Asparagine — a non-essential amino acid involved in protein synthesis, regulation of metabolism, and maintenance of the nervous system. It plays an important role in the formation of neurotransmitters and nucleotides, influences energy metabolism, and immune function.
Under increased stress, strain, or illnesses, the need for asparagine may increase, despite the body’s ability to synthesize it independently.
Beneficial properties
- participates in protein synthesis and nitrogen metabolism;
- supports the body’s acid-base balance;
- contributes to the production of neurotransmitters, affecting cognitive functions;
- involved in the detoxification of ammonia;
- supports immune activity by participating in antibody synthesis.
Daily requirement and sources
The recommended daily intake of asparagine has not been officially established but is approximately 20–30 mg per kg of body weight (about 1400–2100 mg for an adult).
In protein diets or with increased physical activity, the need may increase.
Main dietary sources of asparagine:
- meat: beef, chicken, turkey;
- fish and seafood;
- eggs and dairy products;
- legumes: beans, lentils, soy;
- grains: quinoa, oats;
- vegetables: asparagus, cabbage, potatoes.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and consequences of deficiency
- decreased immune function, frequent infections;
- fatigue, reduced endurance and energy levels;
- cognitive function disorders: memory impairment, concentration issues, anxiety;
- metabolic disorders and deficiency of other amino acids.
Deficiency is rare but can occur with an extremely restricted diet or depletion of the body.
Potential risks of excess and their manifestations
- increased nervous excitability, anxiety, irritability;
- imbalance of neurotransmitters and risk of excitotoxicity due to excessive glutamate;
- digestive disorders: bloating, diarrhea, nausea;
- metabolic disorders and overweight with chronic excess protein;
- allergic reactions in sensitive individuals.
Consuming more than 5000 mg of asparagine per day is considered potentially dangerous, especially in the presence of CNS, liver, or kidney diseases.
It is optimal to obtain asparagine from natural protein sources in a balanced diet.