What is Valine?

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Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 20-26 mg/kg body weight/day (1,700-2,210 mg/day) with appropriate cofactors
Cognitive optimization female: 20-26 mg/kg body weight/day (1,040-1,352 mg/day) with appropriate cofactors
Energy optimization male: 19-24 mg/kg body weight/day (1,615-2,040 mg/day) for standard activity, 26-42 mg/kg body weight/day (2,210-3,570 mg/day) for athletic performance
Energy optimization female: 19-24 mg/kg body weight/day (988-1,248 mg/day) for standard activity, 26-42 mg/kg body weight/day (1,352-2,184 mg/day) for athletic performance
Optimal blood levels: Not routinely measured in clinical settings

Five best animal sources:

Beef, top sirloin: 85g (3 oz) provides 1,245 mg (1,300 mg RDA reached with 3.1 oz)
Chicken breast: 85g (3 oz) provides 1,143 mg (1,300 mg RDA reached with 3.4 oz)
Salmon: 85g (3 oz) provides 1,191 mg (1,300 mg RDA reached with 3.3 oz)
Pork loin: 85g (3 oz) provides 1,218 mg (1,300 mg RDA reached with 3.2 oz)
Eggs: 2 large provide 839 mg (1,300 mg RDA reached with 3.1 eggs)

Five best non-animal sources:

Soybeans, cooked: 172g (1 cup) provides 1,154 mg (1,300 mg RDA reached with 1.13 cups)
Lentils, cooked: 198g (1 cup) provides 955 mg (1,300 mg RDA reached with 1.36 cups)
Pumpkin seeds: 28g (1 oz) provides 561 mg (1,300 mg RDA reached with 2.32 oz)
Quinoa, cooked: 185g (1 cup) provides 754 mg (1,300 mg RDA reached with 1.72 cups)
Kidney beans, cooked: 177g (1 cup) provides 805 mg (1,300 mg RDA reached with 1.61 cups)

Consistent intake required? Yes, the body does not store significant amounts of valine. Daily replenishment through diet is necessary for optimal health and function. As one of the branched-chain amino acids (BCAAs), valine is particularly important for muscle protein synthesis and energy production.

Are higher doses dangerous? Generally safe at intakes 2-3 times the RDA (up to 2,600-3,900 mg/day for most adults). Much higher doses (>10,000 mg/day) may impact the absorption of other amino acids or cause BCAA imbalance. Upper limit has not been established by major health authorities. Those with maple syrup urine disease should strictly limit valine intake.

Optimal timing for intake:

With balanced meals: Consume valine as part of meals containing diverse protein sources
Pre-workout: Valine-rich foods or BCAA supplements 30-60 minutes before exercise may support energy metabolism during training
Post-workout: Consumption after exercise supports muscle protein synthesis and recovery
Distributed intake: Spreading valine intake throughout the day optimizes utilization for muscle maintenance and energy production

Introduction

Valine is one of the three branched-chain amino acids (BCAAs), alongside leucine and isoleucine. It is an essential amino acid, meaning the body cannot synthesize it, and it must be obtained through diet. Valine derives its name from the valeric acid discovered in the plant valerian, reflecting its chemical structure.

Valine exists in several forms in the body:

Free valine: Unbound form circulating in blood and tissues
Protein-bound valine: Incorporated into various proteins throughout the body
Metabolic intermediates: Forms created during valine metabolism and energy production

As a branched-chain amino acid, valine plays critical roles in:

Muscle protein synthesis and maintenance
Energy production during exercise
Gluconeogenesis (glucose production)
Immune function
Neurological function
Stress response regulation

Unlike most amino acids that are metabolized primarily in the liver, the BCAAs (including valine) are largely metabolized directly in skeletal muscle. This unique characteristic makes valine particularly important for exercise performance and recovery.

According to Dr. Andrew Huberman, branched-chain amino acids like valine play a role in cognitive function and fatigue resistance. Dr. Shawn Baker and Dr. Paul Saladino emphasize the importance of consuming complete protein sources like meat, fish, and eggs, which provide highly bioavailable valine in proper balance with other amino acids.

