizziness, cold sweat, poor coordination of movements, and disorientation in space. After treatment, the person’s condition quickly normalizes.
ALLMAX Nutrition, Leucine, 5000 mg, 14.1 oz (400 g)
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Contraindications
The main contraindication to the use of the product is individual intolerance to the active substance. It may trigger an allergic reaction. In addition, there are some restrictions on its use in the following cases:
- problems with blood clotting. The compound increases the likelihood of bleeding because it thins the blood. It is especially dangerous to use it simultaneously with anticoagulants and other medications with similar effects. You should not take the supplement before a planned surgical procedure;
- with stomach and duodenal ulcers, you should be more careful, especially in the acute stage. Garlic can cause the condition to worsen;
- During pregnancy and lactation, you should stop using the drug or consult your doctor in advance.
Allicin is an organic compound that manufacturers have learned to isolate from garlic. The substance has a powerful anti-inflammatory and antibacterial effect and helps in the treatment of many diseases.
Leucine uses
For medical use, amino acid supplements are available in the form of tablets, capsules and powder. There are different dosages, ranging from 500 to 5000 mg per serving. The nutrient is well absorbed if you take supplements 1-1.5 hours before or after meals.
Amino acid-based drugs are prescribed for neuritis, liver diseases, anemia, poliomyelitis, degenerative processes in muscle tissue, and to increase immunity. Positive reviews from doctors indicate the possibility of using amino acids in the drug preparation regimen of cancer patients for surgery or chemotherapy.
Preparations containing leucine in increased dosages are recommended for athletes. The substance is produced in the form of mono-additives for the preparation of protein shakes, and is also part of a complex three-component BCAA mixture for muscle growth. To improve athletic performance, it is recommended to drink dietary supplements before training. To build muscle, trainers in reviews advise consuming protein after strength exercises.
Watch a video with instructions on the use of BCAA amino acids in sports:
Interesting! The substance leucine is used in cosmetology to regenerate aging skin, eliminate wrinkles and stretch marks. Its formula is found in lifting cosmetic products, neck and décolleté care products.
Harm
Despite its harmlessness, e471 as a food additive can still have a bad effect on some functions of our body:
- Disrupt basic metabolic processes;
- Lead to obesity;
- Promote gene mutation;
- Increase the size of the liver;
- Impair kidney function;
- Negatively affect the functioning of the gastrointestinal tract;
- Lead to problems with the endocrine system;
- Cause allergies if lecithin is not absorbed by the body.
The only thing we can do is to completely eliminate foods containing E-476 from the diet or reduce their consumption to a minimum.
