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 Leucine is an essential amino acid. It belongs to a special group of amino acids called branched-chain amino acids (BCAAs), which are needed to help maintain and repair muscle tissue. Leucine also helps prevent muscle proteins from breaking down during exercise.

 What does in the body?

Leucine helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue (such as bones, skin and muscles), growth hormone production, wound healing as well as energy regulation.

It can assist to prevent the breakdown of muscle proteins that sometimes occur after trauma or severe stress.

It may also be beneficial for individuals with phenylketonuria, a condition in which the body cannot metabolize the amino acid phenylalanine.

Where is it found?

All protein-containing foods have some amount of leucine and other BCAAs. The best sources include red meat and dairy products such as eggs, milk and cheese. Whey protein and egg protein supplements are other good sources.

  Symptoms of Deficiency/Side Effects

Deficiency of this nutrient is rare, since all protein foods contains it, but vegans and vegetarians without adequate protein sources may suffer from a deficiency. Hypoglycemia symptoms may appear if the diet is deficient and may include dizziness, fatigue, headaches.

Consistent evidence of toxicity has not been linked to leucine supplements. A high intake of leucine could contribute to pellagra as well as increase the amount of ammonia present in the body.