However, further studies are needed to confirm many of these benefits.
Leucine is important for protein synthesis and muscle growth.
That means some supplement products may not contain what the label says.
Getty Images / Olena Ruban
No supplement is intended to treat, cure, or prevent disease.
Muscle Growth
Leucine is popular among bodybuilders due to its potential to support muscle growth.
However, the evidence is mixed.
All participants completed a 12-week strength-training routine, with or without leucine supplements.
Long-term human studies are needed to confirm the relationship between leucine and muscle growth.
Muscle Recovery
According to studies,leucine supplementation may help improve muscle recoverywhen combined with resistance training.
It seems to be most beneficial when combined with other essential amino acids.
However, no significant improvements in muscle protein synthesis were observed during the study.
Improvements in muscle strength, muscle soreness, mood, muscle mass, and overall well-being were also observed.
However, the study was small, including only 21 participants.
However, further human studies are needed to confirm these effects.
What Are the Side Effects of Leucine?
Side effects are unlikely from consuming leucine-rich foods.
However, consuming a leucine supplement may have potential side effects.
This can lead toelevated ammonia concentrationsin the brain, which can cause neurological damage and confusion.
There are no official dosage guidelines for leucine supplements.
However, a common dose is 5 grams (g) per day.
This means a 176-pound (80 kg) individual would need around 3.1 g of dietary leucine daily.
Dietary supplements are not regulated like prescription medications in the United States.
Therefore, some may be safer than others.
Whenchoosing a supplement, consider factors such as independent testing, potential drug interactions, and other safety concerns.
What Happens If I Take Too Much Leucine?
There is little information about leucine overdoses and toxicity in humans.
As mentioned previously, doses over 500 mg/kg can lead to elevated ammonia concentrations in the brain.
How to Store Leucine
Storage instructions may vary by supplement brand.
Carefully read the product label to ensure you store your supplement properly.
Generally, dietary supplements should be stored in a cool, dry area in their original packaging.
They should be kept out of the reach of children or pets, preferably in a locked cabinet.
Supplements should be discarded after one year or as indicated on the product label.
Ask your healthcare provider or pharmacist any questions you have about how to dispose of your supplements or medications.
It may also support muscle health, exercise recovery, and healthy blood sugar levels.
Unless otherwise recommended by a healthcare provider, leucine can be taken daily.
However, consuming it alongside other amino acids is important to sustain muscle protein synthesis and optimal health.
However, consuming a well-balanced diet that includes high-leucine foods is best.
This makes it difficult to build a dietary plan based on current guidelines.
Vegetarian and vegan options are also available.
you could purchase leucine supplements online or in certain grocery, retail, or health food stores.
Summary
Leucine is a branched-chain amino acid that is important for rebuilding and repairing muscle tissue.
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U.S. Department of Agriculture.Beans, navy, mature seeds, canned.
U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.