Effects at Different Valine Levels

Optimal Levels

Efficient muscle protein synthesis and maintenance
Proper energy production during exercise
Normal branched-chain amino acid metabolism
Optimal neurotransmitter balance
Healthy immune system function
Proper nitrogen balance
Effective wound healing and tissue repair
Balanced glucose regulation
Optimal cognitive function
Normal appetite regulation
Efficient muscle recovery after exercise
Proper utilization of other amino acids
Effective stress response management

Deficiency

Decreased muscle protein synthesis
Negative nitrogen balance
Reduced exercise capacity
Impaired energy production
Compromised wound healing
Reduced immune function
Altered glucose metabolism
Disturbed sleep patterns
Decreased cognitive performance
Mood disturbances
Poor appetite
Increased fatigue and recovery time
Suboptimal stress response

Severe Deficiency

Significant muscle wasting
Severely compromised immune function
Extreme fatigue
Growth retardation in children
Neurological symptoms
Severe metabolic disruption
Major hormonal imbalances
Impaired liver function
Seriously compromised wound healing
Deep cognitive impairment
Significant mood disorders
Complete exercise intolerance

Excess (Hypervalinemia)

Primarily a concern in maple syrup urine disease (genetic disorder)
May cause BCAA imbalance affecting the uptake of other amino acids
Potential neurological symptoms
Possible competition with other amino acids for transport mechanisms
May affect serotonin production in the brain
Temporary nitrogen imbalance
Gastrointestinal discomfort at very high supplemental doses
Potential impairment of motor coordination (at extreme levels)
Possible kidney stress with massive chronic doses

Recommended Dosage

Valine intake is measured in milligrams (mg).

General Recommendations

By Age Group

Age Group	RDA (mg/day)
Infants (0-6 months)	58*
Infants (7-12 months)	93*
Children (1-3 years)	32 mg/kg (about 320 mg)
Children (4-8 years)	25 mg/kg (about 500 mg)
Children (9-13 years)	22 mg/kg (about 770 mg)
Adolescents (14-18 years)	19 mg/kg (males about 1,140 mg, females about 855 mg)
Adults (19+ years)	19 mg/kg (males about 1,330 mg, females about 950 mg)
Pregnancy	19 mg/kg (about 950 mg)
Lactation	19 mg/kg (about 950 mg)

*Adequate Intake (AI) rather than RDA

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 19 mg/kg body weight/day (1,615 mg/day)
Adjusted for athletic activity: 26-42 mg/kg/day (2,210-3,570 mg/day)
For optimal cognitive performance: 20-26 mg/kg/day (1,700-2,210 mg/day)

Female (52kg, 171cm)

Standard RDA: 19 mg/kg body weight/day (988 mg/day)
Adjusted for athletic activity: 26-42 mg/kg/day (1,352-2,184 mg/day)
For optimal cognitive performance: 20-26 mg/kg/day (1,040-1,352 mg/day)

The RDA represents the minimum amount needed to prevent deficiency in a healthy individual. Many experts suggest higher intakes for optimal performance, especially for athletes or those engaged in regular resistance training. According to both researchers and practitioners focused on performance nutrition, higher intakes of BCAAs including valine may support energy production during exercise and enhance recovery.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

There is no established Upper Limit (UL) for valine intake from food or supplements. However, based on available research:

Age Group	Suggested Upper Intake* (mg/day)
Adults	8,000-10,000
Adolescents	5,000-7,000
Children	2,000-4,000
Pregnancy & Lactation	8,000

*These are not official ULs but rather conservative estimates based on available safety data

For Specific Body Types

Male (85kg, 181cm)

Conservative upper intake: 90-120 mg/kg/day (7,650-10,200 mg/day)
Higher intakes might be tolerated but should be approached with caution
Balance with other BCAAs (leucine and isoleucine) should be maintained

Female (52kg, 171cm)

Conservative upper intake: 90-120 mg/kg/day (4,680-6,240 mg/day)
Same cautions about BCAA balance apply
Monitoring for any adverse effects is recommended at higher intakes

Note: These are not officially established upper limits but rather conservative estimates based on available research. The absence of an established UL reflects the generally low toxicity of valine when consumed as part of a balanced diet rather than a lack of safety data.

