Phenylalanine — is an essential amino acid necessary for the synthesis of neurotransmitters such as dopamine, norepinephrine, and adrenaline.
It plays a role in maintaining psycho-emotional state, cognitive functions, and the synthesis of melanin.
Since the body cannot produce phenylalanine on its own, it must be obtained from food. A deficiency can lead to decreased concentration and mood, while an excess can have toxic effects, especially in individuals with a genetic predisposition (phenylketonuria).
Beneficial properties
- participates in the synthesis of dopamine and other neurotransmitters that affect mood, motivation, and concentration;
- supports the functioning of the nervous system and cognitive functions;
- necessary for the formation of tyrosine — a precursor of thyroid hormones;
- contributes to the synthesis of melanin, the pigment of skin and hair;
- involved in protein metabolism and tissue growth.
Daily requirement and sources
The recommended daily intake of phenylalanine is about 14 mg per kilogram of body weight, which averages to 500–2000 mg per day for an adult.
In individuals with phenylketonuria, acceptable levels are individual and require medical supervision.
Major sources of phenylalanine:
- meat and fish — beef, chicken, turkey, tuna;
- eggs and dairy products — cheese, yogurt, cottage cheese;
- legumes — soy, lentils, beans;
- nuts and seeds — peanuts, sesame, pumpkin seeds.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and consequences of deficiency
- worsening mood, depression, anxiety;
- decreased memory and cognitive functions;
- mental and physical fatigue;
- reduced production of tyrosine and thyroid hormones;
- slowed growth and tissue recovery.
Chronic deficiency may lead to disorders of the nervous system and metabolism.
Possible risks of excess and their manifestations
- headaches, insomnia, irritability;
- hyperphenylalaninemia — accumulation of toxic metabolic products;
- impairment of cognitive functions and confusion;
- increased load on the liver and disruption of its function;
- exacerbation of cardiovascular risks with prolonged excess.
In individuals prone to amino acid metabolism disorders (e.g., PKU), even small doses require medical supervision.