That means some supplement products may not contain what the label says.
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What Is Valine?
Amino acids are the building blocks ofproteins.
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Valine,leucine, andisoleucineare three amino acids known asbranched-chain amino acids.
These BCAAs differ in both structure and function compared to other amino acids.
Along with the other BCAAs, valine is an essential amino acid.
Unlike non-essential amino acids, your body cannot make essential amino acids on its own.
Therefore, you must get valine and other essential amino acids through your diet.
In the body, valine is needed for protein synthesis and energy production.
Valine and other BCAAs are broken down in the muscles and other tissues.
Their presence in muscles may be why BCAAs are sometimesrecommended for muscle growth.
Valine is consideredglucogenic, which means it can be used to make glucose in the body.
On the other hand, leucine isketogenic, meaning your body can use it to makeketones.
Isoleucine is both glucogenic and ketogenic.
Valine is mostly found in animal foods but is also present in some plant-based proteins.
No supplement is intended to treat, cure, or prevent disease.
Some people use valine supplements with the hope of improving their health in one way or another.
There may be drawbacks to consuming too much valine through foods or using valine supplements, especially in excess.
For example, increased levels of valine in the blood have been observed in people withtype 2 diabetes.
However, other research shows various potential benefits of using valine.
Some of this research is outlined below.
Research shows that using just one BCAA for muscle growth may decrease levels of the other BCAAs.
This is because BCAAs compete for the same transport system to be carried into muscles.
According to one review, various studies have shown that BCAAs stimulate muscle growth when used after resistance exercise.
However, evidence suggests that BCAAs work best when other essential amino acids are present.
Overall, there isn’t strong evidence that valine works on its own to enhance muscle growth.
Valine and the other BCAAs appear to be most effective when combined with other proteins or amino acids.
More research is warranted in this area.
The results of one study suggest that BCAAs may decreaseserotoninconcentrations during endurance exercise.
Serotonin is known to cause fatigue and may also lead to muscle damage.
A 2022 systematic review examined numerous studies on BCAA supplements in athletic performance.
Additional research is needed to determine if valine alone can improve exercise endurance or recovery.
This may be due to an inability to properly metabolize proteins in a diseased liver.
Although, these results have mostly been seen in animal studies rather than human trials.
There is still much to learn about valine’s role in liver disease.
More research, especially human trials, is warranted.
Side Effects & Safety
When used properly, valine supplements do not cause serious side effects.
However, some people may experience side effects when using valine supplements.
Common side effects of amino acid supplements includenausea,abdominal pain, vomiting, anddiarrhea.
It’s recommended to avoid taking single amino acid supplements for long periods.
Taking valine alone may cause an imbalance in other amino acids in your body.
Such an imbalance may make it impossible for some amino acids to work as they should.
Taking high doses of valine or using it for too long may also lead to liver or kidney problems.
This is because the liver and kidneys are responsible for breaking down valine and other amino acids.
Dosage: How to Take Valine
Valine supplements come in varying forms and doses.
Valine capsules, powders, liquid extracts, and tablets are available.
Some supplements contain just valine, while others contain the other two BCAAs (leucine and isoleucine).
Typically, most people can get plenty of valine through a well-balanced diet.
Interactions
Many supplements interact with medications, herbs, nutrients, or other supplements when taken together.
Valine is known to interact with other amino acids that use the same transport system in the body.
These amino acids includetryptophanandtyrosine.
Taking these amino acids together may disrupt their absorption.
However, this interaction may affect other amino acids more than valine.
There is no solid evidence of additional interaction for valine.
However, more interactions may exist.
Sources of Valine & What to Look For
Valine is available in various foods and supplements.
Most people can get all the valine they need from a well-balanced diet.
Sometimes, however, valine supplements may be recommended by a healthcare provider.
Recall that valine is an essential amino acid and must be consumed via foods or supplements.
In healthy people, a varied diet should supply all the valine the body needs.
There are several options when it comes to supplement forms of valine.
Take special notice of the ingredient list when choosing a valine supplement.
While some supplements contain valine only, others contain the other two BCAAs or other ingredients.
Many valine supplements are made from animal sources or the capsules may be made fromgelatin, a non-vegan substance.
Summary
Valine is an essential branched-chain amino acid that is needed for many processes in your body.
Frequently Asked Questions
More information is needed on the safety of valine supplements.
From what we know, valine supplements may be safe to take in normal doses and for short periods.
Using valine supplements may also lead to gastrointestinal side effects likenausea and vomiting, diarrhea, and stomach pain.
Like other amino acids, valine is widely available in foods that containprotein.
Valine is especially present in animal-based foods, but plenty of plant-based foods also contain it.
Meat, poultry, eggs, dairy, potatoes, and beans are all sources of valine.
People with certain health conditions may need to avoid amino acid supplements like valine.
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