Dangerous Dose Levels

Acute Toxicity: No documented cases of acute toxicity from oral valine in humans with normal metabolism
Chronic Toxicity: No clear evidence of toxicity from sustained high intakes in adults with normal metabolism
Excessive Intake: Very high doses (>10,000 mg/day) may theoretically disrupt amino acid transport and metabolism

Signs of Valine Excess

Excessive valine intake may potentially cause:

Imbalance in BCAA ratios affecting optimal metabolism
Competition with other amino acids for absorption and transport
Potential ammonia production burden on the liver and kidneys
Gastrointestinal discomfort (at very high supplemental doses)
May affect serotonin levels in the brain if consumed in isolation at high doses
Possible exacerbation of symptoms in those with maple syrup urine disease

Health Effects and Benefits

Muscle Support and Recovery

Essential for protein synthesis and muscle maintenance
Helps prevent muscle protein breakdown during exercise
Supports muscle recovery after resistance training
Provides substrate for muscle energy production
Helps maintain positive nitrogen balance
Contributes to muscle glycogen replenishment
Supports muscle adaptation to training
May reduce exercise-induced muscle damage

Energy Production and Exercise Performance

Direct energy substrate during prolonged exercise
Supports gluconeogenesis during fasting or intense exercise
Helps maintain blood glucose levels during exercise
Contributes to ATP production through conversion to succinyl-CoA
Delays onset of central fatigue during endurance exercise
Helps prevent exercise-induced muscle protein breakdown
Supports mitochondrial function during intense activity
Enhances endurance performance in some studies

Cognitive Function

Contributes to neurotransmitter production
Supports proper brain energy metabolism
May help regulate the glutamate-glutamine cycle
Important for neural tissue maintenance and repair
Supports blood-brain barrier integrity
May help regulate brain glucose metabolism
Potentially important for maintaining alertness during prolonged mental activity
May help prevent exercise-induced cognitive fatigue

Immune Function

Essential for immune cell protein synthesis
Supports white blood cell production and function
Contributes to cytokine production
Important for gut mucosal immunity
Supports antibody synthesis
Helps maintain immune cell energy metabolism
May enhance recovery from illness or injury
Contributes to proper wound healing

Metabolic Health

Supports glucose homeostasis
Contributes to proper insulin function
Important for metabolic enzyme production
Helps maintain normal nitrogen balance
Supports proper liver function
Contributes to detoxification processes
May help regulate appetite
Supports tissue repair mechanisms

Deficiency Symptoms

Valine deficiency can cause:

Muscle weakness and wasting
Fatigue and reduced exercise tolerance
Negative nitrogen balance
Poor wound healing
Compromised immune function
Reduced cognitive performance
Increased susceptibility to infections
Growth retardation in children
Poor appetite
Sleep disturbances
Impaired glucose metabolism
Increased time needed for recovery after exercise
Mood disturbances
Reduced stress resilience
Altered hormone balance

Sources of Valine

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Valine Content (mg)	Amount to Reach RDA (1,300 mg)	Amount to Reach UL (N/A)
Beef, top sirloin	85g (3 oz)	1,245	89g (3.1 oz)	N/A
Chicken breast	85g (3 oz)	1,143	97g (3.4 oz)	N/A
Salmon	85g (3 oz)	1,191	93g (3.3 oz)	N/A
Pork loin	85g (3 oz)	1,218	91g (3.2 oz)	N/A
Eggs	2 large	839	3.1 eggs	N/A
Tuna, canned	85g (3 oz)	1,087	102g (3.6 oz)	N/A
Greek yogurt	170g (6 oz)	690	322g (11.4 oz)	N/A
Milk, whole	240ml (1 cup)	400	780ml (3.25 cups)	N/A
Cheddar cheese	28g (1 oz)	493	74g (2.6 oz)	N/A
Beef liver	85g (3 oz)	1,173	94g (3.3 oz)	N/A

