Valine one of 20 protein building essential amino acids and also a branched-chain amino acid found in high concentration in the muscles. The other two are isoleucine and leucine. It has a stimulating effect and is needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body.
Valine plays a role in maintaining mental clarity, muscle coordination, and promoting emotional calm. It is also involved in the synthesis of neurotransmitters and can impact the brain’s ability to regulate mood and sleep. It also plays a role in immune function by supporting white blood cell production.
It may help with reversing hepatic encephalopathy or alcohol related brain damage, as well as degenerative neurological conditions. This essential amino acid focuses on cognitive function and the nervous system which improves insomnia and symptoms of nervousness.
Deficiency of valine
Deficiency may affect the myelin covering of the nerves. Deficiency may be caused by maple syrup urine disease (MSUD) which is the inability to metabolise leucine, isoleucine and valine. The disease is so named because urine from affected people smells like maple syrup.
Highest sources of valine in milligrams per 100 grams
- Spirulina (dried) 3512 mg
- Chlorella (dried) 3200 mg
- Pumpkin and squash seeds 2650 mg
- Whelks 2075 mg
- Lamb’s liver 1683 mg
- Calf’s liver 1669 mg
- Cheddar cheese 1663 mg
- Pheasant 1349 mg
- Sunflower seeds 1315 mg
- Tuna fish (tinned) 1314 mg
- Caviar (fish roe) 1307 mg
- Quail 1225 mg
- Mackerel (tinned)1195 mg
- Cod 1182 mg
- Peanuts 1146 mg
- Salmon (Atlantic farmed) 1139 mg
- Black beans 1130 mg
- Rabbit (wild) 1108 mg
- Flaxseeds 1072 mg
- Venison 1050 mg
- Mussels 1040 mg
- Beef (lean mince) 1035 mg
- Sesame seeds 990 mg
- Shrimp/prawns 983 mg
- Lobster 964 mg
- Turkey 926 mg
- Crab 861 mg
- Eggs 859 mg
- Chicken 831 mg
- Soya beans 831 mg
- Almonds 817 mg
- Brazil nuts 756 mg
- Walnuts 753 mg
- Crayfish 749
- Rye 747 mg
- Pine nuts 687 mg
- Squid 680 mg
- Wheat 618 mg
- Quinoa 594 mg
- Black beans 464 mg
NOTE: For daily requirements of leucine see>> Protein
NOTE: The intake of valine must be balanced with foods containing isoleucine and leucine which are also protein rich foods.
Related subjects
- A-Z of nutrients
- Alcohol dangers
- Insomnia
- Liver disorders
- Mental health disorders
- Peripheral neuropathy
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