Isoleucine is an essential amino acid meaning it must be consumed as the body cannot manufacture it. It supports muscle growth, regulates blood sugar levels and assists the immune system. Isoleucine is the oxygen-carrying pigment inside of red blood cells and is involved in haemoglobin synthesis and energy regulation.
Isoleucine is involved in the synthesis of neurotransmitters like serotonin and dopamine, which are vital for mood regulation and cognitive function. It can also help reduce neuroinflammation and improve memory and focus.
Isoleucine is vital for muscle tissue energy supply, particularly during physical stress, and cany help with muscle recovery and reduce soreness after exercise.
Deficiency of isoleucine
Ongoing stress or illness can use up the body’s resources, leading to lower levels of this important amino acid.
Symptoms of low levels of Isoleucine
- Confusion
- Depression
- Dizziness
- Fatigue
- Headaches
- Irritability
- Muscle weakness
Highest sources of isoleucine in milligrams per 100 grams
- Spirulina (dried) 3209 mg
- Chlorella (dried) 2300 mg
- Pumpkin and squash seeds 1698 mg
- Whelks 1655 mg
- Cheddar cheese 1546 mg
- Pheasant 1369 mg
- Lamb’s liver 1316 mg
- Calf’s liver 1274 mg
- Quail 1233 mg
- Tuna (tinned) 1175 mg
- Beef (lean mince) 1171 mg
- Caviar (fish roe) 1142 mg
- Sunflower seeds 1139 mg
- Lamb 1090 mg
- Mackerel (tinned) 1069 mg
- Cod 1057 mg
- Mussels 1036 mg
- Rabbit (wild) 1034 mg
- Salmon (Atlantic farmed) 1018 mg
- Shrimp/prawns 1014 mg
- Lobster 994 mg
- Peanuts 978 mg
- Black beans 954 mg
- Venison 929 mg
- Flaxseeds 896 mg
- Crab 887 mg
- Turkey 876 mg
- Chicken 851 mg
- Crayfish (wild) 847 mg
- Soya beans 807 mg
- Crayfish (farmed) 718 mg
NOTE: For daily requirements of leucine see>> Protein
NOTE: The intake of isoleucine must be balanced with foods containing the amino acids leucine and valine.
Related subjects
- A-Z of nutrients
- Anaemia
- Diabetes
- Mental health disorders (depression)
- Sports nutrition
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