Plant Sources

Food	Serving Size	Valine Content (mg)	Amount to Reach RDA (1,300 mg)	Amount to Reach UL (N/A)
Soybeans, cooked	172g (1 cup)	1,154	194g (1.13 cups)	N/A
Lentils, cooked	198g (1 cup)	955	269g (1.36 cups)	N/A
Pumpkin seeds	28g (1 oz)	561	65g (2.32 oz)	N/A
Quinoa, cooked	185g (1 cup)	754	318g (1.72 cups)	N/A
Kidney beans, cooked	177g (1 cup)	805	285g (1.61 cups)	N/A
Almonds	28g (1 oz)	473	77g (2.75 oz)	N/A
Oats, dry	81g (1 cup)	954	111g (1.36 cups)	N/A
Brown rice, cooked	195g (1 cup)	424	599g (3.07 cups)	N/A
Chickpeas, cooked	164g (1 cup)	787	271g (1.65 cups)	N/A
Spirulina	7g (1 tbsp)	270	34g (4.8 tbsp)	N/A

*Note: Valine content can vary based on growing conditions, preparation methods, and specific varieties. These values are averages. There is no established UL (Upper Limit) for valine from food sources or supplements.

Supplements

Types of Valine Supplements

L-Valine: The standard form used in most supplements, providing the free amino acid
BCAA Supplements: Combination products containing valine along with leucine and isoleucine
EAA Supplements: Complete essential amino acid blends containing valine with all other EAAs
Protein Supplements: Complete protein powders provide valine alongside other amino acids in natural ratios
Valine Esters: Modified forms designed for improved absorption (less common)

Considerations When Choosing Supplements

Purity: Select pharmaceutical-grade products tested for heavy metals and contaminants
Form: Free L-valine is common, but BCAA blends may be more beneficial
Ratio in BCAA Supplements: Typical ratios range from 2:1:1 to 4:1:1 (leucine:isoleucine:valine)
Dosage: Typical supplements provide 500-2,000 mg per serving
Timing: Consider pre-workout, post-workout, or between meals depending on goals
Quality: Choose products with third-party testing from reputable manufacturers
Allergens: Check for common allergens, especially in combination products
Additives: Minimize unnecessary fillers, colors, and preservatives

Dr. Huberman has discussed the potential benefits of BCAAs for cognitive function and exercise performance. Dr. Paul Saladino has emphasized that while BCAA supplements can be beneficial, obtaining amino acids from whole food protein sources provides a more balanced amino acid profile and additional nutrients.

Valine Optimization Strategies

Absorption Enhancement

Complete Protein Meals: Consuming valine as part of complete protein-rich meals
Carbohydrate Timing: Small amounts of carbohydrates may enhance amino acid uptake
Avoiding Excessive Fiber: Very high fiber intake at the same meal may slightly reduce amino acid absorption
Digestive Enzymes: Ensuring optimal protein digestion through adequate digestive enzyme production
Zinc Adequacy: Ensuring sufficient zinc intake for optimal protein metabolism
Vitamin B6: Required for proper amino acid metabolism
Hydration Status: Maintaining proper hydration for optimal nutrient transport
Avoiding Alcohol With Meals: Alcohol can temporarily impair protein digestion

Dietary Strategies

Animal Protein Focus: Emphasize complete protein sources with high bioavailability
Balanced BCAA Intake: Ensure valine is consumed alongside leucine and isoleucine
Meal Distribution: Spread protein intake across multiple meals rather than single large doses
Post-Exercise Nutrition: Consume valine-rich proteins within 1-2 hours after training
Mixed Protein Sources: Combine different protein sources for optimal amino acid profiles
Strategic Plant Combinations: Pair complementary plant proteins if following plant-based diets
Minimal Processing: Choose minimally processed proteins when possible
Regular Intake: Include valine-rich foods consistently across daily meals

