Book between plants with supplement capsules

Knowledge blog > Micronutrient dictionary


Themen dieses Blogartikels:

Table of Contents

What is Valine?

Valine is an essential amino acid. This means that it must be obtained from food. Valine is also a branched chain amino acid (BCAA).

What are the functions of Valine?

Valine is a proteinogenic and glucogenic amino acid. This means that valine is necessary for protein synthesis and can also be introduced into the citrate cycle to generate energy. The branched-chain amino acids, to which valine belongs, contribute to the nutrition of the muscle during exertion or periods of fasting1. The proportion of valine is particularly high in the muscles. This is why BCAAs are often advertised as supplements for competitive athletes. EAAs (essential amino acids) have proven to be better here, as they contain all essential amino acids, not just three2. Valine may also promote the release of the growth hormone somatotropin3. Valine is also one of the starting materials for glutamate synthesis in the central nervous system.

What makes Valine unique?

Valine has one branch and is therefore different from many other amino acids. The fact that valine is predominantly found in muscle results in functions for the muscles. Valine also has an effect on insulin levels. It increases insulin secretion so that more glucose can enter the cells, including muscle cells.4

How much Valine do you need per day?

There is currently no recommendation from the German Nutrition Society (DGE) regarding the daily intake of the amino acid valine. An adult probably needs 26 mg of valine per kilogram of body weight per day.6

When do you need Valine most?

Valine is important for the body and muscle maintenance, especially for athletes and during periods of fasting.5

How does an Valine deficiency develop and how does it manifest itself?

A deficiency of BCAA's such as valine is rather rare. It mainly affects people with an increased requirement, such as athletes: they need valine to supply their muscles with energy during training. A vitamin deficiency can also lead to a valine deficiency. This is because vitamins B5 and B6 are also needed to supply the muscles. If they are not present in sufficient quantities, more valine is used to compensate for the undersupply - this can ultimately lead to a valine deficiency. This manifests itself, for example, in disorders of insulin production, fluctuations in blood sugar levels or high blood pressure.7

What happens if there is an overdose of Valine?

According to the Federal Institute for Risk Assessment (BfR), you should take a maximum of 2 g of valine per day in the form of food supplements. An overdose can lead to kidney problems, headaches, dizziness, nausea and vomiting.8

Which foods are particularly high in Valine?

Valine is found particularly in pulses, cereals and meat, such as beef or poultry. Salmon and nuts also contain a considerable amount of valine. Valine is always protein-bound in food, so it does not occur freely.

Further blog articles on the topic

What is glutamine, what function and effect does it have on your well-being?
Read article
Was ist Lysin, welche Funktion und Wirkung hat es auf dein Wohlbefinden?
Read article
What is methionine, what function and effect does it have on your well-being?
Read article

What is Phenylalanine, what function and effect does it have on your well-being?

Read article

What is Threonine, what function and effect does it have on your well-being?

Read article

What is Tryptophane, what function and effect does it have on your well-being?

Read article
Amino acid deficiency - what are the causes and symptoms?
As organic compounds, amino acids play an important role in the human body - but not all of them in the same way. In this article, you will not only find out exactly what amino acids are and what functions they perform, but also how you can recognize a deficiency and take targeted action against it.
Read article
Why are amino acids so important in sport?
Muscle building, performance & regeneration - amino acids are supposed to improve all of these things. Are they really that important in sport? And what are they for anyway? In this blog post, we explain what amino acids can do and why you can benefit from them as an athlete.
Read article
Why the protein shake is no longer enough - next level: amino acids
Proteins are among the most important building blocks of our cells. Proteins are macromolecules that are made up of amino acids. Here you can find out more about the optimal supply of amino acids and reasons why protein shakes alone are no longer enough.
Read article
More muscle mass through epigenetics & mitochondrial power
In this article, we'll dive deep into the science behind muscle building, including the latest findings in epigenetics and mitochondrial function.
Read article

This dictionary entry is based on carefully researched sources:

Bibliography & Sources