Supplement Strategies for Optimal Energy

Pre-Workout Timing: Taking BCAA supplements 30-60 minutes before exercise for energy support
Intra-Workout Option: During prolonged exercise (>60 minutes), BCAAs may help maintain energy
Recovery Support: Consuming within 30 minutes post-exercise to support tissue repair
Fasted Training Support: BCAAs before fasted morning training may preserve muscle tissue
Balanced Ratios: Maintaining proper leucine:isoleucine:valine ratios (typically 2:1:1)
Endurance Focus: Higher BCAA intake may benefit those engaged in prolonged endurance activities
Strategic Timing: Using between meals when protein intake might otherwise be low
Combined With Electrolytes: Pairing with electrolytes during intense exercise in hot conditions

Synergistic Nutrients

Leucine and Isoleucine: The other BCAAs work synergistically with valine
Vitamin B6: Required cofactor for amino acid metabolism
Magnesium: Important for protein synthesis and energy production
Zinc: Critical for protein metabolism and immune function
Vitamin B12: Supports proper protein metabolism
Alpha-Ketoglutarate: May enhance BCAA utilization
Carnitine: Supports mitochondrial function alongside BCAAs
Taurine: Complements BCAA functions in exercise performance
Vitamin D: Supports protein synthesis and utilization

Special Considerations

Pregnancy and Breastfeeding

Valine is essential for fetal development and maternal health
Requirements increase during pregnancy and lactation
Important for proper fetal growth and development
Contributes to breast milk production during lactation
Standard RDA applies, but higher protein intake is generally recommended
No evidence of harm from normal dietary intake during pregnancy
Pregnant women should consult healthcare providers before supplementing
Whole food sources are preferred over isolated supplements during pregnancy

Medical Conditions Affecting Valine

Maple Syrup Urine Disease: Genetic disorder requiring strict valine restriction
Liver disease: May affect amino acid metabolism
Kidney disease: Can alter amino acid clearance and metabolism
Metabolic disorders: May require adjusted BCAA intake
Inflammatory bowel diseases: Can affect amino acid absorption
Certain cancers: May alter BCAA requirements and metabolism
Trauma or burn recovery: Often requires increased protein and BCAA intake
Sarcopenia: May benefit from optimized BCAA intake

Medication Interactions

Levodopa: BCAAs may compete with this Parkinson’s medication
Certain antibiotics: May compete for absorption with amino acids
Anti-seizure medications: Possible interactions with amino acid metabolism
Corticosteroids: May increase muscle protein breakdown, affecting BCAA requirements
Immunosuppressants: May alter protein and amino acid metabolism
Certain diabetes medications: Potential interactions with BCAA metabolism
Cholesterol-lowering drugs: Some may affect amino acid absorption
Thyroid medications: Best taken separate from high-protein meals or supplements

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the RDA of 1,615 mg/day (19 mg/kg body weight)
Include 20-30g high-quality protein at each meal (providing approximately 1,000-1,500mg valine per meal)
Consider 2,000-3,000 mg/day valine as part of BCAA supplementation for athletic performance
Focus on complete protein sources that provide balanced amino acid profiles
Time protein intake strategically around workouts for optimal results
Consider BCAA supplementation during fasted training or prolonged endurance activities
Ensure adequate B-vitamin status to support optimal amino acid metabolism
Maintain proper hydration to support amino acid transport and utilization
For cognitive benefits, maintain consistent protein intake throughout the day

For Female (52kg, 171cm)

Target the RDA of 988 mg/day (19 mg/kg body weight)
Include 15-25g high-quality protein at each meal (providing approximately 750-1,250mg valine per meal)
Athletes may benefit from 1,300-2,000 mg/day for performance enhancement
Ensure adequate iron and B-vitamin intake alongside protein for optimal utilization
Consider your total protein distribution throughout the day
Be particularly mindful of protein intake during weight management efforts
For active women, timing protein intake around workouts enhances results
Consider BCAA supplementation during periods of intense training or caloric restriction
Monitor energy levels and recovery as indicators of optimal protein status

Activity-Level Adjustments

Sedentary: Standard RDA is usually sufficient
Moderately Active: Increase by 10-20% (21-23 mg/kg/day)
Athletic/Intense Training: Increase by 40-120% (26-42 mg/kg/day)
Endurance Athletes: Higher requirements during high-volume training phases
Strength Athletes: Increased needs during hypertrophy-focused training blocks
Recovery Phases: Emphasis on consistent intake rather than higher doses
Injury Recovery: May benefit from temporary increases to support tissue repair
Age-Related Considerations: Older adults may benefit from slightly higher intakes to combat anabolic resistance

Valine for Cognitive Performance

Current Research Highlights

BCAAs including valine can compete with tryptophan for entry into the brain, affecting neurotransmitter balance
May help delay central fatigue during prolonged mental and physical exertion
Contributes to neurotransmitter production and regulation
Provides energy substrate for brain cells during prolonged activity
Supports maintenance and repair of neural tissues
May help regulate glutamate and GABA metabolism
Preliminary research suggests possible benefits for certain neurological conditions
Supports blood-brain barrier integrity

Implementation Strategies

Maintain consistent protein intake throughout the day for stable amino acid availability
Consider BCAA supplementation during periods of intense cognitive demand
Balance valine with other amino acids for optimal neurotransmitter production
Support with B-vitamins for proper neural metabolism
Combine with antioxidants that support brain health
Time protein intake to support wakefulness and mental clarity
Monitor subjective cognitive effects when optimizing intake
Consider the role of protein quality and digestibility for cognitive applications

Valine for Energy Production

Metabolic Mechanisms

Direct energy substrate in muscle during prolonged exercise
Supports gluconeogenesis during fasting or intense exercise
Contributes to TCA cycle via conversion to succinyl-CoA
Helps maintain blood glucose during extended activity
Prevents excessive muscle protein breakdown during exercise
Supports mitochondrial function during intense activity
Helps maintain nitrogen balance during energy-demanding states
Contributes to glycogen sparing during endurance exercise

Implementation Strategies

Focus on pre-workout timing for performance benefits
Consider intra-workout BCAA supplementation for sessions longer than 60 minutes
Maintain consistent daily intake with slight increases during intense training periods
Emphasize protein-rich recovery nutrition after training
Support with B-complex vitamins and magnesium for optimal energy metabolism
Consider higher intake during periods of caloric restriction to preserve lean mass
Monitor subjective energy levels and exercise performance when optimizing intake
Pair with proper hydration and electrolyte balance for optimal results

Expert Insights

Dr. Huberman emphasizes the role of BCAAs in both cognitive and physical performance
Dr. Rhonda Patrick has discussed the importance of balanced amino acid profiles for optimal metabolism
Dr. Paul Saladino emphasizes obtaining BCAAs from high-quality animal protein sources
Dr. Shawn Baker highlights the importance of complete protein intake for athletic performance and recovery
Research suggests that valine’s contribution to energy metabolism may be particularly important during prolonged endurance exercise and fasted training

Summary

Valine is an essential branched-chain amino acid that plays crucial roles in muscle protein synthesis, energy production, cognitive function, and metabolic health. As one of the three BCAAs, it works synergistically with leucine and isoleucine to support optimal health and performance.

Getting Enough: Most people can meet requirements through regular consumption of high-quality animal and plant proteins
Avoiding Excess: Generally safe at intakes several times above the RDA, though extremely high supplemental doses should be approached with caution
Best Approach: Focus on complete protein sources with appropriate timing around exercise
Form Matters: Obtaining valine alongside other amino acids in natural food sources provides optimal balance
Energy Optimization: Particularly important during prolonged exercise and fasted training due to its role in energy metabolism
Cognitive Enhancement: Supports brain function through neurotransmitter regulation and providing energy substrate
Synergistic Approach: Combine with other BCAAs, B vitamins, and proper hydration for optimal results

Remember that individual nutritional needs vary based on activity level, stress, health conditions, and genetic factors. Consult with a healthcare provider before starting high-dose supplementation or if you have underlying health concerns.